13 Healthy Eating Tips

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Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy eating plan is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.

You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.

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The following basic guidelines are what you need to know to construct a healthy eating plan.

1. Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories.

2. Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

3. Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year.

4. Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5. Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6. Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7. Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

8. Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

9. Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients.

10. Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt.

11. Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.

12. Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

13. If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Alcoholic beverages can add many calories to your diet without supplying nutrients.

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Following these basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them. A healthy diet doesn't have to mean eating foods that are bland or unappealing.

* From MediZine Wellnessletter: 2009

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Diets Don't Work

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Diets Don't Work. Stop wasting your time following someone else's plan for you. Make your own plan based on realistic changes because if you can't follow your chosen diet for the rest of your life, you're wasting precious time.

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Most people who go on diets gain back any of the weight that they've lost. This is because it is very difficult to maintain a strict eating regiment and because dieting often disrupts our bodies' natural metabolism.

We often start diets with the thought that we will suffer through some type of unnatural eating plan for a set period of time and then we will go back to our old habits after losing the weight and finishing the diet. In these cases, we haven't really addressed our underlying reasons for why we eat and how we view food and self-care.

In terms of metabolism, when we follow strict diets that don't meet all of our body's needs, our body makes metabolic adjustments that make it increasingly difficult for us to lose weight. Our body becomes very efficient, and we then have to eat less and less and less in order to continue to lose weight. The fact that the same diet becomes less effective over time, makes it nearly impossible to stick with.

So, if diets don't work, what is the answer? The key lies in making lifestyle changes (not temporary quick fixes) that honor your body. This is not an easy process, but it is fulfilling and life-altering.

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Whenever I say that diets don't work, I worry that people will interpret that to mean that they should just eat whatever they want and hope for the best. That is not the case at all. I have simply found that scripted diet plans rarely ever result in permanent weight loss. I've witnessed the disappointment and embarrassment that typically accompany failed weight loss attempts, and I've also seen the wonderful life changes that result in self-care and making peace with food.


About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Quick and Healthy Meals

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It’s possible to find foods that are both healthy and convenient.

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One of the reasons people choose unhealthy food even when they would prefer to eat well is convenience. If you are really busy and have to choose between microwaving a personal pizza and cooking up some lean fish, you are probably going to choose the pizza to save time. But there are plenty of foods that are both good for you and easy to make.

Canned Soups - Canned soups are great because they taste good, are generally low in calories, and typically have a lot of lean meats and vegetables. As a bonus, they can be heated on your stove or in the microwave in a matter of minutes. Be sure to avoid the “creamy” soups though, as they typically have a lot more calories. You should also check sodium levels because they can be pretty high in some soups.

Frozen Vegetables – Vegetables are great, but in order to eat them regularly, you have to go to the store fairly often if you eat them fresh. If you buy frozen vegetables, you can buy in bulk and just pull them out of the freezer when you need them. Steaming is the best way to prepare them, because it doesn’t add any calories and preserves a lot of the flavor.

Some Rice Bowls - Microwavable rice bowls with vegetables and chicken are another good way to get your veggies and lean proteins. However, you should be careful here. Some rice bowls load up on sugar in order to improve their flavor, so always check the ingredients list before you put them in your cart.

Sandwiches - If you build a sandwich with wheat bread, turkey slices and some veggies (hold the cheese and mayo) you have a well rounded meal that you can whip up in less than five minutes.

Dessert
More people would be willing to eat right and exercise if they didn’t have so many other life obligations. That’s why it’s much easier to adapt healthy eating to your lifestyle rather than having to change how your work and live in order to accommodate healthy activities. It just takes a little initiative and creativity.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Beware of Phantom Calories

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There is plenty of evidence to suggest that most people consume much more unhealthy food than they realize. These “Phantom Calories” sneak into our diets in unexpected ways often causing us to ingest hundreds or even thousands of extra calories over the course of just a few days.

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Here are some of the most common Phantom Calorie culprits:

Liquid Calories - Most people make the mistake of thinking that liquids can’t make you gain weight as much as solid foods. In actuality, 200 calories from a glass of juice can make you gain weight just like 200 calories from a cupcake. Calories can even sneak into non-caloric drinks when you alter them to taste better - like when you put sugar and cream in your coffee.

Your Kid’s Plate - People who have children are especially prone to eating more calories than they expect. When you go on a diet you typically make one meal for yourself and something different for your child, but many parents make the mistake of nibbling on their kids’ food or even finishing off what their kids don’t eat. Go ahead and just save their food for later. They will eat it when they are hungry again, and your thighs will thank you for this.

Unplanned Snacks – Sometimes it’s just plain hard to avoid bad foods. Even when you are trying to eat right, there always seems to be people offering you tempting and delicious food at work, social events and maybe even in your own home. It’s hard to say no when things look so good and it’s easy to just go along with the crowd. You have to make a conscious decision to plan your “cheat” meals or snacks and try not to deviate from the plan.

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It’s strange how unexpected food can creep into our diets. If you think you’ve been eating right, but you haven’t been making any progress in your weight loss, it might actually help you to keep a food journal for a day or two. Just record every little thing that you eat along with the approximate calorie values if you can. You may just be surprised by how much extra food you’re consuming without even thinking about it.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Ready? Set? Go!

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So, how have you been doing on your New Year's Resolutions so far? If you've been following Cafe Physique this month, you should already have the first 6 tips down to perfection, so before you lose your zest for healthy living in 2007, here are the remaining tips (as promised)...

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Tip #7
Stock Your Kitchen with Healthy Foods. If you have healthy foods available, you will be less likely to eat junk food and fast food. Keep fresh fruits and vegetables available for quick and healthy snacks.

Tip #8
Wear the Proper Workout Attire. Having the right clothes and shoes will ensure a comfortable work out and help prevent injuries. Proper exercise gear doesn't have to be expensive. When shopping for shoes, make sure they fit comfortably and provide good support. Clothes should be made from a breathable fabric with stretch.

Tip #9
Workout with a Friend. Find a friend, family member or co-worker who is available to exercise on the same days as you. A workout buddy will help keep you motivated and make excising more fun.

Tip #10
Exercise at Home. Instead of watching TV from the couch, get down on the floor and stretch or do some calisthenics.

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Tip #10 is my favorite because it allows us to sneak in a little extra calorie burn whenever we have a spare moment. In order to get the most out of this tip, commit to doing situps, pushups and squats during every single commercial break while you're watching T.V.

This will not only keep your tummy taute and buns cellulite-free, but it will also help you avoid dwelling on why Bree won't hurry up and dump crazy Orson and whether Grey and Dr. McDreamy are EVER going to tie the knot!


About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Pretzel Lovers Beware!

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Don't take in MORE calories than necessary while doing your Christmas shopping this holiday season.

Unruly children, grumpy salespeople, impossible parking...All of this holiday-time mall chaos can cause many of us to head for the nearest food court in search of a Cheesesteak or Cinnabon - depending on whether you prefer savory or sweet.

As tempting as it may be, try not to use the overcrowded shopping center food court as a refuge during this season's shopping frenzy. You'll regret the added pounds come January 1st...trust me!

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Follow these food court guidelines from dietwatch.com during your holiday shopping trips, and watch the pounds melt off - or at least not pile on:

Go for low-cal and low-fat options.
Selecting low fat foods can be a challenge, since nutritional information is not readily available. Stick with grilled or steamed foods, and lots of vegetables. Also, poultry sandwiches are lower in calories and fat than their beef or pork counterparts. However, be sure that you're getting grilled chicken, or lean deli meat, and not a breaded, fried chicken breast.


Watch condiments.
Just a teaspoon of mayonnaise contains close to 100 calories and 11 grams of fat. Barbecue sauce, mustard, and ketchup are better options (1 tsp of ketchup: 5.2 cal, 0 g fat; 1 tsp Dijon mustard: 6 calories, 0 g fat; 1 tsp barbecue sauce: 9.9 calories, 0 g fat). However, be aware that even low-fat options are often high in sodium.

Be smart with salads.
Is "I'll just have a salad" your standard answer to eating out? Salads aren't always a calorie bargain, especially if they've been piled with meats and cheeses and topped with oily, creamy dressings—three tablespoons of blue cheese dressing will cost you 232 calories and 24 grams of fat. Order your salad with a low-fat or fat free dressing, or get your dressing on the side. More fast food restaurants are offering salads made from romaine lettuce or spring greens. Choose one of these over a salad made from iceberg lettuce, which offers few vitamins.

Think small.
If nothing will satisfy you but a burger and fries, select the smallest sizes possible—the "kiddie meal" might be just as appropriate for you as it is for your children. If you want a Mrs. Fields chocolate chip cookie, have two Nibblers for 110 calories and 5 grams of fat, not a regular cookie with 280 calories and 14 grams of fat. At Cinnabon, choose a Minibon (300 calories, 11 grams of fat) over the regular Cinnabon (730 calories, 24 grams of fat).

Drink water.
Or diet soda, or unsweetened iced tea. While food courts may offer an array of other beverage choices, from fruit smoothies to specialty coffees, most of these choices are high in sugar and calories. Some pack a hefty dose of fat as well. If you have a craving for a smoothie, ask about the ingredients. Some smoothies are made from an all-fruit base while others are loaded with added sugar.

Don't "window shop" in the food court.
To prevent yourself from a craving, don’t walk up and “take a look.” If you are easily tempted by the sights and smells of particular food stands, plan your route around the mall so that you can avoid these stands. Head straight for the stands that offer the best choices, and don't browse at the rest.

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As owner of Cafe Physique, I'm quite aware that I'm supposed to be "above" falling prey to the magnetism of the illustrious mall food court, but hey...I'm only human. I personally have no problem at all staying away from the various restaurants and free samples, BUT...my knees begin to jiggle and my bum begins to wiggle every single time I walk past or smell Auntie Anne's pretzels.

Cinnamon & Sugar is my favorite flavor, but I'll take 'em plain too. These hot pretzels are so delicious that they make me want to throw on a white hat and get a job behind the counter. You've never had one? Oooooo...You have no idea what you've been missing!

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Your Timing Is Always Right

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This holiday season, spend LESS time obsessing about how late you eat your last meal or snack. Many people are under the impression that eating food late at night makes you gain weight, but researchers agree that the only thing that matters is total caloric intake for the day.

This should be great news for those of you with plans for late-night parties and holiday gatherings. When you know that you will be up late and around yummy cuisine, be sure to plan ahead by cutting back on calories throughout the day. Don't skip meals - Just reduce portion sizes.

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1. Have a snack, such as fruit, an hour before the party. If you are too hungry, you will probably overeat.
2. Select vegetable and fruit salads without a lot of dressing or whipped cream
3. Take a walk instead of a second helping
4. Drink plenty of water
5. Limit or avoid high calorie beverages. Did you know one cup of eggnog has the same calories as a slice of apple pie?


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My favorite late night snack is yogurt with a handful of trail mix or a mini-bagel topped with a tablespoon of peanut butter. Both of these guiltless pleasures do just the trick for me...They satisfy my munchies, keep me from overeating more fattening snacks, and prevent me from waking up starving the next morning.

The next time you're craving something cheesy, sweet or salty, log on and check out past Café Physique postings for healthy snack and meal ideas.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Thanksgiving Is Over...

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...So spend LESS time fretting about what you ate or how much you didn't work out. Hopefully you enjoyed time off with your family and friends, and now is the time to continue on your healthy lifestyle journey.

I know, I know...You were on a roll before the holidays. You were eating right and working out regularly. You may have even started to be able to maybe begin to almost zip up your favorite pair of jeans. Well, don't worry. All is not lost.

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Tips to get you back into the Café Physique "zone":

1) Get some new tunes. Even if you're not a big music buff, the right tunes can help jump start almost everyone's workout. Whenever you've taken time off and you need to get back into the routine, stop by itunes or your favorite music store and pick up some sounds that will inspire you.

2) Write down your goals. Yes, I know that you want to lose weight, but how much do you want to lose, when do you plan to lose it by, and how are you going to lose it? Yep, you've signed up for the St. Patty's Day marathon, and you want to be ready...but what exactly does "ready" mean? Do you want to beat your last time or do you just want to cross the finish line before the crew leaves? Choosing a measurable target will help keep you on track.

3) Take the first step...TODAY! Don't wait until next year, next month or even tomorrow. Make the decision to change your mindset and stop making excuses right now. Procrastination will certainly put a damper on your progress, so take a deep breath *inhale* *exhale* and make the commitment.

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Well ladies and gentlemen, I can officially say that I lost my mind the last few days. I didn't eat horribly, but I certainly ate much more and much, much worse than usual. Not only did my eating habits go south for Turkey Day, but my workouts went right along with them. Going into this holiday, I was definitely burnt out...both mentally and physically. So, I took a much needed break, and now I'm taking my own advice...getting ready to load the ipod up with Justin. He's going to help me "bring sexy back."

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Make an Exchange

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So you're absolutely dying for some chocolate, but your new diet forbids it? You should kick that diet to the curb, and forbid yourself from LESS foods. There are really very few horrible foods, so nearly anything can be enjoyed in moderation.

Instead of worrying about what you can't have, you should take a small amount of whatever you're craving, calculate the calories, and agree to do something that will work those calories off. Read on for some examples...

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In exchange for some of these yummy snacks, you could spend 30 minutes doing the adjacent activity to cancel out the calories. This makes healthy living much more palatable, don't you think?

1 handful of baked chips (about 20 chips): 120 calories
Grocery Shopping: Burn 119 calories

3 fun-size 3 Musketeers bars: 190 calories
Mowing the lawn manually: Burn 187 calories

1 cup air-popped popcorn: Only 30 calories!
Watching a movie: Burn 31 calories

3 mini-chocolate-chip cookies: 90 calories
Playing frisbee: 102 calories

Source of calorie counts: Health magazine

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Exchanging your favorite foods for physical activity is a pretty simple concept, but sometimes it can be difficult to find out how many calories are burned during different activities. Whenever I want to check up on activity calories, I visit the Calorie Burner on Prevention's website.

It is the perfect tool for making calorie exchanges because it tells you how many calories you could burn doing different exercises AND regular household tasks. It takes your weight into consideration, so it's more accurate than regular charts, and it even lets you know what you can eat in exchange for the calories you burned.

Here's an example:
I wanted to know how many calories I burn in 30 minutes of sweeping the floor, and here's what it told me...

"You burned 82.44 calories, or the equivalent of:
5-oz. red wineor
1 tbsp. mayonnaise
1 oz. beef pastramior
2 small chocolate chip cookies
1 banana

You can burn 164.82 calories, if you extend the activity duration to 60 minutes."

How great is that? Give it try, and let me know what you think.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Chinese Takeout to the Rescue

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Q: How can I make healthy choices when ordering Chinese takeout?
A: Order MORE foods that you can actually recognize.

Sounds simple enough, right? One of the easiest ways to avoid hidden calories in Chinese food is to stay away from foods that are covered with lots of sauce or meats that are unidentifiable due to being breaded and fried. This means no more Sesame Chicken or Sweet & Sour Pork...both of these popular dishes are fried AND served in a rich, calorie-laden sauce.

Steamed dishes are healthy, but try to go for steamed chicken, shrimp or pork over steamed dumplings or white rice. White sauces are generally better than dark, but there are a few exceptions..Black-bean sauce, for instance, is great because of the added protein and nutrients.

If you're going to eat Chinese food, you should eat Chinese-style: a little of this, a little of that, lots of vegetables, spread out over a long time. Why? Because your tummy will let you know you've had enough before you've demolished the entire carton

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Here are some more general tips for you:
1) Sauces: Order the sauce on the side -- you won't put on as much as the restaurant will, so you'll cut your fat and sodium intakes.
2) Noodles: Noodle dishes are never a healthful alternative. They're made with lots of oil to keep the strands from sticking.
3) Fried rice: Don't confuse fried rice with more healthful brown rice. Fried rice is just white rice that's turned brown from soy sauce and oil. It's high in sodium and fat.
4) Mystery meat: If you can't recognize the meat, it means there's too much fat-soaked breading on it. Best bet: steamed entrees.
5) Fortune cookie: It's nutritionally harmless. In fact, skip the table noodles -- which are as healthful as french fries -- and ask for the cookie early if you need to nibble.
6) Soy sauce: Ask if they have low-sodium soy. Each tablespoon of the regular stuff has up to four times the recommended daily allowance of salt.

Source: Bonnie Taub-Dix, an American Dietetic Association spokeswoman and nutritionist in New York City

Dessert
OK, for those of you who know me, this will not come as any major surprise. I LOVE CHINESE FOOD! I actually really like any kind of Asian cuisine, but Chinese food is usually the most readily available for delivery, so that's what I usually go with. I like it so much because it's convenient (DELIVERY ROCKS!), inexpensive (I can get 3 meals out of a $10 order), tasty (mmmmmmm....), and healthy - for all of the reasons that I gave above.



My typical order is a quart of steamed chicken and mixed vegetables with white sauce and steamed rice on the side. If I'm in a pinch for time, I have a bit of the steamed rice with my meat and veggies, but usually I'll fix some steamed brown rice at home b/c the complex carbs are much more filling and better for us.

If you haven't jumped on the Chinese takeout bandwagon, please catch up soon! This is probably your best bet for "fast food" that won't leave you feeling guilt-ridden the next day.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

The Truth About Dinner

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OK, let's be real. The truth about dinner is that nobody has time to cook a healthy meal from scratch every night. The truth about dinner is that our busy lifestyles require us to eat out for a variety of reasons - business travel, soccer games, night out with the hubby, etc.

Eating at our favorite restaurants is simply a fact of life, but that doesn't mean that you have to completely blow your healthy meal plan every time you go out to eat. Make MORE responsible choices from the menu, and you'll still be on your way to a svelte waistline and happy heart.

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When faced with an array of meal choices, do you have a hard time deciding what to choose? Well, if you're like most of us, you don't want to sacrifice taste for health, so Women's Health magazine has come to the rescue.

They've sent taste testers, who happened to be registered dieticians, out to some of the most popular restaurants. After sampling and testing the foods in a lab, they developed a list of healthy eating recommendations for casual dining chains such as:

Applebee's
Bennigan's
The Cheesecake Factory
Chili's Grill & Bar
Olive Garden
Outback Steakhouse
Red Lobster
Ruby Tuesday
T.G.I. Friday's
Uno Chicago Grill

Next time you head out the door to grab a bite to eat, log on and see what tasty, guilt-free things you can enjoy.

Dessert
As someone who loves to eat and has traveled often for work, I've had the pleasure of dining at each and every one of these restaurants. I was thrilled to know that some of my favorite choices were validated as being healthy by the Women's Health team, but I was also a little surprised by some of the choices that I had totally overlooked.

Lesson learned: Don't assume that you know what's in the food you're eating. Restaurants are great at sneaking in butter and oil in places where you would least expect them.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Eat Less Food More Often

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Eat MORE often. In an effort to lose weight, or because they're distracted with work or another activity, many people wait until they're absolutely famished before they eat. This is a surefire way to unconsiously add on the pounds.

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While our cultural eating habits have traditionally been based around 3 square meals a day, most experts now agree that eating smaller meals more frequently is a better way to go. By feeding your body a small meal of proteins, carbs (and sometimes veggies) every 3 hours or so, you will keep your metabolism revving.

Spreading your calorie intake out across the whole day will not only keep you feeling energized, you will not have to worry about bingeing when you finally do get your hands on some food because your body will never be in starvation mode.

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While I usually do not promote one eating plan over another, I do recommend that you check out the Body For Life website for many great tips on frequent eating. This plan recommends that you take in 6 small meals a day, and I've found that the meal recommendations and recipes provided on the site to be very helpful for folks trying to make this change.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

The More or Less Philosophy - August Recap

As you know, Café Physique is a virtual café based on the More or Less Philosophy of healthy living which states that by integrating small changes into our daily lives, we (regular people) can realistically achieve our weight loss and fitness goals.

These changes typically involve breaking unhealthy habits by purposefully doing more of some things and less of others.Whenever you dine at Café Physique, you will find a tasty Appetizer (More or Less Philosophy tip of the day), a filling Main Course (real life application – info that can help you get to the next level), and a scrumptious Dessert (insight into my personal wellness journey).

Today, I want to take a break from the norm and recap all of the Appetizers that we’ve tasted throughout the month. Here’s what we’ve talked about in August (click on the tip to go directly to the related post):

Spend LESS than one hour lifting weights.
Bring LESS tempting foods into your house.
Spend MORE time planning your resistance training workouts.
Brush your teeth MORE often.
Eat LESS and move MORE to avoid gaining weight.
Eat MORE protein.
Exceed client expectations (an article).
Dance MORE.
Know MORE about your eating personality.
Pre-plan your meals MORE often.
Eat MORE salmon.
If you don't like veggies, find MORE unique ways to sneak them into your diet.
Eat MORE apples.
Find MORE like-minded friends.
Be LESS critical of eggs and include MORE of them in your diet.
Put LESS junk in your kids' lunch.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Lunchtime Tidbits

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Put LESS junk into your kid's lunch. Now that school is back in full swing for most students, it's time for parents to start really putting some thought into their lunches.

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The American Dietetic Association recommends that a child's lunch contain one serving of 2 to 3 ounces of protein (two slices deli meat with one serving string cheese or half a can of tuna), two servings of whole grains two slices of grainy bread, or one whole-wheat pita), at least one and preferably two servings of fruits or vegetables (one small piece of fruit and a palm-size serving of carrots or celery), and one or more servings of a dairy product.


Dessert
According to Marilyn Tanner, pediatric study coordinator at Washington University School of Medicine, in St. Louis. "Starch gives them quick energy, protein keeps their blood sugar sustained so they don't get an afternoon lull, and the fat will keep them feeling satiated."

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Eggs-actly!

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Be LESS critical of eggs and include MORE of them in your diet. In the past, eggs were given a bad rap because they contain cholesterol, and researchers have found that high cholesterol leads to heart disease.

However, in 2000, the American Heart Association's dietary guidelines changed slightly. They now focus on limiting foods high in saturated fat and keeping cholesterol intake under 300 mg a day. Given this, it is completely OK for an otherwise healthy individual to consume eggs in moderation.

TRUE: An egg is a good source of nutrients. For about 15 cents, you get 6 grams of protein, some healthful unsaturated fats and a smattering of vitamins and minerals. Eggs are also a good source of choline, which has been linked with preserving memory, and lutein and zeaxanthin, which may protect against vision loss.

TRUE: Eggs have a lot of cholesterol. The average large egg contains 212 milligrams of cholesterol. As foods go, that's quite a bit, rivaled only by single servings of liver, shrimp and duck meat.

FALSE: All of that cholesterol goes straight to your bloodstream and then into your arteries. Not so. In the average person, only a small amount of the cholesterol in food passes directly into the blood.

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This does not mean that you have permission to eat three eggs smothered in butter and cheddar cheese every day of the week. You still have to be reasonable about what you're having, and as always, use common sense.

If you enjoy eggs, eating one a day should be OK, especially if you compensate in other ways:


* Weed out other bad actors. Cutting back even further on saturated and trans fats will have noticeable and positive effects on your cholesterol.

* Skip around. If a single egg looks too lonely on your plate, or a one-egg vegetable omelet doesn't fill you up, have two eggs one day and none the next.

* Keep tabs. Have your cholesterol checked in two or three months to see if it has changed.

Source: Orlando Sentinel

Dessert
All of an egg's cholesterol is in the yolk. When I make scrambled eggs or omelets, I use one whole egg and just egg whites for the remainder. Most grocery stores carry pourable egg whites or yolk-free egg substitutes, and I've come to rely on them. In fact, I usually have an egg white omelet every day before work.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Apple-tizers

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Eat MORE apples. Having an apple before dinner may help you lose weight or maintain your current weight loss.

Fiber has been proven to make us feel fuller, and the average apple has about 5 grams of fiber. Studies in Washington have shown that by taking in this extra fiber before dinner, people end up eating less calories during the meal.

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There are over 7,000 varieties of apples grown in the world, and about 2,500 in the United States. Here is an overview of the most popular ones:

Braeburn apples have a wonderful blend of tart and sweet flavors. They are aromatic, crisp and juicy.

Fuji apples are sweet, mild, crisp and juicy. They are excellent when eaten fresh. They are also fine for cooking and they store well.

Gala apples are sweet, aromatic and have a rich full flavor. They are best used fresh out of hand or in salads. They are just the right size to tuck into a pocket or purse.

Granny Smith apples are tart and crisp. They are excellent for salads and fresh eating. Their tangy flavor comes through when baked and sauteed.

Golden Delicious apples have a rich mellow flavor and a tender skin. They are considered the preferred "all purpose" cooking apple, because they retain their shape and taste rich when baked or cooked. These apples are wonderful for salads and fresh eating. They also are considered the best apple choice for cider.


Red Delicious apples are mild, sweet and juicy. They are America's favorite snacking apple. They are great fresh, in salads, when used as garnishes or in fruit trays.

Rome Beauty apples are primarily a cooking apple. Their flavor enhances with a touch of sugar or honey. They tend to holds their shape well and taste rich when cooked. They are especially a good choice for baked apples.

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My personal fave is by far the Braeburn apple. I don't have one before dinner every day, but I often use it as a snack on my way to the gym. It gives me a good boost of energy before my workout and keeps me from feeling starved when I get home.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Play Hide & Seek With Veggies

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If you don't like vegetables, find MORE unique ways to sneak them in to your diet.

Do you find it easier to scrub the toilet than get all 5 of your recommended servings of veggies throughout the day? If so, you may need to get creative with how you include vegetables along with your normal meals.
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If you know up front that you, or someone in your household, just can't manage to force down plain veggies, steaming up a pot of bitter vegetables like broccoli and throwing it on a plate might not be your best bet. Try these tips instead:

(1) Add lettuce and tomato to all of your burgers and sandwiches.
(2) Ask the pizza place to toss some mushrooms and green peppers onto your Friday night splurge.
(3) Pass up on the occasional muffin, and choose zucchini bread instead.
(4) Substitute a yummy sweet potato for your typical rice or pasta side dish.
(5) Dice or mince some green veggies (spinach, green pepper, broccoli, etc.) into your meat loaf before you run it in the oven. You won't even be able to taste it...I promise!
Dessert
For many people, vegetables are an acquired taste. This is why it's important for parents to find creative ways to include veggies in the meals they fix for their kids. A child who is never fed veggies, is very likely to grow into an adult who avoids them at all costs.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

There's Something Fishy Going On

Appetizer
Eat MORE salmon. High in Omega-3 fatty acides (the "good" fat), salmon is a lean protein often overlooked when healthy eaters are trying to put together a meal plan.

Although fish is a staple of many diets, a lot of people are intimidated because they're not quite sure how to cook it, but rest assured, salmon is one kind of fish that even I can't mess up.

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Try this simple recipe for Salmon Burgers, and ease yourself into fixing more complex dishes down the road:

4 salmon fillets, skinned (4oz. each)
Salt and pepper to taste (Go easy on the salt, of course)
4 whole-wheat hamburger buns
1 head of romaine lettuce
1 red onion, thinly sliced
1 beefsteak tomato, thinly sliced
Condiments of your choice (Be careful with the extra calories here!)


Heat a pan to high heat or prepare the outdoor grill. Season salmon with salt and pepper and cook for 5 minutes on each side. Meanwhile, toast buns until they're golden, about 2 minutes per side. To assemble, place salmon on bun and top with lettuce leaves, tomato slices, onion slices and your favorite condiments.

Nutrtion per serving - 1 sandwich (without condiments):
275 calories, 33g protein, 26g carbohydrate, 6g fat

Dessert
It's possible that salmon is an acquired taste, but I'm not completely sure. When I was in college, I could not stand the taste of this strong pink fish. I always cringed when it was served dry at a fru-fru banquet or wedding, and I would never even think of buying it at the store.

However, since then, I've developed an intense craving for this yummy fish. I think it's because after hearing about how healthy it was, I bought some and started experimenting with it at home. When cooked appropriately (not overcooked), it's actually not dry at all.

Salmon is flavorful and delicious, and it works in soooo many different recipes. Give it a try, and let me know what you think!

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

High-Powered Meal Planning

Appetizer
Pre-plan your meals MORE often. When you wait until you're hungry to start thinking of what to eat, chances are high that you'll end up just grabbing whatever is readily available - chips, cookies, and other high-calorie snacks.

By planning ahead, you can take the time to prepare meals (or at least think about them) before you actually get hungry.

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Many of you are wondering what a day of healthy meals looks like. While I don't subscribe to rigid meal plans, here's an example of a great day of eating for the average person:


Breakfast: Oatmeal (sweetened with Splenda) and scrambled egg whites mixed with one egg
Snack: Low-fat yogurt
Lunch: One cup of rice with a spinach-based salad or baked fish & grilled veggies
Snack: A medium apple, two rice cakes, and 2 tablespoons of nuts or natural peanut butter
Dinner: Large salad with grilled veggies and protein (grilled chicken, tofu, turkey, etc.)
Dessert: 1/2 cup of sliced strawberries with a tablespoon of Cool Whip

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How do you feel about the meal plan above? If you're already eating similarly, you are probably only in the need of minor changes. If you're way off and thinking that I've lost my mind, you might need to start making some major dietary changes.

Stick with me, and I'll show you how...

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Which One Are You?

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Know MORE about your eating personality.

Agnes Kolor is a registered dietitian who has appeared as a diet expert on numerous television shows including the Oprah Winfrey Show, CNN, and the Food Network. She formerly was the spokesperson for the New York State Dietetic Association, and is the author of Quick Tips for Good Health.

Based on her diet counseling experiences, she has developed several personalities that describe how people handle food.

Which one are you?

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The Emotional Eater. The Emotional Eater looks to food for comfort. When stressful feelings occur she reaches for food to relieve these painful emotions. Food brings back feelings of security or carefree times. The only problem is that the comfort feelings once experienced while eating were only temporary, and have now been replaced with feelings of self-disgust.

The Unrealistic Overachiever. The Unrealistic Overachiever is always unsatisfied with her results. If she loses five pounds, it should have been ten. She also has the "all or nothing syndrome"—if she eats one cookie, then she's a failure. And she wants to lose it all NOW. It didn't matter that it took her six years to gain that extra 20 pounds -- she wants to shed it in one month. She has trouble meeting her goals because her expectations are too high. These thoughts can make her run to the refrigerator because she becomes disappointed with herself.

The Postponer. The Postponer will put her life on hold until she loses weight. “When I lose 30 pounds, then I will (fill in the blank).” However, she isn't able to meet her weight loss goal because she isn't comfortable with the expectations she has placed on herself when she loses the weight. Food has become a crutch; it helps her to keep the weight on so she doesn't have to reach her goal and address other issues in her life.

The Sabotagee. The Sabotagee allows herself to be sabotaged by friends and loved ones who hinder her weight loss efforts. Maybe her husband likes her overweight due to his own insecure feelings of losing her, or maybe her girlfriends have become jealous by her success. Her husband or friend may encourage gatherings around food to make sure the Sabotagee keeps the weight on.

The Defeatist. The Defeatist believes she has no discipline with her eating. She sets herself up for failure by going into a party, saying "There is no way I will be able to avoid overeating." She thinks she doesn't have the willpower to control what and how much she puts in her mouth. By having a defeatist attitude she lives up to her own expectations by gorging herself at the party.


The Avoider. The Avoider declines invitations to go to social gatherings because she doesn't like the way she looks and thinks, "When I lose the weight I'll start going out." However, this mentality can have a rebound effect—while everyone else is having fun, she's home alone and depressed. The Avoider uses food to subdue her feelings of loneliness. This prolongs her agony and continues to foster her social isolation.

The Codependent. The Codependent's life revolves primarily around food. Codependency is usually associated with being dependent on another person, but the codependent eater may consider food her best friend. When problems arise or when she's lonely, she can always turn to food. This can create a vicious cycle because after overeating she becomes depressed and thus returns to overeating.

Source: DietWatch

Dessert
As I'm sure is the case with many of you, I think my eating personality is a blend between several of these, but I most resemble the Emotional Eater and the Unrealistic Overachiever.

I like to eat when I'm sad, happy, tired, wired, etc. - Thus, the emotional part.

I also tend to overreact when I eat an extra brownie or finish off last night's pizza. That's where the unrealistic tendencies come in because I know that 1 extra piece here and there is not going to hurt me.

By identifying our eating personalities, we're able to examine our behaviors and recognize when we need to head in a different (mental) direction.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.