By learning what nutrients are needed for a healthy pregnancy, I had a successful birth, a beautiful baby and I am back to my pre-pregnancy weight!

Mary,32

Dining Out

June 24, 2011  |  Leave a Comment

Eating out can be a stressful experience when you are trying to accomplish your weight loss goals. This past weekend while dining out I noted plates piled high with 3x what a healthy portion size is. In addition, some cooking styles significantly increase the overall caloric and sodium content of a meal. Isn’t dining out supposed to be enjoyable? You don’t have to cook, clean up, it is time to relax and derive pleasure from the experience of eating. You worked hard all week following a healthy regime; you don’t want to do in all your hard work.

Some helpful suggestions:

  1. Go Grilled – Avoid the fryer. Frying adds calories, fat and sodium. Anything crispy crunchy or battered – beware, it’s fried.
  2. Choose lean meats and fish. Take the skin off chicken and turkey. Go vegetarian once or twice a month.
  3. Avoid creamy sauces. Go for tomato-based sauces and soups that are water-based not cream-based.
  4. Order sauces on the side. Go grilled and ask for the sauce on the side and dab it.
  5. Sides: Stick to veggies grilled or baked, ask for sweet potato or baked potato instead of French fries, watch what you add to the potato. Sour cream and butter are loaded with fat and calories
  6. Salads: Order dressing on the side and drizzle.
  7. Veggies: For those veggies cooked in oil, like broccoli rabe or spinach, ask for no oil or light (there will still be a hint of oil).
  8. Appetizers: Do a fancy field salad or go shrimp cocktail and share.
  9. Dessert: End a meal with sorbet or fresh fruit.
  10. Bring home some food; Get another meal out of it! If you liked it for dinner you will enjoy it the next day for lunch or dinner.

Hunger Cues

June 6, 2011  |  Leave a Comment

Why does hunger get such a bad rap these days? Look around at all the advertisements for aides to curb your appetite. Isn’t it a normal physiological occurrence? Having a sense of hunger is an alert that your body needs a recharge. In order to complete all the tasks you engage in throughout the day you need to refuel the body. The problem arises when you have forgotten what true hunger is and are eating for reasons other than replenishment.

Therefore ask yourself:

  • Am I truly hungry? (Rate how hungry you are)
  • Look at the clock and note when the last time you ate and if it was a complete meal or just a snack.
  • Identify whether you are eating for reasons other than hunger?
  • While eating, rate how satisfied you are.

Trust your body. It will guide you.