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7 Easy Remedies to Soothe Nighttime Heartburn and Indigestion
Diners have become more
health-conscious the last few years, and now want healthy
choices whether eating at home or at their favorite
restaurants. Luckily, the restaurant industry has been
quick to accommodate the demand, so you'll find you
have many options to "eat healthy" these days.
Whether you're eating at home or dining
out, the same rules for watching your weight apply.
You need to eat more vegetables, fruit and whole grains.
Choose smaller portions of lean meats, fish and poultry.
Eat a variety of foods, and fresh, raw foods are better.
Cut back on salt, sugar, saturated fats and alcohol.
Drink plenty of water, and include exercise every day
as part of your daily lifestyle choice.
So whether you're having lunch with
the gang, or enjoying a romantic dinner for two, you
can enjoy delicious-tasting foods that are low-in calories
and good for you, with just a little forethought and
planning.
Here are some easy tips to remember
when ordering out that will help you to lose weight
even when eating at your favorite restaurants:
1. If you know the menu from the restaurant
you're going to, plan what you're going to have ahead
of time. This will help save you from making a last
minute decision that could result in high-calorie choices.
2. Drink at least one full-glass of
water or iced tea before eating your meal. This helps
your digestive process, and, because you'll feel full
sooner, you will eat less.
3. Don't be afraid to ask for the "senior
citizen" special or kid's-sized portions. Most
restaurants will accommodate you -- and often you'll
pay less as well!
4. Order first. That way you're much
less likely to be influenced by the choices of your
companions.
5. If you're not sure how something
is prepared, don't be afraid to ask. And if the dish
is cooked in oil or butter, you can always ask if they
have a "fat free" option.
6. If everything on the menu is high
in fat or calories, ask if the chef could prepare a
plate of fresh fruit and vegetables. Many restaurants
offer a vegetarian selection, so if you don't see it
on the menu, ask.
7. When ordering meat or fish, ask that
it be grilled or broiled, and prepared without oil or
butter. (When you eat it, use lemon or herbs and spices
to give it flavor rather than heavy sauces).
8. Order an appetizer and a salad as
your meal. Or a soup and salad. For dessert, choose
fresh fruit.
9. When choosing soup, remember that
cream-based soups have many more calories than broth-based
ones.
10. If you're having a full meal, split
the appetizer and desert with your companion.
11. If you decide to order pasta, tomato
sauce has fewer calories than cream-based sauces, just
like soup.
12. Choose breadsticks over bread, or
if you eat bread, don't add butter. Stay away from muffins
and croissants, and choose whole grain over white.
13. Choose steamed vegetables instead
of baked potatoes or other starches. Again, use lemon
and herbs and spices rather than butter to flavor them
with.
14. Whenever possible, eat like the
Europeans do, and have your biggest meal at lunchtime.
Not only will you save money, but you'll cut down on
calories at the same time!
15. Take the time to enjoy your meal.
Savor the flavors and textures of your food, and enjoy
the company you're with. When you eat slowly, you give
your body's internal clock the time it needs to know
when you've had enough. When you're full, stop eating.
Ask your server to remove your plate so you're not tempted
to keep eating while you wait for your companion to
finish.
16. Ask for salsa on your baked potatoes,
rather than sour cream and butter. Not only is salsa
much lower in calories, but it adds a "spicy"
flavor to potatoes.
17. Order salad dressings and sauces
"on the side." This gives you more control
of how much to use. Another tip for salad dressing --
rather than pouring the salad dressing on your salad,
dip your fork into the dressing first, and then into
the salad. You'll get the same amount of flavor, without
all the added calories!
18. Choose brown rice over white rice
(or french fries), whole grain breads and rolls over
white. Not only are they lower in calories, but they
are better for you.
19. Stay away from "all you can
eat" buffets and salad bars. It's too easy to lose
track of the amount of food you're eating, even when
it's salads. If that's your only choice, then stay away
from the pasta, marinated salads, cheeses and fruit
salads with whipped cream. Stick to soups, raw vegetables
and fresh fruits.
20. Have your soup first. It will help
to fill you up, and most soups have fewer calories.
21. If you're craving something sweet,
and don't want fresh fruit, choose sorbet. If you absolutely
HAVE to have the chocolate sauce, use the same trick
as you did with the salad dressing -- dip your fork
into it first, then your dessert.
22. Split your dessert with your companion.
You'll still feel like you got to be indulgent, and
you'll only have to exercise half as long to burn off
the extra calories!
23. When ordering sandwiches, order
them with mustard only, rather than mayonnaise. Not
only does mustard have almost no calories, but you won't
miss the mayo!
24. If the portion you were served is
large, only eat half of it. Take the other half home.
Not only will you get two meals for the price of one,
but you'll cut the calories in half as well!
25. Go for a walk after eating. Stroll
along the beach, walk through a park, visit a zoo. You'll
burn calories and get your exercise at the same time!
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