TOP 7 TIPS FOR EATING HEALTHY WHEN EATING OUT

You’ve been eating healthy ALL WEEK! 

You: 

1️⃣Planned out your meals and snacks

2️⃣Went grocery shopping

3️⃣Prepped your food and measured it out into matching containers in your fridge

4️⃣Carried your meals to work with you in your little cooler and avoided the cafeteria, candy dishes and team breakfast donuts and pastries ALL WEEK

And now it’s Friday… 

😩You’re stressed

😴You’re exhausted

😡Your kids are fighting

😤You’re snapping at your partner for not taking out the trash like you asked them to

😋You’re all starving

😭And the fridge is EMPTY

SOUND FAMILIAR?

🙋‍

So what do you do? You choose the path of least resistance and you GO OUT TO EAT.

You may have the best of intentions going in… your plan is to pick the healthiest option on the menu, substitute the fries for steamed veggies or a salad, and order a tall glass of water with a lemon wedge. 

Then the host seats you and you smell all the smells and see all the appetizers and entrees being delivered to the surrounding tables. 

Your kids order grilled cheese sandwiches, fries, mac & cheese and corn dogs off the children’s menu… and your partner orders the Monster Burger, which stands 7 inches tall on the plate with a side of fried onion rings and a craft beer.

Feeling left out, you decide, “SCREW IT!” I worked my BUTT off all week, and I DESERVE a cheat meal!” and you ask the server to scratch the grilled chicken breast and broccoli, point at your partner who is sitting across the table and say, “I’ll have what he/she is having.”

WHO CAN RELATE TO THIS??? I know I can!

How did you FEEL after this incident? Guilty? Ashamed? Like a failure? And what happened the next day? Did you get back on track or did you allow this to derail you from your goals all weekend - or even worse, for the entire week or even MONTH? 

So often, we let our THOUGHTS & EMOTIONS dictate our ACTIONS and WE USE FOOD as a coping mechanism in an attempt to ease our STRESS, EXHAUSTION, ANXIETY, BAD MOOD, LONELINESS, etc. But ultimately, we usually end up feeling even WORSE after choosing to eat an unhealthy meal. Not only did it not ease your stress, exhaustion, anxiety, bad mood, loneliness… but you blew your clean streak of healthy eating AND you felt bloated and had a stomach ache after gorging on fried foods, booze and a burger that was large enough to feed your entire family of four.

Here are my TOP 7 TIPS for EATING HEALTHY When You’re EATING OUT: 

1️⃣Eat before you go: never go out on an empty stomach. Eat a healthy snack or mini meal including a lean protein and vegetable beforehand.

2️⃣Choose a restaurant with healthy options and decide ahead of time what you will order: if you check out the menu when you’re NOT starving and smelling all the yummy smells and seeing all the yummy plates, it will be easier to stick to the plan. 

3️⃣Customize your order: When I go out, I ask the server to swap out hash browns, breakfast potatoes and toast for a side salad or extra fruit and veggies. Most restaurants are good about tailoring orders to meet their customer’s dietary restrictions and needs.

4️⃣Share A Meal or Portion Out Your Meal in A To-Go Box: Most restaurants serve meals that are large enough for 2-4 servings. You can do better by watching your portion sizes and eating less! I ask for a to-go box when my food arrives and only leave what I am actually going to eat on my plate so I’m not tempted to stuff myself or clean my whole plate. 

5️⃣Put your fork down in between bites: This will help you eat slower and mindfully, allowing you to recognize when you are full before you are stuffed.

6️⃣Eat a mint when you are done! This will prevent you from picking at your plate after you are full. French fries & ketchup and peppermint do not mix well!  

7️⃣Do not skip meals earlier in the day because you are planning to splurge later: This will only leave you hungrier and you will consume more unhealthy calories than you would have, had you eaten normally earlier in the day!

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Want to LEARN & IMPLEMENT the NUTRITION Habits I used to LOSE 100 LBS in 1 YEAR & KEEP IT OFF??  Join my B HEALTHY 30-Day Challenge, starting August 1st!  Space is EXTREMELY limited and this will sell out, so DO NOT WAIT! REGISTER NOW!

#bhealthy #bmindful #bfit #30daychallenge #eatingout #healthyeating #personaltrainer #nutritioncoach #mentalstrengthcoach #majorweightloss #100lbsdown #weightlossmotivation 

B United: Courtney Gunning, U.S. Air Force

This month’s B United sponsored soldier is the amazing, Courtney Gunning! Thank you for the sacrifices you have made to serve our country! And a huge thank you to the sponsors of the B United project - Isopure, Nutsack Foods, Honeyville, and Lake Harriet Community School!

1.     Name: Courtney Gunning

2.     Age: 26

3.     Hometown: Sacramento, CA

4.     Family: No children or fur babies yet, but I plan on adopting a fur baby once I am done with my deployment 😊

5.     Branch: U.S Air Force

6.     Job Title: Information Operations Officer

7.     Job Description: Analyzing the effects and the influence of information on the human cognitive domain

8.     Enlist Date: July 2011

9.     What motivated you to join the military? I wanted to be a part of something bigger than myself, and find a way to give back to this amazing country.

10.  Are or were any of your family members in the military? If so, who and what branch? Many of my family members were/are in the military. Definitely a military family! My dad and my brother are U.S Navy, and my mom and I are U.S Air Force. Both my of my grandfathers served as well (U.S Air Force and U.S Army) – one of them in WWII. 

11.  Why did you choose this branch? The U.S Air Force mission fascinated me and presents many unique opportunities that the other branches don’t have. Also, who doesn’t love to see some awesome air power every day!

12.  Tell me a little about your time in boot camp. I have been through two basic trainings: one in 2011 and one in 2012 when I attended the U.S Air Force Academy Prep School and then the U.S Air Force Academy. Basic training was very tough, but so rewarding. The experience of basic training teaches you to dig deep, be resilient, rely on and trust your classmates, and become a stronger individual than you were before.

13.  Where have you traveled to while in the service? I have had AMAZING opportunities to travel since I commissioned as an officer in 2016. I have been to Louisiana, Arizona, Washington D.C, Hawaii, Florida, Missouri, Germany, England, South Carolina, Colorado, and Qatar.

14.  What are some things you miss most about home when you are deployed? I miss my family and friends so much. I am very close with them and they are such a key foundation and support to my success. I wish I could give them a hug! Honestly, I also miss the healthier food choices. Being deployed, and depending on where you’re deployed to, you never know what is actually in your food. I can’t wait to cook again 😊

15.  Which medals or citations are you most proud to have earned and why? I am most proud of my three HQ Air Force level awards within my career field. These are the highest level within my career field. I worked so hard for them, but truly, I was given amazing opportunities by my mentors and supervisors who gave me opportunities to shine. I couldn’t have done it without them, or my family.

16.  What rank are you most proud to have earned and why? I am most proud of promoting from a cadet at the U.S Air Force Academy to a Second Lieutenant. While a Second Lieutenant is only the first, and lowest rank as an officer – I was so proud to have finished my time at the U.S Air Force Academy and see all of my hard work pay off and become an officer. Such a rewarding feeling!

17.  What are some of the biggest challenges of being a woman in the military? Some of the biggest challenges that we face have to do with being in a career field that is primarily men. Women need to work harder to have their voice not only heard, but considered. Luckily, the culture in our world is changing and empowering women to lean in, take action, and lead. I have become so much stronger – because I have HAD to become stronger. I make my opinions known, I speak up when I know I need to, and I make sure that my voice is heard.

18.  Tell me about some of the special people you have met. I had the opportunity to meet previous President Barrack Obama at my graduate from the U.S Air Force Academy. He’s so nice and has a great handshake!

19.  Do you plan to retire in the military? Or what are your post-military plans? It’s still up in the air for me! I love what I am doing right now and I plan on staying in. My post-military plans definitely include a lot of traveling 😊

20.  How has your service and experiences affected your life? Being in the Air Force has given me so much confidence in myself and my abilities. Not only confidence, but resiliency. Now, when I am faced with a challenge, either personal or professional, I am able to channel my confidence and resiliency to overcome it. The opportunities that I have had in the military are incomparable. 

21.  What do you like to do for fun? I love going out to fun bars, having wine nights, and just relaxing with my best friends. I have three best friends, and because we are all in the Air Force, I spend a lot of time traveling to see them! I also love to work out, cook food, and relax watching reality TV shows!

22.  How do you stay in shape? I really like the Bikini Body Guide workouts by Kayla Itsines. She does a great job at making the workouts fun, but I have also had great results from them.

23.  What makes you feel strong? Being able to do a workout I didn’t think I could do, or crush my PRs on a workout.

24.  Favorite part of your job: The ability to use my undergraduate degree, Behavioral Sciences, every day. I love to analyze the human mind and the cognitive effects that information can have on it. Fascinating!

Workout: Legs

It’s LEG DAY! After a set of Barbell Split Squats and Regular Squats, I always throw in these Pause Squats before moving to Barbell High Hip Deadlifts for my hamstrings. Hold each pause squat for THREE SECONDS at the bottom before exploding up! 

1- Barbell Pause Squat

2- Barbell High Hip Deadlift

Want access to 30 DAYS of FULL WORKOUTS I personally used to build lean muscle, lose 107 pounds and KEEP IT OFF?  Join my B Fit 30 Day Workout Challenge, starting August 1st! SPACE IS EXTREMELY LIMITED! Do NOT WAIT!

Laundry Room Confessions: Should I Use Protein Powder?

Not sure whether or not you should be using a protein powder or which kind is right for you? Check out this video AND go to Amazon.com for PRIME DAYS (7/15 to 7/16) and receive 20% to 25% OFF Isopure Protein Powder, Isopure Infusions and Isopure Collagen!

Workout: Back

It’s BACK DAY! One of my favorite ways to hit my lats is INVERTED ROWS! You can use TRX ropes for these, but if you don’t have those at your gym or you don’t have a solid anchor for them in your house, a racked barbell will do the trick!  :) 

1- Inverted Barbell Rows (flat footed): This is the easier of the two, as you will need to pull LESS of your body weight.

2- Inverted Barbell Rows (from your heels): A little more challenging, as you will be pulling MORE of your body weight!

Workout: Clean & Jerk

It’s WORKOUT WEDNESDAY! Check out one of my favorite TOTAL BODY lifts - the Clean & Jerk! I prefer to use a barbell. Don’t have a barbell? No problem - dumbbells or kettlebells work, too!  :) 

1- Barbell Clean & Jerk

2- Dumbbell Clean & Jerk

Workout: Glutes

One of my all-time favorite glute exercises are hip thrusters! Whether it’s a weighted barbell, resistance band or body weight, they are a staple in my week! Check out these two variations!

P.S. Want FULL WORKOUTS that I used to help me LOSE 100 POUNDS and BUILD LEAN MUSCLE?! Join my B Fit 30-Day Challenge to receive a NEW workout EVERY DAY for 30 DAYS that you can do AT HOME or the GYM! New Challenge Starts MONDAY, July 1st! HURRY! Time and space is running out!

1- Barbell Hip Thruster

2- Body Weight Hip Thruster

Workout: Abs

Looking for some new ab exercises? Try these during your next workout!
1- Decline Sit-Ups

2- One Legged Rocking BOSU Plank

B United: Ellie Pugel, U.S. Army

MEET ELLIE! She and her husband (a sailor in the Navy) have spent more than half of their relationship long distance, as they serve our country on deployments. Thank you for your service and for sharing your story with us!

Name: Ellie Pugel

Age: 23

Hometown: Bellevue, WA

Family: I’m married to a sailor in the Navy with two dogs!

Branch: Army

Job Title: Engineer Officer

Enlist Date: commissioned June 2019

What motivated you to join the military? I missed team sports and wanted a community that was similar to a team.

Are or were any of your family members in the military? Yes both of my Grandpas served

Why did you choose this branch? I chose army engineering for the applicability towards my BS in Environmental Science. They both involve developing project management skills.

What are some things you miss most about home when you are deployed? Cooking, my own food, being with my family, having a space that’s my own.

What are some of the biggest challenges of being a woman in the military? Respect has to be earned and it is not assumed that you are equipped for your job level.

How do you stay in shape? I lift weights and run.

Workout: Back & Biceps

My FAVORITE way to start BACK DAY is with PULL-UPS! 

A goal I hear often from clients is, “I want to be strong enough to do a pull-up!” 

If you can’t do one today, how do you get there? NEGATIVE PULL-UPS! 

Using a box step, bench or chair, make yourself even to the top of the pull-up bar. Hold your body weight at the top for as long as possible, and then lower yourself down as slow as possible. 

I like to do a combination of negative’s, chin-ups and pull-ups, and super-set them with curl bar bicep curls! 

Try this combo on your next back/bicep day!

1- Negative Pull-Ups

2- Chin-Ups

3- Pull-Ups

4- Curl Bar Bicep Curls

B United: Cara Leaf, US Air Force

When I asked Melissa Dixon, last month’s B United featured soldier, if she knew any bada** women I could send a healthy care package to, without hesitation, she exclaimed, “CARA LEAF!” :) I am honored to share part of these women’s stories with you. Thank you for everything you do for our country and for blazing the trail for future generations of courageous women.

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1.   Name: Cara Leaf

2.   Age: 26

3.   Hometown: Aurora, Colorado

4.   Family (significant other, children and their ages, fur babies, etc): Husband (Alex) and my cat Winston

5.   Branch: Air Force

6.   Job Title: Sexual Assault Response Coordinator

7.   Job Description: I work with/advocate for victims of sexual assault. This includes the prevention piece- teaching about what leads to sexual assault and how to support survivors. This is a huge push in the military right now. I will be in the job during my deployment and then I will transition back to my normal job (food, fitness, lodgining- the funs stuff!). 

8.   Enlist Date: I commissioned on 2 June 2016

9.   What motivated you to join the military? An interest in doing something bigger than myself. I remember what 9/11 felt like when I was younger. I was only in third grade and very confused. Deployments are necessary because they help keep the war away from home instead of in the U.S.

10.Are or were any of your family members in the military? If so, who and what branch?My dad and grandfather were in the military and my sister, brother-in-law, and husband are in as well. All Air Force.

11.Tell me a little about your time in bootcamp.Long story but I have been through it three times! It always starts out feeling impossible and then it becomes easier and easier. Just a mental game.

12.Where have you traveled to while in the service?All over! Poland, South Korea, the Middle East.

13.What are some things you miss most about home when you are deployed?Hanging out with my husband at home! Cooking dinner with him, watching tv, going to costco. All the simple things!

14.Which medals or citations are you most proud to have earned and why? I have only been in 3 years but I have been proud of what I have earned so far. I earned a Commendation medal for PCSing.

15.What rank are you most proud to have earned and why?I am a First Lieutenant and have automatic promotions until Major. I am proud of commissioning and graduating from the Air Force Academy. Becoming a second lieutenant was hands down the best day of my life.

16.What are some of the biggest challenges of being a woman in the military? Balancing who I think I should be with who I want to be. There is a fine line in leadership where a female is either “the mom” or the “mean girl”. It’s hard to accept that and what people say about you. 

17.Tell me about some of the special people you have met. I have met a lot of amazing people with truly inspiring stories! I think my favorite one has been Holocaust survivors. There stories were hard to hear! It was so sad to hear them share the losses of their children, spouses, and friends. Knowing they could get through something like that pushed me to look at my own life.

18.Do you plan to retire in the military? Or what are your post-military plans? I would love to stay in the military 20 years and retire. I know you can’t plan life so I am going with the flow right now.

19.How has your service and experiences affected your life? The service has really shaped me. It has helped me branch out to do things I never thought I would. It pushes me to go farther. I have traveled to different countries, took water survival (even though I hate swimming), jumped out of an airplane 5 times on my own, and pushed my physical and mental abilities.

20.What do you like to do for fun? I am from Colorado so I love to hike! Running has also become a passion of mine (partly because I love to cook and bake too much!).

21.How do you stay in shape? I run!I have really been focusing on fitness on my deployment.

22.What makes you feel strong? Pushing my mental and physical abilities. Sometimes I go to the gym thinking “I will just do a quick 20 minute workout because I am tired” and then I get there and do way more than I thought I could! That makes me feel strong.

23.Favorite part of your job: Seeing how caring people are. My job can be tough emotionally but people do care and want to help.

24.Any additional comments or things you would like to share with readers? Smile- life is good!