I really need a refresher on this part of the book (Eat This Not That: The Best & Worst Foods in America); it's called Conquer the Food Court - 5 savvy strategies for enlightened mall munching.
Be a Bargain Shopper
You spend countless hours comparing prices and hunting for bargains, so why drop that wall of prudence when you hit the food court? Instead, look around and see what calorie bargains you can find. Maybe the chicken noodle bread bowl isn't the best option when you can get the same soup from a real bowl somewhere else. And maybe you'll feel better about passing on the fried chicken drumstick when there's a grilled chicken breast just 200 feet away. Sure the food court is teeming with waistline-expanding temptations, but every temptation has a healthy substitution. You ust have to shop smart.
Shop It Off
It seems a little cruel how they insist on placing the sweet-tooth kiosk right in the middle of the mall, seducing shoppers with the enticing aromas of freshly made fudge, warm gooey brownies, and soft-baked cookies. How are you supposed to resist an allure like that? One battle at a time, that's how. Sail straight past the cookie counter without stopping and promise yourself that if the cravings persist, you'll double back and have your treat. Believe it or not, there's a good chance you'll forget all about it. A UK study found that chocolate cravings diminished by 12 percent for regular chocolate eaters after they walked for 15 minutes. That means so long as you keep moving, you'll keep your cravings at bay.
Carry a Water Bottle
This is a rule that can save you calories anytime, anywhere. That's because thirst is far too often confused with hunger. Your brain just does a lousy job differentiating between the two. Keep yourself hydrated and you'll be much better prepared to spend your time in the stores instead of the grub lines. And here's the really good part: Guzzling just 1 bottle of cold water will help you burn more calories while you shop. That's because, as German researchers discovered, 16 ounces of cold water can boost metabolism by 24 percent for a full 90 minutes. Swing by the beverage vending machine as you enter the mall and then sip away as you shop.
Pack a Snack
The mall's selection of snacks is lackluster at best; think French fries, pretzels, muffins, and other quick-fix carbs. The irony is you'll probably need a small snack to help you make it through the day without racing to the nearest deep fryer. A study at Florida State University found that men with low blood sugar (i.e., men who went too long without a snack) performed the worst on tests that evaluate self-control, which means they're liable to make bad decisions in the food court. So what's the key to a good snack? Protein. French researchers found that a high-protein snack eaten 4 hours after lunch delayed the desire to eat dinner by 60 minutes. That will put off your hunger long enough for you to make your final purchases and head home for a real meal. Try stuffing into your purse or pocket a bag of nuts, jerky, or a protein bar. We like Odwala's Super Protein.
Plan for a Small Dinner
Sometimes your defenses flop and you find yourself bellied up to an oversize plate of noodles and fried chicken covered in a murky brown sauce of dubious oriental origin. It's okay; don't panic. you might have one more chance to salvage your day. When Boston researchers tried to pin down the cause of weight gain, they looked at the eating habits of adolescents. As it turns out, both "lean" and "overweight" subjects overate in the food court. What set the two groups apart was the amount of food consumed the rest of the day; the lean students cut back no ther meals, while the overweight students continued to eat full-size portions. Why does this matter? Because it's not the number of calories consumed in one meal that makes or breaks your diet: It's total calories consumed over the course of the day. Compensate for your food-court blunder by cutting your normal dinner in half and you can fall asleep no bigger than when you woke up.
