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Keeping the Weekend on Track

When it is the weekend it doesn’t mean you should throw in the towel on your nutrition goals. Here are my top tips to staying on track on the weekend and my favorite things to order when going out to eat (or ordering in 😊)

At Home Tips

  1. Get in some movement! Whether it be a strength and conditioning class, yoga, cycling, a long walk, a hike, a bike ride or swimming, plan on getting some sort of movement in this weekend.
  2. Grocery shop Friday afternoon or Saturday morning. One of the biggest traps we fall into is not preparing healthy foods for our fridge and pantry. I like to stock up on Friday afternoons so I have no excuse to head to the fast food for a quick bite. I make sure I have lots of protein options, fresh fruits and veggies, and some easy complex carbs like oatmeal, sweet potatoes, and frozen brown rice on hand.
  3. Plan for a more indulgent meal. I’m not a fan of the term “cheat meal” because I think every food can be part of a healthy diet and there is no need to “cheat” on it. But planning for a more indulgent meal like a doughnut after a Saturday workout, a date night out with a spouse, or pizza and a movie with the kids, gives you something to look forward to. Try to follow the 80/20 rule, which is 80% whole, nutrient dense foods and 20% less nutritious foods. Notice I didn’t say a whole weekend, or a whole day, but one more indulgent week on a weekend will not throw off any of your progress.
  4. Drink water! This is something that is so easy to forget, especially on the weekends. I always say to aim for half your body weight in ounces of water a day and more if you are sweating a lot. But if you will be drinking alcohol, a good rule of thumb is to drink 8 ounces of water for every alcoholic beverage you consume. This will help you stay hydrated and will lessen the chance of a hangover 😊
  5. Meal prep for the upcoming week. I like to do this on Sundays because we are usually at home most of the day. You don’t have to do anything drastic or create a bunch of meals in individual containers (unless you want to do that, which is totally fine too!). Prepping some protein, roasting some vegetables, and washing and cutting up some fruit will go a long way in helping you stay on track and prepared for the upcoming week.

I hope these tips help you to stick with your goals and habits this weekend! Practicing these 5 things and being consistent with them over time will help you develop healthy habits that can last a life time!

Ordering Out Tips

Now, if you are going out or ordering in this weekend, here are my go- to restaurant ordering tips for different cuisines.

American: Skip the appetizers and go straight to the main course. Order an entrée that is a protein with a vegetable for a side. If the vegetable side option is a starch or creamy, see if you can order another non starchy veggie option. Ask for it to be cooked in no butter or oil.

Italian: If you are tempted by the bread basket, make a rule that you will just have one slice. You could also order your own starter and skip the bread. Something with a healthy fat like olives, almonds, or tuna tartare are great options. My go to Italian order is a pan fried fish cooked in olive oil, white wine reduction, capers and lemon with a fibrous vegetable like broccoli, eggplant, or zucchini.

Indian: A vegetable or chicken curry are usually the best options. They are cooked in coconut milk which provides tons of healthy fat and will help keep you fuller for longer. Just go easy on the rice, or skip it altogether!

Mexican: I avoid tortilla chips and instead order a side salad and top it with salsa and guacamole. That way, I get the satisfaction and taste of the good stuff without all the carbs in the chips. Then my go to is the chicken and veggie fajitas without the tortillas.

Sushi: I usually order one roll to keep my overall serving of rice to one serving. I like to snack on edamame and will sometimes get a miso soup for a side as well. If you like more sushi, sashimi and a salad with ginger dressing is always a great option. Or if you don’t like raw fish, you can always get cooked fish and vegetables.

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