How to eat clean while out and about.

Do you find yourself struggling to make good decisions about what to eat and avoiding temptations when you are away from the structured environment of your home? My clients come to me most often for help identifying which foods are best for their body to instantly boost energy and mood. It important to them to be able to create a realistic and sustainable lifestyle that allows them to still do all of the things they want to do while working on getting back to their ideal health and weight.

When you are able to optimize your lifestyle habits to improve your overall wellness, you can have a good sense of what works for you and what doesn’t. You can follow your “gut” and trust your intuition, instead of having to follow rigid rules that may not serve you. It’s time to dump the rules and guidelines to dieting. Research shows that those who are intuitive eaters have more energy and better health outcomes than those following specific diets. Intuitive eating has been shown to result in a lower BMI and a more positive body image.

We were born as intuitive eaters. From the beginning of our lives as babies, we ate when we were hungry, but the food wasn’t just for the needs of consuming calories. We ate to be soothed when we were upset and tired. Food is more than just fuel, and I’m here to share with you 5 ways to practice intuitive eating!

5 Ways to Practice Intuitive Eating:

(1) Step away from the electronics when you feel hungry. Sitting in front of the TV and focusing on the media in front of you rather than your food can cause overeating.

(2) Let go of calorie counting! The key to intuitive eating is to develop and establish a positive and fulfilling relationship with food! If you’re focused on the numbers, you’re less likely to enjoy your meal which can result in feeling unsatisfied and bored with your food.

(3) Have a variety of snacks at your disposal and don’t be afraid to have “treats” around. By having a variety of foods available, you are less likely to hit peak cravings that will typically result in overconsumption of foods high in fat and sugar. Prepare by pre-washing fruits and vegetables, have finger foods ready to go, and of course, the indulging bar of dark chocolate or carton of mint-chip ice cream. The key to intuitive eating is to make your stomach happy. With the right number of options and really focusing on your stomach’s desires, the need to overeat sweets will lessen, and you’ll only feel the need to eat them on occasion, as they are readily available and not forbidden.

(4) Honor your feelings without relying on food to satisfy your emotions. Start journaling, meditate, participate in yoga, or learn a new hobby to ease the stressors and emotions that have otherwise led you to binge eating in the past.

(5) Stop eating when you are starting to feel satisfied, rather than when you already feel full. After finishing your meal, wait 10 minutes to allow the food to settle. This will help to determine if you are in fact full before over-eating and satisfy your hunger without the guilt. 

It’s time to toss the overly restrictive diet plans and re-introduce your body to intuitive eating! Your body, mind, and soul will radiate with happiness and you’ll feel healthier than you have before! 

With the summer vacations, long weekends, celebrations, and holidays right around the corner, you will most likely be faced with the decision of what to eat out and about. Work functions, deadlines, and business trips can also be a challenge. Oftentimes, convenience and budget play the biggest roles in selecting where you will eat.

Clean eating doesn’t have to be difficult. It doesn’t require you to bring lunch every day or on vacations. It just requires persistence and a lot of dedication.

How to Eat Clean While Out and About!

  • If you’re visiting from out of town, ask the locals in the area about family-owned restaurants. Fast-food chains are less likely to have organic and healthy food options when it comes to eating on the go. Family-owned restaurants are more likely to not only offer organic items, but also items that are vegetarian, less processed and overall healthier.
  • Many U-Pick Farms offer “Farm-to-Table” dining right at the farm! Search Google to see if there is a farm in your area! Choose restaurants that offer locally grown produce and “in house” made food, rather than many chain restaurants that receive their food frozen and already assembled.
  • Eliminate all fast-food chains. Healthy doesn’t have to break the bank, but quick fix burgers and pre-made tacos will surely affect your health in negative ways. Look for menu items advertising wild fish catches, sheep dairy, or vegetable entrees.
  • Many health food stores offer dine-in options or take-out foods such as falafel, couscous, wild Alaskan salmon, hummus and pita bread, quinoa salads, and other organic and vegetarian options. Searching the phone book or online map can direct you to the nearest health food store in your area.
  • Ask to substitute sides such as white rice with brown rice or steamed vegetables. Many times, restaurants will omit meat from burritos and tacos and replace the meat with vegetable options. Asking the hostess prior to seating is ideal when you are unsure about substitutions.
  • Last but not least, if you end up eating at a less than an ideal clean eating restaurant, hit the salad section of the menu. All-you-can-eat restaurants will also offer salad bars where you can eat endless amounts of fruits and vegetables! As tempting as it might be, skip the dessert section when eating out. It’s easy to get distracted by chocolate lava cakes and giant cookies when eating out.

Just remain dedicated to your clean-eating habits and remember that the benefits of clean eating outweigh any desires to eat unhealthily! Head out on your family vacation without worry! Clean eating on the go isn’t as hard as it seems!

Do you want help identifying which foods are best for your body?  If you want to create a realistic and sustainable healthy lifestyle that supports getting back to your ideal health and weight for a Mind-Body Health Transformation, schedule your Free Health Discovery Session call with me today.

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