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Week 11 Friday Meeting (March 19)

From: BeachVan

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To: ALL Edited: Mar-19 02:38 PM (1 of 113)

Topic of the Week: Defensive Dining

For most people following a healthy eating plan, trouble starts when you’re out of your healthy routine. When you venture out of your safe zone, for example, away from your kitchen stocked with South Beach Diet-friendly foods, you’re most apt to make quick and sometimes unhealthy decisions. The secret of successful dieters goes beyond planning ahead. The good news is many restaurants and local convenience stores are expanding their selection of wholesome, nutritious foods. Your best plan of action?

Arm yourself with these healthy eating strategies the next time you're dining away from home, whether you're looking at an office cafeteria or buffet, deciding what snacks to buy at a convenience store, or dining out with family and friends at your favorite restaurant. What dining-out strategy works for you? Share with other members now!

Our guest speaker today is Laurie Wells, one of the official Community Volunteers here on the South Beach Diet Online. Laurie, proud member of the Century Club, started on the South Beach Diet in May 2007. Her weight-loss success led her to a TV interview with Channel 3 in Phoenix and a meeting with Dr. Agatston as he promoted his book, The South Beach Diet Supercharged. She has also been featured as a diet success story in Woman’s World magazine.

Welcome, Laurie!

From: Zebra_2

To: BeachVan Edited: Mar-19 02:44 PM (2 of 113)

In reply to this post

Thank you Linda, I am thrilled to be here today. So, let's jump into our topic:

Today we launch into the wonderous and sometimes frightful world of eating out !

When I first started dining out on South Beach, I drove all my friends crazy. They were polite, and so they did not say so, but I know it to be true. I did the same to the wait staff who had no idea if the house creamy Italian dressing was sugar free! But, we all survived and I learned something along the way. Here are some tips for your dining pleasure.

ASK QUESTIONS !

DO ASK :

Do you have Low fat sour crème ?

Can that be grilled or broiled without butter ? Do you have Olive Oil ?

Is that farmed raised or wild ?

What are my choices instead of potatoes?

Do you have a fruit plate or selection of fruits?

What healthy options do you have ?

Can I have Eggbeaters instead of regular eggs ?

Can we spit that entrée ?

Can I have the dressing on the side ?

Is this Sugar free syrup ?

Would you bring me a take out box with my order ?

DON’T ASK :

Do you have Whole Wheat ?

Most likely it WILL NOT be Whole Wheat (more than 3-5 grams fiber per serving). Try a trick I use of bringing my own Whole Wheat buns and sending them back to the kitchen to use. I learned this trick from my Mom whose gluten free diet had her eating Rice Flour products. As a teenager I was embarrassed by it, today I think it was brilliant. And I never remember a restaurant refusing to honor her request. If you are not out with friends, skip this trick if it is too embarrassing but skip the bread too!

As you can see the “DO-ASKS” out weighs the Don’t, so get the information you need to succeed and enjoy the company, the view, the experience and the food !

MORE TIPS :

If you have time, check “on line menu’s” at possible venues. Many restaurants now have this available, or take some time and research in books such as The South Beach Dining Guide at our website at : http://www.southbeachdiet.com/mealplan/diningfast.asp OR:

http://www.southbeachdiet.com/mealplan/foodguides/diningout.asp

So, what are your tips for eating out?

From: BeachVan

To: Zebra_2 Posted: Mar-19 02:46 PM (3 of 113)

In reply to this post

For me, eating out has always been fairly easy, since I always look for the grilled entree and then ask that it be prepared without any added fat or sauce. I always ask for double vegetables prepared with no fat, and I always ask them to "hold the starch". Only once did I encounter a restaurant that refused my request. My husband (who is one of those guys we all want to hate -- you know the ones who can eat whatever and whenever and still maintain their high school weight) very politely smiled at the waiter, stood up and took my hand and said, "That's ok, we know that Virtu (the restaurant down the street) will prepare their food healthfully for my wife. We appreciate your help." And we got up and left. The manager hastily followed us out to the parking lot and offered to work with us, but we smiled again, and said that we'd try again another time, but that they probably needed to rethink their policy on preparing meals to meet their clients' needs.

Linda

From: BeachVan

To: ALL Posted: Mar-19 02:48 PM (4 of 113)

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Another tip for eating in Italian restaurants.... Did you know that many pasta sauces taste terrific served on top of steamed spinach?

If you see a menu item that includes spinach, or even if you don't, just ask "Could I have the Chicken Cacciatore served on top of steamed spinach instead of pasta?" Again, I've never had a restaurant say "no" to that request. It's a delicious was to enjoy your favorite sauce without the pasta.

Linda

From: Zebra_2

To: BeachVan Posted: Mar-19 02:49 PM (5 of 113)

In reply to this post

I absolutely love that story ! And that is how we cast our votes when it comes to what we want to have as choices. While they may not have helped you, hopefully the message got through and they changed ! We also cast our votes by the products we buy in the markets.
L

From: dixieredhat

To: Zebra_2 Posted: Mar-19 02:52 PM (6 of 113)

In reply to this post

What a great idea. I use the Arnold sandwich thins when I want bread. To actually take it with me out and let them in their kitchen to make me something is super. I love fish taco's at our favorite resturant, could take our healthy wrap and have them make fish taco's.
Thank you, Thank you,
Also can't believe how my taste has changed since really sticking with SB. Still make some poor choices when out of my routine, but its getting better and better

From: Zebra_2

To: BeachVan Posted: Mar-19 02:53 PM (7 of 113)

In reply to this post

"Another tip for eating in Italian restaurants.... Did you know that many pasta sauces taste terrific served on top of steamed spinach? Linda

Linda -

This shows the flexibility that is at our hands when it comes to dining out. It does not have to be the kind of response : Oh, I can't eat Italian, can we go somewhere else?" Most every ethnic cuisine has a way we can make it beach friendly or at least a situation of "minimum damage" LOL !
L

From: Zebra_2

To: dixieredhat Posted: Mar-19 02:56 PM (8 of 113)

In reply to this post

"Also can't believe how my taste has changed since really sticking with SB. Still make some poor choices when out of my routine, but its getting better and better" Dixie

Dixie- This is so true. I remember allowing myself a dessert at a restaurant that I had made all the right entree choices, and the darn thing was so sweet I could not eat it !
L

From: geemamaak

To: BeachVan Posted: Mar-19 02:56 PM (9 of 113)

In reply to this post

It's probably too well-known to come as news to most people on SBD, but the salad bar is a great help, as long as people are aware that not everything offered at most salad bars is health-friendly. Sticking to plain greens, a sprinkling of beans or eggs and dressing on the side can get you past a lot of temptation.

From: BeachVan

To: dixieredhat Posted: Mar-19 02:57 PM (10 of 113)

In reply to this post

Hi Dix! Glad to see you here. You are so right about our tastes changing as we make the SB way of eating our WOE for life... I agree that sometimes when we are out of our comfortable routines, life can throw us a curve ball, which is why I love this topic -- figuring out how to eat out really can help us to develop new routines.

Simple things like asking them to serve my fajitas with lettuce leaves at a Mexican restaurant. Heck, if they serve taco salad, then they probably have lettuce leaves. If they tell me they don't have it, then I go for my second option and ask them to serve the fajita filling on top of the shredded lettuce -- kind of a fajita salad. I get some salsa on the side and use that as dressing -- delish!

Linda

From: Carolyn

To: BeachVan Posted: Mar-19 02:57 PM (11 of 113)

In reply to this post

Hi all -- and Linda. Just checking in that I have joined you all.

From: dixieredhat

To: Zebra_2 Posted: Mar-19 02:57 PM (12 of 113)

In reply to this post

Maybe if I tell them enough about spaj squash one of them will actually try it for the public......lol
I can put about any kind of sauce on that.

From: BeachVan

To: geemamaak Posted: Mar-19 02:59 PM (13 of 113)

In reply to this post

Great reminder, geemamaak! Glad to see you here with us again! When my beloved and I are traveling, we always ask for guidance on a place to go that has a "terrific salad bar".

Linda

From: BeachVan

To: dixieredhat Posted: Mar-19 03:01 PM (14 of 113)

In reply to this post

Hey Dix!!! Is that 10 pounds LOST I see on your ticker????!!! Way to go, my friend. Here's a special badge to celebrate:

Awesome!

From: Carolyn

To: BeachVan Posted: Mar-19 03:01 PM (15 of 113)

In reply to this post

Linda, I think you deserve the tip of the day medal for your spinach pasta substitute. I never would have thought of that!! What a great idea!

From: Zebra_2

To: geemamaak Edited: Mar-19 03:05 PM (16 of 113)

In reply to this post

Sticking to plain greens, a sprinkling of beans or eggs and dressing on the side can get you past a lot of temptation.

GEEMAMAAK -

You brought up a very good point. Just because it says salad-does not automatically mean it is Beach friendly. Salad bars help you control what you put in yours. Remember the type of dressing you use is the single most important decision you make. Watch out for Ranch , Blue Cheese and Caesar which can be as much as 150 calories and 15 grams fat per serving. I usually opt for vinegar and light oil or bring my own salad dressing in my purse. (or dressing spritzer) - many bulk discount locations (Smart and Final) have dressing in those nice little one serving packets)
L

From: BeachVan

To: Carolyn Posted: Mar-19 03:03 PM (17 of 113)

In reply to this post

Hi Carolyn! Great to see you!

I keep watching your ticker... I have a special badge for you when you get to that 5 pound mark! You're almost there!

Linda

From: Zebra_2

To: Carolyn Posted: Mar-19 03:03 PM (18 of 113)

In reply to this post

Welcome, nice to see you here.Where is your favorite place to dine out?
L

From: geemamaak

To: BeachVan Posted: Mar-19 03:05 PM (19 of 113)

In reply to this post

Honestly, I was so looking forward to the discussion today as I needed a lift from being seriously bummed about the 2.5 lb weight gain this week. All that exercise- but it didn't pay off so well! Hoping for better next week, but I have learned so many great eating-out tips, it almost makes up for Mr. Ugly Scale :)

From: dixieredhat

To: BeachVan Posted: Mar-19 03:05 PM (20 of 113)

In reply to this post

Ty. The walking has started to kick in. And having the house cleaned out of about all processed foods, so once I start making these better choices eating away from home I'll really fly.........lol

From: BeachVan

To: Zebra_2 Posted: Mar-19 03:07 PM (21 of 113)

In reply to this post

You are soooo right about salads and being careful about ordering them in restaurants. One of my former favorite salads was the Quesadilla Explosion salad at Chilis. I had them "hold the cheese, hold the quesadillas, and hold the tortilla strips", and thought that it was a healthful meal. Then I found out that the dressing alone had more than 400 calories! Lots and lots of sugar! YIKES!