So you have started the journey into a healthier lifestyle, you are packing in all the whole foods you didn't even know existed into your daily diet, you even shop at the farmers market from time to time. This new lifestyle of yours might even have you going to the gym or some sort of yoga class, helping you have a better understanding of why people wear yoga tights as pants (range of motion of course, cause you never know when you are going to need to show off your downward dog or break out into a spontaneous squat while waiting for the bus). Or maybe you are just an avid foodie that is conscious about what you put in your food hole.
Being “healthy” has become an obsession of sorts, and with all the contradicting, overwhelming information out there, it's easy to get confused or be roped in to an unnecessary fad. For example eating gluten-free doesn’t make you better than anyone else or healthier, it's a diet made for people with a gluten allergy/sensitivity. Or maybe your guru suggested you juice everything or even drink your own urine (Yes, this is a thing. No, don’t do it.). There is no one diet that cures all, and no matter what, you will inevitably find yourself in a situation where your new diet isn’t catered to. You might panic at the idea of getting invited out to eat at a restaurant or friend’s house that isn’t in your now regular healthy food domain. But don’t panic, or settle for a piece of lettuce drizzled with olive oil (although that sounds good too), help is here!
Here are some basic tips to help you stay healthy while eating out:
Eat until you feel satisfied, not full
Avoid stuffing yourself! Be aware of what you are eating and how you feel. Take smaller bites of food and remember to chew, chew, chew.
Chew your food
Digestion starts in the mouth; the act of chewing not only breaks down our food to smaller particles to swallow but it secretes saliva which coats the food with enzymes that begin to digest fats and starches right in your mouth. Even if your chicken burger isn’t free-range and organic, help your body out with the digestion process.
Listen to your body
Are you hungry or just thirsty? This is a good question to ask yourself when hunger strikes a little too often. When you find yourself feeling hungry, have a glass of water and see if this satisfies you. You may be surprised by the results.
Research the menu
Look at them menu ahead of time so you can plan out your meal. Because of my dietary restrictions I always do this before I go out, generally if they don’t have too many options of something that you can eat, they are OK with substitutes and swapping items throughout the menu. And know that there is nothing wrong with a salad with protein, especially if it's local, which is all the rage here in Vancouver.
80/20 Rule
Let yourself indulge once and awhile. If you are eating a whole foods, nutrient-dense diet most of the time that your body will know what to do with the extra crap and calories you have on cheap beer and wings night at the legion (I don’t know if the legion actually has a cheap wing and beer night, but if they don’t they should!)
Most restaurants are pretty good about catering to your dietary needs, after all they want you to spend your money there. And if you really aren’t sure or are uncomfortable, then snack before you go out. You don’t have to give up fun to be healthy
Heirloom Tomato Greek Salad
Ingredients:
3 medium/large heirloom tomatoes, diced
1 red onion, chopped into bite-sized pieces
1 cucumber, diced with seeds removed
½ can pitted black olives
Juice of one lemon
½ tbs olive oil
Goat feta cheese, crumbled
Himalayan salt and pepper to taste
Directions:
Mix all items together in a large bowl and serve as a great side dish to any summer barbecue or meal.
