Weekends - Day 4

Weekends - Day 4

How do I stay on track over the weekend?

Even if you have a healthy routine during the week, you might feel challenged when the weekend hits. Whether you’re eating out, at a dinner party, or catching up on your errands, we’ve got some Betr tips for the weekend warrior! 

Here are some strategies to prep for any weekend obstacles:

  1. Let your friends and family know you are following the Betr food list. When you’re eating together, they can help pick out a restaurant or prepare meals with a selection of approved foods. Support is 100% beneficial!
  2. Take a fruit snack or activity fuel with you if there are tempting off-plan snack foods around you like chips, candy, etc. It’s easier to fight the temptation when you have a snack with you.
  3. If you are going to be eating foods off the list, you can still make healthy choices. Avoid processed foods that can cause weight gain or symptoms like headache, bloating, gas, diarrhea, etc.

The weekend isn’t just about food, either. The weekend is less structured for many of us, making it easier for us to get out of our healthy habits!

Keep up with your water, supplements, and daily journal entries as usual. Create your meal plan, do your shopping, and carve out some “you time.”

If you fall off the wagon over the weekend, notify your coach on Monday so you can make a plan for getting back on track. They are here to support your success! 

It’s about being Betr, not perfect. Keep looking forward.

You’ve got this!

What should I order while dining out?

First and foremost- be prepared! Share the restaurant's menu to receive meal recommendations from your coach (given a 24-hour notice) or message in your coach for a fastest response.

We realize that life happens, and you may not have time to consult with your coach beforehand; therefore, here is a list of tips to help you stay on track.

Betr Tip: Bring your Liquid Aminos spray for a quick salad dressing option.

When available, we recommend ordering a filet mignon, steamed veggies, and a side salad (ask for lemon wedges on the side for a dressing). Alternatively, ask for simple grilled chicken (no seasonings or sauces) to add to a salad.

Here is a list of restaurant types and recommended options: 

  • Italian– Italian restaurants can be tricky, but you can still find decent options. Most have a house salad option – opt for romaine, tomatoes, and cucumbers and hold the cheese, croutons, and dressing. Again, lemon slices are an excellent option for a healthy salad dressing. For the main entree, choose a simple grilled steak w and have steamed veggies as your side (skip the mashed potatoes and pasta). You may also have a white fish option on the menu. Just make sure to ask to have it without added salt and fat like butter, sauces, and seasonings.
  • Mexican- steak or chicken fajitas (grilled, unseasoned) is a great option. Typically, the grilled veggies are peppers and onions, which is a good choice if they are grilled plain without seasonings. Order a small side salad, too. Skip the tortillas, chips, and margaritas.
  • Breakfast / Brunch– Skip the biscuits and instead go for a 3-egg white omelet with veggies on the side. Ask to cook the omelet without butter or seasonings. When ordering fruit, ask for berries and no melon.
  • Pub / Burger Joint– Who said you couldn’t eat pub food and still eat healthily? While onion rings, calamari, and tater tots are not on the menu, you can still pick a decent option. Try a burger with no bun, wrapped in romaine, or just over a green salad of lettuce, tomato, and cucumber ( skip the cheese and croutons). High-end pubs and breweries often have a filet mignon or similar option, so be sure to check out all of the possibilities.
  • Sushi– You don’t have to avoid sushi restaurants altogether. Whitefish sashimi is a great option. You can have fresh ginger and a splash of low-sodium tamari sauce (A gluten-free soy sauce option). Skip the rice, though.

While eating out does create less of a controlled situation than when you are preparing food in your own home, there are still plenty of options for staying on track. Happy eating! 

We put our heads together to discuss our favorite tips and tricks on how to eat healthy even while traveling.

It is always best to plan and keep your coach in the loop if you have travel plans during your time on Level 1. It is critical to know your surroundings ahead of time and plan accordingly. 

With stores displaying an array of sweets, candy, cakes, etc., it becomes more and more challenging to stick to eating healthy. While you can always say “no” to these sweet temptations, eating healthy while traveling is tricky. What should I bring? Where should I eat? Will there be any other restaurants other than fast-food places?

That’s why we at Betr put our heads together to discuss our favorite tips and tricks on eating healthy even while traveling.

Know your limits! If you are traveling by plane and planning to carry on food, know what’s allowed and what’s not. TSA only allows for 3.4 oz bottles (or smaller) that fit into a quart-sized zip bag. Pack the night before to avoid any last-minute stress!

Know your surroundings! If you happen to travel to a new city, it is a good idea to scout out your food options first. Where is the closest healthy grocery store? What kind of restaurants and cafes are near me? Look those up online before you leave so you know where to go the moment you get there. There is nothing worse than being hangry and looking for food! We all know the struggle – just do the research!

Bring an empty (shaker) bottle! While you are not allowed to bring any liquids (3.4 oz +) through security, you can bring an empty bottle. Just refill it once you are through security and add your favorite powders!

Bring snacks! Traveling can be exhausting, and there are bound to be unexpected delays! Bringing snacks (like unsalted raw almonds or walnuts) is essential because you never know when you might need a little pick-me-up!

To see the best results on Levels 1 and 2, try to stick to foods on the baseline food list. Life can throw curveballs. Having a backup plan is a recipe for Betr success!


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