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so i basically hate this site now so i'm starting a new one i'm gonna start deleting from these if you are a supporter you can leave me a message and i'll give you the site adress obviously if your not a supporter you dont care anyways soo bye! | | |
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i thought this picture was so cute^ Restaurant shockers
By Devin Alexander{from shape magazine}
Unlike most chefs, I actually lost weight after graduating from culinary school. The key to shedding those 20 extra pounds? Knowing all the sneaky tricks professional cooks use to make their job easier and avoiding those that turn even seemingly healthful dishes into caloric minefields. It's no surprise to me that a Center for Science in the Public Interest study found that the typical appetizer, entree and dessert at a restaurant has 1,000 calories -- that's each, not a total for the entire meal.
Still, it is possible to eat healthy or even slim down while dining out, says Kathleen Daelemans, a West Bloomfield, Mich., chef who has maintained a 75-pound weight loss for nearly 13 years and is the author of Getting Thin and Loving Food (Houghton Mifflin, 2004). "You just need to be a forensic diner," she says. "Ask a lot of questions and make a lot of requests."
Here are seven common restaurant practices that can sabotage your diet and what you can do about them.
Shocker #1: Even steamed veggies are high in fat.
"Fat is what sells food in restaurants," says Deborah Fabricant, a Los Angeles-based restaurant consultant, former chef and author of Stacks: The Art of Vertical Food (Ten Speed Press, 1999). "That's why it's ubiquitous, even in vegetable dishes."
"I was required to sauté all my vegetables and to roast my potatoes in duck fat," confesses David C. Fouts, a chef and restaurant consultant based in Cardiff-by-the-Sea, Calif., who has labored behind the stove at a number of chic eateries in Los Angeles, including Wolfgang Puck's Granita in Malibu. "Every order of spinach I made got about 2 ounces of butter." That's 4 tablespoons, which adds 45 grams of fat (32 grams saturated) and 400 calories to a single side dish.
Grilled veggies don't fare any better. They either get an oil-based marinade or are brushed with oil before grilling and then rebrushed on the plate so they look prettier. Even steamed vegetables aren't safe. "I recently ordered steamed vegetables from room service at a New York City hotel," Daelemans says. "Sure, they steamed them. But then they tossed them in so much butter and olive oil that I would have been better off ordering a banana split."
Savvy-diner strategy Order your veggies steamed or grilled and make clear to your server that you want no butter or oil added at any stage of preparation.
Shocker #2: Egg-white omelets aren't necessarily better for you.
If you've been to a fancy buffet brunch with an omelet bar, you've seen the chef generously ladle a clear liquid into the pan before making your mushroom-and-spinach favorite. The liquid is fat, and the ladle holds at least 2 tablespoons. That's 22 grams of fat (16 grams saturated) and 200 calories added to an otherwise healthful dish.
The same scene is repeated behind restaurant kitchen doors whenever you order eggs. "I've worked at places where we used faux butter [margarine] even when people ordered egg whites!" says Los Angeles-based Mandy J. Lopez, now a private chef to celebrities.
Sure, you can request "light on the oil," which might lead a chef to cut it down some, but cooking this way makes his job much more difficult. "A few chefs do use a cooking spray from time to time if they are really conscientious," Daelemans says. "But oil can withstand a higher heat than spray, so a chef doesn't have to monitor the food so closely."
Savvy-diner strategy Next time you're out to brunch, ask that your eggs be prepared without butter or any other kind of fat. Let your server know that you're aware the dish may not look as attractive as one that's practically been fried.
Shocker #3: Those "plain" toasted buns are covered in butter (or worse).
It's pretty obvious when you take a bite of garlic bread at a steakhouse that it's dripping with butter. But butter or other fat is added to bread a lot more often than you know. It's common practice to slap sandwich buns with some form of grease to keep them from sticking to the flattop grill. You may think you're having a plain grilled chicken sandwich, but there's a good chance those wheat buns were smeared with margarine before being toasted. This adds 5.5 fat grams (4 grams saturated) and 50 calories.
But that's not the end of it. The outside of the bread may be smothered in mayonnaise before it's toasted, says Fouts, who admits to making grilled turkey sandwiches this way at the tony restaurant where he last worked. "That's how bread gets that beautiful golden color," he explains.
Savvy-diner strategy Ask that your bun or bread be toasted "dry." When it arrives, check for signs of butter or other fat, and don't hesitate to send the plate back if you find any.
Shocker #4: There's nothing light about marinara sauce.
Italian marinara sauce is rich in antioxidants (thanks to the lycopene in tomatoes), but did you know it's also brimming with oil? Chefs love to go "glug glug glug" when preparing this hearty sauce. "A gratuitous amount of oil is often used to build this sauce, starting with the sautéing of the onions," Daelemans says. The oil could add as many as 28 grams of fat (4 grams saturated) and 250 calories to a 1/2-cup serving of sauce. And it doesn't stop there. "Often we cook marinara with the rinds of Parmesan or the end piece of a prosciutto to give it a richer flavor," adds Monica May, a private chef in Los Angeles who's run nightclub restaurants and cooked for numerous celebrities. "One Italian chef I worked with included butter in his tomato sauce because that's how it was made in his region of the country."
A plate of pasta and marinara may contain 1,300 or more calories and 81 grams of fat (24 grams saturated). That's before you even say "cheese."
Savvy-diner strategy At Italian restaurants, order fish grilled dry, a side of plain steamed veggies and a lemon for seasoning. If you're craving pasta, order an appetizer portion to share with your dining companion.
Shocker #5: Your "healthy" salad is drowning in oil.
Think ordering an entree salad will help you cut calories? In many cases you might as well be eating fast food. At least 1/4 cup of dressing is used to toss a salad, often more. That harmless-looking ladle of creamy dressing has 38 grams of fat (6 grams saturated) and 360 calories, about the same as a cheeseburger. But "creamy" isn't the only culprit, says May. "Most dressings are based on a 3-1 ratio: three parts oil to one part acid [vinegar], so even a balsamic vinaigrette has a high fat content."
Pasta salads, with their colorful broccoli florets and red pepper strips, also can be deceiving. A generous amount of oil is used when they're prepared. But to preserve that freshly made look, restaurants often add extra "coats" every few hours until they're served. By the time the salad hits your plate, the oil alone could add as many as 28 fat grams (4 grams saturated) and 250 calories for a 1/2-cup serving.
Savvy-diner strategy Ask for lowfat or fat-free dressing on the side, or dress your salad with a splash of balsamic vinegar or a squeeze of lemon juice. Avoid pasta salads or limit your intake.
Shocker #6:
Meat, chicken and fish get a fat rubdown before cooking. At culinary school it was drilled into us that before any piece of meat is cooked -- no matter how it's to be cooked -- it absolutely must be rubbed on both sides with olive oil. Rubbing a 4- to 6-ounce chicken breast, steak or piece of fish adds up to 10 grams of fat (2 grams saturated) and 90 calories. And if it stops there, you're getting off easy. "Some dishes are designed to have butter and oil play a large part in the taste profile," May says. "The famous Hollywood eatery Chasen's was known for its hobo steak -- a New York Strip cooked tableside in a quarter-pound of butter!"
Fouts divulges that while steaks are "holding" (waiting to be served) they are commonly immersed in butter to keep them from overcooking. Then, just before a steak goes out to your table, it often gets topped with butter or a sauce made from butter or cream.
Savvy-diner strategy Explain to your server you want your meat, chicken or fish grilled or broiled with absolutely no butter or oil.
Shocker #7: Sushi isn't as lean as it looks.
With its fresh flavors and beautiful, minimalist presentation, sushi must be diet food, right? Many of us seek it out specifically when we're in the mood for a meal that's lean. As a result, lots of dieters let their guard down at the sushi bar. Trusting that they've entered a safe-eating haven, they fail to detect the mayonnaise in California, spicy tuna and specialty rolls. It's particularly tough to notice the excess in California rolls because the white crab conceals the mayo. But it can add as many as 17 grams of fat (2 grams saturated) and 150 calories in just four pieces. Rolls made with American ingredients are always suspect. "You deserve all the fat you get if you order rolls with cream cheese," May jokes.
Savvy-diner strategy Don't be afraid to ask your sushi chef what's in your sushi; a good chef will be happy to tell you in detail. Your best choice is sashimi (pieces of raw fish). And skip any rolls with the word crispy in their description, a sign they're probably deep-fried.
Me: b-toast and pb (140) l-none d-tba Outtake: practice: (-357) more tba Damage: -217 cals. going shopping later today hope i don't feel like a total fatty doing it
  
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Me: b-life with milk (154) l- sandwhich (210)salad (15) pre-race- protein bar (140) d-pasta (240) Outtake: warm-up and cool-down:(-235) race: (-170) sit-ups (-70) Damage: 284 cals. Yea I ate too much i'm gonna go exercise some more. oh i weighed myself a about 3 days ago and I was down to: 121 lbs. Omg thats awful I used to be 115 and think that was too much. I need to lose weight now.
 
 
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(q&a from iVillage.com)My Social Life Revolves Around Eating When I make plans with my friends we always end up eating out. It's hard for me to stick to my diet in restaurants because I can't resist the tempting choices on the menu. I don't want to be a drag and stop eating out with my friends, but I also want to slim down. --sachuest443
 It's tough when social lives center on consumption, but that's no excuse for giving up on eating healthy. This situation challenges your assertiveness skills. You don't want to rock the boat, but you also don't want to keep bending over backwards to accommodate everyone else. If you don't want to avoid eating out altogether, why not ask your friends to go to places that have a wider selection of healthy dishes? The other thing that needs work is your determination to exercise good judgment even in tempting situations, so that portion control is less vulnerable to social binge pressure.
 well i'm back for the last time i just had to go to a wedding the past couple days out in indiana. so yea yesterday wasnt the best but with my exercise i had like 400 cals. alot together, cause yesterday was an easy day. at the end of morning practice today coach came up to me and my friends and hes like "you girls need to go home and eat tons and tons of calories go and eat a whole pizza if you need to" and we are just like haha yea right coach. Me: b-none l-nonfat yogurt(60) organic granola(125) before practice:tba after practice:tba Outtake: morning practice: (-425) evening practice: tba Damage: -240 cals. 
 
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|  TIPPING THE SCALESBy Kristine Clark Concentrate on one or two of these strategies and you'll soon reach your weight loss goals. (runner's world article) By adopting these habits, you can expect to lose about 2 pounds a week, or 10 pounds within a month. And you'll be amazed at how much better you feel. Final bonus: You'll run more easily, faster and farther. As much as you may dread doing this, research consistently shows that people who keep a record of what they eat lose more weight and keep it off longer than those who don't. Many runners find it tough to remember what they ate even for their last meal. A careful record of what, when and how much you eat is sometimes the only way to get a handle on what may be thwarting your weight-loss effort. To keep a diary, I suggest you either carry a small, spiral-bound notebook with you or copy the sample form below (see "Dear Diary"). Since weekend eating is typically different than weekday eating, keep your diary for at least seven days to get an accurate account of your usual eating behavior. If you have an office party or some other celebration during this period, don't record that day. Skip it and include a more typical day. The point of this exercise is to examine your normal eating routine, find problem areas and make adjustments. When runners tell me they can't lose weight, I usually ask,"What do you think you're doing wrong?" Almost everyone can think of one eating behavior that's keeping him or her from losing weight. Let's take the use of margarine as an example. Say you put a tablespoon of margarine (plus jam) on each of two slices of toast in the morning. That's 180 calories' worth of margarine. Then you use margarine for your turkey sandwich at lunch. That's another 180 calories. At dinner you add a small dollop of margarine to your cooked vegetables or pasta. That's 90 more calories. Eating those same foods without the margarine would save 450 calories for the day, which is the calorie equivalent to 4 miles of running! Margarine may not be your particular problem. It could be salad dressing, soft drinks or a particular snack food you enjoy. Cutting out one of these can make a huge difference. Planning menus means you'll be telling yourself what you’re going to eat for breakfast, lunch, dinner and snacks. Write it all down and post it on the refrigerator. This will eliminate guesswork at mealtimes, and you won't be able to say, "Hmmm, there's nothing here I want to eat, so I might as well order a pepperoni pizza." It's the same as keeping a running schedule. Once you have a routine mapped out, you're more likely to follow through than if you’re making it up as you go along. Planning meals in advance takes some, well, planning, but it's worth it. (For a sample menu, see "Make a Plan," below.) Like a food diary, a meal plan will provide a record of your eating as your weight-loss effort proceeds. Simple as that. Fruit should never go in the refrigerator. (Once it's there, it's out of sight, out of mind.) Fruits (and vegetables, for that matter) are high in fiber, which causes a feeling of fullness and helps you eat less. Studies show that people on high-fiber diets (25 to 35 grams of fiber per day) tend to take in less fat. Carry around bags of dried fruit (apricots, dates, raisins, apples, figs) or sliced vegetables (carrots, celery, green peppers). Dried fruit is nonperishable, so you can keep it in desk drawers, gym bags and lockers. Or keep a ready stash in the glove compartment of your car for the commute to and from work or school. The reason is simple: They fill you up, according to Barbara Rolls, Ph.D., nutrition professor at Penn State University. Rolls has studied groups of people who drink lots of water (at least eight large glasses a day) or eat lots of fruits, vegetables and broth-based soups (all high in water). These people tend to consume fewer total calories than those who don't take in as much fluid. Again, there's no magic here, just common sense. If you fill up on low-calorie, high-water-content drinks and foods, you'll be less likely to crave more fattening foods. (Remember: The drinks need to be low-calorie. Beer, wine and soda don't count.) It's the same concept as eating more fiber: Take in the good, and you'll be less tempted by the bad. Okay, this may not be a weight-loss strategy per se. Rather, knowing your body-fat percentage tells you for sure whether you need to lose weight at all. My own history serves as a good example here. When I was training for the San Francisco Marathon 10 years ago, I had my body-fat percentage checked. I was 34 years old at the time, and I had 17 percent body fat. Today, I'm 44 and weigh 6 pounds less than I did back then. However, I had my body fat checked recently, and it was 23 percent. Not bad, but it made me realize that the weight I'd lost in 10 years wasn't from fat, it was from lean tissue--from muscle, in other words. In my case, I didn't need to lose weight, but I needed to strength train in order to build my muscle mass back up. Check with your doctor on the various ways to have your body-fat percentage measured. (Some are more accurate than others.) Once you know it, refer to the table below: | | Recommended | Overweight | Obese | | Men | 6 to 18 % | 19 to 24 % | Over 25 % | | Women | 10 to 25 % | 26 to 30 % | Over 31 % |
Of the three nutrients that supply calories in our diet--carbohydrates, protein and fat--protein is best at making us feel full. When you eat high-protein foods, you'll stop eating sooner than if you eat only carbohydrate. Most runners know that carbohydrate is the most important energy source and a high-carbohydrate diet (50 percent or more of total calories) is vital for maintaining adequate muscle glycogen (stored carbohydrate). Still, too many runners emphasize carbohydrates at the expense of protein. Sedentary people should take in around 4 grams of protein per 10 pounds of body weight per day. As a runner, you need roughly 6 grams of protein per 10 pounds of body weight. This comes to 78 grams a day for a 130-pound runner or 108 grams for a 180-pound runner. Look for low-fat protein sources such as fish, lean beef, skinless chicken and turkey, as well as low-fat dairy products or meat alternatives like eggs, dried beans or reduced-fat peanut butter. Obvious enough, you say, but what's a portion? Good question. My advice: Think small. Use small bowls, glasses and plates so that you're more apt to consume smaller portions. According to the U.S. government's Food Guide Pyramid, a serving in the bread-and-cereal category amounts to a half-cup for pasta, rice and cereal. Or half a bagel, an English muffin or one slice of bread. In the dairy group, one portion of milk is 1 cup, whereas a portion of cheese is 1 ounce. A portion of meat is 3 ounces--about the size of a deck of cards. The point of all this is that portions--as defined by the federal government--are small. Keep that in mind when exercising portion control, except for your fruits and vegetables. You're probably not getting enough of these nutritious foods, so pile them on. This might sound crazy, but plenty of people eat for reasons other than hunger. Feelings of sadness, happiness, boredom, fatigue or frustration can make even the most disciplined person head for the refrigerator. Food can provide an escape from these feelings. So get in the habit of asking yourself, "Am I hungry, or is something else making me think of food?" If you're not hungry, close that refrigerator and figure out what's really on your mind. The more you do this, the better you'll get at it. Eventually it'll become second nature. This might sound crazy, but plenty of people eat for reasons other than hunger. Feelings of sadness, happiness, boredom, fatigue or frustration can make even the most disciplined person head for the refrigerator. Food can provide an escape from these feelings. So get in the habit of asking yourself, "Am I hungry, or is something else making me think of food?" If you’re not hungry, close that refrigerator and figure out what’s really on your mind. The more you do this, the better you’ll get at it. Eventually it’ll become second nature. Me: b-pb and toast (70) l-yogurt (60) protein bar (140) Before practice:tba after practice:tba Outtake: morning practice: -469 evening practice:tba Damage: -199 cals.  
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