This is a true story. A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results, if she wasn’t careful.When the waiter comes, she is still deep in thought over what to order. ìWhat can I get for you?î he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim, she blurts out, ìIím trying to eat healthy, but I have no idea what to order. What do you think I should eat?îThe young waiter looks startled but quickly rattles off his idea of a healthy meal. ìThe eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.îThe woman smiles. Yes, vegetables do sound healthy. She orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.Not surprisingly, this woman was unable to lose weight, even though she was exercising regularly.It is said that 80 percent of weight loss results are derived from diet, and the remaining 20 percent from exercise, so it is important to stick with a healthy eating plan.Use the following tips as your guide to dining out:AppetizersAppetizers are a great way to start out a leisurely meal, but can also derail your good intentions.Donít order
- Anything fried: Fried foods will do damage that even the most intense workout wonít undo.
- Creamy dips: These are filled with fat and usually come with something fried to dip in it.
- Bread: It comes smothered in cheese or seeped in butter; and, even when itís plain, it fills you up with more carbohydrates than your body needs.
- Green salad: Ask for light dressing and no croutons.
- Antipasto: A plate of thinly sliced meats, olives and cheese will start you off with some protein.
- Lettuce wraps: These are delicious, protein-filled and low in carbs.
- Regular or diet soda: On one hand, youíre drinking corn syrup through a straw on the other; youíre drinking chemicals that cause you to crave sweets. Itís a no-win situation.
- Sweet cocktails: Many restaurants advertise sweet cocktails ó resist the urge. Sugar plus alcohol equals loads of unneeded calories.
- Sweetened tea: You may feel righteous for ordering iced tea; but, if itís sweetened, you may as well be drinking fully loaded soda.
- Water is the best beverage of all.
- Unsweetened iced tea: Donít ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness of the tea.
- Red wine: Stick to one glass, and drink responsibly.
- Pasta: I donít care if it comes with red sauce or white sauce, meat or veggies. If youíre trying to lose weight and maintain a lean body, then never, ever order a plate of pasta.
- Pizza: Another dish that has far more carbohydrates than you need. If youíre craving the pizza toppings, order them to put on a salad.
- Burgers: If you really want a burger, ditch the bun and the fries, and have your patty wrapped in lettuce.
- Lean meat with vegetables: Fish, steak, chicken ó pick one and pair it with green vegetables.
- Salad with protein: Ask for light dressing and have a nice piece of protein on it.
- Soup and salad: Stick with broth-based soups that contain protein, and pass on the breadsticks.
- 4 large eggs
- 3/4 cup egg whites
- 1 (15 oz.) can of pumpkin
- 1 cup almond meal
- 1 teaspoon baking powder
- 1 teaspoon vanilla extract
- Dash of nutmeg
- 1 teaspoon ground cinnamon
- Cooking spray
- In a medium bowl, mix all of the ingredients together.
- Heat pancake griddle to medium heat and coat with cooking spray.
- Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!
