Saltire Strong

Ever struggle with how to order at restaurants while remaining mindful of nutrition-related goals? You're not alone! Some of the most common dilemmas we hear:
🔘what to eat at restaurants when tracking calories
🔘how to not overeat in a restaurant environment

First, a hard truth: restaurant items are often packed with more calories than food we make at home. After all, the whole goal of a restaurant is to make food as tasty as possible--which often means more oil, cheese, butter, etc.

But, there's no reason to avoid eating out at restaurants, even with fat loss goals. It's all about being mindful and strategic. Here are some ideas:

1️⃣The "a step better" approach:

▪️Look at the menu and ask yourself "How can I make this a little bit better?"
▪️Ask for salad dressing / sauces on the side
▪️Opt for no cheese on a burger
▪️Ask for steamed veggies vs sautéed
▪️Skip liquid calories - have water
▪️Pass on chips or bread (save your appetite for the main course!)
▪️Split an entrée in half

2️⃣The "plan ahead" approach:

▪️Before heading out to a restaurant, look at the menu online and identify what you want, and if it fits your daily plan. Track it in advance, to lock it in.
▪️Eat a small meal or snack beforehand. Just like grocery shopping, don't go into the situation overly hungry. That makes it harder to make appropriate choices.

3️⃣The "choose protein and veggies" approach:

▪️Choosing a lean protein as the entrée is usually a good option. ▪️Get steamed veggies on the side of grilled chicken or fish, and use condiments as a dip for flavor.
▪️Often, even if something isn't listed on the menu, restaurants will accommodate a simple request like grilling up a piece of chicken or steaming veggies. Don’t be afraid to ask!

4️⃣The "is this worth it?" approach:

▪️Sometimes, a meal out is SO special, or you've been looking forward to a dish for so long, that it is just WORTH IT. Plans be damned. And that's perfectly fine on occasion!
▪️In those instances, savor every bite, be mindful, eat slowly, and enjoy. And get back to your plan at the next meal!

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𝗪𝐡𝐲 𝐝𝐨 𝐲𝐨𝐮 𝐠𝐨 𝐨𝐮𝐭 𝐟𝐨𝐫 𝐚 𝐫𝐮𝐧?⁣
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Is it to clear your mind of stress? To feel the endorphins kick in mid-way through a jog, after convincing yourself to just get out the door? To challenge yourself mentally and physically? To get fresh air, take in new sights, or get lost for a few? Whatever your reason to lace them up your sneakers--jogging can be immensely rewarding for the mind, body, and soul.⁣
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As we look toward the year ahead, the possibility of taking part in live 5Ks, 10Ks and marathons seems like something we can dream about once again. Are you interested in participating in a race in 2021 or 2022? Do you want to take your running to the next level?⁣
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As I coach people to improve their running, it’s not just making them faster or able to go longer distances. I also teach people how to run with greater efficiency, and to focus on reducing injury risk. Here are some factors I adjust when coaching runners and building their plans. And, this is what I recommend you take into consideration as you create your own programming too:⁣
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𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘧𝘳𝘦𝘲𝘶𝘦𝘯𝘤𝘺 𝘢𝘯𝘥 𝘥𝘪𝘴𝘵𝘢𝘯𝘤𝘦⁣
How often and how far are you running? When does it become too much?⁣
𝘚𝘱𝘦𝘦𝘥 𝘢𝘯𝘥 𝘪𝘯𝘵𝘦𝘯𝘴𝘪𝘵𝘺 𝘰𝘧 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘳𝘶𝘯𝘴⁣
How can we adjust speed and intensity to develop mental and physical tolerance, and build stamina and endurance?⁣
𝘐𝘯𝘤𝘰𝘳𝘱𝘰𝘳𝘢𝘵𝘪𝘰𝘯 𝘰𝘧 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨⁣
How can we incorporate strength training to build a strong, resilient body that supports running, and limits risk of injury? ⁣
𝘙𝘶𝘯𝘯𝘪𝘯𝘨 𝘧𝘰𝘳𝘮 𝘢𝘯𝘥 𝘵𝘦𝘤𝘩𝘯𝘪𝘲𝘶𝘦⁣
How can we adjust technique for different speeds (slow jogs to sprints) to improve efficiency?⁣
𝘚𝘭𝘦𝘦𝘱 𝘢𝘯𝘥 𝘳𝘦𝘤𝘰𝘷𝘦𝘳𝘺⁣
How does the role of sleep and recovery play into your body’s need to heal, repair, and develop? ⁣
𝘕𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘩𝘺𝘥𝘳𝘢𝘵𝘪𝘰𝘯⁣
How do you fuel and hydrate properly for running success?⁣
𝘔𝘪𝘯𝘥𝘴𝘦𝘵/𝘴𝘱𝘰𝘳𝘵 𝘱𝘴𝘺𝘤𝘩𝘰𝘭𝘰𝘨𝘺⁣
How can we develop your mindset to improve running performance?⁣
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So...what are your hopes or plans for your running this year? We’d love to hear about them!⁣