Nutrition

Summer is coming to a close and the holiday season is looming before us. Now is a great time to re-assess your health and fitness goals, before the season of parties and tempting foods garnishes your table. Ask yourself these simple questions to understand where you are at in terms of your personal nutrition and exercise goals:

1. What were the goals I wanted to achieve this year? Did I make 1-3 goals this year?
2. Which ones can I cross off as having been accomplished already?
3. Were my expectations reasonable? If some of my goals aren't getting done, do I need to modify them to make them more realistic? (For example, you may have set a goal to meal track completely every day yet find that you are only able to complete 5 days of the week instead of 7. Perhaps re-setting your goals to meal tracking diligently 5 days a week is more realistic for you.)

When setting goals, did you think of these goals on your own or did you get the idea from a group member or one of your providers? No matter what inspired you to set these as personal goals, it is important to remember that this is something YOU want to do, not because you were told to do it. Realistic goals will help set you up for success.

When setting goals it is important that you use some S.M.A.R.T. thinking.

S - Specific - When you set a goal you want to achieve, make the goal specific in detail. "I want to lose weight," or "I want to be more fit," are goals that are just too general.   Get specific by making it fun, exciting, and challenging.  Examples may be: Eat 5 oz protein at lunch and dinner with 3 servings of vegetables 6 days per week or run a 5K under 30 minutes. The more specific the goal is, the easier it is to visualize yourself achieving that goal.

M - Measurable - Measureable goals give you the freedom to define your motivation level.  If you are really motivated to increase how many vegetables you eat each day, define that for yourself. What does it mean to increase your veggie intake? If you are already eating 4 servings per day, a measurable goal could be to aim for 5 to 6 servings per day. Setting a distance or number is a key aspect in achieving any goal.  If you are a numbers-oriented enthusiast, this is your time to shine!  Set goals with certain purposes like eating 2 servings of fruit per day or running 5 miles. Have fun with the numbers!

A - Attainable - Make sure your goal is reachable.  If running is new to you, finishing a marathon may not be the first thing on your to do list. Shoot for something that is easier to achieve such as running a mile or interval runs on the treadmill.  Another example is planning ahead with cooking. If cooking is not your forte' an attainable goal may be to purchase a new cookbook and experiment with one new recipe a week. If you set smaller goals, you will eventually be able to achieve the larger goal you've been trying to achieve.

R - Realistic - Keep the goal realistic and simple. I want to lose 100 lbs is not realistic if you have given yourself only a few months to do it. Instead, focus on realistic behaviors that will help you to eventually reach this goal, like meal tracking regularly. If you are just starting to get back into the gym, don't make your goal to complete an Ironman^TM.  Keep it within your level of fitness.  Be realistic about the goals you set.  If you shoot too far, you may lose motivation of that goal.  Talking with your trainer and dietitian will help you be more grounded in your goal making approach.

T - Time - Your fitness goal needs to be reached within a realistic time period.  If you want to lose 10 lbs., give yourself enough time to reach it.  On average, a person can lose about 1-2 lbs. a week with a proper diet and exercise program.  Losing 20 lbs. in 2 weeks is not a realistic goal.  Give yourself ample time such as 10 weeks to reach that weight.

Connecting with a 20/20 Lifestyles dietitian to discuss your meal tracking and health goals can ensure that the goals you set are S.M.A.R.T.  For more information contact (425) 861-6258.

It's prime vacation time and most of us are hitting the road versus the air as our primary means of travel this summer. Although all types of travel pose fun food challenges, travelling by car can be the most challenging of all! It can also be the most successful.

As with all our themes in 20/20, we begin with PLANNING AHEAD. I'm sure you feel that these two words are repeated thousands of times throughout your program and we're reinforcing them here as well. Yup...they are THAT important! Planning ahead for car travel involves a unique recipe for success that can easily be mastered.

Recipe for Traveling by Car:

Ingredients:

Meal tracking notebook (when you aren't able to track online, a simple notepad helps keep you accountable on your trip.)

1 small to medium ice chest (depending on needs)

2-4 protein options (hard boiled eggs, low sodium jerky, cheese sticks, soy nuts, protein bars)

3-6 carbohydrate options (sliced apples, dehydrated fruit, baby carrots, celery sticks, whole wheat crackers, hummus)

Nuts (divided up into individual serving bags to have at breakfast)

Sandwich fixings (all natural peanut butter, all natural jelly/jam, low sodium deli turkey, mustard packets, low fat cheese slices, whole wheat bread or lettuce wraps if grains have not been added)

Napkins/Baby wipes

Plastic/reusable silverware

Water bottles (one for each traveler)

1-2 gallon water jugs (for refills on the road)

Map with pre-planned stopping areas highlighted (if possible) to help you find healthful dining out options

Optional:

• 1. Dehydrated low sodium bean soups (add hot water in gas stations)
• 2. Shake Packets, if hotels will blend for you
• 3. Watch Dining Right video available on the second floor of the fitness center (yes you can watch these for refreshers at any time you feel like it)

Directions:

Step 1: At least one or more days in advance, map out your route as best you can. Search online for local grocery stores and restaurants (fast and sit-down) for available food options where you plan to stop for meals or to spend the night. This information will help plan out your day, stock up on snacks and water, and know which places have the healthiest choices.

Step 2: A few days before you leave, purchase the above ingredients. Load what you can in your car the night before and make a note to yourself to not forget items in the fridge on the day you leave.

Step 3: Keep your regular eating schedule. Try and maintain the routine of eating breakfast within an hour of waking and continuing to eat every 3-4 hours. Having snacks and mini meals (such as the sandwich fixings) within reach while driving will help to reduce the risk of overeating or binging at your next meal.

Step 4: Choose healthful choices when dining out at ALL TIMES! Restaurants (whether fast food or not) are full of hidden calories and fat. Be wary of a seemingly healthful appearance-even the most unsuspecting salads can boast over 1000 calories.

Some healthful tips include:

• 1. Think of the plate model when ordering: lean protein, vegetables and healthy carbohydrates. Which menu options will give you these 3 main components or how can you modify a meal to meet this guideline?
• 2. Go plain with the burgers -- no cheese, mayo, or special sauce.
• 3. Grilled chicken options will likely have lower calories and fat compared to beef or fish sandwiches.
• 4. Trade fries for a fresh salad with the dressing on the side, or have a salad as your main entrée. Remember to use the fork trick!
• 5. If tacos and burritos are your preference, go for the most basic options with chicken or beans and say no to sour cream, rice and extra cheese. Also stay away from anything large or "supreme." Keep in mind that a typical burrito has over 300 calories in the tortilla alone and will count as three grain servings or more.
• 6. When pizza is on the menu, aim for veggie toppings and limit yourself to 1-2 slices. Choosing mini or personal size pizzas will pack a much larger calorie punch than sticking to a couple of regular size slices.

Traveling by car can be challenging, but if you follow this simple recipe, you'll be well on your way toward choosing healthful options and feelings of success.

PRO Sports Club Registered Dietitians are available to assist you with your specific nutrition goals.  For more information contact (425) 861-6258.

By: Brandi Olden RD,CD 

by Azucena Gamarra, M.S., R.D.

Summer is the season for hiking, backpacking, and camping, but some of us struggle to find a healthy yet effective food to consume when out on the trail. 

The most common food most of us take on a hike is probably gorp or trail mix. It is an ideal snack for long summer days because it's non-perishable, lightweight and easy to pack. Trail mix is also energy rich, providing quick energy from the carbohydrates in the dried fruit, as well as sustained energy from the mostly mono and polyunsaturated fats in nuts.

Remember, trail mixes are high in calories due to the primary ingredients. The caloric content and related energy is important when out on a lengthy hike or backpacking trip.  However, if your activity level is going to be relatively modest, or if you just want to have an emergency snack, bear in mind that a little goes a long way.

When searching for pre-packaged trail mixes to purchase, be aware that many are high in sugar.  With that in mind, check for dried fruit that is unsweetened. One of the better commercial brands of dried fruit is "Just Tomatoes" which can be found at Fred Meyer or Whole Foods.

For those of you who'd rather design a homemade batch, here are some trail mix recipes that are not only healthy, but will help you make it to the top of that proverbial hill!  Have fun and be safe.

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.

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.

By: Brandi Olden RD, CD

March is National Nutrition Month and each year the American Dietetic Association markets a new slogan to promote a healthy lifestyle through balanced nutrition. This year the slogan is Nutrition: It's a Matter of Fact. This banner is meant to encourage everyone to second guess the many myths and fad diets that are advertised and to take a closer look at the science behind the so-called "evidence".

With that in mind, here is a list of key questions to ask yourself the next time you hear about a "New Diet Breakthrough!"

1. Does it sound too good to be true?
2. Have any research studies been published in peer reviewed journals on this "new method?"
3. Are miracle supplements required for it to work?
4. What types of claims are being made? Can they be backed by research?

Often, there will be reports of new research printed in newspapers, magazines, and online. Unfortunately, what these articles do not reflect is if there have been multiple studies done of the same topic, and what those results are. This is another situation in which we can be easily led to believe the writer's own bias. Make sure to ask your dietitian to verify if the facts presented in this source are true. Find out if the studies on these topics have actually been published and verified.

Many people automatically trust the information provided in articles and advertisements, or the neighbor that lets them in on the latest diet trend. Investigate for yourself by asking the tough questions and clarifying the "evidence" with your 20/20 Lifestyles team before believing all that you read and hear. A good place to start your investigation is with James's Blog, 20/20 Insights, where James commonly debunks medical myths. Two of our favorite entries are: Medical Myths and Misinformation Management.

The 20/20 Lifestyles team prides itself in providing to you the most up to date and evidenced-based research. When our staff makes recommendations and suggestions, you can be guaranteed that they are based on sound science that has been proven in the literature by multiple research studies involving real people, just like you are me.

Did you know January is National Thyroid Awareness month? Well in case you missed that last episode of Oprah to alert you to this fact, it doesn't necessarily make it up there on the list for celebrations. While you can't really break out the bubbly and give each other "thyroid awareness presents", you can at least do your part to become more aware about this essential part of your body.

There are a number of conditions that can affect the thyroid, its function and its structure:

Hypothyroidism – too little thyroid hormone (symptoms tend to mirror those of a slowed metabolism, such as fatigue and weight gain)

Hyperthyroidism – too much thyroid hormone (symptoms tend to mirror those of a fast metabolism, such as anxiety and rapid weight loss)

AutoImmune Thyroid Disease - There are two different autoimmune diseases in which an immune system dysfunction targets the thyroid - Graves' disease and Hashimoto's disease. In the United States, the vast majority of thyroid patients are either hypothyroid or hyperthyroid due to an autoimmune disease.

Thyroiditis, and many more conditions can be viewed at http://www.thyroid.org and http://www.aace.com/

Nutrition plays a very important role in the function of your thyroid - you not only need iodine, but other nutrients to function normally. Trace elements and minerals such as mercury, toxic at any dose, and iron and zinc, are essential for health but toxic is excessive amounts, alter thyroid function. It can be a fine balance between getting enough of everything you need, and not getting too much.

There is no one mineral or "magic pill" to for proper thyroid support, however a balanced diet with equitable minerals and trace elements will go a very long way to keep your endocrine system healthy. Low protein and/or inappropriate fatty acids can actually decrease your body's ability to produce hormones or increase cellular resistance to hormones. Making sure your diet contains adequate protein and potassium and that your supplements contain enough but not too much of essential elements may restore thyroid function, will support thyroid disease treatment and likely protect the healthy thyroid from disease.

Please talk to your friendly 20/20 physician or dietician if you have more questions about your thyroid function. It is better to have this knowledge and be fully aware of what is going on inside of your body. Happy Thyroid Awareness Month!

By Brandi Olden RD, CD

Emotional eating is one of the number one causes of overeating during the holidays. This happens for many reasons. Some people have recently lost loved ones, and some people wish they could lose "loved" ones. For whatever the reason, emotions tend to run high this time of year. Some tips for getting by without adding on the pounds this holiday season are:

1. Use the HALT method that discussed in the last alumni newsletter: Hungry, Angry/Anxious, Lonely, and Tired. This will help assess if you are hungry or if you are just emotionally eating.
2. Connect with your counselor to discuss the situation and what you can do about it right now.
3. Use Mindful Eating techniques at holiday meals and parties to help focus on the quality (not quantity) of the meals you are eating and help slow down your emotional appetite.

The holidays can be very tough to get through, but they can also be very exciting and happy. Please take advantage of your health benefits by connecting with your current counselor or a new counselor to discuss the strategies and tools that are available to help you get through this year without the added weight on your hips and perhaps a little less weight on your shoulders. For questions, please contact your alumni coordinator at (425) 861-4764 

Here it comes again-the holiday season. For most people this time of year will bring about one of two sentiments: cheer or jeer. As a 20/20 alumni or current participant you have been working SO hard this year to keep your weight loss efforts in check. And just as the 20/20 staff have been your support team over the past year, lean on them during this especially tempting and stressful time as well. We are here to help make your journey is a successful one.

To get your holiday season started on the right foot, plan ahead for what is to come.

1. When shopping and traveling, stash 20/20 approved protein bars in your bag and car to eliminate going longer than 3-4 hours between meals.
2. If going out to a holiday party, have the host or bartender serve you sparkling water in a fancy glass.
3. Utilize the trusty plate model when staring anxiously at the holiday buffet table.
4. Once you've served your plate, step away from the food table and try not to go back within 20 minutes of finishing your meal.
5. Make sure to put extra energy in your workouts the day of a bigger holiday meal and party.

Holidays will always present a myriad of temptations and stress. Being prepared for any "surprises" IS the key to your success and this time of year is no different. If you haven't checked in with your 20/20 doctor, dietitian, trainer, or counselor in a while, then consider this your invitation to get re-connected to your team. They are looking forward to hearing from you soon.

Written By: Brandi Olden RD, CD

Are you prepared? Prepared to be stuck in traffic through your afternoon snack time? Prepared to be sitting in your child’s orthodontist appointment when the doctor is running one hour behind schedule and lunch time passed one hour ago? Prepared to rush off to a last minute meeting right at your afternoon snack time?

If you are, then you probably have an emergency meal stashed away for these special occasions when life gets in the way. Good for you. You can stop reading now! But if you are reading this and thinking, “What’s an emergency meal?” then please read on!

An emergency meal is a non-perishable snack that is stowed away in your gym bag, at work, in the car, in your purse, or any other place that will be close by should life happen and you risk going longer than 4 hours without eating a meal or snack. As with all snacks it is important to have the appropriate pairing of carbohydrate and protein to maintain stable blood sugar levels and stave off hunger. If a good source of protein isn’t available you can substitute a fat serving in its place. Read below for some ideas.

Some snacks do not need to be paired because they have all the nutritional components needed to qualify as a balanced snack. PLEASE NOTE, the snacks listed below do not replace real food and should be utilized only in emergency situations or when traveling.

• 20/20 Lifestyle’s Chocolate Peanut Butter Bar
• Pure Fit Bar (Chocolate Brownie, Almond Crunch, or Peanut Butter)
• Odwalla Bar (Super Protein)
• Think Thin Bar (Brownie Crunch, Chocolate Fudge, Chocolate Mudslide, Chunky Peanut Butter, Creamy Peanut Butter, Peanut Butter Caramel)

Brandi Olden, R.D, C.D

Nutritional research studies are published everyday, and the PRO Sports Club medical team has been taking notes. As a result, we've completely updated the 20/20 Lifestyles supplements to reflect the latest scientific evidence on what's best for your health. Here's a summary on what's new:

20/20 Multivitamin & Mineral Formula

Now Available With and Without Iron: Iron is one of the most common mineral deficiencies in the U.S. Pre-menopausal women often have marginal iron deficiency, which results in fatigue. At the same time, excessive iron is harmful, and some studies suggest its damaging effects on cells can exacerbate diabetes and heart disease. Iron-free multivitamins are generally indicated for men and post-menopausal women.

Improved Nutrient Potencies: We've increased the doses of some key nutrients to better protect your health. The new formula contains twice the amount of vitamin D, currently the "hottest" vitamin in literature. Vitamin D supports the immune system and, like calcium, is essential in maintaining bone health. While the body can actually produce vitamin D after skin exposure to UV rays, cloud cover in northern latitudes inhibits this process. Therefore, supplementing with vitamin D is especially important for Seattleites. We have also doubled the dose of magnesium in the improved 20/20 multiple. Magnesium is a mineral involved in over 300 chemical reactions in the body, including energy production. Another nutrient that has been significantly ramped up is vitamin B-12. The new formulation reflects the higher levels of B-12 shown to support heart and brain health. On a different note, it's possible to get too much of a good thing. Although slightly controversial, the latest research links high supplemental levels of vitamin E (over 400 IU) with increased mortality risk. Our new formulation provides 200 IU of vitamin E daily, a dose that's well supported by literature.

The Ultimate Antioxidant Boost: We're excited to introduce a new ingredient in our multiple: alpha-lipoic acid. Alpha-lipoic acid (ALA) is a vitamin-like compound that is produced in small amounts in the body. As a powerful antioxidant, it helps safeguard cells from everyday stresses (free radicals). Often referred to as the "ultimate antioxidant", its unique ability to be soluble in both fat and water enables it to protect more cells in the body, including the brain. ALA is several times more powerful than standard antioxidants, such as vitamins C and E. In addition, it even recycles the body's use of C, E, and coenzyme Q10. Another perk: alpha-lipoic acid helps support healthy blood sugar metabolism.

20/20 Fish Oil

More Concentrated, Less Pills: Our new fish oil supplements contain nearly twice the amount of omega-3 fatty acids (EPA and DHA). Just two fish oil pills a day provides the same health benefits as four pills of our previous omega-3 supplement. As a side note, 20/20 fish oil supplements are molecularly distilled for purity and contain no detectable levels of heavy metals or other toxins often found in seafood.

20/20 Calcium

Now Available in a Chewable Tablet: Tired of swallowing pills? Try our new chewable calcium tablet. They're all-natural and available in a delicious orange-vanilla flavor. There's only two calories per chew. Both the calcium pill and chewable tablet contain vitamin D, which is necessary for calcium absorption.

Our supplements are formulated to promote optimal health for all adults, not just those who are participating in 20/20 Lifestyles. And remember: supplements are designed to help supplement a healthy diet – not replace one.

Fall is here - which for many of us means getting back to a regular routine at work and at home. While often comforting, such routines brings projects, meetings, conferences and business travel. Sporting practices and games, school activities, and after school projects have already quickly developed with the kids. Before we know it our schedules are full and our time is spread thin.

For many of us, exercise and eating healthy are the first things we let fall off our schedule. Don’t let crazy schedules be the reason for a diet downfall this fall. Now that you've unpacked from vacation and are in the middle of this seasons' events, take some time to plan ahead to allow for a healthy fall and winter.

Planning Ahead Tip #1: Cook Once, Eat Twice

Make double portions for Monday and eat the rest on Wednesday. Make double portions on Tuesday and eat the rest on Thursday. This allows you to only have to cook twice during the week and you will have healthy meals the majority of the week.

Planning Ahead Tip #2: Have a grocery day

Pick and stick to a day of the week in which you consider your grocery shopping day. Keep a running grocery list throughout the week which other members of the household can add to when needed.

Planning Ahead Tip #3: Batch cook and measure once

On Sunday, spend one hour and make 4-5 lunches and snacks for the entire week:

• 4 salads with roasted chicken or chicken sausage

• Whole wheat wraps with turkey and low fat cheese

• Sandwiches on light bread

• Soups that are supplemented with lots of raw veggies (spinach, broccoli…)

• Portion out cottage cheese into ½ cup containers and light canned fruit into other ½ cup containers for snacks

Planning Ahead Tip #4: Have snacks with you

Always keep portable snacks with you in the car, work, purse, gym bag, etc. The 2 hour trip away from home can easily turn into 4 hours.

Planning Ahead Tip #5: Stock your office

Purchase a mini-fridge for your office or work space. This will allow you to keep low fat cheese, fruit, yogurt, peanut butter and meats at work with out spoilage. This also prevents others from “accidentally” taking your lunch when kept in the community refrigerator.

Planning Ahead Tip #6: Designate work out days

Develop a work out schedule and inform friends, family and co-workers of this schedule.

It’s not that they’re born magically thinner or with higher metabolic rates. And believe it or not, it’s not because they love lettuce more than cake. The reason why dietitians are fit is because they have learned throughout the years how to maintain their weight for life. Schooling helps for sure. There, they learn the tools of the trade that they can then put to use. But more than anything, it’s their behavior. A dietitian’s goal is to walk the walk.

• She packs her lunches daily
• She exercises 4 or more times a week
• She dines out less than 3 times a week

But does she ever have cravings like “normal people,” you may ask? Absolutely! Although they seem like an alien species at times, dietitians are in the business of food because they truly love food — all types of food! And believe it or not, they even have cravings! But alas, like all of us, they realize that giving into them too often is not a healthy habit.

Use these helpful hints from 20/20 Lifestyle dietitians to help keep on track while traveling or on vacation.

• Buy bottled water in the airport before you get on the plane.
• Tuck healthy snacks into your purse/bag for emergency options (i.e., turkey jerky, nuts, whole wheat peanut butter pretzels, and 20/20 protein bars).
• Focus on fruits & vegetables on your trip – people tend to eat less of these while on vacation!
• Have a plan for how to handle the bread at the table, the free flowing alcohol and the calorie-rich desserts.
• If eating regular dressing on your salad, use the fork trick. Lightly dip the fork in the dressing and poke the salad.
• Start with hot tea or a broth-based soup to help slow your eating pace. Good soup choices are minestrone, black bean, chicken vegetable, or miso.
• If you must have dessert, see if anyone will share it with you.