fitspiration: brainstorm mondays XI: better living through fast food

A Wilderness of Monkeys (

anadamous) wrote in

fitspiration,
@ 2005-10-31 09:58:00

Entry tags:

brainstorm, eating

brainstorm mondays XI: better living through fast food
Time again for

Brainstorm Mondays XI
Eating Right when Eating Out

Everyone who posts gets a point; the objective here is to think up ways to eat healthily when eating out. Consider fast food, delis, restaurants, nice restaurants, etc. What are some things to avoid, what should you seek? Unload your wisdom on the rest of us.

Also: be sure to vote about last week's fitspiration pictures! ~~I'd like to see that at least 20 people have voted before we declare a winner.~~ Exactly 20 people have voted, yay! Voting will end FRIDAY, so be sure to vote before then!

Finally, check in here about last week's exercise goals.

(Post a new comment)

anadamous
2005-10-31 06:07 pm UTC (link)

It's common wisdom, but it bears repeating: all salads are not created equal! Too too often, they're iceberg lettuce with awful crud on top, like heavy dressings, bacon or other cured meats, croutons or chow-mein noodles, etc. Always check the ingredients when you order a salad, and make sure it's rich in vevegtable goodness. Key words: spring mix, romaine, spinach. Mmmm-mmm.

SOUPS can be excellent, as long as you're not worried too much about your salt intake. They can be rich in vitamins, and a full meal with a salad and a little bread on the side. Something with beans or another protein source in it is the best.

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	grrly 2005-10-31 06:10 pm UTC (link)
	Yes...all salads are not equal, however...any salad is better than french fries. (Reply to this)(Parent)(Thread)

anadamous
2005-10-31 06:52 pm UTC (link)

I think that's mostly true, but I have seen some baaaad salads. If you get a tiny serving of fries, it could end up being fewer calories and about as many vitamins as a terrible salad floating in dressing. (Potatoes are high in potassium, for example.) I mostly wanted to make the point, though, that you have to pay attention to what's in your salad - just because it's called a "salad" doesn't mean it's healthy.

(Reply to this)(Parent)

Not just salad dressing on the side but more!

mariapapita
2005-10-31 07:03 pm UTC (link)

I have adopted a new way to have dressing with my salad that has me consuming almost none! When you get your dressing on the side don't just dump it on the salad. Instead dip the tip of your fork in the dressing and then gather the salad on the fork (don't dip the salad in the dressing). This way you are getting a nice bit of flavor with each bite and I absolutely GUARANTEE that you use 50% or less of the dressing you normally do. I eat 2 cups of salad for either lunch or dinner, each day. Using this method I am able to consume about 1/2 or 1 tbs. per 2 cups. I know that seems hard to believe, but try it. You'll never put dressing ON your salad again. This would be especially helpful if you were dining at a restaurant that didn't have FF dressing or one that you like in place of a high fat dressing.

(Reply to this)(Parent)

grrly
2005-10-31 06:20 pm UTC (link)

Sauces on the side always. Ask about half orders, sometimes even if they aren't on the menu you can still get them. Always ask for light versions of mayonaisse or skip it all together and get mustard. Spicy food can be just as satisfying as rich food. I noticed when i started eating lighter, and my food got a lot less heavy, i started reaching for the tobasco. Split a dessert with someone else. Usually 3 bites is plenty satisfying, if it is something ridiculous and rich. Cream sauces, and cream soups...are best avoided. Vegetarian alternatives are usually healthy and lean, if they have fat it is usually the good kinds of fat.

However, if eating out somewhere really fancy is a big deal for you, (once or twice a year) do whatever you want, and be good for a week or so afterwards. Cuz Lobster bisque is full of fat, but are you really makin it at home? We are trying to live longer healthier lives, but what good are those lives if we can't enjoy them now and again :)

(Reply to this)(Thread)

gmonkey42
2005-10-31 07:14 pm UTC (link)

We are trying to live longer healthier lives, but what good are those lives if we can't enjoy them now and again

Hear, hear! That's why I don't go for the extreme calorie reduction for vastly increased lifespan thing. (Experiments with nonhuman animals such as mice showed that feeding them about half the normal amount of calories caused their life span to double, roughly.) If you have to be so obsessive and restrictive about what you eat every single day, that's not much of a life in my opinion.

(Reply to this)(Parent)

	girlhips 2005-11-04 01:01 am UTC (link)
	I didn't make goal last week and I haven't been on the computer for about a week. Sorry I haven't checked in at all. How did you do? This week is way better. (Reply to this)(Parent)

gmonkey42
2005-10-31 06:23 pm UTC (link)

Maybe I'm biased but VEGETARIAN FOOD! A lot of restaurants, especially "ethnic" restaurants, have a vegetarian section of the menu. The more vegetables, the better.

Substitute or skip the side dishes: with a sandwich or burger, a lot of places will let you get a salad or fruit instead of fries or chips. If you're really hungry, get two sandwiches instead of chips or fries. And get lots of veggies on the sandwich!

Plan on taking some home. Portion sizes are crazy, as we all know. You're paying plenty for it anyway so plan on getting two meals out of it. This works well for pasta, noodles and rice dishes but you can do it with anything. Like a two enchilada meal - take one home with half the beans and rice.

Get water for the drink. Avoid sugar and save money.

Try different kinds of food. Again with the vegetarian bias (heh heh) but I started eating a much greater variety of food when I became vegetarian. Try Thai, Indian, Korean and Japanese. They all have veggie-heavy options. Remember that a lot of Asian food places cater to Buddhists and will make vegetarian versions of dishes upon request, even if there's no vegetarian version on the menu. If you're reluctant to try Thai and Indian because they're spicy, most places will make milder versions if you ask.

(Reply to this)(Thread)

gmonkey42
2005-10-31 07:27 pm UTC (link)

Speaking of Indian food, I had the best Indian food EVER this weekend at Maharani in San Francisco. Since I do what

grrly suggests and splurge sometimes, I had mango lassi (like a smoothie), vegetarian samosas, aloo gobi (potato and cauliflower), bangan bhartha (eggplant and probably my favorite Indian dish), something with okra that was delicious, rice and naan. Apart from the fried samosas and the sugary smoothie, (and maybe the white rice and naan, depending on how bad simple carbs really are) it wasn't even unhealthy. A good variety of vegetables and hardly any fat.

Anyway, my point, apart from wanting to relive that fantastic dinner, was that with vegetarian food, you can have a relatively healthful meal that's also very satisfying.

(Reply to this)(Parent)(Thread)

mariapapita
2005-10-31 09:38 pm UTC (link)

wow. You just made me so hungry for indian I want to drive an hour to get it. I was arguing with a friend about the calories in an indian meal we had eaten and when I got home I did some online research and found that a meal, much like the one you describe (even with the samosas :150-200 cals each, depending on how large) still only came to around 400-500 cals. I love indian.

(Reply to this)(Parent)

dreamangel222
2005-10-31 06:37 pm UTC (link)

HELLO SUBWAY! 6 under 6 grams of fat.

Kids sized meals are GREAT! And just the right amount of food for me... but now that we really only eat at places that are expensive I can't really order those anymore... They don't like you to order a kids meal when they coulda made $25 a person off of your party.

Skip the drinks... do the water.... If I must have soda I take a sip or two of the boyfriends.... And alcohol is a nono...

Have the bread basket taken away after one piece each. Oh yeah endless chips and salsa are a pain in the ass.

I try to always get a honey mustard or italian dressing on the side and dip my fork into it instead of smothering the salad in it.

I like to always ask for double veggies on my sandwhiches and really anything... It will help fill me up with something half way decent.

Stay away from fried... go for baked or broiled. And um ew don't eat the skin of the chicken... besides it being disgusting, its full of nasties.

If you must have a desert, split it.

Doggie bags are your friend... and so is Boston Market, from what I understand its halfway decent from you.

Another thing I don't believe in all that low carb no carb crap(crap in my opinion at least) but whenever I am out and I am getting a sandwhich or burger or whatever, I always get wheat bread... the fiber is good for you... Then you have to hope they use a bread will a good amount of fiber, but at least by ordreing the fiber you are trying to do better,.

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	anadamous 2005-10-31 06:49 pm UTC (link)
	I love Subway too, heh. Also, if you ask, they'll now use spinach instead of lettuce on your sandwich. They have a number of alternate dressings, too, so you don't have to get a sandwich smothered in oil and mayo anymore. (Reply to this)(Parent)

	dreamangel222 2005-10-31 06:39 pm UTC (link)
	Woops most of mine are already listed by other people... I will try to think of more... (Reply to this)

	dreamangel222 2005-10-31 06:40 pm UTC (link)
	Ok I am just pushin up the comment count here... I met my goal this week... Oh god with the running I was forced into, I should be up to speed for the next 5 weeks... j/k.... I am going to work on writing down eerything in my journal that I do, but so far I suck at doing that. (Reply to this)(Thread)

	anadamous 2005-10-31 06:48 pm UTC (link)
	Heh, don't worry. I do the same thing, and end up posting 6 million times as I think of other things. GREAT JOB MAKING GOAL!!! And I saw GMonkey made it too, so that's 2 points each!!! Woo! (Reply to this)(Parent)

	dreamangel222 2005-10-31 06:41 pm UTC (link)
	Oh I have a new one... Its what happened to me at lunch... I decided screw it, it's halloween I'm cheating. So I got a steak and cheese... I tried to wait out the craving but after an hour of waiting I still wanted it so whatever... I got it and as I was leaving I noticed a roach crawling up the wall... That'll kill your bad food cravings... (Reply to this)

stotaness
2005-10-31 06:48 pm UTC (link)

Well a lot of my initial ideas have already been posted. However, one option is to limit the number of times you eat out. You save money and your own cooking is generally healthier. A salad bar is your friend: you choose the veggies and can do the dressing on the side. Also, grilled or baked is almost always better than fried, you retain more nutrients and there's less fat. Also, learn the lean cuts of beef, lamb, pork, etc. Ask for the doggie bag at the beginning of the meal, you won't be as tempted if it's not on your plate.

Also, splitting an entree is great, plus your own (carefully chosen) side soup or salad. Again saves calories and money. And last, try to arrive at the restaurant about 1/2 hour before you are hungry. This way, you are less tempted to snack on the bread and you aren't famished when the entree comes. You'll eat less and enjoy it more.

(Reply to this)

	bobbiejo 2005-10-31 06:53 pm UTC (link)
	Avoid buffets! (Reply to this)

Get the doggie bag before you eat!

mariapapita
2005-10-31 07:07 pm UTC (link)

Another awesome thing to do is get the doggie bag before you eat and split half of your dinner before taking the first bite. If you are at a *fancy* restaurant where splitting your dish would be crude, tell the waiter/waitress that you would like half of the dish reserved in the kitchen to take with you when you leave. Then make sure you don't forget the food (I've done this).

When the food is on my plate and I tell myself to only eat half, I still seem to graze and usually eat 3/4 by the time I ask for & receive my doggie bag. Doing it this way I don't feel deprived and usually half of a typical American restaurant meal is more than enough!

(Reply to this)(Thread)

	Re: Get the doggie bag before you eat! mariapapita 2005-10-31 07:13 pm UTC (link)
	ps. We both made our goals and I feel great!! (Reply to this)(Parent)(Thread)

	Re: Get the doggie bag before you eat! anadamous 2005-10-31 08:05 pm UTC (link)
	YAY! I'm so happy for you and 1beforethedawn! I've added your points. (Reply to this)(Parent)

surfer_chick_01
2005-10-31 10:39 pm UTC (link)

Whenever I go out I usually stick by these rules:

Salad dressing on the side, and make it Light please! Or oil and vinegar, and use only the vinegar.

No pre-meal bread!

Substitute any side orders for veggies, no fries, no potato (unless dry), no rice or beans.

If ordering some kind of sandwich, NO mayo. Just mustard and veggies, not cheese either, if I can handle it :)

NO soda, unless it diet. And try to keep that to a minimum as well.

Thats all I can think of right now!

P.S. I made the goal for the week. My partner was a bit short, but we did only start mid week so I dont know if we are counting last week or not! :)

(Reply to this)(Thread)

beans?!?

anadamous
2005-11-03 03:58 am UTC (link)

I agree that white rice is largely empty calories, beans are another matter entirely. Black beans and pinto beans, for example, are chock full of folic acid, vitamin B1, protein, fiber, and iron, all of which women tend to not get enough of. You're hungry again 30 minutes after you eat rice, but beans fill you up and give you energy all day. You should probably avoid refried beans, and any beans cooked with a lot of fat, but plain boiled black or pinto beans, like you get in Mexican restaurants, are great for you.

I added in your point.. I think it counts for you, though your partner shouldn't feel bad, since she only had half a week to make it. Good job, though!

(Reply to this)(Parent)

dunkin donuts

speculate
2005-11-01 01:10 am UTC (link)

i don't know about any of you, but at any and all meetings i got to, dunkin donuts always seems to be around, so i've done some research.
i suppose this would apply with any type of breakfast pastries as well.

choose the doughnut! muffins have almost double the calories - sometimes more. and breakfast sandwiches pack on even more calories and much more fat. a sausage, egg, & cheese bagel sandwich contains 680 calories and 29g of fat! you might as well eat a big mac!

for another example, a low-fat blueberry muffin at dunkin has 400 calories and 5g of fat, whereas a french cruller doughnut has only 150 calories and 8g of fat (plus 2g of protein)! the key though, is to choose airy doughnuts - nothing cake-like or creme-filled.

just my random, but rather specific analysis of doughnuts! hehe..

(Reply to this)(Thread)

	Re: dunkin donuts dreamangel222 2005-11-01 02:36 am UTC (link)
	Agreed! I thought I was the only one that was aware of that, so I wasn't about to mention it.... For some reason a lot of people don't like to hear that the bad-for-you stuff is actaully not that bad sometimes... (Reply to this)(Parent)

	speculate 2005-11-01 01:13 am UTC (link)
	p.s. is it possible to make a modest individual goal for now (since i don't think i'd make the best partner) and then amp it up and pick a partner come january when my work load settles down? if so, where do i post it? =D (Reply to this)(Thread)

	anadamous 2005-11-01 03:26 am UTC (link)
	It's okay if you go on your own (just reply and tell me your goal), but you can only earn 1 point a week that way, and you miss out on the mutual-motivation thing. (Reply to this)(Parent)(Thread)

	speculate 2005-11-01 04:13 am UTC (link)
	hmmm i see.. well maybe by the time i find i partner i'll be able to devote more time to this whole endeavor anyway. for now, my goals are 25-30 minutes of cardio 3x per week, plus some sort of strength training/pilates 2x per week. (Reply to this)(Parent)

	1beforethedawn 2005-11-01 05:05 am UTC (link)
	Never be tempted by things like caesar salads...the dressing contains a ton of calories, and the salad as a whole becomes equivalent to the calories in a regular meal. So, if you're going to try to be healthy and get a salad, get a house salad with light italian. (Reply to this)

funkopia
2005-11-01 04:39 pm UTC (link)

Let’s hope I remember everything that’s been mentioned and I don’t repost. Some things I’ve learned:
- If you know that you’re going to be eating out at a restaurant, don’t skip meals beforehand thinking that you can ‘make up’ the calories you haven’t already eaten. You’ll most likely find yourself super hungry once you’re at the restaurant and will nibble on everything that comes your way.
- Don’t be afraid to special order at restaurants (ie. Using olive oil instead of butter)
- Ask for healthy preparations (ie. Broiled, grilled, baked, boiled)
- If you want pasta look for tomato based rather than cream based sauces
- Ask for salsa with a baked potato rather than sour cream, cheese, butter and bacon
- Starting with soup can fill you up so you eat less

(Reply to this)

	kikimustard 2005-11-02 01:20 am UTC (link)
	The only thing I can think of that hasn't been said already is to check nutrition facts on fast food. It's online and it doesn't take long. I feel better when I know what I'm eating. And it's surprising how not so great "healthy" foods can be. Soo, check first. (Reply to this)

tygr2169
2005-11-02 05:16 pm UTC (link)

I always try to get a glass or bottle of water with my order and drink it all before I eat (this works especially well in a restaurant where you have to wait for your food.) Not only does this help me to fulfill my 8 glasses of water a day, but I'm much better about portion control if my stomach already feels mostly full from the water. This is also a trick I use a lot at home to help me eat smaller portions every 3-4 hours instead of eating 3 big meals and binging.

neither

blushing_white or I met our goals last week. I had a death in the family and she was ill. But we're back on track and doing well for this week :)

(Reply to this)(Thread)

	anadamous 2005-11-02 07:15 pm UTC (link)
	I'm so sorry. My condolences. (Reply to this)(Parent)

	girlhips 2005-11-04 01:06 am UTC (link)
	Only thing I could think of that I don't think is here is to not eat it if you have no idea what could be in it. This mostly goes for fast foods like burgers from White Castle's or Crytals. (Reply to this)

azelmaroark
2005-11-05 01:16 pm UTC (link)

Sorry, Nada. I've dropped off the face of the earth, but hopefully you remember why. Promise to be back to my regularly scheduled obsessive fitness on Tuesday.

Mine are for fast food because that's what I really like to eat and it's what I have to watch myself for. Not sure if these have been said or not, but first of all, I love Subway. Usually, anything you get here is not bad, as long as you avoid some of the creamy sauces (I don't like them, so that's good for me). When I go to other fast food places that serve fries, I have to compromise with myself: if I really must have the fries, I get a salad instead of the burger/fried chicken/etc that they have for the main meal. If I want the burger, I get a fruit cup instead of the fries. In other words, one "bad" item, but not both. Finally, I have set a personal limit on ChickFilA (I used to eat it several times a week last year because we have one on campus). I can go there once a month, and get whatever I want, but only once a month. But you know what? I have yet to use my "once a month coupon" and I've been here since August! What helps me is if I kind of feel like going there, I tell myself "do you want it badly enough to use your once-a-month coupon?" and the answer has always been "no." (And yes, I know that ChickFilA isn't bad in and of itself, but when I go there, I get the fried foods and only the fried foods because I love them...so for me, it's a no-no.)

Hope some of these tips helped you!

-Azelma :)

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azelmaroark
2005-11-05 01:21 pm UTC (link)

PS: I'm not gonna make goal this week. :( :( I feel kind of bad, but it really has become impossible with the thing I told you that was going to be going on. I thought I could keep up but there were some things I didn't plan on (will tell you later through email if you like). If it helps at all, I've been doing awesome on my eating and since I've been so busy, have not had the time to go home and eat out of boredom! Hopefully that will help me not completely fall off the wagon.

I'll use a free day on Monday (week starts then, rigth?) and make all the points next week!

-Azelma :)

(Reply to this)(Parent)(Thread)

	anadamous 2005-11-06 10:47 pm UTC (link)
	Eeep, the week starts Sunday. You'd either have to use up both free days for November, or miss the points again. It's okay with me if we can't make it points-wise. I know that as far as your health is concerned, you'll catch up with everything on Tuesday and after. (Reply to this)(Parent)

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