WEEK 5
Planning & Dining out
PLANNING AND DINING OUT
"People do not plan to fail, they fail to plan
PLANNING AND DINING OUT
You have heard the old saying,"People do not plan to fail, they fail to plan."
As you're working towards making those small daily changes that lead to
long-lasting healthy habits, you will still need to live your life.That means
it is unrealistic to avoid social gatherings, restaurants or other activities
because you are fearful of unhealthy choices sabotaging your weight loss.
TLS'* Weight Management Solution is a lifestyle program, so it is important
to work towards your goal while still enjoying social time.
EATING OUT
Eating out shouldn't stress you out. Sometimes you have to eat out
because of travel, hectic schedules, or maybe you just hate to cook. TLS
Weight Management Solution is not a restrictive diet; it's a practical, simple
to follow easy-to-incorporate lifestyle. Its about eating certain foods in
moderation, substituting one type of food for another and making smarter
choices — such as adding good fats, vegetables, or protein — to lower the
glycemic impact of a meal.
TIPS FOR EATING OUT
Look at restaurants' online menus first and make choices ahead of time
• Most restaurants publish their menu/nutrition information
Have a healthy snack before you leave (i.e. almonds, raw veggies, TLS
Nutrition Shake)
• Going to a restaurant hungry is like grocery shopping hungry!
• TLS Nutrition Shakes will provide the protein and fiber to
offset hunger pains
Don't, wear elastic-waist pants
Start your meal with a healthy soup, clear broth or consomme' or side salad.
- Starting with a clear soup or salad increases your body's
awareness and will expedite satiation
-You will be less likely to overeat when your meal comes
Drink water before your meal.
Ask the server to refrain from putting "starter" items on the table like
bread, chips, or popcorn.
• Even if you end up ordering healthy foods, the higher-GI foods
will spike your blood sugar before hand
Be the first person to order so you are not tempted by other less healthy
dishes that may be ordered.
• if you can't order first, make your healthy decision, close your
menu and know that you are making the right choice for a
healthier you!
Order items that are roasted, braised, steamed, grilled, broiled or pan seared.
• Fried foods are not just high in fat; they are usually breaded in
high Gl carbohydrates
Don't be afraid to ask for things that are not shown on the menu.
• Often you can create your own meals if you see some of the
ingredients on the menu
• Don't be afraid to ask for healthier substitutions
Be salad sawy.
• Pile on fresh greens, beans and veggies but don't drown it with
high-fat dressings or toppings like cheese, bacon or croutons
• Pick healthier dressings (olive oil and vinegar, even a generous
squeeze of lemon)
• Ask for dressings on the side and dip your fork into the dressing
before taking a bite of salad
Beware of these words: buttery, sauteed, pan-fried, au gratin, Newburg,
Parmesan, cheese sauce, scalloped, au lait, a la mode or au frornage (with
milk ice cream or cheese).
Avoid buffets whenever possible; if you are at a buffet, stick to proteins and
vegetables.
Be careful of portion sizes.
• Restaurants typically serve 2-3 times the portion we should be
eating
• Ask for a to-go container with your meal so you can fill it as soon
as you are satisfied, or immediately put half of the meal aside
Be patient. It gets easier!
As you continue on the program, your taste buds will change.
Items that were sweet before will taste too sweet.You will also
crave healthier foods that naturally fuel your metabolism.
Managing dessert
• Ask yourself if this is supporting your goal. Are you still hungry?
How will you feel after eating it?
• Order hot beverages like coffee or tea to participate and
distract you
• If you do decide to partake, stick to the three-bite rule (aren't
the first, middle and last bites the best anyway?) — then don't
feel guilty just stay on track and move forward
WHAT ABOUT ALCOHOL CONSUMPTION?
While you are on TLS Weight Management Solution, you may wonder
about alcohol. Can you lose weight and consume alcohol at the same
time? If you want to lose weight quickly, then the answer is no, you should
avoid alcohol.You gave it up during your first 21 days, and we recommend
refraining from alcohol for as long as possible. Once you reach your weight
loss goal, exceeding a few drinks weekly could sabotage your weight loss.
ALCOHOL METABOLISM
Alcohol is metabolized differently than other foods and beverages.
Normally, your body creates energy by using calories to digest and convert
the food you eat into energy. Alcohol needs no digestion, meaning alcohol
jumps to the head of the line for absorption. In essence, your liver makes
alcohol its priority. As a result, the carbohydrates (glucose) and dietary fats
are just changed into body fat, waiting to be carried away for permanent
fat storage in the body. Those empty calories can wreak havoc on your
metabolism, causing you to continue the weight-gain cycle.
Knowing that consuming alcohol entails extra calories, it may be tempting
to "hoard" some calories by skipping a meal or two, which just makes the
struggle with weight worse. !f you go out for a few drinks on an empty
stomach, you are more likely to munch on snacks, adding to the unwanted
calories you're trying to eliminate. Alcohol also causes your blood sugar to
drop, which is why people tend to binge eat when they drink.
If you plan to have a drink eat a healthy meal first!
You'll feel fuller; which will help keep you from excess drinking. You will
also help to offset the sharp rise in blood sugar You should never consume
alcohol on an empty stomach. If you are worried about a looming night out
with friends, include an extra 30 minutes of exercise to help balance your
calories — instead of skipping a meal.
Alcohol affects your body in other negative ways.
1. Sleep, You may think that having a glass of wine before bed is
relaxing. In reality, alcohol before bed is counterproductive for
weight loss, since lack of sleep stimulates appetite.
2. Appetite. Wait to order a drink until you are done with your
meal. To avoid overdrinking, sip a glass of water in between
each alcoholic beverage.
3. Health, Over time, excessive alcohol use can lead to serious
health problems, including stomach ulcers, liver disease and
heart troubles.
LIQUOR VS. BEER/WINE: THE FACTS
You might think that drinking liquor is a better option because it has fewer
carbohydrates, compared to wine and beer But it is important to watch
the empty calories we consume, and liquor only has a few less calories
than beer or wine. Plus, it is often mixed with other ingredients, adding
even more empty calories. Hard liquor contains around 100 calories per
shot so adding a mixer increases calories even more. If you are going to
mix liquor with anything, opt for seltzer water or club soda, instead of fruit
juice or regular or diet soda. Sweeter drinks, whether liquor or wine, tend
to have more sugar, and therefore more calories. Dry wines usually have
fewer calories than sweet wines.
Remember— you get slimmer each day that you keep the alcohol away.
You can do it. Your social life and sanity will survive.
THE COST OF EATING HEALTHY
Eating healthy doesn't have to be costly. Some people think it is more
expensive to eat healthier. Though it is true that organic veggies may cost a
bit more than nonorganic, eating healthy doesn't have to hurt your budget
Consider these quick tips and thoughts on the cost of eating healthy;
• Plan your meals so you don't have waste (just buy the produce
you need instead of allowing it to go bad)
• Visit local farmers' markets or join local co-ops to greatly
reduce the cost of fresh produce and meats
• Refrain from one night of eating out to add dollars to your
monthly food budget
• Refrain from buying processed or prepackaged foods— these
carry the biggest costs in your grocery cart
• One box of high-GI cereal can cost $5.00
• That same $5.00 can buy you salad ingredients for three
separate meals or one to two dozen eggs!
• When it comes to your health, pay now., .or pay later. Invest in
your health so you won't have to pay for sick care. Medications,
time off from work, and doctor's bills cost much more.You are
worth the investment in healthy foods