Healthy eating is much easier if your kitchen is stocked with foods that will help you achieve your health and weight loss goals. It’s trickier to make great choices when out and about if faced with a myriad of food temptations. I believe long-term weight loss is determined by how well you deal with these challenging situations. Making a strong decision and following a strategy will help you stay on track. You will find you can genuinely enjoy eating clean, healthy foods safe in the knowledge you’re in control. This leads to a sense of achievement that will spur you on and reinforce your behaviour to the point that it becomes natural.

I really want to inspire and empower you with practical tips so you make the right choices and enjoy eating out:

1. Check the menu
Check the restaurant menu online beforehand. You’ll see which dishes suit your food plan and whether you may need to ask for any amendments. This brings you confidence that you have real options available. You will also know you would only be cheating yourself should you decide to change your mind once you get to the restaurant.

2. Say “No thanks” to bread
Move the breadbasket to the other end of the table, or even better, stop the waiter serving any in the first place. Out of sight and out of mind really does work!

3. Avoid eating out when starving
Arriving at a restaurant when starving can lead to temptation. Strange as it may sound, I recommend you eat a small snack en route, just enough to take the edge off your hunger. A small apple or a handful of almonds is ideal. It will help you make choices you’re glad of.

4. Ask for what you need
Restaurants nowadays are used to diners asking for changes to the menu. By explaining you must avoid specific foods restaurants are accommodating.
Ask to swap potatoes, rice or pasta for green vegetables or salad. This is the easiest and most effective swap to avoid high glycaemic carbohydrates.

5. Dressings & Sauces
Be wary of dressings and sauces as they are often made using unhealthy oils, trans fats, flour and sugars. If in doubt, ask for the dish without the dressing and use olive oil and vinegar as a healthy alternative.

6. Ditch Desserts
A number of years ago I came to the conclusion that desserts rarely live up to their expectation. They never taste as good as the deliciousness I could conjure up while reading the menu. Treat a coffee or fresh mint tea as your dessert to finish off your meal and take comfort from knowing you stayed on track.

7. Enjoy yourself!
Do your best to follow these tips, then relax. Avoid giving yourself a hard time if you can’t control everything. Commit to making the best choices you can and enjoy your quality time with friends and family.
I founded The Healthy Girl to demystify diets and teach people the truth behind weight loss and healthy eating. I’m a qualified Nutritional Therapist and NLP Practitioner. I’ve overcome the pain and upset of Yo-Yo dieting myself and use the same specialised approach to help my clients to do the same. I believe in making things easy and enjoyable for everyone.

Raw Coconut n’ Raspberry Truffles Recipe.
When you fancy something chocolatey and indulgent but want to stay healthy and has a low GI, these truffles tick the box. They’re packed full of energy enhancing, antioxidant rich raw cacao, nuts and coconut. The fresh raspberries and lime make them lighter than many alternatives out there. They freeze well and are perfect to have with you if you’re out and about.

Ingredients
• 300g fresh raspberries
• Zest & juice of 1 lime
• 1 x cup of desiccated coconut, plus a little extra to coat the truffles2 tablespoons unsweetened cocoa powder
• 1 x cup of ground almonds
• ½ x cup of roughly chopped pistachio nuts
• 2 x dessert spoons of raw cacao powder
• 1 x dessert spoon of almond butter
• Stevia to sweeten to your taste

Method
Place the raspberries in a bowl and mash with a fork. Add all the remaining ingredients and mix together well. Take small amounts of the mixture and roll into small truffle size balls. Roll in the remaining desiccated coconut to coat. Place in the fridge to chill and firm up and eat within 2-3 days. Alternatively freeze and keep for up to a month.

Eat Out And Stay Slim!
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