DIETING WHILE OUT OF ROUTINE By Anthony Noud

DIETING WHILE OUT OF ROUTINE By Anthony Noud

I have always been bamboozled by clients with the best of intentions that find it near impossible to plan their meals and exercise around their life schedules. Frequently I read food diaries, or hear feedback from people complaining that they can eat really well during the week, but undo all of their good work over the weekend. Or similarly, can stick to the diet plan when in their daily routine, but come a work trip or holiday and it all falls apart…

So along comes a super busy weekend full of social events, a work trip or possibly a super exciting holiday, and unless turning up to a first date or business dinner holding your wiggles lunch box containing carrot sticks and tuna is your idea of creating a good impression, then sticking to your regular diet simply ISNT an option…So what do you do?

Option A: Close your eyes and whole heartedly pray to the denim Gods that you get out of this weekend still fitting into your jeans? I think not.

There is no whimsical or magical answer, “cheat” or “treat” meals are called this for a reason. From chocolate to cocktails to creamy carbonara, they are generally high in calories and low in nutritional value.  It goes without saying that eating clean 100% of the time gets incredible results, however this is unrealistic for most people. Don’t lose all hope though as there are certain things you can do when circumstances are beyond your control.

• Think ahead! This may sound obvious but how many times have you been stuck at a party, social event or work function STARVING with no option but to purchase food from the next takeaway place you see?
• Pack healthy snack options where possible. One of the leanest girls I know always carries a tin of tuna in her handbag for such occasions.  Nuts, fruit and rice crackers are also handy as snack options- place portions in a snap lock bag and carry with you     
• Time your meals- eat just before you leave, and have a plan for all meals while out.

It can be extremely tempting to eat everything in sight at restaurants but remember; eating food you didn’t prepare yourself is leaving you at the mercy of the chef, even the healthiest sounding restaurant meals often contain many hidden calories. Ponder these ideas next time you dine out:

•     Most restaurants have online versions of their menus, consider your options before you go- lets face it no matter how much knowledge you have regarding healthy eating, visiting an all you can eat cheese and wine extravaganza will have you coming off second best, guaranteed.
• -    Never arrive hungry- hungry people make poor ordering decisions
• -    Don’t be fooled! Pay particular attention to menu descriptions and the way meals are cooked- although   “au gratin lean chicken breast with creamy zucchini and assorted greens” may sound healthy, it is actually secret masterchef code for “chicken drenched in bread crumbs, butter, cheese and oil with greens swimming in a high fat, high sodium sauce. If possible, avoid meals labeled- alfredo, deep fried, basted, battered, creamy, crispy or au gratin. Instead opt for things that have been grilled, broiled, baked, boiled or steamed.
• -    Many nutritionists suggest you order an entrée instead of a main course, this is fine as long as you will feel satiated. It’s no good if you eat your entrée then get McDonalds on the way home because you are still hungry.
• -    If unsure….ASK!!
• -    Ask for dressings and sauces to be served on the side, I often ask restaurants for variations of particular set menus, (eg; lean meat with baked potato or salad no sauces) with staff more than happy to help- particularly if you mention you are on a “special” or even “medical” diet ;-)
• -    Ask yourself, would you prepare and eat this meal if you were at home.  If you would normally avoid the types of food or ingredients in the meal, or the way the meal is cooked, chances are there is a good reason as to why!  So, why are you even considering ordering it whilst you are out?
• -    Don’t let others order for, or influence your decision (they may not care about their health…but YOU do!) tip- order first! (cant be swayed then)
•      Avoid excessive nibblys, entrees or breads
• -    Drink water not soft drink (try sparkling water or add lime/lemon to add a dash of schmickness)
• -    Inform your dining companion/s of your diet and efforts- this will avoid coming off strangely to business associates. Friends and family may make fun of your new habits at first, but I guarantee in time they will all ask for your advice regarding your new body!
• -    Savor your food rather than stuff yourself. By eating a little of the food you really love, keeps you from feeling deprived leaving you more likely to resume eating well from your next meal.
• -    Take your time, put your knife and fork down between mouthfuls, engage in intelligent conversation covering a broad range of topics steering clear of politics and religion whilst allowing your food to digest (whoops that was planned for my guide to etiquette J)
• -    Avoid alcohol if possible (consuming alcohol stops ALL fat burning immediately and will ensure your meal is stored as fat) a total no brainer when trying to lose weight.
• -    Share (or skip) dessert – order fruits like berries or have low fat tea/coffee instead.
• -    Don’t eat anything you don’t like! Similarly you don’t have to finish everything on your plate! Forget the starving kids in Africa- make a monthly donation, sponsor a child, do some volunteer work that will actually make a difference! - Your leftovers in a restaurant bin isn’t helping stop world hunger. Take a doggy bag if you must; just make sure the dog (and not you) eats it!
• -    Lower your calories for that day, this will not balance it out, but will lower total calories consumed for the day. Eat smaller portions at all meals, or eat lighter options. NOTE: Don’t skip meals as this may lead to overeating

With restaurants covered, another difficult dieting situation is travelling. I often find clients who travel a lot for work (up to several times a week) find it difficult to adhere to a set diet.  This can make dieting tricky, with flight stopovers and delays, little or no choice in location or accommodation and baggage restrictions tied in to extremely busy schedules.  Sometimes it may seem as though your only options are a suspicious looking stew served by a lady named Butch, or the dreaded service station/convenience store hotdog that’s comes with bonus food poisoning at no extra cost.

All hope is not lost, try some of these ideas the next time you travel:

• -    Always pack the next scheduled meal, having a meal prepared to eat upon your arrival will guarantee a decent meal while giving you time to source your next one (sounds very Bear Grylls like doesn’t it?)
• -    Find the nearest supermarket or if you must, 24hr convenience store and purchase items as close to your regular diet as possible.
• -    Consider your cooking options, do you have a microwave, fridge etc? (tuna, salmon rice cakes, wraps, bread, fresh fruit, oats, longlife skim milk etc can be stored without refrigeration if need be)
• -    Don’t forget snap lock bags and storage/takeaway containers and cutlery
• -    Opt for cold cuts eg; lean turkey breast and pre- prepare lunches and snacks. Conferences and business meetings are often catered for with high calorie, unhealthy foods. Avoid temptation and pack your own!
• -    If practical or travelling regularly, consider purchasing a small electric grill (George foreman style) This way you can grill lean meats and veg anywhere you have power!
• -    Make sure you drink plenty of water! Constantly drinking water will keep you well hydrated and feeling fuller; helping to avoid the high calorie foods on offer at many business functions
• -    Eat before flights, or call the airline 24hrs beforehand to arrange a “medical requirement” meal
• -    Petrol stations are for petrol- NOT FOOD! If you must, try a protein bar, or nut bar (carman’s or similar) always read the label checking carbs, fats, and sugar content.

-       

Now onto holiday eating, surely this is a time when you can relax and let your hair down? Well yes, holidays time is certainly a time to spoil yourself, indulge a little and let your hair down, however follow these tips to ensure you don’t come home with any “excess baggage” so to speak:

• -    If you know you are going to be eating out for dinner, limit your calories throughout the day by cutting back on extras such as sauces, fruit, switch to low fat dairy options, sugar etc
• -    Pack your own bowl, spoon and nutritious breakfast cereal- always have a nutritious breakfast
• -    Limit yourself to one treat or treat meal per day with all other meals lean and clean
• -    Unless you like to test your willpower then avoid the buffet.
• -    Steer clear of all juices, soft drinks and holiday snacks such as afternoon ice cream, lollies etc.
• -    Fire up the barbecue and enjoy fresh lean meat and seafood with salads
• -    Seeing as you have the time, experiment with some new healthy recipes! (there are literally hundreds of healthy low calorie cookbooks available these days)
• -    When drinking alcohol avoid high sugar drinks like pre mixed cans etc, instead go for spirits on the rocks or with soda water and lime.
• -    Like restaurants, eat before holiday parties so you can avoid giving into unhealthy appetizers or arrive at mealtime to avoid them altogether
• -    Keep up or modify your exercise program- try something new, adventure sports, beach walks/runs, swimming, skiing, rock climbing the options are endless!
• -    An old favourite because it cuts many unwanted calories is “trim the trimmings”- go easy adding sauces, dressings, nuts, cream, gravy, butter etc.
• -    Aim to leave parties feeling satisfied, not stuffed

I have previously written about the importance of planning your meals with a quick how to here: http://exquisitephysiques.blogspot.com/2011/03/failing-to-plan-planning-to-fail.html In this article I insist that in order to achieve and then maintain an amazing body, you must plan and prepare your own nutritious meals, if you haven’t read it, I urge you to do so. 

This article in no way undermines my original stance.  After travelling recently I found myself ill prepared with regards to my diet and after considering what I could have done better, decided to share my thoughts with you here. Please do not cheat yourself by taking these ideas and using them as a license to eat out free of caloric and nutritional consequence, you will surely be disappointed by the results. As a general rule of thumb, YOU should prepare 90-95% of all food and drink that you consume, even more for clients dieting for rapid fat loss.

For the average person it would be unreasonable to suggest adhering to a diet so strict one could not enjoy the occasional restaurant meal with family or friends. In my opinion, cheat or treat meals can offer a psychological relief from a calorie controlled, clean diet.  When consumed sparingly and making the right choices they can also fit into your meal plan without being overly detrimental to your goals!

ENJOY YOUR FOOD GUYS, and remember; after a cheat meal, holiday or business trip- get back onto your eating plan immediately!

For meal plans tailored to your body type that actually work, exercise and weights programs that will transform your body or 1 on 1 physique coaching contact me here: anthony@purehealthclubs.com.au