Make sure you do THIS before Dining Out!!

Make sure you do THIS before Dining Out!!

As you know, Eating IN is healthier than eating OUT?most of the time because we have?control?over what is going in our foods.

But we all love to dine out at our?favorite restaurants?and you can still enjoy a nice meal with making?smart choices.

REPLY?to this email and let me know your favorite restaurant?!??I enjoy?DOC B?s?in Chicago??

OK!! Get the notepads out ? Here are some?tips?for eating out:

  • Have a?healthy snack (handful of almonds or raw veggies)?before you go out to dinner
  • Drink water with?apple cider vinegar?(helps prevent insulin spike at dinner)
  • Ask the server to?refrain?from bringing?bread?to the table (don?t get tempted??
  • Start your meal with a?side salad?or?healthy soup?so you will be less likely to overeat when your meal comes
  • Drink water?before and during meal (avoid sugars and empty calories of soda or alcohol)
  • Be the?1st person to order?so you are not tempted by other less healthy dishes that may be ordered
  • Avoid?fried foods, creamy sauces, and breaded items
  • Order items that are?grilled, braised, steamed or pan seared
  • Don?t be afraid to ask for?healthy substitutions?(i.e. broccoli instead of potato)
  • Eat till?satisfied?and bring the rest home (most serving sizes at restaurants are 2-3 times too big)
  • Ask for?no salt added?to your item (there is usually plenty of sodium in the food already)
  • If you are ordering a burger, veggie burger or chicken sandwich ask for?NO BUN?and a lettuce wrap??

Well, that?s a lot of tips to digest??

Here are?two common questions?I get from clients?

How should I handle desert?

  • Order a?hot beverage?(coffee or tea) to participate and distract the urge for desert
  • If you do indulge, stick to the?three bite rule?and move on??

Can I drink alcohol?
? Preferably?NO
? But if you must ??Red wine over beer
? If you are going to mix liquor with anything,?opt for?seltzer or club soda instead of fruit juice or soda
??Sparkling H2O?with some muddled citrus, or fresh fruit is a great replacement???(there?s an idea!!)

Don?t let dining out?ruin?your weight loss goals and follow these tips to stay on track!

Have a great weekend!! Let me know if you have any questions!!

Brian

P.S. ? Want more tips??Join the conversation at?The Get Lean Club?(our own private FB community)

Do you get food cravings

Do you get food cravings

We have all felt food cravings throughout our lives. Chocolate/Peanut butter is mine??

So it is completely normal to have them. But do they control us/manipulate us on a daily basis?

What are your most common food cravings?

Some people have intense food cravings for sugar (probably the most common). However, salty foods, chocolate, junk food/carbs (pizza) are also common food cravings.

Are you a carboholic? (not sure if that is even a word but you know what I mean)

What I?ve realized is that eating a little of a tasty dessert or a little pasta or bread fails to satisfy me. Rather it ignites a fierce craving for more, to eat it all and then some.

I find it easier to avoid sugar, grains and starches entirely, rather than to try to eat them in moderation. The question is why?

The conventional thinking is that obesity is caused by caloric excess.

But as members of?The Get Lean Club, we know that obesity is actually a hormonal regulatory disorder, and the hormone that dominates this process is insulin.

Even a bite or a taste of carbohydrate-rich foods can stimulate insulin and create a craving ? for even more carbohydrates.

Elevate insulin levels even a little and the body switches over from burning fat for fuel to burning carbohydrates.

Since insulin levels after meals are determined largely by the carbs we eat ?

  • particularly easily digestible grains and starches (i.e. rice/pasta/bread), known as high glycemic index carbs.
  • As well as sugars like sucrose and high-fructose corn syrup ?

So having a lifestyle plan based specifically on avoiding these carbs to avoid insulin spikes makes sense??

So how can we avoid these cravings altogether?

Eating lots of healthful fats?? it?s the one macronutrient that doesn?t stimulate insulin secretion. (i.e. avocado, walnuts, almonds, macadamia nuts, fatty fish ? tuna, salmon, trout, MCT oil, Ghee to name a few)

Avoid the trigger totally?? clean up our home environment and avoid situations where sugar and other treats are easily available

Intermittent fasting?is obvious???Restrictions on food do not increase food cravings, but consistently decrease them. If you eat constantly, you are more likely to feed those cravings. If you fast, those cravings will shrivel away.

Identify, plan for, and avoid situations?that weaken resolve or increase cravings. If you know that at 2 p.m. you always are tempted to go to the vending machine just make sure you have a healthy snack (perhaps healthy fats) on hand that won?t trigger a binge.

So I hope these tips help get you on track and avoid those cravings that can control you throughout the day!

Have a great day and weekend!!

Brian

P.S. Do you have more questions about?Getting Lean and Eating Clean? Many do and that?s why we now offer private coaching. If you?d like to schedule a private coaching session to customize your program, simply send me an message. I look forward to helping you on your journey??

Testimonial for the Simple Intermittent Fasting Journal?

This was a text string yesterday from a client who bought the journal and received coaching??

?Thanks to Brian Gryn I?ve been fasting with the Simple Intermittent Fasting Journal as my guide for a couple months now. Definitely lost weight (about 8lbs) and got my body back to the way it used to look in my 20s. People are noticing and I have more energy too! Thanks Brian!?