Yes, you can eat too much fruit (and dairy!)

This is a typical (yet extremely simplified for purposes of this post...) conversation in my consultation room at work;

Me:  "I'm sorry you are having trouble losing those last 10 pounds, let's take a look at what a typical day of eats might look like for you.  Ok?"

Client:  "Sure thing....I wake up, have some fruit, cereal and milk, go to work, have an apple for a snack, have lunch, typically a sandwich and fruit, have dinner, usually chicken or a lean protein and whole wheat pasta and a couple glasses of milk, and maybe some fruit for dinner".

Me:  "Hmmmm, ok.  I think we can work on a few things here...."

Client:  "But I thought I was doing so well!"

Me: "You are, this sounds really great in many ways.  First off, you're starting your day with breakfast, that's amazing.  Second, you're eating lean proteins, getting some calcium and vitamin D, and lots of nutrients from your fruits.  Heck, you're even eating whole grains.  But.....you need to reduce your milk and fruit, and increase your vegetables, specifically your non-starchy vegetables"

Client:  "Reduce my fruit and dairy?!  I thought they were healthy!"

Me:  Well, they are healthy, but so is extra virgin olive oil, and dark chocolate, but you surely shouldn't be eating a lot of those!

Client:  "Well, that's different"

Me:  "Is it?"

Ok, maybe those examples are slightly different, but they are examples I like to use because both EVOO and dark chocolate are loaded with great nutrients, but that doesn't mean more is always better.  The same can be said about dairy products, fruit, and starchy vegetables.


Remember this (below)?  It's called Choose My Plate and it's based on the 2010 Dietary Guidelines for Americans.  You can go to the website and get your own personal recommendations as to how many servings (cups) of fruits, vegetables, and dairy you need in a day (all are sources of carbohydrate), as well as ounces of protein and grains (grains are also a source of carbohydrate).  In my opinion the recommendations tend to be a little too high, especially for those trying to lose weight, but....either way it's a good starting point.

Are you ready for a little lesson on carbohydrates?  Don't worry, I'll make it short and sweet.

Carbohydrates (Carbon, Hydrogen, and Oxygen bound together) come in two (well...three) forms:

• Simple: mono- or disaccharides (glucose, fructose, galactose, maltose, sucrose, and lactose); these are mainly found in dairy, fruits, and non-starchy vegetables like broccoli and carrots.

• Complex polysaccharides (starches such as legumes, corn, potatoes, bread, and cereals)

• Fiber: On food labels, fiber is considered a carbohydrate. This is because fiber is a type of polysaccharide, which plays a structural role in plants. Humans cannot digest fiber.

When you look at a food label, this is what you see:

The cereal above has 24 total grams of carbohydrate, 2 grams of which is from indigestible dietary fiber, and 10 grams of which is from simple sugar (monosaccharides) and the other 12? They are from starches, which aren't listed on the label, but sometimes are listed as "Other Carbohydrates"

When you look at a label for milk or plain yogurt, you may see this:

Strange? You wouldn't think milk or plain yogurt would have any sugar, but lactose (a type of simple sugar) is found in all dairy products.  As you can see sugar makes up 90% of the carbohydrates in this yogurt. Remember, sure is a carbohydrate.  In my opinion, there should be an alternative sub-category called "Added Sugar". Would you know that the plain yogurt above has zero added sugar? I know that because there isn't any sugar listed on the ingredient label.  All of the sugar in this product must be from lactose, a naturally occurring sugar.

Ok, so how many grams of total carbohydrates should you eat in a day (including your simple sugars and starches, and even fiber)?  Most people need anywhere from 45% to 60% of their calories to be from carbohydrates.  Here are some examples of the math;

240 grams carbs/day, on a 1600 calorie diet, is 60%

200 grams of carbs/day, on a 1600 diet, is 50%

300 grams of carbs/day, on a 2000 calorie diet, is 60%

250 grams of carbs/day, on a 2000 calorie diet, is 50%

When I counsel people on weight loss and/or management, I typically recommend sticking to a 50% carbohydrate diet (or sometimes even 45%).  This really depends on their activity level.  When I work with athletes the recommendation usually goes up.

Here are some things to keep in mind;

1 cup of most dairy products = ~15 grams of carbohydrates, or more (usually more, because most people eat yogurts with added sugar, or they add their own in the form of honey!)

Source: iStock Photo

1 small piece fruit = 15-20 grams of carbohydrate, or more, because many people get their fruit in the form of juice, which can have much more than 15-20 grams of carbohydrate in a cup.  The same goes with dried fruit, which can have tons of added sugars, in addition to the naturally occurring sugars found in fruit.

Source: iStock Photo

So, let's say you eat 3 cups of fruit and 3 cups of dairy a day, that could easily add up to 90-120 grams just from your healthy dairy and fruit.  Oh, but let's not forget the grains, the starchy vegetables, and extra sugars found in desserts, snack bars, instant oatmeals, etc, which you will surely be eating as well!  Do you see how easily you could go over the above recommendations for total carbohydrates?!  So, what's wrong with too many carbohydrates?  To put it in simple terms, the more carbohydrates we eat, the more insulin we produce, and the more hungry we get (especially if we eat them without fiber, fat, or protein).  Carbohydrates are a quick source of energy that don't take much work to digest and use by our bodies.  We need carbohydrates, yes, but we don't need the amount we are consuming here in America.

This Banana Split Oatmeal breakfast looks healthy, and let's be honest, it is!  But the original recipe called for double the fruit, which would have made this way too carbohydrate-rich, in my opinion.  Fruit is good for us, but that' doesn't mean more is always better, especially in one sitting.  And the same goes with "natural" honey or agave.

Here are a couple things to read, if you aren't convinced.

• My blog post from last year about my encounter with a women who was following Weight Watchers' new points system, and eating way too many fruits (which are considered "Free").

• Is sugar really that bad for you?  This is a great article from CNN.com. They talk about how we can definitely consume too much sugar, and how it's not good for us, whether or not it's from agave, honey, sugar in the raw, or whatever.  They briefly discuss how sugar from fruits, starchy vegetables and dairy shouldn't be avoided, but I would add that they do need to be limited.

• ***** Science Daily posted this great article about how yes, you CAN eat too many fruits and vegetables (specifically the starchy ones) and how if you want to overeat anything, overeat those non-starchy veggies (spinach, kale, carrots, cucumber, celery, etc.) because they have much less carbohydrates and are mainly water and fiber.

Natural or not, all sugars are treated the same in our body.  Carbohydrates/sugars are best when found in whole fruits and vegetables, whole grains, and dairy products, but not because those carbohydrates/sugars are better for us, but because they are found in healthier foods!  In other words, the sugar found in fruit is no better for you than the sugar found in cake, but the fruit is a better choice because those sugars are coming with antioxidants, fiber, vitamins, and minerals! 

My opinion?  Put the tomatoes, cauliflower, carrots, and peppers from this photo in place of the breads and pastas.

Bottom Line:  You can eat too much dairy, fruits, and starchy vegebales. Yes, they are healthy, but you need to limit your intake.  Period.  They still come with calories, and they still come with carbohydrates (and thus, sugars). Want to go wild? Go overboard on non-starchy vegetables.

My brother Joe, about 3 years ago, learning at a young age that non-starchy veggies are so yummy.

QUESTION:  What kind of questions do you have for me? Any? Comments, concerns? Let me know in the comment section!

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

My Weight Journey; From Losing Weight, To Gaining Weight, To Maintaining It

Source: iStock Photo

**** WARNING: This post may not be appropriate for anyone with an eating disorder, or anyone who is sensitive to "weighty" issues (pun intended). ****
Today I wanted to write a personal post about weight management and life after an eating disorder. I figure this is my blog, otherwise known as a "web log", so I might as well write a candid post about life after an eating disorder, and specifically my thoughts and struggles with weight and weight management. After all, I have only written one or two posts about anorexia and my personal experience with anorexia, but never have I talked about life as a women who has healed, and who is in the midst of a weight-conscience and weight-obsessed society (my previous posts are "From Normal, To Anorexic" and "An Insight on Eating Disorders".)


After recently reading the book Gaining I pretty much figured out the meaning behind my anorexia, and how I was the perfect candidate for an eating disorder. I'm a perfectionist in just about every aspect of my life (I'm not perfect, I'm a perfectionist).
When I was recovering from anorexia, over five years ago, I was deathly afraid that I would spiral out of control and put on a ton of weight if I ever got "Better" (this is a classic sign of anorexia). In my mind I thought I had to either eat perfectly, or else I'd become what everyone else had become.....overweight or obese (both were equally scary to me). After all, as I started getting "better", I also started binging and to me that was very scary (not having control over what and how much I ate = scariest thing ever, at that time).

Source: iStock Photo

Now, over five years later, having been fully recovered for maybe three years (I still had some eating issues when I was first dating Nick, but not full blown anorexia. At the time I thought I was recovered, but looking back I was fooling myself), I am at the point in my life where I am no longer trying to put on weight, but instead I am actually having to watch my portions and be careful about how much I eat (something I was once way too good at, in a very bad way).

I'm finally at the point where I no longer feel like it may be disordered thoughts that are telling me to "only eat half the burger" (it has taken me quite a while to come to terms with this fact. For many years I couldn't tell whether my thoughts to eat less or to stop eating when I was full were coming from my eating disorder, or if they were coming from me actually trying to be healthy and eat intuitively.) For so long my goal was to put on weight and now that I have, I have to work hard not to keep on putting it on! Ironic. Right? Just as I imagined five years ago, I am at that point where I was always afraid I'd be. Now that I'm hear, however, it's not so bad. I'm just like every other American who has to work hard to keep weight from slowly creeping up. Is that a bad thing? Nope. It's a good thing because I'm a dietitian and I can practice what I preach, and learn many things along the way (thus I'm better able to teach others how to maintain a healthy weight, in a realistic way, how it should really be done, not by starving myself).


Sometimes I compare myself to someone who has gained a lot of weight, then lost it, and now has to maintain it. In many ways I am similar to that person. Eating too much is an eating disorder just like eating too little, and just like me, people who eat too much and gain a lot of weight have to eventually learn how to eat normally again, and have a better relationship with food. That's exactly what I've done. I've had to train myself to have a better relationship with food, and myself, and to love who I am, not to focus on a number, eat intuitively, and to live in the moment.

So I'm normal. I now have to work at maintaining a healthy weight, for the rest of my life. I no longer want to spiral out of control and lose a bunch of weight, and nor do I want the opposite to happen. I now live in the same world as everyone else. Trying to keep a healthy weight, and still enjoy good food that makes me happy, every step of the way.


Here is a great article I found not too long ago; Keeping Weight Off Is As Much A Challenge As Losing It. In the article they talked about the following ways that seem to keep people successfully maintaining a healthy weight;

•Count calories, carbs or fat grams or use a commercial weight-loss program to track food intake.

•Eat breakfast regularly, often including whole grains and low-fat dairy products.

•Limit dining out to an average of three times a week, and fast food to less than once a week.

•Eat similar foods often and don't splurge much.

•Watch fewer than 10 hours of TV a week.

•Weigh-in at least once a week (** Unless the scale alters your mood. In that case, try once a month. Personally I weigh-in once a month because scales are just not my friend....even still **)

Source: iStock Photo

And I'll add to this list by saying that it's extremely important to keep up with your workout routine. You should try to workout about an hour a day, most days of the week (90 minutes would be even more beneficial). Not into working out? Find a workout buddy to keep you motivated, and do stuff you ENJOY!

Source: iStock Photo

I also recently read this article about mindful eating. In the article they discuss how you can give mindful eating a spin "by incorporating a few chilled-out gestures and rituals into your regular calorie intake".

WHEN YOU EAT, JUST EAT. Unplug the electronics. For now, at least, focus on the food.

CONSIDER SILENCE. Avoiding chatter for 30 minutes might be impossible in some families, especially with young children, but specialists suggest starting your meal with short periods of quiet.

TRY IT WEEKLY. Sometimes there’s no way to avoid wolfing down onion rings in your cubicle. But if you set aside one sit-down meal a week as an experiment in mindfulness, the insights may influence everything else you do.

PLANT A GARDEN, AND COOK. Anything that reconnects you with the process of creating food will magnify your mindfulness.

CHEW PATIENTLY. It’s not easy, but try to slow down, aiming for 25 to 30 chews for each mouthful.

USE FLOWERS AND CANDLES. Put them on the table before dinner. Rituals that create a serene environment help foster what one advocate calls “that moment of gratitude.”

FIND A BUDDHIST CONGREGATION where the members invite people in for a day of mindfulness. For New Yorkers, it’s an easy drive to the Blue Cliff Monastery, about 90 minutes north of the city: bluecliffmonastery.org/ on the Web.

QUESTION: How do you practice mindful eating? Do you have any tips? What's your best tip for maintaining a healthy weight, and/or a healthy relationship with food and your body?

STAY TUNED: Coming up next I will post my thoughts on Dr. Supplements....I mean Dr. Oz. And in the next couple weeks I will also post about the concept of volumetrics (my favorite weight management tool to teach clients!).

Do Non-Nutritive Sweeteners Aid In Weight Loss?

You know that long running joke about people who go to a restaurant and order a giant burger and fries, then a diet Coke? We see it all the time. It really doesn't make sense, does it? I mean, if you're going to gorge on a giant burger and a large fries, do you really think that buying the diet drink is really going to help make it all better? It turns out, some people really do. Research apparently suggests that many individuals believe that diet sodas "cancel-out" excess calories consumed through food.

Source: iStockPhoto

Although I do have to say that if you're going to buy (and eat) a very high calorie and fat meal, it's not such a bad thing to then buy a "diet soda". While it may seem counterproductive, it's better than adding more salt to the wound!

Non-nutritive sweeteners (those that do not provide any calories) were initially designed to promote weight loss and/or weight management, but do they? Today's Dietitian Magazine recently posted an article about whether or not calorie-free sweeteners help people lose weight. The bottom line was that the jury is still out. Some research shows that they do help with weight loss, but other research shows that they do not. In my opinion, it depends on the self-control of the person using the sweetener, as well as the attention that is paid to what they are putting in their mouth!

Much of the research has been done on whether or not non-nutritive sweeteners actually make you feel hungrier. Once again, the jury is still out (but from the article it seems like most research indicates no increase in hunger). The following are some tips on how to use non-nutritive (artificial or natural) sweeteners to your advantage.

Source: iStockPhoto

• Don't fall into the "fat free" trap or the "I exercised, so I can eat what I want" trap. I've met many people who will buy fat free versions of their favorite foods, and then eat twice as much, therefore defeating the purpose of buying the fat free (or reduced fat) food. Similarly, I have met people (Nick being one of them, at times...) who will workout hard one day only to go through the day thinking, "I worked out hard today, I deserve to eat this food!". Once again, that defeats most of the purpose of the workout. Non-nutritive sweeteners also provide a perfect opportunity for a "trap". People may eat something or drink something that is "diet" and therefore they might subconsciously eat more at their next meal simply because they figure they can because their last snack (or drink) was low calorie or calorie free. Come on, we've all done it! But really, doesn't that defeat the purpose?
  

• If you are using non-nutritive sweeteners for weight loss or weight management, use them to replace sugar in your diet, not to allow more sweets in your diet. You've all met that person who is a sugar addict. Hey, it may even be you! So, these non-nutritive sweeteners start to pop up on the shelves and all of a sudden you can eat more sweet foods, but without all the guilt! You'll still eat that cake every day after lunch, and you'll still drink that pop for dinner, but now instead of drinking your coffee black, you'll make it "sweet" by adding a non-nutritive sweetener, and then instead of drinking water with lunch, you'll allow yourself a pop, but it'll be diet. So, you have used non-nutritive sweeteners to get more of that sweet taste, not to cut down on your sugar intake. Not so effective.

Source: iStockPhoto

• Watch out for that placebo effect. Ok, so what I mean by that is this; When you drink a diet drink, which contains artificial or even natural calorie-free sweeteners, do you feel more hungry afterwards? I don't think I ever did, until I started reading research that basically said, "artificial and natural non-calorie sweeteners make our brain confused by providing something sweet with zero calories, therefore making us crave more sugar". So, now that I've read that, the placebo effect has kicked in and whenever I drink a diet pop I seem to think I'm more hungry afterwards. Darn you research! I think what I'm trying to get at here is that the effects of artificial and natural non-calorie sweeteners, in my opinion, are all in our head. I think that now when I do use non-nutritive sweeteners, I assume I must be hungrier afterwards, only because some research has shown that. Anyone else with me on this?!?! Annoying!

QUESTION: Do you use non-nutritive sweeteners? What are your thoughts on them? Good, bad, neutral? I like the more natural non-nutritive sweeteners, such as the ones that use Stevia as the main ingredient. To me they taste like sugar, and I can use them to replace sugar in most everything I eat. I am very diligent about watching my sugar intake, so the natural non-nutritive sweeteners (used in moderation) really work for me in my efforts to maintain a healthy weight.

Small Changes = Big Rewards

When I first became a dietitian I was overwhelmed by my clients who needed to make several changes to their diet. I always had a hard time focusing on just one part of their diet, as I often felt obligated to make everything better in just one visit. I assumed they would never come back after the first meeting so I figured it was best to tell them everything they needed to know, right off the bat. Of course, what I didn't realize then was that they certainly wouldn't come back if I overwhelmed them with too much information and too many goals during our first meeting!

Source: iStock Photo

I met with a client the other day who, like many people I see, had several areas of her diet that needed modified. She knew she needed to make some major changes to her diet and lifestyle, but she didn't know where to begin (and in the past, neither would I). As I looked at her diet I thought to myself; she needs more fruits, vegetables, whole grains, dairy, and less sugar, refined carbohydrates, and liquid calories.

Source: iStock Photo

Instead of telling her all this, and completely overwhelming her and making her feel stressed, I focused on one thing; Sugar. I gave her four goals, one to complete for each week before we meet again. She left with a smile on her face, and I could tell she was motivated to change.

The next week I saw her and she told me she had already completed two of her goals, and was working on goal three. Obviously it isn't always this easy, and like I said to her on that day, she will inevitably have days when she will want to revert back to her old ways, but that's normal. The bottom line is that small changes do work, and while the outward results may not be completely evident right away, inside your body will be thanking you from the moment you make that first small change.

That brings me to the next segment of this post;

Have You Ever Wondered.......?

How people will quickly give up carbohydrates and eat beef jerky and eggs all day, but when you tell them to eat a piece of fruit they turn their noses?

Source: iStockPhoto

How people will agree to give themselves shots of hormones and go on a 500-calorie diet, but if you told them to just start adding a bit more protein to their diets and be more active, they say it's too hard?!

How people will sip on liquid meal replacements all day, but if you told them to just stop eating eating dessert every single night they say it's impossible?!

Why does this happen?! It's because we all want that quick fix, instant gratification. But the bottom line is that instant gratification only leads to future heartbreak. Wouldn't you rather take it slow and be healthy for a lifetime? Wouldn't you rather make small changes that lead to a lifetime of feeling good and making healthier choices?!

Source: iStockPhoto

Tami from Nutmeg Notebook has created a "Small Change Challenge". Go ahead and check it out if you're interested in joining the challenge. The small change I am making is to not snack all day on my days off, and while at work. I know I know, I don't have a weight problem, so who cares (that's what you're thinking, right?!). The point is to prove to myself that I can practice what I preach. It's one thing to snack when you're hungry, but lately I've been snacking on a full stomach. Not good.

QUESTION: What small change will you make during the next few months? Make sure it's something that you can keep up for a lifetime!

Our Sugar-Filled World; Protein Bars and Meal Replacements

Check out my first You Tube video!!

I'm posting this one as a test, really. I'd love for you to tell me what you think, and if you had any troubles viewing the video. I plan on making a series of these so I need to get the kinks out now.

If you didn't read my post from yesterday about fish and flax oil supplements, please do!

Have a great Tuesday everyone :)

Foodie Tips for Dining Out and Sticking to Your Goals

Yesterday I posted some of my tips on how to dine out while sticking to your health and weight goals. If you missed the post, you can view it here. At the end of the post I asked if you had any tips that I missed, and boy did you provide some great ones! Here are some that I chose (sorry, I couldn't post every one!). I sort of re-wrote them, so don't be surprised if it doesn't sound like exactly what you wrote. All pictures are from iStock Photo.

Dining Out and Sticking to Your Goals; Tips From Foodies Around the World!

Biz said it's good to always ask for modifications! Never be afraid. The worst that will happen is that they will say they can't do it. No biggie.

Gina and Anna both said that they don't eat out very often, and they prefer to stay in and cook their own food. In my opinion it's good to try to eat out less than 2 times per week. This includes lunch and breakfast, not just dinner. Find some recipes that are simple, quick, and healthy. Check out my side bar for some good ideas!



Heather said when she does go out she tries to order meals focused on veggies and have the main course light on bread or pasta. I love this idea, especially if you order a beer or have some bread or chips prior to the meal (all three will contribute simple carbs).



Missy (aka the QUEEN of dining out and sticking to her goals) suggested ordering salads without croutons or cheese. This is a great idea, as those two components can really make or break a healthy salad. You could even just ask for them on the side, therefore you have the ability to add as much or as little as you want (hopefully the latter). Also, when it comes to side salads, always ask what's on the salad. A side salad may sound simple and low calorie, but some can have bacon, croutons, blue cheese, cheddar cheese, and lots of dressing. The restaurant I used to work at had a side salad that was about 300 calories!



Hallie said;" One thing I like to do when I go out to eat is always order water, first thing, and guzzle it!". As Hallie indicated this is a good way to make yourself feel "full". Studies do show that when you order soup before a meal you will eat less overall, but I think water is a better idea. Soup is very high in sodium, and can also be very high in calories. I forgot to mention yesterday that it's also important not to go to a restaurant STARVING. I always eat a little snack before I eat out, no matter what (small handful of my granola, some grapes, an apple, etc.).

Ellie said; I always look out for creamy sauces, cheese, breading/coating, etc.. Staying away from these can help cut hundreds of calories out of the meal that you probably won't even notice. Some words to stay away from include; au gratin, creamy, crispy, breaded, and fried. But don't assume that something is baked or grilled if you don't see the word "fried", always ask first!

Erin suggested boxing half of your meal. This is especially important in today's mega-meal world where you can buy one entree to feed you for three nights.



Jess said, "Don't feel pressured by others to eat a certain way or eat a certain something that derails you from sticking to your eating plan/needs." Everyone has been in this situation before, where you feel like you should "keep up" with everyone else at the table. But there is a problem with this; a) They may not care about their health and/or weight as much as you do, and b) This may be their first "splurge" in a long time, and they feel they deserve this (which is fine! But you may not be in the same position).

Melinda brought up the issue of buffets. She said she used to teach a class about eating healthy at a buffet. This is the perfect opportunity to say, AVOID BUFFETS AT ALL COSTS! Seriously, if you can, run away. For those of you who have good willpower, that's fine, but for many of us we want to "get our money's worth" and that spells danger.

Sophia said she likes to get butter on her veggies (which is just fine, really) because she feels that the butter makes her feel full, thus she eats less! This s great, but I would also add to this that some people have no clue how much butter is actually on their veggies, therefore they assume that the veggies are low calorie and they psych themselves into eating more, despite actually being full. So if you are not asking for "no butter, or no oil added" be aware that you are consuming at least 100 calories more, so you need to make up for that somewhere.

Joanna says she packs her own salad dressings! This is a great idea, as long as the restaurant is ok with it. Most restaurants don't complain, but they would prefer if you make it discrete ;) I personally just ask for their dressing, but on the side. I love restaurant dressings, and I'm all about FULL FAT varieties (typically oil based). I just dip my fork in the cup and then eat away!

Coming Up

On Saturday I will post some life-saving information about how you can prevent one of the top killers of Americans; Stroke. Strokes have effected my life twice now, in a very negative way, and I hope you learn some things from this post (maybe even share it with loved ones).

Tonight I am going to happy hour with some friends from OSU. Tomorrow, after an afternoon viewing of Sex in the City 2, Nick and I are doing some more drinking in honor of his friend who is turning 30! I may also get to have my first blogger meet-up this weekend! It's going to be a long and very fun few days. I am starting to take advantage of being unemployed now that I know I have a job on the horizon.

Have a great day everyone. Thanks for reading!

Sticking to Your Goals When Dining Out

Despite the recession, many Americans are still "making room" in their budget for weekly dinners or lunches out (sometimes more than once per week). I understand it's nice to get out of the house and be served a tasty meal on occasion, but these days it's much more difficult to make healthy choices when eating out. From my experience as a personal dietary consultant I have found that those clients who eat out more often have the toughest time losing weight. It makes sense, considering the serving sizes these days are astronomical, and even something as "innocent" as a salad or sandwich can have up to 1000 calories. The following are some important steps to follow when eating out if you are trying to watch your weight, and your health.

(Source: iStockPhoto)

1) Look at the menu online before going out to a restaurant. No matter what. Try to make a decision before you go, therefore when you am out you can spend more time talking and socializing, rather than trying to decide the "healthiest" or "best" option. This also prevents you from being rushed and making a hasty decision, which can typically lead to choosing something that is not so healthy.


2) Follow the "1.5 extras" rule if you are trying to lose weight, and follow the "2 extras" rule if you are trying to maintain weight. What this means is that in addition to your meal, you can allow yourself 2 extras or 1.5 extras. What constitutes as an extra?

- One 12-ounce beer (light or not) or one martini or one glass of wine counts as 1 extra (a 16 ounce draft or a double shot martini or mixed drink counts as 1.5 extras) <------ I won't lie, I typically choose alcohol as one of my extras.

One 16 ounce pale ale = 1.5 extras

A single shot martini = 1 extra (even with the olives. Unless they are stuffed with blue cheese....)

- One small appetizer (something that couldn't count as a meal) counts as 1 to 1.5 extras (you really have to be the judge). Splitting a larger, more caloric dense appetizer (such as quesadillas) counts as 2 extras (unless you get a really small entree, then this may count as 1.5 extras).

- One piece of bread or one serving of tortilla chips and dip counts as 1 extra. One and a half pieces of bread, or one and a half servings of chips counts as 1.5 extras. Two servings of one or the other counts as 2 extras.



- Splitting a reasonable sized dessert (I'm not talking a giant ice cream sundae served over a brownie with fudge) counts as 1 extra. Having an entire dessert to yourself (reasonable size, such as a small piece of cheesecake) counts as 2 extras.

3) When you order your main meal ask for all veggies as a side, if you have the option, instead of whatever they have to offer (this is especially important if you have gone over your allotment of "extras"). If the menu doesn't say "Vegetable" under sides, always ask. Another option might be no sides at all. This is ok too, because when you pay for a meal you are really not paying for the sides, you are paying for the burger, the steak, the chicken, or whatever the main course is. The sides maybe cost $1.00.

4) Always ask for sauces and dressings on the side. NO MATTER WHAT. All restaurants are different. Some may smother your food in sauce and dressing, while others may not (but the former is typical). You never know, so play it safe and always ask for it to be on the side. I do this with sandwiches, salads, steaks, chicken dishes, and pretty much everything else in between.



5) If you really want to be extra careful, also ask for any vegetables to be steamed and not smothered in butter or oil. You can do this anywhere! You can even ask for light brown sauce when you go to Chinese restaurants (in fact I would advise this).


Check out this article in Columbus Parent Magazine, for which I was interviewed, to find even more great tips!

Question: Do you have any tips you would like to share? I'll post all tips on tomorrow's post!

Coming Up
Tomorrow (or Friday) I will post all of your fantastic tips. I know you have some, so please share!

Thanks for reading everyone, and have a great Hump Day!