We all love to go out to eat, but it’s important to remember that comes with unintended consequences – primarily, trying to eat healthy.

But there are some easy tips to keep in mind when sitting down at a restaurant if you want to keep up your healthy lifestyle:

• Keep track of calories – they can really add up – you may think a burger, fries and soda is just one meal, but it could be over 1,000 calories, about half of the recommended total! Consider a lower calorie meal, or only have half and save the rest for later.

• You can also make the same meal more nutritious depending on the way it’s prepared. Instead of fried or crispy, consider having the meat grilled, steamed, or baked.

• If you do order a sandwich, the carbs in bread can really add up fast – you might be able to get it bread-less entirely or on a lettuce wrap.

• When it comes to sides, fries and chips are fun, but consider a healthier choice like a salad or fruit.

• And when that salad does arrive, ask for any dressings on the side, so you can control your own portions and decide how much you really need. You might even prefer less!

Image Credit: d3sign / Moment

If you have trouble falling asleep and you’ve tried absolutely everything, it may be time to take yourself away and go somewhere happy.

Research shows thinking back on a happy memory may help – but you have to really put yourself in that memory.

Recreating the experience in your mind is known as savoring – and it doesn’t matter what the memory is, if it’s a happy one, but you need to go beyond closing your eyes – you must imagine you’re there.

Say you think of the beach – you have to imagine the sun and warmth, the feel of the sand, the sound of the waves – and if done correctly, it helps you de-stress and keeps you calm.

Pick the memory in advance and practice through the day, because it may be hard at first. But once you get going, a deeper sleep awaits!

Image Credit: Motortion / iStock / Getty Images Plus

In the U.S., one out of every four deaths are caused by heart disease. Staying active and getting exercise will help against risk for cardiovascular disease, but there are some diet tricks that can help – including eating one type of food three times a day.

Whole grains.

A new study over the last 18 years has shown that three servings of whole grains per day lowered hypertension, blood pressure, bad cholesterol, and weight gain.

The research showed how whole grains give us more vital nutrients – refined grains, as found in white bread, removes the vitamins, and leaves just starch. Plus, the fiber in whole grains makes us feel full longer, preventing overeating.

So, if you’re looking to replace refined grains for whole grains, it’s an easy substitution. One serving of whole grains can be anything from a slice of bread, a half cup of oat cereal, or a half cup of brown rice. And small changes in your diet now will make a huge difference over time.

Image Credit: Pineapple Studio / iStock / Getty Images Plus