Jan
25
Stopping When You’re Full: A Guide to Eating Out
Filed Under Mindful Food, Mindful Living | 3 Comments
When you are watching you’re weight, or trying to be healthy, or just trying to not turn into one of the millions of Americans suffering from obesity then taking the cues from your body that are telling you that you are full is important. Often times we don’t listen, or we do, but a myriad of excuses keep sending fork-to-mouth signals to our brains which counter-attack stomach-to-brain anti-signals. Or something like that.
Eating out is the hardest place to control eating by far. Portions are way too big and often made with more fat, sugar and salt than necessary. And we’ve all heard that excess quantities of these substances are part of the problem. So what do you do?
Be a Pain in the…
If you are dining out with a willing partner, then split an entrée and get a side salad or a cup of soup. Most restaurants charge a split plate fee for the extra work, but it’s worth paying the two dollars each time you split a plate if it means your health and well being into a ripe old age—need I mention looking good in the meantime.
If you are with someone who’s being difficult and you can’t agree to split a plate (or, if you are in a business meeting or some other occasion where that would be inappropriate, then split the meal with yourself). Ask the server to put half of it in a to go container before the meal comes out.
If you’re not comfortable with that, then you could just ask him or her to bring you a to go container when your meal comes out and you can do it yourself.
Last and definitely riskiest, you can cut your food in half and leave half of it alone. Either get the other half to go, or put your napkin over it when you’re done. It’s the universal signal for, “I’m full and if you don’t take this plate away from me now then I will eat until I hate living.”
Order an Iced Tea
Soda is loaded with empty calories, so you shouldn’t drink it. Diet soda isn’t any better, it’s calorie-free, but the fake sugar makes your body think it’s getting something that it actually isn’t which just leads to the overeating of sweets later. Diet soda prolongs the inevitable. Occasionally it’s fine, but make your default iced tea.
Get the Soup and Salad
To be honest, this one thrilled me the least when I started implementing it. But you know what, I kind of like it now. They usually bring it out one at a time, which helps you eat more slowly and helps those cues get through to your thick skull. And, these days soups and salads are as full of exciting flavor and fun as anything else on the menu. Believe me, you’ll be surprised but it’s plenty of food.
Jan
22
Not So Sinful Snacks
Filed Under Mindful Food, Mindful Living | 2 Comments
We all love to snack. Some choices are worse than others, when you’re watching your waistline like a hawk it’s good to have a few tasty snacks that are worry-free. I have personally selected each of the following items from years of personal testing, so I know you’ll enjoy each of these tasty delights!
For the Salty Snacker
Light Popcorn. I could eat light popcorn all day long. Popcorn has fiber in it, and when popped, not very much fat at all. There are the full fat varieties, then light varieties, and then 94% fat free varieties. If you still want flavor and expect to stick to healthy snacking, don’t go all the way to 94% fat free on your butter flavored popcorn. I do have to say, Jolly Time makes a 94% fat free Kettle Corn that is to die for. I’d knock someone down for a bag of that.
Pirate’s Booty Potato Flyers from Robert’s American Gourmet these fantastic little snacks satisfy your deepest potato chip cravings with only 120 calories, 3 grams of fat and 2 grams of fiber per serving. Check out all of their snack foods at their website.
Pretzel Sticks. I know these are boring, but I feel obligated to these little guys. They’ve done so much for dieters throughout history.
For the Indecisive Snacker
Mix all of the above, add some savory seasonings (garlic powder, cayenne pepper, and maybe some cumin) and go to town.
For the Sweet Snacker
Frozen Grapes! Red ones…. mmmmm. Wash them and store in a Tupperware container in the freezer.
NO Pudge! Fat free Original Fudge Brownie Mix. These are really awesome! But eat straight from the single serving container; I just used a small Tupperware thing. I suggest using some cooking spray to save on cleanup time.
Dannon’s Light and Fit Yogurt. No added sugar and fat free. It’s made with Splenda, which the FDA says won’t kill you. I don’t care, I just want to drop a few pounds and real sugar is pretty harmful too. Plus, if you get the 12 serving variety pack, you’ve got all the vanilla yogurt you need for the brownies!
Tootsie Rolls. Another “must include” an historical favorite, guaranteed to stave off chocolate cravings for up to two weeks before something must be done about it.