1. Week 10: Dining Out Week 10 Presentation (v.5) www.WeightLossChallenge.com © Financial Success System LLC Welcome to the Weight Loss Challenge

2. Countdown… StandUp!

3. Did You Connect With Your Coach?

4. Today’s Topic: Dining Out

5.  Italian Restaurant  Mexican Restaurant  Steak House  Healthy Choices at the Mall  35 SMART FAST FOOD CHOICES Hand-Outs

6. Tips On Dining Out Be Colorful

7. Order Appetizers and Sides

8. Dip Into Sauce Give yourself no more than a tablespoon

9. Create your own smorgasbord  Share an entree with a friend  (save money too)  You’ll get a chance to sample a wider variety of items and keep portions down to size  Decide in advance to sample only two or three forkfuls of each dish  It’s especially important to be aware of hunger and satiety signals

10. Chew Slower  Your digestive process gets a chance to work properly  You will be able to savor your food  More likely to stop eating when you are full  Remember, it usually takes 15-20 mins to get the signal that you are full  Sit back from time to time, take a deep breath and decide whether you have had enough

11. Down some H2O Soup and Salad for Starters

12. Stick with a single entree and don’t worry about being a member of the clean plate club  No need to clean your plate  Leave 2-3 bites of everything on your plate – that can save you 200-300 calories

13. Beware the buzz words:  Cream sauces  butter  oil  au gratin  breaded  Alfredo  battered or batter-dipped  gravy

14. Banish Buffets Portion control Mini Meals make your day!

15. Ask them not to bring the bread baskets or biscuits Select foods which are:  Steamed, garden fresh,  broiled, baked,  roasted, poached, lightly sautéed or stir-fried

16. Q1. If you have plans to meet friends for dinner at 7:30pm and you had your last meal at 1:00pm and it is now 4:30pm, do you eat right now knowing you will have dinner later? Q2. What else can we do?

17. Italian What to watch?  Alfredo and Carbonara sauce  Parmigiana dishes are breaded, fried and topped with cheese

18. Hidden Danger List Chicken Parmesan – 1000 calories Chicken Cacciatore – 300 calories stay away from white cream sauces for marinara sauce

19. Go Healthy with These Tips:  minestrone soup,  pasta e fagioli  grilled calamari, eggplant, or peppers  Prosciutto with melon  a chilled roasted tomato soup  pasta with a tomato or a red or white clam sauce.  fish, meat or chicken entree grilled or broiled with the sauce on the side

20.  Watch out for vegetables served in sauce as well (you want them plain with lemon or herbs)  Hold or moderate the cheese!  For dessert, have an Italian ice or fat-free cappuccino with biscotti

21. Mexican 500 calories in just one basket Cheese quesadillas 900 Nachos 800

22.  Ask for black beans or pinto beans, not refried  Nix the sour cream  Go for soft tacos, not hard tacos  Avoid dishes with the following words in their names:  chimichanga (fried burrito)  relleno (deep-fried pepper)  chalupa (deep-fried tortilla)  charra or charro beans (refried)  con queso (with cheese)  crispy What to Choose

23.  Gazpacho  Chicken or vegetable fajitas  Grilled chicken-based dishes  Grilled seafood-based dishes  Salsa and picante sauces  Soft tacos with chicken or beef  Tamales or fish tacos  Chile con carne (hold the cheese)  Pico de gallo

24. What to Avoid  Chips and nachos  Guacamole  Chimichangas  Quesadillas  Crunchy tacos  Chicken flautas  Taco salad  Chorizo sausage  Sour cream and sopapillas

25. Steak House

26. Cheeseburgers are 1000 calories with fries jalapeno popper 660 (for 2) 1700 calories in an order of barbecue ribs Burgers & Ribs

27.  baked  grilled  dry-sauteed  broiled  poached  or steamed Look For…

28. Portion Distortion Quiz

29. Snack Time

30. Product Focus  Thermobond  Snack Defense

31. Featured Products Thermobond – Take it 20 minutes before you eat – Grabs up to 70% of saturated fat from the food you eat Snack Defense – For snacking – Helps reduce carbohydrate absorption and maintain normal blood sugar level

32. Who Wins a Prize?

33. We will learn about: Keeping Your Heart Healthy User Name : wlc Week 11 Password : niteworks www.weightlosschallenge.com Next Week…