HEALTHY BODY

Shrink, Swap, Skip How to Eat Healthier When Dining Out

By Elise Brown

Many people fall off the health wagon when dining out, but with a little forethought you really can make smarter choices.

 Skip the Appetizer Most appetizer choices are very rich and high in calories.  Shrink Portion Size Restaurants often serve portions that are three times the size of a normal portion size. Shrink the portion size down in half by taking half of it home to eat for another meal.  Swap a Side Item

Don’t be afraid to ask your waiter to swap out items. Most restaurants are happy to accommodate their guests. For example, you can ask to swap a fattening side item for a fresh, low-calorie garden salad or steamed veggies (hold the butter).  Choose Water

Sodas alone can be 250-300 calories or more. Swap sugary sodas for calorie-free lemon water or herbal tea.  Skip Dessert

Or, if you just can’t pass it up, shrink your calorie intake in half by sharing it with a friend.

SpicyGarlic Edamame By Amber Arevalos

Edamame is a soybean that is harvested from pods. You can find them in shells or harvested where the bean is removed from the shell in stores. They are nutritious and easy to find in many markets these days. Edamame is a typical food in Asian-type restaurants and places where healthy foods are sold. The buzz of this nutritious and flavorful food has been spreading. One cup of cooked edamame has 224 calories, 18.4 grams of protein and only 13.8 grams of carbohydrates.

There are also 8 grams of fiber, 3.52 micrograms of iron, magnesium, potassium, zinc and selenium. The nutrition benefits of edamame are plenty. You can find on organicfacts.net that edamame can boost the immune system, improve bone health and support a healthy digestive system. It can also help with weight management since it contains high amounts of protein and minimal fat. It may even have the potential to prevent cancer because of the number of isoflavones. This food item is one of the most excellent sources of plant-based protein.

Another great ingredient in this recipe is garlic. Garlic has been long used as a medicinal property for centuries. This ingredient has been used in ancient civilizations such as Egypt, Babylon, Greece and China. It is a potent flavor that is part of the onion family. One of garlic’s most well-known health benefits is its ability to boost the immune system.

Calories per Serving • 207 Total Fat-11.3 g Total Carbohydrates-14.2 g Dietary Fiber-7.0 g Total Sugars-3.8 g Sodium-655.9 mg Protein-15.3 g

INGREDIENTS • 1 cup water • 3 cloves garlic, minced • 1 tbsp chili paste • 1⁄2 tsp salt • 1 10-ounce bag edamame in their shells • 2 tsp olive oil • 2 tsp soy sauce DIRECTIONS  Add one cup of water to a small pot and add the edamame. Boil for 3 to 5 minutes, and drain.  Mince the garlic, then place the garlic and olive oil in a small frying pan. Sautee on medium heat for 2 minutes. Stir constantly so it doesn't burn.  Add the cooked garlic to a small bowl and combine with the chili paste, soy sauce, and if using, extra salt.  Pour the sauce over the warm edamame and stir. Serve.