Hello Runner,
Are you all right? I hope so!
I'm finally over last week's bad cold! My life has returned to normal this week. I'm training harder, sleeping better, developing new ideas at work, and studying more. To top it off, Wimbledon started this week, and we've got the Paris Olympics coming up. I'm super excited! hehehehe
I don't know about you, but I think this first half of the year has gone by too fast. July arrived this week, and the gym is already WAY emptier. I've noticed more tourists around town and fewer locals on the streets. This means that many people have already gone on holiday.
As soon as we go on holiday, the focus is on resting, isn't it? And as much as we don't travel, we always end up going out to eat more. And that's where one of my clients' biggest pains lies.
Although I'm a dietitian, I'm a normal person and a child of God! I will always encourage my clients to maintain a normal life without too many deprivations during holidays, eating out, parties, etc. But today I have recommendations and tips for you who don't want to go off the deep end and lose everything you've built up.
Let's start with restaurants!
Restaurants
Most restaurant portions are much bigger than the average food served at home. Ask for half portions, share an entrée with a friend, or take half of your dish home/hotel (if you’re traveling).
Here are some more restaurant tips:
Ask for sauces and salad dressings on the side and use them sparingly.
Use salsa and mustard instead of mayonnaise or oil;
Ask for olive oil, canola oil, or margarine instead of butter or shortening;
Choose nonfat or low-fat milk instead of whole milk or cream;
Order baked, broiled, or grilled (not fried) lean meats, including turkey, chicken, seafood, or steak;
Salads and vegetables make healthier side dishes than French fries.
Choose fresh fruit instead of sugary, high-fat desserts.
Shopping Mall or Fast-Food Place
With a little planning, it’s not that difficult to make healthier choices.
The mall food court is a democratic place because you choose where you want to eat, and that’s where we can use the power to choose a healthier place.
Fast-food places, on the other hand, can be more difficult to find healthy options, but with a few tips, we can reduce the “losses”.
Here are some choices:
Choosing a single slice of veggie pizza — the more veggies, the more fiber and the more satiety. You’ll eat fewer pieces of pizza because you’ll be satiated more quickly.
Grilled, not fried, sandwiches (like a grilled chicken breast or turkey sandwich) — grilled options use less oil in preparation, reducing the amount of fat and calories in the meal;
Deli sandwiches on whole-grain bread — whole wheat bread has more fiber, which contributes to a healthier gut and helps promote greater satiety;
A small hamburger with a side salad — a side salad will add more fiber, vitamins, and minerals to the meal, helping you to have a healthy gut and promoting greater satiety. Better than just eating a big burger and fries.
A baked potato topped with broccoli — broccoli will add more fiber and calcium to the meal. It also contains antioxidant properties and immune support.
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Parties
At parties, it can be a bit tricky to make healthier choices, because you never know what you’re going to find. So focus on what’s within your reach and what you can control.
Here are some tips:
Eat before you go — this is the most controversial and useful tip. Eat a side salad, a bowl of salad, or even a lighter healthy meal before you leave the house. This tip is especially valid if you don’t know what you’ll have to eat at the party.
Drink lots of water and eat fruits and veggies — you can eat as many veggies as you want without consuming many calories. Just avoid dipping sauces and dressings.
Have a big salad before the main course — again, avoid too much dressing, and go for the lighter dressings. An excellent choice of dressing: olive oil, salt, and lemon.
Drink a glass of water first thing — before eating or drinking alcohol. Water can fill you up slightly. If you’re trying to drink less alcohol, this may help slow your sipping. Keep drinking water while drinking alcohol.
Avoid alcohol — apart from being empty calories, it is now known that no level of alcohol consumption is safe for your health!
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Finally, enjoy your vacations, meals, parties, and return to your food plan or diet at the next meal or day, or as soon as you return to your routine!
Remember to be conscious, take it easy on yourself, and remember that food is part of our lives!
Any questions or something you would like to share, drop me an email.
Wishing you a great weekend!
Here’s to health and good runs ⚡️
Ana Paula Alonso