Ten years ago when I started this healthy living journey, eating out used to terrify me..I would literally stress out before we left the house because
- I knew I would be starving at a dinner party.
- Or on a road trip eating a McDonald’s salad with stuff I hate.
- Or feel “angry” because I ate like a bird.
Eventually, I would be miserable with my food choices because at some point I would give in and eat the sundae. And then be miserable with digestive issues.
It took me a long time to be patient with myself when traveling.
Top Tips To Feeling Good While Eating Out/Traveling.
Tip #1: Create a Plan
This is a simple as make a backup plan. So for instance, you have dessert when you were not planning on doing so then you will have a smoothie for breakfast the next morning. A plan that I call IF/THEN back up plan. For example, if I have too many glasses of wine on vacation, THEN I have to drink an extra Nalgene bottle of water (1L) the next day. I don’t feel bad if I overindulged a bit because I had a backup plan in place.
So many clients I work with go on vacation, make a poor food choices and then say forget it for the rest of the vacation. They told themselves they are not good at eating healthy so why try? My response is always the same, every day is a new day to start again. Or your next meal is a new chance to make a different choice. This is not an all-or-none journey to being healthy.
On my road trip across the country, I know I am going to have that McDonald’s sundae, so IF this happens, THEN I will have my protein shake for breakfast the next morning.
Tip #2: Know how to read the labels/ingredients
This was the hardest thing to learn. Seriously, when I first became GF/DF I ate so much stuff I was not supposed to eat. Reading the labels/menus with intent is a skill that is key to eating healthy as well. When you learn how to do this, the grocery store visit will become so much easier.
Key Healthy Terms To Look For Include –
+ Cooking Techniques Like Grilled, Steamed, Boiled, Broiled, Baked, Pan-Seared, Poached, Raw are better.
+ Meat/Animal Products Referred To As Grass-Fed AND Grass-Finished, Pasture-Raised, Organic, Hormone-Free, Antibiotic-Free
+ Fish Referred To As Wild-Caught (Alaskan Or Norwegian Waters Are Typically Cleanest)
+ Produce Referred To As Local, Organic, Pesticide Free
+ Terms Like Gluten-Free, Dairy-Free, Vegan, Whole30 Or Paleo (If You’re Looking To Avoid Certain Foods)
+ Cooking Fats And Oils Like Grass-Fed Butter, Extra Virgin Organic Olive, Avocado Or Coconut Oil
+ Sauces That Are Herb, Vegetable Or Tomato-Based Like Pesto, Marinara, Puttanesca, Pistou, Etc.
Key Terms To Avoid Include –
+ Cooking Techniques Like Creamed, Fried, Breaded, Stuffed, Loaded, Sweetened
+ Meat/Animal Products That Are “All Natural” Or “Free Range” Which Is Really Just Clever Marketing, As Well As Any Cured Meats With Nitrates Such As Bacon, Salami, Etc.
+ Fish That’s Been Farmed
+ Anything That Sounds Super Processed Or Contains More Than 10 Ingredients (Or Ingredients You Can’t Pronounce)
+ Cooking Fats And Oils Such As Canola Or Vegetable Oil, Grapeseed Or Rapeseed Oil, Palm, Sunflower, Etc.
+ Sauces That Are Cream, Butter Or Bread Based Like Gravy (Typically Contains Flour), Béarnaise, Alfredo, Etc.
+ Soy Sauce (If Gluten Intolerant)
+ Added Sugars Or Artificial Sweeteners (Dextrose, Maltose, Sucralose, Stevia, Corn Syrup, Etc.)
Tip #3: Start the day off right with a protein-rich breakfast
Breakfast is the most important meal of the day. Why? If you make the right choice then you are likely to eat better lunch and dinner. If you eat the right meal, you will be full longer and less likely to snack on unhealthy choices at work, etc. Especially when you are on the road, temptations are everywhere right? Neon signs are galore.
So if you are eating out for breakfast, make sure your carbs are combined with good protein. With hormone balancing, insulin resistance becomes worse when you have a carb-only breakfast. It encourages your body to crave more sugar to combat the surge in insulin, causing a vicious cycle of snacking. Have you eaten a large waffle with syrup and then an hour later needed to eat again. Especially if you have PCOS, the sugar cravings are a problem and they are not your fault. They are literally part of the disease.
For me, I bring these protein balls in the car so I can avoid the donuts, waffles, and muffins at the continental breakfast. It keeps me full and I don’t have that regret feeling in an hour.
Tip #4: Do your research
Before I go on a road trip or going out, I do my research. Checking out the places prior to leaving your home will go a long way. It will save you the anticipation and fears when you get to the restaurant. So I literally GOOGLE places. My top search words: Healthy Breakfast Option, Healthy Dinners, Restaurants with Salads near me. Gluten-Free Restaurants near me.
Make a list of the choices at your destination so you can access it easily. If you are staying at a hotel for a week, keep the list handy. It will make your life so much easier.
Tip #5: Stay Hydrated
I am guilty of this, I never drink enough water. I tend to also have a little extra wine on vacation. Staying hydrating will help you so much to feel better during that time. Even eating out if you have an extra glass of wine, drink an extra glass of wine as well.
Dehydration is frequently the cause of headaches, constipation, fatigue, and feeling hungry on vacation.
If you are on the road, bring a refillable water bottle. I always bring our camelback on vacation because 6 water bottles is a disaster. It is also better for the environment.
