Healthy Numbers Module 11
After this lesson you will be able to: 1. Understand the importance of making healthy choices while away from home. 2. Employ strategies to make healthy decisions while traveling. 3. Choose healthier options while dining out. As you progress through this series you are finding it easier and easier to make healthy choices. However, most of these changes are being done in the comfort of your own environment. Too many times when you are removed from the safe- haven or your home or city, things can fall apart. We tend to have a much harder time making healthy decisions when away from home and a multitude of factors plays into that. This session will arm you with information and tips to eat healthier while away from home. If you travel infrequently, you goal while away is to at least maintain your weight. However, if you travel for work on a regular basis you will have to be extra diligent when it comes to making healthy choices and exercising to continue your weight loss success.
Whether you travel for pleasure of business – or both - eating healthy while away is always difficult. It is fun to travel but whether you’re rushing to eat between the airport and meetings or enjoying a luxurious meal out with the family or clients, high fat options are abound. You may feel limited on your healthy food choices, and even when you try to make a healthy choice it may turn out to have more calories and fat than you expected. Not only does travelling usually disrupt your sleep and eating cycles but it usually requires extra effort to eat healthy and get exercise. Knowing how to deal with these challenges, balance your healthy lifestyle, and maintain a healthy weight is achievable with a little extra work and planning. Below you will find specific scenarios when you are most likely to run into unhealthy options and tips for working around those.
Hotel Breakfast Buffet This table of goodies can be a landmine for high fat, high sugar choices. When you first approach the buffet, take a quick look at your options. Immediately turn away from the sweet cereals, donuts, pastries, and even the do-ityourself waffle machine. These foods are low in nutrients and high in refined carbs, added sugars, and fat. Your best bets in these situations are going to be the fruit, yogurt, and unsweetened oatmeal offered. If eggs are available (not the ones covered in cheese) they will give you a quick boost f protein which will help keep you full longer. Whatever you do, avoid a fast food breakfast; there are rarely healthy options in those situations.
HealthyClip.com
Snacks If you are eating breakfast, lunch and dinner in the appropriate portion sizes you are going to need some snacks. This may be challenging but there options out there. Most airports and hotels have a modest serving of fruits or vegetables. You may also choose to toss a few healthy snacks into your carry on or suitcase. Choose wisely and you may be able to tote along a healthy granola bar, dried fruit, or whole veggies. You may also choose to pack your own water bottle to refill (for free) while traveling.
Exercise Many times travelling also means getting away from an exercise routine. Just as you are scheduling meetings and fun outings, set aside time to exercise. This will help combat poor or limited food choices while also giving you a boost of energy. If possible, plan excursions that require some physical activity such as hiking or a bike tour around the city. Most hotels offer some exercise equipment but you can also get creative. Take some time to sightsee and log some walking miles in the meantime. Set a timer and do some exercises in your room such as body weight squats, jumping jacks, pushups and planks. It doesn’t take a lot of time and can help you keep the scale in check while gone. Travelling can wreak havoc on your best intentions but it doesn’t have to mean failure. Being informed about your options, choosing wisely, and leaning on your will-power will help you return home without skipping a beat.
Dining Out When on the road you are most likely eating both lunch and dinner at a restaurant. If possible, make lunch the bigger of the two meals. Some try to eat a light lunch and “save” calories for later. However, by the time dinner rolls around you are starved and end up eating entirely too much. Then you leave your body stuffed with fat and extra calories right before you nod off for the night. This is a recipe for disaster. When you pump your body full of these foods before bedtime you are probably not burning off the calories and just storing the excess leading to weight gain.
Sometimes a big dinner is unavoidable so you must enter the restaurant in the right mindset. Maybe it’s the ambience or the wonderful smells but most let down their guard when crossing the threshold of the establishment. Avoid falling into that trap and indulging just because you’re in a restaurant. If you know where you will be dining at lunch or dinner try to access the menu beforehand. This will provide you the opportunity to look over the options and make the healthiest choice possible. Going into the restaurant with a plan will help you make healthier choices. The extra calories are often presented as soon as you sit down with a lovely offering of dinner rolls or chips. If possible, ask the server to remove the temptations for your table. However, if others at the table prefer to enjoy, move the carbohydrate bowl far away from you and focus on sipping your water or take out a piece of gum to chew. If you just have to have one of the treats, you must set the food on a plate and don’t go back for seconds. By placing the food on the plate you are visually becoming more mindful of what you are eating. Remember a small dinner roll adds an extra 200 or more calories to a meal, even if they are whole-grain. If chips are available limit yourself to 10 chips as each chip has approximately 1 gram of fat. Throughout the entire meal, focus on who you are with and less on what you will eat. HealthyClip.com
Menu Madness If you were able to access the menu prior to arriving you probably have some idea of what you are going to eat. It is important to ask questions regarding how the food is prepared. Even a simple grilled chicken sandwich may contain extra butter on the toasted bun or sauce on the vegetable side. Skip heavy sides like French fries or potatoes – choose a salad or steamed vegetable when possible. Starting with salad, fruit or veggies first can help make you feel full and less likely to overeat when the main course arrives. Also, be the first to place your order and avoid entre envy. When you hear others place their order it is likely you will star to think “wow, that sounds really good,” and possibly change your mind at the last minute picking a less healthy meal. When looking at the menu there are several keywords that should raise red flag to you that the dish contains extra calories and fat. Examples of these are:
Covered in Smothered in Creamy Crispy Hearty buttered
Instead choose meals described as:
Light Sautéed Grilled Baked Broiled Steamed Poached
Many restaurants will also have nutrition information on the menu or available upon request. With the prevalence of food allergies many restaurants will have detailed ingredient lists that you may access. If you feel uncomfortable asking, request the information prior to being seated. This is a commitment you are making for the long run, even if you feel a little uncomfortable in the short-term it will pay big dividends in the future. Consider the fact that you are also educating yourself to make healthier choices and eventually you will not have to ask the extra questions you will be able to enter a restaurant and make a healthy choice. Now you’ve looked at the menu, you’ve passed on the bread, you are starting with a salad, but you still feel confused. There are some dishes that tend to be good go-to meals at most restaurants. These include:
Grilled chicken with salad or vegetables Non-breaded fish with salad or vegetables Salad with dressing on the side (cheese and croutons used sparingly) Vegetarian options (be aware some of these options do contain a good amount of cheese or dressings) HealthyClip.com
Go into the meal with the frame of mind that you are going to only eat 50 to 70 percent of what is on the plate. When you already know you won’t finish the meal it allows you to pace yourself. Remember it can take 20 minutes or more for your stomach to tell your brain it’s full. Alcohol Watch what you drink. It is exceptionally tempting when eating out to have an alcoholic beverage. While the recommendation is one alcoholic drink per day for women and two per day for men these drinks tend to be very high in calories, sugar and sometimes fat. Alcohol itself contains about 100 calories per serving. A light, 12-ounce beer can have as little as 80 calories while a 6-ounces portion of white wine may pull in 150 or more. The real threat is in mixed drinks. While the alcohol itself may only contribute 100 calories, a mixer can escalate that number quickly. For example, a strawberry margarita can come in at 500 to 600 calories – in one drink! These calories mainly come from the mixer and the portion size of the drink. Adding this type of drink to your evening can turn a reasonable 500 calorie dish into a 1,000 calorie evening or more! Beyond calorie counts you also have to consider what is in the drink. Alcohol has just as many calories per gram as fat not to mention all of these drinks are metabolized by the body as carbohydrates turning into glucose to be stored in the body. As you learned previously this is cause for concern, particularly when it comes to weight loss. In addition to the drink itself, adding extra calories, alcohol also lowers your inhibitions and could lead to you consuming more calories (either from additional drinks or food) than initially intended. First and foremost, you do not need to have a drink every evening while gone. However, if you do decide to indulge, limit yourself to one drink and be mindful of your choice. A light beer or a cocktail made with a low-calorie mixer is going to be your best choice. For example, mixing alcohol with a diet soda, carbonated water or simply on the rocks will eliminate the extra calories. Be aware that when you consume a drink in this fashion you will actually feel the effects of the alcohol faster because your body does not have to spend the extra energy burning through the calories and sugar of the mixer.
Bottom Line: If you eat out and travel on rare occasions, be mindful but still order what you enjoy. If traveling and dinners out are a common occurrence in your world you must stick with your goals and plan accordingly. Action Plan: Get nutrition information for the 3 most common restaurants where you dine. Pick 2 meals from the menu that are good choices. Attend our weekly Hangout.
HealthyClip.com
Whether you travel for pleasure of business – or both - eating healthy while away is always difficult. It is fun to travel but whether you’re rushing to eat between the airport and meetings or enjoying a luxurious meal out with the family or clients, high fat options are abound. You may feel limited on your healthy food choices, and even when you try to make a healthy choice it may turn out to have more calories and fat than you expected. Not only does travelling usually disrupt your sleep and eating cycles but it usually requires extra effort to eat healthy and get exercise. Knowing how to deal with these challenges, balance your healthy lifestyle, and maintain a healthy weight is achievable with a little extra work and planning. Below you will find specific scenarios when you are most likely to run into unhealthy options and tips for working around those.
Hotel Breakfast Buffet This table of goodies can be a landmine for high fat, high sugar choices. When you first approach the buffet, take a quick look at your options. Immediately turn away from the sweet cereals, donuts, pastries, and even the do-ityourself waffle machine. These foods are low in nutrients and high in refined carbs, added sugars, and fat. Your best bets in these situations are going to be the fruit, yogurt, and unsweetened oatmeal offered. If eggs are available (not the ones covered in cheese) they will give you a quick boost f protein which will help keep you full longer. Whatever you do, avoid a fast food breakfast; there are rarely healthy options in those situations.
HealthyClip.com
Snacks If you are eating breakfast, lunch and dinner in the appropriate portion sizes you are going to need some snacks. This may be challenging but there options out there. Most airports and hotels have a modest serving of fruits or vegetables. You may also choose to toss a few healthy snacks into your carry on or suitcase. Choose wisely and you may be able to tote along a healthy granola bar, dried fruit, or whole veggies. You may also choose to pack your own water bottle to refill (for free) while traveling.
Exercise Many times travelling also means getting away from an exercise routine. Just as you are scheduling meetings and fun outings, set aside time to exercise. This will help combat poor or limited food choices while also giving you a boost of energy. If possible, plan excursions that require some physical activity such as hiking or a bike tour around the city. Most hotels offer some exercise equipment but you can also get creative. Take some time to sightsee and log some walking miles in the meantime. Set a timer and do some exercises in your room such as body weight squats, jumping jacks, pushups and planks. It doesn’t take a lot of time and can help you keep the scale in check while gone. Travelling can wreak havoc on your best intentions but it doesn’t have to mean failure. Being informed about your options, choosing wisely, and leaning on your will-power will help you return home without skipping a beat.
Dining Out When on the road you are most likely eating both lunch and dinner at a restaurant. If possible, make lunch the bigger of the two meals. Some try to eat a light lunch and “save” calories for later. However, by the time dinner rolls around you are starved and end up eating entirely too much. Then you leave your body stuffed with fat and extra calories right before you nod off for the night. This is a recipe for disaster. When you pump your body full of these foods before bedtime you are probably not burning off the calories and just storing the excess leading to weight gain.
Sometimes a big dinner is unavoidable so you must enter the restaurant in the right mindset. Maybe it’s the ambience or the wonderful smells but most let down their guard when crossing the threshold of the establishment. Avoid falling into that trap and indulging just because you’re in a restaurant. If you know where you will be dining at lunch or dinner try to access the menu beforehand. This will provide you the opportunity to look over the options and make the healthiest choice possible. Going into the restaurant with a plan will help you make healthier choices. The extra calories are often presented as soon as you sit down with a lovely offering of dinner rolls or chips. If possible, ask the server to remove the temptations for your table. However, if others at the table prefer to enjoy, move the carbohydrate bowl far away from you and focus on sipping your water or take out a piece of gum to chew. If you just have to have one of the treats, you must set the food on a plate and don’t go back for seconds. By placing the food on the plate you are visually becoming more mindful of what you are eating. Remember a small dinner roll adds an extra 200 or more calories to a meal, even if they are whole-grain. If chips are available limit yourself to 10 chips as each chip has approximately 1 gram of fat. Throughout the entire meal, focus on who you are with and less on what you will eat. HealthyClip.com
Menu Madness If you were able to access the menu prior to arriving you probably have some idea of what you are going to eat. It is important to ask questions regarding how the food is prepared. Even a simple grilled chicken sandwich may contain extra butter on the toasted bun or sauce on the vegetable side. Skip heavy sides like French fries or potatoes – choose a salad or steamed vegetable when possible. Starting with salad, fruit or veggies first can help make you feel full and less likely to overeat when the main course arrives. Also, be the first to place your order and avoid entre envy. When you hear others place their order it is likely you will star to think “wow, that sounds really good,” and possibly change your mind at the last minute picking a less healthy meal. When looking at the menu there are several keywords that should raise red flag to you that the dish contains extra calories and fat. Examples of these are:
Covered in Smothered in Creamy Crispy Hearty buttered
Instead choose meals described as:
Light Sautéed Grilled Baked Broiled Steamed Poached
Many restaurants will also have nutrition information on the menu or available upon request. With the prevalence of food allergies many restaurants will have detailed ingredient lists that you may access. If you feel uncomfortable asking, request the information prior to being seated. This is a commitment you are making for the long run, even if you feel a little uncomfortable in the short-term it will pay big dividends in the future. Consider the fact that you are also educating yourself to make healthier choices and eventually you will not have to ask the extra questions you will be able to enter a restaurant and make a healthy choice. Now you’ve looked at the menu, you’ve passed on the bread, you are starting with a salad, but you still feel confused. There are some dishes that tend to be good go-to meals at most restaurants. These include:
Grilled chicken with salad or vegetables Non-breaded fish with salad or vegetables Salad with dressing on the side (cheese and croutons used sparingly) Vegetarian options (be aware some of these options do contain a good amount of cheese or dressings) HealthyClip.com
Go into the meal with the frame of mind that you are going to only eat 50 to 70 percent of what is on the plate. When you already know you won’t finish the meal it allows you to pace yourself. Remember it can take 20 minutes or more for your stomach to tell your brain it’s full. Alcohol Watch what you drink. It is exceptionally tempting when eating out to have an alcoholic beverage. While the recommendation is one alcoholic drink per day for women and two per day for men these drinks tend to be very high in calories, sugar and sometimes fat. Alcohol itself contains about 100 calories per serving. A light, 12-ounce beer can have as little as 80 calories while a 6-ounces portion of white wine may pull in 150 or more. The real threat is in mixed drinks. While the alcohol itself may only contribute 100 calories, a mixer can escalate that number quickly. For example, a strawberry margarita can come in at 500 to 600 calories – in one drink! These calories mainly come from the mixer and the portion size of the drink. Adding this type of drink to your evening can turn a reasonable 500 calorie dish into a 1,000 calorie evening or more! Beyond calorie counts you also have to consider what is in the drink. Alcohol has just as many calories per gram as fat not to mention all of these drinks are metabolized by the body as carbohydrates turning into glucose to be stored in the body. As you learned previously this is cause for concern, particularly when it comes to weight loss. In addition to the drink itself, adding extra calories, alcohol also lowers your inhibitions and could lead to you consuming more calories (either from additional drinks or food) than initially intended. First and foremost, you do not need to have a drink every evening while gone. However, if you do decide to indulge, limit yourself to one drink and be mindful of your choice. A light beer or a cocktail made with a low-calorie mixer is going to be your best choice. For example, mixing alcohol with a diet soda, carbonated water or simply on the rocks will eliminate the extra calories. Be aware that when you consume a drink in this fashion you will actually feel the effects of the alcohol faster because your body does not have to spend the extra energy burning through the calories and sugar of the mixer.
Bottom Line: If you eat out and travel on rare occasions, be mindful but still order what you enjoy. If traveling and dinners out are a common occurrence in your world you must stick with your goals and plan accordingly. Action Plan: Get nutrition information for the 3 most common restaurants where you dine. Pick 2 meals from the menu that are good choices. Attend our weekly Hangout.
HealthyClip.com
