When eating out:

- Decide in advance what you want to eat (think of something good for you). Then don’t open the menu, just tell the waiter what you want and they can suggest something that fits what you want. That way you won’t be tempted to eat foods that you know won’t be good for you.

- Be the last person at your table to start eating and eat slowly.

- At restaurants with salad bars load up on the raw vegetables. Pass up the pickled or canned items. Choose the greens that have the darkest color - they have the highest nutritional value.

- Pass on the high-fat or creamy dressings. Use lemon juice or vinaigrette dressings.

Here are some tips you can use if you tend to overeat at meals:

- Drink Water ½ hour before a meal
- Have an apple 10 minutes before each meal (or at least 1 meal a day)
- Try eating with the opposite hand.

Snacks

I’ve read recently that snacks should be treated as “binge control”. Snacks should be used to help you not get too hungry before your next meal. If you’re too hungry you may tend to overeat because you are starving. So if you need a snack to help you make it to your next meal you definitely want to choose a good one. Here are a few ideas:

1. Hard boiled egg - lots of protein and only 80 calories (even though I’m not into calorie counting)

2. Almonds - Eat the raw and unsalted variety if you can.

3. Prunes - helps boost blood sugar better than raisins.

4. Popcorn - It’s whole grain and rich in fiber.

5. Dark Chocolate (my favorite) - rich in antioxidants and doesn’t raise blood sugar. Of course, if you eat more than 3 small pieces, you’ve overdone it.

Isagenix has a new dark chocolate snack called Isadelight that is great for cleanse days or as a snack any day. Find out more about them here (but there‘s no need to pay retail price - check with me first). It can give you increased energy, reduce cravings, lighten your mood and greater brain and heart health.