Eating Out and Worried? Top Tips to stay healthy on Holidays
Twenty-five year old Doireann Wylde from Ennis in Co. Clare was diagnosed with IBS at the age of 17 and suffered chronic back pain in my early twenties which escalated from three car accidents. Over the last two and a half years, the up and coming vlogger transformed her quality of life through diet, exercise and mindset! She is not a doctor, nutritionist or personal trainer, but she has been there, done that and bought the t-shirt- facing a constant battle with eating, food, health and living, here, she shares her insights and tips….
Maintaining a healthy lifestyle can be difficult when you’re surrounded by processed convenient foods. Ireland’s eateries are getting much better at catering for those of us who prefer a whole food diet with lots of healthy cafes and vegan restaurants popping up in our large cities.
But what if you don’t live in a large city or you’re going away on holidays? How can you get the best nutrition and fuel for your body while eating out?
Here are 10 tips that will keep you lean and satisfied
Breakfast is the most important meal of the day and starting with a low sugar, high in protein food source will have you ready for any fun filled day. Eggs and avocado is a great light combination full of energy, an omelette filled with some lean meat, greens and low-fat cheese is a breakfast of champions and beans on some wholegrain bread is another great day-starter to see you full until lunchtime.
Order a jug of water for the table. Drinking water before a meal will suppress appetite, boost your metabolism, cleanse your pallet, hydrate your body, skin, hair and nails and give you a boost in energy.
Don’t drink while eating. It is important to allow the digestive juices to do their job and break down your food while you eat. Drinking fluids will cleanse the pallet of those juices and hinder the digestive process. Chewing properly is also very important for digestion.
Bread is often left on tables before a meal. Don’t eat it! Consuming bread will fill your tummy ahead of your meal leading to you not being able to finish the meal or feeling too full to enjoy it. Give the bread a miss and enjoy the food you’re paying to eat.
Order lean and whole foods. Chicken, turkey and fish are very lean sources of protein. Protein takes more energy to digest than carbohydrates and will keep you fuller for longer. Healthy fat sources also high in protein would be nuts, beans, low fat cheese and eggs. Vegetables are essential carbohydrates full of vitamins and minerals to fuel your body. Eat lots of vegetables!
Ordering a salad is always a safe option but if you want to be really savvy, ask for the dressing on the side and no croutons or breaded meats. Dressings can add a huge amount of unnecessary calories, sugars and salt to a dish. Breaded or deep fried meats add hidden calories and fats and can affect IBS, gluten/wheat and dairy intolerances.
Carbohydrates give you energy! Too often we’ve seen low-carb diets being offered as a quick fix. Whole food slow releasing carbohydrates such as sweet potato, oats, quinoa and green leafy vegetables are essential fat burning fuel. Eating carbs means lots of sustainable energy throughout your day.
Fruit is nature’s candy! There is nothing nicer than a bowl of fruit salad in the summer time when so many sweet fruits are in season. They make the perfect desert and are packed with vitamins and fibre.
Alcohol is full of calories that we don’t even notice! However having a spirit like gin with some sparkling water and a squeeze of lime juice can reduce the calories without reducing the fun, not that you need alcohol to have fun!
“Little and often” are words to live by to boost your metabolism. Eating smaller sized portions of the right food frequently throughout the day will help with weight loss. Eateries are usually willing to alter portion sizes if you ask politely.
My golden rule is if you can’t list the ingredients used to make what you’re about to eat, don’t eat it! Granted rules are made to be broken but it’s a good one to keep in mind if you want to get lean and fuel your body this summer.
Always consult with your GP before taking medication or altering your lifestyle and dietary habits.
Follow me on Snapchat, Instagram, Facebook and Twitter for more fitness, food and wellness tips, @DWyldeChild.