Eating Out And Staying Healthy- The Restaurant Guide
It used to be really simple. If you don’t want to gain weight and always eat healthy just cook all of your meals at home and don’t eat out at restaurants. It’s how I grew up back in the islands and it works- but as effective as it may be in terms of having complete control over what goes into your body, eating only home cooked meals simply isn’t always possible for everyone in today’s fast paced world. More and more people have little choice but to eat out on a regular basis as home cooked meals aren’t always practical if you are always on the run. Ask your grandparents and they’ll tell you that jobs today aren’t anything like what they were several decades ago. Our information intensive environments coupled with an ultra-competitive job market have made 40 hour weeks all but obsolete and it isn’t uncommon for many to have to endure 50-70 hour work weeks to get by. Such arduous hours make it impractical if not impossible for many to find the time or the energy to cook everything they need for the coming week. For others, eating out is an integral part of their job description if not a regular event that is part of their office culture, needless to say, while eating only home cooked meals may be the easiest way to stay in shape- it is very much possible to eat out and lose weight. It takes some doing but it isn’t impossible.
I, for one, eat out on a pretty regular basis, so much so that I’ve been a Zagat reviewer for over twenty years in New York City and not in any way does it force me to make compromises in terms of consistently eating well. That being said, you do have to be knowledgeable of what you can and cannot eat on the restaurant menu and you can’t expect to find something wholesome at a fast food chain. Too often, health fanatics isolate themselves from their friends and family by not going out to eat and in so doing they miss the opportunity to partake in one of the most ancient of human social activities- which is in sharing a meal. It doesn’t have to be that way and it shouldn’t be. Being healthy isn’t about living a Spartan and hermetic existence- it’s about balance, and when done judiciously, eating out can easily find a place in a healthy lifestyle. In part one of the Eating Out Guide, I will do my best to outline some of the basics to keep in mind when eating out in general and in part two I will cover in detail the food selections available to you and what you should avoid in over a dozen different popular cuisines. Thanks for reading and I hope this guide not only encourages you to eat out at good restaurants but also helps you keep your waistline trim at the same time.
The Psychology of Eating Out And Eating Healthy
1. Don’t be negative- If you think that there’s nothing healthy to eat- you won’t find anything healthy to eat.
2. Your parents aren’t watching- Just because it’s on your plate doesn’t mean that you have to eat it.
3. You are the boss so don’t be afraid to ask for what you want the way you want it.
Eating Out And Eating Healthy Rule 1. There Is Always Something You Can Eat At A Good Restaurant
One of the biggest mistakes when you are eating out is to think that you don’t have any healthy choices. Such a predisposition only makes it more likely that you will indeed eat eat junk food and is one of the reasons people blow their diet when eating out or ordering in. In Ninjutsu, the martial tradition that I have taught and studied for the past few decades, there is a sub-discipline called tonpo- the art of escape. You may wonder what the art of escape has to do with eating out, but the fundamental precept of tonpo is that if you believe there is no way out then it is unlikely that you will ever find one. However if you see things for what they are without a prejudiced point of view and remain alert, you will find that there is almost always a way out. With regards to eating out, if you go to a restaurant and resign yourself to eating poorly then that’s exactly what you’ll do. You’ll only see the poor choices on the menu and won’t have the perspective of trying to make the best of the choices before you. If you are always positive that there must must be something healthy on the menu then you’ll most likely find it and make wiser choices. Keep in mind that these precepts won’t always work in a dive or fast food restaurant and it’s another reason why you should always eat or order in from quality establishments. It costs a bit more but you are more
than worth it.
Eating Out And Eating Healthy Rule 2. You Don’t Have To Eat Everything On Your Plate
When we were children most of us were taught to always finish what was on your plate. Growing up it was often painful to be confronted with something I didn’t like as I knew that if it was on my plate I had to eat it. While this is great principle to teach kids the value of food and not to be wasteful, it can cause more problems than it solves when we are adults as it can encourage us to overeat. Especially given the over-sized portions served at many restaurants here in the United States. Compounding the ingrained traits of always eating what’s on your plate is the conviction that you’re not getting the most for your money if you don’t eat your money’s worth of food. It might be good economics- but good economics is actually one of the reasons our nation faces obesity problems in the first place (read my article on the Economics of Obesity here). These ways of thinking do little to promote healthy eating habits and hinders you from making sensible judgments about what goes into your body and encourages a very negative way of looking at food. Such points of view create great consumers but fall far short of creating healthy individuals.
It can be hard to not eat everything and not feel wasteful, but a different point of view can make all the difference. If I’m at a restaurant and an order of mashed potatoes automatically comes with my main course, I look at it from the point of view that I only paid for the main course and not the included mashed potatoes. From my perspective the extras are thrown in for free and I am always very firm about asking that any extras that I will not eat stay in the kitchen and not on my plate. By focusing only on what I ordered and not having the included side dishes on my plate makes much easier to not give in and something out a misplaced sense of obligation. Sometimes the side dish is already on your plate, in which case you just have to keep your goals in perspective. You can get some practical tips on avoiding the temptation of food right in front of you in my article on avoiding temptation here.
Eating Out And Eating Healthy Rule 3. Remember That At A Restaurant You Are The Boss!
When was the last time you were at work and your boss asked you to do a project a particular way but you chose to do it your way instead and he or she was perfectly fine with it? Doesn’t happen too often in the real world, does it? And the same applies to the restaurant staff when you are eating out. When you order at restaurant of any kind- you are the boss. Not the waiter and not the chef, just you. That being said you shouldn’t be afraid of hurting anyone’s feelings since it’s their job to see to it that you get what you want. That’s the contract between a customer and any reputable restaurant, when you want something cooked a certain way you should be able to get it prepared just the way you want it. This is another reasons I advocate restaurants over fast food chains. In a real restaurant your preferences are far more likely to be accommodated. You can’t ask for your hamburger without salt or additives at McDonald’s nor should you expect such levels of service at a fast food joint. It’s very much take it or leave it and my advice would be to always leave it and eat somewhere else. You aren’t the boss and so it is always worth the extra money it costs to eat at a better place.
Maximize Biceps Growth With High Intensity Arm Blaster Hammer Curls!
50lb Dumbbells For 20 reps!
The Arm Blaster is a fantastic piece of equipment for a home gym or any gym!
It doesn't take up much space and allows you to add variety to your biceps training.
It locks your elbows in place, thus increasing training intensity, and by doing a hammer curl, you can use more weight (thus increasing intensity even more) and target your brachialis muscles which help add density to your biceps!
This was my last set and I couldn't go any heavier as I am still nursing a wrist injury, but the 50lbers were more than enough to do the job!
Try them out next time you train arms and let me know how it goes!!!
Still training, hope you are too and as always, Excelsior!!! #naturallyintense
Injury-Proof Your Training: The Power of Workout Variation!
One of the main reasons why I can still train heavy and intensely at 49 after 35 years of nonstop training without any training related overuse injuries is the fact that I vary EVERY workout!
Overuse injuries come from doing the same movements over and over and by always changing your routine, you radically lessen the likelihood of chronic injury.
Squats, deadlifts, barbell curls and bench presses are great exercises, but if you do them all the time, you do increase the odds of getting injured.
And as a natural athlete, it bears mentioning that it takes years to realize your full potential, and so it's crucial to have a training program that is sustainable, and one that will allow you to train injury free for as long as I have or longer!
Thanks so much for tuning in and as always, Excelsior!!! #naturallyintense
This Is What 35 Years of Natural Bodybuilding Looks Like!
So as you know, As you may know I recently turned 49 and every year I do a photoshoot to show my progression.
In the hopes of showing that you can not only maintain a level of excellence as the years go by, but that you can do it without steroids, TRT, drugs or even pre-workouts and protein shakes!
(I’ve never had a pre-workout or energy drink and haven’t had a protein shake in decades!)
You don't need it as all it does make you forget tht excellence doesn’t require anything outside of yourself.
You already have all the tools you need!
Not a huge fan of taking photos of myself, (I much prefer being behind the camera) but I humbly try to be one example of just how much you can achieve with proper training and an uncompromisingly proper diet!
So here I am again at 49 and I am looking forward to seeing what you accomplish over the years as well!!! Thanks so much for tuning in and as always, Excelsior!!! #naturallyintense
Unlock Your Natural Potential By Varying Your Workouts!
For the past 32 years I have always done a different workout every time I trained.
I have never followed a set program of exercises and the only unifying aspect of my workouts is the blistering intensity!
I train three times a week with a protocol I call Naturally Intense High Intensity Training, and what distinguishes it from other forms of high intensity training is the constant variety.
Muscles grow in response to overload and UNACCUSTOMED stimulation.
Remember when you first started training how effective everything seemed to be, but over time that progress slowly ground to a halt.
You change your routine and see some progress, but the gains in size and strength inevitably fall off over time if you don't make a change.
Now what if you never left that "beginner gains" stage and were always training with different exercises and radically different ways of doing the exercises every single time?
You would be where I am, not having experienced a plateau over the past 32 years and be able to really start unlocking your natural potential!
How does it all work, and how would you measure progression? Watch the full video on YouTube by clicking on my bio link, or going to my YouTube channel (Naturally Intense) and see for yourself!
I really think it can help make a difference in your overall progress, and best of all, it helps you avoid injuries so you can keep training hard for years on end! Thanks in advance for watching and as always, Excelsior!!! #naturallyintense
Featured everywhere from the Wall Street Journal to CBS News, Kevin Richardson’s Naturally Intense High Intensity Training have helped hundreds lose weight and transform their bodies with his 10 Minute Workouts. One of the top natural bodybuilders of his time, Kevin is also the international fitness consultant for UNICEF and one of the most sought after personal trainers in New York City. Learn more about his award winning personal training NYC services here!
Featured everywhere from the Wall Street Journal to CBS News, celebrity Personal Trainer NYC and with over 2.6 million readers of his blog, Kevin Richardson is the creator of Naturally Intense High Intensity Training, one of the top lifetime drug free bodybuilders of his time, the first International Fitness & Nutrition Consultant for UNICEF, 2020 and 8 Time Winner of the Best of Manhattan Awards for Personal Training and a world recognized authority on high intensity training. Kevin has helped thousands, from celebrities to CEO's over the past 30 years achieve their fitness goals with his 10 minute high-intensity workouts done just three times a week in conjunction with his holistic nutrition approach. You can learn more about about his diet and training services at www.naturallyintense.net
For the past thirty years, Celebrity Trainer and Natural Bodybuilding Champion. Kevin Richardson has helped hundreds realize their fitness goals in less time with Naturally Intense High Intensity 10 Minute Workouts.