Dieting. I know sometimes it may be difficult starting off or overwhelming when you have so many events planned and it's challenging to stay on track. So I have created some common scenarios that may help.
It's date night with your partner or you've been invited to have dinner with your friends. You're finally beginning to see your waist slim down by eating healthy and exercising so you're concerned about losing progress with a night out.
Don't fret. You don't have to sacrifice an evening of fun afraid of the decisions you might make.
Here's how to plan:
1. Game plan ahead of time which restaurant you will be going to eat.
2. Look up their menu and pre-select what you are going to order and how to substitute certain side dishes and toppings.
3. Be mentally prepared that food will always be there so it's ok to taste but not to overindulge and binge.
4. Drink lots of water during and after your meal.
5. Recommend to go dancing or something active after dinner to help digest the food and have more fun.
It's Summer so there's a BBQ every weekend. You're prepping for a vacation getaway to Hawaii so you have to make sure you feel confident on the beach. Bringing your own dish should be not embarrassing or offensive. In reality, there are many people who legitimately have food sensitivities or allergies. So don't be ashamed that you planned in advance because you still wanted to come to the party.
Here's how to succeed:
1. Prep a meal to take with you to the BBQ in a disposable container - preferably a lean protein like chicken breast or a grass-fed burger patty and your favorite vegetables.
2. Bring a bottle of sparkling water to sip on instead of soda or alcohol.
3. At the BBQ choose healthier toppings to place on top of the meal your brought. Examples: tomatoes, lettuce, pickles, cucumbers, carrots, jalapeños or corn.
4. In case you have a sweet tooth don't dive into the cake and cookies table; go for the fruit bar.
We have all been in the situation where we left the house running late and completely forgot to pack any meals for the long day. You need some caffeine, lunch and you'll likely stop for dinner. Choosing cleaner options on the go is simple and I've shown you some examples down below.
Here's how to substitue:
1. Caffeine run at Starbucks
Grande mocha with an extra shot and whipped cream
Grande almond milk latte with 2 pumps sugar-free chocolate syrup
2. Breakfast at Noah's Bagels
Everything bagel sandwich with bacon, black forest ham, egg, mozzarella cheese, tomato and mayo.
Thin-tastic whole grain bagel sandwich with egg whites, spinach, cheddar cheese, tomato and mustard
3. Lunch at Chipotle
Burrito with steak, white rice, pinto beans, sour cream, guacamole, salsa and cheese.
Burrito bowl with extra lettuce, steak, brown rice, black beans, pico de gallo and guacamole on the side.
4. Dinner at Any Sushi restaurant
Shrimp tempura, Miso soup, 1 California roll, 1 Rainbow roll and 1 Lion King roll
Lightly salted edamame, Seaweed salad, Sashimi deluxe with brown rice (if they have it) or white rice on the side
Decline Miso soup, ask for hot green tea.
5. Dessert at Menchie's Frozen Yogurt
Cup of cake batter flavor and chocolate flavor yogurt topped with reese's pieces, cheesecake bites, gummy bears, granola and milk chocolate fudge syrup.
Cup of no sugar added vanilla bean flavor yogurt topped with hershey's special dark chocolate chips, coconut flakes, sliced almonds, strawberries and sugar-free chocolate syrup.
There are so many ways to choose healthier options when eating out. So don't feel like you need to stay home or starve in order to stay on track. It's all about balance, consistency and mindfulness. When you are out to dinner, the service provided is to accommodate you and your needs. Even if the requests sound odd, it's your body and you deserve to fuel it as you please.