Health & Fit Guru

Weight Loss - Applying the Right Mental Attitude

2011-07-01T01:01:00.001+02:00

Effective weight loss is all dependent upon applying the right mental attitude. Just like soldiers, you need to be persistent in the way you handle food. You KNOW what is beneficial, and you probably also know what isn't nearly as beneficial.

There is a saying that says: "You don't get fat by what you eat during weekends, but you do get fat from sinning between weekends."

In other words, it's perfectly fine to go to a party, and eat a little extra, or maybe get that extra drink with your coffee. But if the occasional slip becomes everyday lifestyle, you have a problem.

So applying the right mental attitude is all about thinking about your successes - and repeating them. You may not enjoy a certain type of vegetable, but then you can eat others. You may have a weakness for lasagne - just like Garfield from cartoons - but then you can get recipes for vegetable lasagnes, and maybe use fish like salmon or fat-free chicken instead of minced beef.

Being creative should be focused on making ingredients stand out much better. Use that extra bit of spices, realizing that garlic cleans your blood streams, and chili adds to your fat burning furnace.

You can succeed - when you apply the right mental attitude. Getting that mindset CAN be done. Today is the day to start that process

Avoiding Sugar - Effective Tool for Sugar Addicts

2011-06-27T17:17:00.002+02:00

Let's be honest. Many simply can't avoid using sugar in their coffee or tea. I have personally been very good at drinking coffee black, no milk no sugar. When I drank tea I always had to use a lot of sugar. My blood pressure was high at one point, and I ran an experiment where I drank tea at home - and only drank coffee when we had guests or when I was at work.

That worked excellently, and in fact I cut back so I didn't even have to use any sugar in my tea.

Many are not nearly as lucky. Maybe this is you?

If so I might have a tool that could help you. Artificial sugar comes in all types of flavours, and even though they are normally used by people with diabetes, you can also use this to leave your evil sugar habit.

Weight loss is automatically speeded up by using artificial sugar, and even though it might have been better to ban sugar entirely, it's still a good step in the right direction.

Therefore, make a choice today. Write artificial sugar on your to-do list for next time you're out shopping, and break the sugar habit RIGHT NOW. Even if you fail once or twice, get right back on track. Before you know it, you will have cuts pounds off your weight without any pain whatsoever.

Back to September 2008 - and Even Lower

2011-01-17T07:41:00.002+01:00

At some point everything slipped up, and I took a surge up across the 165 kg limit. This is over!

This morning I weighef in at 153,9 - and I won't stop this time. Stay tuned for the fight against fat. You should get the e-books I have recommended because it is actually a weight loss of 14,6 kg.

You can do this too. :-)

Becoming Fit - Successes and Failures

2010-08-22T15:15:00.002+02:00

Today I want to focus on becoming fit, and especially on successes and failures. What has been your source for success? What has been your major stumblingblock when trying to become fit?

I want to hear YOUR impressions so I can focus this blog more precisely on what YOU need.

Telling you about my success in losing abt. 20 lbs is one thing, but that won't help you if you have a different "problem" in your attempts at losing weight. Telling you to drop all forms of sugar is one thing - showing you how this is done IRL is quite another.

Sugar is all around us. Many have a sweet tooth, and it can be very difficult to adjust your diet if you sometimes eat outside the home. Many dressings for salads are filled with sugar and other carbohydrates.

When you want to eliminate sugar entirely, you need to avoid ALL refined foods that have sugar in them - both the obvious and less obvious elements.

But this article is written to request YOUR feedback, so please do tell me what YOU think: what has been YOUR successes (and strongpoints) and YOUR weaknesses (and sore spots)?

Thanks very much beforehand for your comments.

Losing Weight Without Starving Yourself

2010-07-10T00:58:00.002+02:00

Losing Weight Without Starving Yourself is the e-book you need if you have been trying to lose weight numerous times. It's priced so low it's almost unbelievable. A mere $2.00 is less than any type of fast food, but certainly a lot healthier. :-)

According to recent surveys done, over 66 percent of Americans age 20 and over are overweight by at least 20 pounds. Obesity is at an all time high as America becomes the fattest nation on the face of the earth! If you’re like me, you think that’s troubling!

Most of us could stand to lose a few pounds, or at the very least start down the road to a healthier lifestyle. We have become a nation dependent on fast food chains and quick-fix pre-packaged foods in order to accommodate our busy lifestyles.

If you’ve found yourself with a couple of spare tires around your mid-section, you probably know you should go on a diet. But you dread doing that because you don’t want to have those hunger pangs that you think inevitably come with diets and weight loss.

Change Your Thinking Today...

You don’t have to be hungry when you diet. In fact, you might find yourself enjoying the kinds of foods you never thought you could while on a weight loss program and never feel like you’re starving yourself.

Losing Weight Without Starving Yourself is the e-book you need. 61 pages that are easily read, and you even get a full 90 day money back guarantee.

I want to help you lose weight NOW - and I have prepared this special offer just for you reading this blog.

Hurry over to http://www.blunck.dk/weightloss to get the e-book before you forget.

Have a nice weekend everyone. :-)

Ultimate Guide to Understanding the South Beach Diet

2009-08-30T01:19:00.002+02:00

Losing weight can indeed be very difficult. There are many programs to help you diet and exercise in healthy ways in order to take off the extra fat. Sometimes people are somewhat confused about what road to take to achieve the best results.

We will try to analyze different alternatives to present the options for you. It's then up to you to decide what fits you best.

One possible diet is called the South Beach Diet, which is a plan developed by Dr. Arthur Agatson. This diet focuses on the glycemic index and helps you learn the different between good and bad carbohydrates and fats. This diet is designed to change your lifestyle so that you may live a healthier life for many years to come.

The South Beach Diet is somewhat different from other weight loss diets because is is divided in three phases, each with their own weight loss rules. Each phrase comes with a list of foods that are either allowed or forbidden, and the program’s literature will give you information about why you’re eating what you are eating.

Phase one lasts for two weeks and is very strict. In this phase, you eat very few carbohydrates and remove a number of foods from your diet completely, including fruit, pasta, potatoes, alcohol, sugar, and bread. This phase is never meant to extend for the rest of your life, but is instead meant to kill certain cravings.

Many dieters find that they do not crave breads or sugars after phase one. The theory behind phase one is that our bodies react to the foods we eat, so by completely cutting out all of the bad foods, we flip a switch that tells our body to react differently and stop storing fat. You end up building what other diets call a fat burning furnace — an expression you have no doubt heard before...

During the second phase, you can begin adding some previously forbidden foods back into your diet. You can’t eat everything on the list without thinking first, but you can pick the foods you enjoy most and add them back into your diet in moderation.

After phase two, you enter the final phase, which is meant to last for the rest of your life. While there are a few basic rules to follow in phase three, by this time, the program’s guidelines should have become your way of life. Therefore, you won’t need restrictions any longer. You should have been empowered to make good eating choices as a result of your two previous phases, and the positive results coming from these...

To follow the South Beach Diet, it is important for your to purchase and read the book that will give you the complete guidelines. As always, remember to talk to your doctor before making any drastic changes in your diet, and plan exercise, because no matter how good a diet is, you won’t lose weight with healthy eating alone. It further strengthens your muscles to get some exercise, and gradually you will find extra energy as you lose weight.

Seize the day!

Disgusting!

2009-06-14T20:17:00.002+02:00

There is only one word that truly fits the concept at "The Heart Attack Grill" in Arizona - USA, and that word is: Disgusting...

See for yourself:

You're ready for a change in life perspective:

When you KNOW what back pains are

When you KNOW you can't continue along that path of calories above proteins

When you REALIZE your life won't only be shortened, but that even breathing COULD become impaired

When you are willing to RECOGNIZE it WILL take an effort

Until that time, you'll continue to do the things you've done. It won't get you far. I'll keep posting on this blog, so if you found the video delicious come back when you're ready to get some decent health tips.

Nutrition Facts Often Confusing

2009-06-02T01:26:00.003+02:00

Eating correctly is getting more and more difficult every day, as reports on what is good for you and what is harmful to your health seem to change frequently. While state requirements on food-labeling are meant to help consumers make better decisions based on nutrition facts, many labels are confusing and others even directly misleading. While the governments' label information requirements are meant to help people make more informed decisions about what they eat and how much, not having the right nutrition facts, or understanding them means you're left with useless information.

Virtually every food product that is sold must list nutritional facts about the product. The information should include not only the ingredients but also the amount of fats, saturated fats, vitamins, carbohydrates and minerals along with other information. It might also offer the percentage of the daily recommended daily allowance for each of the nutritional groups listed on the label.

This can be where confusion sets in, as rarely will the nutrition facts label indicate the diet to which these numbers pertain. The facts listed are meant to be a guideline as each person metabolizes food at a different rate and what may represent 20 percent, for example of a typical diet may be 15 percent of the requirement for a different person.

You Need Nutritional Exams to Decipher Information
One of the biggest complaints from consumers (as also evidenced in the movie "Supersize Me") about the nutrition facts is the use of "serving sizes" listed on many package. Many times, they will include the information and include the number of servings in the package, leaving it to the consumer to figure the difference. Many don't think of this when buying a pack of cereals or other products.

Anyway, the confusion over some of the labels listing nutrition facts has made it important to emphasize you should check them out to determine how much of which ingredients are being consumed in order to stay on a particular diet. This information can also be helpful for those with specific food allergies to know whether they can consume the specific product.

A Good Place to Get Reviews

2009-05-27T18:59:00.002+02:00

Imagine finding a source that could tell you all you wanted to know about the many books on burning fat, losing weight etc. That source now exists. Watch this video.

The place to go is here: http://www.fatfreeandfit.com/

The blog to read is "Fat Free & Fit"

Don't lose another minute. Find out what WORKS and what doesn't. Become fat free and fit in no time.

We ALL Know What's Required

2009-05-24T19:50:00.002+02:00

We now enter the lovely season of grill food. Put your beaf, your chicken sausages or your fish on burning coals and roast your meat without using any added fat. Furthermore, salads are far more tasty now that you can get fresh iceberg salad, tomatoes, cucumbers, peppers, chilis etc fresh in your local stores.

What's not to like about summer? Nothing, absolutely nothing.

In fact, you can get started on good habits straight away. Even apples, pears and other fruits taste way better when the sun is shinning. Get yourself a good start now that the season is in the positive for your weight loss.

Stop kidding yourself. You all know what's required, and now is a good a time as any to get started on good, natural weight loss when everything tastes, smells, looks and feels right. Every pound you lose now will make it a much better summer season.

Carpe diem. :-)

Super Size Me

2009-04-13T04:02:00.001+02:00

The amazing video "Super Size Me" on the subject of the entire fast food industry, but also focusing especially on a diet based solely upon foods from McDonald's can now be seen directly FOR FREE on YouTube.

I thought it might be useful to share it to show the dire consequences. You NEED to watch this.

The Ten Rules of Fat Loss

2009-02-05T19:40:00.002+01:00

In a hurry, then go straight to: http://www.blunck.dk/recommends/fat-loss/

The Ten Rules of Fat Loss IS the e-book you need when you wish to lose weight. It will bring you the facts. Facts about fat burning and the relationship between what you take in and the way your mind works.

You NEED this report and you need to follow this diet to change past behavior.

So hurry over to: http://www.blunck.dk/recommends/fat-loss/ to learn the facts and get started.

Good luck. :-)

Working With Weight

2008-11-10T02:38:00.002+01:00

Working with your weight also deals with seeing things in new perspectives. I must admit that I have previously overlooked some videos on YouTube because I thought the image preview of the video indicated something different from what I was looking for.

See this video. This lady IS actually proving a good point and deserves our attention.

Let's make sure we use our language correctly, and we strive to become better at separating words so we can be more succesful in communicating with one another. This is important for long-lasting weight loss and better health.

I wish you all a happy week. I will be writing more soon.... :-)

Why Breakfast Is The Most Important Meal of the Day

2008-10-16T00:54:00.002+02:00

I’m sure you’ve all heard people say that breakfast is the most important meal of the day. Some of you may agree while others may disagree. It hasn't stopped millions of Americans, and people around the world, from skipping breakfast or opting for only a drink of coffee.

The truth of the matter is that breakfast is the most important meal of the day, and you will have a much more healthy diet if you include breakfast in your daily life.

Meaning of the Word Breakfast
Breakfast is rightly called "break fast". When you sleep, you are not eating for 6 to 9 hours at least, and more if you haven’t eaten since dinner the night before. Therefore, breakfast is the first time you’ll be eating anything for an extended period of time. Some nutrients, like proteins, cannot be stored in the body and are therefore not present, so the body needs you to replenish the “low” levels of such nutrients. Breakfast is like the match that lights the fire. It truly is a very important source of energy for your body in the morning.

Eating breakfast when you wake up helps you avoid some illnesses and disease. For example, your sugar levels are probably out of whack from not eating for many hours, so having breakfast levels out the amount of sugars in your body, helping to prevent diabetes. Eating a healthy breakfast also helps you to provide food to your stomach so that you don’t overeat at lunch because you are so hungry. Overeating leads to obesity, which comes with a whole host of problems, including heart problems.

Get a Good Start
Healthy breakfast foods, like eggs, fruit, or bran cereal are also a good source of many of the vitamins and minerals a person needs during the day. If you don’t eat these things in the morning, it will be hard to make up for that loss later. Remember that without the proper amounts of nutrients, you body will not function correctly. When you eat a healthy breakfast, it also makes you choose healthier foods during the rest of the day, so that you continue to get the proper nutrients needed for your body.

Setting aside 15 minutes in the morning to eat breakfast every day can truly make a great different in your diet. In the best case, your breakfast will include foods from at least three different food groups. For example, you can have whole grain toast (bread food group) with peanut butter (protein food group) and a banana (fruit food group). Top that off with a glass of milk to drink, and you’ve even hit a fourth food group. Breakfast does not have to include a heavy pancakes and sausage meal every day to be healthy, and even grabbing a single piece of fruit or a muffin is better than skipping the meal completely.

So remember, breakfast is important for your good health! :-)

Keys to Unlocking Weight Loss

2008-10-06T01:44:00.004+02:00

The keys to unlocking weight loss are fundamental for your future good health. Weight loss is NOT just about a diet — it should NOT be short-term, but should be a lifelong change of your everyday diet.

You need to pay attention to vegetables and less fatty foods. You need to put gravies aside and begin LISTENING instead of FILTERING everything comparing it to what you may have heard previously.

Inside Look at Healthy Population
Many rightfully mention that Crete - the small Greek island - has one of the lowest rates of heart attacks and cancer. They begin talking of oils much like some quote athletes for eating quite a bit of pasta as though that WAS an ideal food.

You need to realize how you COUPLE your foods. When you couple the wrong elements together what can be beneficial in itself can turn into POISON FOR YOUR BODY. Read that again. Your mind wants you to disregard this, but it doesn't take away from the point that you need to change your current intake of calories, proteins, fats, starches etc.

You need to BUILD balance in a long-term style of living that will allow you to experience BOTH weight loss and muscle toning. As you lose weight you can add to your exercise. Let's face it. If you have previously only taken 10 steps TO your car and 10 steps BACK IN from your car, you only took 20 steps previously. If you can add to that, you will slowly find that it becomes a custom to move around more. The Japanese call this "the Kaizen principle" because you take small baby steps in the right direction.

You don't become discouraged by little results when you only make little effort, but most people start out their diets with pills, flushings and all sorts of strange things that may bring a quick weight loss. What fails is that it is ONLY a temporary weight loss. You want to build consistent habits you can keep so your diet should be balanced and focused on more than just the essense of weight loss.

Status: Over 8 Kg Lost

2008-10-05T11:28:00.002+02:00

Today's result: 149.5 kilos. A total weight loss of 8.4 kg. :-)

So, again, remember to read the articles, and don't forget you can even subscribe through RSS so you are informed every time there is a new article.

More in future articles. :-)

No Need for Hypnosis

2008-10-04T19:12:00.002+02:00

There is no need for hypnosis to lose weight. At least not as a first resort. When you follow this blog you read about the dynamics of what is beneficial for you and what is less beneficial.

Let's State The Obvious
It is obvious to everyone that if you put sugar into your coffee, eat candy all day, and grab some junk food on your way back from work, you are NOT going to lose weight.

Weight loss is built by eating healthy foods, and that is very easy to recognize. When you have tried to follow a healthy diet, there will be results. If your results don't move in the right direction something IS wrong.

If you exercise regularly you may be building muscle, and muscles weigh more than fat. So you may have a weight increase, but an actual fat loss. You want to lose as much fat as possible by getting your engine running. Your body needs the right foods to start the process.

If You're Kidding Yourself Hypnosis May Be a Solution
If you don't see the errors you make, and consequently can't get the process started, you may want to consider hypnosis. But you should perhaps take a look at the Strip That Fat product I have linked to above. It may save you quite a bit of money.

Stay tuned for more on healthy foods, and CONTINUING in the right direction. :-)

Before Diabetes Strikes...

2008-10-04T11:54:00.002+02:00

Type II Diabetes has become a modern epidemic. More and more people are being diagnosed with Diabetes - and, untreated, it is a potentially life threatening condition. Type II Diabetes usually sets in rather late in life, but in recent years more younger people are being diagnosed with this disease.

Some Statistics
According to the American Diabetes Association, some 54 million people in the United States have pre-diabetes. Pre-diabetes is a condition in which the blood glucose levels are higher than normal but not high enough to be considered Type II diabetes. Although pre-diabetes is not a full fledged disease, it can cause similar complications in the heart and blood circulation if left untreated.

Proper Diet Can Solve Condition
The good news about pre diabetes is that with proper nutrition and proper advice from your doctor, you can avoid being diagnosed with Type II diabetes. The condition can reverse itself, but it does take work on the part of the individual, as well as compliance with the orders directed by your physician.

Weight Control Important
Obesity is another modern epidemic all over the US and Europe, and a growing number of people in the medical community believe that this contributes to the corresponding diabetic epidemic. It is the general consensus of the medical community that obesity is a precursor to Type II diabetes. Therefore, those who have pre-diabetes can reverse their risk of getting the full-blown disease by making some healthy life choices that will eliminate their need for medication or insulin in later years.

Avoid The Ultimate Consequence — Dialysis
One way to reverse the effects of pre-diabetes is to maintain a healthy weight. This can be easily accomplished through diet and exercise. For those who might feel it is too much trouble to manage their weight or complain that they do not have the time to exercise, they need to realize that the time they spend exercising now can eliminate their time spent on dialysis. While not all people with diabetes experience kidney failure, many do. And when the kidneys fail, these patients must spend many hours each week, hooked up to a machine that functions as their kidneys.

Those who complain that they do not want to watch their diet can be reminded that it is easier to watch their diet than to inject themselves with insulin or monitor their blood glucose levels several times a day. Those who feel that foods that are rich in carbohydrates are less expensive than healthier alternatives can be reminded of the cost of medications and doctor visits for those who refuse to take control of their condition right away.

While some people are pre disposed to diabetes through genetic factors, a growing number acquire this disease by eating too many bad carbohydrates, being inactive and failing to maintain a healthy weight. If you have been told that you have pre-diabetes, do not fret. You can reverse this condition. Begin an exercise regime, even if it only entails walking.

Take Action Now
See your doctor about being put on a weight loss program and make certain that he or she continues to monitor your blood glucose levels. Pre-diabetes does not have to turn into Type II diabetes. By developing a healthier lifestyle, you can reverse this condition and lead a longer, healthier life.

Weight Loss Now At 7.6 kilos

2008-10-01T10:32:00.003+02:00

Now, weight loss has reached 7.6kg - down from 157.9 to 150.3.

One word of motivation for the day: Don't ever let anyone tell you you can't lose weight. It may be slower at times, but as long as the "good fight" goes in the right direction you must stay focused and attentive.

As Obama says in his campaign: "Yes, YOU CAN!" :-)

That way EVERYTHING works in the right direction. More on that in other articles.

Total Weight Loss: 6.5kg

2008-09-28T10:09:00.002+02:00

Morning update: see the photo below. The total weight loss is today 6.5kg.

So, as you can see, it works to eat the right things and get some exercise. Stay tuned for more information. :-)

Weightloss Now OVER 5 kilos

2008-09-28T00:41:00.002+02:00

As you know, tuesday the weight was down from 157.9 to 154.1, and thursday the weight had gone further down. 153.3 was the morning result on thursday. The total weight loss WITHIN one week was 4.6 kilos.

This evening I went on the scales again, and it said 152.5 kilos, so a total weightloss of 5.4 kilos has been reached.

Blood Pressure Also Improved
A further benefit is that previously I had a blood pressure of 141/81 and a pulse of 87, but now the blood pressure was down to 117/64 and a pulse of 72.

This is thanks to dropping coffee. I have chosen tea for the last five days - without sugar of course.

So, as you can see, results DO move in the right direction when you begin doing things the right way. :-)

Weightloss Now At Almost 5 Kilos During First Week

2008-09-25T09:31:00.003+02:00

Tuesday the weight was down from 157.9 to 154.1, and today the weight has gone further down. 153.3 is the morning result. So a further 800 grams accumulating up to a total weight loss WITHIN one week of 4.6 kilos.

It truly IS amazing to see the weight going in the right direction, and please feel free to make comments, ask questions etc. I want to focus on this blog on all aspects of good health, so your ideas are also welcome.

Have a nice weekend everyone. :-)

I Can PROVE I Have Lost Weight Already...

2008-09-23T16:12:00.003+02:00

Friday I updated you [in the article called: "Being Fit and Staying Healthy"], saying I started this blog with a weight of 157.9 kilos. Today, I jumped on the scales again, and saw that my weight is now down to 154.1

I even have a screendump from my camera to prove the 3.8 kilo weightloss.

So it IS possible to lose weight, and I want all of you to follow this blog so you CAN see that you CAN lose weight by following good and sound advice.

High Cholesterol — What To Do About It

2008-09-22T00:01:00.001+02:00

You have no doubt heard that high cholesterol is a global problem. It is a common disorder in all countries with bad nutrition habits. High cholesterol can cause heart attacks or strokes, and yet people don't do anything about it.

Regular Check Ups
When you turn 18 you should go to a doctor on a regular basis to get a check on your cholesterol level. When is the last time YOU got that checked?

You should get it checked at least every other year, and if you have other problems, such as observing sudden changes in pulse pressure or blood pressure, you should consult with your doctor to check your cholesterol also.

Research Your Options
You may want to check what options you have and you will want to learn a little more about cholesterol before you get it tested.

First, you need to learn a little about cholesterol levels and what they tell you about your health. There are normally three different cholesterol readings that your doctor takes to review your health.

When it comes to the good cholesterol or HDL you will want this level to be above 40 or higher.
On the other hand, LDL cholesterol, commonly called “bad cholesterol” should be kept lower, at 130 for those in good health with no family history of heart attacks or stroke and at 100 or lower if your family does have a history of heart attacks or stroke.
When it comes to your cholesterol report, you may want to ask about all the other numbers that may be included, but your cholesterol numbers are the most important ones to monitor.

Home Testing — An Option, But Perhaps Not the Best...
You should also know that most home testing kits will only give you a total cholesterol reading. This number should be under 200 and includes not only HDL and LDL numbers, but other considerations as well. You may end up suffering from high LDL and low HDL, but you may have a completely comfortable cholesterol level.

These home testing kits can prove to be somewhat misleading. Some self-testing kits are now adding other reading options to make this process easier, but if you aren’t knowledgeable about the many different kinds of cholesterol, this can be confusing.

You will want to make sure that you follow all of the directions of the specific self-testing kit you have bought very carefully. If you are the least bit in doubt seek medical guidance instead of relying upon any self-test kit.

You will have to prick your finger to test your cholesterol level, but then again, if blood makes your squeamish, you can always find a person who can help you.
These kits could never replace a regular doctor’s visit. You will want to make an appointment with your doctor if you are uncertain about your cholesterol levels or if you think that it might be at an unhealthy level.

Eating Out

2008-09-21T13:00:00.000+02:00

There is no doubt about it: Eating out - dining - outside your own home when you are on a diet can be very stressful. It is, admittedly, a challenge when you are a person that likes food. But, don't give up. There IS a solution to your problem.

Making Wise Decisions When You Read the Menu
You don't have to give up eating at restaurants, but you CAN make wise decisions when you read the menu. You don't become healthier by staying away from the challenge, but you WILL be a winner when you prove to yourself - and everyone else - that it IS possible to eat well without fatty sauces, deep fried potatoes etc.

Your diet is not only a question of losing fat, but is a change towards building NEW, and healthier, habits.

Days Without Meat
You can indeed focus on a good tuna salad or a ceasar's salad. Quite often, you will find that vegetarian dishes are absolutely excellent and having one day without meat won't kill anyone. Some, here in Scandinavia, have one weekly day where they various forms of porrage - and there are some pretty good varieties with almonds, oats or honey.

There is no need to feel guilty for choosing one of the dishes for people who are dieting. On the contrary, if you focus less on what you might have eaten you learn to enjoy your food while surrounded by temptations. It's like an ex-smoker who has thrown out all cigarettes. No cigarettes available doesn't mean you have given up smoking, but when you can have a pack in your car WITHOUT feeling any need to smoke it, you may call yourself an ex-smoker. You must make an active decision to avoid something for it to be a conscious choice.

Many delicious sauces are very difficult to resist for a lot of people. They are the type of fat many people never notice. Meat and chicken sauces might be somewhat better than a creamy Sauce Bernaise. Even if you do get a dish with some sauce involved, you don't have to eat all of it. We may live in cultures where people like to almost lick their dishes, but you don't have to do that. :-)

Look at your new focus on healthy foods as a form of quality control. Restaurants always have some form of salad, and when you begin enjoying yellow, green and red pepper, squash, aubergines etc everything becomes a lot lighter, and your body has a lot less work to do in metabolizing what you take in.

If you keep your manners under control when eating out, you will find that you win in more than one way by showing it CAN be done.