Nutrition

April 2008 - Posts

• Dining Out Successfully

  By Brandi Olden RD, CD For many clients, dining out can be an intimidating experience on the 20/20 meal plan.  Yet with the right tools and mindset, you can effectively manage your anxiety and enjoy a successful and healthy meal.  Here are five important steps to dining out right. Plan Ahead. Planning ahead involves knowing where you are going ahead of time.  Review the restaurant menu online or call to inquire about menu selections and if they're willing to make modifications.  Decide which appetizer, salad, and entrée to choose before you even arrive! Eat Before You Go. Eat a small snack such as a 20/20 protein bar before leaving the home.  This will decrease hunger and help to cut down on overeating later. Be the First to Order. Ordering first will decrease the possibility of being tempted by someone else's selection.  Additionally, stay away from liquid calories like alcohol, juice, and other such beverages as your body will not register the calories consumed in this form. Ask Questions. Don't be embarrassed to ask for modifications when eating out.  Your success is up to you!  Restaurants can sneak hundreds of hidden calories and fat grams into a single meal. Some questions to ask include: How is that prepared? Can I substitute the rice or potato with steamed vegetables or a side salad? May I have the salad dressing on the side? What type of oil do you use for grilling/sautéing this dish? Slow Down. It is very common for your senses to be tantalized by the aromas inside a restaurant.  Given this, it's no wonder hunger can increase substantially. Slowing down the eating process will allow you to fully enjoy the tastes and textures of the foods, and help you feel full while eating a smaller amount of food. To help slow down your eating, try placing your fork down between each bite and drinking water after every other bite. Following these five easy steps will help you enjoy a successful dining out experience.  For more information on how to dine out right, check out the 20/20 Dining Right video available for viewing in the PRO Sports Club Fitness Center. 20/20 Lifestyles Registered Dietitians are available to assist you with your specific nutrition goals.  For more information, contact 425.861.6258. Posted Apr 28 2008, 11:39 AM by 20/20 Lifestyles

• Go Green with the Three R’s

  By Brandi Olden RD, CD Going through the 20/20 program often increases a client's self awareness. This heightened recognition frequently involves acknowledging the disparity between old and new exercise and nutrition behaviors. However, some people also gain a new respect for where their food comes from and the environmental implications of their choices.  For example, one client realized that by choosing hormone free meat products, her mood swings decreased dramatically. Another client stopped drinking 10 cans of soda per day and in addition to feeling better, also realized he was reducing his garbage waste by 75 percent. So I ask you to consider, "What impact has the 20/20 program made on your attitude toward the environment?" One of the most dramatic changes might be the amount of money clients and alumni save by using their 20/20 plastic water bottle (or their own reusable bottle) rather than purchasing bottled water.  According to earth911.org, U.S. consumers spent $16 billion on bottled water in 2007 - more than was spent on iPods or movie tickets. Incredibly, the amount of oil used to make disposable water bottles is enough to fuel 100,000 cars for a year.  That is enough to make most economically-minded Americans grab their own bottle at the next fill up! Of course, there are many ways to go green.  For the purposes of this article, let's focus on the three R's of waste management: Reduce, Reuse, and Recycle. Reduce Use your own canvas bags when shopping. Bring your own water bottle with you and fill it up at the water cooler. Choose foods with minimal packaging to reduce waste. For example, forego the frozen dinner with its cardboard box, plastic wrapping, and plastic container - instead just have real grilled chicken with fresh steamed veggies. Bring a "no garbage" lunch to work orschool by using reusable containers, bags, and thermos. Reuse Reuse plastic/paper bags when shopping. Look for reusable coffee and tea filters versus single use filters. Use real utensils at work instead of the plastic variety. Bring your own mug to work instead of using paper cups or non-recyclable Styrofoam. Recycle Toss food scraps into the yard waste bin. Find out where the recycling bins are located at work. It's also a great way to increase you daily number of steps. Recycle plastic bags at your grocery store. Know the "Big Five" recyclables: paper, tin/steel cans, aluminum cans, plastic and glass bottles. By implementing the three R's, together we can save money and protect the environment. Posted Apr 01 2008, 02:29 PM by 20/20 Lifestyles