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April 6, 2012     Cape Gazette
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April 6, 2012

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ll9 I-I l[Jfi, fiVl% 0- Ae lL ZOlZ SPORTS &OUTDOORS cape Gazette e Q: My husband and I have worked hard to stay in shape this year but love togo out to dinner on weekends. Do you have any suggestions on how fo go out and iave a good time without blowing our diets, gaining summer weight and throwing away all the hard work we did to get in good shape? A: I too am a big fan of going out to dinner and eating good food. A fter all, it's a great reward for those of us who choose to be selective aboutwhat we eat dur- ing the week, but it doesn't have to be a free-for-all. You can still have fun and stay in shape by e much more likely to make bad choices, because your blood sug- ar plummets and the body in- stantly craves fast-acting carbs in the form of sugar and other junk foods. Instead, eat a small snack 2-3 hours before it's time to go, and by the time your menu is in hand, you'll be ready for a good meal but rational enough to choose wisely. Replace sodas and sugary drinks with fruit-flavored water Sodas, sugary teas and other beverages can add a tremendous amount of calories to your din- ner before the food even touches your plate, so be sure to find a healthy alternative. A good way to remedy this situation isto ask your server to spice up your wa- ter by adding a couple slices of fresh fruit for flavor. Citrus fruits such as lemons, limes and or- anges are great choices and can turn a boring glass of water into a refreshing, healthy drink. following a few simple rules. Skip the bread basket and order a go out to dinner starving healthy appetizer If you wait until you're starv- One of the worst mistakes you ing to go out to eat, you'll be can make while dinning out is frilling up on bread before you eat your dinner. I know, bread taste great, but it's not a good choice if you're trying to stay in shape, because it's loaded with empty calories that will surely stick to your bones. Instead, ask the waitress to take back the breM and order a healthy salad or appetizer in its place. A good replacement would be seared tu- na, edamame, steamed shrimp or a spinach salad. Avoid loaded salads The nutritional value Of a sal- ad all depends on what you put on it. If you toad it with crou- tons, cheese, candied nuts and calorie-rich dressing, you will change an innocent bowl of veg- etables into an unhealthy fast food. Instead, be sure to order a low-calorie vinaigrette dressing on the side, hold the croutons and cheese, and add extra veg- etables such as broccoli, toma- toes, cucumbers, peppers, etc. Chose a lean protein for your main entrGe Chicken, fish, turkey, venison, lamb and lean steak can be ex- cellent healthy choices as long as they're grilled, steamed or broiled and not loaded with creamy sauces. These foods are high in protein and low in satu- rated fat, making them great for building and repairing lean mus- cles without the fat and extra calories. Say no to starchy carbs and order double vegetables When ordering your main en- tr6e, skip starchy carbs such as potatoes, macaroni and cheese, pasta and rice, and replace them with a second helping of healthy vegetables. This will help satisfy your hunger so you won't overeat and will help you a#oid the foods that cause the most weight gain. Don't be afraid to go out to dinner and enjoy life's guilty pleasures, but follow these sim- ple rules and you'll be sure to stay in great shape. Chris Antonio is a personal trainer and former world-class weightlifter. Visit for training tips, news and inspirational stories; email questions to Check out My Website Top Listing Agent 20 I0 Top Sales 2006, 2007 & 2009 Top Producer 2005 & 2008 Michael Dominguez 302-645-2207 (office) 302-745-2019 (cell) CAPE GIRLS' TENNIS OUTPLAYS CENTRAL LADY KNIGHTS S-O : ; ' COOK: HOTO THE: CAPE G| RL~' TENNIS team got back on the winning CoUrt with a 5-0 shutout, of the Golden Knights, moving the Lady V k ngs record to 2:3. ~: Colleen Beck defeated Myranda Hall &O, 6-0 atf rst singles while Madison Long hung a 6-1, 6~0 score on Patricia Sensenigat second Singlesl Cape's Baylie Fann n defeated Fallyn Fisher 6-1, 6-1 at third. Cape's first doubles team Of Bethany Euler and Lea Guerrini defeated An- ~drea Lopez and jeonifer Perez6:01 6-1, and= the Second doubles team 0(A!ex Kwan and Tyler Bailey downed central's Karen Rodriguez and Chelsea HaVery 6-1, 6-1: i: ~, Cape travels to Polytech Monday, April 16, for a match with the Panthers. . ~ Above, Cape second doub eSp ayer Alex Kwan strokes a forehand volley in , , the Cape victory Over central.. ...... ntinued from page 112 grandmoms, so why not keep a gphy? Yes, I am being stupid! Snippets - Meg Bartley won 7 " draw controls for Virginia Tech and Lillie Lingo won 2 for North arolina as the Tar Heels defeat- ed the Hokies in women's lacrosse 15-4 April 1 at North : arolina's Fester Field, Both Bartley and Lingo are walk-ons. They did face off against each other, no words, gestures or nods were exchanged, and I don't have aclue who won the draw and it doesn't matter, just awesome that two Cape players .were inside the circle of prime- time Division One women's lacrosse. See you at the Kite Fes- rival; I'm looking for a giant barnyard animal to inflate - and a kite also, Go on now, girl Before After Before Is this your porch? r ere sputa, After You Cull-We$creen cm.rom;voa,- |,ouad It~ablllty Porch Screening with Super Screen New Screens & Re-Screening Custom Window & Sliding Screen Doors America's Neighborhood Screen Stores~ Swinging Screen Doors & Storm Doors- 302.604-0006 ' ' PHANTOM Retractable & Motorized Awnings Solar Screen for your windows & Roll Down Solar Shades MHIC# 124662 Re-Vinyl your EZE-BREEZE panels