A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn't careful.
When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”
The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”
The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.
That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.
It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.
Here’s Your Guide to Eating Out Healthy…
Appetizers: Appetizers are a great way to start out a leisurely meal, but can also quickly derail your good intentions.
- Anything fried. Fried foods are a favorite but will do damage that even the most intense workout won’t undo.
- Creamy dips. These are filled with fat and usually come with something fried to dip in it.
- Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.
- Green salad. Ask for very light dressing and no croutons.
- Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
- Lettuce wraps. These are delicious, protein-filled and low in carbs.
Beverages: Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.
- Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no-win situation.
- Sweet cocktails. Many restaurants are advertising sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
- Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.
- Water. Don’t laugh! Water is the best beverage of all.
- Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
- Red wine. Stick to one glass, and drink responsibly.
Entrees: This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.
- Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then don’t order a plate of pasta.
- Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
- Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.
- Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
- Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
- Soup and salad. Stick with broth-based soups that contain protein and pass on the breadsticks.
If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.
Call or email today—I look forward to hearing from you.
Have you forgotten how terrible refined sugar is for your body? Despite being well-known as the most fattening ingredient, most of us still eat it everyday! Here’s reminder of why sugar ruins your health:
- Sugar contributes to obesity
- Sugar suppresses the immune system
- Sugar causes hyperactivity and anxiety
- Sugar consumption contributes to disease
- Sugar interferes with absorption of minerals
This Week’s Recipe
Had enough protein shakes for one day? How about filling up on these delicious Egg White Muffins? The inspiration for these muffins came from a fancy egg white frittata enjoyed at a swanky restaurant. This recipe gives you all the same gourmet flavor with the convenience of a handheld muffin. Enjoy for breakfast, lunch or snack time!
What makes these muffins so fancy? It has Kabocha squash and Brussels Sprouts giving stand-out flavor and texture to the egg whites. Be sure to dice your Kabocha very tiny and to shred the Brussels Sprouts quite thin. Also if you can’t find Kabocha squash then Butternut Squash works too.
Courtesy of RealHealthyRecipes.com
What you need
Non-stick, olive oil cooking spray
2 teaspoons olive oil
1 cup Kabocha squash, peeled, seeded and finely diced
1 cup Brussels Sprouts, finely shredded
dash of sea salt and black pepper
20 egg whites
1. Preheat the oven to 350 degree F. Lightly spray 12 muffins tins with non-stick olive oil spray.
2. In a skillet place the olive oil over medium high heat. Add the squash and Brussels Sprouts and sauté until tender, about 5 minutes. Season with salt and pepper. Remove from heat and cool.
3. In a large bowl whisk the egg whites with a sprinkle of salt and pepper. Stir in the tender veggies. Divide the egg mixture into the 12 prepared muffin tins.
4. Bake in the preheated oven for 18-20 minutes, until the eggs have set. Keep in an airtight container in the fridge for up to 5 days. Enjoy!
One serving equals: 49 calories, 1g fat, 2g carbohydrate, 88mg sodium, 1g sugar, 1g fiber, and 8g protein.
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CrossFit Edge Head Trainer and Owner
FitBody 360 Metabolic Specialist and Owner
CrossFit Level 1 Certified
USA Weightlifting Level 2 Certified
NASM CPT, PES, CES
Kettlebell Concepts Level 1 Certified