Doggy Bag, Please!

Summer time is here and with that comes more socializing and eating out. It seems like most restaurants serve portions that are enough for a small family! Think about this: The same amount of pasta is served to a 120-pound woman as to a 250-pound man. In most cases, the portion you receive is much more than you need, and while you may be getting your money's worth, you could also be getting an entire day's worth of calories.

Restaurant portions typically overdue it when it comes to protein and starchy carbohydrates and skimp on your veggies! How can you enjoy dining out without getting thrown off track? As with everything else, the key is balance, and taking control of your plate. Here are some quick tips to help you control your meal, so you can enjoy eating out and avoid feeling overly full or
bloated afterwards.

• One serving size of protein is about the size of your palm. If the amount of protein in your entree is too small, boost it by ordering an appetizer that has a good source of protein or by requesting extra meat, chicken, or tofu on your salad or sandwich. If the portions are too large try sharing a meal with a friend or ask for a doggy bag.
  
  
• You should get most of your carbohydrates from produce sources rather than from starchy carbohydrates like breads, rice, and pasta. So think vegetables first. If your meal comes with both, ask to replace the starch with more steamed vegetables, grilled asparagus, a side salad, etc. When it comes to starches, try to limit them to 2 servings a day. If you're having a meal that includes a starch, think about what you really want and watch the serving sizes. If you've decided on grilled fish and steamed veggies, and you know the bread is fabulous… have it! But if you've decided on a baked potato or rice, you've already got your starch and should do without the bread this time.

Don’t Forget to Move!

With a busy summer calendar you may forget to schedule in your workouts, remember that daily activity is important. When it comes to exercise, the key to success is consistency of movement—and pacing yourself is what helps you to be consistent. Whatever your favorite physical activity is, it's important to listen to your body. If you're feeling like your body hasn't recuperated enough since your last workout, pace yourself by modifying today's workout and perhaps lowering the intensity. Make a change in your usual cardio or strength training routine—try going for a walk instead of a run, lower the amount of weight you lift today, etc.

If you can’t get to the gym or outdoors for some activity, pop in one of my workout DVD’s. Try my Matrix Method Power Walk for Weight Loss for an innovative indoor workout with an outdoor feel. This hi-energy interval workout designed to boost your metabolism, burn calories and shape & define your entire body. Get functionally fit by moving through the “matrix clock” with fun steps, lunges, reaching and twisting. My cardio-core segments are sure to zap belly fat and strengthen your core without a single crunch!

Here are three different ways to get movement into your day:

• Formal - This is working out at the gym, in a class or workout DVD, any kind of structured "workout" environment.
• Functional - This means finding ways to move your body more throughout the day, such as parking further away at the grocery store or taking the stairs instead of the elevator.
• Fun - Fun movement is just that—fun! Play with your kids, go for a bike ride, etc. Do anything that allows you to discover the playful side of your personality.

It's all movement, and it all adds up to burning more calories throughout the day!