According to the U.S. Food & Drug Administration, Americans get 32% of their calorie intake from restaurant or takeout food. This percentage has doubled in the past 30 years. Our schedules are busier than ever and sometimes we simply can’t avoid eating out. This is especially true when traveling or going on vacation, a time when you may have less control over when and where you eat.

Unfortunately, with large portion sizes, fat-laden sauces and sodium-packed appetizers, it doesn’t seem easy to eat healthily while dining out. Yet, a few simple changes can cut the calorie count of your meal in a big way. Check out the following healthy eating tips when dining out:

• Eat a light snack about one hour before dining out to avoid diving into the bread basket when you arrive at the restaurant.
• Order low-calorie beverages: Consider sparkling water or green tea.
• Plan ahead: Many restaurants have their menus posted online, complete with calorie counts. Before meeting friends at a restaurant, scan the menu for a healthy choice.
• Ask for a half-size portion: If it isn’t available, then request half of your meal to be portioned into a doggie bag right away. Or choose an appetizer instead of a full entrée or try sharing an entrée with a companion.
• Select foods that are steamed, broiled, baked or roasted.
• Order your meal without gravy or sauces or with them on the side.
• Choose your salad carefully: Caesar, Greek and taco salads are higher in calories. Chef salads are typically high in fat, due to the cheese, meat and eggs.
• Beware of dressing on the side: Restaurants frequently serve up to three times the amount of dressing on the side. Order dressing on the side, then serve yourself no more than one spoonful.
• Never supersize anything: If your schedule mandates a stop at the fast food drive-thru, then order the smallest portions available. Choose the regular hamburger instead of the double, and the small fries rather than the large. You’ll save about half the calories and two-thirds the fat.

If these changes seem overwhelming, then don’t do everything at once. Try just one or two of these tips the next time you’re dining out. By implementing small changes in your dining habits, you may see big changes in your waistline.

(Brought to you by Jazzercise)

To monitor your caloric intake and to stay on track, visit the LifeBalance Food Tracker & Journal available free through your MyLifeBalance account.

Ingredients
8 oz. roasted red peppers (not packed in oil)
1 (15 ounce) can chickpeas, rinsed and drained
1 (15 ounce) can white kidney beans, rinsed and drained
1/4 cup sesame paste (tahini)
2 garlic cloves, minced
2 tablespoons lemon juice
1 teaspoon ground cumin
Salt and freshly ground black pepper, to taste

Preparation
Combine all ingredients in food processor or blender. Process until smooth. Season to taste with salt and pepper. Serve with toasted wedges of whole grain pita bread, vegetables, etc.

(Brought to you by 24 Hour Fitness)

Your mind is dancing at the thought of all the fun you will have away from the office. There is just one problem; you have a long list of tasks to do, not to mention other long-term projects that involve your teammates. You find yourself thinking about your upcoming trip and not work; and who wouldn’t with sun, sand or snow on the horizon? It is easy to let your mind wander at work, especially leading up to vacation, but this may result in a loss of productivity because you will have a harder time staying on task. You may also bring co-workers out of their focus by conversing about your upcoming trip. We all find ourselves in this situation and there is a lot we can do to make sure we don’t interrupt others and also keep ourselves focused prior to going on vacation, which will not only benefit our teammates, but will enable us to leave for vacation with greater peace of mind.

Create a task list. Jot down all of the tasks you are currently working on, or ones that will hit shortly after your vacation, whether it’s in a document, calendar, or hand written on a piece of paper. This tool will help you stay organized and plan for your upcoming time away from the office.

Sort by priority. When is the actual task due? Give yourself a sense for which of the tasks are urgent and those that can be finished when you return from vacation. Sorting by due date will enable you to focus on the right projects.

Knock off little pieces of each task every day. Once your task list is created by urgency, this will be the time to plan out each day leading up to your vacation. The easiest and least stressful way to finish a long list of tasks is to do a little bit each day and avoid procrastination.

Once a task is completed, mark it as completed and reward yourself. Nothing feels better than finishing a task, especially when you stayed organized throughout the process. Once you complete each task, mark it as complete and give yourself a pat on the back for a job well done.

Always remember that even if you are taking an upcoming vacation, it doesn’t mean your coworkers are. Your efforts to avoid distracting your teammates will be especially appreciated by your manager or supervisor. You will find that if you stay focused on completing your list of projects and keep from distracting others in your workplace before departing, you will not only set a good example for your peers, but you will be able to take full advantage of your time away from work for relaxation and rejuvenation. Not to mention that when you arrive back at your workplace after your vacation, you won’t feel stressed and behind on your work, but rather refreshed and prepared because you set yourself up for success prior to leaving.

(Brought to you by Xenium)

Last month's trivia question, which asked members to identify a LifeBalance ski / snowobard resort with an animal in its name was won by Robert Kordin, who answered Deer Valley (there were many other fantastic answers too!).

This month's question is as follows: Name three great Seattle attractions within walking distance of the Maxwell Hotel. The winner will receive a free night's stay at the newly opened Maxwell Hotel!

To answer this month's trivia question, simply fill in the form below.

The correct answer to this month's question will be revealed in the next edition of eAction!