week 10: dining out week 10 presentation (v.5) © financial success system llc welcome to the...
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Week 10: Week 10: Dining OutDining Out
Week 10 Presentation (v.5) www.WeightLossChallenge.com
© Financial Success System LLC
Welcome to theWelcome to the
Weight Loss ChallengeWeight Loss Challenge
Countdown…Countdown…
StandStandUp!Up!
Did You Did You ConnectConnectWith Your With Your Coach?Coach?
Today’s Topic:Today’s Topic:
Dining OutDining Out
Italian Restaurant Mexican Restaurant Steak House Healthy Choices at the Mall 35 SMART FAST FOOD CHOICES
Hand-OutsHand-Outs
Tips On Dining OutTips On Dining Out
Be Colorful
Order Appetizers and Sides
Dip Into Sauce
Give yourself no more than a tablespoon
Create your own smorgasbord
Share an entree with a friend (save money too) You’ll get a chance to sample a wider variety
of items and keep portions down to size Decide in advance to sample only two or
three forkfuls of each dish It’s especially important to be aware of
hunger and satiety signals
Chew Slower Your digestive process gets a chance to work
properly You will be able to savor your food More likely to stop eating when you are full Remember, it usually takes 15-20 mins to get the
signal that you are full Sit back from time to time, take a deep breath and
decide whether you have had enough
Down some H2O
Soup andSalad for Starters
Stick with a single entree and don’t worry about being a member of the clean plate club
No need to clean your plateLeave 2-3 bites of everything on your plate – that can save you 200-300 calories
Beware the buzz words: Cream sauces butter oil au gratin breaded Alfredo battered or batter-dipped gravy
Banish BuffetsPortion control
Mini Meals make your day!
Ask them not to bring the bread baskets or biscuits
Select foods which are: Steamed, garden fresh, broiled, baked , roasted, poached, lightly sautéed
or stir-fried
Q1. If you have plans to meet friends for dinner at 7:30pm and you had your last meal at 1:00pm and it is now 4:30pm, do you eat right now knowing you will have dinner later?
Q2. What else can we do?
ItalianItalian
What to watch? Alfredo and Carbonara sauce Parmigiana dishes are breaded,
fried and topped with cheese
Hidden Danger List• Chicken Parmesan – 1000 calories• Chicken Cacciatore – 300 calories
stay away from white cream sauces for marinara sauce
Go Healthy with These Tips: minestrone soup, pasta e fagioli grilled calamari, eggplant, or peppers Prosciutto with melon a chilled roasted tomato soup pasta with a tomato or a red or white clam
sauce. fish, meat or chicken entree grilled or broiled
with the sauce on the side
Watch out for vegetables served in sauce as well (you want them plain with lemon or herbs)
Hold or moderate the cheese! For dessert, have an Italian ice or
fat-free cappuccino with biscotti
MexicanMexican
500 calories in just one basket
Cheese quesadillas 900
Nachos 800
Ask for black beans or pinto beans, not refried
Nix the sour cream Go for soft tacos, not hard tacos Avoid dishes with the following words in
their names: chimichanga (fried burrito) relleno (deep-fried pepper) chalupa (deep-fried tortilla) charra or charro beans (refried) con queso (with cheese) crispy
What to ChooseWhat to Choose
What to ChooseWhat to Choose Gazpacho Chicken or vegetable fajitas Grilled chicken-based dishes Grilled seafood-based dishes Salsa and picante sauces Soft tacos with chicken or beef Tamales or fish tacos Chile con carne (hold the cheese) Pico de gallo
What to AvoidWhat to Avoid Chips and nachos Guacamole Chimichangas Quesadillas Crunchy tacos Chicken flautas Taco salad Chorizo sausage Sour cream and sopapillas
Steak HouseSteak House
Cheeseburgers are 1000 calories with fries
jalapeno popper 660 (for 2)
1700 calories in an order of barbecue ribs
Burgers & RibsBurgers & Ribs
baked grilled dry-sauteed
broiled poached or steamed
Look For…Look For…
Portion Distortion
QuizQuiz
SnackSnackTimeTime
Product Product FocusFocus
Thermobond Snack Defense
Featured Featured ProductsProducts
ThermobondThermobond– Take it 20 minutes
before you eat – Grabs up to 70% of
saturated fat from the food you eat
Snack DefenseSnack Defense– For snacking – Helps reduce
carbohydrate absorption and maintain normal blood sugar level
Who Wins a Prize?Who Wins a Prize?
We will learn about:We will learn about:
Keeping Your Heart HealthyKeeping Your Heart Healthy
User NameUser Name: : wlcwlcWeek 11 PasswordWeek 11 Password: : niteworksniteworks
www.weightlosschallenge.comwww.weightlosschallenge.com
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