Tips for eating healthy at a restaurant

Let's face it we all love eating out. However eating healthy at a restaurant isn't always easy. Here are some tips for eating well when eating out. 

1. Say no to Bread

Don't even let the server put it on the table.

2. Skip the Booze

Because your body sees alcohol as a toxin, it works to burn those calories first—meaning that the calories in the food you eat alongside the booze are more likely to be stored as fat. And liquor makes you eat quicker, too. (From Men's Health)

3. Ask for added condiments on the side.  

You can use them sparingly, if at all. This would include sauces, sour cream, butter, cheese, mayonnaise, and salad dressings.

4. Look for key words when ordering. 

​Avoid the words crispy, fried, or breaded. Look for the words grilled, baked, or broiled.

5. Avoid calories from beverages.  

This includes soda, beer, wine, sweetened tea, juice, or specialty coffee drinks.

6. Substitute higher fat choices. 

 When ordering, substitute vegetables instead of french fries or potatoes. Choose low fat salad dressings instead of the full-fat version.

7. Know when to put the fork down

Conscious or mindful eating involves being in tune with your body and recognizing signs of hunger and fullness.

8. Avoid Deserts

Typically restaurants have very limited or any healthy desert. You can always make something healthy at home

For more information:

Schedule a complimentary consultation today! 

About the Author:

Justin A. Seedman is a motivational Health & Fitness Coach and owner of JustinFit In Home Personal Training, based out of Pembroke Pines, Florida. A Certified Personal Trainer and Sports Nutritionist, Justin has drawn on his Bachelor's Degree in Physical Education in order to help thousands of people make a successful lifestyle transformation. 

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Congratulations Michael & Nancy!

Michael & Nancy Mia, JustinFit clients, have successfully completed their 12 week lifestyle transformation program, coached by our world class coach Tom Bowler. 

Their hard work has paid off - Nancy has lost almost 30 pounds and 10 inches and Michael has packed on muscle and increased his strength tremendously! He can do 300% more pushups than when he first started! More importantly they have truly made fitness a part of their lives.

I admire their dedication as they achieve their health and fitness goals and I am glad to share their story with you.

With over 10 years of experience Tom Bowler CSCS, NASM-CES  is a proud member of the JustinFit team. Tom holds a B.S. Degree in Sports Management, and is one of South Florida's leading fitness experts. Tom is available for personal and group training. 

For more information:

Schedule a complimentary consultation today! 

About the Author:

Justin A. Seedman is a motivational Health & Fitness Coach and owner of JustinFit In Home Personal Training, based out of Pembroke Pines, Florida. A Certified Personal Trainer and Sports Nutritionist, Justin has drawn on his Bachelor's Degree in Physical Education in order to help thousands of people make a successful lifestyle transformation. 

Free Info Pack:

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Why starvation diets don't work

Your body canʼt discriminate between intentional calorie deprivation (as in a diet), and starvation. When you dramatically reduce your caloric intake, your body shifts into a protective mode by slowing your metabolism down and holding onto fat (an important energy source) and burning muscle instead. In the beginning of a diet you WILL lose weight by dramatically cutting calories. But it wonʼt be fat loss, it will be water weight and lean muscle tissue – the exact OPPOSITE of what you want to get rid of.

Not only will harsh diets slow your metabolism down to a crawl, causing your initial weight loss to come to a gradual halt, they will also inevitably bring about a “rebound” effect. This rebound will make you even fatter than you were before starting the diet. When you rebound, not only do you generally put on more weight than you actually lost with the diet, your percentage of body fat generally increases because your body cannibalized muscle tissue as an energy source during the dieting process. Thus the “yo-yo” effect that almost all dieters experience.

To permanently lose the fat stores in your body, youʼve got to burn more calories and increase your metabolic rate (the rate at which your body burns fuel throughout the day – even when youʼre NOT exercising) with a precise exercise routine and proper nutrient ratio adaptations (that means eating right at regular intervals). Even if you donʼt exercise (but I recommend you do), just eating 5-6 small, high quality meals each day (and by a meal, I mean anything from a nutritious snack to a sit-down dinner) will substantially increase your metabolism – and youʼll burn more calories!

For more information:

Schedule a complimentary consultation today! 

About the Author:

Justin A. Seedman is a motivational Health & Fitness Coach and owner of JustinFit In Home Personal Training, based out of Pembroke Pines, Florida. A Certified Personal Trainer and Sports Nutritionist, Justin has drawn on his Bachelor's Degree in Physical Education in order to help thousands of people make a successful lifestyle transformation. 

Free Info Pack:

Tags: Pembroke Pines Personal Trainer, In home personal trainer, Miramar Personal Trainer, goal setting, lifestyle transformation, fitness, JustinFit, Justin Seedman, Weston Personal Trainer, Fort Lauderdale Personal Training, weight loss, at home fitness trainer, 33027,33029, 33326,

JustinFit Mission & Core Values

JustinFit's Mission:

To inspire and empower clients to make a successful healthy lifestyle transformation through hands on education, support, accountability, and

 motivational coaching. 

JustinFit's Core Values:

Provide world class service

Constant, Steady, Improvement

Honesty & Integrity 

Exceed Exceptions 

Schedule a complimentary consultation today! 

About the Author:

Justin A. Seedman is a motivational Health & Fitness Coach and owner of JustinFit In Home Personal Training, based out of Pembroke Pines, Florida. A Certified Personal Trainer and Sports Nutritionist, Justin has drawn on his Bachelor's Degree in Physical Education in order to help thousands of people make a successful lifestyle transformation. 

Free Info Pack:

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30 Day Challenge

The Challenge:

Avoid artificial sweeteners for 30 days

Why Take the Challenge:

Artificial Sweeteners – Maybe not so sweet….

by: Rachel Katz Maeroff, CHC, MS

Artificial Sweeteners – Maybe not so sweet….

Those little blue, yellow and pink packets, you’ve seen them everywhere and you’ve probably had food or drink made with them, or added them to your coffee. Artificial sweeteners sound great in theory, all that sweet taste and no calories, it’s every dieter’s dream. There are some people who claim these artificial sweeteners are linked to health problems, like migraines and even cancer. So far the research doesn’t really support this, but there are still reasons to question the “too good to be true” status of these products. 

• The more sweet you eat, the more you want.
• For most of human history sweet and fatty foods were hard to come by, and humans needed them. This means humans are genetically driven to want sweets and fat, our bodies need it. The genetic drive that once helped keep our ancestors alive has no idea there’s a refrigerator in your house, a vending machine at work or a grocery store down the street. Your brain does not realize that you can have all the sweet and fat you can eat, so it keeps telling you to eat more, even though you’ve had more than enough. When we eat sweet, we want more of it, so the super-sweet taste of artificial sweeteners does NOTHING to kill that sugar craving. 
• You might fool your mouth, but you can’t fool the gut and brain.
• You’ve already heard that the human brain is programmed to want sweet stuff, it’s part of who we are. So what happens when we eat artificially sweetened food? Your mouth gets really excited – “YAY!!! Sweet stuff….mmmmm” (picture Homer Simpson drooling). But your gut and brain don’t see any sugar. So the brain says, “Hey, where’s the sugar?” And that takes you right back to #1, the more you eat, the more you want, ESPECIALLY if you don’t get what your brain wants. 
• New research indicates artificial sweeteners might increase your chances of obesity and diabetes, those things you’re using them to avoid.
• Research with diet soda intake shows diet sodas aren’t all they’re cracked up to. One possible mechanism is the sweet taste triggers chemical reactions in the body to start pumping insulin (needed to process real sugar). Increased insulin levels can lead to insulin resistance and eventually diabetes. 
• http://healthland.time.com/2011/06/29/studies-why-diet-sodas-are-no-boon-to-dieters/

So what are you to do if you want to eat healthy?

• Use real sweeteners, but LESS of it.
• Which sweetener you ask? Whichever one you like best and has a strong taste, the stronger the taste, the less you need. 
• Try fruit to satisfy your sweet tooth. 
• Berries, especially blueberries, are tasty and great for you. 
• Switch to foods with no added sugars (peanut butter and bread are a great place to start).
• They might taste strange at first, but soon it will taste normal to you.
• Eat dark chocolate instead of milk chocolate.
• If you find it bitter, tried a flavored one, like mint, or one with dried fruit/nuts in it.
• For your drinks, try stevia. Stevia is a natural sweetener, with no calories, that comes from a dried herb. It is VERY sweet, so use it sparingly. Do not be fooled by the overly processed and diluted version of stevia now on the market. 

If you have more questions about sugar cravings, please contact Rachel Katz Maeroff at rachel@naturalzest.com 

About the Author:

Rachel Katz Maeroff, CHC, MS is the owner of Natural Zest Health Counseling. She is a yoga practicing meat-eater who believes there is no one way to eat and the only rule of food is to keep it real. Rachel works with corporate and individual clients to help them find the food that works best for them. For more information, please visit www.naturalzest.com 

COCONUT WATER "Nature's Sports Drink"

For thousands of years, coconut water has been enjoyed throughout South East Asia, Africa, and the Pacific Islands. Naturally sweetened, Fat-Free, cholesterol-free, low-calorie, super-hydrating, naturally rich in electrolytes -- "nature's sports drink"

5 Reasons to drink Coconut Water

1. more potassium than a banana
2. a healthier alternative to sports drinks
3. super hydrating
4. promotes healthy skin & hair
5. aids digestion 

My two favorite brands:

Vita Coco

Zico

About the Author:

Justin A. Seedman is a motivational Health Coach and owner of JustinFit In Home Personal Training, based out of Pembroke Pines, Florida. A Certified Personal Trainer and Sports Nutritionist, Justin has drawn on his Bachelor's Degree in Physical Education in order to help thousands of people make a successful lifestyle transformation. 

Free Info Pack:

Tags: Pembroke Pines Personal Trainer, In home personal trainer, Miramar Personal Trainer, goal setting, lifestyle transformation, fitness, JustinFit, Justin Seedman, Weston Personal Trainer, Fort Lauderdale Personal Training, weight loss, at home fitness trainer, 33027,33029, 33326,