What's the solution to healthy eating? Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal.

· Today's 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago. · Today's 5 ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago. · Today, a large cookie has about 275 calories. This is over 220 calories more than an average cookie 20 years ago. · Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.

Keep in mind that the health experts all agree on one thing: Obesity is on the rise because people eat too many calories and do not exercise enough. Portion control goes hand in hand with exercise. I'm available to help you get started on an exercise and nutrition plan to change your shape - and your life.

OK, back to Portion Distortion... Armed with this information, what are you going to do the next time you go out for a meal? Try these tips and watch your waistline slim down.

Trim-Down Tip #1: Re-program Your Mind. I'm sure your mother did a great job when she taught you to "clean your plate." The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what's the solution? Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? As soon as you start to feel full, just stop eating. Don't worry - No, your mother won't send you to your room!

Trim-Down Tip #2: Slow Down. It's certainly tough - so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. It's no wonder that calorie consumption is no exception. We eat so quickly, our stomach have no chance to tell us it's full. At your next meal, eat more slowly - chew your food longer and savor your food. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. As soon as you feel full, just stop eating. Congratulations - you just tailored your portion down to its proper size.

Trim-Down Tip #3: Go Halfsies. Old habits die hard, even if your mother isn't standing over you telling you to clean your plate, her presence is felt at every meal. No problem - You just need to make a plan. Next time you're out to eat, try one of these options. 1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate. 2) If sharing isn't an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.

Helping you achieve your fitness goals is my passion - it's a job that I don't take lightly. Allow me to get you fit and strong the safe, healthy way. Contact me today to set up an appointment.