Tips for Healthy Eating When Dining Out

Posted on April 30, 2009 by Jessica Howells

Why do restaurants continue to increase the portion size of their meals and lather everything on the menu with oil, butter and fat? It’s like they are out to sabotage your hard work at the gym in one quick meal! You don’t have to risk your social life though in order to maintain your healthy eating habits. Here are 10 tips I use when dining out that helps me stay on track:

1. Sauces – Opt for a tomato based rather than cream and always get it on the side, that way you can control the quantity.

2. Less oil or butter – You can cut 100 calories or more just by requesting that the chef use less oil or butter.

3. Substitute veggies – Always try to incorporate veggies into your meal. Most restaurants will let you substitute them in place of rice or noodles.

4. Don’t go hungry – Eat a small spinach salad before you leave, that way you won’t be famished by the time your food arrives and end up overeating.

5. Fill up on water – Drink at least three glasses of water before your meal arrives. You will feel full and eat less.

6. Get a doggie bag – Turn one meal into two or even three! The portions are so huge there is no reason why you should try to eat it all in one sitting. If you can’t control yourself when the food is in front of you, ask the server to pack half of your meal in a doggie bag even before he or she brings it to the table.

7. Skip the bread basket – Loading up on carbs will not only ruin your appetite but it’s an easy way to pack on unnecessary calories. Push it out of reach so you’re not tempted to pick or ask the server not to bring it altogether.

8. Choose protein – Eat a protein that is either: baked, grilled, dry-sautéed, broiled, poached, or steamed. Stay away from breaded, encrusted, or deep fried.

9. Put down the fork and stay a while – I have to consciously put my fork down after every bite to help me slow down. Dining out is supposed to be an experience, so enjoy your company, engage in conversation and stop shoveling!

10. Sharing is caring…and slimming – Pick out a few appetizers with your dining companion(s) and make that your meal. This creates instant portion control and allows you to try more food!

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My big break….sort of

Posted on April 28, 2009 by Jessica Howells

Just for fun I decided to email the editor of Oxygen magazine, one of the nations leading women’s fitness magazines, and told her about my blog. I explained the extreme epidemic plagueing soon to be college women, the freshmen 15. She wrote back with astonishing news, she wants to put a picture of me and a short 3 tip segment on how to avoid it! While it’s not exactly my big break, I thought it was exciting none the less. Here is where you come in, I need your help. I listed my top 10 in my first blog post but if you have any input what-so-ever it would be greatly appreciated. Trying to pin down the top three is hard since there are sooooo many things that go wrong, but I would love your help in deciding which will go into the mag! And of course, pick up your copy when September rolls around, don’t worry, I’ll remind you. Thanks and keep up the healthy eating!

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Down Dog!

Posted on April 20, 2009 by Jessica Howells

Whether it was the disinterest of crouching on the floor humming ‘Om’s’and ‘Ah’s’ or the horror of attempting to twist myself into animal shapes, yoga never seemed like a viable workout to me.

I can say with confidence that I have tried just about every workout regimen out there from plyometrics to pilates and from buns of steel to Zumba, you name it, I’ve tried it. After once again being struck by the ever present workout boredom I took a very sceptical try at yoga. Hardly being able to walk the next day my scepticism was replaced by awe. The way in which these self-described “yogi’s” intertwined their bodies in indescribable positions was enough to get me hooked. Not only does yoga encourage flexibility which encourages muscle strength and decreases chance of injury, but it also helps tone nearly every part of your body. It doesn’t require any expensive machinery or tools, and you can do it almost anywhere. I have noticed the biggest difference in my abs and legs, which for women are the two main problem areas. And for all you iron pumping men out there, I double DOG dare you to try it and tell me it’s not a great workout!

If you’re in the Bloomington area vibe yoga offers some great classes including Vinyasa Flow 2, Hot Fusion and cardiyoga. And if you’re in the Minneapolis area there are several locations of Core Power studios that offer the best hot yoga class I’ve ever had!