Copenhagen- Denmark

Do you ever have those moments that you pinch yourself to see if its real? That's what happened to  me this summer when I got a phone call from my husband asking me if I wanted to go to Denmark. His company was sending him abroad for a meeting so I got to tag along for a long weekend.

The only things I knew about Denmark before I left were:

• They are the happiest country in the world.
• They are the most organic country
• They have very low obesity rates

It was almost like Denmark was made for me! I was so excited to absorb their culture and see how everyday people live and eat a healthy life.

The food in Denmark was amazing!!! Each morning I usually had Greek yogurt with a Rhubarb compote and muesli. Fruit was rare but I had to share a photo of the big breakfast we got on the last day, it was amazing.

The cost of food in Denmark is extremely extremely high. From a health perspective this makes me realize that the population makes an investment in their food choices. Where in America we tend to gravitate towards cheap meals and low cost purchases. Its noted that Europeans actually spend 25% of their incomes on food, that's a lot! So the take away here is to make the investment in our food choices!

The people of Denmark ride bikes EVERYWHERE!!! Copenhagen had separate bike lanes and even separate bike traffic lights. They also have walking trails all over the place. Jason and I must have walked 10+ miles a day taking in all the sites, it was exhausting but that is a way of life here. So my take away is find tiny ways to live a more active life- take the stairs, park farther away, take a walk during a conference call etc.

Processed food in Denmark was extremely hard to come by. Even the 7-11 sold fresh croissants and danishes which is a favorite here for breakfast along with a coffee. Unlike here in the US where we eat a big breakfast of pancakes or bacon and eggs. Take away here is to lighten up  our breakfast and eat until your 80% full.

And the last big difference I noticed is that lunch was the big meal of the day and they ate slowly. This was such a new experience for my husband and I. We know we should eat slow but being in a culture that practices this, is truly life changing. So slow down you meal- use chopsticks or hold the fork in your opposite hand, and make lunch your biggest meal of the day.

Overall we had an amazing trip and the best recipe trick we learned was with Edamame. In Denmark they serve it with fresh lemon squeezed over top, instead of soy sauce. We were hesitant at first but were obsessed, its so refreshing and easy! We have made it twice already.

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Frowns mean your not moving!

Shape Magazine

Dining out do's and dont's

Dining out while trying to maintain or lose weight doesn't have to be difficult. Use the strategies below to enjoy an evening out without the stress!

1. Set A Budget- Determine how much you are going to eat before you head out to the restaurant. Remember you can be a little lenient just add some activity or a brisk walk to your day. Also remember to be flexible on special occasions and enjoy life, just make sure you eat carefully most of the time.
2. Put On Your Game Face- Determine guidelines- such as skipping the pre-set 5 meal menu special and order al carte menu items. Take one piece of bread and then ask the waiter to remove the basket.
3. Make Special Request-Hold the cheese, sauce or dressing on the side, substitute a side salad or veggies for the french fries etc.
4. Practice Portion Control- Ask for a to go box when the meal arrives and put away half your meal before you start eating (save for lunch or dinner tomorrow). Order a salad first and share and entree with a friend or just order a few appetizers instead of an entire entree.
5. Break Down (Language) Barriers- If you don't know ask!? These words tend to mean high fat , high calories dishes- Au gratin, hollandaise, fried, sauteed, scalloped, bolognese, scampi, parmigiana etc.
6. Downsize The Super Size- Order a children's meal or a smaller meal like a basic burger. After the first few bites it all starts to taste the same.
7. Watch Out For Extras- such as cheese, bacon, mayo, double patties, bread, etc.
8. Don't Go Top Heavy- Extra toppings on your salad can sabotage your efforts. Go light on croutons, cheese, bacon and dressing.
9. Don't Drink Away Your Progress- Drinking with the meal is fine but too many margaritas may wreck havoc on your diet. Remember to alternate each drink with water.
10. Resign From The "Clean Plate Club"- remember it takes 20 minutes for your body to feel full.
    

Weight Loss Tips

This is my favorite tip that helps you slow down your eating. We all can finish dinner in 5 minutes flat when we are starving after a long day, but it takes at least 20 minutes for our body to register that we are full, so we tend to over eat. Chopsticks are a great way to help you slow down and enjoy your meal. I mean have you ever tired to pick up rice with chop sticks or lettuce? I definitely recommend trying this tip!

Switch your fork to your less dominate hand. Not only is it more difficult to pick up the food and cut the food but it forces you to slow down your consumption.

SWITCH ALL YOUR DINNER PLATES TO SALAD PLATES! This tip is a great way to "fill" up your plate and eat the proper portion size. Dinner plates are extremely larger and we tend to feel unsatisfied when the plate is not filled. Using salad plates tricks your eye into thinking you are eating more.

This is a great tip if you love sweets. Eat all your desserts, cake, ice cream, pie etc in a nice glass (champagne flute, martini glass or white wine glass). Your serving size is automatically smaller but you feel like you are indulging because of the presentation. This is also a great idea for your next dinner party.