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June 24, 2016


June 24, 2016

Strategies for Eating Out and Staying on Track 

Eating out is fun…it’s social, you get to choose exactly what you want, you can try new things. Unfortunately, some of us get stressed thinking that a restaurant meal will blow our diets. We don’t know how to choose wisely, so end up saying “screw it” and order whatever fat and sugar-laden foods tempt the ‘ol tastebuds. So, here is how I approach eating out so I can still stay on track.

  1. I review the restaurant’s menu online so I know what I will most likely be ordering. I then enter the meal in MyFitnessPal (since I track my food daily). That way, I can work the rest of my meals around the restaurant meal and I still meet my target macros. That will most likely mean eating lower carb or fat at the rest of my meals.
  2. I focus on lean protein (usually fish), a gluten-free starch like potatoes or rice and fresh vegetables.
  3. I know there will  most likely be added fats, even in grilled meats and vegetables, so I factor that in.
  4. I ask questions to my server and make requests (like dressing on the side), no butter, hold the cheese, swapping out potato for pasta, etc.

It’s possible to eat clean at nearly any type of restaurant – ask for Italian sauces on a bed of sautéed spinach instead of pasta; at Asian restaurants opt for sushi with a side of steamed broccoli; steak, vegetable and potato at American restaurants; tacos wrapped in lettuce at Mexican joints…even Chik Fil-a has grilled nuggets now!

It’s that easy. All this said, I do have my moments where something sounds so good that I can’t resist. If I overindulge, I just get back on track. No food shaming, no guilt.

johnny clean 1

Workout of the Day
Barbell warm-up/drills

Every minute on the minute for 10 minutes:
2 power snatches
-Drop bar in between reps
– Focus on a good set up for each rep
-Pull yourself down into a low power snatch (catch position)

3 sets of:
5 strict pull ups with 3-second pause at top + 8 kipping pull ups
– try and hold onto bar for entire complex

3 sets of:
5 strict press
10 bench press

1 set of 60 Abmat sit-ups

Post your scores to the Whiteboard.

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