I hope that your session is off to a great start! Reminder! There is $1,000 at stake!! The gyms are staffed and ready to help YOU win that $1,000! So get to class, meal prep and enjoy the ride! We promise, you won’t regret it!
We hope you are enjoying the Saturday form classes! These are not classes to be missed so be sure you are carving out time in your schedule to fit these in! Making sure you have proper form and technique will only help propel you through your fitness journey.
The NUTRITION focus for week 3 is how to stay on track while eating out. Whether eating out is for your work or for convenience, eating out can be a struggle for people on a weight loss journey. Having a plan is the key…
A great way to stay on track is to plan ahead and look up nutritional information at the restaurant you are planning to eat at.
Here are a few recommendations when eating out.
1. Always special order your food. Restaurants tend to load up on butter, cheese, nuts, croutons, chips, or dried fruit to make the entree taste good. For example, when ordering a salad, ask for the cheese, nuts, and dressing on the side. Order your salad WITHOUT dried fruit, crispy won-ton strips, egg noodles, tortilla strips, candied nuts or high sugar fruits (pineapple, mangoes).
2. No bread at the table. No matter how much willpower you have, just don’t tempt yourself. Ask the server to not bring bread to the table.
3. Order lean meat with vegetables. Ask the server if there are any sauces on the meat, if so, ask for no sauce.
4. Be Skeptical of Sauces. Be wary of salad dressings that can be loaded with fat and calories. Always order sauces and salad dressings on the side so you can control how much is added to your dish. Just 2 tablespoons of some salad dressings contain more than 150 calories.
5. Replace the Starches
“No starches, double the vegetables.” If you can make that your eating-out mantra, you’ll do well. Request that items such as rice, pasta, potato and corn be replaced with extra vegetables instead. Dining establishments commonly use starchy foods because these items inexpensively increase the look and size of the dish being served, but they’ll sabotage your health and weight-loss plans. High-carbohydrate, higher calorie foods can increase the hormone insulin, which may block the fat-burning processes in your body. Vegetables, on the other hand, often contain higher levels of nutrients and lower levels of carbohydrates — and the carbs they do have tend to be slower-acting. Slower-acting carbohydrates don’t raise insulin levels so aggressively, allowing your body to keep the fat-loss gates open and your waistline shrinking.
6. Order Off the Menu
If all else fails and you can’t find anything to eat, order something that’s not on the menu and request that the chef make what you want. Of course, don’t order grilled skewered shrimp at a restaurant that doesn’t offer seafood. But if you choose from items that are available on the menu, you can build the meal you’re looking for.
This works at even the unhealthiest of restaurants. You just need to ask. Find a lean protein source on the menu — even fast food places often have grilled chicken breasts — and combine it with the vegetables of your choice, prepared how you wish. If, for example, the restaurant has only stir-fried vegetables, ask them to take those vegetables and steam them instead. You’ll have to be persistent, but in doing so, you’ll be rewarded by reaching your health and nutrition goals.