Tips on Choosing Healthy Meals when Dining Out
The biggest problem with Dining out is choosing a healthy meal once you get there. With often so many unhealthy meals offered it can be difficult to make the right choice. Almost every restaurant today offers at least one healthy meal on the menu. If they don’t, you can always ask them to make a dish the way you prefer it.
- Check out the menu before you go. Most places carry a menu right online. It’s very helpful to know exactly what you are ordering.
- Bread….When you get to the restaurant and they are seating you – tell them immediately no bread for the table until dinner arrives. You will not only being doing yourself a favor but everyone at the table a favor. Most people fill up so much on the bread they don’t enjoy the dinner they ordered. If the bread arrives the same time as your meal you are less likely to pick from it.
- Drink Alcohol? Order your drink with dinner and not before. It’s wise NOT to drink an alcoholic beverage before you order dinner or before dinner arrives. When everyone is ordering drinks you can order water with lemon. Tell the waiter that you would like your alcoholic beverage when dinner arrives. This will help you in three areas: First the water with lemon will hydrate you before you drink your dehydrating alcoholic drink. Second, you will fill up on the meal with your drink and be less likely to order a second drink. Third, if you have the drink before dinner you will be more likely to make a poor choice for your dinner option.
- Eat slowly. Really think about and enjoy your meal. Chew each bite and try not to get so caught up in the conversation at the table that you shovel the food in your mouth without thinking – and before you know it you look down and it’s all gone. Really think about and savor each mouthful. Put a little moan into it. Everyone at the table will be envious of how much you are enjoying your healthy choice.
Healthy meals can be just as delicious as unhealthy meals with a gratifying end. Think about after your meal and how happy you will be that you did not overdue it. That you feel a healthy full, and not overly stuffed and sick. You enjoyed your healthy meal and one drink and stayed on track to maintain or lose the weight you have worked so hard to do. It’s always very important to think about the choices we make in life. When it comes to food and being healthy – making the right choices will keep you on a healthy successful path to a fit and healthy future.
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
Plan a Healthy Year
As part of “2014 NO EXCUSES” we want you to do something really healthy this January. Schedule all of your Doctor Appts for this coming year. Depending on your age and sex – you should look to have the following tests every year. Full Physical (with blood work & urine) in addition to regular blood work ask to check thyroid and sugar; Have your yearly Mammogram & Sonogram; Gynocologist (pap & uterine); Colonoscopy (every 5yrs except when family history- yearly); Cardiologist (Heart & Stress test).
We are very fortunate to live in a world where we have access to so much preventative measures and medicine. But they cannot help you if you don’t go and get checked. Way too many lives have been shortened due to disease and illness. We should no longer depend on family history alone as studies have shown environment also plays a large role in our well being. Fortunately, we know that if we catch something early our chances for survival can double and triple. So why wait? If you make your appointments every January you will always remember to do it and you will always start your year off right. Consistency is key in finding early diagnosis and better recovery.
We are all busy and it’s easy to put off important appointments, especially when we feel great. But you don’t want to wait to have a test because you don’t feel well or because you are already showing symptoms. I often compare it to hydrating. When you are thirsty your body is telling you that you are dehydrating. If you wait to drink water until you are thirsty – you are most likely already dehydrated. You should be drinking enough water throughout the day so you are never thirsty. Same goes for testing. If you wait until you have symptoms it’s most likely something is there and then its just a matter of what it is, and how bad, and how far its spread. If you go before the symptoms start and something is there- you most likely caught it in plenty of time for a complete recovery.
Looking good and feeling great are important – but only when our inside is as healthy as the outside. Make your appointments today and start your “2014 NO EXCUSES” on a healthy path to a long healthy life.
Innovation Weight Loss and Fitness
8031 Jericho Tpke, Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
“NO EXCUSES” 2014!
Innovation has a new MOTTO for 2014 – “NO EXCUSES” –There will be no more excuses for you to not treat yourself good. No Excuse not to exercise and eat healthy/clean. The time it takes you to make an EXCUSE not to do it – is the same amount of time you could have had it almost completed. Wake up and start your day with warm lemon water to cleanse your body. Incorporate your exercise and eat clean and healthy throughout the day. Come Spring -don’t be that person who thinks “I shouldn’t have made all those excuses – I should have just did it”
Is it hard to lose weight? Of course it is. It’s like taking on a second job. To incorporate eating healthy/ clean and exercise into your already hectic life is challenging. Is it worth it? ABSOLUTELY!! It’s more important than most of the things your spend your time on. Why? Because when you lose weight you feel good. In fact, you feel great! You have confidence and it shows. — When you are happy and confident, everyone around you is happy and confident. Give yourself a couple of weeks to make “No Excuses” and just do it. After a couple of weeks of eating clean/healthy and exercise – it will no longer be hard…. it will become a way of life. A healthy way of life that will not only change who you are but also add years onto your life. So come and join INNOVATION 2014 NO EXCUSES CHALLENGE and JUST DO IT.
Mind to Muscle ~Elyse
I’m sweating , my muscles are sore, I had a great workout , but why am I not seeing results!!!!
Sound familiar??? It could be as simple as putting your mind into your muscle.
Some people run through their workouts happy just to be finished but have no mind connection to what exercises they performed or why. This leaves the person at risk for injury, transfers and not seeing the results they thought they would. Frustrating!
There is an answer to this problem…..its mind to muscle. When you put your mind into your muscle(s) your workout will be more proficient and lower the risk of injury. Your reward will be in the RESULTS. When your mind knows which muscle(s) to contract and release you will feel the mind connection. You will have a safer workout a better understanding of the exercises with no transfers (injury) to joints , neck or back.
Start thinking from within, feel the muscle(s), and get connected.
An example of mind to muscle would be :
Bicep Curl: we’ve all done this move time and time again but this time ask the trainer what muscle(s) you are working, know where it is located on your body. Let your mind feel the muscle(s) contract and release. Isolate the muscle in your mind and send a command to contract it and release it with or without weights.
Mind to Muscle can be applied to any style of exercise, ex1: a Pilate’s plank– apply a squeeze to your abs….. Ex2: a strength squat –apply a contract into the quads & hamstrings (front& back of thigh), and release the muscle(s) involved.
Too complicated? Just start with practicing the bicep curl ,let your mind feel it, control the squeeze and release of your muscle(s).
Have more questions? Ask us, we are happy to answer any of your questions to help you obtain your fitness goal.
Holiday Planning
With the Holidays literally around the corner many people are having a hard time controlling what they are eating. Home baked cookies, cakes, alcohol – it’s no wonder the average person gains approx. 10 lbs between Thanksgiving and New Years. It’s important at this time of year to plan ahead. Here are some helpful hints that will help you control your Holiday indulgences:
- Exercise everyday – No excuses this time of year. Try and incorporate exercise everyday – even if it’s simply walking your dog for 20 min.
- Meal Planning – have your meals and foods prepared in advance so you don’t grab and eat mindlessly.
- Indulge – Know in advance what day you will be having your indulgences. Think of it this way – If you incorporate one indulge day a week you will continue to lose weight. If you incorporate 2 days a week you will most likely maintain. Anything over two– you are back to gaining. (you should continue to exercise everyday).
Don’t get into the mindset that just because it’s the holidays you are going to gain weight. You don’t have to gain weight because it’s the holiday season. You can enjoy the yummy treats and continue to lose or maintain your weight as long as you have a plan. Know in advance where you are going and what you are plan on eating. If you do this you will be amazed when you have control how much better you feel and how little or no damage you will do to your weight loss success.
Don’t Get Caught Up in Meal-Times
Do you eat breakfast because it’s time to eat Breakfast? and then go and follow throuugh with Lunch and Dinner times as well? If you do you are not alone. Most people eat because they believe it’s “TIME’ to eat, not because they are hungry. We get caught up in meal times for different reasons. Sometimes its a time for us to just simply take a break from everything we are doing. A relaxing excuse if you will, or even better a chance to escape. It is also an excuse to be social…..Let’s do lunch.
Positive Relationships
Did you ever force yourself to eat something you didn’t like because you thought it would help you lose weight or because you thought it was really healthy? If so, you are not the only one. Studies show that 8 out of 10 people will eat something they don’t like in the hope of losing weight…. resulting in a negative relationship with food. Like any other relationship in your life, if it’s not positive the odds of it lasting aren’t very good. And if your negative relationship does last, it’s not going to be doing you any good for your body and mind.
A positive food relationship is key for weight loss. It’s also very important when you are trying to maintain your weight. You have to like what you are eating and enjoy what you are eating, or it won’t last. In order to have a continued weight loss or to maintain your weight loss you have to do things that will last forever. Eating foods you like and really enjoy, will ensure that you continue with it and as a result will continue for your weight loss and maintenance.
We are now on UBER EATS 7 days a week for your convenience