I’m headed off to the windy city of Chicago today and I can’t wait to tour the city! I truly love my job and feel so fortunate that my company flies me out all over for business. I love traveling from one place to the next, experiencing different scenes and meeting people from all over the world.

The only negative about traveling is that it interferes with my routine of healthy eating and exercise, so I usually put aside some time before my trip to investigate the hotels and surrounding areas.

Everyone around me knows how much of a health nut I am, and they are very supportive when it comes to my needs.

For example, my sweet secretary will always scope the scene for me by locating hotels that offer a fitness facility. After she finds a few possible options, I then research them a little further.

I prefer to stay at a comfortable quiet hotel with a fitness center that offers a variety of  machines and weights. If there is a sauna or a pool, then that is just a plus.  I love fitness centers that offer free fruit and water, that  way I can re-fuel my body right after an intense workout and sneak some back to my room for later.

Not only do I consider the hotel’s fitness center, but also its surroundings.

I always Google any parks,  beaches, restaurants or shopping areas. If I am traveling to Florida, then I would rather run on the beach than be in a florescent lit fitness room.

Maintaining my eating program is very important when traveling. I seek out restaurants that offer healthy clean options such as salads, lean meats  and fruit. You can never go wrong with a steak house.

Remember to be a “Dining Princess” and have them prepare the food your way.

Grocery and drug stores are also a necessity. I like to stock up on water, protein shakes, fruit and healthy snacks to last me the length of the trip.

Shopping areas are great for walking around (extra calorie burning), meeting new people and buying things I don’t need like another cute hand bag.

Another must have on my check list, is having internet access because tracking calories is very important when trying to maintain my weight goals. My travel involves so many dinners and meetings, so tracking prevents me from pigging out with my co-workers and clients. The dailyplate.com is a FREE food tracking site that is very easy to maneuver and displays nutrition facts for almost every food item.

Traveling is so much fun, and I am truly blessed to have an opportunity to do so. But just because I am on a trip, does not mean I have to sacrifice my weight loss achievements.

How do you maintain your lifestyle when traveling on business or pleasure?

Love, Ghada

Oh! And if you know of any healthy eateries and fun places to visit in Chicago, I would love your suggestions!

I have gained the reputation from my friends and family of being a dining Diva, but I prefer to call myself the "Dining Princess".

I almost always create my own menu when dining out. I truly am very sweet and never "demand" things from my waiters. I simply explain my situation and ask nicely.

I have come such a long way with my body and I refuse to let a night out with friends throw me off track. My friends may tease me and pressure me to indulge in fried appetizers and double chocolate dessert, but one slip up may lead to more and more.

Plus, after a few drinks no one is really paying attention to my plate.

So take a walk with me as I describe an evening out with a Dining Princess.

Before arriving at the restaurant, I have already checked out the online menu (if available) and decided on what I will be eating that night. I also try to sneak in an apple or protein shake 30 minutes before my arrival,to prevent me from binging.

I always like to make a promise before I arrive.

 "I promise that I will only order the grilled chicken and veggies, and pass on the chocolate dessert!"

Promises keep me on track.

. H2O is always my choice of drink and I always try to down one glass before my meal arrives.

When reviewing the menu, I always browse through the soups, appetizers and salads first, then the entrees.

· Soup is always filling, but may contain a lot of sodium. I opt for broth-based, vegetable filled soups and pass on creamy calorie packed soups and purees.

· Appetizers are great because the portions are perfect and you can pick a few as your meal. Shrimp cocktails and chicken skewers are always yummy.

. Salads are always great and nutritious if made simple. Dressing should always be asked to be on the side. Avoid fancy salads that contain nuts, tortillas, fruit etc. They have too many hidden calories and usually come in large portions.Â

· Entrees are always tempting! If I do choose and entree, I’ll fill up on a salad before. Almost all my dining outs are during the evening so my choices always consist of a lean meat such as chicken and fish, and a generous side of grilled or steamed vegetables. If my entree comes with a starch such as mashed potatoes, I nicely ask my waiter to remove them and add extra vegetables. If I was having lunch, I may go for a small baked white or sweet potato, or brown rice.

· Desserts are allowed in moderation! I believe that you should enjoy your life, and a little bit of sweetness is not so bad. At the end of the day, the total number of calories is what matters. I almost never get dessert, but if I’m out to an amazing restaurant that is known for their homemade tiramisu then I will indulge in a few bites.

I always offer to share my dessert with the dinner party to avoid temptation of eating it all up.

Don’t forget to ask if they can create a fruit plate for you. This is a great alternative to take care of your sweet tooth.

Try a warm beverage after your meal to help seal your sweet cravings, and soothe your belly!

A hot cup of green tea will soothe your belly and keep your cravings at bay.

Chewing a piece of gum right after also takes care of my sweet tooth. I always have a pack of Orbit gum in my purse. It’s piercing peppermint flavor works very well in suppressing my appetite. Nothing tastes good after brushing your teeth.

As long as you are smiling and stay sweet, I promise your waiter will cater to your health needs. Please do not be a diva.

I know there are lots of dining princesses out there!

I would love to hear how you have created your own menu while dining out.

Love,

Ghada

People always ask me “aren’t you bored eating the same thing everyday?” My answer is no, because there are endless options of delicious foods and snacks to choose from.

Here are just a few of my favorite snacks! (Notice how my snacks are well balanced, filled with protein, carbs & fat).

1. FAGE Total 0% Greek Yogurt & frozen blue berries. This is my dessert! Zero fat and packed with protein, FAGE Yogurt is unbelievably thick and creamy. Mix it with a cup of frozen blue berries and never crave ice cream again.

You’ve heard this over and over and over!

It takes 20 minutes for your brain to get the message from your stretched out belly telling you that you are full. Well, you don’t have time to sit around and watch your food for that long so you decide to over indulge and continue to stuff your face.

Guilt kicks and you begin to justify your actions. It is your “cheat” day again, your birthday is coming up and your wise mother told you to never waste food. You picture all the starving people in the world and it is your duty to eat for their cause.

You may be laughing right now ladies but you know it’s true!

I have justified my overeating habits plenty of times but since adopting the Love Your Life Program, I have learned to control myself.

The Cleveland Clinic offers these suggestions to help prevent overeating:

• Use a smaller dish, so that it looks like your plate is more full.
• Serve up an appropriate portion, and don’t tempt yourself with seconds.
• Put away leftovers quickly after dinner, and store them in portion-controlled containers. Freeze whatever you don’t want right away.
• Never eat right out of the bag, box or takeout container. Put bowls or platters of food away or out of sight during dinner. 

Here are a few more tricks that I use in addition to the previous suggestions. 

• Drink a protein shake 30 minutes before your meal
• Drink a glass of water before your meal
• Eat at the table and slowly eat your meal
• Eat your protein first
• Fill your plate with veggies
• Fill up on soup before your meal
• Make a promise to stick to your planned portion
• Chew strong flavored gum after your meal

For your homework this week, I would like you to start applying some of these tips while paying attention to your hunger level. 

Please feel free to post more helpful hints so we can all benefit.

Keep me posted!