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Tips to Stay on Track This Weekend
If you're still anxious about eating in restaurants while you're on The New Sonoma Diet, here are a few more pointers to get you started. Remember, with a little bit of willpower, you can have all the health and flavor of The Sonoma Diet even when the food comes from someone else's kitchen:
- Research appropriate restaurantsonline at Healthy Dining Finder (http://healthydiningfinder.com). This dietician-approved site can locate healthy dining choices across the country and in any price range.
- Check out the menu online. Many restaurants have a website that lists the menu. If you can get an advance look at the menu, you can avoid any confusion or discomfort that might come from making a last-minute decision about what to request.
- Phone ahead. The surest way to know ahead of time if a restaurant will work with your food preferences is to ask. Call during nonpeak hours, explain very briefly what your general needs are, and see what response you get.
- Engage the waiter. Ask questions about how a dish is prepared if the menu is not clear. For example, is it cooked with animal fat or vegetable oil? How big is the portion? Any minimally competent server will be glad to answer or find out if he or she doesn't know.
- Seize control of your salad dressing.Ask for extra-virgin olive oil and vinegar or reduced-fat or fat-free dressing. And order the salad dressing on the side so you can control how much you eat.
- Have plenty of water. Drink a glass before, during, and after your meal.
- Watch your portion sizes. Visualize the 2-cup bowl and the 7- or 9-inch plate as you're served. Arrange the food on the plate as you would at home to follow the prescribed proportions for the wave you're on. If decorum prevents you from doing this physically, do it in your mind. This gives you an idea of how much to eat.
- Eat only The Sonoma Diet portion. If you're served more than that, put the excess in a to-go box before you start eating. Or share with your dining partner.
- Order for two. If you know in advance that the portions will be too large, consider splitting a meal with your dining partner.
- Order what you want. Don't be a slave to the menu. If it indicates that white rice comes with salmon, ask for brown or wild rice instead. If that can't be done, ask the waiter to substitute vegetables for the rice. Manipulate your order to approximate the grains/protein/vegetable/fruit proportions appropriate for The Sonoma Diet wave you're on. Focus on choosing nutrient-rich foods.
- Eat slowly and mindfully. Slow, pleasure-oriented dining is always a must on The Sonoma Diet. Taste and savor your meal and enjoy the conversation that goes with it.
- Watch the 3 Bs. Butter, refined-wheat bread, and high-calorie beverages are an easy temptation at a restaurant. Try to avoid them. If you do have bread, ask for whole-wheat and some olive oil for dipping.
- Pass on the salt shaker. Look for other ways to flavor your food, such as herbs or a squeeze of fresh lemon.
Monday: Mediterranean Tuna and Caper Salad
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Connie's Tip of the Day
You Make the Call
Not sure whether a restaurant offers healthy meal choices? Give them a call. Try during nonpeak hours and ask to speak with someone who's familiar with the menu. Explain your dietary needs and determine what works with your meal plan.
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