cleansing your body 61
more. Many people like the idea of having set portion sizes, but
soon realize that by keeping a food log and gaining more experience
with listening to their bodies, they have become mindful of what,
when, and why they are eating and less fi xated on portion size.
Other basic strategies for success include not skipping meals,
especially breakfast. If my schedule changes and challenges my
ability to eat when I need to, I always have some fruit, a box of
shredded wheat cereal, or something healthy available nearby, to
avoid the inevitable pitfalls that could await me. Always consider
vegetables the preferred food group to seek second and third serv-
ings from. Vegetables contain many fewer calories than any other
food group does, plus they contain a lot of vitamins, minerals, and
fi ber. One habit that has helped me maintain my desired weight,
after childbirth and menopause, is to start my dinners (and often
lunches) with a couple of cups of tossed salad. Eating this much
fi ber and bulk fi rst greatly reduces how much I will eat of higher -
calorie foods that follow the salad.
As you can see from the sample menus, whole, clean foods can
provide a wide and interesting variety of choices. Although many of
us prefer a diverse selection of foods during the week, others are
happier and often more successful with simple, repetitive choices.
While the majority of the dishes are simply prepared, they do incor-
porate leftovers for lunch and some examples of healthier restaurant
foods to enjoy for a change of pace.
In choosing a restaurant, it ’ s best to consider those that prepare
foods “ in house ” ; if the restaurant prepares its dishes from scratch,
the chef can easily cook meals with no added salt. This is the case
with most good, authentic Italian restaurants. To enhance your suc-
cess there, it ’ s often best to simply ask the waiter which fresh veg-
etables and fi sh are available, rather than choosing from the menu.
Ask that your food be grilled with a teaspoon of olive oil, some fresh
lemon juice, and herbs; request that no salt or sauces be added.
Other tips for restaurant success include asking for one slice of
bread, rather than an entire basket, and, instead of using butter,
requesting olive oil. Being clear on what you truly want before you
enter the restaurant is key; this can save you from making choices