Americans eat about 24% of all meals at restaurants, according to the National Restaurant Association.  This can be an easy way to add a few unwanted pounds, if you’re not careful.

Going out for lunch or dinner will always be a treat.  The trick in the treat is the idea that it’s easy to leave your diet regime because you’re no longer in complete control of how the food is prepared and served.

But with a little planning and some self-control, you can enjoy eating out without adding any weight, according to Heather Hatfield on www.WebMD.com, whose article is excerpted below.

Eat healthy at almost any restaurant

Of course, staying away from fried foods and creamy dishes is a good way to dine out and not take on extra pounds.

And never let a stranger in the kitchen decide how much dressing goes on your salad.  Order dressing “on the side, please.”

Here are some typical eateries and a tip or two on smart eating at each.

The Delicatessen

Choose whole-wheat bread, rye, or pumpernickel bread over white.  That cheese flavored bread probably isn’t doing you any favors, either.

Remember that many deli breads and meats are high in sodium.  Remove half the sodium in a sandwich simply by removing the top slice of bread.

Use a bare minimum of condiments.  Use mustard instead of mayo.

Chinese

Go for the non-fried option in Chinese restaurants.  It’s odd that most establishments still make you request low-sodium soy sauce.

Another key is to choose foods that are more like those actually eaten in China — with less meat and less sauce.

Even those who don’t list low-cal dishes on the menu are often willing to steam a dish instead of frying and make other modifications.

Italian

Italian restaurants offer up some tasty options for people watching their diets.

“Order pasta with marinara sauce instead of creamy white or butter sauces such as Alfredo.

Not on the mood for marinara? Opt for chicken cacciatore or piccata, grilled meat or fish, grilled eggplant pomodoro, or polenta and mushrooms.

But what about that cheesy favorite, pizza?

Portion control is key for this easy-to-eat food, so have one or two slices and round out your meal with a salad.  Choose  thin-crust pizza, and top it with vegetables instead of meats. Ask for extra sauce — and half the cheese.

Tex-Mex

There are lots of options on a Tex-Mex menu that are muy delicioso, but which ones won’t weigh you down?

Try gazpacho, black bean soup, or jicama with salsa.  Chile verde, or pork simmered in vegetables and green chiles, and dishes cooked in herbed tomato sauces are lower in fat, as is arroz con pollo, or boneless chicken with rice.

When dining south of the border, use salsa instead of sour cream or cheese dips. Choose dishes made with plain, soft tortillas that aren’t fried, like burritos or enchiladas. Pick baked entrees; and corn tortillas and Mexican rice are good.

The Pub

Pub fare is usually all-American food: hamburgers, nachos, onion rings … none of which bode well for your diet.

Pub fare tends to be served in generous portions. So even if you order lean, go easy.

“Portions are typically huge, so split when you can,” says Susan Mitchell, author of Fat is Not Your Fate. “And most appetizers are super-high fat (battered and fried) so it’s best to skip unless there is peel-’n'-eat shrimp or oysters on the half shell.”

Enjoy the Experience

Keep in mind that you’re the customer — and the wait staff and chefs are there to please.

Another important point to keep in mind: Whether you go for a healthy menu choice or decide to splurge on a high-calorie favorite, too much of a good thing is just too much.

Finally, slow down your eating and eat until you aren’t hungry, rather than eat until you are full.

Bon appetit, everyone!

-Joni Johnson, co-owner, Instafirm Body Wrap

Women, especially, need to have a balanced level of self-esteem or self-regard.

Not enough self-regard can lead people to become depressed, to fall short of their potential, or to tolerate abusive situations and relationships.

Too much self-love, on the other hand, results in an off-putting sense of entitlement and an inability to learn from failures.  An extremely high level of self-esteem can also indicate clinical narcissism.

Harriet Brown wrote a terrific article for Psychology Today that offers the following tips for women and men.  Here are her best insights on how to strike a balance between accurate self-knowledge and respect for who you are.

The best way to get self-love is to not think about it

Chasing self-esteem doesn’t work.  It’s far better to find a way to “systemize” self-compassion.

Techniques for building self-compassion include cultivating mindfulness.

Try to establish an awareness of the present with a nonjudgmental attitude toward your thoughts and feelings.  In other words, simply talk to yourself about your problems and concerns as you would with a friend.  Exhibit honesty, love, and support, rather than harsh criticisms.

After all, like the credit card solicitations you receive in the mail, “you’re pre-approved!”

You need your beauty sleep!

We at Instafirm Body Wrap have a lot of ways to keep you looking and feeling your best, but nothing beats a good night’s sleep.

Good sleep strategies are essential to deep, restorative sleep.  earn to avoid common enemies of sleep and trying out a variety of healthy sleep-promoting techniques so you can a good night’s rest every night.

The key is to experiment by stepping away from old habits, even habits that you think might be working for you.

Here are some helpful hints from www.HelpGuide.org

Secrets to getting good sleep every night

The first step to improving the quality of your rest is getting as much sleep as you need.  Most healthy adults need at least eight 8 hours of sleep each night to function at their best.
This means keeping to a regular sleep schedule, which isn’t always easy.

Getting back in sync with your body’s natural sleep–wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times.

Watch the clock, but don’t use an alarm

Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.

Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends.

If you need to make up for a few lost hours, opt for a short daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days.  If you must nap, do it in the early afternoon, and limit it to thirty minutes.

Fight after–dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

Sleep hygiene is important

Finally, practice good sleep hygiene by sleeping in a freshly laundered bed.  Keep your bedroom clean, dark, and quiet.  Ideally, your bed should be free of distractions such as the TV and even pets.  Sleeping with the dog or cat may seem like a good habit, but not if you are sacrificing the quality of your sleep.  Don’t worry; Fido will get used to sleeping alone.

-Joni Johnson, Instafirm Body Wrap, Troy, Michigan

We love helping our clients become more beautiful!

We also know that it’s important for women (and men) to be beautiful on the inside, too.

That’s why it’s important for all of us to live healthy lifestyles that includes plenty of sleep, a minimum amount of stress, and a reasonable amount of brain activity, such as reading and learning.

Sleep on it

It’s way too easy to miss your nightly quota of sleep.  Everyone knows we need at about eight hours of sleep to look and feel good, but too many of us stay up at night because we have too much to do or because we have trouble falling asleep.

A good sleep hygiene program will help you get the rest you need.  Read Bob Greene’s, 20 years Younger, to learn ways you can get the restorative sleep your body requires.

We can’t stress this enough

There are, of course, two kinds of stress:  good stress and bad stress.  Good stress, like the kind you feel when competing, helps you stay motivated and vital.  Bad stress, such as worrying and nervousness, can wear you down and add wrinkles to your face.

You can eliminate HUGE amounts of stress from your life, by letting some things go.  After all, 90% of what we worry about never happens, right?

Of course, it’s a good idea to get basic parts of your life together as you attempt to de-stress.  It’s almost impossible to relax, for example, if you are terribly disorganized.

Read all about it

If information is power, reading is a great hobby for you.  Try to gravitate toward biographies, self-help titles, and other non-fiction books.  Fiction is fun to read and entertaining, but a steady diet of “chic-lit” will do little to improve your brain power.

Live healthy on the outside and on the inside

We look forward to seeing you at Instafirm Body Wrap the next time you want to tone up and pamper yourself.  Meanwhile, please take care of yourself on the inside, too!

 

Reality TV has been the rage for over a decade. Think – The Apprentice, Survivor and my personal favorite, American Idol.

The series delves into the lives of six sassy women from Atlanta’s social elite. Juggling families, careers and a packed personal calendar, the Real Housewives live their triumphs and frustrations out loud. Atlanta continues to be a character in itself as one of the hottest entertainment hubs in America. These driven and ambitious women prove that they’re not just Housewives, but entrepreneurs, doting mothers, and feisty Southern women.

Kim lost 8 inches and all in one hour!

The phones have been ringing off the hook here at Instafirm Body Wraps.

Body wraps are a safe and popular way to trim down prior to a big event, a wedding, a vacation; actually any situation where you want to feel great about the way you look. You will lose 6 -20 inches… GUARANTEED in one hour or your next wrap is free!

Expect pampering using our unparalled experience and enthusiasm. The Instafirm experience is all about the way you feel when leaving…Fantastic!

We’ve got some exciting developments planned for 2012, including specials, packages, and events.  Of course, you can expect more of the same great customer service.

Thank you very much for allowing us to take care of you.  We look forward to seeing you soon!