07/06/15- Paula's Healthy Living Exercise/Eating Journal: Friday

by Paula (Clean Eating Expert) 7. July 2015 21:51


There are ways to dine-out, without blowing your weight loss goals, or to end up with an evening of guilt or indigestion. On average restaurants misrepresent the calories in their food (if required to provide) by 18% according to a Tufts University study.   Here are some tricks or strategies that really work:

1.       Ask the waiter not to bring a bread bowl.  No one but a Saint can show restrain with a bread bowl!

2.       Menu cues; Good cues= steamed, roasted, grilled, poached, broiled, baked in tomato sauce, vinegar or marinated.  Bad cues= fried, deep fried, crunchy, French fried, buttered, escalloped/scalloped, braised, pan-roasted, in gravy, creamy

3.       Tell the wait staff that you have allergies or digestive problems with butter.  I do this every time I go to restaurants.  I explain that I would like the vegetables for me and my children to be “steamed with spices only, and cook them al dente”.    I explain that if they come out with butter they will have to re-make them because butter makes me sick.  I’ve never had them refuse.

4.       Be mindful of calories if you are ordering alcoholic beverages.  A margarita with salt will have 250 more calories than a glass of wine.  Many cosmopolitans have the equivalent of 15 spoons of sugar in the simple syrup used to make them.  Have flavored vodka with cranberry juice.  Drink moderately for safety reasons and because 3 calorie-bomb drinks can be the calorie equivalent of a whole meal.

5.       Choose an appetizer carefully because they are predominantly fried or creamy dips.  A plate of tomatoes and mozzarella drizzled with balsamic than the caloric volcano known as artichoke dip!

6.       Check a restaurants internet site to look at the menu before you go.  See if there are entrée’s that you can work with.

7.       Any restaurant that serves the protein portion with all sides ala` cart, typically means that the meat is 8 to 10 ounces.  Share an entrée since 3 to 5 ounces of ahi- tuna, pork or salmon is an appropriate size.  I did this at many meals on vacation with my kids.  Then I ordered an onion/mushroom mixture without the butter the menu called for, wilted spinach (again without the butter the menu called for), and my older son got a baked potato.  It was plenty of food, and saved a bundle on ordering 2 separate entrees we couldn’t/shouldn’t have finished.

8.       At dessert, ask if they have sorbet, or get one dessert and split among the whole table.  Even 2 or 3 bites of lava cake are a reasonable special treat.

Eating out and socializing is fun and important to staying healthy.  The advice provided can let you stay on track with your fitness and dieting goals.


Friday 07/06/12 Workout Diary-


Pliometrics DVD- 55 min.


Foam rolling- 25 minutes


Friday 07/06/12- Food Diary:




1/2 cup egg whites, 1/8 cup brocolli, 1 cup spinach, 1/2 tsp. organic chia seeds (70 cal)


2 pieces Ezekial brd, 1 tbls organic almond butter (220 cal)


A.M. Snack-


1 cup pasturized egg whites,1/2 scoop whey protein shake mix (195 cal)




1 cup low sodium black beans (rinsed), 1 whole wheat , low-carb tortilla, 6 asparagus, 5 crunchy pea pods, brocoli slaw, no-salt spices, 1/4 cup 0% Greek yogurt          (370 cal)


2 oz farro (90 cal)


1/3 cup chopped fresh cherry tomatoes (30 cal)

                                                       *organic market tomatoes taste amazing right now!

P.M. Snack-


8 oz non-fat cottage cheese, 2 cut prunes on , sprinkle of cinnamon (140 cal)




salad with grilled vegetables( onions, mushrooms, asparagus, zuchinni and a grilled chicken breast, lite feta cheese, oil/blood orange balsamic vinegar (360 cal)


bowl of gazpacho soup, drizzle of truffle oil (180 cal)


1 piece whole grain brd, diped in strawberry/lemon balsamic vinegar (149 cal)




strawberries with dark chocolate shavings  (130 cal)






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Paula's Healthy Living

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