One of the reasons people fail in continuing with their healthy nutrition programs is peer pressure.
9 to 5 employees have to contend with weekend night outs, company seminars and get-togethers while self-employed individuals and businessmen are challenged by family picnics and business lunches.
This does not have to be a major dilemma because in the same manner that you are able to plan your meals at home, you can also easily do so in a restaurant.
When eating out with your friends, family and business associates make sure that you monitor your calories very closely.
Avoid the following dishes or types of food:
Do not order hamburgers and hotdogs.
Give up croissants, pastries, biscuits, butter rolls, or regular muffins.
Avoid foods that are buttered, in butter sauce, prime, stuffed, sautéed, fried, fried, batter-dipped, creamed, in cream sauce, in cheese sauce, au jus, hollandaise, béarnaise, beurre blanc, parmigiana, parmesan, alfredo, au gratin, au lait, a la mode, au fromage or marinated.
Forego cheese, cream, egg, or onion soups.
Hold the croutons, bacon bits, ham, creamy dressing and high fat toppings on your salad.
Sacrifice regular desserts.
In placing your order, make sure they fall into any of the following:
Limit your beverage choice to low fat or skim milk, diet sodas, fruit juice, tea or coffee.
If you have to have pasta, make sure it is topped with red pasta sauces (from tomatoes) instead of creamy white sauces (from cheese and milk).
Anything that is broiled, grilled, poached, roasted, baked or steamed is okay.
Stick with unbuttered whole grain breads, toast, breadsticks, rolls, or pitas.
Order broth-based soups with noodles or vegetables.
Steamed vegetables or plain, baked potatoes are safe.
Entrees should contain chicken, fish, seafood, potatoes and vegetables.
Avoid high-fat toppings on your green and tossed salads; stick with low calorie salad dressings.
Instead of donuts and pastries, order whole wheat pancakes, bagels or muffins.
Spice up your food with pepper, herbs, mustard, lemon juice and vinegar.
Avoid toppings or whipped cream on your fresh fruit bowl.
Limit your dessert options to yogurt, frozen fruit ices, sugar-free Jell-O.
Cheat, Enjoy, Keep Lean and Healthy!
A strategy you can use to eating out with the gang is to make it coincide with your cheat day. Designate a particular day of the week so you can celebrate and reward yourself with a cheat meal or two, at the most. Then schedule this cheat day as they day you go out with your family, friends or business associates.
Depending on your nutrition program, you either have 35 or 42 meals per week. Eating 1 or 2 cheat meals lessens this to 33 or 40 healthy meals weekly, which is statistically insignificant unless you consume twice your optimal calorie intake during each cheat meal!
Eating cheat meals may even do wonders for your body because it jump starts your metabolic system and enables it to perform its functions more efficiently. A prolonged and reduced calorie diet can decrease your metabolic rate and a cheat meal acts as an octane boost to get it up and running at optimum speed.
Moreover, a cheat meal or two weekly satisfies your body’s psychological and physiological cravings and prevents you from falling off your established nutrition and aerobic/workout/weight training program.
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