Valuable Tips: Eating Out & Sticking to your Eating Plan - Stay On Track & Succeed!

We've all been there. You're on your eating plan and doing well. Food prep is going smoothly, you are hitting your daily targets and feeling motivated. And then we receive invitations to dine out and you're wanting to join.
What to do when you feel that you may veer off of your plan and possibly sabotage your goals?

Dining out can be pleasant and satisfying, and you can honor your eating plan if we follow some clear parameters to keep us on track.

Here are some tips and ideas to help all of us who are following a diet or healthy eating plan (clean eating) and are dining out.

Earlier on the same day or 1 day in advance:

• Review the menu in advance – Check out the menu online if possible and assess which is the best dish for you.

• Plan/Strategize Ahead - Plan out your meals and caloric distribution for the day so that you can identify how much you will budget for dinner. Chances are the dinner (meal X) will be higher in calories even when you estimate and will likely contain more fat than you can accurately estimate. This is especially true since it's not entirely feasible to weight your food at the dinner table. 

Psychological, Mental & Emotional Preparation is key:

Prepare yourself mentally and emotionally - Set yourself up for success with Positive Vibes in advance. 

Decide in advance of sitting at the table on how you want to feel. Example talk to self: 

• "By the end of the dinner I want to feel light and satisfied, I want to feel good, proud of myself, I want to enjoy the company of other diners. I want to appreciate this special moment and opportunity to take in fine food."
• "I want to eat well and make healthy choices that are aligned with my health, wellness and fitness goals. 
• I trust myself to make the best possible choices knowing what I know about good food selections. I can do this. I trust myself to make the very best, ideal choices for myself tonight. It's going to be OK. I'm going to be fine. It's alright and I feel good about this new experience. I've got this and I can do it. Most importantly, I WANT this and I believe in myself. 
• I am my own partner on this wellness, health, fitness journey. I trust myself! I love myself and I can do this. It’s going to be fine.

When seated at the table & you’re ready to order: This is where your power lies.

Make savvy choices when you ready to order. Here are some pointers that can support you in more easily and effortlessly making the best choices aligned with your goals:

• Simply ASK for what you want - Inform the waiter directly: "You know, I'm really careful with my nutrition. Can you please recommend the lightest or "healthy" dish available tonight? That with the most veggies and least oil/fat? The waiters typically know which dishes the restaurant would rate at on the 'healthier' side.

• Salads - Look at the salad options and if it’s enough for a main course, pick the salad. Request dressing on the side which includes oils. If there is a protein, ask how it is prepared to avoid inadvertently ordering fried options. Ask for grilled, steamed or boiled options (same for the vegetables).

• Appetizers - Try to avoid appetizers since these are normally small bites packed with loads of fat and calories but which will not fill you up as you will then have a Main Course (correct?)

• Inquire on the Cooking Method - Request grilled, boiled, smoked, or steamed options. Bypass the sautéed, fried, deep-fried, pan-fried, seared, buttered, breaded or such ‘rich’ sounding dishes. The restaurant will typically be generous with the oils/butter they use when preparing their dishes and this is true from simple restaurant to 5-star cuisine.

• Request grilled or steamed with little to no butter/oil. Mention, if need be, that you are allergic to excess oil/butter.

• No Fried Anything - Be wary of and avoid dishes that are deep-fried, or with a complicated-sounding sauce, especially because sauces are made with fine ingredients like butter, oil, cream, milk, etc.

• Sauces/Dressings - Request all sauces and dressing on the side so you can then control the amount you decide to ingest. You can sample the sauces, and thus not deprive yourself, by using the Teaspoon as a measuring tool.

• Avoid dessert. You do not really need it, do you? If you can exercise self-control then only take in 1-2 bites and call it a day. Desserts will be energy-rich no matter how you slice it and any dessert can easily add 100-500 extra calories, unless you choose simple fruits (without creams, sauces, or other accouterments, etc) - bear this in mind! 

You made it through the main course making healthy, mindful options; don't squander your excellent effort by consuming excess calories at the very end. Furthermore, if this is dinner remind yourself that desserts are pure sugar; large quantities of sugar consumed at night will have you buzzing with energy the rest of the night and thus interfere with getting deep and restful sleep. 

• Alcohol – Alcohol/Spirits contains calories and carbs (sugar) and thus you may want to restrict this particular item from the evening. Beer can cause bloating which you probably don't  want to feel after eating. However, if you absolutely feel obliged due to social/professional pressures, then go for 1 glass of red wine which is easy to account for and contains some positive qualities such as resveratrol which is an antioxidant (antioxidants reduce oxidative damage in the body). However, bear in mind that there are many mixed evaluations on the need to drink wine for its health benefits. You can obtain antioxidants through fresh fruits such as berries.  

   

When you receive your food; the process of eating itself. 

You still have the power to:

• Bless your food and thank life for having it available here and now to nourish your body.
• Infuse your food with positive vibes and trust that it will only have positive, desired, beneficial effects on your fantastic, special and unique body.
• Pace yourself whilst eating; take slow and deliberate bites. No need to rush because if you eat too fast and finish before others you may feel compelled to eat even more food such as bread or any leftover appetizers still on the table.
• Savor each bite. Detect the variety of favors. Appreciate the food that you are eating and its preparation. 
• Appreciate the different food components - spices, ingredients, etc -  all the more if you are dining in an elegant, refined restaurant with a noteworthy chef and top-notch cuisine.
• Engage in conversation with other diners so you enjoy their company and also give your stomach enough time to process the food being ingested.

Finally, may we always appreciate that one meal will not make or break our ultimate success. Overeating in one meal can leave you a bit puffier and bloated for the next day, or feeling mental fogginess if you've eating something completely off of your plan.

The most important thing is to realize that it's about the habits and actions we are taking on a daily, consistent basis. How are you eating every day at each meal? Are you being true to your plan and thus aligned with your goals and vision?

When it comes to eating out perfectionism usually jumps out the window. Rather, it's about eating as close to ideally as we possibly can. The more you practice and experience what works for you, your own psychology, your own triggers and your own strengths and weaknesses, you become a more skilled eating-out diner.

For those of you who must constantly eat out for business and social reasons, then you will definitely want to be more strict (dare I say militant) about your nutrition and eating with the above ideas in mind.

Practice, reassess and see how your progress goes. And if eating out if really complicated for you then do not do it as much - you can always say no and meet you friends and others within another context that does not revolve around food.

Wishing you the greatest health and wellness! 

Jennifer

Personal Power Life Coaching

Feeling Healthy & Strong

I am feeling healthy and strong today. I have all that I need to make this a great day of my life. I am calm and peaceful, and greet this day with ease.

These are three of the eight daily affirmations I make each morning upon waking, repeating them 3x each. I've been doing this daily ritual for the past 5 weeks and I feel it has been making a positive change and difference in my daily life experience.

Today I am feeling resourceful, powerful, capable, uplifting, and full of faith. I want to have faith and I do have faith. I want to trust the process of life, and I do trust the process of life. I believe and feel all things are constantly working out for my highest good, and so it is.

I had a beautiful dream last night as well, which has left me filled and infused with a spirit and sensation of clarity, warmth, love and ease. I was on the street behind my apt building, directly facing the Azure building. It was nighttime and I was utterly captivated by a beautiful sultry piano music being played live from one of the tenants on the topmost floor. It was a gorgeous music, I was enthralled and just stood there looking up towards the source of the music just appreciating, basking in the gorgeous sounds. It filled me with pleasure and delight. Wow - so delicious. Nearby there was another captivated party, a fellow also standing still and gazing upwards, hoping perhaps to see who had the magical hands that created the mesmerizing and majestic melody. I was captivated...what a beautiful dream. This is definitely for me a sign of beautiful, positive energy and that my inner being is joyful.

This morning has been magnificent. As I mentioned I am feeling resourceful and part of that generative energy is linked to my speaking with my mom and dad this morning. It had been a while since we chatted, especially since my personal life has been gaining beautiful momentum recently which means I've been more happily engaged with the flow of my life. It's wonderful to speak with my family and to know they are healthy and doing well. What a marvelous blessing - thank you, God!! :-)

This morning's workout was similarly energized and fun-filled. I worked out my arms - biceps and triceps with finishing touch of salsa dancing; today I experimented with a light bar whilst dancing and really enjoyed. My approach to fitness and exercising is to apply intensity, intelligence and focus both in the gym and with my nutrition...and to have FUN! I try to mix it up and make variety the spice of my fitness life. I also maintain a routine of certain exercises however I ensure I make it fun for me and dynamic so that I can continue loving it and enjoying.

Why do I weight train? Asking myself...

When it comes to fitness and training, which I deeply enjoy and use as a focal point to guide my daily life I sometimes wonder - “What do I truly want out of this lifestyle?” Am I doing this simply to improve my physique? Or, is there something more I want out of this?

It started the way it typically does for most people - I was a chubby child and once I joined the gym and witnessed the progress and positive changes experienced through aerobics classes I was hooked and wanted to continue getting slimmer, never being fat again and working towards a more perfect, ideal body. At 17 yr old I became a certified aerobic instructor and taught for 2 years at Lucille Roberts gym, a women's only gym in NY.  I then went to college and continued exercising and went through period of serious caloric restriction which I overcame. I wrote a long post about that experience (Anorexia) on my other page jarcila.blog.com.

It's been an 11 year journey since I started out. I still remember first measuring/weighing my food when I was 16yr old and my first food scale. Little did I know I would still be using the same cute reliable scale 10 years later traveling from New York to Dubai.

Fast-forward to today, I am the happiest with my body than ever, and probably the healthiest.

It's been a topsy turvy road yet the most important thing I realize is that I haven't reached my destination and I am on a quest of sorts. I want a leaner body composition (12-15% body Fat where am currently at 19%), tightness, definition, MUSCLES :-P

Baking protein cakes, packing my meals for the day, buying wholesome foods and trying as much as possible to limit the processed, packaged foods...and then training 5-6 days/wk. All basic components of living the 'fit, healthy' lifestyle. I wonder why I am so drawn to it and what I truly want from this approach. Some thoughts:

- I want to have a healthy, strong, vibrant body
- I want to look good, slim, fit, trim, sexy and toned for myself
- I like the structure and routine the training lifestyle necessitates if you want to do well at it
- it helps me keep things in a structure and hierarchy of priorities for my life, and basically I become my own priority which is healthy, emotionally speaking
- it is a challenge that I need to exhibit focus, consistency, practice and effort to achieve a specific physique goal
- I love how I feel moving my body in powerful ways and improving, enhancing my strength. As my physical strength grows so too does my self-esteem and emotional, mental security.

I like who and how I am at the gym, the feeling of strength and possibilities...Of taking control into your own hands to influence your life when many other aspects are out of our hands and when I've felt lonely in the past.

I've met like-minded friends at the gym and have a feeling of support and solidarity through the folks I see regularly.

Multifaceted motivation :) Haven't met my amazing man yet, I have faith he's on his way and we'll have a blast for the rest of our days ahead - Yay!

This is a nice one. Finding someone who loves the gym and nutrition as much as I do is GOLD :-) Hope I meet him soon.

New beginnings are always exciting! New Nutrition & Training - Getting lean!!!

Today is a new beginning, a fresh start, and it is a day we will never live again. Let's make the most of it!

It's particularly significant as it marks the 1st of April - a new month for the continuation of life's journey however colored with new details, elements and different beautiful aspects.

In this month, I'm going to change/tweak my nutrition and approach to training. Mostly a change in my nutrition.

Since Dec 17, 2013 (so 3.5 months) I started have 30g carbs (Oats) pre-workout + Protein and then weight training. I've continued training 5-6 days/week and eating a lower-carb intake overall. Most days I typically consume 65-90g (max) Carbs and 150-160g Protein, 25-39g Fat for overall 1400 cals, which I've bumped up to this amount in the last 2 weeks.

My goal is to become leaner and more toned; to go from 19% Body Fat (measured last week 27 Mar) to 15-16%. According to the caliper info, it's reasonable to have fat loss of 1%/month. So it will take 4 months at very least. I'm no expert and I could easily be missing some info although that isn't as important as having a specific outcome of what I desire and basic parameters to guide me.

• So the new nutrition approach?

Following sound advice of my nutritionist :-) I will start to gradually increase my calories and carbs.
40% Carb, 40% Protein, 20% Fat and approximately 1600 cals. I'm a bit hesitant to bump up my cals yet I do train consistently 5-6 days and thus my energy requirements are likely higher than I am giving myself credit. In fact, many fitness experts and nutritionists advise that eating below cal requirements can result in some fat retention as the body is holding on the energy in the body; if adequate cals are consumed then this can facilitate the body to build muscle, promote fat metabolism, and reaching the lean, toned, defined body I crave :).

Despite the fact that I am satisfied on my current eating plan (lo-carb, no wheat or limited grains), higher protein and average fat, I am willing and open to adopting and implementing a new approach to see if it will shock my system and yield the desired results.  If I do the same thing I've been doing, I'm going to get the same results, and thus I won't know until I give it a shot and self-experiment.

The best that can happen is that I start to tighten up! See more abs definition, more defined, lean muscles and overall stable, optimal energy levels. That would be incredible! I want to embrace the possibility for a great outcome and if I apply myself conscientiously and diligently I can totally evidence the outcome - whatever it may be, and it can be amazing.

Well let me see.

• Some of the carbs I will now include/continue emphasizing:

- Sweet potatoes
- Oats
- Lentils
- Quinoa
- Gluten free pasta & bread
- Pumpkin
Basically, carb food items I've been excluding due to the higher Carb content. I haven't been craving, wanting or missing these. Nevertheless, I will probably enjoy the greater variety of food I can include in my daily intake.

• What else?

From my recent coaching session (I was being coached as part of our final exercises), I committed to tracking my metrics objectively so that I have concrete data to compare. Many times we are (I am) quite subjective, emotional, hard on ourselves and generally unable to accurately gauge our progress. Thus, I can best track progress with specific tracking - one of the components in achieving my desired outcome :-)

I'll start by (1) resuming weekly progress pics, (2) body measurements with tape measure and (3) taking caliper measurements for Body Fat %.

In terms of training, I've started incorporating higher reps for all weight training exercises to stimulate muscle activation and increase my metabolism, and I am also starting to include some HIT moves (which I had been doing although not necessarily consistently) at least 3 days per week.

Part of me thinks I could greatly benefit from having a personal trainer who can make a plan for me which I can follow without having someone there by my side. It's worth considering.

For time being, I will focus on just a couple of key changes: nutrition (40/40/20 macro split), higher cals 1600/day, and incorporating higher reps on weight training + HIT at the end of each session, or else sprinkled in between training.

Hilarious - I love this one cuz it's often true! haha :-P

I'm excited for this new approach and new start! I have a goal in mind, the desire and a plan to implement. Now it's just applying, trusting the process and having fun at every single opportunity.

 xx

Rollerblading, Fat Loss & Supplements

This morning I slept a little longer, indulging in 1 extra hour of slumber, and went rollerblading - it's a rest day from my weight training split.

It has been such a long time - several months - since I went rollerblading and I was indeed missing the sunshine, the fresh air, the friendly faces of other walkers and joggers, and the exhilaration of rolling and flying with the wind. The peacefulness, beauty, and ease of the morning, the undisturbed ambiance, is serene and majestic. Precious.

Rollerblading is a wonderful alternative cardio exercise if you want to save your knees from the repetitive impact of jogging. It definitely tones the legs, working hamstrings, quads and outer thighs - the beloved saddlebags.

Mostly I find it fun - gliding along with the music, skating along the marina, the birds soaring overhead, the beautiful blue buildings dotting the skyline - an experience beyond life as a pedestrian.

Physiologically, rollerblading is particularly good at activating grey matter in the spinal region - neurons and matter that factor into balance and coordination.

gray matter n.

1. Brownish-gray nerve tissue, especially of the brain and spinal cord, composed of nerve cell bodies and their dendrites and some supportive tissue.

[http://www.thefreedictionary.com/gray+matter]

All in all, I'm so deeply grateful and thankful that I learned to rollerblade when I was a young girl, elementary school, back in New York. I used to go around the blocks with my friends from class who also lived nearby. We had tons of fun, and I remember the falls, the heart-chilling hills and pavement bumps...Wow, so nice.

It goes to show that everything has a beginning and that which you learn early in life can stay with you and enhance the quality of your life for years to come.

Taken further, it means that learning something new today can carry on into your future years and allow you to enjoy an enhanced quality of life.

I also remember when I learned to rollerblade with a cousin in Colombia, around that same age I suppose. It was a typically brilliant, sunny day and we went to a huge arena to skate at the running track. I took some lessons, they had us do drills and exercises to practice lowering the body on skates and doing the swerves around orange cones. I remember my cousin Christina, a lovely, light girl 17 years old - the beautiful teenager the young girls admire, idolize and want to emulate when we 'grow up'. She seemed so skilled and graceful on her skates. I realize now that I've fulfilled that dream too.

////

Supplements, Fat-Burning & Training:

Two days ago I came across an interesting article in Flex magazine online:

 

8 Ways to Burn More Fat | FLEX Online

http://www.flexonline.com/nutrition/supplements/fat-burning/8-ways-burn-more-fat#sthash.eIAoUTrn

This one piqued my curiosity and for good reason. It revealed some new tips and tricks (at least to me), to promote fat burning via boosting the metabolism.

The main ones I liked and have started to include in my daily life include:

• CARB CYCLING - Every 4-5 days I will have a Hi-Carb day, with the remaining days high protein, moderate fat, and low-carb. I had already read and learned about this technique and I had just not been focused enough to apply it. Since I've been tracking my food intake, and macros, paying attention to all these details, I am now ready and more confident with the Carb-Cycling approach. It takes more time and effort and to me it's interesting and well worth giving it a shot. 

I used Jamie Eason's site on Bodybuilding.com to calculate the specifics for me and they are:

Lo-Carb/Hi-Protein: Total  Cal = 1300

Carb = 65g (20%), Protein = 182g (55%), Fat = 35g (25%)

Hi-Carb/Lo-Protein: Total Cal = 1300

Carb = 163g (50%), Protein = 114g (30%), Fat = 22g (20%)

Yesterday was the first day I tried it out and it was new since I've been consistently maintaining low-carb and high protein as it is. It was actually an effort to start including higher carb foods - the trick is to eat healthy sources such as oats, lentils, sweet potato and fruits (esp bananas) rather than sugary, processed, refined foods which are also potent source of carbs yet not as nutritiously dense.

I didn't hit all my macros - more protein, less carbs and OK fat however overall it was a good first attempt, and next time will be on Saturday for a LEGS session - yay! PERFECT TIMING IS AWESOME.

Next.

• L-TYROSINE: An amino acid that supports the thyroid by converting T4 (moderately calorie burning thyroid hormone) into T3 (more potent calorie burning). I don't have further research on this and it would be sensible to dig further about it; for time being I will take it face value and allow it to be beneficial information at my disposal.

 Went to the supp store that same night and picked up a bottle of L-Tyrosine, 500mg. The label indicates it support brain neurotransmitter functioning and well being. Sounds good to me - if I can boost my metabolism AND have improved brain performance that's double greatness. 

Starting yesterday I took 1000mg pre-workout and so far, so good.

• L-CARNITINE: specifically, stack carnitine, BCAAs and caffeine pre-workout to protect muscle mass, especially if you do fasted cardio or cardio after weights. I have a coffee pre-WO anyways so the main tweak here is to resume L-Carnitine. I had taken it about 1 year ago and then stopped when I went through a period of staying off supps to cleanse my liver. However, now feels like a suitable time to re-incoporate it.

• COOK WITH GARLIC (or take a supp):  garlic stimulates adrenaline which in turn breaks down fat; it promotes Uncoupling Proteins which increase calorie burning; and control cortisol levels. Last night I cooked with almost 1/3 cup of garlic...let's see how long I keep it up before the garlic breath gets to me and i decide on odorless pills instead.

The other ideas were eating more protein, eat more fish, take creatine and Fenugreek as an herb which can blunt blood sugar rises. I already eat high protein & fish daily so no need there. Creatine causes water storage in the cells (thus the bulkier look most guys are going for, but not me) so I won't need that; and fenugreek - well, I will probably try cooking with fenugreek in the near future however for time being I am taking Apple Cider Vinegar tabs and Chromium, both of which work towards metabolizing glucose, maintaining steady low blood sugar levels (no spikes), so that fat and glucose are utilized for energy and hormones remain stable. It basically main I don't feel right now I need to tack on yet another tool for the same objective.

MY SUPPLEMENTS:

Whenever incoporating a new supplement regime, workout plan or eating plan, it's generally said to give it time - at least 30 days. I'll do that...focusing on these particular elements in addition to the other supps I've been taking:

AM, Empty Stomach:

- Vit D

- Hyaluronic Acid (for joint lubrication, eye and cell regeneration)

- Pro-Biotic

- Now also L Carnitine

Between & With Meals:

- Oil of Oregano (oil droplets)

- Glucosamine Chondroitin

- Chromium Picolinate

- Apple Cider Vinegar

- L'Arginine (sometimes)

- L'Leucine (sometimes)

- Raspberry Ketones

Pre-Bedtime:

- 5 HTP

- Magnesium (1g)

- Valerian Root

I also have:

- Borage Oil (nerve cell repair)

- Huperzine A (memory, brain functioning)

- Vit C + Rosehips (immunity + antioxidant)

- Astragalus  (immunity)

- Zinc (antioxidant)

You can imagine what my cupboard looks like!
Not to mention the protein powders: ON Hydro Whey, 2 tubs of Natural Factors Whey (Green Tea & Vanilla), ON Casein chocolate, Garden of Life Raw Protein Powder and finally Blue Bonnet Post-Workout Protein Powder (choco).

Protein, protein, protein, and more protein!!! =)

I try to cycle things and I don't take all every day - that would be excessive, especially considering that each one has fillers: Magnesium Stearate, vegetable glycerin and others.

Some say that supps are just a business and money-making scheme, that they are not actually helpful. Others, normally the users, rely on them to boost their efforts - whether that be brain functioning, athletic performance, fat loss, immunity or whatever the intent may be. Both true.

I prefer getting my nutrients from whole foods, however, we just cannot eat enough of certain foods to receive the concentrated dose of supplements. I just try to keep it balanced and somewhat moderate while accepting that I take more than the average person, although not more than the average fitness lover or bodybuilder (defo not!).

These items are made in labs and thus natural, 1-ingredient foods will always, always, always be preferable and more wholesome. Nevertheless, just how much white fish can you eat for the protein it contains before you grow some scales and swim off into the Indian Ocean?? Or for that matter, how many eggs can you eat before you start growing feathers :) I consume so many egg whites I joke about having my own farm to get some real grass-fed eggs. Maybe my future husband will own a little plot of farmland to nourish us!

Nevertheless...

I feel the difference when I take certain supps and thus conclude that they can be beneficial, taken in proper dosage and with a clear understanding of your baseline levels in terms of whether you are addressing a deficiency.

Continuous experimentation - self-experimentation - is the name of the game and that is also a fun & stimulting part of life. 

 

Step into the Lab of Life!

moderately calorie burning thyroid hormone called T4 into a more potent calorie burning one called T3 - See more at: http://www.flexonline.com/nutrition/supplements/fat-burning/8-ways-burn-more-fat?page=5#sthash.pqwzeEQH.dpuf

The amino acid tyrosine is also effective in turning a moderately calorie burning thyroid hormone called T4 into a more potent calorie burning one called T3. Three thousand mg of L-tyrosine taken before training or cardio will do the trick. - See more at: http://www.flexonline.com/nutrition/supplements/fat-burning/8-ways-burn-more-fat?page=5#sthash.pqwzeEQH.dpuf