LETTERS From CAMP Rehoboth CAMP Fitness by Rick Moore Making the Right Choices It started in Dallas as a way of getting a group of gay men and women together to share a good meal and discuss t
|by Rick Moore|
|Making the Right Choices
It started in Dallas as a way of getting a group of gay men and women together to share a good meal and discuss topics of interest. When Nick moved from Dallas to Delaware, we both thought it would be a great idea to continue that tradition. So we put the word out that anyone interested in getting together for a meal should let us know. It turned out to be quite successful. Sometimes we'd get as many as 16 showing up for dinner on a Friday night. It's a great way to meet new people.
Eventually we got Mark and Joe to handle getting the word out via email as to where we'd be going for dinner. Suggestions were appreciated; we ate Chinese, Italian, Mexican, American, and even Greek. We went to our favorite places and we would check out any new places as they opened. Some were really good and some so-so. Any place we eat has to be accessible and affordable. What's the big deal? Well, I'll tell you. You really have to be careful about what you order. Selecting the right thing on the menu can make or break your meal and your diet.
It is no big secret that many restaurants over-salt, over-fry, and load up the fat on your order. Many in our group are taking medications for diabetes, cholesterol, and high blood pressure. Restaurants don't take that into consideration. You have to make the right choices if you plan to have a good meal and a good evening out.
Did you know that an average adult can have up to 2400 mg of sodium a day? There are 880 mg in one serving (1/2 cup) of cream of mushroom soup. That's 39% of your salt intake for just one item on the menu. There goes the blood pressure!
Watching your fat intake? Well, that ranch dressing you just poured on your healthy green salad has 130 calories of fat out of a total of 140 calories in a 2 tablespoon serving. Do we really put just 2 tablespoons of dressing on our salads? I'm afraid not. Okay, so add some olive oil and vinegar for your salad dressing, it's a whole lot healthier!
Do you squirt ketchup on your salted and deep-fried French fries? There are 40 calories in one tablespoon of ketchup. The third ingredient on the label is high fructose corn syrup. That is a higher concentration than the vinegar they add, which is listed after it.
Many people load up their plate with heaps of ketchup. Cut back on it drastically and save those calories from being added to your waistline.
Do you want to get me started on soda consumption? Well, it's just sugar water. There are 9 tablespoons of sugar in 12 ounces of soda. Why not get ice water with a slice of lemon. It saves calories, and money, because most restaurants don't charge for water.
Instead of getting your protein fried (and it's usually coated) ask the restaurant if you can have your beef, chicken, pork, or fish baked or broiled. Many will try to accommodate you.
I've seen several guys in our group order pizza. They load it up to the hilt with double cheese, pepperoni, anchovies, and bacon. Talk about salt and fat citythis is it! No amount of pill popping will help undo the damage of this heart attack on a plate. If you decide to get a pizza, try grilled chicken, veggies, and single cheese.
I've noticed that the guys in the group that work out on a regular basis are the most health conscious, and aware of the hidden ingredients in their food. These same guys also don't take huge amounts of prescription drugs.Be aware that the more meals you eat out, the more salt, fat, and sugar you ingest. If you aren't careful, there may be health issues that arise. Making the right choices has a long-term effect on your health. Think about it!
Rick Moore is a personal trainer certified by the American Fitness Professionals & Associates. Visit him at www.ricksfitness.net.
LETTERS From CAMP Rehoboth, Vol. 18, No. 11 August 08, 2008