By The Restaurant Dieter

Author: restaurantdieter (Page 3 of 25)

Eating at the Delta SkyClub


Once again I find myself in the Delta SkyClub. I had enough restraint to limit myself to one red velvet cookie. Even with all these choices and more.

A good reason to exercise

A friend of my husband asked him recently, “What happened to The Restaurant Dieter.” The answer was in my last post. I diet no more.

That doesn’t mean I don’t try to eat healthy and take care of myself. It just means that I’m not counting those Weight Watchers points anymore.

Christmas is challenging time for most folks who struggle with weight. Besides the availability of rich and sugary food itself, emotions run high — both happy emotions and not-so-happy emotions.

What to do? Today it was 25 minutes on the treadmill. Did the trick.

 

Why I am not dieting

About a year ago, I rebranded this website from The Restaurant Dieter to Healthy Restaurant Eating.com. I did not know at the time how wise that decision would be. I’m done with dieting.

And I’m no worse for it.

Yesterday, I weighed in at Weight Watchers. Without tracking and counting Weight Watchers points for two months now, I have remained in the same weight band I have been for the better part of a year.  How have I managed? I have engaged in mindful eating — not at all the same as a diet — and gotten some exercise. I’ve added more nuts to my diet, whenever I feel like it. And I’ve stopped eating when I feel full.

These are the wise conclusions in a revealing new book called “Why Diets Make Us Fat: The Unintended Consequences of Our Obsession with Weight Loss.” Author Sandra Aamodt chronicles her own journey, along with tons of peer-reviewed scientific research that shows why this is a losing battle. Most interesting of all to me is the research that shows the very act of mentally focusing on the weight battle wears us down and results in…more eating.

In a recent column for The New York Times, she wrote:

WHY would dieting lead to weight gain? First, dieting is stressful. Calorie restriction produces stress hormones, which act on fat cells to increase the amount of abdominal fat. Such fat is associated with medical problems like diabetes and heart disease, regardless of overall weight.

 Second, weight anxiety and dieting predict later binge eating, as well as weight gain. Girls who labeled themselves as dieters in early adolescencewere three times more likely to become overweight over the next four years. Another study found that adolescent girls who dieted frequently were 12 times more likely than non-dieters to binge two years later.

How credible is her work? Pretty credible. She has an undergraduate degree in biophysics, a Ph.D. from the University of Rochester and four years of post-doctoral research at Yale University, according to her biography. She’s also was the editor-in-chief of the scientific journal, Nature Neuroscience.

And her own journey will sound achingly familiar to those who have struggled with weight their entire lives.

This is no knock on Weight Watchers, which just this year changes to a new emphasis on eating mindfully, exercising and overall health. It’s called “Beyond the Scale.” In fact, though I am not tracking and writing things down, I am eating the way Weight Watchers recommends on its “Simply Filling” plan, which does not require the level of writing things down that the standard points-tracking plan does.

At some point, I might chuck Weight Watchers entirely, but not yet. I like being able to weigh in to keep my mind on my mindfulness, so to speak. And for a person just starting to get serious about living a healthy lifestyle, I’d still recommend it as a splendid way to get acclimated to eating the good food our bodies need more often.

Weight Watchers weigh-in: Up 2, but it could be a lot worse

Travel is hard. It shows up on the scale for nearly everyone. In my case, it was:

  1. A weekend in New York for fun.
  2. A week in Orlando at a company conference. You can’t set the menu, you can’t avoid the food. There are healthy choices, of course, but so many others and so much of it. And when the meetings start with breakfast and go through sponsored events until 9 p.m., it’s not easy.
  3. A weekend in Cincinnati with friends.

There’s always next week.

Review: at il Giallo in Sandy Springs, you’ll find plentiful vegetables and a flexible staff

When proponents of healthy eating talk about the “Mediterranean diet,” they are talking about Italian food, but not Italian food as it is often consumed in the United States. Here you find huge servings of pasta, drenched in heavy sauces and overwhelmed with cheese. Not for the weight-conscious at all.

In Italy, the Mediterranean diet uses lighter preparations and more vegetables and legumes than you’ll see on the typical Olive Garden menu. My Sicillian grandmother might pair a pasta with a light sauce made from nothing but garlic, olive oil and broccoli. Or peas with a touch of tomato and some of the cooking water from the pasta itself.  One of my favorite restaurants in Rome serves nothing but fried fish and giant white beans cooked with onions in olive oil.

A recent visit to il Giallo Osteria and Bar in Sandy Springs, Ga., allowed The Restaurant Dieter to order just such a meal from a nicely accommodating wait staff. In Weight Watcher terms, a very filling dinner was a mere 14 points.

il Giallo is proudest of the pasta, which is made on-site. This point took a starring role in the server’s menu spiel, which unfortunately went to record length. Pasta can be ordered in a large or half portion for those who wish to have a “primi” in the spirit of a traditional Italian meal: antipasti, a small primi of pasta or risotto and a secundi of meat or fish.

il Giallo’s menu has its share of  rich pastas; this restaurant is in the suburbs of an American city, after all. But one seemed doable if only the butter could be left off. It certainly could, the sever immediately agreed. What arrived were three perfectly cooked tortelli, stuffed with a bit of cheese and an earthy tasting of greens and a modest amount of marinara on the side. It was excellent, and the butter was neither needed nor missed.

 

The tortelli with ricotta and wild greens, minus the butter

The tortelli with ricotta and wild greens, minus the butter

When any restaurant menu has so many vegetable sides — cortoni, as they’re called in Italian — I often make a meal of two or three. There were seven on the il Giallo menu. The the server offered to make a plate of three. It was enormously filling — huge mounds of nicely caramelized cauliflower and golden beet with a bowl of simply prepared cannellini beans.

The kitchen’s presentation on one plate deserves praise, too. It’s embarrassing when a restaurant is so clueless that, even when asked for a vegetarian entree, sends out two or three plates and tries to wedge them onto the table.

All were excellent, but I couldn’t finish. I assessed 7 Weight Watchers SmartPoints for a cup of the beans and another 4 for the fats in the preparation. And were it not for il Giallo’s location — a strip mall off Roswell Road — I felt I might just have been in Rome.

Review: Cafe Sunflower in Atlanta is great vegan, but not necessarily ideal for weight watchers

Vegetarian and vegan restaurants evoke thoughts of healthful plant foods and grains, if not Birkenstocks and skinny people whose thighs are no bigger than my wrist. If you’re watching your weight and looking for that kind of vegetarian restaurant, Cafe Sunflower, with locations in Atlanta  and Sandy Springs, is probably not for you.

It is a wonderful restaurant that elevates vegetables to a sinful delight, and you are just as likely to get fat eating there as not. Like Dirt Candy in New York City, the extensive menu reads and tastes decadent.

My first visit to the Atlanta location was on an unseasonably warm day after Christmas. It was nice enough to sit outside on the narrow patio. It was late in the day for lunch and the hostess was firm: “We close in 10 minutes.”

“Does that mean that I can order?”

“Yes, but quickly.”

OK, not the best welcome, but I learned later from the server that the cooks do indeed hightail it out after the end of the lunch service at 2:30 p.m. Dinner begins at 5 p.m., presumably with a second crew of cooks.

Their hasty departure did not prevent them from serving me a lunch that, while vegan, was sumptuous. Just imagine: those two words together in the same sentence.

Beet carpaccio with cashew cheese and olive pesto

Beet carpaccio with cashew cheese and olive pesto

The starter was a beet carpaccio. Thin raw slices were arranged on a long, rectangular plate with squiggles of superfluous sauce on either side. On top of each beet slice was a dollop of cashew cheese. The combination was wonderfully rich and didn’t seem affected one way or another by a smear of the sauces, described as olive pesto. I couldn’t find a listing for cashew cheese, so I assessed 6 Weight Watchers SmartPoints for 2 tablespoons of cashew butter.

The entree was filling enough that a starter wasn’t really needed at all. A large spinach wrap was stuffed to capacity with quinoa, spinach, zucchini, mushrooms, mashed sweet potato and avocado. It nudged the edge of pool of chipolte aioli, and the small dish of a vegan cheese came on the side, as requested. It was accompanied by a small cup of earthy butternut squash soup and a green salad with a bright, ginger dressing.

Even without the cheese, the burrito was thick and rich. It didn’t look shiny, as if the vegetables had been bathed in an olive oil. But what was inside felt undoubtedly substantial. This clocked in at 6 smartpoints for a cup of quinoa, 5 for a half an avocado, 6 for the spinach wrap. Even with no visible fat, it seemed wise to throw in another 3-4 smartpoints to cover that potential plus the couple of times the burrito hit the chipolte aioli.

Quinoa avocado burrito with butternut squash soup and green salad

Quinoa avocado burrito with butternut squash soup and green salad

For lunch, 26 is a substantial expenditure of points. Too much, really. Half the burrito would have sufficed. The Restaurant Dieter paid for it, too.

The whole affair called for a nap that ended with heartburn — a rare event when I’m eating light and healthy. All the contributing factors were probably at play: the position of the lower esophageal sphincter when laying down, too much food, meals high in fats and oils (animal or vegetable) and likely, garlic and onions somewere in the preparation.

But I couldn’t stop.

On my second visit, I resolved to consume fewer calories and ordered a decent squash soup and the warm quinoa veg plate. On the latter, the name proved as accurate and boring as the dish itself. I’m sure the chef would say it was my own fault.

Crispy Brussels Sprouts

Crispy Brussels Sprouts

Ravioli

Ravioli

Meanwhile, my companions reveled in the menu’s delights: excellent steamed dumplings with cabbage, carrot, tofu and black mushrooms; crispy (read: deep fried) brussels sprouts; the sunflower burger; and the Kabocha squash ravioli.

I felt so deprived that I wound up ordering a slice of their rich, dense, coconut cake and eating every crumb.

Wonderful yes, but not a low fat outing.

Coconut cake

Coconut cake

 

Why exotic locales are hell on your diet

Going on vacation is hell on a diet, period. This is doubly true in a country where one has to be careful about what he eats and drinks — say Mexico, China and Cuba.

Two of the three above landed The Restaurant Dieter on an antibiotic. For the Mexico trip some years back, I thought those fears about the water were overblown. So I ate lots of produce washed in the local stuff and consumed water and ice cubes with abandon. I brushed my teeth with the bottled water the hotel provided and figured that was enough. Until it wasn’t.

For China in fall 2015, I followed the U.S. Department of State’s advice on eating abroad and returned without incident. But my diet was lacking in satisfying, uncooked and low fat fruits and vegetables. I came home heavier than I’d been in quite awhile.

Earlier this month, in Cuba, I took a Pepto Bismol before every meal and tried to strike a balance. At the start, I skipped the healthful vegetables and ate meat-and-carb-laden meals: pork, chicken, lobster, black beans and rice; and ropa vieja, the shredded beef that is the national dish.

Paella

Paella

But I missed raw vegetables and gradually added them back in as the week went on. The result? Cipro again.

The problem, of course, is that while the water in many countries is perfectly safe for those used to drinking it, there may be pathogens that our bodies cannot tolerate.

Flan

Flan

Of course, complaining about dieting in Cuba misses the point. Cuba’s economy is reeling from the fall of the Soviet Union in 1991 and a U.S. embargo that was strengthened in the 1990s. During that period, our guide said food was so hard to come by that every Cuban lost 25 percent of his body weight.

Although the Cuban state provides a guaranteed allocation of food for every person in need, it’s meager. The state-run ration store we visited had mostly empty shelves, and the extras were expensive. A can of beans cost 56 cents — in a country where the average wage is $20 a month. Cubans are pinning all their hopes for a stronger economy on President Obama’s visit and a subsequent thaw in U.S.-Cuban relations, but nothing is certain.

It makes you realize how much of a privilege it is to be eating from the cream of Cuba’s burgeoning restaurant scene and dieting at all.

A 60-cent can of beans is expensive on a $20 a month salary

A 60-cent can of beans is expensive on a $20 a month salary

“I’m sure there’s something there that you can eat,” they say.

The only non-beef sandwich is a veggie burger that clocks in at 520 calories, 25 grams of fat, 57 of carbs and 18 of protein.

And as I’ve reported before, there is nothing remotely healthy about the gourmet burger menus, however grass fed the beef may be.

Review: Assembling your own salad at Atlanta’s Mi Cocina is smart indeed

When the subject is eating healthy, a Mexican chain restaurant seems an unlikely choice. But this Weight Watcher passed by two other restaurants to eat at Mi Cocina in Atlanta’s Midtown neighborhood.

Two reasons:

  1. The menu offers a perfectly dieter-friendly ceviche that is spicy, fresh and quite filling.
  2. The Mexican restaurant ubiquitous basket of tortilla chips is not salted, making it possible to eat just six and no more. A salty meal, with its addictive properties, can trigger a binge day that doesn’t end.
The lettuce

The lettuce

The ceviche is full of healthy ingredients

The ceviche is full of healthy ingredients

Mi Cocina appears to be a small chain based in Texas, with restaurants in Dallas and Houston. The menu is pretty typical: tacos, enchiladas, some salads, guacamole, fajitas and nachos. Usually at a Mexican restaurant, I order fajitas. I request that the cook pluck them from whatever oily marinade they are in, rinse them under the sink and grill them dry. With some pico de gallo, guacamole and corn tortillas, it’s a reasonable choice.

Mi Cocina’s ceviche is a smaller portion than it used to be, but it is still a nice mix of shrimp, jicama, mango, avocado and red onion in a cilantro-lime vinaigrette. The restaurant does not publish nutritional information, but My Fitness Pal estimates it at 109 calories, 4 grams of fat and 10 grams of protein. That comes to 3 Weight Watchers SmartPoints.

The ceviche great on its own, but today I ordered a salad — blue cheese dressing on the side, no bacon and no crisp friend onions. The server was so stunned, he stammered: “Without those things, there really isn’t anything to the salad but the lettuce.” Perfect.

When it arrived, I dumped the ceviche over the lettuce, added about a tablespoon of the dressing and mixed it all up. “That’s pretty smart,” he said.

Yes, it was. So smart I had six of those unsalted chips.

Tortilla chips come unsalted

Tortilla chips come unsalted

 

 

 

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