It doesn't have to be all or nothing when dining out. I've had people tell me they bring tupperware prepped meals to social events/meals out because they are too scared to stray from their nutrition plan. I've also had people tell me they ate a whole pizza and doubled down on dessert because YOLO. The two extremes are equally detrimental to your health & wellbeing. Why can't we just enjoy a meal out, make the best choices we can in the moment, and eat foods we love in moderation?
We CAN, but ya gotta have willpower & the right mindset going forward.
Do you HAVE to track every meal out? Nope. But if dining out often, first thing to think about is your current goals. If you are really deep in a cut or focused on fat loss, I'd suggest trying to track the meal out as best you can. If you don't have super strict goals at the moment, you can loosely guesstimate track OR take a meal off from logging. Just don't let it be an excuse to treat your body like a dumpster. Untracked meals are also equally important for your overall health & compliance, we need breaks from time to time!!
Tracking Macros and/or Making Better Choices Dining Out:
Struggling to eat out without guilt? No clue how much you're eating daily? Stressed about the upcoming holidays & weight gain?
Fill out my coaching application and we'll schedule a FREE 20 minute call to discuss your goals & current nutrition!
Whether because you are allergic, sensitive to dairy, vegan, or removed dairy from your diet for another reason... I PROMISE that your life doesn't have to suck because of it.
And trust me, Owowcow ice cream (delicious grass-fed milk based ice cream) is probably my favorite food or an epic slice of pizza... but I'm still hanging in there on this dairy-free life!
Eating dairy-free is actually really simple.
Plus, there's SO many replacements these days for things like milk, cheese, yogurt, & ice cream to ensure that us cheese-lovers still get our fix somehow :)
The big question is, SHOULD you eat dairy-free?
And nobody can answer that question for you but yourself. Some people can crush yogurt, cheese, milk, and ice cream on the reg with zero noticeable issues. Some people eat 1 piece of cheese and are stuck in the bathroom for the rest of the day. Others consume it in bigger quantities on occasion (a few slices of pizza or pint of Ben & Jerry's) and are bloated for days with foul smelling gas. Each person's tolerance of dairy really is super individual, but that doesn't mean there isn't a benefit of going dairy-free or at least reducing your overall quantity consumed.
The biggest issues often noticed with dairy consumption are acne, bloating, gas, digestive upset, or painful PMS/period irregularities.
Ladies, you probably have heard about the impact of dairy on your hormones. This is a constant debate but research backs that if you have a casein sensitivity, A1 casein can stimulate your immune system to generate inflammatory cytokines. If you have a dairy sensitivity, it can stimulate histamine production. Some women have found that "lower histamine can relieve PMS, period pain, and heavy periods. .... My clinical observation is that stopping normal cow's dairy is one of the best front-line treatments for many period problems including PMS, acne, endometriosis, and heavy periods." (page 125-129, Period Repair Manual by Lara Briden)
If you suspect a hormonal imbalance or are looking to optimize your health & hormones with not only food, but the products you use in your home & on your body... use the link below to sign up for my Weekly Happier Hormones Newsletter!
Dairy is considered one of the top inflammatory foods. Inflammation has a significant impact on human health and longevity and is linked to chronic illnesses, poor gut health, fatigue, obesity, etc. The double whammy is going gluten AND dairy-free, which ends up being very similar to a paleo style diet. It's considered an “anti-inflammatory diet” because a common cause for removing the two is digestive inflammation or discomfort.
There is a big difference between an allergy and a sensitivity though. Suspect you may have a dairy sensitivity? Read more here: www.pureindianfoods.com/dairy-intolerance-a/259.htm
Whatever your reasoning may be, there are plenty of delicious foods to include in your diet! Below are some of my favorite foods, brands, etc. See bottom for photos!
Shop on THRIVE MARKET under "dairy-free" for other staples:
Dairy-based studies for further reading:
I know school’s out & it’s summer time BUT now is an even better time to take control of your kiddos nutritional habits. Keep things structured and still pack or prepare lunches for them. Try not to stray too from routine. Don't have any type of routine in place? Then it's time to build one!
I could endlessly write about nutrition when it comes to children - it's an area I'm super passionate about and wish I could get across to literally every parent out there. It's THAT important.
This email will be the first of a series of more child & young adult oriented nutrition talks. If something resonates with you, you use a tip/strategy and it works, or you have questions you'd like answered... please email me!
Onto the good stuff. This week will focus solely on:
I hear SO often that my nutrition clients struggle because they have food like Oreos, Goldfish, chips, donuts, etc in the house "because of the kids".
Does your five year old hop in the car, drive to the grocery store, and buy Oreos? I don’t think so.
Does your 8 year old drive to McDonalds to get a Happy Meal? Nope.
Do your kids cook breakfast, lunch, and dinner for themselves? Probably not.
So then ask yourself, what is my excuse?
Who is in charge of your child's nutrition? YOU ARE.
Who is putting food on their plate? YOU ARE.
Who is grocery shopping for the household? YOU ARE.
Who is driving them to Mcdonalds before or after sport practice? YOU ARE.
With the above being said, it comes down to the responsibility as a parent to 1) educate YOURSELF and 2) educate your FAMILY/KIDS on all things nutrition & health.
"My mom told me that cake made her fat."
"Calories aren't good for you. I heard my mom saying they were bad."
"Dad said he's not eating ice cream because he's on a diet."
"Carbs are bad."
"My mom drinks protein shakes on her diet."
"Mom said shorts make her legs look fat."
The list could go on & on. But you get the point. YOU ARE THEIR ROLEMODEL. How you view food, your relationship with the scale/your body/carbs/calories/dieting becomes THEIR relationship with those things.
So above all, DO NOT TALK ABOUT DIETS, BODY SHAME, OR FOOD SHAME in front of your kids!!
5. EAT MEALS TOGETHER AND TALK AT THE TABLEWe get so caught up in life, work, the gym, etc. that sometimes we forget that sitting down at the dinner table as a family is a REALLY important part of a child's life. And ours as an adult too. Unplugging more from TVs, computers, iphones, ipads, games and connecting more with humans and engaging in real, meaningful conversations has a profound impact on our quality of life.
At the table:
serve a VARIETY of foods and discuss more about what those different foods do for your body or talk about which macronutrient group they belong in (protein, carb, fat). Example: "We're eating salmon tonight for protein. Salmon is almost like a SUPER-FISH! It gives our bodies a zap of omega-3's which keep our hearts strong and grow our brains!"
6. BE A ROLE MODEL!
Fill your plate with colorful, whole foods. Go back for seconds of veggies and they just may too!
Spice up the vegetables and healthy foods you put in front of them. Don't be afraid to add grass-fed butter, organic dressing or ranch, cheese, hot sauce or bbq sauce, marinades, oils, seasonings. I love all veggies but I don't like boiled plain broccoli either... lame.
And lastly, GET THEM INVOLVED IN THE PREPARATION OF FOOD. Research has shown that children who are more involved in the cooking, chopping, preparing, and even shopping process are more likely to choose healthier foods/meals that they helped with.
I am passionate about creating a healthy lifestyle for myself & helping those around me.