Gutsy’s Guide to Eating
How to enjoy restaurant meals while supporting your gut health, digestion, and long-term healing.
Inevitably, when one considers a 5-day gut-brain reset, they run into scheduling conflicts. That is, there is always a restaurant meal or a family holiday dinner in the books.
My answer? Go for it! And that doesn’t mean you can’t reset.
The truth is, no matter what diet lifestyle you choose, sooner or later, you will end up in a restaurant. And while I recommend home cooking most of the time, I don’t think restaurant food is something we should be afraid of. Over time, your palette will become even more interesting. You can enjoy a small meal and feel good about your body.
For example, years ago, if I ordered a burger, I would automatically want fries with it. Now, if I order fries, I eat three of them and find myself wishing I had ordered a salad instead. Not because I’m trying to be “good”. This is what I enjoy the most and it sits better than the mess of fried food. He learned a lesson!
Our culture is highly adapted to very sweet, salty and nutritious foods. Restaurants and packaged foods often rely on these flavors because they are delicious.
When you start eating whole foods, your taste buds become more sensitive. This is when you once again appreciate the taste of real food.
I remember a family trip to Alaska when I was a teenager. We decided to go to a fancy seafood restaurant because well, if you’re in Alaska, you eat seafood. (Or so most people did in those days).
Before our food arrived, we went for a snack. By the time we finished our salads, our mouths were numb from the unexpected amount of MSG. By the time the fish arrived, we had barely tasted it.
It says it all that the fish was not a memorable part of the experience. I don’t even remember what I ordered. Before that, I didn’t understand that foods that seem healthy on the surface aren’t always the best.
The goal is not perfection
One of the things I appreciate about Ayurveda is that it forces us to focus. Don’t indulge or restrict (Excessive Pitta, I see you!).
In an ideal world, we would probably eat fresh, home-cooked meals. So how do you make healthy choices without driving yourself crazy?
Some simple restaurant strategies
- Choose salad instead of potatoes. ask for clothes on the side.
Restaurant dressings are often much sweeter and heavier than you’d like. Having clothes on hand lets you know how much you really need.
- See the gluten-free menu
Even when I don’t eat gluten-free, I often look at the gluten-free menu first. There is a possibility of having several meals more than you. (That said, I’m not advocating gluten-free alternatives to bread or baking)
- Give preference to protein and vegetables
One thing I’ve found is that I feel better when I find a way to include both protein and vegetables in the same meal. Restaurants don’t always make this combination obvious, but there are ways to make it work.
Here’s how:
- Add the protein to the salad
- Order a variety of vegetable and protein dishes and share them. Eating “family style” is one of my favorite ways to eat when I’m with people who enjoy sharing food!
- Eat a salad or vegetable soup before and just enjoy your favorite menu.
What if salads don’t work for you?
Here Ayurveda offers a perspective that many find surprisingly helpful. Some Ayurvedic types reveal that they work best with cooked vegetables.
They have spent years forcing themselves to eat salads because they are “healthy”. And yet, when they look back, they realize that they never feel good after eating them.
These people know that it is hard enough to find cooked vegetables in restaurants. If this is your experience, it helps to choose foods that naturally contain:
- India – ask the server about dairy if you are sensitive to it.
- thai – choose the spice level that works for you.
- chinese – request without message. A good server will let you know if there are messages on the plate that cannot be deleted.
- Vietnamese – you may need to ask them to double the protein. Also, ask about texting.
- Ethiopia – a great option if you’re looking for a meal built around roasted vegetables.
These meals often contain foods that contain both protein and cooked vegetables. If you don’t like sugar, be aware that restaurants sometimes add it in strange places. Not only in desserts and sauces, but also in things like soups, marinades, and even rice. Awareness goes a long way.
You are not a Diva to ask…
Restaurants often use up real estate on your plate by loading up on carbs. I don’t have an ax to grind about carbs; I just don’t need a lot of them. So if the meal comes with rice or noodles, I often ask for half the price.
When I order pho, I always ask for half the noodles and double the sprouts.
And don’t hesitate to ask for a side of seasonal herbs of any other food you like.
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Going out to eat should be fun. The goal is to enjoy yourself and feel good afterwards.
The healthier I get, the less interested I am in chasing the most interesting thing on the menu. Instead, I look for foods that I would never be able to make in my own kitchen. While still making me feel nourished, satisfied and good in my body. It became part of the adventure.
The complete Going Out to Eat guide will be a bonus during the next 5-Day Gut-Brain Reset. We delve deeper into how to navigate restaurants, travel, social events, and special occasions. You can be healthy while living!
You can sign up for the next 5-Day Gut-Brain Recovery here.
Happy eating!
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Holly Blazina’s Gutsy Method is an alchemy of yoga and Ayurvedic traditions, Embodied Vision™ Coaching, and her work as an author, flamenco guitarist, composer, and recording artist. She helps empaths resolve their gut issues and increase their personal power in serving their life purpose.
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