Eating Out....Supportively

Our next camp goes from August 3rd to August 28th.





Eating Out....Supportively



Here are some tips from Molli Rathstone who is an Adventure Boot Camp owner in California. This will give you some guidance for eating out and staying with your plan to get lean and fit with Boot Camp.





Before you give up on eating out altogether here are some simple tips and how to fix a lot of restaurant craziness.

#1 Become a picky orderer. Yes become that person that everybody rolls their eyes at, At least you'll be lean and fit.

#2 Always, always, order your sandwich dry. This is even better then saying "no mayo " because so many items come with fancy spreads, that just add sodium, fat and sugar. In many instances, skipping the spread can take off anywhere between 60-100 calories.

#3 In fact anytime there is dressing involved in any way, order it on the side, even if you know you love it.

By ordering a Caesar salad w/ salmon (or grilled chicken) and taking off the croutons, dressing and skipping the side of bread. You are still left with a good piece of fish (or chicken), a large bed of lettuce and parmesan cheese, if you squeeze a little lemon on that you won't even need the dressing and you went from a salad that started at 1010 calories, to a healthy 300 calories, That's 700 calories because you made a conscious decision to take control back and didn't just blindly eat what was handed to you. (This example comes from Red Robin. They have a great website because they allow you to play with your meal and take off even tiny things like croutons and after you customize your order the website shows you what effect that had on your meal, it’s a great way to see how little choices can make or break your diet.)

#4 Don't be afraid to ask for kid's portions, especially when it comes to dessert. When I do go to Cold Stone Creamery, I always ask for a kids size.

#5 Pick one fat. In other words if you just can't stand a dry turkey sandwich order it with avocado, or if you really feel like cheese that day, order it with cheese but skip the avocado, if you have one source of fat on it don't double up. Or if you're dying for mayo then skip both the cheese and the avocado, get it? The same goes for protein? Choose 1 protein, you don't need the Italian grinder with salami and 3 other meats, pick one, load up on the pepperoncini and you won't even know the difference.

#6 Learn these words and you will save yourself countless calories per year? No Bacon. They sneak it on everything and it is absolutely unnecessary. Skip it, your heart will thank you. I just say it all the time now, No Bacon, No bacon, no bacon, just anytime I order even it it's a chocolate sundae, you never know they might be sneaking it in there.

#7 Do not drink those stupid fruity lemonade, syrup laden crap drinks! (Fruitopia etc...) Just stop it!!!!!!

Learn these words, un-sweetened ice tea please or water with lime.

#8 You know my policy on Juice places, if you are going into a juice bar, ask which drinks they have that offer whole fruit and get a small or a child's size, if you must.

#9 Learn to leave at least half of your food behind. If you look at the calorie content of many of the items on the menu, if you just cut the staggering number in half say from 1200 down to 600 it's still a salvageable day. Then Fill up on side salad.

#10 Start every dinner with a side salad (order it no cheese, no croutons, No BACON, and dressing on the side) It will help you fill up on fiber.

#11 When your meal does arrive eat a bit of protein first, from the plate, protein satiates you quicker than carbs.

#12 Have an apple 20 minutes before you head out to eat. Get in the habit of carrying apples in the car with you they're a great way to add some fiber, which will start to fill you up, and the small amount of sugar will help stabilize your blood sugar levels so you don't bite off the waitress' head before your food arrives.

#13 Don't drink alone- No I don't mean as in by yourself (shoot then I'd never get to drink, Tony doesn't drink) No I mean don't drink on an empty stomach. You'll end up drinking your dinner. Instead sip on a glass of wine until your salad arrives and make sure you don't order another drink until dinner is sitting in front of you. Alcohol gives you the misconception that you're no longer hungry and that you'd rather just have another drink because the sugar in the alcohol is so much easier for your body to digest, but it's a bad, bad, choice as you find out the next day.

#14 Your mother taught you to share, so do it. If you must have dessert, share one, not two or four so everybody can taste everything, but one. Everyone take one or two bites and that's it. After the first couple bites you're really just consuming the food anyway and no longer experiencing the flavor at the same level.

#15 It sounds ridiculous but slow down and chew your food consciously. I once dated a guy that was a crab fishermen, yeah like the insane show that's on TV. Anyway I have never seen a human being consume food faster than that guy, now he had an excuse, can you imagine how fast they have to consume calories on those boats! Slow down!! .We're all in such a rush, to get where?



Have a patient day.