Eating Well Away From Home

On my way home from getting my gas station coffee this morning, I had a revelation about my diet. I eat out A LOT! Probably more that I should, but the difference is, I know what to look for on a menu and what to avoid. With enough will power, you can eat out as much as you like. It doesn't have to wreck your healthy eating plan. For me, eating out is sometimes a choice, but most of the time a necessity. "Too much on my plate," at one time you could say. Eating is not just about satisfying nutritional needs, it is also a major focus of social activities--whether it's eating with friends (hello sushi dates), taking part in work celebrations, or meeting family at parities and other events where hospitality is in the form of food and drink.  There are ways to enjoy such occasions with out losing sight of your long term goals: eating more fruits, vegetables, and whole grains; choosing lean meats and fish over red meats; limiting your intake of simple carbohydrates, saturated fat, and salt; and being careful with portion sizes and alcohol consumption.
When ordering off a menu, you must be careful. It doesn't matter if you stopping somewhere quick for lunch, or having a dinner date late in the evening; I promise it's possible to make healthy choices. Fast food and restaurant meals are usually higher in calories and saturated fat, so just make sure you're balancing these choices with lighter meals at home. Remember, it's all about balance. First things first, DO NOT be afraid to ask how a menu dish is prepared. Coming from a server, we know. We know if it's fried, breaded, and if you want we can find out specific ingredients. Just ask us. These dishes can sometimes even be prepared a completely different way, and it may be healthier. If you wish to order an entree, but it talks about a rich cream sauce; tell the server to have them "hold" the sauce. Or put it on the side. The chef will not refuse your request, and a little dipping action is a lot better than a smothered entree.
Ordering Appetizers
First off, think about whether or not you really need this appetizer. If you're planning on having a full entree, it may not be in your best interest.

• Consider an appetizer/salad combination for your meal, or share an entree.
• Choose low-fat, high fiber soups such as vegetable, minestrone, or lentil. Avoid soups with added cream (Cream of Broccoli, Cream of Tomato).
• Fried appetizers, like mozzarella sticks, are high in fat and calories. There may be some baked options on your list, such as potato skins. However, this is a situation where you would have to ask your server about preparation, potato skins can be fried.
• If you have bread, eat it plain, or dip in olive oil, rather than adding butter.
• When ordering a salad, ask for the dressing on the side. Any vinaigrette made with olive oil is the healthiest option. Also, avoid shredded cheese, croutons, or specialty dressing, such as Caesar.

The Best Entrees
Use eating out as an opportunity to eat a healthy meal that's cooked well. Try something new!

• Grilled, baked, or broiled white meat poultry, fish, and shellfish are low-fat choices.
• Always choose tomato based pasta sauces, stay away from cheese and meat sauces.
• Order the smallest portion of meat, or share. Super hungry? Order extra veggies or a salad.
• Choose barbecue sauce, lime and lemon juice, horseradish, and salsa over condiments like sour cream and mayo. 

Enjoying Desserts
For a healthy, refreshing dessert, have a fruit salad or fresh berries that are packed with antioxidants and vitamins.

• Skip fruit pies or cobblers; the crust is made with shortening and way too much sugar.
• Sorbet is ALWAYS overlooked. Skip dessert at the restaurant and go buy a pint of Whole Fruit Sorbet. Try one scoop of lemon sorbet topped with your choice of berries. (I recommend raspberries)

When it comes to dinner parties, here's my strategy. Although you have no control over the food served when friends or family invite you over dinner, you can still limit your consumption. Fill up on salads and veggies offered, don't drink your calories, and ask for a small slice of whatever dessert happens to be. You don't deserve to miss out entirely, again BALANCE is key. You can also visit the gym or go for a walk to BALANCE this out. Exercise burns the excess calories you consumed and may help control your appetite too.
There's one last topic I want to cover. Mostly because I feel as though Americans [in general] consider Chinese food to be a healthy option. While this can be true, many of the dishes that have grown popular with us are high in saturated fat, calories, and sodium. (Of course sodium, no wonder it's SO good). Dishes that are batter-dipped, deep fried, sweet and sour, or have thick sauces are best avoided. I won't lie to you, I LOVE Chinese food. Crab Rangoon haunts my dreams, but Chinese can be healthy. Choose dishes based on authentic Chinese cooking. These are low in fat and protein and high in fiber. Studies show that cholesterol levels in China are far lower than in North America; we can attribute that to a diet that is based mainly on grains and a vast variety of vegetables, with very small amounts of protein and fat. Always opt for brown rice, steamed options, and chicken with no breading. The unhealthy options more than double the calories, fat, and cholesterol in the healthy Chinese food option. No brainer, right?

Pheww. I had a lot to say. ;)

**Sources
Lisa Hark, PhD, RD & Darwin Deen, MD
Fiona Haynes, Low-fat cooking writer--www.about.com

Health Food Imposters

Well, It's been AGES since I've been able to sit down and write. I'm currently in a CNA class, 3 days each week for 4 hours; there's also a 40 minute commute. Let's just say this material is COMPLETELY basic compared to what I finished up with at Whitewater. I've been pretty aggravated throughout the class but it's the last prerequisite I have before I start nursing school up here in Milwaukee. Technically I'm still waiting for a letter in the mail saying I've been accepted. I'm confident though!
Anyways, let's talk health! I've been itching to get another post on here and share more knowledge, I feel I can really help you understand the correct way to fuel and maintain your body. These foods I'm going to discuss have an undeserved reputation as virtuous choices--here's what I think you should eat instead.
Imposter #1: Baked Potato Chips
Yes, they're a little bit lower in fat, but they're still high in calories and low in nutrients. They have little to no fiber to fill you up! That's why we can eat the WHOLE bag! ;) A smarter substitute? Popcorn. You'll get the salt and crunch of the chips plus fiber, and around 65% fewer calories per cup. Look for the oil-free microwave popcorn or brands that are air-popped or popped in healthful oils such as olive or canola. Health bonus: Heart-healthy whole grains. Adults who eat popcorn take in as much as 2.5 times more whole grains than people who do not. Try Good Health Half Naked pre-popped popcorn, made with olive oil. One serving as around 120 calories, no saturated fat, and 4 grams of fiber. Nom, nom, nom. :)
Imposter #2: Gummy Fruit Snacks
Even if these snacks are made with fruit, they are nothing more than candy infused with some vitamins. Now, don't get me wrong, they are a great source of quick energy for your body if you're running a MARATHON or something, but other than that don't be fooled. These contain high fructose corn syrup,which is linked to obesity, and they have heart-unhealthy partially hydrogenated oils. A smarter substitute for these addicting little buggers would be fresh or dried fruit. Both are packed with filling fiber, which you'll miss out on completely if you indulge in Scooby Snacks. Health bonus: Cancer-fighting antioxidants. Real fruit is loaded with immune-boosting nutrients that fruit flavored snacks could NEVER mimic. A recent Greek study found that women who ate the most fruits and veggies were less likely to develop any type of cancer. Try these, Peeled Snacks Fruit Picks dried fruit (peeledsnacks.com). One serving of let's say the Go-Mango-Man-Go (my favorite) has 120 calories, 0 grams of saturated fat, and 2 grams of fiber.
Imposter #3: Light Ice Cream
Sure, light ice cream has fewer calories that regular, but there's no guarantee. Take Haagen Dazs Dulce de Leche light ice cream; With 220 calories per 1/2 cup serving, it's still higher in calories that full fat ice cream, which has around 140 calories per serving. (I've learned this through way too many ice cream purchases, but hey no one's perfect). A smarter substitute, dairy free ice cream. Soy and coconut milk ice creams may save you a few calories and they have a creamy, satisfying texture. Unlike some of the light ice creams I've had the opportunity to deal with in the past. One serving is never enough, so DEFINITELY read your labels. Health bonus from picking a soy or coconut base ice cream is digestion friendly fiber. Some dairy-free ice creams are made with chicory root (don't worry, I had no idea what that was until I did some research). Chicory root is a natural source of inulin, a prebiotic fiber that can increase healthy bacteria in the gut and help the body absorb adequate calcium and iron. Try Turtle Mountain Purely Decadent, made with coconut milk. One serving has 150 calories, 7 grams of saturated fat, and 6 grams of fiber. Interesting fact, studies show that the saturated fat in coconut milk might not raise cholesterol like the saturated fat in butter and meat. Score!
Imposter #4: "Calorie-Free" Spray Margarine
Even though some spray margarine claim to be "calorie free", labeling laws allow products with fewer than five calories per serving to claim to have zero calories. So, while one spritz may be inconsequential, the whole bottle could have as much as 950 calories. Ugh, devastating. So, a smarter substitute in this case is spray it yourself olive oil. In this situation, a bit of real fat is more healthful and flavorful--and within a reasonable calorie range if you watch your portions. Investing in and olive oil mister (BEST BUY EVER) you don't put on too much. Health bonus to making this switch, decreased inflammation throughout the body, which helps your heart and lowers cancer risk, thanks to monounsaturated fatty acids. My mister is by Misto, and you can buy one at any kitchen store for around $10.
Imposter #5: Low-Fat Cookies
Anyone remember the SnackWell's craze? Low-fat cookies are still popular, and many dieters think they can indulge guilt free. No offense, that's way too good to be true. The problem is that most of these snacks are made with extra sugar, which means they often have just as many calories as the full fat version. Smart substitute in this case, oatmeal cookies. These are a great way to cure the craving and still get whole grains. Not all are created equal, though: Skip those make with high fructose corn syrup, white flour, and butter; seek out those made with honey or cane juice, whole wheat flour, and oil. Make this switch and your health bonus could be lower cholesterol. The fiber found in oatmeal keeps your body from absorbing LDL's or bad cholesterol. Try Kashi TLC cookies. One cookie has 130 calories, 1.5 grams of saturated fat, and 4 grams of fiber. Not bad for a cookie! :)
Imposter #6 100-Calorie Snack Packs
My opinion, if you're trying to lose weight, skip these little monsters all together. A recent study showed that people eat more food and calories when the portions are presented in small sizes and packages. With smaller serving sizes, study participants didn't feel the need to regulate their intake, so they ate more than one serving before feeling satisfied. Counter productive? I think so. Smarter substitute? Almonds. Their monounsaturated fat, fiber, and protein will tie you over until your next meal. Plus as a health bonus, you'll increase the strength of your bones. Thanks to the bone-building magnesium, as well as immune boosting antioxidant vitamin E, studies have shown increased bone density in those who have almonds and other tree nuts in their regular/general diet. Try Blue Diamond Natural Oven Roasted Almonds. They are phenomenal and affordable. Stay away from salted almonds, these obviously have added sodium, making these a less healthy choice. =D
Feels great to be back blogging, hope you find this informative and easy to understand. Talk to you soon!
Alexis:)

**Sources
-Janel Ovrut, MS, RD
-American Dietetic Association
-Prevention Magazine