| 1. |
Remember, just because they served it doesn't mean you have to eat. So before you even begin to dig into your mouth watering meal always ask for a to go container and save half of it for later |
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a. |
Or share the other half with a friend |
| 2. |
Always ask for items such as sauces and dressing on the side so that you can determine the amount you wish to consume. Salads typically have much more dressing than they even need frankly way too many calories for a so called “diet food” |
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a. |
Salad dressing can hold a whopping 200 calories per tablespoon if you're not cautious. So use only as much as you need and try to stay under one tablespoon when possible. |
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A safe dressing to top your salad with is light flavored vinegar (balsamic, red wine, etc) with some lemon or lime juice and salt and pepper to taste. Very tasty! |
| 3. |
When choosing salads choose ones that have grilled chicken or shrimp over a bed of dark green leafy lettuce. |
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a. |
Avoid salads that contain avocado, bacon, cheese and croutons. By doing so you can save anywhere from 100-200 calories and not to mention almost 10 -15g of fat! |
| 4. |
Always ask your waiter if your food can be prepared “grilled without oil or butter”. Tell them to keep the seasoning just eliminate the oil. |
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a. |
Some oils offer a lot of good qualities but unfortunately they come packed with a almost 120 calories per tablespoon and 13g of fat. Yikes! |
| 5. |
Always ask for your veggies and rice steamed. Again, skip the oils and butters. |
| 6. |
Be prepared. Have a game plan. Pull up the menu of the restaurant in which you will be dining and pick out a few items that you know will fit your healthy lifestyle. |
| 1. |
Get rid of the junk in the house. If you know you shouldn’t eat it then it should definitely not be in the house. |
| 2. |
Find and inspiration. Get an old, or new article of clothing you would love to fit into and hang it up in your room or shower. Find a picture of someone you wish to resemble or simply stick words of motivation and inspiration EVERYWHERE; in your car, refrigerator, bathroom, etc… |
| 3. |
Get educated. Go to your local book store and pick up some material on foods, exercise, etc. Or visit your physician and let him/her know what you are planning to do and get their approval and ask for suggestions. The more you know the easier it is. |
| 4. |
Do whatever it is you are going to do consistently for at least 30 days. It takes us as humans at least 30 days for something to become a habit. So dedicate yourself to do it everyday for 30 days in order for this to become a part of your life. |
| 5. |
BELIEVE IN YOURSELF!!!! |
| 1. |
Always wash your hands |
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Washing your hands is an important first step in eliminating bacteria in your kitchen and in your meals. However, it is important to try and wash your hands between every change of component in the meal (say from meat to vegetables). Avoid switching from food item to food item to avoid any cross contamination |
| 2. |
Wash your fruits and veggies |
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It is very important to wash your produce before consumption whether it be a fruit or vegetable. It is recommended that you wait to wash your food until it is time for consumption. Washing your food as soon as you get home from the grocery store is good but once you store it in your fridge or counter unwanted molds and other bacteria may make their way onto your produce. |
| 3. |
Put away your leftovers |
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Letting foods cool on the counter top or stove may seem harmless but believe it or not it is a feeding ground for bacteria and toxins. Bacteria can thrive when the temperature is anywhere from 410 to 1350 F. So to be on the safe side it is always recommended that you store foods in shallow containers to allow for proper cooling and to store foods in the fridge even if it is only for a few hours. |
| 4. |
Well done please |
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If your method of checking for doneness in burgers or other thick meats is to wait for all the pink to be gone, or even ordering it to be well done for that matter,you are not alone. This method however, does not ensure that your meat is “germ free”. In order for you to be certain that it is cooked thoroughly is to insert a thermometer and ensure that the inside of the meat is at 160° F. |
