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31 Days to a Healthier Diet - Mar. 19th - Green Flag Restaurant Menu Words

Saturday, March 19, 2011

Today's tip from SP's "31 Days to a Healthier Diet" is

"Look for "green flag" menu words. Healthy restaurant foods are usually described as baked, boiled, broiled, fresh, grilled, light, multi-grain, poached, reduced, roasted, seasoned, steamed, or stir-fried."

Other healthy dining out tips provided by www.womenontheirway.com/jane-air/201


• For a lighter meal order a healthy appetizer with a salad or two healthy appetizers instead of a high fat/calorie entrée.

• Start your meal with a clear-based soup or salad instead of a cream-based soup.

• You can ask that the bread basket not be put down on the table. If that's not an option, make a rule about how much you'll have before you go and stick to it!

• At a buffet or salad bar, load up on the vegetables and watch out for high fat toppings and mixtures.

• Portion off half of the entrée and share it or have it packed it up to take home for another meal.

• Substitute fruit, salad or steamed vegetables for high fat side dishes.

• Use condiments like ketchup, mustard, vinegar, lemon and salsa in place of butter, sour cream, cheese or creamy sauces

• Ask to have any sauces or dressings on the side.

• Use the "fork trick" for your salad. Instead of piercing the salad first then dipping it into the dressing try it in reverse! Dip the fork in the dressing first...then pierce the salad. You'll still enjoy the flavor without using nearly as much as if you did it the other way.

• When drinking alcohol, you can pre-plan the amount you'll have and stick to it! Remember, if you "fail to plan, then plan to fail!"

• Slow down your eating! Put your fork down between bites, drink plenty of water to help pace yourself and enjoy heaping conversations versus heaping portions of food!

Make smart choices and you'll be able to stay within your eating plan while still enjoying your dining out experience. Bon Appetit!!!

  Member Comments About This Blog Post:

GARVCO 4/15/2011 4:28PM

    was looking for just this motivation. Headed out to California for a week of college visits with family..... So glad I am hooked on sticking to my calorie intake and now you little tidbits for menu strategy will help me enjoy myself! No plans to fail here!

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EGRAMMY 3/20/2011 5:16PM

    Thanks for the green up.

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OURELEE1 3/20/2011 10:06AM

  Very good tips. Love reading your blogs so full of information.

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GLAMNGLOWDIVA 3/20/2011 3:13AM

    Awesome, thanks for sharing and for taking the time to post it for us.

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EGRAMMY 3/19/2011 10:41PM


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DEE107 3/19/2011 10:23PM


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31 Days to a Healthier Diet - Mar. 18th - Read Nutrition Labels

Friday, March 18, 2011

Today's tip from SP's "31 Days to a Healthier Diet" is

"Get the nutrition facts. The front of a package won't tell you the whole story. Read labels and compare key nutrients, calories, serving size, fat, fibre, calcium and ingredients to make the best choice."

tells us:

The Nutrition Facts Table gives us the following information: Calories and 13 nutrients: Fat, Saturated fat, Trans fat, Cholesterol, Sodium, Carbohydrate, Fibre, Sugars, Protein, Vitamin A, Vitamin C, Calcium and Iron.

You can use the Nutrition Facts to:

•Compare products more easily
•Find out the nutritional value of foods
•Better manage special diets, such as one that is low in sodium
•Increase or decrease your intake of a particular nutrient (for example, increase fibre, decrease saturated fat)

Five easy steps to help you read the label are:

Step 1: Look at the serving size
Compare the serving size on the package to the amount that you eat. If you eat the serving size shown on the Nutrition Facts Table you will get the amount of calories and nutrients that are listed.

Step 2: Look at the calories
Calories tell you how much energy you get from one serving of a packaged food.

Step 3: Look at the per cent Daily Value (% Daily Value)
% Daily Value puts nutrients on a scale from 0% to 100%. This scale tells you if there is a little or a lot of a nutrient in one serving of a packaged food. Use this percentage to compare the nutrient content of different foods.
•If a food has between 5% and 14% of a nutrient, it means that the food is a source of that nutrient.
•Between 15 and 24%, means the food is a good source of a nutrient (over 30% for vitamin C)
•And over 25% is an excellent source of a nutrient (over 50% for vitamin C)

Step 4: Try to get more of these nutrients
•Fibre, vitamin A, vitamin C, iron, calcium

Step 5 : Try to get less of these nutrients
•Fat, saturated fat, trans fat, sodium, cholesterol

tell us

Common Mistakes to Avoid When Reading a Food Label

Avoid these common mistakes when reading labels:

- A label may say that the food is reduced fat or reduced sodium. That means that the amount of fat or sodium has been reduced by 25% from the original product. It doesn't mean, however, that the food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food.
- Don't confuse the % DV for fat with the percentage of calories from fat. If the % DV is 15% that doesn't mean that 15% of the calories comes from fat. Rather, it means that you're using up 15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories per day).
- Don't make the mistake of assuming that the amount of sugar on a label means that the sugar has been added. For example, milk naturally has sugar, which is called lactose. But that doesn't mean you should stop drinking milk because milk is full of other important nutrients including calcium. What you can do is look at the list of ingredients. If you see the words high-fructose corn syrup or sugar high on the list of ingredients, it probably means refined sugar has been added to the product.
- A common mistake people make, especially with packages dispensed from vending machines, is to assume that a small item contains one serving just because the package is small. If you eat a bag of pretzels from a vending machine, for example, you may find that it contains 2.5 servings. So you need to multiply the numbers by 2.5 to figure out how many calories and the amount of sodium and other nutrients you are eating.

Reading Label Lingo

In addition to requiring that packaged foods contain a Nutrition Facts label, the FDA also regulates the use of phrases and terms used on the product packaging. Here's a list of common phrases you may see on your food packaging - and what they actually mean.

- No fat or fat free: Contains less than 1/2 gram of fat per serving
- Lower or reduced fat: Contains at least 25 percent less per serving than the reference food. (An example might be reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese.)
- Low fat: Contains less than 3 grams of fat per serving
- Lite: Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar product
- No calories or calorie free: Contains less than 5 calories per serving
- Low calories: Contains 1/3 the calories of the original version or a similar product
- Sugar free: Contains less than 1/2 gram of sugar per serving
- Reduced sugar: at least 25% less sugar per serving than the reference food
- No preservatives: Contains no preservatives (chemical or natural)
- No preservatives added: Contains no added chemicals to preserve the product. Some of these products may contain natural preservatives
- Low sodium: contains less than 140 mgs of sodium per serving
- No salt or salt free: Contains less than 5 mgs of sodium per serving
- High fiber: 5 g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim)
- Good source of fiber: 2.5 g to 4.9 g. per serving
- More or added fiber: Contains at least 2.5 g more per serving than the reference food

With some Nutrition Facts practice, you'll be able to quickly scan a food label and learn how the food fits into your nutrition and diet for the day.

Comparing Labels:

The 1st label is for a beef burger & the 2nd label is for a chicken burger.

  Member Comments About This Blog Post:

GLAMNGLOWDIVA 3/19/2011 1:47AM

    Lots and lots of great info there, Thanks.

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DEE107 3/18/2011 11:44PM

    great information

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EGRAMMY 3/18/2011 10:01PM

    emoticon This is such great information

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31 Days to a Healthier Diet - Mar. 17th - Limit Alcohol Intake

Thursday, March 17, 2011

Today's tip from SP's "31 Days to a Healthier Diet" is

"Happy St. Patrick's Day! Research shows that moderate drinking can prevent certain diseases, but occasional binge drinking has negative effects. Limit it to 1 drink daily for women and 2 drinks daily for men."

tells us that drinking too much alcohol can raise blood pressure and it can also harm the liver, brain, and heart. Alcoholic drinks also contain calories - 1 gram of alcohol = 7 calories - which matters if you are trying to lose weight. As mentioned above in SP's tip, if you drink alcoholic beverages, have only a moderate amount — one drink a day for women; two drinks a day for men.

What counts as a drink?

- 12 ounces of beer (regular or light, 150 calories), or
- 5 ounces of wine (100 calories), or
- 1 ounces of 80-proof whiskey (100 calories).

And in keeping with the festivities of the day, here's an Irish wish for you all.

May there always be work for your hands to do,
May your purse always hold a coin or two,
May the sun always shine on your windowpane,
May a rainbow be certain to follow each rain,
May the hands of a friend always be near you,
May god fill your heart with gladness to cheer you.

  Member Comments About This Blog Post:

GLAMNGLOWDIVA 3/18/2011 12:55AM

    Thanks for the Irish wish there. Good thing I'm not much for drinking or today could have been bad, LOL!

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EGRAMMY 3/17/2011 10:32PM

    Thank you for the Irish wish

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DEE107 3/17/2011 6:47PM

    thanks for sharing

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JUSTBIRDY 3/17/2011 10:18AM

    emoticon emoticon

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31 Days to a Healthier Diet - Mar. 16th - Eat Whole Grains

Wednesday, March 16, 2011

Today's tip from SP's "31 Days to a Healthier Diet" is

"Aim for 3-6 servings of grains each day. Rich in energy-boosting carbohydrates, vitamins and fibre, they're important for overall health. One serving is equal to 1/2 cooked (rice, pasta, oats) or 1oz.(1 slice bread)."

Whole grains in contrast to refined flours retain the bran and germ. Types of whole grains are wild & brown rice, whole wheat, oatmeal, white oats, barley, whole rye, bulgar, popcorn, amaranth, millet, buckwheat, quinoa, sorghum and triticale. Not only do whole grains help in weight loss, they are also considered to be beneficial in avoiding a number of ailments.

Benefits of eating whole grains:

- They promote overall health as most of the nutrition is found in the germ and bran.
- People who eat 3 servings of whole grains per day are less likely to get hormone-related cancers by 10-40%, digestive systems cancers by 21-43% and stroke by 37%.
- Eating whole grains has been linked to a reduced risk of coronary heart disease and is associated with good health of the carotid arteries.
- They help those who have hypertension.
- They can help prevent osteoporosis and many other bone related ailments.
- People who eat whole grains on a regular basis are less likely to gain weight and whole grains help reduce body fat.
- Whole grain products such as bran cereal, whole wheat bread and brown rice have more nutrition than their refined counterparts.
- Whole grains are a good source of fibre, antioxidants, proteins, vitamins including niacin, B6 and E and minerals including calcium, magnesium, manganese, phosphorus, and selenium.
- Because whole grains have a slow digestibility they contribute to glucose and insulin responses which in turn lowers the risk of diabetes. As well whole grains are rich sources of dietary magnesium which is directly related to insulin metabolism.

Yes, whole grains should be a part of everyone's daily diet as they reduce the risk of many diseases and they provide many nutrients that are vital for the health and maintenance of our bodies.

  Member Comments About This Blog Post:

OURELEE1 3/17/2011 8:43PM

  Thanks very helpful blogs.

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DEE107 3/16/2011 9:48PM

    thanks for sharing

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31 Days to a Healthier Diet - Mar. 15th - Have a Bedtime Snack

Tuesday, March 15, 2011

Today's tip from SP's "31 Days to a Healthier Diet" is

"Eat a snack before bed. It's a myth that eating late causes weight gain. As long as you don't overeat, you can enjoy a snack close to bedtime without worry."

helpguide.org/life/sleep_tips.htm tells us that,
"A light snack before bed can help promote sleep. When you pair tryptophan–containing foods with carbohydrates, it helps calm the brain and allows you to sleep better. For even better sleep, try adding extra calcium to your dinner or nighttime snack. Experiment with your food habits to determine your optimum evening meals and snacks. For a relaxing bedtime snack, try:

- Half a turkey or peanut butter sandwich (keep protein portion small)
- A small bowl of wholegrain, low–sugar cereal
- Granola with low–fat milk or yogurt
- A banana and a cup of hot chamomile tea"

Note: Dairy, oats, honey, and bananas are particularly good carbohydrate sources of tryptophan.

Other good bedtime snacks are:

- A bit of cheese with whole wheat crackers.
- Warm skim milk with a few "healthy" cookies (oatmeal raisin is a good choice.)

The key is to keep your bedtime snack small to prevent heartburn and avoid anything that is too sugary, spicy or has caffeine in it and that includes even decaffeinated coffee and chocolate.

  Member Comments About This Blog Post:

AMYHOLLIDAY 1/13/2012 9:16PM

    Awesome! Thanks for sharing! emoticon

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PLATINUM755 3/18/2011 9:17PM

    Great blog! I never believed the saying that you shouldn't have a bedtime snack, and I try to keep it healthy. With the info about tryptophan in bananas, I might have to start making that an evening fruit instead of the morning. Good suggestions and info. Thanx!

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CATHY629 3/16/2011 8:51AM

    I always have a cup of tea and a slice of wholemeal toast with a low fat spread every night.

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SUZIEQ341 3/16/2011 8:38AM

    This is great! I'm always hearing to not eat after dinner and if I do, make it a protein choice. The weird thing is, I'm always craving a little something carb at night not protein. Awesome article!!

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JOANNS4 3/16/2011 8:22AM

    emoticon yes!

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GLAMNGLOWDIVA 3/16/2011 12:45AM

    I always have an evening snack around 8PM, it's always some kind of whole grain with a veggie. Great snacks you have there I will give them a try. Thanks for sharing!

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DEE107 3/15/2011 10:40PM

    thanks for sharing

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EGRAMMY 3/15/2011 9:57PM

    emoticon Your blogs are amazing. Thank you

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OURELEE1 3/15/2011 9:25PM

  Thanks-I enjoy reading your blogs.

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