Eating out can be more challenging when you are trying to be healthy, as many restaurants tend to target flavor, taste and cost over choosing the most organic or healthiest ingredients, so this is where the 80-20 rule comes in to play. Be good at every opportunity that you can control so that you don’t undo all your hard work when you eat out.

Tip 1: Have a plan

Know your restaurant/café menu, some places display it online and most will email to you upon request. Check it out in advance and prepare what you will order ahead of time so you don’t give into temptation.

Tip 2: Eat a healthy snack

About one hour prior to going out to eat with friends or drink a simple high fibre smoothie (add chia or flax) so that you are not starving and less likely to over indulge.

Tip 3: Try sharing a starter

Share a starter with someone else and skip dessert (desserts spelled backwards is stressed and this is exactly what it does to your system)

Tip 4: Order a side glass of water

If drinking alcohol, always order a side glass of water and try to drink 1-2 waters per one alcoholic drink to stay hydrated if you can and consider taking some activated charcoal with plenty of water before bed to help to counter balance the harmful effects of alcohol and prevent a heavy head the following morning. *See side note

Tip 5: Load up on veggies

Load up on veggies, quality proteins, high fibre veggies and good fats but watch out for starchy or refined carbs and creamy or sweet sauces and dressings

Tip 6: Eat slowly and chew the food thoroughly

Eat slowly and chew the food thoroughly before you swallow, it takes approx. 20 minutes for the satiety hormones to register to the brain that you are full

Tip 7: Intermittent fasting or detox protocols

Consider implementing some intermittent fasting or detox protocols during the week (start with fasting window 16hrs, eating window 8hrs and build up to longer fasting periods if you feel confortable or choose a one day of smoothies or mini raw food cleanse)

Tip 8: Try healthier activities

Encourage your friends to try socializing around some healthier activities, suggest a group walk or going dancing, a healthy picnic, a healthy restaurant, a bike ride etc. You might be surprised how much everyone enjoys it!

Tip 9: Drink a superfood smoothie

Drink a superfood smoothie the following morning after bad food or alcohol instead of stodgy comfort hangover food to replenish the body with plenty of nutrients

Tip 10: Like-minded people

Be sure to surround yourself with like-minded people who will support you in your goals for health and vitality

** Side note:

Activated charcoal can interfere with certain medications and alcohol can be dangerous with some medications, always be sure to supplement wisely under the supervision of a healthcare provider.