Tag Archives: healthy eating

Eating Out- without breaking the diet

Over the years whenever I have started a diet or healthy eating plan I find myself extremely determined and aggressive at the beginning, meal prep and enthusiastic organisation takes over when the determination is strong. Inevitably along the way, like most of us, life catches up and we find ourselves at the office without lunch as the kids were running late for school and there just wasn’t enough time, or getting home late from work with no dinner planned. This is usually the part where we give in to ordering takeaway, allowing the cravings for pizza and carbs to consume us. If we look at eating out in a different light, perhaps those crazy days of no meal planning won’t result in diet ruin.

  1. Know Before You Order

Practically everything is available online these days, and this includes calorie information for your favourite go-to takeaway restaurants. Before placing your order, quickly check out the portions and the calories in order to make an informed decision.

  1. Substitute More Greens

Most restaurants offer a standard side dish that includes carb-driven chips, rice, or potatoes. Although alluring, next time your main entrée includes a side, opt in for a greener vegetable instead. If you are getting Indian cuisine delivered to the office, perhaps a side of curried spinach or a house salad with your lamb Dhansak to complete your delivery order.

  1. Portions Are Everything

It is not rocket science; the portions you receive from most takeaway places are much more than what you would prepare at home. This is particularly tricky when a restaurant posts calorie information “per serving”, which is often half of what is in your container. If you are given a mountain of food, immediately portion it out and put the other half away – out of sight, out of mind.

  1. Eat Slowly

Listen to your mother – don’t wolf down your meal! We get it: you are hungry. The faster you shovel in the food, the slower you have time to digest and “feel” how satisfied you are. In obvious terms, this results in overeating. Another useful tip is to stop for a glass of water here and there – not only does water play a vital role in your diet, it also fills you up!

  1. Modifications Are Your Friend

Most restaurants allow order customisation in order to accommodate diet and allergy requests. This can include ingredient substituting or omission, preparation methods, and sauce selection. If possible, ask your restaurant if they are willing to swap the double cream for a lighter dairy or the sodium-based sauce for a lighter dressing. Simple switches can help more than you know!

Since I started my Slimming World journey in August this year I have learned that it is all about making the right choices. You can have the takeaway or dine out in a nice restaurant but you do need to be aware of what is on offer and what is the best option while still treating yourself at the same time. Do not be afraid of asking for the dressings to be separate, or asking for a salad instead of the normal carb filled sides. Eating out with friends and family, or even a weekend takeaway needn’t be the end to your healthy eating plan. Look at the menus beforehand so you are aware of what is going to be available and know what you are going to order before you get there. With takeaways such as  Indian or Chinese opt for plain boiled rice instead of fried rice, order a side of vegetables and have a smaller portion of anything that is seriously going to knock you off your diet and help you stay on track.

Eating out should not be the death sentence to your diet goals. Following these few simple suggestions will rid you of any takeaway or dining out guilt and keep you on track.

My Slimming World results week 11 and 12

I did it!!! I only bloody did it!!

1-stone-award

I reached my 1 stone mark that has been alluding me for a few weeks now. I cannot tel you how chuffed I was considering I have been doing this for 11 weeks now and going to group every week listening to people losing 3-4 lb a week and having to make do with 1lb here and there in amongst slightly higher and lower loses and even a gain or two along the way.

However, that was a target I was desperate to get to because it’s easy to say you are losing weight but another to stand tall and say you have  lost a stone. I also said I would treat myself to a proper slice of cake when I reached that mark. I have been really on plan most of the time with maybe just a meal or a few drinks out that I have factored into the plan along the way, so I wanted a proper piece of cake when I got to this point.

On the day though I had got a lift there and back to group by my FIL so I didn’t get to go to my favourite cafe on the way home as planned. However, my little bestie came to the rescue when her son ( who is a chef!) made some GBBO style french fancy cakes and that very evening I had text her to say I got my stone award she knocked on my door with these little beauties………

homemade and beautifully sweet!

homemade and beautifully sweet!

Well it would be rude not to wouldn’t it. So I enjoyed one of these with my evening cuppa totally guilt free as I knew for the rest of the week I would be on plan with no real plans to go eating out or socially drinking. So I savoured absolutely every last mouthful as you can imagine!

The next week flew past to be honest and I was unlucky enough to have a few of my rough days sprinkled in there which meant very little activity so in all honesty I expected a non loss week when I went for weigh in. I was totally shocked and gutted to actually put on 1/2 lb! I had totally eaten on plan apart from my french fancy the last weigh in day and surely that couldn’t have had that affect a week on. When it came to my turn at group it took all my resolve not to bloody cry………….now that will sound absolutely ridiculous to you but it had taken me so long to get to my 1 stone, I then stayed 100% on plan and although I had a few days of inactivity on the sofa due to my illness I truly didn’t even contemplate a gain. So just chatting in the group helped as someone asked me if I ate much fruit- well I eat tons of the stuff, literally tons and it was suggested that maybe because of the sugar content in the fruit that I should maybe opt for more veg and salad this week and still have fruit but maybe restrict it to 2-3 pieces a day.

When I got home I googled about the sugar content in different fruits and decided when I went shopping that I would opt for the lower and medium sugar fruits and include much more salad and veg over this weeks dinners, which I have managed to do. I also picked this little bargain up in Matalan for £5 that should help me drink more fluids as I do tend to stick to coffee/ tea/ green or peppermint tea now the weather has turned cold.

my £

I have this sitting around me all day and have drank 2 of these a day so far since buying it so that is a definite improvement on my fluids anyway

I am due to be weighed tomorrow but I am having to miss it due to the fact I will be in hospital for the day having a couple of procedures that I will be sedated for. This in itself will knock me off my feet for a few days due to my illness as it takes my body much longer to recover. So I will look forward to weigh in next week and hopefully the little changes I have made will show on the scales in the right way………..WISH ME LUCK

My Slimming world results week 9 and 10

As you may already know I weigh in on a Monday morning ( which is a killer straight after a weekend!) and this can be a good or a bad thing depending on how the weekend has gone.

I have had a very slow few weeks socially so it has had the advantage of me sticking to plan 100% but before lasts weeks weigh in I had a few rough M.E days which saw me in my pj’s on the sofa. I know regardless of me sticking to plan or not if my activity levels drop the so does the weight loss unfortunately. Therefore, it was no great surprise when I maintained my weight from the previous week, expected but still a little disappointing if I am honest. On the up side I won the raffle again!!!! I know……..again! My husband keeps encouraging me to buy the Euromillions ticket now thinking I have the lucky touch. I had my MIL with me that week and she paid for the raffle tickets so it was only fair we split the prize ( as she wouldn’t take both items lol) so it was another fab little microwave jug for me to take home.

This week though I had very high hopes of a decent weight loss. I stuck to the plan 100% (again!) and I even reduced the amount of potato, pasta and rice that I would normally have on my plate substituting them for more speed food. I even resisted any temptations when we visited our son at Uni on Sunday and all went for a meal out. While my MIL went full hog with scampi and chips I opted for a grilled chicken breast and salad ( only because I am so close to the 1 stone target I didn’t want to spoil it on the day before).

So, weigh in morning comes and to be honest I was fairly confident I had managed the 2 lb weight loss I needed to reach my 1 stone………………however, it was not to be and it was only a 1lb loss. To say I was GUTTED was a total understatement. It really feel like I will never get to that 1 stone mark, it is so frustrating to say the least. I had promised myself that if I got to a stone I would treat myself to a lovely piece of cake from my favourite coffee shop…………..that has been put on hold again *sobs*.

Our group is a really friendly one and everyone is really supportive so when it came to my turn to talk everyone was chipping in with ideas. After all the chat I have some SAS sheets from the group leader to help me make sure I am following the plan right plus I have decided to give the EESP a try for this week. So today is day 2 of that plan and it seems to be going well, with the extra HexB and the fact I had already cut down on the carbs last week means that cutting out any pasta/rice or potatoes shouldn’t be a major issue.

I have set a 2 lb loss for this weeks target, I will have to try and be active most days ( which is easier said than done with having M.E- but I will try) and my head is totally in the zone to get that loss as I would still love to lose another 1/2 stone before Christmas if I can.

So please, send ALL your lucky vibes my way I am in desperate need for next week’s weigh in!

 

My Slimming World results week 7 and 8

I thought I would catch you up on my last few weeks of my slimming world journey.

As you may know I weigh in on a Monday morning (which can be an absolute killer for food mishaps over the weekend). Last week I knew I had been really good on the lead up to my weigh in, but strangely I was still nervous ( what is it with my bloody nerves on a Monday morning!) Anyway, very happily I lost 2 1/2lbs which I was overjoyed about. I think anyone on the plan will openly love anything over a 2lb loss any week. I had also had a very busy week where I had something going on everyday which kept me moving ( although that pushes me to my limit illness-wise).

I have learned from staying at the class each week for the ‘chat’ that when going out to eat etc, it is better to be prepared by knowing what’s on the menu and plan what you are going to have before you go. I think this has worked for me in some respects as with another trip with friends to one of those dasdardly ice cream places……..however, I looked up the menu and decided I would opt for the fresh strawberries but have Nutella with it but separately on the side so I could be in control of how much of it I ate. I also wanted a couple of G+T’s afterwards so knew if I was careful with the pudding  I could still stay within my syns for that day.

Week 8 saw a reduction in my activity levels due to my illness, so I dd have a slower week which does have an affect on weight loss amounts. So, even though I had been on track with my food all week I ‘only’ had a 1lb loss. I know I shouldn’t say ‘only’ but sometimes you can loose track of how much that actually is and that it is at least going in the right direction.

That loss takes me to 12lb in total since early August which I am so pleased about overall. I would love to get my 1 stone mark this week but I really don’t think I will so I will be happy again with another 1lb if I can. Obviously if I do get the 1 stone next Monday I will be shouting it from the rooftops so you will know about it………………………..be warned!

I have also tried a new recipe off the website which was amazing and will become one of my favourites from now on:

bacon and mushroom crustless quiche..........LUSH

bacon and mushroom crustless quiche……….LUSH

Also this week I went back to my sewing class on Tuesday evening and two different people commented and asked if I had lost weight………..which was, to be honest, the best thing so far this week- a real confidence boost when others notice and comment on it.

Wish me luck for next weigh in day.

 

Slimming World results week 5 and 6

After my +1lb gain the previous week after my cousins wedding blow out I got straight back on track. It’s amazing how just that single gain can totally focus you back to the plan!

I decided in my head that I really wanted to get past the 1/2 stone mark this week and had planned to stick rigidly to the plan and even cut down on the ‘free’ pasta/ potatoes and rice with meals and substitute them with things like carrot chips, cauliflower rice ( which is my new favourite thing by the way) and more speedy free veg.

THis is a HUGE bowl of cauli rice mixed with corgettes, mushrooms and tomatoes (all speed free) with 'free' ham on the top!

This is a HUGE bowl of cauliflower rice mixed with courgettes, mushrooms and tomatoes (all speed free) with ‘free’ ham on the top!

I was also able to keep my syns to a bare minimum by filling up on free food instead. The strictness paid off and I had a fabulous 3lb loss! I will be honest and say it gives you a massive boost  when you have a loss like that and it definitely spurs you on for the next week. This loss also took me over my 1/2 stone mark and made my weight loss ( for me anyway) something that I can definitely do, if that makes sense.

sw-half-stone-certificate

From that weigh in day on the Monday I then managed to come down with the throat infection my eldest had before he started uni! So a full weeks course of antibiotics were prescribed but for at least 3 days I couldn’t eat properly. Effectively you would think this would be fabulous for weight loss, however I had to rely on the ‘free’ foods that were easy to eat but filling, so I stuck with mashed bananas and pots of yogurt. This meant no speed food at all for these few days and then a day or two of eating cautiously while my throat recovered. I definitely relied on the free foods and didn’t have enough speed in my diet. I also wasn’t able to drink as much as I normally would as anything cold would really sting my throat and warm drinks seemed to help, which meant I drank much more tea and coffee.

I was a little nervous today at weigh in and although I wasn’t overly happy with a 1/2 lb loss it was still a loss, so going in the right direction at least.

To make up for it though I won the weekly raffle…………again and came away with some fab goodies that will definitely come in handy.

sw-raffle-win

Now it’s onward and upwards for next week. I have set myself a target of 1 1/2 lb to get back on track…………………………so wish me luck as I have my son’s 16th birthday on Friday and we are going out for a curry!!