7 Tips for Eating Healthy When Dining Out

 

Restaurants can be a minefield for healthy eaters. Here’s how to make better choices.

Whether you’re an avid restaurant-goer or you only visit eating establishments to celebrate a special occasion, it can be difficult to eat healthy when dining out. That’s because many restaurant meals contain more fat, sodium, sugar and calories than the meals you usually make at home. But that doesn’t mean every time you dine out you have to forgo your commitment to healthy eating. The key is to know how to make better choices most of the time, while allowing yourself an occasional indulgence.

Here are 7 tips to help you eat healthier when dining out:

1. Choose a restaurant that suits you. While you can likely find something to eat at almost any restaurant, it makes it easier to stick to your healthy eating plans when a restaurant offers options that align with your eating style. For example, if you’re trying to limit calories, you may want to avoid an all-you-can-eat buffet. If you’re keeping it low-carb, Italian restaurants may be a challenge. The same goes for Asian restaurants if you’re on a low-sodium diet.
2. Check the menu before you go. Sometimes you don’t have much time to make a decision about your meal when you’re at the table or you’re distracted. So peruse the menu and make your choice before you leave the house. This limits temptation once you arrive and gives you more time to make an informed choice.
3. Be a savvy menu reader. Look for leaner protein choices, such as fish or chicken. If you’re hankering for red meat, sirloin or beef tenderloin are leaner options. Load up on vegetables and avoid dishes prepared in cream sauces or topped with loads of cheese. Dishes that are steamed, grilled or broiled are lighter than those that are fried, breaded, sautéed or smothered.
4. Ask for what you want. Most restaurants accommodate special requests so don’t be afraid to ask. Request sauces or dressings on the side. Ask that less salt or fat be used. Inquire about swapping out sides like French fries with something lighter, like a side salad or steamed vegetable.
5. Split a dish. Since many restaurant portions are large, consider sharing a dish with a dining partner. Another option is to order an appetizer instead of an entree. If a portion is more than you want to eat, ask the server to box up half of it before they bring it to the table. This way, you’re not tempted to keep eating past the point of fullness just because it’s sitting there – and you’ll have a tasty meal to enjoy at another time.
6. Prioritize your wants. Aside from the meal itself, there are many other temptations in a restaurant, starting with the bread basket on the table and cocktails and ending with dessert. Think about what’s most important to you and skip the rest. It can be hard to do, but focusing on the “have to have” items will keep you satisfied without you overindulging.
7. Give yourself permission to splurge. Dining out is a treat. As long as you don’t do it all the time, it’s okay to allow yourself to indulge once in a while. Just try to eat mindfully, don’t overdo it and enjoy the food, atmosphere and company.

A Beginner’s Guide to Trail Running

 

Ready to take your run to the trails? Here are some tips to consider before you do so.

Trail running can be a great way to switch up your exercise routine. It’s also the perfect excuse to enjoy nature while breaking a sweat. It opens you up to new experiences and can be the ideal way to reinvigorate your workout.

Although running is essentially running, there are a few differences you should be aware of before you leave the streets and head for the trails. Here are 6 tips to get the most out of trail running and to stay safer while you do it:

1. Wear appropriate shoes. You’ll need different shoes to run trails than you wear when you run on pavement, a track or a treadmill. Trail running shoes provide more foot stability and traction so feet are more protected when you encounter uneven or slippery surfaces. The type of terrain you plan to conquer will help you determine the best type of shoes to wear on your run.
2. Select the right trail. If you’re just starting out, stick to trails that aren’t too difficult and work your way up to higher difficulty trails when you’re ready. This makes it less likely you’ll get injured. You can find information about trails from your local parks and recreation department, specialty running stores and trail running clubs.
3. Pay attention to what’s in front of you. One of the beauties of trail running is the opportunity to surround yourself with nature, but don’t let the view distract you from what’s in your path. Looking around rather than directly in front of you may cause you to miss rocks, tree roots, gravel or uneven surfaces that can cause you to fall or twist your ankle. If the view is worth admiring, take a moment to stop and enjoy it before moving on.
4. Focus on time rather than mileage. Running on the uneven surfaces of trails takes longer than running on flat paved surfaces. You may have elevation to climb, obstacles to avoid and changes in terrain that require you to run at a slower pace. When you set out on a trail run, it’s best to gauge your run by time rather than mileage or you may find yourself tired out before you hit your distance.
5. Eat and hydrate properly. It’s important to eat and drink before you run, but also bring enough hydration and nutrition with you, depending on the length of your run. If you’re going out for an hour or less, you may not need much more than water, but if you’ll be out for longer or it’s warm outside, you may need electrolyte replacement, energy bars or gels.
6. Don’t run alone. Although solitude may sound inviting, heading out on a trail run is best done with a running partner. This is especially true if you are new to trail running or have never run a particular trail before. It helps to have someone with you in case you get injured or lost. If you decide to run alone, tell someone about your intended route.

5 Tips for Creating a Family Fitness Challenge

 

Looking to inspire your family to be more active? A challenge may be just what you need.

What if you could combine togetherness, fun and a bit of competition into something that would benefit every member of your family? Would you want to do it? Those are just some rewards you can reap when you create a family fitness challenge.

Deciding you want to create a fitness challenge among family members can be very motivating while also shining a spotlight on how fun physical activity can be. There’s no one right way to create this type of challenge—the details can be as unique as each family and should meet the goals, needs and interests of everyone who will participate.

Here are 5 tips for creating your own family fitness challenge:

1. Think about what you want to accomplish. Are you…Setting up a challenge to have some fun together? Looking to encourage kids to get off the couch and stop playing video games? Hoping to inspire family members to try out a new activity? Preparing for a fitness-related event? The answers to these questions will help you define the goals of the challenge.
2. Come up with ideas. Once you know your goal, ask everyone to think about ideas that would work for the challenge. Have a family meeting to discuss the ideas together and to come up with the one idea that appeals to the most family members.
3. Specify the details. A fitness challenge works best when it includes measurable achievements that can be tracked. Whether your challenge includes performing an activity for a particular amount of time (such as being able to run for 30 minutes 5 days a week) or reaching a specific accomplishment (such as being able to do 50 push-ups), spell out the details of the challenge so each person is aware of the goal.
4. Decide if you’re competing against each other or working together. This choice will depend on your family and what you hope to get out of the challenge. If your goal is to spend more time together as a family, you may decide to work towards a singular goal, such as all being able to run a 5K. If competition is more your speed, the challenge may pit one family member against another to reach a desired goal (such as being the first person to bike 50 miles or complete an obstacle course).
5. Keep it fun. Family fitness challenges can be a great way to inspire kids to be more active. They can also create positive associations between family time and physical activity. Although these challenges are designed to get family members to strive towards a goal, make sure the competition doesn’t take the fun out of the activity.

The 5 Most Common Summer Injuries

 

Summer fun may increase your risk of injury, but here are steps to enjoy the season more safely.

Summer is the perfect time to get outdoors and have some fun. There are loads of activities that can be enjoyed all season long, but whether you love to relax during the lazy days of summer or prefer to let that adrenaline soar, one thing you want to watch out for is avoiding injury. After all, it’s hard to have fun if you get hurt in the process.

You may be more at risk of being injured during the summertime simply because you’re more likely to be more active and engage in activities that carry some degree of risk. But with a few extra precautions, you can enjoy your summer without pain, injury or a trip to the emergency room.

Here’s how to avoid these 5 common summer injuries:

1. Weather-related injuries. You may love warm sunny days, but too much sun and heat can lead to injury or illness. One of the most common problems resulting from too much fun in the sun is sunburn, which can be painful. It can also lead to skin damage and may increase your risk of skin cancer so don’t forget to wear sunscreen. Dehydration is another common problem when you’re out in the sun and heat. Make sure to drink enough fluids and get out of the heat if you experience signs of heat-related illness, such as fatigue, muscle cramps, nausea, vomiting, dizziness or confusion.
2. Sports-related injuries. Although you may play sports all year round, summer is a time when adults and kids alike enjoy getting out on a field or court for some exercise, competition or fun. It’s also a time when more people are prone to sports injuries, such as sprains, strains, dislocations, broken bones and concussions. To make it less likely you’ll be injured, stretch and warm-up before you start. Wear proper protective gear and follow the rules of the game. Don’t overdo it if you are out of shape and be careful if field or weather conditions aren’t ideal.
3. Swim-related injuries. Whether in a pool, lake or ocean, jumping in a cool body of water can be one of the highlights of summer fun. But it can also be a source of serious injury. Never leave any child unattended if there is any body of water nearby, even a small kiddie pool. Don’t run on surfaces that may be wet and slippery. Avoid jumping or diving into water if you don’t know the depth or what may be below the surface.
4. Movement-related injuries. You’re more at risk of injury when you are moving faster than a normal walking pace. Being on something with wheels, such as a bike, rollerblades or a skateboard can up your risk of getting hurt. To prevent serious injury, wear a helmet, look out for obstacles in the road and be aware of vehicular traffic around you.
5. Play-related injuries. Running, playing and roughhousing can lead to scrapes, bruises, sprains and other injuries. Supervise kids on a playground and teach them how to use equipment safely. Don’t allow use of dangerous toys, such as items that can cause injury if thrown. Supervise play dates for young kids and set ground rules for older ones to make it less likely someone will get hurt.