Motivation
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If you always do what you've always done, you'll always get what you've always got.
So if you want to change your body, or the way you eat, or your level of fitness then it's up to you to create strategies that work for your life.
Last week I shared one of my strategies with you. I don't have too many "banned" foods. Instead I have found over the years that I can save calories by being picky about the ingredients in foods I like. The example I used was the veggie omelet. I took it from a 1200 calorie breakfast to 470 calories by ordering it specifically the way I wanted it at the restaurant. And I took it down to 255 calories when I made it at home.
Another strategy I have put into place has to do with eating on the go. I almost always have my little red cooler with me. I bring my lunch to work in it, I take it to the parks for my walks, and I take it with me when I hit the road.
I have a few basics that work well for me. I usually bring peanut butter and jelly to work with me, but I rarely eat it all at once, I eat 1/4 of it at a time throughout the day. I also usually have my homemade energy drink (lowfat chocolate milk/coffee/ice) packed, especially if I will be walking or running. It's the perfect after workout recovery drink for me.
That doesn't mean it will be right for you. What is important is that you take the time to plan, shop, organize, have things on hand, and bring something with you. But what about those times when you didn't plan and don't have anything with you? What options are out there besides the fast food burger and fries?
I'll give you a few ideas that I have used in the past, but I encourage you to find your own.
- Stop at McDonalds and get the lowfat chocolate milk for 170 calories. This will hold you over until you can get home and make something healthy.
- Arby's Junior Roast Beef from the $1 menu and a Diet Pepsi is 200 calories. I can go there and not be tempted because I don't like their fries. It is high in sodium, however.
- Subway! Get a $5 footlong veggie or turkey sub. If you don't get a lot of lettuce, you can eat it in the car without making a huge mess. Eat half and take half home for later.
- A California Roll from Raisin Rack or Giant Eagle is 250 calories. I eat it without soy, so I can eat it on the go as well.
- Giant Eagle has a great salad bar. I have gotten the grilled chicken strips and asparagus and felt very satisfied for less than 200 calories.
- Raisin Rack has really good made-to-order fresh fruit smoothies. They also have hard boiled eggs and delicious couscous salad packaged to go at the deli.
- Even Starbucks has low calorie options for lattes, iced coffee and iced tea.
I am sure there are many other ideas. What are yours? Do you have habits that need to be looked at? We tend towards what we know. Try something different. Think of it as your mission: to find as many healthy or at least low calorie options for when you get stuck away from home without your trusty cooler.
If you have any ideas of your own to share, I would love to post them in the Client Corner next week so send them in.
Now get moving!
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