Healthy Strategies For Eating Out, Let’s Be Honest


Ahi with daikon radish and carrots with wasabi cream. Edamame in chili oil.

I wrote this post a few weeks ago and boy do I need this advice myself. STAT!
I’m celebrating my 32nd wedding anniversary in Hawaii and there are ample opportunities to eat out. I have a small galley kitchen where I can prepare simple meals but it’s soooooo easy to go out to eat. In preparation for this trip, I packed my favorite knife and a few spice mixes. I made a rough list of meals that can be made simply and I will shop at the local farmer’s market and the local fish market. We are celebrating so I’ve made two reservations at spectacular ocean front restaurants and I will indulge from champagne to dessert. However, every meal is not a celebration and forgetting my wellness goals for 10 days is not an option. With the beautiful scenery and lovely climate I will have no problem walking and hiking every day. Here is my advice for eating out and staying true to your goals without deprivation.

Let’s be honest, don’t you feel better when you eat well.

Have your health goals firmly in mind before you step into a restaurant. Confirm out load or in your head your dietary convictions.
– A vegetarian is never looking at the meat dishes and no one second guesses her requests. Make the menu work for you. A vegan’s choices are limited and she has probably done her homework before she picked a restaurant. You can learn from friends with strong dietary convictions. You have every right to have your own dietary convictions.
– People with real gluten allergies never ask for bread or pastas.
– Paleos never look at the pasta, breads, dessert menu, or alcohol. (Although, I think even a cave woman would have liked a glass of wine and dark chocolate occasionally. Just saying)
– Personally, I eat a low carbohydrate diet, with an abundance of vegetables, fruits and fish. I choose not to eat simple carbohydrates or deep fried foods so I never eat pasta, bread, sandwiches, pizza or fried foods.

Limiting the menu IN ADVANCE to a few choices, based on your personal wellness goal or dietary limitations, is a low stress way to avoid land mines. If you wait until you see the menu before you set your goals then you will probably succumb to the temptation of eating foods that don’t further your wellness goals.

Share an entree or have 1/2 boxed up before you sit down to eat it.
How many times have you eaten everything on your plate knowing full well that you would have eaten 1/4 or 1/2 of that amount at home. You feel stuffed and disgusted with yourself.
Have a “go to meal” before you look at the menu
– My “go to” is Caesar salad with chicken or fish, with dressing on the side or lemon wedges.
– Vegetable based soups or side dishes
– Grilled fish or chicken with no buttery sauces

Don’t drink your calories.
Ask for water and drink a full glass before your meal comes. Limit alcohol to non-sweetened drinks and set your limit before you go out. “One and Done”

Be mindful and savor every bite
Put down your fork and talk with your companions, put away your phone, people watch, enjoy the music or artwork. Dining out should be an experience to treasure not an excuse to overeat.

Need I say this? NEVER EAT IN THE CAR. It’s bad for your upholstery, your driving skills and your waistline.

I leave you with a warm Aloha (the breath of life)


Can you eat out every day and stay healthy? Let’s be Honest


The Best Place to Eat Out is at Home.

The Best Place to Eat Out is at Home.

Let’s be honest, cooking and eating at home will always be healthier than eating out, unless you are eating at a Canyon Ranch Spa under strict supervision. Restaurant food is higher in fat, sodium, carbohydrates and portion sizes because they are catering to the Standard American Diet (SAD). When 60% of U.S. Adults are either obese or overweight do you think you should be eating like the average American? That answer should be obvious. The number of times adults and children eat out is directly correlated to their degree of being overweight or obese. Parents who eat out frequently have children who eat out frequently which is a set up for childhood obesity and eating disorders that last into adulthood. (Scary, right? ) Eat at home and teach your children to eat at home.

No excuses: Preparing a meal at home takes no more time than stopping for take out food.

Eating at home is cheaper by far. Record every dime you spend on restaurant, coffee stops, and take out for one month and multiple that by 12 months and plan a nice vacation with the saving of eating at home. I think you will be surprised by how much you actually spend. Think of this as an investment in your financial and personal well being.

Fast food ideas: Continue reading

Found Treasures- Citrus Chicken with Sage

A Found Treasure from Selma’s Table. This one pot chicken meal is rich with citrus and sage. It’s perfect for a weekend meal or pop it in the oven before you go for a long walk.

Originally posted on Selma's Table:

Citrus Chicken with Sage | Selma's TableA clementine or satsuma is part of our breakfast these days, in the vain hope of keeping at bay, the season’s coughs and colds but a recent purchase of a bag of clementines yielded mouth puckering, lip curling, sour fruit that neither of us can eat. Rather than throwing them away, I have been using them in place of lemons for a similar return in acidity but with a softer more floral flavour.

Chicken and orange is a classic combination and as my eyes fell on the bowl full of sour clementines, I didn’t think twice about adding them to the chicken as I rushed to get something ready for dinner the other night. My Citrus Chicken with Sage is an easy, self saucing, one pan dish that looks after itself while you get on with other things; all it really needs is a salad to round it off.

Citrus Chicken with Sage | Selma's TableI placed all the ingredients in a…

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Pumpkin Kale Enchiladas: Fiesta Friday #38

Pumpkin Kale Enchiladas


Pumpkin Kale Enchiladas

Hello Fall produce!

You know I love summer vegetables but I’m a tad bit tired of tomatoes and zucchini so I welcome the change in seasonal produce. This recipe for pumpkin, kale, Moroccan spiced enchiladas in a feta, coconut bechamel sauce was based loosely on “Indian Enchiladas” (Fitness Magazine, Feb. 2014),which used potato and spinach with curry to create a vegetarian enchilada. In the spirit of using what’s in your refrigerator these warm, creamy, nutrient packed ‘chiladas were born. I think any warm spice combination would work, for example Indian or Moroccan. Try these with Mexican mole sauce and let me know how it goes. Continue reading

10 Things That No One Has Time For – Let’s Be Honest

I’m not buying your excuse that you don’t have time to exercise. Find a way to move every day. You don’t have to join a gym.

Take a walk on the wild side.


And bring a friend.



Here are a few examples of things you really don’t have time for. Continue reading

Found Treasures. Citrus Prawn Noodle Salad Fiesta Friday #37

I love stumbling upon great ideas and recipes and I want to share them with you my loyal readers. Watch this space for my Found Treasures! Today is the first Found Treasure-Recipe. Enjoy!

Looking for a fresh, healthy and beautiful dish to win friends and influence people? Try this lovely salad from Julianna at Foodie on Board. Continue reading

Haricots Verts l’Orange

Do you ever wake up and say, “I really feel the need to barbecue green beans”? Yay me neither. If fact I don’t really love green beans but I hate to waste them and I had a giant bag of fresh green beans and a few oranges sitting around. And voila Haricot Verts l’orange was born. Please don’t judge my terrible French or my so not sexy recipe. Hopefully my peeps at Fiesta Friday will enjoy a taste.



Wash and snap the ends from the green beans. Zest an orange. Combine orange zest, 1 fresh squeezed juice of one orange, 1 garlic glove minced, 1 tablespoon of sesame oil, 2 tablespoons of reduced sodium soy sauce, and a dash of red pepper flakes in a bowl. Toss green beans in the sauce and let sit 15 minutes or so.


Place beans in a grill basket and grill over low direct heat until lightly charred and crisp tender. Serve with grilled salmon, salad and fresh fruit.




Lime and Fresh Turmeric Salmon with Baked Lime Leaf Rice

Check out Kellie’s Turmeric Lime Salmon. Sounds delicious and easy to make. Kellie’s blog, Food to Glow is a must read. Her recipes are fresh and nutritious. I’m off to see my son the surgical intern. I think he needs mothering. Yes, internship is as bad as it sounds but he’s thriving.

Originally posted on food to glow:

turmeric and lime salmonEvery week, twice a week, I post new recipes. I have done this for about three and a half years, and I don’t think I have ever had a tweaky post of a past recipe. But, confession time: this is a re-working of an old post. A freshening up of a family favourite.

Sometimes dishes are too good to let them languish in the twisted labyrinth of one’s archives. This is such a recipe. But with a small change that makes a big difference: fresh turmeric.

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Roasted Garlic Butternut Squash Soup with Parmesan Crisps

Roasted Garlic Butternut Squash Soup

Roasted Garlic Butternut Squash Soup


I love Fall and I am lucky to live in Northern Nevada where we enjoy four seasons. Our autumn air is crisp at night but the days are still sunny and warm. Our local produce changes from tomatoes and summer squash to delicious root vegetables and winter squashes.

Winter squashes are comfort food and their deep yellow and orange flesh provides carotene, vitamin A and fiber. Their natural sweetness is enhanced by roasting. Continue reading

Smoked Salmon and Shrimp Chowder

Smoked. Salmon and Shrimp chowder

I adapted this recipe from Fine Cooking Magazine’s recipe for Smoked Salmon and Leek Chowder. Their version called for whole milk, 3 tablespoons of butter and heavy cream. Try reducing the cream and butter in most recipes to reduce the saturated fat and calories. Substitute olive oil for some of the butter to increase the healthier monounsaturated fats. Most recipes can be modified while retaining or improving the flavor profile. Continue reading