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Get Your Waist Back!
Weight Loss tips for your daily life!

Surviving A Cruise Vacation
(10 Ways to Stay Slim on Your Cruise)

by Dr. Donna Goldstein

 

Cruises can be so relaxing and stimulating too. However, when you are trying to lose or maintain your weight, they are loaded with temptations that may cause you to veer off course.

 

Here are some tips that will help you not only survive the cruise experience, but keep a healthy focus:

 

1)      Ask if the cruise has a spa menu, you can make healthier choices and be less likely to over eat if you order from this menu.

 

2)      Eat three light meals and 2-3 healthy low-fat snacks or meal replacements to keep you full and your metabolism fueled.  There are generally fish, seafood, chicken or veggie entre’ choices with lots of salads and veggies.  Ideally, choose broiled, baked or poached items.  Avoid pork, red meat, anything fried and rich sauces.

 

3)      Tour the gym, right after you board. Make exercise a part of your daily routine. Most cruises offer excellent treadmills, ellipticals and machines. Look for classes such as yoga, dance, Pilates, spinning or aerobics. Swimming and water aerobics are great options too.  Enjoy them all!

 

4)      On sea days, walk on deck in the morning and after dinner too! Set a goal for the number of miles you’d like to walk on your trip.  Give yourself a non-food reward when you achieve it. Savor your alone time on your walks, or Invite your partner, friends or kids to join you, or make new friends on deck!

 

5)      Here’s a gentle reminder - alcohol is just empty calories! Red wine or spritzers w/ seltzer are better options.  Avoid creamy concoctions or frozen drinks. Decide how much you‘ll drink before the cruise; saving you tons of calories and dollars too.  (I met a gentleman on my last cruise, who racked up a $1,300 bar tab!) Alcohol also lowers your inhibitions and may cause you to make less healthy choices.

 

6)      Cruises are packed with dozens of activities you can do on and off the ship. Stay active, learn new things and yes, relax! The cruise will be a more memorable experience than if you just sit by the pool all day drinking pina coladas, as that gentleman and his wife did.

 

7)      If you go on an excursion pack your own mini-meals, and snacks such as protein bars, fruit and nut mix, and always carry a large water bottle. The meal choices on these tours are often unhealthy. You will feel more energized by having your own healthy snacks rather than chips or candy bars.

 

8)      I am not going to tell you to totally avoid deserts or breads.  Choose one (whole grain for breads) and share it, or take 2- 3 bites to satisfy your craving. Just a taste, so it doesn’t go on your waist! Also try the healthier dessert options like fat-free yogurt, fruit,  sorbets or the spa selection.

 

9)      Sit down and order off the menu whenever possible. Try to avoid the buffets, especially the midnight ones. Buffet fare is often high in calories, fats and carbs.  It’s hard to manage our portion sizes and quantities. Step away from the buffet!

 

10)   Associate with other healthy-minded people. Remember obesity is “contagious” and your cruise companions might tempt you into making bad food and drink choices.

 

Follow these tips to maintain your hard-earned weight-loss, while having the time of your life!

 

Dr. Donna Goldstein is a health and weight-loss coach whose clients lost 5,000+ lbs. in the past year.  She has maintained her own 70-lb. weight-loss for over 5 years.  Connect on Facebook with Dr-Donna Goldstein or at http://www.drdonna.tsfl.com/explore




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Outsmart the Most Common Calorie Traps

According to Cynthia Sass, R.D., of Shape Magazine, the three mistakes that even savvy dieters make are:

1)    Not doing the math: Read labels carefully and calculate the true calorie cost befor you indulge

2)    Scoring free samples: The free goodies at the mall may seem harmless, but they can cost you a few hundred calories

3)    Cleaning your plate: To stay on track, especially when dining out, decide how much you'd like to eat in advance, then when the meal arrives, portion out that amount and have the rest wrapped to take home.




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How to Maintain Your Weight Loss - 8 Easy Tips for Eating Out

by Dr. Donna Goldstein
Adapted from Johnny Bowen 

1. Pre-plate your food at the buffet. Research by Brian Wansink, PhD, has found that when people load their plate at a buffet one time only, they eat about 14 percent less food than when they take smaller portions and go back for more. You don't have to try everything! Take the food that works best for you on your program. Or better yet- avoid buffets all together!

 

2. Practice "hari hachi bu." In Okinawa— one of the half-dozen places on the globe where extraordinary numbers of healthy centenarians live—there is a saying: "hari hachi bu." It means push away from the table when you're about 80 percent full. Practice hari hachi bu, and leave the table before you're totally stuffed!

 

3. Say "No, thank you."   The white bread or rolls in the bread basket are the worst and least nutritious thing on the table. They are also the worst thing to eat first (think sugar/insulin spike) and the thing we tend to fill up on before the good stuff comes. When the waiter comes with the bread basket, send it back, or put it out of reach.

 

4. Split dishes . One of the things I frequently do at restaurants is order one dish from each course—soup, appetizer and entrée—and then split it all family style with my dining partner. Alternatively, try ordering some offbeat combinations like two appetizers and a salad, or soup and appetizer. With today's restaurant portions, a "small" meal like that is more than enough to fill you up.

 

5. Double up on vegetables. Whenever I order a main course in a restaurant and it automatically comes with a starch, such as potatoes or rice and  a veggie, I ask the waiter to hold the starch and double up on the vegetables- steamed is best, or sautéed in a little olive oil. Or they may be willing to change it for a side salad. Sometimes there is an “upcharge” –it’s worth it to get your veggies in and avoid the starchy carbs!

 

6. Salad or soup before going out. Research by Barbara Rolls, PhD, at the University of Pennsylvania shows that eating a small green salad or a cup of soup before the meal caused people to spontaneously eat significantly less over the course of the meal. Low calorie, broth-based soups are the best for appetite control—think chunky vegetable or minestrone 

 

7. Bring it home before you start- whenever I do order an entree, the       easiest thing to do  is ask for a “to-go” box right there- put half your  meal in it  and have the waiter take it off the table and put away till you go. That ensures you will not overeat or pick away because it is there, and you’ll  have a nice healthy meal the next day too, as most restaurant portions are at least twice the size you need for a “fueling”!

 

8. Eat out less! When you are cooking you know the quantities and quality of the food you are eating. Restaurants often add  fillers and sweeteners- extra butter and fat, high fructose corn syrup, MSG, salt and more. You save  money when you cook at home and often time, especially when you cook enough for  a few meals. A healthy stew/soup from  your own farmer’s market can be made to taste different each night, with the addition  of different protein sources and  spices.

 

Feel free to send me your comments and  suggestions.

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