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Diet Solutions: Dining on the road

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10 Fast, Flavorful Grab 'n Go Breakfasts
by ShaunaS

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   (69 votes)

You may be tempted to skip breakfast, but that’s a shame because of all the wonderful benefits breakfast offers.

And, it couldn’t be easier. I’ll show you how with 10 great grab 'n go breakfasts!

First, examine your breakfast habits:

How many days out of the week do you eat breakfast? Hopefully your answer is everyday! However, if you skip breakfast frequently, try asking yourself why.

Is it because you are not hungry in the morning or you don’t have time? Or, is it because you think breakfast will make you hungry the rest of the day or because you think it will help you lose weight?

No matter what your reason is for skipping breakfast, there is a solution and yes, it is still important to start your day with a nutritious meal.

Breakfast can be quick, satisfying and tasty with a preparation time of 10 minutes or less.

Second, challenge common excuses for skipping breakfast

• You are not hungry – practice makes perfect! The more you eat breakfast, the more your body will crave it. Also, take a look at your portions the night before. Skipping meals can lead to overeating later in the day leaving you less hungry in the morning.

• Breakfast will make me hungry all day – it is good and normal to be hungry at intervals throughout the day! Ideally, you should try to eat every 3-4 hours to keep your engine humming, prevent cravings and mood swings and improve energy levels.

• Skipping breakfast will help me lose weight – wrong! In fact, a common trait among people who successfully lose weight and keep it off is that they start the day with breakfast!

• I don’t have time – breakfast can be as easy as grabbing a few items and heading out the door. Or, you can prepare something up the night before – try the recipe below for a no-fuss breakfast!

Super Fast Grab-n-Go Breakfast Ideas

• Small whole wheat bagel with light cream cheese and banana

• Whole grain toaster waffle with peanut butter, sliced strawberries and all-fruit jam

• Meal replacement bar and fruit

• Hard boiled egg (boil the night before), whole grain toast & grapes

• String cheese, apple and low-fat granola bar

Healthy Breakfast Picks on the Road
• Jamba Juice Yogurt and Fruit Blend – try a protein or fiber boost (220 calories, 0.5g fat)

• Starbucks Orange Mango Smoothie (250 calories, 16 g protein, 5g fiber)

• Starbucks Reduced-Fat Turkey Bacon, Egg and Cheddar Sandwich (350 calories, 11g fat)

• Dunkin' Donuts Smart Menu Egg White Veggie Flatbread Sandwich (290 calories, 9g fat)

• LaBou Creamy Oatmeal Cereal (266-279 calories, 3-8 g fat)

October 15, 2008


5 Big Dining-Out Blunders: Are You Guilty?
by ShaunaS

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   (57 votes)

Dining out can be tricky business – you’ve read up on dining out DOs and DON'Ts, asked for substitutions and scoured through nutrition data and just when you think you’re on top of things, there’s even more diet disasters awaiting you!

Well, be fooled no more – I’ve put together some common diet mistakes with tips on how to avoid them.

1. Sneaky Sauces

Sure you know that alfredo sauce = fat trap, but did you know that butter is often added to sauces that are on the “healthy” list. This includes marinara sauce – yikes! And, low-fat or fat-free sauces are often loaded with sugar making them high calorie. Ask the waitperson how the sauce is made and take it from there.

2. Bad Buns
Chances are if it’s on the grill, it’s been slathered with grease. That once poor innocent hamburger bun has a good coat of butter or oil on it now. Ask for your buns “dry” or sans butter or oil. Most anything on the grill comes with oil or butter.

3. Vindictive Veggies
Steamed veggies by nature are low-cal, but most restaurants still douse them in butter. Be sure to ask how they’re dressed after being steamed and stick with the true definition of steamed. And, same goes with grilled. They’re probably marinated in an oil-based marinade.

4. Lean Meat
Feeling good about choosing filet mignon over prime rib? While it’s certainly a healthier choice, it could still come with hundreds of extra calories. Watch a cooking show or two and you’ll learn that meat is usually tossed in melted butter or oil first. Yikes... as if the meat didn’t have enough fat to begin with! Even veggie burgers share the same grill with hamburgers, meaning burger grease has attacked your veggie burger.

5. Tipping Back Cocktails
Besides adding extra calories, alcohol also clouds your judgment and may ruin your best intentions of eating healthy. Hit up any happy hour and you’ll see – suddenly those buffalo wings don’t look so unhealthy! Stick with one lower calorie drink such as a nice glass of wine or light beer and stay on track. Your wallet and diet will thank you!

Click here for more great dining-out options and solutions!

Shauna Schultz, RD, has the nutrition solutions for all your weight loss questions.

October 2, 2008


Eating Healthy On The Go: Top 10 Tactics
by ShaunaS

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   (57 votes)

You’re a busy, active person on the go and that probably means a packed schedule, rushing around and juggling your many responsibilities. Often this results in skipping meals or grabbing whatever is convenient.

While reality is that we may need to eat on the go, it is possible to keep it healthy.

The following tips will help keep you energized and fueled when life gets busy.

1. Don’t skip meals.
Skipping meals only leads to increased hunger and possibly poor food choices later on. Try to eat at least every 4 hours to keep hunger in check and blood sugar stable.

2. Stash healthy snacks.
Stash healthy snacks in your purse, backpack or car for when hunger strikes. Planning snacks into your day can help you keep energy levels up and stay satisfied in between meals. Try keeping low-fat granola bars, small baggies of trail mix and fruit handy.

3. Carry a water bottle.
Thirst is often mistaken for hunger and being dehydrated can lead to fatigue resulting in a high sugar pick-me-up. Stay hydrated by carrying a water bottle with you during the day.

4. Plan, plan, plan!
Is skipping meals part of your daily routine? Plan it out ahead of time, even it that means writing in your planner. Start by planning a little extra time in the morning so you can eat before you leave the house.

5. Choose healthy fast foods.
Believe it or not, there are healthy items to choose on-the-go, even fast food! Try a grilled chicken sandwich, veggie burger, yogurt and fruit, a small turkey sandwich on whole wheat or a bean burrito.

6. Balance your meals and snacks.
Carb heavy foods are easy to grab, but they can leave you hungry in an hour. Try adding a dose of protein to help keep you satisfied for longer. Try cottage cheese with a granola bar, string cheese with fruit, peanut butter and jelly on whole wheat or turkey slices with crackers and carrots.

7. Convenience can be great!
If pre-portioned foods keep you eating healthy, go for it! Single packaged foods such as whole grain cereal or oatmeal, string cheese or low-fat cheddar sticks (Trader Joe’s), veggie burgers, baby carrots, Kashi granola bars and 100 calorie packs are great on-the-go choices that keep portions in check. And, don’t forget about fruit – it is naturally convenient!

8. Utilize leftovers.

When you do cook, make extra and freeze them in individual containers. Now, you have your own convenience food that can be packed in an insulated lunch box or pulled out when you come home from a long day.

9. De-stress.
Being busy can build stress and stress can lead to anxious eating. Ask yourself if you are really hungry. If you are reaching for food because you’re stressed, try deep breathing or a brisk walk.

10. Enjoy the eating experience.
Take a moment to sit down and eat, even if that means pulling over in the car. Multi-tasking while eating turns off your intuitive eating, meaning you may eat too quickly and overeat or feel unsatisfied.

5 Healthy Fast Food Choices

1. Subway sandwich from the Fresh Fit Menu. Add a side of apple slices or baked chips and call it a meal!

2. Keep smoothies healthy and try a Jamba Juice Jamba Light or Yogurt and Fruit Blend.

3. Burger King BK Veggie, minus the mayo and a side salad with low-fat dressing.

4. Any item from the Taco Bell Fresco menu. Pack fresh cut-up veggies to enjoy with your meal and add filling fiber.

5. Tender Grill Chicken Sandwich or Salad (ask for low-fat dressing) from Burger King.

Shauna Schultz, RD, has the nutrition solutions for all your weight loss questions.

September 25, 2008


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