Tips For Eating Out



When trying to stick with eating healthy and keeping your goals in mind it can become easy to just stay home and not want to go out and socialize due to the risk of “being bad”. This leads to feeling trapped with your healthy lifestyle and then “falling off the wagon”. If eating healthy is a lifestyle then shouldn’t we be able to go out and enjoy ourselves with friends but still stay on track with our goals? I have compiled a list of my “go to” tips for eating out at restaurants. Keep in mind that these are generalized tips!

  1. stick to grilled lean protein such as fish, chicken, shrimp etc
  2. don’t be afraid to ask for substitutions
  3. always choose a mixed green salad for a starter (with a low cal dressing)
  4. skip the starch (i.e. rice, bread, pasta etc.) when dining out and ask for extra vegetables or a side salad instead
  5. ask for no oil or extra salt on your veggies
  6. watch your portion sizes! typical food portions in restaurants are 2-3 times larger than they should be
  7. eat slowly and take time to properly chew your food
  8. stop eating when you are 80% full
  9. remember that there is a ton of hidden salt and oil at restaurants, so no need to add a “fat” to your meal (i.e. cheese)
  10. make sure to drink plenty of water!

always remember that it is the little choices that we make that will have a BIG impact on our health and nutrition. Every small choice that is made overtime adds up to being a big change in the future. It is the compound effect!

Also, while being healthy and reaching our goals is important it is also extremely important to enjoy life and let loose a little. MODERATION is key!!!



The Dreaded Weight Loss Plateau

You are doing everything you should be. Eating right, working out and then all of a sudden 2 weeks have passed and nothing has changed. Not the scale not your inches, nada. You have hit a plateau… what?

Even though it’s completely normal to hit a snag in your fitness journey, a perceived setback like this can send even the most dedicated dieter off course, away from healthy eating and toward cookies, cake, and pizza. Pizza and ice cream, those are the two that I always turn to. But unlike me you can be strong and get back to changing your body again. I have 5 great ways for you to get back to losing inches and feeling great!

1. Zigzag your daily calorie intake. /\/\/\/\/\/\ (like my attempt at a zig-zag?)
In theory, you’ve got to eat less to lose more, but this isn’t always the case. Sometimes you just have to shake things up. Here’s one way to do it: If your average daily intake is 1,400 calories, try dropping to 1,200 one day, going up to 1,800 the next day, and then dropping back to 1,400. The idea is to keep your metabolism guessing. There’s no magic number that works for everyone, so you’ll have to experiment until you find the right calorie levels for you.

2. Switch up your exercise routine.
If you do the same workout each day, eventually it can start to become less challenging, and (unfortunately) less effective. If you push yourself to new levels of strength or exhaustion, you’ll almost certainly see a shift. Here are some ways you can challenge your body:

– Swap your jog for a bike ride.

– Try weights with your cardio routine.

– Add intervals of high intensity to really make you sweat.

– Drop to the floor for 10 push-ups right now!

Just change something!

3. Eat some almonds.
Almonds are a great snack, plus there’s some research that indicates that they can help you burn fat. That’s because they contain fiber and fatty acids—the good kind of fat that helps you lose weight. A study published in the International Journal of Obesity compared two groups of people who ate a 1,000-calorie-a-day diet. As part of their daily diet, one group ate 3 ounces of almonds every day. The other group ate a mix of complex carbs. What happened? The group that ate the almonds lost more weight. Where do I sign up? I guess this is our “magic pill” everyone has been searching for the past few decades! GET YOUR ALMONDS!

4. Get more sleep. ZZZZ
I’m in, I don’t care what the reasoning is but I’m in.

This may seem like the opposite of number 2, but the truth is is that you could be training too hard, which is about the quickest way to hit a weight loss plateau, because an over-trained body holds on to weight as if it were starving to death. There’s no better way to test this than to try and sleep more. The reason is that your body recovers much more quickly from exercise while it’s asleep, and if you’re burning the midnight oil while trying to do your new and different workout, you could easily plateau from lack of recovery time.

5. Relax.
Believe it or not, the one big thing besides diet and exercise that can cause you to plateau is stress. When you’re stressed, your body sends out higher levels of the hormone cortisol that, as stated in number 4, can encourage your body to hang on to fat. Cortisol is a performance-enhancing hormone, meaning it is released at times when the body is in an emergency state. It increases performance over a very short period of time. When cortisol is released and forced into action at regular intervals, it causes your body to wear down and switch to more drastic means of survival, like holding on to excess amounts of body fat. Your life shouldn’t feel like one big emergency. As a society, we need to learn to be more tranquilo.

We get stressed for many reasons, almost all of which are influenced by the society around us. One of the best ways to combat stress is to get some alone time to chill. If you’re the type who can’t let go, try some forced relaxation techniques, of which yoga seems to be one of the most effective. There’s something special about the mind/body interaction of yoga that forces a relaxed state even from the most stressed of us.

My favorite way to relax and get rid of some stress. A good ol’ massage. Now this might not be for everyone but I’m telling you, it is magic (the other magic pill). I carry all of my stress in my shoulders and so not only does my stress possibly affect my weight/size and health it also is a pain in my neck (and back).

Well there you have it. Until next time!


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