Do you wish you had high self-confidence? Some of us go through our life fighting against that feeling that we are just ‘not good enough’. We convince ourselves that we don’t matter and that we don’t deserve to amount to anything…..but what price do we pay? The fact is that many people are lacking is self-esteem, yet feel powerless to do anything about it. Poor self esteem needs to be addressed with a vengeance; it affects your emotional and physical wellbeing and really reduces the quality of your life. So it’s time to take action and raise the bar right now.
Here are some tips to help you get started:
ONE: 'Not Good Enough’ compared To Whom?
Fair question? Alright then…I have a challenge for you: The next time you start to berate yourself for ‘not being good enough’, I want you to ask yourself: ‘what exactly is my benchmark’? Be specific; to what or whom, have you compared yourself to reach the conclusion that you are not good enough? If you can learn nothing else from reading this article, then know this; constantly comparing yourself with other people is a no-win exercise! So the next time you fall into this futile habit, take a breath and say to yourself:
"I like and respect myself exactly as I am"
TWO: Everybody Hates Me
‘Everybody hates me, nobody likes me, I’m going out the back to eat worms...’ Do you remember that song? As children, we used to sing this over and over, and then fall to the ground laughing hysterically...but the sad truth is that feeling as though the world is against you is no laughing matter. So how do you get around that feeling? Well, one way is to cultivate the habit of assumption. Here’s how it works;
I meet lots of new people every week in my line of work. Now, I could get myself into a fluster worrying about whether or not they will like me and whether or not they will respect my opinion….but I know from experience, that this is futile. So to make my life easier, I make a conscious effort to assume then every person I meet will like me...and that I will like them.
This technique works because what you give out comes back to you; communication is 55% body language, and people pick up on your internal signals. Think how much easier it is going to be to always meet people who like you! It certainly beats being in a constant state of panic.
THREE: What if what if what if
Are you a ‘what-if-maniac’? Do you imagine the worst possible scenario for every situation you encounter? If so, you could be worrying yourself into an early grave. Next time you get an attack of the ‘what-ifs’, I would like you to create in your mind’s eye, a ‘What-if-box’. This box has a one way opening, and each time you have a negative thought or emotion of the catastrophizing kind, send it straight through that one-way opening of your what-if-box. The worrying thoughts will still be there if you need to go back and re-visit them, so just let them stay in the box; and while they are in there, you will be free to get on with the important things in your life!
FOUR: Know Thy Self
What does self-esteem mean for you? What do you need to do, say or be to gain greater confidence and self-reliance? More importantly, how can you improve if you don’t know this? You need to get clear about what you want and only then can you begin to make plans to get it. Write it down and while you are doing this, remember to write down what you want, not what you don’t want. This is the language your subconscious mind understands.When you concentrate on self-development and make plans, you gain a sense of control over your destiny, and it helps you to feel better about yourself. So start writing today!
FIVE: Stand Tall
Do you stand with your back straight and your shoulders square? Or do you look at the ground when you walk and hunch over? If you want to be confident, then start with your body language. Send the message to your subconscious mind that you matter; watch your physical posture – straighten up, walk tall and look other people straight in the eye when you talk to them. You’ll be amazed at how this small thing can make all the difference; and furthermore, other people will sense your charisma-oozing body language and begin to treat you differently. Try this today; it works!
Sonia Devine is a qualified professional hypnotherapist and success coach with a caring and committed approach to healing, who lives in Melbourne, Australia. You can find more of her information on confidence, self image, love, relationships, hypnosis and much more on her website http://www.manifest-your-success.com
Wednesday, September 5, 2007
10 Do’s Of Great Hair Care
1. Use the right hair care products for your specific hair type. If your hair is damaged, dry or color treated, use hair care products formulated to repair this damage and add much-needed shine and resiliency. On the other hand, if your hair is oily, use a deep-cleansing shampoo and light conditioner to keep your hair looking its best. The right products should be at the base of your hair care routine.
2. Get a trim every 6 to 8 weeks as part of your regular hair care routine. Even if you are growing your hair longer, it is still vital to make a routine trim a major part of your hair care routine. Snipping ends before they split will keep your hair looking healthy and save you hair care headaches in the end.
3. Protect your hair with hair care products that contain sunscreen.
4. Shampoo your hair only when it is dirty. Contrary to popular belief, you do not need to shampoo your hair daily. Doing so can make your hair dry and hard to work with.
5. Turn to a professional for all of your hair care needs. Yes, kitchen beauticians and friends do not cost as much as putting your hair care needs in the hands of a qualified professional, but they often result in blunders that end up costing you more money than if you went to the salon in the first place.
6. Use professional conditioning hair coloring systems. There are many hair coloring systems on the market, and the ones you choose can have a great impact on your hair care costs. Simply put: choose a system that causes minimal damage and conditions hair as it colors. This will save you money when it comes to conditioning hair care products.
7. Stick with one chemical service. In order to keep your hair as healthy as it can be, ask your hair care professional to recommend only one chemical service: color or perm. By only using the service that is perfect for your particular style and needs, you will ensure that your hair stays healthier.
8. Add Texture. By adding texture to your style, through perm or cut, you can greatly reduce the time it takes to style and perform your daily hair care routine. And you will look sensational.
9. Choose hair color that compliments your style. With all of the professional coloring techniques available, this part of your hair care regimen has never been easier. From chunky highlights to soft color, you can greatly enhance your style with the right technique.
10. Comb your hair with a wide-toothed come when it is wet to prevent breakage. The only time you should use a brush during your hair care routine is when your hair is barely damp or dry.
In the end, hair care is a very individualized and personal thing. Feel free to add your own flair and style to your hair care routine, but remember to include hair care principles that will benefit your hair and avoid those that damage it.
2. Get a trim every 6 to 8 weeks as part of your regular hair care routine. Even if you are growing your hair longer, it is still vital to make a routine trim a major part of your hair care routine. Snipping ends before they split will keep your hair looking healthy and save you hair care headaches in the end.
3. Protect your hair with hair care products that contain sunscreen.
4. Shampoo your hair only when it is dirty. Contrary to popular belief, you do not need to shampoo your hair daily. Doing so can make your hair dry and hard to work with.
5. Turn to a professional for all of your hair care needs. Yes, kitchen beauticians and friends do not cost as much as putting your hair care needs in the hands of a qualified professional, but they often result in blunders that end up costing you more money than if you went to the salon in the first place.
6. Use professional conditioning hair coloring systems. There are many hair coloring systems on the market, and the ones you choose can have a great impact on your hair care costs. Simply put: choose a system that causes minimal damage and conditions hair as it colors. This will save you money when it comes to conditioning hair care products.
7. Stick with one chemical service. In order to keep your hair as healthy as it can be, ask your hair care professional to recommend only one chemical service: color or perm. By only using the service that is perfect for your particular style and needs, you will ensure that your hair stays healthier.
8. Add Texture. By adding texture to your style, through perm or cut, you can greatly reduce the time it takes to style and perform your daily hair care routine. And you will look sensational.
9. Choose hair color that compliments your style. With all of the professional coloring techniques available, this part of your hair care regimen has never been easier. From chunky highlights to soft color, you can greatly enhance your style with the right technique.
10. Comb your hair with a wide-toothed come when it is wet to prevent breakage. The only time you should use a brush during your hair care routine is when your hair is barely damp or dry.
In the end, hair care is a very individualized and personal thing. Feel free to add your own flair and style to your hair care routine, but remember to include hair care principles that will benefit your hair and avoid those that damage it.
10 Definite Don’ts Of Great Hair Care
If the amount of money consumers spend on hair care products annually is any indication, most people are concerned about the appearance of their hair and strive to attain beautiful, healthy and stylish locks. In fact, most will go to any lengths to achieve their desired look. From professional salon treatments to over-the-counter serums, hair care is a big business.
The only problem is that while many people are buying the right hair care products for their hair, they forget to follow basic hair care regimens that will guarantee the health and beauty of their tresses. Additionally, many are also causing needless damage to their hair by participating in unhealthy hair care behavior.
So, what should you do to make sure that your hair stays healthy, shiny and strong? To avoid all hair care disasters, follow these 10 absolute don'ts of great hair care.
Hair care don'ts:
1. Avoid unprofessional and over-the-counter hair care products whenever you can. Many of these only offer false hopes and promises.
2. Do not cut your own bangs. Leave all of your cutting needs, even bangs, to your hair care professional.
3. Avoid excessive sun, chlorine and salt water during the summer months. Excessive exposure can cause severe damage that is irreversible even if you use the best hair care products.
4. Do not use clarifying hair care products on your tresses more than one time per week. They can strip hair of moisture and essential oils.
5. Do not visit a hair care salon without first getting a referral from someone you can trust. Choosing a salon based on an advertisement or sale alone is very risky.
6. Do not purchase hair color that comes in a box.
7. Never stick with an outdated look because you are afraid of looking different. Styles change for a reason. Ask your hair care professional to bring you into this decade with a new style.
8. Do not straighten your hair with a clothes iron. C'mon, this was so over in the 70s. We have straightening irons that won't damage your hair for this now. Look in the hair care isle.
9. Don't brush your hair or put too much tension on it while it is still wet. This will cause breakage. Also, do not wear tight styles such as corn rows for extended periods of time unless you have ethnic hair.
10. Never use sun-lightening products such as lemon juice or over-the-counter hair care products designed to lighten hair with the sun unless you want a very short hair cut in the future.
In the end, hair care is a very individualized and personal thing. Feel free to add your own flair and style to your hair care routine, but remember to include hair care principles that will benefit your hair and avoid those that damage it.
Michael Barrows' website gives great advice for good hair. Get your free ebook packed with hair style and hair care tips and advice, visit http://www.great-hairstyles.com
The only problem is that while many people are buying the right hair care products for their hair, they forget to follow basic hair care regimens that will guarantee the health and beauty of their tresses. Additionally, many are also causing needless damage to their hair by participating in unhealthy hair care behavior.
So, what should you do to make sure that your hair stays healthy, shiny and strong? To avoid all hair care disasters, follow these 10 absolute don'ts of great hair care.
Hair care don'ts:
1. Avoid unprofessional and over-the-counter hair care products whenever you can. Many of these only offer false hopes and promises.
2. Do not cut your own bangs. Leave all of your cutting needs, even bangs, to your hair care professional.
3. Avoid excessive sun, chlorine and salt water during the summer months. Excessive exposure can cause severe damage that is irreversible even if you use the best hair care products.
4. Do not use clarifying hair care products on your tresses more than one time per week. They can strip hair of moisture and essential oils.
5. Do not visit a hair care salon without first getting a referral from someone you can trust. Choosing a salon based on an advertisement or sale alone is very risky.
6. Do not purchase hair color that comes in a box.
7. Never stick with an outdated look because you are afraid of looking different. Styles change for a reason. Ask your hair care professional to bring you into this decade with a new style.
8. Do not straighten your hair with a clothes iron. C'mon, this was so over in the 70s. We have straightening irons that won't damage your hair for this now. Look in the hair care isle.
9. Don't brush your hair or put too much tension on it while it is still wet. This will cause breakage. Also, do not wear tight styles such as corn rows for extended periods of time unless you have ethnic hair.
10. Never use sun-lightening products such as lemon juice or over-the-counter hair care products designed to lighten hair with the sun unless you want a very short hair cut in the future.
In the end, hair care is a very individualized and personal thing. Feel free to add your own flair and style to your hair care routine, but remember to include hair care principles that will benefit your hair and avoid those that damage it.
Michael Barrows' website gives great advice for good hair. Get your free ebook packed with hair style and hair care tips and advice, visit http://www.great-hairstyles.com
Calories, weight & physical activity
The Dietary Guidelines offers nine key recommendations for the general population. The first three deal with calorie needs, weight management and the role of physical activity. A brief overview of these guidelines is as follows:
Adequate Nutrients Within Calorie Needs
- Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
- Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the U.S. Department of Agriculture (USDA) Food Guide or the Dietary Approach to Stop Hypertension (DASH) Eating Plan.
Almost two-thirds of Americans are overweight or obese. Many Americans consume high calories, too much saturated fat, trans fat, cholesterol, added sugars and salt. In addition, they are not meeting recommended intake of the nutrients necessary for good health. According to the latest research, intake levels for calcium, potassium, fiber, magnesium, and vitamin E may be a concern for children and adolescents. For adults, intake levels of the same nutrients and vitamins A and C are of concern. To learn more about recommended intakes of nutrients, see Dietary Reference Intakes.
To meet nutrient needs without excess calorie intake, the Dietary Guidelines recommend adopting a balanced eating pattern, such as the Food Guide MyPyramid or the DASH eating plan. In general, both meal patterns encourage consuming vegetables, fruits, legumes, whole grains and low-fat or fat-free milk products, while avoiding refined grains, saturated and trans fats, added sugars and salt.
Weight Management
- To maintain body weight in a healthy range and balance calories from foods and beverages with calories expended.
- To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.
The incidence of obesity in the United States has doubled in the past two decades. Achieving and maintaining a healthy weight can help to decrease the risk for high blood pressure, high blood cholesterol, heart disease, stroke and type 2 diabetes. It has also been associated with respiratory problems, osteoarthritis and certain types of cancer. There are different methods to determine healthy weight for children and adults. One useful tool is the body mass index.
Balancing calorie intake and calories expended in activities can help in achieving and maintaining a healthy body weight. This may be accomplished by choosing sensible foods and controlling portion sizes. Since most adults gain weight slowly overtime, a reduction of 50 to 100 calories per day may prevent this gradual weight gain. For weight loss, a reduction of 500 calories a day, while consuming a nutritionally adequate diet is a common goal. Also, if an individual is sedentary, increasing the activity level is recommended to maintain or lose weight.
Physical Activity
- Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
- Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.
For healthy American adults that want to improve their fitness level and reduce the risk of chronic disease, experts suggest participating in 30 minutes or more of moderate to intense activity on a daily basis. However, for some individuals, this may not be adequate to maintain or lose weight.. Up to 60 minutes of moderate- to vigorous-intensity physical activity per day may be needed to prevent gradual, unhealthy weight gain in adulthood.
To sustain weight loss for previously overweight people, 60 to 90 minutes of moderate-intensity physical activity per day is recommended. Older adults and those with medical conditions should consult with their physician before beginnin any exercise program.
A balanced diet and regular physical activities can help to achieve or maintain a healthy weight and can contribute to improving one's overall health. Exercise is not only an excellent tool in the prevention of heart disease, but it also offers dramatic benefits for heart patients. Physically, it can slow or even reverse the process of atherosclerosis, as well as lower blood pressure and reduce cholesterol levels. Emotionally, it can reduce levels of stress and depression.
Adequate Nutrients Within Calorie Needs
- Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
- Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the U.S. Department of Agriculture (USDA) Food Guide or the Dietary Approach to Stop Hypertension (DASH) Eating Plan.
Almost two-thirds of Americans are overweight or obese. Many Americans consume high calories, too much saturated fat, trans fat, cholesterol, added sugars and salt. In addition, they are not meeting recommended intake of the nutrients necessary for good health. According to the latest research, intake levels for calcium, potassium, fiber, magnesium, and vitamin E may be a concern for children and adolescents. For adults, intake levels of the same nutrients and vitamins A and C are of concern. To learn more about recommended intakes of nutrients, see Dietary Reference Intakes.
To meet nutrient needs without excess calorie intake, the Dietary Guidelines recommend adopting a balanced eating pattern, such as the Food Guide MyPyramid or the DASH eating plan. In general, both meal patterns encourage consuming vegetables, fruits, legumes, whole grains and low-fat or fat-free milk products, while avoiding refined grains, saturated and trans fats, added sugars and salt.
Weight Management
- To maintain body weight in a healthy range and balance calories from foods and beverages with calories expended.
- To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.
The incidence of obesity in the United States has doubled in the past two decades. Achieving and maintaining a healthy weight can help to decrease the risk for high blood pressure, high blood cholesterol, heart disease, stroke and type 2 diabetes. It has also been associated with respiratory problems, osteoarthritis and certain types of cancer. There are different methods to determine healthy weight for children and adults. One useful tool is the body mass index.
Balancing calorie intake and calories expended in activities can help in achieving and maintaining a healthy body weight. This may be accomplished by choosing sensible foods and controlling portion sizes. Since most adults gain weight slowly overtime, a reduction of 50 to 100 calories per day may prevent this gradual weight gain. For weight loss, a reduction of 500 calories a day, while consuming a nutritionally adequate diet is a common goal. Also, if an individual is sedentary, increasing the activity level is recommended to maintain or lose weight.
Physical Activity
- Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
- Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.
For healthy American adults that want to improve their fitness level and reduce the risk of chronic disease, experts suggest participating in 30 minutes or more of moderate to intense activity on a daily basis. However, for some individuals, this may not be adequate to maintain or lose weight.. Up to 60 minutes of moderate- to vigorous-intensity physical activity per day may be needed to prevent gradual, unhealthy weight gain in adulthood.
To sustain weight loss for previously overweight people, 60 to 90 minutes of moderate-intensity physical activity per day is recommended. Older adults and those with medical conditions should consult with their physician before beginnin any exercise program.
A balanced diet and regular physical activities can help to achieve or maintain a healthy weight and can contribute to improving one's overall health. Exercise is not only an excellent tool in the prevention of heart disease, but it also offers dramatic benefits for heart patients. Physically, it can slow or even reverse the process of atherosclerosis, as well as lower blood pressure and reduce cholesterol levels. Emotionally, it can reduce levels of stress and depression.
Menu choice tips for healthy dining
After a long wait to be seated, you may be feeling exceptionally hungry as you are presented with the menu. This is the best time to ask for a tall glass of ice water with a lemon slice. Otherwise, restaurants will take this opportunity to satisfy your senses (and curb your hunger) by bringing those beautiful, warm, buttered rolls. Then, the first question asked may be, “would you like a drink, sir/madam?” Looking through the menu, those hot rolls not only smell great but also, along with a nice drink, can ease almost any diner into a good mood. Unfortunately, before the waiter returns to take your order, you may have consumed hundreds of calories with little nutritional value. Value? Before one can have a heart-healthy dining experience one should also define what gives food their value. Taste, smell, nutritional content and cost are just a few aspects of food that diners must take into account before making their selection.
The trick to a heart-healthy dining experience – whether eaten at home or out – is to keep your nutritional goals in mind. To that end, a heart-healthy meal should be not only satisfying to your senses or to your wallet but also to your heart. This means avoiding excess calories, fat, saturated fat, trans fat, cholesterol and salt without compromising taste or budget. The fat content of the meal can be controlled by keeping in mind the types of foods that are particularly high in fat. For example, high-fat meat choices include marbled steaks; fatty cuts of pork or beef; buffalo chicken wings; bacon, sausage or kielbasa; and pepperoni and high-fat deli meats such as salami or corned beef. Instead, look for leaner cuts such as sirloin steak, London broil or filet mignon. Other items on the menu that are high in fat to avoid are cream based soups, fried foods and high-fat desserts.
Next, find out how the food is prepared. In general, choose foods that are steamed, poached, baked, grilled, roasted or broiled. Menu items described as fried, crispy, creamy, au gratin, battered or breaded are likely to contain added fat and typically are higher in calories and saturated or trans fats. Examples include the following:
- Fried chicken/fish/burgers/rice
- Chicken fried steak
- French fries
- Onion rings
- Doughnuts
- Refried beans
Once you have determined how your food will be cooked, check to see if it will be served with one of the following high-fat or high-salt sauces or dressings:
- Alfredo sauce
- Béarnaise sauce
- Hollandaise sauce
- Lobster sauce
- Soy sauce
- Cheese sauce, melted cheese or shredded cheese
- High-fat sour cream
- Gravy
- High fat salad dressings
- Melted butter
If you choose to have a sauce, keep it on the side so you can control how much is used. Remember that it is in the restaurant’s best interest to lather food in tasty (and often unhealthy) sauces. An entrée is often served with one or more side dishes. Consider brown rice and steamed vegetables as healthy alternatives to sides such as:
- French fries
- Home fries
- Fried rice
- Deep-fried mushrooms, okra or other vegetables
- Deep-fried egg rolls/spring rolls
- A baked potato swimming in butter or high-fat sour cream (a plain baked potato is fine)
Finally, choose water instead of caffeine beverages. If you want to drink wine, drink no more than a glass or two. The average bottle will serve about four wine glasses. If you cannot find any heart-healthy choices on the menu, then perhaps it would be wise to consider avoiding that restaurant in the future or, at least, not going there frequently.
The trick to a heart-healthy dining experience – whether eaten at home or out – is to keep your nutritional goals in mind. To that end, a heart-healthy meal should be not only satisfying to your senses or to your wallet but also to your heart. This means avoiding excess calories, fat, saturated fat, trans fat, cholesterol and salt without compromising taste or budget. The fat content of the meal can be controlled by keeping in mind the types of foods that are particularly high in fat. For example, high-fat meat choices include marbled steaks; fatty cuts of pork or beef; buffalo chicken wings; bacon, sausage or kielbasa; and pepperoni and high-fat deli meats such as salami or corned beef. Instead, look for leaner cuts such as sirloin steak, London broil or filet mignon. Other items on the menu that are high in fat to avoid are cream based soups, fried foods and high-fat desserts.
Next, find out how the food is prepared. In general, choose foods that are steamed, poached, baked, grilled, roasted or broiled. Menu items described as fried, crispy, creamy, au gratin, battered or breaded are likely to contain added fat and typically are higher in calories and saturated or trans fats. Examples include the following:
- Fried chicken/fish/burgers/rice
- Chicken fried steak
- French fries
- Onion rings
- Doughnuts
- Refried beans
Once you have determined how your food will be cooked, check to see if it will be served with one of the following high-fat or high-salt sauces or dressings:
- Alfredo sauce
- Béarnaise sauce
- Hollandaise sauce
- Lobster sauce
- Soy sauce
- Cheese sauce, melted cheese or shredded cheese
- High-fat sour cream
- Gravy
- High fat salad dressings
- Melted butter
If you choose to have a sauce, keep it on the side so you can control how much is used. Remember that it is in the restaurant’s best interest to lather food in tasty (and often unhealthy) sauces. An entrée is often served with one or more side dishes. Consider brown rice and steamed vegetables as healthy alternatives to sides such as:
- French fries
- Home fries
- Fried rice
- Deep-fried mushrooms, okra or other vegetables
- Deep-fried egg rolls/spring rolls
- A baked potato swimming in butter or high-fat sour cream (a plain baked potato is fine)
Finally, choose water instead of caffeine beverages. If you want to drink wine, drink no more than a glass or two. The average bottle will serve about four wine glasses. If you cannot find any heart-healthy choices on the menu, then perhaps it would be wise to consider avoiding that restaurant in the future or, at least, not going there frequently.
Eating Healthy When Eating Out
More than ever, Americans are eating meals away from home and spending almost half of their food budget on foods eaten outside the home. In 2004, American restaurants reached $440 billion dollars in sales, up from $280 billion in 1994. Eating out can be a challenge for many people who are on a weight loss program or those who are trying to eat a heart-healthy diet. The reasons for the challenge, as well as some strategies for overcoming it, are described in this article. It is important to remember that these strategies are presented only as guidelines for people interested in eating heart-healthy foods. None of this information is presented in the form of what people “should” or “should not” be eating. Each person makes that choice for him or herself. People interested in additional information or dietary recommendations are encouraged to contact a licensed or registered dietitian.
Heart healthy dining out strategies
There are a few strategies that you can use when eating out to ensure that you will eat a more heart-healthy meal:
Begin by planning ahead and choosing a restaurant that offers heart-healthy options. For example, call the restaurant in advance and ask about their menu, if substitutions can be made for a meal and whether they are willing to prepare foods to meet your dietary needs.
If you frequently dine out, develop a list of restaurants in your area that meet your nutritional goals. Try to avoid those restaurants that may be challenging such as buffets or all-you-can-eat establishments. Most restaurants are happy to adjust their menu items to meet your needs. Dining out can also be a wonderful opportunity for increasing the variety in your diet. For example, if you usually don’t eat fish at home, choose a sushi or seafood restaurant.
Once you have chosen a restaurant, the next challenge will be making a selection from the menu. Ideally, the meal should be flavorful and enjoyable as well as nutritious and heart- healthy. Therefore, when making a selection, consider the calorie, fat and salt content as well as nutritional value of the foods to be consumed. For example, an order of fried onion rings as an appetizer will provide a lot of calories, fat and salt, but not much nutrition. Instead start with a small tossed salad (with a low fat dressing or vinaigrette on the side) or a broth-based vegetable or bean soup. These selections will provide plenty of heart-healthy nutrition and fiber without the added fat or salt.
Heart healthy dining out strategies
There are a few strategies that you can use when eating out to ensure that you will eat a more heart-healthy meal:
Begin by planning ahead and choosing a restaurant that offers heart-healthy options. For example, call the restaurant in advance and ask about their menu, if substitutions can be made for a meal and whether they are willing to prepare foods to meet your dietary needs.
If you frequently dine out, develop a list of restaurants in your area that meet your nutritional goals. Try to avoid those restaurants that may be challenging such as buffets or all-you-can-eat establishments. Most restaurants are happy to adjust their menu items to meet your needs. Dining out can also be a wonderful opportunity for increasing the variety in your diet. For example, if you usually don’t eat fish at home, choose a sushi or seafood restaurant.
Once you have chosen a restaurant, the next challenge will be making a selection from the menu. Ideally, the meal should be flavorful and enjoyable as well as nutritious and heart- healthy. Therefore, when making a selection, consider the calorie, fat and salt content as well as nutritional value of the foods to be consumed. For example, an order of fried onion rings as an appetizer will provide a lot of calories, fat and salt, but not much nutrition. Instead start with a small tossed salad (with a low fat dressing or vinaigrette on the side) or a broth-based vegetable or bean soup. These selections will provide plenty of heart-healthy nutrition and fiber without the added fat or salt.
Once you have navigated through the restaurant selection and menu choices, you will be faced with the last challenge: serving sizes. The menu portions of food served at most restaurants are usually much larger than the recommended serving sizes. Some strategies to controlling serving sizes are:
- Ordering your entrée from the appetizer section of the menu
- Sharing an entrée with a friend
- Asking the waiter to only bring half the entrée and wrapping-up the other half to take home
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