Dinner on the town
How many of you go out for at least one meal a week or even every day? You probably go to the same restaurant and get the same meal with the same drink. Am I right?
Have you ever looked at the calories in the meal or the hidden calories in the drinks you order? Just a quick peek at their nutrition value will let you know whether what you tell your waiter will derail your healthy efforts or keep you on track.
My favorite: Download My Fitness Pal to track a meal and see how it fits into your day. There’s a cool section where you can see the fat, carbs and protein for your meal, including your drink.
A few tips for going out to eat:
- Order water even if you get another beverage, try to only drink the water until your meal comes out.
- If you get a salad ask for your dressing on the side.
- Don’t order appetizers!! They are tricky little dishes that look amazing but are usually unhealthy options.
- Eat your vegetables first. I know I sound like your Mom but try to eat your vegetables first and than your meat.
- Lastly, quit the “Clean the Plate Club”. It takes your stomach 15 minutes to tell your brain that you are full. Try cutting your plate in half when you first get it, eat what you have in the first half, and if you are still hungry 15 minutes after eating that, then eat more. This is a great way to not feel like you just had Thanksgiving dinner after every date night.
One of our current members recently shared one of the keys to his success…
Scott travels many weekends a year to referee soccer games, because he enjoys it. At the start of every trip, he would purchase a large soda as a “treat.” When he began our 28-Day Nutrition Challenge, he made it his goal to reduce the size of his treat.
After a couple of weeks, he noticed he wasn’t drinking it all.
Then, he decided to just cut it out completely.
“I did it because of habit. Not that I needed it ,” he said. Now, he uses an all-natural flavor enhancer and sweetener, and adds it to his water. He says he doesn’t really miss the soda.
From that point, he has lost an additional three pounds (from the time of the below photo) and feels much better on the weekends.
This is just one change he made. But, because this habit was weekly, it had a multiplying effect on his body.
What is one thing, one habit, you could change that would help your body? Just start with one step, and work on that.
If you’re looking for some structure and accountability, check out our upcoming Nutrition Challenge. It might be just what you need to move you toward your goal.
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Keep moving,
Coaches Coley and Priscilla
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