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Trade-off is one of my tools that merits my repeating often. Regardless of what we eat, calories count first, so let's "trade-off"!As we continue eating and drinking our way through the holiday season (and let's not forget beyond, too!) let's focus on the different kinds of trade
offs we can make, and there are many. Because there is no perfect way to eat, and we'll always encounter days with holidays, birthdays, business dinners .... well you get my point, trading off can become an important weight management tool.
The philosophy I do like to share with my clients which I apply to myself
is this, if we can find a way of eating 80% of the time that allows us to
maintain our weight, enjoy our way of eating, not feel deprived, and
it doesn't feel like a diet, we have a win-win situation! This can apply to
the weight loss phase as well.
I have seen many a surprised face from many a client or friend when
they see me enter a Mexican restaurant or hear my tales of a great meal.
Well, yes I drink Margaritas, eat chips, guacamole and desserts to name a few,
but just not as much as I want, or as often as I want. If I choose for
instance, to start my meal escapade with a frozen
drink with chips and trimmings, I trade-off either with a "Go
Lean" entree (another tool), an appetizer dish as my entree or I
eat less calories at the next meal or I have a light eating day the
next day. If I have a couple of parties in one week I eliminate butter on my
toast every morning and my salad dressings every lunch during that week. I'm
always thinking trade-offs! Here then are just a few suggestions for the
parties, holidays and beyond to get the process going.
Trade-off!
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Sharing a fried calamari appetizer? Enjoy a lean fish entree.
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Having a large lunch?
Order a salad and an appetizer for dinner.
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Enjoy wine with a good meal?
Skip the pre-dinner drink.
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Love high fat eggnog?
Look for a low fat version; have just one as a treat and switch to a Bloody
Mary.
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Want that entree with the cream sauce?
Ask for it on the side, and add a just a teaspoon for flavor.
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Crave pasta?
Order an appetizer portion and a salad on the side (appetizer portions are
usually pretty big these days).
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Enjoy a great vinaigrette dressing?
Skip the butter on the muffin in the AM and replace with toast and a
little jam instead.
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Have a sweet tooth? Eat dessert at the party but eat low-fat
frozen yogurt , baked fresh fruit, and other low calorie treats the other days.
When we do overindulge, it's important to not beat ourselves up, but
rather think of the next possible trade-off. Because it's not that one meal,
one dessert, or the one day of debauchery that will cause our weight to go up.
It's the everyday regular intake of too many calories over a period of time.
Can we think of some of our own trade-offs?
Happy Eating!
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As founder and director of The Nutrition at E.K.C. in New York City, June provides counseling in several specialized areas including Health & Fitness Assessments, weight loss, and sports nutrition for the active.
June's background includes her educational and practical experience which spans Exercise Science, Nutrition, and Behavioral Science. She is certified as a Lifestyle Counselor by the A
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