By Coach Meredith
The beginning of the year is a busy time for setting goals whether that is personal or business related. Our schedules become consumed by important meetings and travel. This is where we need to learn we can have control over our health no matter how busy we become or how often we grab food on-the-go. Here are some tips to remember the next time you find yourself sitting down to a lunch meeting:
1. Play Drinking Games
Always fill your glass with water and have 8oz before every meal. I know you’ve heard it before, but staying hydrated has major benefits. This is also a great way to cut back on empty calories and sugar when you don’t have control over your food options. Whenever there are complimentary water bottles, take advantage and grab one. This way you will have one to keep with you throughout the day and are able to refill.
2. Swap it Out
Make smart swaps to make the meal work for you. Get your protein steamed, grilled or baked instead of fried. Add something green and fresh to the mix instead of fries or chips (side salad or steamed veggies). A great compromise here is getting a large salad with your choice of lean protein on top. It’s a win, win! Just watch out for those unnecessary added sugars with candied nuts or heavy cream-based dressings.
3. Plant Yourself
Try to squeeze in fruit and veggies whenever you have the opportunity. For example, take advantage of the free fruit offered at most hotels. You can sometimes grab an apple or banana from that random bowl at the front desk, too. Add veggies to your morning eggs or swap roasted carrots and broccoli instead of potato wedges at dinner. Try getting a fruit plate to start or end your meal. Fruit is a great option for our sweet tooth if we are craving that after dinner dessert. And, even if it’s not on the menu, majority of restaurants can provide a side of steamed or grilled veggies, just ask.
4. Sauce on the Side
Ask for your dressing and sauce on the side. There are a lot of hidden calories, sodium, fat, and sugar in those condiments. When it’s on the side, you can control how much you are consuming.
5.Sharing is Caring
If you’re out for a business meeting, chances are there are several people to your group. Use that as an advantage. If you really want that BBQ chicken pizza, order it for the table. Share the meal, disperse the calories.
When eating with just one friend, get a salad or an appetizer and share the entree. Sharing a meal means enjoying variety and maintaining portion control. If you’re frugal, you can also think of ordering one meal, splitting it in half, and saving the other half for one of tomorrow’s meals. Boom. Portion control, money saved, and enjoyment from trying the dish you’ve been wanting to try.
Want more tips on how to enjoy yourself, but not go overboard while traveling, attending business meetings, or just eating habits in general? Shoot me an email at firstname.lastname@example.org