When you think about the best things of childhood, among them are likely spending time with friends, playing kickball or baseball with makeshift items as bases, climbing the monkey bars and swinging on the swings, playing tag in the backyard, riding your bike for miles...
And you performed most of these activities without even thinking about it, while laughing with the friends who were doing the same things as you!
That's the way it is at FitBody Boot Camp in Woodstock. Every weekday at 6 a.m. (and Monday, Wednesday and Friday at 9:15 a.m.), a group gathers at World Campus to run, jump, lift weights, do push-ups and pull-ups, jump rope and more – all while laughing and enjoying themselves.
These aren't hard-bodied athletes, either. They're men and women with jobs and families who choose to start their day having fun in a way that just happens to have some beneficial effects on their overall health!
The music is loud and activities change quickly. One minute, the group is sprinting across the room; the next, they're pushing mats across the floor, tossing a ball or pulling against their own weight with a fitness tube.
Boot campers can often be heard encouraging one another - “You can do anything for thirty seconds!” - followed by high-fives and smiles while they grab a sip of water between activities.
If you're looking for more fun in your life, consider joining the FitBody Boot Camp class at World Campus and bring some of those great childhood memories back!
Monday, April 26, 2010
Friday, March 19, 2010
21 Day Rapid Fat Loss Program
21 Day Rapid Fat Loss Program is Back!
Hey,Stacy Ward here,
I’ve been getting a lot of emails asking if we have fast solution to help with the shrinking the waist, hips and buns area…
Well, we offered this once and I ran out of spots, so here goes again!
… while there is no quick fix (I don’t care what the infomercials claim) I did go to the drawing board and crafted a NEW 21 Day Rapid Fat Loss Program that’s right up your alley – if you want fast results.
You probably know that our Fat Burning Boot Camp is pretty much full, but we do have room for another small group so I thought I’d let you know that my NEW 21 Day Rapid Fat Loss program starts Monday, March 29th and the best part is that the 21 day program is discounted to only $97 and INCLUDES a fat loss meal plan program too.
The only catch is that the camp is almost full and we can only take on 12 more participates. So if you’re ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Loss Boot Camp.
Here’s how to register…
Just call my office at 678-881-9881 and let me know that you want in on the 21 Day Rapid Fat Loss Boot Camp and we’ll get you all dialed and ready for Monday or simply click the "Buy Now" button below and your are guaranteed a spot!
form action="https://www.paypal.com/cgi-bin/webscr" method="post">
The class will take place Monday – Friday, 6AM or Mon.-Wed.- Fri., 9:15 AM at World of Gymnastics in Woodstock,Ga.
Looking forward to seeing you there!
Stacy Ward, CPT, NASM
678-881-9881
Hey,Stacy Ward here,
I’ve been getting a lot of emails asking if we have fast solution to help with the shrinking the waist, hips and buns area…
Well, we offered this once and I ran out of spots, so here goes again!
… while there is no quick fix (I don’t care what the infomercials claim) I did go to the drawing board and crafted a NEW 21 Day Rapid Fat Loss Program that’s right up your alley – if you want fast results.
You probably know that our Fat Burning Boot Camp is pretty much full, but we do have room for another small group so I thought I’d let you know that my NEW 21 Day Rapid Fat Loss program starts Monday, March 29th and the best part is that the 21 day program is discounted to only $97 and INCLUDES a fat loss meal plan program too.
The only catch is that the camp is almost full and we can only take on 12 more participates. So if you’re ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Loss Boot Camp.
Here’s how to register…
Just call my office at 678-881-9881 and let me know that you want in on the 21 Day Rapid Fat Loss Boot Camp and we’ll get you all dialed and ready for Monday or simply click the "Buy Now" button below and your are guaranteed a spot!
form action="https://www.paypal.com/cgi-bin/webscr" method="post">
| 21 Day Rapid Fat Loss |
The class will take place Monday – Friday, 6AM or Mon.-Wed.- Fri., 9:15 AM at World of Gymnastics in Woodstock,Ga.
Looking forward to seeing you there!
Stacy Ward, CPT, NASM
678-881-9881
White Bean Ratatouille
White Bean Ratatouille
Ratatouille is a dish of cooked vegetables that originated in southern France. It is hearty and satisfying, like comfort food, with none of the guilt. This version contains white beans which add protein and have a wonderful texture. Serve it hot or cold, either way this dish is sure to please.
Yield: 8 servings
Here's what you need:
•1 large-size globe eggplant, cut in 1/2 inch cubes
•1 tablespoon water, for sautéing
•2 medium-size red onions, sliced
•3 medium-size zucchini, cut in 1/2 inch cubes
•2 red bell peppers, cut into 1/2 inch squares
•4 garlic cloves, minced
•1/4 cup dry white wine
•1 cup vegetable stock
•4 tomatoes, seeded and roughly chopped (or 2 cans - 15 oz each – fire roasted diced tomatoes)
•1 tablespoon chopped fresh parsley
•1/2 teaspoon dried thyme
•1/2 teaspoon dried oregano
•2 bay leaves
•2 (15oz) cans white beans, drained and rinsed
•Salt and fresh group pepper, to taste
•1/2 cup finely chopped fresh basil
1.Steam eggplant cubes for 10 minutes. Heat the water in a large-size sauté pan, add onions and cook, for 5 minutes.
2.Add zucchini and bell peppers and cook, stirring often, for another 5 minutes. Add steamed eggplant and cook another 5 minutes, then add garlic.
3.Add wine and stock. Bring to a boil over high heat, then reduce heat to medium-high and stir in tomatoes, parsley, thyme, oregano, and bay leaves. Reduce heat, cover, and simmer gently for 15 minutes, stirring occasionally.
4.Add beans to skillet, stirring well to combine. Cook, uncovered, until vegetables are tender but not mushy and liquids have thickened, stirring occasionally for another 5 minutes. Season with salt to taste.
5.Remove skillet from heat, remove the bay leaves, and stir in chopped basil.
Nutritional Analysis: One serving equals: 195 calories, 1g fat, 38g carbohydrate, 11.5g fiber, and 9.5g protein.
Ratatouille is a dish of cooked vegetables that originated in southern France. It is hearty and satisfying, like comfort food, with none of the guilt. This version contains white beans which add protein and have a wonderful texture. Serve it hot or cold, either way this dish is sure to please.
Yield: 8 servings
Here's what you need:
•1 large-size globe eggplant, cut in 1/2 inch cubes
•1 tablespoon water, for sautéing
•2 medium-size red onions, sliced
•3 medium-size zucchini, cut in 1/2 inch cubes
•2 red bell peppers, cut into 1/2 inch squares
•4 garlic cloves, minced
•1/4 cup dry white wine
•1 cup vegetable stock
•4 tomatoes, seeded and roughly chopped (or 2 cans - 15 oz each – fire roasted diced tomatoes)
•1 tablespoon chopped fresh parsley
•1/2 teaspoon dried thyme
•1/2 teaspoon dried oregano
•2 bay leaves
•2 (15oz) cans white beans, drained and rinsed
•Salt and fresh group pepper, to taste
•1/2 cup finely chopped fresh basil
1.Steam eggplant cubes for 10 minutes. Heat the water in a large-size sauté pan, add onions and cook, for 5 minutes.
2.Add zucchini and bell peppers and cook, stirring often, for another 5 minutes. Add steamed eggplant and cook another 5 minutes, then add garlic.
3.Add wine and stock. Bring to a boil over high heat, then reduce heat to medium-high and stir in tomatoes, parsley, thyme, oregano, and bay leaves. Reduce heat, cover, and simmer gently for 15 minutes, stirring occasionally.
4.Add beans to skillet, stirring well to combine. Cook, uncovered, until vegetables are tender but not mushy and liquids have thickened, stirring occasionally for another 5 minutes. Season with salt to taste.
5.Remove skillet from heat, remove the bay leaves, and stir in chopped basil.
Nutritional Analysis: One serving equals: 195 calories, 1g fat, 38g carbohydrate, 11.5g fiber, and 9.5g protein.
7 Reason You Can't Lose Weight
There are few things more frustrating than not being able to lose weight.
You want to be slimmer and to tone your body, but your weight won't budge.
Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.
Blocker #1: Your Mind
Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.
•Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.
•Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
•You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
•Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.
Blocker #2: Your Fear
Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.
Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.
•Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.
•Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
•Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.
Blocker #3: Your Excuses
Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.
•Don't skip out on your responsibilities with excuses, instead expect more from yourself.
•Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.
•Remember that you can only have two things in life: excuses or results. Which do you want?
Blocker #4: Your Commitment
How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.
•The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved.
•Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
•If you don't give up, then you'll never fail.
Blocker #5: Your Diet
If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.
•Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
•Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
•Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.
Blocker #6: Your Patience
It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:
•Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
•Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
•Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.
Blocker #7: Your Support
People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.
•Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
•I am passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes.
•When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.
Get serious about your results and begin the last weight loss program that you'll ever do.
You want to be slimmer and to tone your body, but your weight won't budge.
Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.
Blocker #1: Your Mind
Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.
•Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.
•Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
•You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
•Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.
Blocker #2: Your Fear
Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.
Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.
•Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.
•Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
•Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.
Blocker #3: Your Excuses
Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.
•Don't skip out on your responsibilities with excuses, instead expect more from yourself.
•Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.
•Remember that you can only have two things in life: excuses or results. Which do you want?
Blocker #4: Your Commitment
How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.
•The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved.
•Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
•If you don't give up, then you'll never fail.
Blocker #5: Your Diet
If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.
•Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
•Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
•Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.
Blocker #6: Your Patience
It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:
•Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
•Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
•Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.
Blocker #7: Your Support
People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.
•Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
•I am passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes.
•When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.
Get serious about your results and begin the last weight loss program that you'll ever do.
Sunday, March 14, 2010
TOP TEN REASONS TO PARTICIPATE IN FITBODY BOOT CAMP IN WOODSTOCK:
TOP TEN REASONS TO PARTICIPATE IN FITBODY BOOT CAMP IN WOODSTOCK:
10- You need help keeping your New Year's Resolution to “Lose Weight & Get Fit.”
9 – Your tennis shoes haven't seen the light of day since the Summer Olympics.
8 – You have difficulty getting “motivated” to exercise.
7 – Your “skinny jeans” are a distant memory.
6 – You're bored with your current workout regimen.
OR
5 – You don't have a current workout regimen.
4 – You reminisce about how much fun it was to exercise when you were a kid.
3 – You think it's too cold/wet to exercise outdoors this time of year.
2 – Summer's coming – shorts & swimsuit weather.
1 – FITBODY BOOTCAMPERS ARE WAITING TO WELCOME YOU TO THE MOST FUN WORKOUT IN
WOODSTOCK!
In the past month, FitBody BootCampers have jumped rope, played “hopscotch” with rope ladders, tossed an oversized soccer ball, played musical chairs, learned kickboxing techniques, raised funds and stocked the food pantry shelves at M.U.S.T. Ministries, laughed and had fun while they lost weight and got in shape!
What are you waiting for? Call today to start having FUN and FEELING GREAT!
10- You need help keeping your New Year's Resolution to “Lose Weight & Get Fit.”
9 – Your tennis shoes haven't seen the light of day since the Summer Olympics.
8 – You have difficulty getting “motivated” to exercise.
7 – Your “skinny jeans” are a distant memory.
6 – You're bored with your current workout regimen.
OR
5 – You don't have a current workout regimen.
4 – You reminisce about how much fun it was to exercise when you were a kid.
3 – You think it's too cold/wet to exercise outdoors this time of year.
2 – Summer's coming – shorts & swimsuit weather.
1 – FITBODY BOOTCAMPERS ARE WAITING TO WELCOME YOU TO THE MOST FUN WORKOUT IN
WOODSTOCK!
In the past month, FitBody BootCampers have jumped rope, played “hopscotch” with rope ladders, tossed an oversized soccer ball, played musical chairs, learned kickboxing techniques, raised funds and stocked the food pantry shelves at M.U.S.T. Ministries, laughed and had fun while they lost weight and got in shape!
What are you waiting for? Call today to start having FUN and FEELING GREAT!
Sunday, February 28, 2010
Burn the Fat and Feed the Hungry Charity event for M.U.S.T Ministries
Burn the Fat and Feed the Hungry Charity Event for MUST Ministries
Fit Body Boot Camp and World of Gymnastics hosted our first annual Burn the Fat, Feed the Hungry Charity Drive event on Saturday, February 27 at the World of Gymnastics facility.
The two-hour fitness bootcamp, led by Fit Body Boot Camp-Woodstock fitness expert Stacy Ward and Eric Gurvin, collected funds and non-perishable food items to assist in stocking the pantry for MUST Ministries in Cherokee County.
The event began at 8 a.m. and participants brought in paper grocery bag filled with non-perishable food items or made a monetary donation payable to MUST Ministry.
It was exciting to see people in the community care about helping those in need. It was a fun and easy way to do something so meaningful for others while engaging in our fat burning workout.
For more ways to donated to MUST Ministries please go to their website.
I also wanted to thank all the supporters that donated their products for the raffle and event.
Publix at Rose Creek donated Water, Chic-Fil-A donated coupons, Planet Beach donated free tanning or spa services, DiLussa Salon, owners and bootcampers Connie and Amanda donated men and women's hair cuts, Maddy Moo Designer Purse, owner and bootcamper Elizabeth, donated $50.00 gift certificate, Andretti's Entertainment Center donated Vip passes to experience Race Car driving thanks to bootcamper Gemma, Bootcamper Teresa donated her handmade jewelry pieces, and World of Kids donated a One year free membership.
The winners of the raffle prizes was Bootcamper Susan Schul and Suzi Maida won the one year membership to World of Gymnastics for her son.
Fit Body Boot Camp and World of Gymnastics hosted our first annual Burn the Fat, Feed the Hungry Charity Drive event on Saturday, February 27 at the World of Gymnastics facility.
The two-hour fitness bootcamp, led by Fit Body Boot Camp-Woodstock fitness expert Stacy Ward and Eric Gurvin, collected funds and non-perishable food items to assist in stocking the pantry for MUST Ministries in Cherokee County.
The event began at 8 a.m. and participants brought in paper grocery bag filled with non-perishable food items or made a monetary donation payable to MUST Ministry.
It was exciting to see people in the community care about helping those in need. It was a fun and easy way to do something so meaningful for others while engaging in our fat burning workout.
For more ways to donated to MUST Ministries please go to their website.
I also wanted to thank all the supporters that donated their products for the raffle and event.
Publix at Rose Creek donated Water, Chic-Fil-A donated coupons, Planet Beach donated free tanning or spa services, DiLussa Salon, owners and bootcampers Connie and Amanda donated men and women's hair cuts, Maddy Moo Designer Purse, owner and bootcamper Elizabeth, donated $50.00 gift certificate, Andretti's Entertainment Center donated Vip passes to experience Race Car driving thanks to bootcamper Gemma, Bootcamper Teresa donated her handmade jewelry pieces, and World of Kids donated a One year free membership.
The winners of the raffle prizes was Bootcamper Susan Schul and Suzi Maida won the one year membership to World of Gymnastics for her son.
Friday, February 12, 2010
The Truth About Restaurant Calories
The Truth About Restaurant Calories
By now it is probably clear to most consumers that eating out is not the healthiest choice. Yet all the marketing hype projected by restaurants can sound quite convincing. Restaurants and fast food chains are pitching everything from fat free, no carbs, low calories, high fiber and other specialty menu items.
Many even make specific promises about their food choices by providing nutritional information guides and even list macronutrient details right on their menus. Such details have been welcomed by millions of consumers who are watching their waistlines. Unfortunately, even if you adhere to ordering from these "healthy" menu offerings, you may still find yourself struggling to lose weight.
There may be a legitimate reason for this struggle; it's been discovered that many of these so-called healthy menus are providing misleading information. A recent Scripps Television Station investigation revealed very disheartening results. The investigation uncovered huge discrepancies.
Both restaurant chains and fast food establishments were tested in the investigation. While some food menu items matched their published nutrition details or came close, others had variances such as twice as many calories or eight times as many fat grams. Yikes! That means while you might have counted that meal you ate out last night as only 500 calories, in reality it might have been a whopping 1,000 calories!
So, if you rely on self-published macronutrients from restaurants, you may be severely sabotaging your diet. Does this mean you must cook every meal you consume, seven days a week? No! This investigation's evidence is just a reminder that YOU must always take full responsibility for understanding what is going in your mouth.
Rather than relying on caloric and fat information provided by restaurants, just stick with these tips when dining out:
Start your meal with a salad that ONLY consists of veggies. Have your salad dressing on the side and try to use only 3 to 4 spoonfuls of it on your salad.
Order your meals steamed, grilled or broiled.
Avoid items that are fried or sautéed.
When your server brings your meal to you, ask that half of it already be placed in a to-go bag. Then save that portion for another day.
Ask that side veggies be steamed with no added butter or sauces.
Choose beverages without sugar or sugar substitutes. Try water with lemon slices, unsweetened tea or caffeine free coffee.
Skip the bread bowl.
Don't order appetizers in addition to an entrée.
Share a meal with a friend.
For sandwiches, ask for whole wheat bread.
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