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Hi,
And no, this is not another article on the current price of automotive fuel. I use the term “fuel” when talking about nutrition. I focus on giving time poor people practical ways of fuelling their bodies for maximum output and sustained energy, resulting in greater performance and better weight management.
Everyone is different, so you need to find out what works for you. In saying that, time, money and lifestyle are all just lame excuses for poor fuelling. While fuelling well is not always easy, the choice is yours. Most of the time all it takes is a little thought, strategising and planning.
In this issue I am going to focus on eating out and ways of managing it.
First thing’s first.
To understand what effect eating out has on your fuelling I suggest the following. For two week days and a weekend write down everything you eat and drink (no cheating) that you prepare yourself. On a separate sheet do the same for when eating out. You will get a clear understanding of what may be affecting your energy and weight.
Most of my clients are surprised by the results, but at least you will be able to see where your fuelling habits may be coming unstuck.
H2O is the go
Being dehydrated is often the cause of what we think are hunger pains. Every time you feel hungry have a glass of water first. If you still feel hungry 10 minutes later then eat something.
Drinking two glasses of water before you go out for a meal will decrease your appetite, helping you make better food choices.
Bigger is not always better (yes ladies, I am talking about food).
Most of us would agree that a meal consisting of grilled fish and veg is a great choice. It is, however, restaurants are competitive and often serve large portions to show value. This increases your intake of excess calories, which you will store if you don’t burn off. Large portions are also harder to digest, affecting your energy levels and performance.
Remember, it’s not rude if you don’t eat everything that is in front of you (even if your mum says it is).
Ask the waiter to take your plate when you have had enough to avoid continually “picking”.
But it tastes so good.
The reason why restaurant meals often taste so much better than the ones we prepare ourselves is due to the often “invisible extra’s”. Things like butter, cream, salt and oily dressings can sabotage a light healthy meal.
Ask for dressings on the side, and avoid ordering items with cream based sauces.
Over ordering.
While eating a three course meal is OK for a weekend treat, avoid getting into the habit for business meals. If you can avoid dessert do it, if not, have a starter instead of a main to lower the intake. Try eating something beforehand to decrease your appetite when ordering.
Booze
Alcohol will add a lot of calories to your meal. Avoid drinking at lunch, if you do have a drink, don’t allow the waiter to re-fill your wine glass when it’s still half full. Order a non-alcoholic beverage first and say “I’ll grab one later”, chances are the people you are with will forget once they have had a couple.
If you go out for after work drinks have a healthy snack before you go to help discourage you from reaching for the canape’s. Try having a spritzer instead of a full glass of wine. If you are going to have spirits choose “white” ones like gin or vodka as the contain less sugar than dark spirits. If you add mixers use soda rather than sugary soft drinks or fruit juice.
Eat slowly
We are often full 15 minutes before we stop eating. Eat slowly to get a better sense of when you are becoming full. Be conscious to stop eating before you are full.
Buffets
Scan the buffet before you load up. Make sure the plate is mostly veg and salad, some lean meat and a small portion of healthy carbs. Skip the breads and fillers at the start of the line and choose the quality items further along. Use a smaller plate if possible to avoid “over loading” and DON’T even look at the dessert table.
Dessert.
If you’re the type of person that can have a taste then have it taken away, go for it. If you are like the rest of us, once you start you can’t stop, best to avoid dessert. If you are going to have dessert, try desserts containing fruit, like poached pears, rather than the sticky date or tiramisu (yyyuuummmm).
As always, get your head right.
Remember, thoughts control our actions and behaviours. See the opportunity of eating out as a way of increasing your health rather than negatively affecting it. View the menu with the idea of trying healthy things you don’t often have time to buy or know how to cook. If you think in this way you won’t feel deprived, rather, you will feel in control and able to enjoy the experience.
All great “food for thought” (pardon the pun). I’d like to thank you all for you feedback and questions over the past month. Please, keep them coming!
Until next month,
Daniel Carlin.
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