Today I’m sharing some excellent information and reminders about dining out from my alma mater The Institute For Integrative Nutrition . I teach all of these concepts, plus tons more, in Week 2 of my 28-Day Hot Body Nutrition School .
35 healthy women who ate out often were assigned to one of two groups: one that offered weekly sessions on education and mindful eating meditations, or one without any counseling. The first group learned about portion sizes, strategies to prevent weight gain in various types of restaurants, setting personal goals, and meditating to increase awareness of feeling hungry or full.
At the end of the six-week period, the women in the first group [who had received the counseling & education] felt confident about achieving their goal to prevent weight gain, and many lost weight – an average of 3.7 pounds! The women even made some serious caloric cutbacks at home as well, proving that the education from the counseling sessions transformed their eating habits at every meal, not just the ones eaten out.”
To help you keep healthy while dining out, here are 5 tips from The Institute For Integrative Nutrition:
Before devouring three straight breadbaskets, drink a glass of water or tea, or even have a small snack like a piece of fruit before a meal to avoid overeating. I always recommend to my nutrition program participants that they have a small low glycemic snack within an hour before of dining out so they don’t overeat.
That spaghetti in a “light cream sauce” might not be as light as you thought, and even if you’re sharing the cheesecake, chances are one half of it contains more calories than you need for one day. Even worse, most entree salads that appear healthy contain a day’s worth of calories. Do your homework and understand the glycemic index in-depth to help you with this.
Ask as soon as the food comes out so you can save half of the meal for lunch or dinner the next day. Or, if you’re dining with a friend, find something you both like and split a dish.
Run a quick Google search; many restaurants have nutritional calculators for their menus that you can access on the go.
Whether you’re with family and friends, getting to know someone new, or just taking in the surrounding atmosphere, try to focus on the whole experience rather than simply what’s in front of you.
( Click here to read the full post on the Institute For Integrative Nutrition Blog.)
If you’re ready to be part of a group that gives you the education, counseling and support you need on how to live your healthiest life, I encourage you to register for my Hot Body Nutrition School 28-Day Program .
Most women lose 5-10 pounds in the first 28 days and continue on with their new-found healthy lifestyle. Participants have lifetime access to our support forum for ideas, support and inspirations. Click here for details and to register .
Cheers!
Today I’m sharing some excellent information and reminders about dining out from my alma mater The Institute For Integrative Nutrition . I teach all of these concepts, plus tons more, in Week 2 of my 28-Day Hot Body Nutrition School .
35 healthy women who ate out often were assigned to one of two groups: one that offered weekly sessions on education and mindful eating meditations, or one without any counseling. The first group learned about portion sizes, strategies to prevent weight gain in various types of restaurants, setting personal goals, and meditating to increase awareness of feeling hungry or full.
At the end of the six-week period, the women in the first group [who had received the counseling & education] felt confident about achieving their goal to prevent weight gain, and many lost weight – an average of 3.7 pounds! The women even made some serious caloric cutbacks at home as well, proving that the education from the counseling sessions transformed their eating habits at every meal, not just the ones eaten out.”
To help you keep healthy while dining out, here are 5 tips from The Institute For Integrative Nutrition:
Before devouring three straight breadbaskets, drink a glass of water or tea, or even have a small snack like a piece of fruit before a meal to avoid overeating. I always recommend to my nutrition program participants that they have a small low glycemic snack within an hour before of dining out so they don’t overeat.
That spaghetti in a “light cream sauce” might not be as light as you thought, and even if you’re sharing the cheesecake, chances are one half of it contains more calories than you need for one day. Even worse, most entree salads that appear healthy contain a day’s worth of calories. Do your homework and understand the glycemic index in-depth to help you with this.
Ask as soon as the food comes out so you can save half of the meal for lunch or dinner the next day. Or, if you’re dining with a friend, find something you both like and split a dish.
Run a quick Google search; many restaurants have nutritional calculators for their menus that you can access on the go.
Whether you’re with family and friends, getting to know someone new, or just taking in the surrounding atmosphere, try to focus on the whole experience rather than simply what’s in front of you.
( Click here to read the full post on the Institute For Integrative Nutrition Blog.)
If you’re ready to be part of a group that gives you the education, counseling and support you need on how to live your healthiest life, I encourage you to register for my Hot Body Nutrition School 28-Day Program .
Most women lose 5-10 pounds in the first 28 days and continue on with their new-found healthy lifestyle. Participants have lifetime access to our support forum for ideas, support and inspirations. Click here for details and to register .
Cheers!