What to eat when you go out

Here are some tips to help you make healthier choices when dining at restaurants:

Check the Menu in Advance: Many restaurants have their menus available online. Before you go, take a look at the menu and identify healthier options. This can help you make a decision before you’re faced with tempting choices.

Choose Grilled or Baked Options: Opt for dishes that are grilled, baked, or roasted instead of fried. These cooking methods generally use less oil and are lower in calories.

Portion Control: Pay attention to portion sizes. Many restaurant servings are larger than what you might need. Consider sharing a dish with someone or asking for a to-go box right away to save half for later.

Salad as a Starter: Start your meal with a salad or a vegetable-based soup. This can help you fill up on healthier options before the main course arrives.

Watch the Dressings and Sauces: Salad dressings and sauces can add a lot of extra calories and unhealthy fats. Ask for dressings on the side and use them sparingly.

Choose Lean Proteins: Opt for lean protein sources like grilled chicken, fish, or tofu. These are lower in saturated fats compared to options like red meat.

Load Up on Vegetables: Make sure to include plenty of vegetables in your meal. They are rich in nutrients and fiber, helping you feel full and satisfied.

Skip the Soda: Instead of sugary soft drinks, choose water, unsweetened tea, or sparkling water. Avoid excessive consumption of sugary beverages.

Ask for Modifications: Don’t be afraid to ask for modifications to your meal. For example, ask for a whole-grain bun instead of white bread, or request that your dish be prepared with less oil or butter.

Avoid All-You-Can-Eat Buffets: Buffets can be a temptation to overeat. If possible, choose a restaurant that offers single-serve portions.

Dessert in Moderation: If you want dessert, consider sharing it with others at the table. Alternatively, choose fruit or a smaller portion of a dessert.

Listen to Your Body: Pay attention to your body’s hunger and fullness cues. Stop eating when you’re satisfied, even if there’s food left on your plate.

Limit Alcohol Consumption: Alcoholic beverages can add empty calories to your meal. If you choose to drink alcohol, do so in moderation.

Be Mindful of Hidden Calories: Some foods that may seem healthy, like salads with lots of cheese, nuts, and high-calorie dressings, can actually be quite calorically dense. Be mindful of these choices.

Practice Moderation: Eating out occasionally should be an enjoyable experience. It’s okay to indulge occasionally, but try to balance it with healthier choices on other occasions.

Healthy food to eat out

Salads: Choose salads with a variety of colorful vegetables, leafy greens, and lean protein like grilled chicken or shrimp. Opt for vinaigrette dressings on the side to control the amount used.

Vegetarian and Vegan Options: Many restaurants now offer vegetarian and vegan menu items, which can be a healthy choice. Plant-based dishes often feature vegetables, legumes, and whole grains.

Sushi: Sushi can be a healthy choice if you avoid rolls with fried or creamy ingredients. Opt for sashimi, nigiri, or rolls with fresh vegetables, fish, and avocado.

Stir-Fries: Asian restaurants often offer stir-fried dishes with a mix of vegetables and lean protein. Ask for these dishes to be prepared with less oil and low-sodium sauces.

Whole Grain Options: Choose whole grain options when available, such as whole wheat pasta, brown rice, or whole grain bread. These provide more fiber and nutrients than refined grains.

Soups: Opt for clear, broth-based soups with plenty of vegetables and lean protein. Avoid creamy, high-fat soups.

Grilled Vegetables: Many restaurants offer grilled vegetable platters or sides. These are a great way to add fiber and nutrients to your meal.

Fruit-Based Dishes: Look for dishes that incorporate fruits like berries, citrus, or apple slices. Fruit can add natural sweetness and fiber to your meal.

Customizable Options: Choose dishes that allow you to customize your meal, such as build-your-own salads or bowls. This way, you can control the ingredients and portion sizes.

Small Plates or Appetizers: Sometimes, ordering a few smaller appetizers or tapas-style dishes can be a healthier option than a large entree. Just be mindful of portion sizes.

Lean Toppings: When ordering pizza or sandwiches, opt for lean toppings like grilled chicken, turkey, or plenty of vegetables. Choose whole wheat crust or bread when available.

Seafood: Fresh seafood options like grilled or broiled fish can be a nutritious choice. Fish is rich in omega-3 fatty acids and protein.

Low-Sodium Options: If you have dietary restrictions or need to watch your sodium intake, ask if the restaurant can prepare your meal with less salt or use low-sodium alternatives.

Dishes with Nuts and Seeds: Dishes that incorporate nuts, seeds, or nut butter can add healthy fats and protein. Just be mindful of portion sizes, as nuts are calorie-dense.

Is it cheaper to eat out or cook?

In general, cooking at home is often cheaper than eating out at restaurants. Here are several reasons why cooking at home tends to be more cost-effective:

• When you cook at home, you can buy ingredients in larger quantities, which can be more cost-effective. You can also take advantage of sales, discounts, and bulk purchases.
• When you cook at home, you have more control over portion sizes, reducing the chances of overeating and food waste.
• Cooking at home allows you to prepare larger quantities of food, creating leftovers for future meals. This can save you money by reducing the need to buy lunch or dinner the next day.
• When you dine out, you often pay for the service, which includes tips and service charges. Cooking at home eliminates these additional costs.
• You can select the quality of ingredients you use when cooking at home, potentially choosing higher-quality items at more affordable prices.
• Eating out often involves paying for the convenience of not having to cook or clean up. Cooking at home saves on these convenience costs.

However, it’s important to note that the cost-effectiveness of cooking at home versus eating out can vary depending on several factors:

• Your cooking skills and efficiency.
• The type of cuisine you enjoy.
• The availability of affordable ingredients in your area.
• Your kitchen equipment and appliances.
• The time and effort you’re willing to invest in meal preparation.

While cooking at home is generally cheaper, there are circumstances where eating out can be cost-effective, such as when taking advantage of special deals, happy hours, or discounts at restaurants.

If you want some ideas of things to cook at home, check out these meals with vegetables:

• Low Carb Millionaire Chicken Casserole
• Bacon and Broccoli in Creamy Garlic Sauce
• 2 Ingredient Oven Baked Tilapia

Ultimately, the decision between cooking at home and eating out should consider your budget, dietary preferences, time constraints, and lifestyle. Many people find a balance between the two, enjoying home-cooked meals most of the time while occasionally dining out for special occasions or convenience.

When you do go out, enjoy, but be mindful of these things above to meet the goals you have for your health. I’m rooting for you!

The post Making Healthy Choices When You Eat Out appeared first on Actionable Wellness.

What’s the Problem with Energy Drinks?

Companies sell these drinks by pushing them on students who are stressed out from the demands of school. However, younger and younger individuals are drinking these products after seeing their older siblings or friends consume them. This creates a dangerous usage of stimulant-filled drinks by a group of individuals who aren’t old enough to make educated decisions about what they are putting in their bodies. And the rest of us can depend on them or be tempted by them too. Our bodies need pure water.

Energy drinks usually include a high caffeine content (through the chemical found in guarana plants) and chemicals like methylxanthines, ginseng, maltodextrin, and creatine. The average 8-ounce can contain around 80 mg of caffeine (the equivalent of one cup of coffee.)

People use energy drinks for the desired effects of increased energy and mental alertness. However, some negative side effects include nervousness, irritability, sleeplessness, increased urination, abnormal heart rhythms, decreased bone levels, and stomach upset.

Red Bull, Jolt Cola, and many other energy drinks can temporarily relieve tiredness, but there are healthier and less expensive ways to boost energy levels. Most energy drinks are just expensive, sugar-laden vehicles for large doses of caffeine. For those needing a quick pick-me-up, there are better ways to increase energy levels, including other caffeinated beverages, herbs, vitamins, and even some foods. And think of the calories you will save in a meal.

Alternatives to Caffeine for Energy

Those who are looking for caffeine would be better off with coffee or tea. Coffee has a much higher caffeine content but is less healthy than tea. Green and white teas would be the healthiest choices. Tea also contains another related stimulant called theophylline. Herbal teas do not contain caffeine except for maté (yerba maté), which has more caffeine than tea but less than coffee.

Another benefit of tea compared to coffee is that tea also contains an amino acid called L-theanine, which has relaxing and soothing (but not sedating) effects. L-theanine can offset the edginess of caffeine and based on some studies may even give a boost to cognitive function. And it can even reduce anxiety.

Cocoa and dark chocolate contain small amounts of caffeine, but larger amounts of theobromine, another xanthine related to caffeine and theophylline. Theobromine is a weak stimulant, but unlike caffeine which is a vasoconstrictor, it is a vasodilator and can thus improve circulation.

It should be kept in mind that more important than the amount of caffeine is the user’s tolerance level to caffeine. Most coffee drinkers drink many cups throughout the day. Someone who only drinks one cup of tea or cocoa a day can thus obtain a stronger effect from it, even though it is a weaker stimulant as such.

Healthy Alternatives to Energy Drinks

Ginseng (also known as Korean ginseng or Panax ginseng) is a herb with well-known and scientifically substantiated stimulant properties. Some energy drinks contain ginseng, but often too little to have any real effects. In Asian grocery stores, one can find stronger ginseng teas or even pure dried ginseng root. Ginseng is considered safe, but very large doses can cause insomnia and hypoglycemia (low blood sugar).

Rhodiola Rosea, also known as Arctic root, golden root, and roseroot, is an adaptogenic (tonic) herb, which could also be classified as a mild herbal stimulant. Studies it has also shown cognition-boosting effects. Again many popular products may contain dosages too low to have noticeable effects.

Some people report that ginger alleviates their fatigue. This has not been researched, except for one study where cancer patients taking both ginger and an anti-nausea drug had significantly less fatigue than those taking just the anti-nausea drug.

Guarana is often advertised as an herbal stimulant, but it is just another natural source of caffeine, with small amounts of theobromine and theophylline.

In large doses, usually 1 mg (1,000 mcg), vitamin B12 can have a profound effect on relieving sleepiness and fatigue. This is much more than the RDA of 3 mcg and it is impossible to obtain such amounts from food, but vitamin B12 is extremely safe even in massive doses. Some energy drinks contain vitamin B12, but a cheaper option would be to take them as pills.

The amino acid supplements tyrosine and DL-phenylalanine can reduce fatigue and tiredness, as they are precursors to the neurotransmitter dopamine. The amino acid carnitine can also increase stamina and energy levels.

In some preliminary studies, apples and apple juice have been associated with reduced fatigue. A tasty and healthy homemade “energy drink” can be made by mixing apple juice and fresh ginger root.

There is usually a reason for drowsiness and fatigue, such as sleep deprivation, overworking, and poor lifestyle choices. These symptoms are the body’s way of reminding the person to slow down. For more diet changes that help you have more energy, check these out.

If chronic fatigue is a problem, instead of trying to solve it with energy drinks, herbs, or supplements one should see a doctor, because there could be an underlying medical problem causing it. Most illnesses causing fatigue are well-treatable. Sometimes stimulant medication is needed, but often the solution is to fix the problem, such as a vitamin or hormonal deficiency. Remember that small healthy changes are the most effective to change a lifestyle.

For more healthy drink ideas if you want refreshment besides water but want to avoid sugary energy drinks are healthy drinks like coconut water, fruit juices, green juices, fermented tea, and herbal teas like peppermint tea that give you clean energy without the adverse effects on your nervous system. This will protect your heart health, and avoid artificial ingredients that reduce your overall health such as artificial sweeteners or the added sugar in sugary drinks. 

Check out even more ideas for healthy drinks here.

The post Healthier Alternatives to Energy Drinks appeared first on Actionable Wellness.