Maximum Achievment by Brian Tracy

max achievment

So i have started reading this new book that was recommended to me called Maximum Achievment by Brian Tracy. Now i had never heard of Brian Tracy so did not know of his work or his fame in this area. So i took the recommendation and ordered it on Chapters, collected my book last night and today on my lunch began the journey into some more knowledge on self discovery and reaching my ‘Maximum Achievment’ .

As i am moving to Edmonton soon with my other half and i am happily finishing up the job i have worked the last two years in (like a DRONE) i might add i have been really gaining my inner power to really try and reach my maximum and not let myself be limited by my own doing or others doing for that matter, which i feel i have let myself do for the last 2 years in this job, i have squashed my intelligence, creativity and power…but NO MORE!

So i wanted to share with you some of the already inspiring words that i have gotten from this book and i am not even 20 pages in……Needless to say i am more than excited to keep reading…

Peace of mind is central to your very existence. It is the basic precondition for enjoying everything else.

I learned that if i didn’t commit to achieving my own happiness, no one else would. If my aim in life was only to make others happy, i would always be at the mercy of the feelings of others, whoever they might be.

If you achieve all kinds of things in the material world but lose your health and piece of mind, you get little or no pleasure from your other accomplishments.

How much two people, or a family, laugh together is the surest single measure of how well things are going. When a relationship is truly happy, people laugh alot when they’re together.

Life choices

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Attraction brian tracy quote

Be Food Aware…….NOT Food Beware….

Be Food Aware…….NOT Food Beware….

healthy_dining_medium

So something I would like to address and I think we all have the same issue…..Going out to eat!!! Dun Dun Dun, every ‘dieters’ nightmare, around here we don’t live by ‘diets’….we live by healthy eating and living (which actually has better benefits and long term weight loss) so let me tell you there is savvy ways of eating out. Sure don’t get me wrong I love having a burger and chips/fries when I am out but unfortunately my body doesn’t like it all of the time…so let me tell you some tips on “Be Food Aware…NOT Food Beware’.
Everyone expert will tell you…’Choose the Salad’…well sometimes you don’t want a salad…especially if you eat them a lot and you are out for a fun meal with friends or partner.. so opt for:
·        Salmon Burger/Chicken Breast Burger/Turkey Burger: (Ask if the chicken is grilled/steamed)
– hold the fries and ask for salad on the side
 – ask for half salad and half fries
 – hold the bun on burger
 Your regular burger and chips can pack in anywhere from 700 – 1100 calories PER meal, and upwards of 30-70g Fat, unwanted amount of sugar and salt :O , shocking amount! Vegi and Meat eaters alike!
·        Stir-Fry / Chicken / Prawn / Salmon (Ask if they are fried and in what oil)
-Ask for brown rice if option
– Ask for more vegetables and less noodle
·        Soup – Be careful – some soups are laced with Salt and Sugar and cream
-Ask if soup is made in house, usually less preservatives (salt), if any cream was used to make it
-Ask for wholegrain bread or crackers with you soup instead of thick soda bread or white bread
-Ask for side green salad with your soup instead of bread or get the salad, you may not eat as much bread as vegi’s are filling!
·        Don’t be fooled by Sandwich’s/Wraps/Flatbreads on a menu- they can sometimes be just as high fat,calorie,sugar as a burger if not more sometimes (450-650 cals, 6-15 g fat avg):
– Wholegrain bread, Ezekial Bread….If you can
– An Open Sandwich (1 Piece of bread, instead of two), Take off the second piece and eat with one
– Choose lean cold meats, turkey, chicken, tuna, or eggs/egg whites or vegi options
– Watch out for hidden cheese/or ask for lower fat cheese, e.g. low fat mozzarella/cottage/low fat cheddar/goats cheese ( to put it in perspective, about 12-15g fat on average cheese sandwich, 6g SATURATED)
– Watch out for Mayo, Chipotle, Pesto, Butter, – hidden additions, ask for lower alternative or none.
·        Pasta Dish’s- The creamy one’s – Alfredo/ Carbonara / Lasagna – As a lot yummy pasta dishes are packed with cream, butter and cheese let me shed some light:
– These are high calorie and fat dishes, each one can pack about 500-700 Cals per serving
– Ask for kids size portion, the pasta is filling and so is the sauce, we don’t need that much food and on a   kids plate you will feel like it’s enough
– Ask your server for a little less Sauce on the pasta
-Ask for a side salad of greens, it will fill you and you probably won’t eat as much of the pasta.
·        Steak/Red Meats – They are all a little more high fat/high cholesterol
– Ask for just the vegi’s with the meat and none or less of the Carbs, red meat/steak is filling
-Ask for the steak with to be grilled or seared in Extra Virgin Olive Oil instead of vegetable oil or fried
– Ask for the sauce on the side instead of having it pre-poured on the steak before it comes to your table, you control the sauce portion then.

A Note on Dressings:

Dressings on salad are often forgotten about or deceiving, a lot of them time we don’t think about them because we are ‘eating a salad’ so it seems healthy, they more often than not, are laced with salt and sugar and don’t get me started on those like ‘ranch’, ‘honey mustard’ or ‘chipotle’ . So some tips:
        Ask for your dressing on the side – You control the portion then
        Ask for no dressing but Extra Virgin Olive oil on the side and squeeze a lemon, it is good for you and a delicious combo on a salad with some black pepper
        If it is those creamy dips that come with your food, then ask for it on the side – Portion Control.
These are all tips that can be transferred to any type of restaurant, it is about thinking about your body and still being able to indulge and have fun. They can be transferred to your own cooking as well at home. We are all capable of making changesJ.
I went for dinner and a drink with my Bessie and Roomie after work last night to watch the Canucks playoffs game, believe me the menu was yummy: I opted for:
A seafood fruit Salad (prawns and an in house made CrabCake) with dressing on the side, didn’t need most it with a lovely glass of Red Wine. A followed this with some hot water and lemon! Mmmm! Go nucks! J

Anaerobic and Aerobic Exercise and Fat Burn….How it really works

Anaerobic / Aerobic / Fat Burn

How it all works

·        Two different types of energy systems are used when you workout. Aerobic and Anaerobic.
·        Aerobic means in the presence of oxygen, Anaerobic means in the absence of oxygen.
·        Aerobic fitness is necessary for our everyday lives, for our lung function. This is the energy system in how we breathe. This is also the energy system that gets used in long cardio, such as walking/ slow/moderate running/moderate exercises for longer periods of time, when you are not using 100% of your VO2 max (maximum oxygen consumption).
·        Anaerobic fitness is necessary for our muscle build and fitness (burns fat), fitness of our hearts, lungs. This is the system that gets used when you go from a resting level to a sprint/100% VO2 max. Most effective at 30 second intervals and up to Max 2 minutes. This utilizes ATP and CP (the energy phosphates of which we have short supply) and Gylcolysis.

The reason why the Anaerobic System burns fat more efficiently than the Aerobic system.

When exercising in an anaerobic zone our body uses ATP (adenine triphosphate) & CP (creatine phosphate) and anaerobic glycolysis. Glycolysis; Direct glucose breakdown (sugar – from refined and complex carbohydate’s) is utilized for energy. The usage of this glucose is what burns fat. If this glucose is not used it is stored in the body as fat. A small portion will be stored as glycogen (we all need a certain amount as back-up) and the rest of the glucose will be converted to fat storage. As you see then over eating of foods with high glucose levels (sugar and refined carbohydrates) and direct high fat foods combined with the under usage of the glucose is when we put on weight – Fat. So therefore, training in an anaerobic zone burns glucose and body fat. 
It is the most beneficial for fitness as anaerobic exercises build muscle as they use Type II a & b muscle fibers – Fast Twitch. These muscle fibres are used in the building and repairing of muscles. The more anaerobic/resistance exercises done, the more Type II muscle fibers built, the more muscle you have. The more fat is burned during exercise and everyday. The afterburn effect can continue for up to 48 hours after a workout.
Little muscle mass or under devolved muscle in the body does not burn fat efficiently. Therefore it is still possible to lose weight by not training anaerobicly or by resistance  but it will be 80% of the time muscle mass and water weight that you lose with very little of it being solid fat mass, this can be seen by body shape also.
press-up

5 Essential Fats that are good for your body…

5 Essential Fats that are good for your body…

Good Article on ‘Hungry for Change’ about EFA’s (Essential Fatty Acids) and the benefits of having them in your diet or for your skin everyday compared to chomping on processed fats everyday….

nuts
Mostly just for eating….unless you want to rub hard nuts on yourself…..pun intended
Avocado
Food….OR FACE….
coconut-oil-2
Food ….OR FACE Also

 

What up….for WHEATGRASS…………!

Keep that skin glowing and weight shifting, Working from the inside-out….Wheatgrass…….WOW!

Keep that skin glowing and weight shifting, Working from the inside-out….Wheatgrass…….WOW!

So, I wanted to highlight the benefits of one of the most naturals things we have available to us, wheatgrass!

I have long heard of, but actually only in the last few months gotten into the extremely amazing benefits of Wheatgrass!

I have suffered with Acne since I was 13/14 and in school it was bad! I wish I knew then what I knew now…but alas., my acne cleared up for the most part in my 20’s but since last Oct made a re-appearance with a BANG, painful, sore, irritating, itchy and made me feel awful about my skin (I know sounds like a pro-active advert) but seriously I felt horrible, and conscious about it. I was looking for all sorts of remedies and none worked, UNTIL I want back to basics and worked from the inside out…..I introduced Wheatgrass into my diet….it has been a life saver, combined with cod liver oil tablets, juices and organic face wash and moisturizer my acne is almost clear… :O ! IT works wonders!!! This is just one story of mine about the benefits of wheatgrass and working on your body from the “Inside-Out”,

Also it aids in weightloss: Before i get too chemical here, i’ll break it down:

1) When toxins enter your body they have an affinity for fat cells, due to the fact that they are fat soluble. Toxins attach themselves to fat cells and release a hormone called Leptin, when to much toxins are taken in through bad food,drinks etc, leptin is released repeatdly causing the receptors to burn out. Remember, Leptin is the hormone that tells the brain to burn fat for energy. Therefore, weight gain that does not respond to exercise or diet is inevitably due to Leptin resistance.

2) The toxins also cause the release of chemicals called cytokines that damage Leptin receptors in the brain (hypothalamus). Once the receptors to Leptin have been damaged, Weight Loss Resistance is only the first of many problems.

Therefore…….Wheatgrass eliminates alot of these toxins that get into your body through bad foods, drinks, cosmetics.

NOW….let me give you all the other amazing benefits you will gain, it is a super food, trust me!

  • · Lowers blood pressure. It cleanses the blood, organs and intestinal tract of debris. It also aids in reducing blood pressure by dilating the blood pathways throughout the body.
  • · Stimulates the thyroid gland and metabolism, correcting obesity, indigestion, and a host of other complaints.
  • · It can be used to relieve many internal pains, and has been used successfully to treat peptic ulcers, ulcerative colitis, constipation, diarrhea, and other complaints of the intestinal tract.
  • · Is a powerful detoxifier, liver and blood protector. The enzymes and amino acids found in wheatgrass can protect us from carcinogens like no other food or medicine. It strengthens our cells, detoxifies the liver and bloodstream, and chemically neutralizes environmental pollutants.
  • · Fights tumors and neutralizes toxins. The many active compounds found in grass juice cleanse the blood and neutralize and digest toxins in our cells.
  • · Has remarkable similarity to our own blood. The second important nutritional aspect of chlorophyll is its remarkable similarity to hemoglobin, the compound that carries oxygen in the blood. Chlorophyll is soluble in fat particles, and fat particles are absorbed directly into the blood via the lymphatic system, that chlorophyll can also be absorbed in this way. In other words, when the “blood” of plants is absorbed in humans it is transformed into human blood, which transports nutrients to every cell of the body.
  • · Externally applied to the skin can help eliminate itching almost immediately.
  • · Will soothe sunburned skin and act as a disinfectant. Rubbed into the scalp before a shampoo, it will help mend damaged hair and alleviate itchy, scaly, scalp conditions.
  • · Is soothing and healing for cuts, burns, scrapes, rashes, poison ivy, athlete’s foot, insect bites, boils, sores, open ulcers, tumors, and so on. Use as a poultice and replace every two to four hours.
  • · Works as a sleep aide. Merely place a tray of living wheatgrass near the head of your bed. It will enhance the oxygen in the air and generate healthful negative ions to help you sleep more soundly.
  • · Enhances your bath. Add some to your bath water and settle in for a nice, long soak.
  • · BIG ONE- Sweetens the breath and body odor’s because of the high content of Chlorophyll and firms up and tightens gums. Just gargle with the juice.
  • · Neutralizes toxic substances like cadmium, nicotine, strontium, mercury, and polyvinyl chloride.

It benefits are unreal, I can’t believe more people don’t take this, ok it’s not the most amazing taste, but how amazing does straight vodka taste to you, be honest, it taste’s rotten straight , yet most of us have no problem shoving it back and it unlike wheatgrass does not come with the same body benefits, it will in fact be so nice as to reverse the effects vodka takes on your body (don’t get me wrong, I’m not bashing on drinking peeps, I like a drink) but you see my point I hope! One quick shot and there you go….body benefit done….HOLLA

Yum yum....Kale, Apple, Celery, Orange, Wheatgrass Goodness.....
Yum yum….Kale, Apple, Celery, Orange, Wheatgrass Goodness…..
Doesn't it look like the most natural thing.....
Doesn’t it look like the most natural thing…..

Grow it yourself or buy it dried organic in health food shop like I do and mix it in with some water or your juice/smoothie!!

Think before you Drink…..Healthy Hydration

Think before you Drink…Healthy Hydration for Your amazing body 🙂
Are some of your favourite everyday drinks coke, diet coke, Pepsi, red bull, cartooned juices or any other soda’s, bottled drinks…?
I think a lot of people know the effects that the likes of Coke, Pepsi, Red Bull, and majority of these sugary drinks including Cartooned Juice’s have on our bodies or people do and they ignore it, none of us are invisible; but if you don’t, let me fill you in on the negative effects these drinks have on our bodies (incl. preventing weight loss, increase of toxic chemicals in our bodies, dehydration, energy crash, depresses your immune system, ages your skin)
Most people consume these because they feel they need an “energy boost”, “sugar craving” , “thirsty”, all of these reasons are your body telling you that you are actually lacking water and nutrients.  Really your body is calling for you to feed it with water and vitamins and minerals., all of these which can be gotten just as quickly as a sugar drink.
Your average soda will have somewhere between 27 to 30 grams of sugar per 8 ounces. Most cans of soda are 12 ounce servings or more. Diet Drinks while they do not contain sugar, they contain sweetener,which is a chemical manufactured to taste sweet like sugar (These are NO BETTER for your body than sugar, I go as far as saying probably worse), Fruit flavoured juices contain 8 tsp sugar so where you can squeeze your own juice, yes they will still contain sugar but there are no additives, it is natural sugar, where you can have water/herbal,fruit tea’s/vegi or natural fruit juice to rehydrate. (Also eating watermelon and cucumber rehydrate your body very quickly as they are composed of almost 90 water)
**High-fructose corn syrup has the most of all sugar side effects. High-fructose corn syrup is used heavily in processed foods and drinks (note this is in majority processed foods so the less processed and less often, the best, even BREAD is processed) because it is sweeter, extends the shelf life, and is cheaper to produce. You will find it in most sodas, fruit-flavoured drinks and packaged foods. Unfortunately, its effects are horrific to your health and body, it is a completely manufactured chemical.
**The Water in this picture i believe is a fruit flavoured water hence the sugar in it.
Some facts on the what sugar in these everyday drinks(mainly fizzy/soda/carbonated/canned/bottled) do:
·        It feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, lung, gallbladder and stomach.
·        It can cause autoimmune diseases such as: arthritis, asthma, multiple sclerosis.
·        It greatly assists the uncontrolled growth of Candida yeast infections.
·        It can increase the size of your liver by making your liver cells divide and it can increase the amount of liver fat.
·        It can increase kidney size and produce pathological changes in the kidney such as the formation of kidney stones.
·        It can increase your risk of Alzheimer’s disease.
·        It can cause hormonal imbalances such as: increasing estrogen in men, exacerbating PMS, and decreasing growth hormone.
·        Your body changes it into 2 to 5 times more fat in the bloodstream than it does starch.
·        Increase chances of Type 2 Diabetes and inhibitsmineral and vitamin absorption.
·        Causes dehydrationand the need for more and more sugar.
·        Leaves toxins in our body that inhibit nutrient absorption resulting in a vicious circle effect (You wanting more processed foods and drinks because you are not absorbing any).
Needless to say there is a ton more reasons why high sugar/sweetener drinks (diet too) are bad for your body and your diet and ways in which you can rehydrate and quinch your thirst without jeopardising your health. If you do have a sugary/sweetened drink, try keeping it few and far betweenJ.
Ways for Healthy Hydration instead of needing the sugar drinks:
·        Drink Water
·        Drink Herbal Tea or Fruit Tea
·        Drink Hot Water with slice of lemon/orange/lime and small squeeze of organic honey.
·        Drink some fresh squeezed vegi juice or if you need the sugar mix fresh vegi and fruit juice.
·        Eat some Watermelon or Cucumber – 90% Water content
·        Drink water with dash of fresh fruit juice if you think water is too bland (although we are made of mostly water and we ain’t bland …. ;))
Hope this helps to hydrate your Amazing body in the best way possible and the after effects it has.

Basic ways to Detox and Clean your body Everyday :)

An Excellent Article on the most Basic ways to detox your body on a daily basis! Something we can all do, from the team at “Hungry for Change” http://www.foodmatters.tv/index and http://www.hungryforchange.tv/Detox

Do You Need A Detox?

Our bodies naturally detoxify everyday as part of a normal body process. Detoxification is one of the body’s most basic automatic functions of eliminating and neutralizing toxins through the colon, liver, kidneys, lungs, lymphand skin. Unfortunately in this day and age, with the pollution found in the air, water and food we eat, our bodies have a hard time keeping up. Our chemicalized diet with too much processed foods, vegetable oils and trans fats, non-organic foods, caffeine and alcohol radically changes our internal ecosystem.

Body systems and organs that were once capable of cleaning out unwanted substances are now completely over-loaded to the point where toxic material remains inside our tissues. Our bodies try to protect us from dangerous substances by setting it aside, surrounding it with mucous and fat so that it will not cause an imbalance or trigger an immune response (some people carry up to 15 extra pounds of mucous that harbors this waste).

Detoxification through special cleansing processes is the best way to assist your body’s natural self-cleaning system. It is especially important for immune-compromised diseases like cancer, arthritis, diabetes and chronic fatigue. However, even if your diet is good, a spring cleanse can revitalize your system and rid your body of harmful bacteria, viruses and parasites. Here are some simple detox tips to get you started…

4 Simple Detox Tips

1. Drink More Water 

Too often we misinterpret thirst for hunger. Our signal for thirst may cause us to eat as we mistake it for hunger pains. Reach for water first and make sure you are well hydrated before eating any meal throughout the day. Breakfast, lunch and dinner included.
Where possible make sure to drink your water at least 30 minutes before eating as this will allow time for the water to properly penetrate the cells of your body and hydrate your stomach lining in preparation for proper digestion. I like to add lemon juice and apple cider vinegar to my water or green it up with barley grass powder, wheatgrass powder, spirulina or chlorella.

2. Add A Green Juice To Your Day 

Green juices are an amazing way to add life giving and detoxifying plant chlorophyll to your bloodstream. As Jason Vale says in ‘Hungry For Change’, “juicing is the ultimate fast food, it is a 15 minute nutrient express to health”. Some of my favorite and simple green juice recipes include:

Green Juice Recipe Ideas:

– Celery, lemon and pear (or apple)
– Celery, cucumber, lemon (leave the skin on) and pear (or apple)
– Celery, cucumber, kale, lemon and pear (or apple)
– Celery, cucumber, lemon, parsley and pear (or apple)

I also like to stir whatever green powders I have laying around the house into my juices to green them up even more! Again try barley grass, wheatgrass, spirulina or chlorella powders.


3. Add More Parsley and Cilantro (Coriander) To Your Diet  

Parsley and cilantro (coriander) are very powerful natural green plant foods for detoxing heavy metals out of your body. Add these amazing herbs to juices, salads, soups and meals.

Heavy Metal Detox Pesto Recipe:

  • 3 cloves garlic
  • 1/3 cup Brazil nuts (selenium source) or macadamia nuts
  • 1/3 cup sunflower seeds (cysteine source)
  • 1/3 cup pumpkin seeds (zinc, magnesium sources)
  • 1 cup fresh cilantro (corriander)
  • 1 cup parsley
  • 2/3 cup cold pressed olive oil
  • 4 tablespoons lemon juice (Vitamin C source)
  • Big pinch of sea salt and or dulse flakes to flavor

Soak the seeds and nuts over night to release the enzyme exhibitors. Process the parsley, cilantro (corriander) and olive oil in a blender until chopped. Add the garlic, nuts, and seeds, salt / dulse and lemon juice and mix until the mixture is finely blended into a paste. Store in dark glass jars if possible. It freezes well also if needs be. Enjoy!


4. Breathe Deep Into Your Abdomen  

Deep breathing, where you fill your belly and expand your diaphragm downwards, is one of the most powerful exercise you can do to activate your lymph system which helps to detoxify your body. Think of your lymph system as your own personal garbage removal system (which most of us will need in full steam after the holiday season). Practise 10 deep slow breaths counting 4 seconds in, 8 seconds hold and 8 seconds out. You can do this exercize watching the TV, walking the dog, during meditation or whilst practising yoga.

According to the ‘Tao of Breathing’ up to 70% of our body’s waste products are eliminated via our lungs and the rest through the urine, skin and feces. When the efficiency of our lungs is reduced due to poor breathing less oxygen is available to our cells, it slows down the flow of blood which carries wastes from the kidneys and lungs. Our lymphatic system which fights off viral and bacterial invaders is weakened along with a slower digestive process.

Breathe long slow and deep in a mindful state as often as possible.

 

 

Be Food Aware…….NOT Food Beware….

Be Food Aware…….NOT Food Beware….

healthy_dining_medium

So something I would like to address and I think we all have the same issue…..Going out to eat!!! Dun Dun Dun, every ‘dieters’ nightmare, around here we don’t live by ‘diets’….we live by healthy eating and living (which actually has better benefits and long term weight loss) so let me tell you there is savvy ways of eating out. Sure don’t get me wrong I love having a burger and chips/fries when I am out but unfortunately my body doesn’t like it all of the time…so let me tell you some tips on “Be Food Aware…NOT Food Beware’.
Everyone expert will tell you…’Choose the Salad’…well sometimes you don’t want a salad…especially if you eat them a lot and you are out for a fun meal with friends or partner.. so opt for:
·        Salmon Burger/Chicken Breast Burger/Turkey Burger: (Ask if the chicken is grilled/steamed)
– hold the fries and ask for salad on the side
 – ask for half salad and half fries
 – hold the bun on burger
Ø  Your regular burger and chips can pack in anywhere from 700 – 1100 calories PER meal, and upwards of 30-70g Fat, unwanted amount of sugar and salt :O , shocking amount! Vegi and Meat eaters alike!
·        Stir-Fry / Chicken / Prawn / Salmon (Ask if they are fried and in what oil)
-Ask for brown rice if option
– Ask for more vegetables and less noodle
·        Soup – Be careful – some soups are laced with Salt and Sugar and cream
-Ask if soup is made in house, usually less preservatives (salt), if any cream was used to make it
-Ask for wholegrain bread or crackers with you soup instead of thick soda bread or white bread
-Ask for side green salad with your soup instead of bread or get the salad, you may not eat as much bread as vegi’s are filling!
·        Don’t be fooled by Sandwich’s/Wraps/Flatbreads on a menu- they can sometimes be just as high fat,calorie,sugar as a burger if not more sometimes (450-650 cals, 6-15 g fat avg):
– Wholegrain bread
– An Open Sandwich (1 Piece of bread, instead of two), Take off the second piece and eat with one
– Choose lean cold meats, turkey, chicken, tuna, or eggs/egg whites
– Watch out for hidden cheese/or ask for lower fat cheese, e.g. low fat mozzarella/cottage/low fat cheddar/goats cheese ( to put it in perspective, about 12-15g fat on average cheese sandwich, 6g SATURATED)
– Watch out for Mayo, Chipotle, Pesto, Butter, – hidden additions, ask for lower alternative or none.
·        Pasta Dish’s- The creamy one’s – Alfredo/ Carbonara / Lasagna – As a lot yummy pasta dishes are packed with cream, butter and cheese let me shed some light:
– These are high calorie and fat dishes, each one can pack about 500-700 Cals per serving
– Ask for kids size portion, the pasta is filling and so is the sauce, we don’t need that much food and on a kids plate you will feel like it’s enough
– Ask your server for a little less Sauce on the pasta
-Ask for a side salad of greens, it will fill you and you probably won’t eat as much of the pasta.
·        Steak/Red Meats – They are all a little more high fat/high cholesterol
– Ask for just the vegi’s with the meat and none or less of the Carbs, red meat/steak is filling
-Ask for the steak with to be grilled or seared in Extra Virgin Olive Oil instead of vegetable oil or fried
– Ask for the sauce on the side instead of having it pre-poured on the steak before it comes to your table, you control the sauce portion then.

A Note on Dressings:

Dressings on salad are often forgotten about or deceiving, a lot of them time we don’t think about them because we are ‘eating a salad’ so it seems healthy, they more often than not, are laced with salt and sugar and don’t get me started on those like ‘ranch’, ‘honey mustard’ or ‘chipotle’ . So some tips:
        Ask for your dressing on the side – You control the portion then
        Ask for no dressing but Extra Virgin Olive oil on the side and squeeze a lemon, it is good for you and a delicious combo on a salad with some black pepper
        If it is those creamy dips that come with your food, then ask for it on the side – Portion Control.
These are all tips that can be transferred to any type of restaurant, it is about thinking about your body and still being able to indulge and have fun. They can be transferred to your own cooking as well at home. We are all capable of making changesJ.
I went for dinner and a drink with my Bessie and Roomie after work last night to watch the Canucks playoffs game, believe the menu was yummy: I opted for:
A seafood fruit Salad (prawns and an in house made CrabCake) with dressing on the side, didn’t need most it with a lovely glass of Red Wine. A followed this with some hot water and lemon! Mmmm! Go nucks! J