Diet Tip #9: The 2-Bite Rule in Restaurants

Are you a member of the clean plate club?  I was for years.  At dinner my parents consistently told me to clean my plate, regardless of my hunger level.

Don't leave your plates empty

Sure, there was some "eat your vegetables" thinking in that directive but so many of us were told to finish everything on our plates as children.  That thinking has subconsciously carried over into adulthood and we now feel compelled to eat everything put in front of us.  At least I do.

Today's diet tip: when you go out to eat, leave at least two bites of your restaurant entree on your plate.  That's it. Most restaurant portions are too big to start.  You could really get away with asking them to bag half of your dish at the beginning of meal, that IS if you're ordering an entree. You know I am a fan of ordering two appetizers in restaurants.

Leave a few bites, better yet take half of this home

Anyway, if you order a big entree leave two bites on the plates.  It's just a few calories but it adds up over time. And remember: put down that fork between bites.

All of these tactics are incredibly effective.

Is Your Salad Making You Fat?

We have the best intentions when we make a salad or order one in a restaurant. We think we're being virtuous ordering those greens with a bit of cheese and a few croutons.  How about some bacon bits and ranch dressing? Before you know it you have a salad on your plate that has more calories and saturated fat than a hamburger.

You can get fat eating salads. Really. If you add creamy salad dressing, cheese, nuts, dried fruit, croutons and bacon bits, you're adding hundred, if not thousand, of calories. Dr. Oz warns us of the fat salad, too, claiming that some women get half their daily calories from salad dressing.  Salad dressing = the emptiest of calories.

Okay, so how do you avoid the fat salad? Simple. Don't use that nasty salad dressing from a bottle or the fattening dressings they offer in restaurants. When I was fat, I lived on fat-free salad dressing.

Use salsa, balsamic vinegar or olive oil with a bit of salt and lemon as your dressing. Simple as that. (Tweet this).

Other Things to Nix
While we're at it, forgo the croutons and bacon. They are both empty calories. And if you're going to have cheese, have a flavorful one so that you need less of it. No cheddar or Monterey Jack. Have some feta, blue cheese or goat cheese. These all add a lot of flavor without a lot of calories.

Feta cheese

The Takeaway

• Don't eat bottled or restaurant salad dressing. Use salsa, vinegar (I love balsamic) or olive oiul & lemon. 
• Nix the croutons, bacon bits and bland cheese. 
• Opt for flavorful cheese, if you must have it, like feta, blue cheese or goat cheese. Just a bit to add some complexity.  

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Exhale Spa's Core Fusion Cardio Barre Class Review

exhale spa co-founder Elisabeth Halfpapp, center

What is Core Fusion Cardio Barre? 

The cardio portion of Core Fusion Cardio Barre

It is a one-hour strengthening and fat-burning class that sculpts your muscles and gets your heart rate up. It was created for the busy person who wants to get a full body toning and cardiovascular workout simultaneously.

The class begins with 30 minutes of exhale's signature plank runs and other heart-pumping moves followed by a short recovery period.  After the cardio session comes full-body toning moves with light weights, as well as your own body weight.  The toning portion incorporates yoga moves and has dance influences.

Friends, it's a workout.  There were moments during the hour-long class that my legs were shaking, my heart was racing and I was praying for strength.  Those are all good things, though.   It has helped me rediscover tiny muscles I didn't know I had.  The feeling you get from working those minuscule muscles is uniquely different than lifting heavy weights.  It's an overall sense of having worked, in a good way.

The class ends with a solid stretch, something many of us sacrifice for the sake of time.

"The really important part is stretching at the end," exhale co-founder Elisabeth Halfpapp told me.  "We work really intense and we want to have the strength and flexibility component as well as the cardio and strengthening."

What's the Burn Factor? 

I know a lot of us are about the numbers.  How many calories do we torch in this class?

"We had Self magazine track the burn for us," Halfpapp told me after I took her class in December.  "On average it's 375 calories per hour, give a little bit, depending on body weight and your BMI (body mass index)."   

"What's amazing is that you're not only burning calories in class but because we're gaining muscle density, it (muscle density) needs more calories to function and you're burning more calories at rest." 

The Takeaway 

Cardio Fusion Cardio Barre is a challenge.  While I was completely spent after the class, I wasn't terribly sore the next day.  This class can transform your physique using your own body weight or lighter hand weights which can result in that lean, sinewy look.  Do it consistently and certain body parts will get that desired "lift"...no scalpel needed.

 

*Classes were offered on a complimentary basis for review purposes. The opinions are completely my own and based on my experience. For more information, please visit exhalespa.com.

Diet Tip #6: Wear Tight Clothing to Eat Less

Are you someone who doesn't have an "off switch" when it comes to food?  I am.  I could eat an entire head of broccoli dipped in queso (weird, I know), a jumbo bag of Lay's original potato chips or a basket of gourmet cookies in one sitting.  I am a recovering fat girl and could easily be one again if I wasn't vigilant about making quality food choices.

One of the most effective tips I've ever used when trying to eat less and engage that "off switch" is to wear tight clothing.

Stick with me.

I am not talking hoochie clothes.  I am referring to clothing that has a waistband or certain rigidity to it so that it will be constricting if you overindulge in food.

When you wear stretchy pants, flowing moo-moos or other loose-fitting clothing your waistline can expand if you eat too much.  There's a reason you see people in sweatpants at the all-you-can-eat buffets.

The Takeaway

SPANX High Power Shaping Brief

If you're in situation in which you will be presented with copious amounts of food, try tightening up.  Wear form-fitting pants, a slim-cut jacket, an a-line skirt or your SPANX.  You won't be comfortable eating a lot and you'll feel better about yourself for not doing so.

This tip works. Try it.

 

Diet Tip #5: Lose Weight by Eating A Good Breakfast

Green smoothie

I know we start the day with the best intentions, then happy hour rolls around and we've had two margaritas, a bowl of queso and a taco.  Or at least I have.

So if we wake up with good intentions to eat healthfully throughout the course of the day, take advantage of it and eat a quality breakfast.  Study after study shows that eating a well-balanced breakfast starts your day on the right note, helps you concentrate better and gives you more energy.  Breakfast doesn't have to be a huge ordeal.  Just make it a nutrient-filled offering that honors your intentions.

The finished product!

When I was fat, I avoided breakfast, thinking I would "save calories".  I would wind up hungry and binge later in the day.  Every now and then I'll skip breakfast but most days, I get in a green smoothie.  If I'm hungrier, I'll eat something more substantial.

My green smoothie features almond milk, a banana, spinach or kale, dark berries and chia seeds or flax seeds.  If all else fails the rest of the day and I eat nothing but cheese fries, I know that I will have at least consumed some healthy vegetables and fruit to get the day going.

Other quick & easy breakfast recipes: 

• Quick oatmeal (NOT sugar-laden instant) with a variety of toppings - apples, berries, banana, dried apricots, etc.  Top with some peanut butter and cinnamon.  Delicious. 
• A veggie and egg white omelet with a side of berries - again, takes all of five minutes to prepare. 
• Hard boiled eggs with salsa - don't knock it till you've tried it.  Hard boiled eggs are an easy make-ahead item. 
• A high-fiber cereal with some berries or a banana - a 2005 Harvard Health study indicated that high fiber cereals can help men reduce the risk of heart disease, stroke, diabetes, stroke, intestinal polyps and colon caner.  Look for a cereal with at least six grams of fiber per serving and is low in sugar.  Fiber One and All Bran are solid choices.  (A friend of mine calls these "colon blow"...that's another story) 

Personally, I tend to binge on cereal and am rarely satiated by it.  For some, it works.  Me?  Not so much.

Eating on the run?  Here are four breakfast options:

• Starbucks Feta and Spinach Wrap - one of my favorite breakfast items clocking in at 290 calories, 10 grams fat, 3.5 sat fat, 4 grams sugar, 19 grams protein.  
• Starbucks Classic Whole Grain Oatmeal - forgo the brown sugar they give you. This weighs in at 160 calories, 4 grams of fiber & 0 grams of sugar.  Adding nuts and raisins will affect these numbers. 
• McDonald's Fruit & Maple Oatmeal - nix the cranberry/raisin blend and light cream to get it down to 200 calories and only 16 grams of sugar.  
• Dunkin' Donuts Egg White Flatbread - 280 calories, 8 grams fat, 3 gram sat fat, 18 grams protein, 4 grams sugar.

The Takeaway

Get that good food in your stomach first thing on most mornings.  Your body (and waistline) will thank you later in the day. 

Daily Diet Tip #4: How High-Volume Foods Help You Lose Weight

To drop pounds, pump up the volume.  Not the volume of your music but the volume of your food.  Think fiber and water.

Fiber is your best diet friend.  It is bulkier and makes you feel full on less food.  Foods with a high water content offer the same benefit.

Wonderful Watermelon/Courtesy Watermelon.org

A cup of watermelon has 46 calories, according to TheDailyPlate.  One big, oatmeal cookie from, say, Starbucks (which I love) has 220 calories.  The watermelon is also a better choice from a nutritional standpoint versus the cookie which offers little nutritional value.  I usually can't stop at a cup, so have two cups for dessert.  That's still less than 100 calories and after two to three cups of a watermelon, you're probably pretty full.  One cookie?  It's not all that satiating.

The Starbucks Oatmeal Cookie/Courtesy Starbucks

The watermelon for cookie is an easy swap.  What else can you do?

Fill up on a big bowl of broth-based soup as an appetizer, go light on the cheese, breaded items, etc.  Too hot for soup?  Go for a veggie-laden salad.  Again, nix the croutons, heavy cheese, bacon bits and creamy dressings.

The Science
There is data behind this.  According to Women's Health Magazine, a study at Penn State University examined obese women who ate foods with a higher fiber and water content.  Those women lost 40% more weight than women who simply controlled their portion size and cut back on fat.

In another Penn State study, women ate the same weight of food over a 2-day period.  The women who ate the high-fiber foods on the second day took in 30% fewer calories but did NOT feel hungrier or less full.

The Takeaway
Think about it.  When you eat soup before dinner, you get full faster.  It's a simple matter of volume.

Here is a great list of high-volume foods (aka high-fiber, low-calorie) from the American College of Healthcare Sciences.  Definitely worth your time.

And The Best Diet Award Goes To......

The DASH Diet, according to U.S. News & World Report.

How the DASH Diet works
Courtesy NLHBI

In its fourth annual Best Diet rankings, U.S. News & World Report says the DASH Diet is a dashing success because it's healthy and helps prevent diabetes and heart disease.  Experts deemed Weight Watchers the best diet for weight loss and determined it's the easiest to follow as well as the best among all the "commercial plans".

A delicious Mediterranean Diet meal

The Mediterranean Diet, my personal favorite, earned top honors among Plant-Based Diets and tied for third overall behind DASH and TLC Diet. 

As for the most-Googled diet of 2013, the Paleo Diet?  It tied for last place with the Dukan Diet, the popular program offered by French doctor Pierre Dukan.  

What exactly is the DASH Diet? 

A day on DASH
Courtesy NHLBI

The goal of this plan is to lower blood pressure.  Based on the foods you consume, a nice side effect is weight loss.  The plan is lower in saturated fat, cholesterol and total fat.  

Here is a 64-page FREE PDF that explains the diet in-depth, offers an extensive meal plan and recipes by the National Heart Lung and Blood Institute which helped develop the DASH Diet.   

In general you would eat the following: 

• Fruits, vegetables as well as fat-free or low-fat dairy products. 
• Whole grains, fish, poultry, beans, seeds and nuts. 
• Little sweets, added sugars, sugary beverages and red meat. 

The DASH Diet Takeaway

It's a logical, plant-heavy eating plan that has you eating foods you know you're supposed to consume.  There's no secret.  It's good, solid common "eating" sense.