How can I eat healthy when dining out?

Here are tips for healthful eating away from home:

  • Choose restaurants that have low-fat, low-cholesterol menu items.
  • Don’t be afraid to ask for foods that follow your eating pattern if you can’t find what you need on the printed menu. This is important.
  • Order poultry, fish or meat that is broiled, grilled, baked, steamed or poached rather than fried.
  • Eat lean deli meats like fresh turkey or lean roast beef instead of higher-fat cuts like salami or bologna.
  • Look for vegetables seasoned with herbs or spices rather than butter, sour cream or cheese. Ask for sauces on the side.
  • Order a fresh mixed greens salad with char broiled and sliced beef or chicken on top.
  • Order a nice steak, use the lean cut choices and have a salad on the side
  • Order a nice rack of lamb and say no to the bread and potatoes, but go for that green mixed salad.
  • Drink lots of water, instead of wine or beer. You can have Perrier or other carbonated waters, as long as there’s no sugar.
  • Order a low-fat dessert like sherbet, fruit ice, sorbet or low-fat frozen yogurt.
  • Control serving sizes by asking for a small serving, sharing a dish or taking some home.

Top 10 Effective Beach Travelers to Stay in Shape

  1. Burpees (try different variations too, such as side burpees or
    burpees to backward jump
  2. Sprints on sand to pushups to single leg iso-squat parallel to floor
  3. Walking lunges wrapped in a heavy soaked body towel (acts like a
    weight vest and keeps you cool)
  4. Bodyweight Squats to Knee Ups
  5. Single Leg Step Ups (on a rock or other high object), knee
    should raise higher than hip to single leg dives
  6. Cross Body Mountain Climbers to Free Hand Skipping
  7. Shadow Boxing to Single Leg Knee Ups
  8. Over the back toss with a heavy coconut
  9. Beach Ball Oblique Twists to Mountain Climbers
  10. Ankle bounces to Butt Kicks to Jumping Jacks to 10 Straight Leg
    Jumps (alternating)

The above are for individuals that have no injuries. You make your
own sets, reps and tempo / hold time. These are exercises you can do
right on the beach. No equipment needed except a heavy duty beach
ball and a coconut.