Starches

Eating Healthy When Dining Out Stressing You Out?

It can be very, very difficult for eating healthy when you dine out and optimally it is pretty much impossible to eat 100% healthy at any typical restaurant. But here's a few guidelines taken from the Zone Diet, which I do not follow per se, however couldn't agree more with their recommendations. I've also expounded and added a few of my own.

The Healthy Dining Rules For Eating Out.

1. Never eat the rolls. If you’re going to eat carbohydrates, save it for dessert.

2. Always choose a clean protein entrée and ask to replace any starches or grains with extra vegetables. Be sure to ask what oils they use to prepare them. If it is not olive or coconut oil then ask to get them steamed and never boiled. We want them as close to alive as possible.

3. While waiting for dinner, have a glass of water... or two. This will curve your cravings and fill you up a bit.

4. If the protein you order is significantly greater than the size of your palm, take the excess home.

5. Determine whether the carbohydrates on your plate are favorable or unfavorable. If you’re eating favorable carbohydrates, have double the volume of carbohydrates compared to the protein portion.

So what is a "favorable" carbohydrate you ask? Good question!  I would say that if they are alive, close to alive, and are colors of the stoplight (red, green, yellow/orange) than you're in favor.

6. If dining out is not complete without dessert, then don’t eat any grains or starchy carbohydrates during the meal. Order whatever you want for dessert, but eat only half. Share it with someone else and never take the leftover dessert home. If you do you'll eat it.

These are all good for dining out, but I would personally still eat as many non-starchy veggies as I can get with my meal, no grains, always starting with as big of a salad as I can get, drink only the substance of life (aka good ol H2O) which is what I do anyway, and then if I wanted dessert I'd have it. I rarely eat the dessert when I'm out anyway cause when I get home I have amazing Coconut Bliss icecream made dairy free (coconut milk instead), soy free, gluten free, and the Cherry Amaretto flavor is TO DIE FOR. :)

Most of the time I dine out only a one or two times a month so it's definitely a treat and not an all the time thing; however there was a time that I'd eat out almost every day. I really do enjoy going out, but it's ultimately not healthy to eat right off the menu when ordering. Always modify and tweak menu items the way you should in order to enjoy the dining experience and remain as healthy as you can. Sure the food is great, but overall dining out- to me- is more about the atmosphere and company than anything else.

The Rules Of Eating Healthy To Be Healthy

A weak immune system leads to a sick body- plain and simple. There are many reasons why I eat the way I do and live the way I live by the daily activities I practice and encourage others to do as well. Some may view me as extreme. That's great and couldn't be more of a compliment because if I am "an extreme", due to my lifestyle practices in contrast to the Western eating and sedentary culture, than so be it. The latter is VERY unhealthy and OBVIOUSLY not working with all the cases of obesity(in reality and honestly too many people we know are part of that group), high cholesterol, diabetes, cancer, hormonal imbalances, heart conditions, and the list goes on.

I'll take my meatless, except fish, eggs, dairy, lifestyle any day over all that or even the CHANCE of any of it. Health is VERY important and we only have one life to be healthy and live. It's more like pro-actively living and surviving instead of passively allowing ourselves to die simply because food must be convenient and cheap for us.

It's pretty simple- don't count calories. Don't ever count calories. Your ancestors never did. In fact I did one day just to find out how many I was consuming and it was almost 4,000 and ALL of them were at night. I'm 5'6", 149lbs. and 8% body fat.

According to my recommended Intermediate Daily Water Fast you don't eat anything during the day except a minimum gallon of water. Then you will be eating your balanced and staggered meal in the evening. Eat for a duration of, but not continuously, 2-4 hours staggering each stage of your eating.

Here is the follow rules:

1. Salad ALWAYS first EVERY DAY. This releases vital enzymes stored in your liver from not eating during the day that will help efficiently break down proteins, carbs and fats in your evening meal. In the salad you want to have at least the 3 colors of the stoplight(red, green, and yellow/orange) by way of veggies.

2. Proteins

3. Fats OR Grains and Starches, but not fats and grains/starches on the same day or your glycemic index will be disrupted thus storing fat.

4. Optional: nuts, seeds, yogurt, keifer, 85% or higher dark chocolate treat, etc.

Have about 20 or so minutes between each stage to allow for digestion. Eat 5 days of high fat and 2 days of high carb(grains and starch) each week, but never have the 2 high carb days consecutively.

Here is an example of one of my own typical High Carb Day menus:

1. Big salad that has about 5-10 different veggies in it alongside some raw mild cheddar cheese and a couple scoops of black eyed peas mixed in. I always look forward to this and it is always very good. :)

2. Wild caught baked salmon with some garlic and paprika.

3. Big helping of Amaranth(an Egyptian grain) made just like you would rice. I'll cut and mix the salmon and amaranth together and add some more beans too.

4. Medium Smoothie of an apple, a few baby carrots, and a banana.

5. Dessert every night: Big bowl of mixed raw nuts and sugar free, unsulfered dried fruit mix.

Each stage has about 20 min. in between give or take.

Let me know if you have any questions.