Fit for Life: Calories. It All Adds Up
Saturday, February 22, 2014
Estimating calories when eating out
So I am going to give you a few examples of where your calories are and why you won't make any improvements eating out. First, you sit down you order a drink. Let's say a glass of wine. Ok so let's start adding. That's 80 calories of sugar on an empty stomach. Great way to get the insulin in your system out of control. Because you do not want to get tipsy you reach for the bread , but you are health conscious so you opt out of the butter for the healthier olive oil, which still carries 120 calories per tablespoon, easily absorbed into the bread. Add 40 calories just for the bread. So with a conservative figure 1 glass of wine 1 piece of bread w/ oil = 240 calories before you touch a morsel of “real food”. And I say conservative because after the first drink, inhibitions get weak, and spiked blood sugar causes excessive hunger, so one piece of bread or drink is unusual.
When multiple couples dine, usually appetizers are ordered family style. Unless everyone is health conscious, there is a good chance a pizza or fried calamari will be ordered. But you order a salad – “with dressing on the side, please”. Guess what? Figure another 120 calories worth of oil/dressing, some blue cheese crumbles and the salad, plus just one bite of something, a taste even, and that brings the appetizer round to a modest 200 + 240 pre app = 440 calories going into the dinner round.
Now we are primed and ready to eat, but trying to be fit requires sacrifices, so you shoot for the healthy omega 3's and order the salmon with quinoa and vegetables. As healthy as it is, we still need to add 157 calories per 4 ounce piece of fish which is about 1/2 order in most places, and quinoa carries 170 calories per 1/2 cup, and cooks are more concerned about taste than calories so the olive oil runs rapidly in the kitchen adding hundreds of calories to a meal. So let's figure 450 calories on dinner + the previous 440 and now we have 990 calories if we pass on dessert, and many people eat out more than once a week. That is 1/2 of a lot of people's daily requirements on one meal.
Now don't get me wrong, I am not a big calorie counter/pincher, and I advise people to up the quality of their food first, and in most cases they lose weight, feel less bloated/inflamed, eating quality food. I won't start counting calories until results hit a plateau, but I always recommend grazing and spreading them out among 5-6 feedings, not 1 or 2. When you consume this many calories in one sitting, you will gain weight. Guaranteed. And I just detailed someone ordering with some concept of healthy food. THIS IS A MODEST ESTIMATE of a meal in a restaurant. I want to make it clear that I am not bashing restaurants, or trying to deter you from eating out and being social, because there are many good ones here. I am just trying to create awareness as to where your calories are hiding, and remind you to pay attention to small details to live healthier. So go out and enjoy food, just don't kid yourself about the amount of calories you are eating, and stop scratching your head and guessing why you are not reaching your goals.
10 Great Yoga Spots
Providence Power Yoga
Providence Power Yoga is the perfect place to get your daily dose of calm, whether you are just beginning the exploration of yoga or have been reaping its benefits for years. Try Revive and Restore for the ultimate class in revitalization and relaxation. If you’re a music lover, Chillwave Solar Flow is your go-to class, complete with fun electronic indie music and heated power-yoga.
51 Bassett Street, Providence, RI. (401) 273-3500.
Bristol Yoga Studio
If you are a yoga beginner or are experiencing the body changes that come with pregnancy, Bristol Yoga Studio is the place to go. Beginners will benefit from Kripalu Yoga, a mixed-level class that emphasizes wholeness, meditation, and balance. Pre-natal yoga will teach breathing techniques, body awareness, and more that will help both in labor and after you have had your child.
13 State Street, Bristol, RI. (401) 569-0147.
Boiler House Bikram Yoga
Boiler House Bikram Yoga in Providence is the place to be for all things Bikram Yoga. Bikram Yoga is a yoga practice that incorporates 26 traditional Hatha Yoga poses and 2 breathing exercises in a hot room. The benefits of Bikram Yoga include detoxification, increased libido, reduced stress, and so much more. Try it out for yourself; we did!
166 Valley Street, Providence, RI. (401) 383-3840.
Yoga Loft RI
Beginners can’t go wrong with Yoga Loft RI in Warren. Try out Yin Restorative Yoga to bring balance to your life, Sunday Morning Yoga for a healthy and rejuvenating start to your week, or Beginners Belly Dance for a fun and creative experience. If you’ve got little ones, sign them up for the Kid’s Yoga Club!
16 Cutler Street, Warren, RI. (401) 245-0881.
Santosha Yoga Studio
Santosha Yoga Studio & Holistic Center offers so much more than yoga. Enjoy complementary wellness consultations to learn the right path for you to take at the center. Explore acupuncture, therapeutic massage, organic facials, and other great holistic services at the center. If you or someone you know are a survivor of cancer, be sure to check out special classes geared towards survivors.
14 Bartlett Avenue, Cranston, RI. (401) 780-9809.
Eyes of the World
Saturday, January 18 from 12:30-2:30 pm, start your yoga journey at Eyes of the World Yoga Center in Providence. For only $18 with early registration, try out a two-hour beginner’s workshop that will show you everything that the center has to offer. Learn the basics of yoga posture, focus, contentment, and humility. Another unique feature of Eyes is free yoga for veterans that suffer from PTSD—visit their website to see how you can help.
1 Park Row, Providence, RI. (401) 295-5002.
Breathing Time Yoga
Breathing Time Yoga in Pawtucket is out to prove to the world that yoga is beneficial to everyone, regardless of weight, age, sex, or ability. This is made evident with their Yoga for Curvy Women class—awesome! Other unique classes and workshops include Stress Less for Teens, Mom & Baby Yoga, Mindful Eating and more! Take a trip to the studio to find a class that’s right for you.
541 Pawtucket Avenue, Pawtucket, RI. (401) 421-9876.
The Heron Studio
The Heron Studio in nearby Fall River incorporates yoga, meditation and dance into their studio culture. Yoga is taught on three levels: introductory for beginners, intermediate to broaden understanding and goals in the practice of yoga, and advanced for students who wish to bring yoga off the cushion and into their daily lives. Several dance classes are taught that embrace community, fitness, strength, and well being.
187 Plymouth Avenue, Fall River, MA. (774) 365-4016.
Check out Shri Studio in Pawtucket for a mindful and relaxing yoga experience. Highlights of their extensive class list include Yoga for Seniors, Gentle Yoga (free for followers of the Gloria Gemma Breast Cancer Resource Center, plus one guest!), and Forrest Yoga—designed to address physical and emotional stresses that may be stored within the body.
21 Broad Street, Pawtucket, RI. (401) 441-8600.
Next Tuesday, January 14 at 6:30 pm, visit Serenity Yoga in Warwick for a $10 drop-in yoga session. The class will incorporate a half-hour of yoga practice and a half-hour of guided meditation—the perfect remedy for your hectic week. While you’re in, make sure to check out all of the classes that the center offers.
21 College Hill Road, Warwick, RI. (401) 615-3433.
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