First things first, remember all the way back to week 1 when you said you were making a regular fitness routine an a habit? Well, it’s time to check in! We've got 3 weeks behind us, do you feel like you can continue? I know you can. Maybe you can even increase your movement? I bet on that too! Try that for another 3 weeks.
Nutrition – We could do 100 nutrition/food related tips every day for year and still not scratch the surface. So why not just leave it at 2! Joking aside, the following 2 strategies are relatable and impactful.
Dining out – What do I eat? Does ‘healthy’ mean only plain salads for the rest of my life? Or worse, am I just done dining out?!?? Of course not! For a lot of people dining out is a frequent fact of life. Maybe you don’t have time to cook, you travel quite a bit for work or maybe you’re out several times a week with clients or friends. Here’s some real-world advice:
Whenever possible stick with the basics. Just about all restaurants will be happy to make you a meal made to order or ‘off menu.’ Better yet, some menus – especially a typical steakhouse style place – will offer ala carte options. Stick to a basic protein – beef, chicken or seafood, sautéed or steamed vegetables and a simply prepared carbohydrate or starch.
Try to avoid options covered in cheese or a heavy cream sauce (obvi!)
A baked potato is a great option for a side. Often, the potatoes they bring you are the size of a shoe so don’t feel like you need to eat the whole thing. If you order whipped or mashed, they will be loaded with butter, salt and cream. Delicious – yes!! – but maybe eat half the order. Beware the rice pilaf. Again, loaded with butter and oil so eat half or order a plain steamed rice if it’s offered instead.
Stick to one drink. Order something neat or on the rocks, sip slowly and enjoy. Or order a nice glass of wine and enjoy it through the entire meal.
Skip dessert and if you have coffee opt for a black decaf or herbal tea to cut the feeling of ‘needing’ something sweet. And if there's a delicious dessert at the table... have one bite and enjoy the heck out of it.
Tip # 2
Food prep: If you are dining out or getting take out because you don’t have the time to cook, then this tip is for you.
Try prepping meals and snacks one time for the entire week.
Take an hour on Sunday to prepare some meals and snacks for the week. Put together your lunch in lock-tight containers that stack neatly in your fridge. For example, hard boil a dozen eggs and pack them in Ziplock bags or scramble a dozen and divvy those up into containers. Do the same with veggies like baby carrots. And don’t forget how well fruit travels with no prep all – bananas, apples, pears or clementine’s for example. Make a meal with at least 3 extra servings so you have it ready for a night you don’t feel like cooking. Or - pack up the leftovers for lunch!
We're here to help! Please ask any of the VOS Fitness Staff or shoot us an email at firstname.lastname@example.org