Eat, Drink. and Be Healthy

In this session, I will be showing you how can cut calories without giving up your favorite desserts. Believe me, the process is easy when you make the commitment.

By now, you should have some idea of the calorie value of different foods. For example, if I asked you how many more calories there are in a 16-ounce glass of water than an 8-ounce glass, what would your answer be?

Water, in its natural state, is absolutely calorie-free. So your answer should have been zero (0). If you got that wrong, I suggest you get a good book on the calorie content of foods and start reviewing. It is imperative that you understand what's in the foods you eat if you want to make smart food choices.

Now, let's say you are dining out at a fancy restaurant and just cannot resist the scrumptious desserts lurking ahead. Can you indulge without guilt?

The answer is a resounding yes. But it will take some strategizing. Here are a few things that you can do to to enjoy your meal without guilt.

The first rule is "EAT." Does that sound shocking? Why eat? Well, in my experience, the worst thing you can do is starve yourself in anticipation of a feast. That is because, you tend to get hungry, and hunger only gets your digestive juices flowing and sets you up to overeat. You would do better by eating small portions of low calorie foods during the day to avoid being ravenously hungry later. You might also find that drinking a large glass of water about 30 minutes before a meal helps to dampen your appetite and take the edge off of deciding what to eat.
Eat a large salad before the main course. Just make sure that it is not loaded with cheese, chunks of chicken, olives, or anything else that will add calories serendipitously.
Choose a light dressing for your salad, or just cut the amount of your usual salad dressing by half. Keep in mind that half the portion means half the calories.
Bypass the breads, or if you must partake, avoid daubing with too much butter. You could save a lot of calories by this one, simple step.
Limit your drinks. If you are likely to have two glasses of juice, wine, or soft drinks, sip on one instead. You can just as easily quench your thirst with a tall glass of water.
Select lower calorie foods from the main menu. For example, you might chose your fish baked instead of fried, or a moist, boiled lobster instead of grilled and served with drawn butter. Avoiding gravies and sauces that usually accompany meats and fish can significantly cut the total number of calories in a meal.
Now comes the dessert you've been eyeing all night. Splitting dessert will automatically cut calories in half. And the truth is, you will probably be just as satisfied and feel less guilty, if you share dessert. On the other hand, if you have no one to split it with, you can ask for a take out container, and save the other half for tomorrow. Of course, frozen desserts pose a different problem. Here, the choice is to ask for a smaller portion or leave back half of the dessert (hardly a likely scenario).
In the event that, by the time the meal is over, you find that you went over the limit, do not dismay. You simply must compensate for those extra calories by increasing your energy output or eating less in the days ahead. Consider going dancing to burn off the excess. And really dance. Just be careful not to take in extra calories by indulging in drinks while you are out. Sip on a glass of water or flavored, seltzer water to quench your thirst.
Cut calories by choosing your foods wisely, over the next few days. Avoid eating in fast food places and restaurants that serve man-size meals, or share the meal with a friend. Keep portion sizes to a minimum.

10. If you must snack, keep low calorie fruits and vegetables on hand. Avoid high calorie pastries, candy bars, sodas, chips, and other snacks that could undermine your efforts.

11. Drink lots of water and keep your intake of fruit juices to 8 ounces a day. Say no to sodas and other sweetened drinks. High-fiber foods, such as whole grain breads and cereals, dried beans and peas, nuts, and fruits and vegetables make smart meals and snacks. Choose these more often.

12. Get physical. Increase your activity level over the next several days. Add 20 minutes of physical activity, such as brisk walking, swimming or aerobic exercise will do much to compensate for excess intake.

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