Afraid to Eat Out because it will blow your diet? Try these tips:

* Eat early, eat often. Remember this old saying: breakfast like a king, lunch like a prince, dinner like a pauper. Starting your day with a healthy breakfast, can jump-start your metabolism. Likewise, “grazing” on healthful snacks like fruits, veggies and protein-packed almonds, and eating 6 small, healthful meals throughout the day, rather than the standard 3 large ones, can help keep your metabolism going and ward off snack attacks.
* Be extra careful when eating out. No matter how healthy your diet, you need to eat less to lose weight. This means practicing portion control. At restaurants, eat only half your meal and take the rest home. It’s fine to ask for the to-go box when your meal arrives, and divide it in the beginning so you won’t be tempted to over do it. Also watch out for condiments, dressings, soft drinks, and sweet tea which are common culprits for hidden calories.
* Good Choices when eating out. Look for "heart healthy" symbols on the menu. Ask for calorie and fat information on menu items. If you ask, chefs will often make low-fat entrees using low-cholesterol eggs or lean cuts of meat. You can ask for: skinless chicken, no butter on a particular dish, broiled instead of fried, and your sauces to be served on the side. There are some restaurants that let you order smaller portions at lower prices. When my mother and I eat at Red Lobster (for example) we order off the fresh catch or chef special menu. They usually have grilled salmon or grilled trout with broccoli, salad, and a side. We order the lunch portion…
* Look for key words when thinking Healthy eating: Baked, broiled, poached, grilled, raw, and fresh, steamed, tossed, whole-grain, plain, stewed, roasted, and lean.
* Eat Slowly. Savor what you eat…really think about the flavors. Before you even order think about what tastes you are in the mood for, so you can be better satisfied at the end of the meal. If you are craving something…get it, and eat it in moderation.
* Share your food. I really like to eat with my Mom as we always split and share one meal and ask for two plates. If you’re not eating with a partner or s/he doesn’t like to share food try another idea. Have the waiter bring a doggie bag with the meal and split it up immediately so you don’t start “talking” and forget what your eating…causing “pig-out.”

Week 4 Healthier Life Style

Week 4: 1. Add Fish Oil and Calcium with magnesium to your life. We need omega 3 fatty acids in our body; which means we should eat fish 3 times a week. Since most of us don’t do that we need to add the fish oil in the form of a supplement. Omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly). Ideally 1-2 grams a day is the amount of fish oil for optimum health.
Calcium is for the health of your bones and teeth, but it also affects your muscles, hormones, nerve function, and ability to form blood clots. Plus, research has suggested that calcium may play a role in warding off other problems like PMS, high blood pressure, cancer, and even weight gain. The recommended daily intake of calcium is 1,000 to 1,300 milligrams per day for people ages 9 and up. Calcium supplements work better if you take it in smaller doses 2-3 times a day and get the kind with magnesium so it is absorbed by the body better.
2. Delete fried foods from your life: The consumption of trans fats increases the risk of coronary heart disease by raising levels of "bad" LDL cholesterol and lowering levels of "good" HDL cholesterol. Health authorities worldwide recommend that consumption of trans-fat be reduced to trace amounts. Trans- fats from partially hydrogenated oils are harmful, so think of fried food as a splurge and eat only in moderation.
3. Delete nicotine from your life: Nicotine causes a short-term increase in blood pressure, heart rate and the flow of blood from the heart. It also causes the arteries to narrow. The smoke includes carbon monoxide, which reduces the amount of oxygen the blood can carry. This, combined with the nicotine effects, creates an imbalance between the demand for oxygen by the cells and the amount of oxygen the blood can supply.