It's Lunchbox Time

Here's Your Healthy Tip of the Day:  Today's lunchbox contains alfalfa sprouts, red quiona with spicy olives, grilled eggplant, peppers, onions and tomatoes from the garden.  All followed by luscious clementines...yummy!  Pack your own delicious and nutritious lunch.  You'll make your coworkers drool, you'll lose weight, save money and stay healthy.  What are you having for lunch today?  Or are you having a slice off the street roach coach???

Water, Water Everywhere

The Institute of Medicine has stated that adult men require approximately 3 liters of fluid per day.  Adult women require approximately 2.2 liters of fluid per day.  Size and activity regulate fluid requirements as needs change on a daily basis.  The easiest way to regulate whether you are getting enough fluids per day is to look at your daily urine.  Typically, a light lemonade-like color means you are hydrated.  Urine the color of tea or apple juice means that you are dehydrated and should start drinking much more water.  Note:  vitamins and certain supplements can alter the color of daily urine and make it appear very yellow.  Older persons don't realize they are dehydrated because their sense of thirst decreases as old age sets in.  Pregnant women and persons on certain medications tend to be dehydrated and should pay careful attention to their daily fluid intake.

Here's Your Healthy Tip of the Day:  I'll talk more about hydration over the next few blogs but for now, did you knkow that about 20% of your fluid intake in general (approx. 2.5 cups of fluid) comes from food.  Fruits and veggies are chock-full of fluid.  So, if water is boring, eat more juicy fruits!  Stay tuned for more on water, water everywhere!

Eat Your Broccoli

Ok, so you might not like broccoli, but I'm telling you to eat it anyway!!!  Broccoli is loaded with fiber, folate and one serving contains more that 100% of your daily vitamin K.  It's crunchy, fun in the mouth for texture and downright good for you!

Here's Your Healthy Tip of the Day:  here are some ideas of what you can do to make broccoli one of your favorite veggies!
Sautee' with garlic and olive oil.  Serve on pasta with parmasan cheese.
Substitute squash or pumpkin for broccoli and make a really awesome  pureed broccoli soup.  Sprinkle some shredded cheddar on top...yummy!
Add it to spicy stir fry dinners.
If it's your 'cheat' day, steam it and add melted Parmesan or Gruyere cheese.

Tuesday Timeout

Seaweeds on the Northern California Coast

Here's Your Healthy Tip of the Day:  Take a timeout today for 5 to 10 minutes and just relax.  The long weekend was chock-full of fun, food and friends. As you shovel through all those unread emails of the past 3 to 4 days, go back to this photo and wonder at the beauty of nature.  Tomorrow, I'll tell you all about the edible seaweeds and while they are as buttery and delicate as field greens, they are even better for your health!
Happy Tuesday!

Sugar Plum Biscotti...Yummy!

Sugarplum Biscotti

From EatingWell: November/December 2010

Active Time: 45 minutes
Total Time: 2 hours

Nutrition Profile:  Diabetes appropriate, Low carbohydrate
Ingredients:
1/2 cup dried tart cherries
1/2 cup golden raisins
2 tablespoons dark rum
1 1/2 cups old-fashioned rolled oats
1 1/4 cups white whole-wheat flour (see Note)
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon kosher salt
1/4 teaspoon ground cardamom
2 large eggs
3/4 cup granulated sugar
2 tablespoons unsalted butter, at room temperature
1 tablespoon freshly grated orange zest
1 tablespoon vanilla extract
1 teaspoon almond extract
1/2 cup chopped toasted pecans (see Tip)
3 ounces bittersweet chocolate, chopped into small, uneven chunks


Preparation:
1.Position rack in center of oven; preheat to 350°F. Line 2 large baking sheets with parchment paper or nonstick baking mats.
2.Toss dried cherries and raisins with rum in a small bowl. Set aside.
3.Pulse oats in a food processor until ground to a coarse, but uniform, meal.
4.Whisk the ground oats, flour, baking powder, baking soda, salt and cardamom in a medium bowl. Beat eggs, sugar and butter in a mixing bowl with an electric mixer on high speed until light and fluffy, about 2 minutes. Beat in orange zest, vanilla and almond extracts. With the mixer on low, gradually add the dry ingredients just until incorporated. Add the reserved dried fruit, along with any unabsorbed rum, pecans and chocolate and mix on low until evenly distributed.
5.On one of the prepared baking sheets, shape the dough into two 12-by-2 1/2-inch logs. (The dough is sticky: wet or oiled hands make it easier to shape into a log.) Bake in the center of the oven until lightly browned and feels set when gently touched, about 25 minutes. Let cool on the baking sheet for 10 minutes.
6.Reduce the oven temperature to 300°; reposition the racks to the upper and lower thirds of the oven. Using a serrated knife with a gentle sawing motion, slice the partially cooled logs on a slight angle into 1/2-inch-thick slices. Place the slices, cut-side down, on the 2 baking sheets.
7.Bake the biscotti until they’re dry on top and lightly toasted on the bottom, about 15 minutes. Turn over and bake for 15 minutes more on the second side. Transfer to a wire rack to cool.

Note: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. It is available in large supermarkets and at natural-foods stores. (Or find it online from bobsredmill.com or kingarthurflour.com.) Store it in the freezer.

Tip: To toast chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes. To toast whole nuts, spread on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.

NutritionPer biscotti: 114 calories; 4 g fat (1 g sat, 1 g mono); 16 mg cholesterol; 18 g carbohydrates; 6 g added sugars; 2 g protein; 2 g fiber; 53 mg sodium; 54 mg potassium.
1 Carbohydrate Serving
Exchanges: 1 carbohydrate (other), 1 fat

Here's Your Healthy Tip of the Day:  Try not to eat them all in one hour!!!!

Cleanse and Detoxify

I noticed that on yesterday's blog page, Google put up plenty of ads on cleansing and detoxifying.  I am not a fan of colonics and do not support the habit of forcefully shooting water into the large intestine, only to suck the feces out into a tube.  This doesn't detoxify the body, rather this procedure robs the large intestine and whole body of fluids necessary for homeostasis, creates constipation and heat, creates a high risk of damaging the intestinal walls which can create sepsis and organ damage and destroys the intestinal flora necessary to kill unwanted bacteria.  At the end of the day, you might feel like you've 'lost 5 lbs', but once you eat or drink anything, the body's natural digestive process will take over and you'll be just as 'fat' as before.  Colonics don't get rid of fat - period!
The cleansing process needs careful planning and consideration before one embarks upon this experience.  A total health consultation with a licensed practitioner is paramount.  Only a licensed healthcare practitioner can look at your total lifestyle: eating, drinking, exercise, past medical history, medications, etc - and create a proper detoxification program for you.  What works for one person may not be ideal for the next.  Everyone is different.  I have a product line that I recommend to my patients should they want to rid their body of toxins and 'kick start' themselves into a more healthy lifestyle.  But note:  each and every individual's program is custom-made for that person's needs and constitution (even though they are all using the same product line).
Here's Your Healthy Tip of the Day:  If you want to cleanse, detoxify or 'kick start' yourself into a healthier lifestyle or really want to get rid of the excess fat, seek proper consultation with a licensed professional only.  You will achieve better results, and have better health in the longrun!
On a more personal note:  thanks to all of you who wrote in about yesterday's blog.  Here's a photo one of my clients took this morning and wanted to share!

5 Simple Rules of Eating Well

1. Eat every 2-3 hours.  Small snacks.  Think 'grazing'.  Grazing on small snacks allows your body to burn more calories throughout the day.
2. Include lean (lowfat) protein in each meal and snack.  This applies to vegetarians as well. 
3. Include vegetables in each meal or snack.  If you just can't stand to eat them, then "Go Fro Greens" in your shakes, smoothies or mixed with water will suffice.
4. Save carb-heavy meals for after exercise.  Rice, potatoes, pasta are better processes within a 3 hour window post-exercise.
5. Include a good balance of healthy fat in your diet.  You need fat (fuel) to burn fat!!  But, GOOD FATS are key here.  Lean protein contains saturated fat  Mixed nuts, olives, and olive oil have monosaturated fats.
Flax seed oil and fish oil, contain polyunsaturated fats.
Here's Your Healthy TIp of the Day:  Variety is the Spice of Life!  Eat well, eat colorfully and if you're confused, contact me and I'll enroll you into my Wellness Program where you'll learn how easy it is to get fit and STAY FIT!

Muggy Monday

Oh, it was a great weekend and now, it's back to the city and another Muggy Monday!  Yuk!!!!  So, what do we do about it?  If you've played hard all weekend, take a break today.  Get a manicure, take a yoga class, go see a movie, do nothing.  If you've partied hard all weekend, then ease back into the program with some light aerobic activity, stretching and some weight training.  If you plan on running or cycling outside on a hot muggy day, drink plenty of water and don't overdo it!  Check your local weather channel for air quality in your area before any outdoor training session. 
If you've done nothing recently and would like to 'kick start' yourself into a healthy lifestyle or if you've been doing your best on your own and would like to detox, cleanse your system or 'clean up' your diet, call or email me and learn more about my Online Wellness Program today!
Have a great Monday!
917-701-7582
k@kmondesire.com

Warm Weather is Here...Eat Light and Feel Great!

The warm weather has arrived and it's time to adjust our eating patterns and change up the food varieties.  Heavy meat dishes and winter vegetables should be out of your mindset and it's time to think about the beautiful colors of fresh fruits and vegetables this summer.  Don't know what to eat????  Think color palettes!
-Shrimp with mango slices, frissee, and beefsteak tomatoes - drizzled with balsamic vinegar (or fresh lemon) and olive oil.  Enhance with a sprig of mint.
-Brown rice with fresh lemon drizzled over it, served with 2 eggs over easy and steamed brocoli on the side with fresh sweet cherry tomatoes...oh yum yum!
-Freshly shucked peas, tossed in lemon scented fettucini with smoked trout, oyster mushrooms, rosemary infused seasalt and a bit of fresh light creme.  Side green salad.
-Roasted red peppers, feta cheese and tossed mixed green salad with a nice piece of grilled river trout drenched in lemon and garlic.
Get the Picture??
Here's Your Healthy Tip of the Day:  Make your food look pretty on the plate.  Use colors and paint a beautiful picture with food.  Your palette is full of blues, greens, reds, yellows, oranges...it's only up to your imagination to stop you from having low cal, low fat, low sugar fabulous food this summer.  Our summers are short here in NY, so get with the program and get to the store and get those great paintings going on your plate today!
Bon Appetit!

Gluten, Wheat, Dairy Egg, Yeast, GMO FREE and VEGAN Link

Here's a Great Healthy Tip for the Day:  If you have food allergies or Celiac's, here's a great company to order products and obtain wonderful tasty and nutritous recipes for you and your family.
Orgran is a leading brand totally focused on health and nutrition. It was founded from sound philosophy to assist people improve their health and provide nutritional alternatives for those with special dietary requirements. For people on special diets, Orgran is an easy and convenient choice without having to read complex ingredients listings. All products are Gluten Free, Wheat Free, Dairy Free, Egg free, Yeast Free, GMO Free and Vegan.
Check it out and let me know what you think!  Happy Eats!!

http://www.orgran.com/home/index.php

12 Food Additives You Should Avoid

Jean Weiss for MSN Health & Fitness has written a great piece on the 12 food additives we should avoid.

She writes,  "Whoever coined the term food additives had it all wrong. Including something new in a food doesn't always add up to more, at least when it comes to your health. Studies that test the safety of additives are based on animal trials. It is difficult to deduce whether the results of an animal study equate to human health, though many of these studies show that some additives could be cancer-causing. "

Read all about these food additives on my nutrition page and bookmark it in your blackberry.  The next time you go food shopping, you'll have the list at your fingertips, and you can avoid purchasing foods containing these additives.
Here's your Healthy Tip of the Day:  Better Education Leads to Better Health!  And, let's not forget to say 'thank you' to Jean for sharing!!
http://www.kmondesire.com/nutrition.html

The Three Miles

After jumping rope and Muay Thai, my knees were just too tired to run the 3 miles.  So, I ran for a mile, power walked on an incline for 1.25 miles, then ran for the remaining .75 mile.  

The takehome message here is this:  I listened to my body and didn't tax my knees.  I kept my heart rate in the fat burning zone.  I managed a good sweat and I really did the 3 miles at the end of the day...and, I managed to eat a healthy, lowfat meal in a restaurant afterward!

I WIN!

Here's Your Healthy Tip of the Day:  Remember what I said yesterday about short term goals.  Stay focused.  There are many options when you work out to achieve your fitness goals.  If your body tells you that it's not a good day for a run, then walk or do the elliptical machine.  If your legs are really tired, then do abs and arms.  At the end of the day, the sum of all parts becomes greater than the whole!
Happy Tuesday!

Organic Food...Some Facts You Should Know

Organic Foods - Worth Buying Or Not?


Organic foods are more expensive than nonorganic because these foods are more labor-intensive to grow and do not receive government farm subsidies.
Consumer Reports recently published a list itemizing of organic foods and some guidelines when considering spending that extra cash to purchase them. The criterium included the government standards required for certified ‘organic‘ - use of pesticides, antibiotics or hormones in the raising or production of organic food products. Environmental issues were not considered:

Organic foods to purchase as often as possible: Apples, baby food, bell peppers, celery, cherries, dairy, eggs, imported grapes, meat, nectarines, peaches, pears, poultry, potatoes, red raspberries, spinach, and strawberries.

Organic foods if you‘ve got deep pockets: Asparagus, avocados, bananas, bread, broccoli, cauliflower, cereals, sweet corn, kiwi, mangos, oils, onions, papaya, pasta, pineapples, potato chips, and sweet peas, canned vegetables and dried fruit.

Organic foods not worth the money: seafood and cosmetics. The U.S. Department of Agriculture (USDA) has no set standards for organic seafood; wild and/or farmed seafood can be labeled "organic" even if they contain contaminants (mercury and PCBs).

Cosmetics typically contain a mélange of ingredients that do not necessarily originate from organic agriculture.

The Cost ($$$)
50% is the average extra cost for organic food, but 100% extra is the norm for milk and meat.

Consumer Reports listed the following ideas to cut costs of organic foods:
• Comparison shop
• Buy locally produced organic foods from farmer’s markets
• Buy a share in a community-supported organic farm or food co-op to get a regular supply of seasonal organic produce
• Order by mail

Misting of foods in your local market can allow pesticide residue to run from nonorganic to organic foods. Be sure that your organic food choices are not placed on the shelves in too close proximity to the nonorganic foods.

Did You Know?
Widespread use of antibiotics in conventionally raised animals may cause drug resistance. Synthetic growth hormones may cause cancer or accelerate puberty for girls.
Synthetic growth hormones are banned for poultry and any organically raised animals. Something to consider for anyone planning to become pregnant, pregnant or nursing women. The criticism: The National Dairy Council's web site states that “milk from hormone-treated cows has repeatedly been shown to be safe for human consumption." You choose…we live in a democratic union….

What's 'Organic?'
• "100% organic": No synthetic ingredients are allowed by law.
• "Organic": At least 95% of ingredients are organically produced.
• "Made with Organic Ingredients": At least 70% of ingredients are organic; the other 30% are from a list approved by the USDA.
• "Free-range" or "free-roaming": Animals had an undetermined amount of daily outdoor access.
• "Natural" or "All Natural": Doesn't mean organic. Claims aren't checked.

Drug-free, pesticide-free, chemical-free….equals GOOD QI! Do the best you can when selecting your food choices. Not everyone can afford the prices of organic foods, but whatever your budget - buy as fresh and 100% organic as you possibly can! You’ll eat better and feel better!

The Eastern Diet...Eat Like A Shaolin Warrior & Look Like One Too!

What is the Eastern Diet?
The Eastern diet includes five tastes – spicy, sweet, sour, bitter and salty. Each taste has a specific property and is associated with a particular organ of the body. For example, hot spicy foods can be ingested to assist a patient with what can be considered a ’cold’ condition. This is an intentional oversimplification because tastes and combinations of properties can be quite complex given a patient’s particular condition.
The Chinese diet is quite varied and encompasses six food groups: meats, fruit, dairy, vegetables, grains, and spices and herbs. Meats are considered to be Yang in energy; vegetables are Yin. Loosely interpreted, Yang foods (warm foods) are considered appropriate for consumption in the wintertime (lamb, beef, organ meats), whereas the Yin foods are much more suited for the heat of the summer (melons, vegetables, legumes). Of course, the underlying constitution of the individual must be considered for any nutritional program. Free-flowing Qi throughout the body is harmonious and essential to good health. A diet rich in grains and legumes and fruits is best for this free-flow of Qi, while fats, refined sugars, alcohol and caffeine are encouraged only in moderation and not for frequent consumption. Here’s a bit of trivia…did you know that the famous Shaolin warrior monks have subsisted for centuries on a vegetarian diet?

Why Should You Participate in an Eastern Diet?

It has been proven that changes in dietary habits can truly help patients suffering from chronic sinusitis, digestive problems, obesity, joint pain, Meniere’s, vertigo, and fatigue. Eastern nutritional counseling with the additional modalities of Acupuncture and herbs can be an effective method in the treatment of these ailments.

I can work with you to create a nutritional outline to gradually and progressively bring you to the road of well-being and good health.   Contact my office today and learn how you can look and feel like a warrior.
 In the meantime…Bon Apetit!  Happy Eating!

Yoga and More!

Well, today I went back to my morning yoga class after almost 6 weeks.  The comment my teacher and fellow yogis (after welcoming me back) was..'wow, you look great!   You lost weight!'.....NOTHING could have made me feel better today!  All this hard work and commitment to good health and fitness is paying off because it's being noticed!

For the first time in almost 2 years, I was able to do a full and DEEP Warrior 2 pose and a true Chair pose!  No knee pain at all!  All that physical therapy has been paying off.  My chattarongas were on the money and we ended class with gratititude and respect for oneanother and our practice.  My yoga teacher, Johanna, couldn't have been more supportive and kind and attentive.

Feeling like a superhero once again, I went straight for that treadmill after class and did 2 miles.  I started off slow at a 12 minute pace.  After a while, feeling like I was going nowhere fast, I stepped up the pace to a 9:30 mile.  I finished strong.  I share a 1/2 grapefruit with my trusty dog and enjoyed a protein shake.  I'm on track!  I'm back!  I'm healthy and strong!!

Namaste!

Everybody's Grandma

An old woman who I called 'Grandma' once told me this: "Kelley, no matter what, everybody has to have something to eat".  Simple, concise, a true-ism....words I've never forgotten.  'Grandma' had raised several children as a single parent when that type of lifestyle was not the norm.  Not only did she feed her family, but she made sure everyone who came to her door also had something to eat.  I think of her often and with love.

From time to time, after having a wonderful meal at a fab restaurant, I'd have my 'doggie bag' on my lap, sitting on the train - already looking forward to the leftovers.  And from time to time, I'd encounter a 'homeless' person passing through the car, looking for some change, and telling some story of how they arrived at their predicament in life.  I've always offered my leftover meal, told them what it was and how good it was; it was always accepted with gratitude and a 'God bless you'.  Grandma's words would just shout out in my mind....everybody has to have something to eat--simple, nothing more, nothing less.

Nutrition is a strange bird...some of us have been on 'diets' our entire lives; always struggling with that extra 5, 10, 15 pounds of too much of whatever it is that we indulge in.  Other people deliberately starve themselves or purge after gorging themselves, so they can see every bone in their body.  We have choices to eat or not eat...unlike many humans who strive everyday to get a bowl of rice into their bellies.

Nutrition is fuel; we need to eat so that our bodies can produce proteins, fats, hormones, strong bones and brain cells, red and white blood cells; we need to maintain homeostasis.  When we do not feed ourselves properly (whether this be from overeating or starving), we become infertile, our brain cells die, our bones become brittle, our vital organs fail, we look far older than we are, we become ill, we die.

We are an accident of birth - we are lucky to have a roof over our heads, think about what we'd LIKE to eat for dinner, whether we should go to the gym or go get that cake from the bakery.  Take advantage of your good luck today, eat well, honor your body and share your good fortune with someone who has none.  Keep two pieces of fruit in your gym bag.  After your workout, eat a piece of fruit and if you see someone who has nothing, offer them that second piece of fruit.  You'll do something healthy for yourself, and for someone else who really needs it!

'Grandma' wasn't my grandmother, she was everyone's grandma. 

Laughter and Love Are Great Medicine

Today is Nurse Sooki's 14th Birthday!!!!  Let's all send my trusty clinic therapy dog best wishes for 14 more years of adventure!!  My favorite furry friend is getting grilled fish and chicken today...two of her favorites!
Sooki's healthy tip of the day:  fatty omega 3 fish is great for the joints, digestion, skin and hair.  Take it from the Blonde Bombshell (and that ain't me!), she's been getting her fish, chicken, beef, occassional rabbit, duck and rooster along with fruits, veggies and salads for years....no wonder I'm broke!  She eats me outta house and home.  But, Nurse Sooki Sez:  Eat well, exercise, love, laugh and get lots of physical petting and hugging - you'll live long, happy and healthy!  And let's not forget....some good street garbage and junk food every once in a while does wonders for all of us!
Take it from the dog....she knows best!

Check out Nurse Sooki Sez:  Woofs of Wisdom From the Nurse Dog of Wall Street, available at http://www.blurb.com/.  It's Nurse Sooki's very own book about her Tales on Wall Street as a Therapy Dog!!

So, What Am I Eating For Breakfast and How's That Knee????

Many of you ask me what I eat for breakfast and what my daily food intake is now that I'm on my way to health and fitness. O.K., here's a typical day:
Breakfast:  1 scoop low carb protein with 8oz skim milk and 2 tblspns of flaxseed oil.
Midmorning:  an orange, or a half a grapefruit, or a banana
Lunch:  2 oz lean protein with a handmade salad.  Dressing is a tblspn of olive oil with either balsamic vinegar or fresh squeezed lemon.
Midafternoon snack:  a bit of peanutbutter and honey on a flatbread and a fruit.
Dinner:  3 oz protein, dark leafy greens (hot or cold) and a green vegetable.  Maybe a flatbread or 1/2pita (since I'm a breadaholic).
Beverages:  I usually have a cup of coffee in the morning...or not.  I drink a pitcher of green tea during the day, plus lots of fresh water and at dinnertime, either seltzer with fresh lemon/lime or water.
That's basically the plan.
Today, it is 29 days since my knee surgery and my wonderful and talented surgeon tells me I'm doing just great!  We are going to add a minitrampolene to the mix and I'm bound for the elliptical machine!  Today, I wore real shoes (2.5" heel) and so far, so good!  Stairs are still a bit challenging but we both feel that within another 4 weeks, I might just be seen running again in the downtown area with my trusty dog, Sooki!
What's the secret to the success so far???  Acupuncture and laser for the knee, lots of physical therapy exercises that I do everyday, and proper diet.
Someone asked me today if it is true that acupuncture really works for diet.  YES!!!!  Acupuncture and herbal pills can stimulate thyroid function and boost the metabolism.  It can help drain excess fluid, reduce appetitie and clear toxins from the body that trap fats in the body.
Call or email me if you are interested in my 12 week total health program for Fitness!  It's worked quite well for many of my patients and can work for you too!!

1 Pound Of Fat Equals 6 Pounds of Pressure On Your Knees!

Did you know that just 1lb of excess weight adds 6lbs of additional pressure on your knees?
Let's do some simple math here....if you are 10lbs overweight, that means that you are putting 60lbs of addtional pressure on your knees!!  If you are 20lbs overweight...that's 120lbs of additional pressure on your knees.....imagine you are a 5'5" woman whose ideal weight is 135lbs.  You are 20lbs overweight...that means that you are walking around like a 255lbs woman.  Now...if you go out and jog, you are putting 255lbs of pressure with each step you take...
So, when you're thinking about the extra cheese, roll or added serving of high fat sauce, keep that fact in mind.....
How's that for your free tip of the day??

How To Dine Out While Trying To Shed a Few Pounds

It's not as difficult as you would think!  Here are a few dining tips:
Instead of alcoholic beverages, order a club soda with a slice of lemon and lime.  It's refreshing, fills you up, and no one will know if there's a shot of vodka in your drink.  If you do want that glass of wine with dinner, start off with a glass of club soda or seltzer when you are seated and drink a glass of water.  Alternate between a sip of wine and a sip of seltzer during dinner.  Chances are you will be unable to finish the glass of wine...that's about 600 fewer calories imbibed at the table.  Order a green salad for an appetizer and ask for fresh lemon and olive oil on the side (or balsamic vinegar).  Add your own dressing on the salad and enjoy the texture of the greens.  Ask that your protein source be baked or broiled with no added salt or toppings - same with veggies...order them steamed or grilled.  You'll avoid any unnecessary sodium which will bloat you and the insidious fats that are added in most restaurants for flavor.  At the end of the day, you'll be proud of yourself!  You will have stayed on track, enjoyed your evening, had a great meal and those goals you've set will be closer to attainment.
To learn more about nutrition, log onto  http://www.kmondesire.com/nutrition.html
There is a plethora of information on nutrition and you will see just how much sodium might be in your favorite condiments and fast food joints...read it - it's food for thought.
For more information about nutritional counseling and my complete LifeStyle Program, contact me via email and I'll tell you all about it!