Tag Archives: eating

Networking events and the food buffet: how to eat responsibly while networking

Networking events are great for connecting with business colleagues, building new relationships and learning new insight to help you grow your business.

The downside? The breakfast or lunch buffet. All those bad carbs and fattening foods on the buffet, just for one plate, may be all the calories you should consume in one day!

So how do you survive the dreaded buffet and eat responsibly? Here is what I do:

(1) Drink 32 ounces of water, and if possible, a protein shake before you leave for the event. This will fill up your stomach and make you feel fuller so when you arrive at the event, you won’t feel as drawn to the cubed potatoes, bagels and muffins.

(2) Avoid breads, potatoes, bagels, muffins, sugar cereals and pasta. These are big bad culprits. Not only does the carbs in these types of food give you a quick sugar high, you’ll also feel a crash before the next meal. These foods will tempt you to snack later in the day. That being said, oatmeal is okay. This is a slower digesting carb that is good for you. Steel cut is best but rolled oats are okay. Avoid the pre-flavored packets and add your own maple syrup, applesauce or cinnamon for the same flavor more naturally.

(3) What is a serving size? One serving (in general) of food is the size of the palm of your hand. So one piece of chicken is fine, one scoop of green beans — one scoop in general is all you need. Salad dressing, croutons, and sunflower seeds on a salad should be no more than two tablespoons. Your plate doesn’t need to be spilling over with food.

(4) Load up on salad, fruits, veggies, and one protein (like chicken, eggs, etc). You can’t go wrong with these! Go easy on the sauces and gravy though, it is full of unnatural fillers, sugars and thickeners.

(5) Drink water or unsweetened iced tea with your meal. Avoid soda pop that is loaded with sugars and artificial flavors.

(6) Take one bite of the dessert. After taking that one bite, decide if it is really tasty enough to have a second or third bite. Dessert should be no more that three portions on your fork or spoon.

Happy networking! Next blog we will discuss tips to maximize your time at a business networking event. 🙂 kpl

Clean eating vs Prepackaged: Easy oatmeal recipes

Compare the ingredients of rolled quaker oats (in the big tub) to the conveniently flavored apple cinnamon and maple brown sugar oatmeal packets. Can you pronounce all the ingredients in the packets?

Here are some clean eating alternative recipes. Feel free to adjust for taste. FYI, Ten packets of the flavored oatmeal packets will cost you roughly $3, or 33 cents per serving.

The clean alternative for the apple cinnamon oatmeal and the cost:

Six servings of rolled oats (1/2 cup per serving) prepared. Grate 1/2 a small fresh apple (using a cheese grater) and 1 tbsp of ground cinnamon. Stir and place in small containers. Refrigerate for later or eat while warm.

Cost: 25 cents per serving. (Initial investment: 40 oz container of Quaker Oats is $4, small organic apple .60, container of cinnamon $1.)

The clean alternative for the maple brown sugar oatmeal packets and the cost:

Six servings of rolled oats, prepared (1/2 cup per serving). Add 2 tbsp of real maple syrup and 2tbsp of butter. Stir and place in small containers. Refrigerate for later or eat while warm.

Cost: 25 cents per serving. (Initial investment: 40 oz container of Quaker Oats is $4, bottle of grade A maple syrup $7 for 12 ounces and package of 4 sticks of butter $4)

If it is the convenience of the packets you like, make the six servings of this on Sunday, put it in tiny containers, and take those to work or heat them up in the morning. You can also buddy up with someone and split the cost if you are worries about not eating all the portions yourself.

Yummy! 🙂 kpl

Definition of “clean eating”

I have lost forty pounds during the past year doing three things — exercising 4-5 times a week for at least 30 minutes, drinking 100 ounces of water a day, and eating clean, organic food as often as possible in three meals and three snacks per day. What exactly does clean eating mean? It’s simple — it is eating real, unprocessed foods.  

 When you go to the grocery store, you will notice that (in general) real food is located on the perimeter of the store. This includes fresh fruits and vegetables, milk, dairy, eggs, meats, fish, chicken, juice, cheese, and the deli (watch out for lunch meats with added fillers and preservatives). The inner aisles tend to contain prepackaged, processed foods. The more you can avoid the inner aisles, the better.

Some ingredients in the inner shopping aisles are okay, but you need to read the ingredients on the package to see what exactly is in them. The baking aisle contains many of my go-to ‘clean eating’ necessities like cinnamon, ginger, himalayan salt, pepper (cayenne and black), olive oil, apple cider vinegar, coconut oil, olive oil, natural peanut butter, stevia (not all stevia is created equal, but that’s another blog entry!), pumpkin, steel cut oats (rolled oats are ok too, I just prefer the steel cut ones), cocoa powder (again, not all are created equal), nuts, dried fruits, extracts, tea, coffee, maple syrup, raw honey, coconut flour, popcorn and salad dressing. You may be paying for preservatives and fillers without realizing it in something marketed as ‘healthy.’ The fewer ingredients listed on the package the better off you are. 

When I tell people I eat organic as much as I can, their immediate response is that ‘it is so expensive.’ Organic isn’t more expensive than traditional food if you buy it the right way. We get a lot of our organic ingredients at Costco, the local farmers markets, Kroger, Fresh Thyme and Dorothy Lane Market. (The $50 membership fee to Costco pays for itself very quickly when you buy your organic foods and regular necessities like laundry detergent, cheese, butter, oatmeal, almond milk, eggs, nuts, raspberries, chicken, fish, salmon, and ground beef in bulk.) Some of my friends have purchased a 1/4 of a cow and said that the meat is not only significantly less expensive than a store but the taste is amazing. 

Eating clean for me doesn’t mean I am 100% full blown clean all the time. Occasionally I do eat rice pilaf, pasta and tortilla shells. (I like a low carb pasta and Aztec makes a lower carb tortilla.) I also enjoy a piece of chocolate, Graeters ice cream or a slice of cake. These items are not part of my regular diet though — they are occasional treats. When I do have these treats, they are just that (and they either taste amazing or sit like a brick in your stomach!). Once you have been eating clean for a week or so, you’ll find that you won’t crave processed foods as much.

You will need to invest in two things to start your clean eating journey — an insulated lunch bag and containers to put your food in. You can purchase an insulated lunch bag for around $10 and a 40 piece rubbermaid containers set for around $20-$30. Making your own food, as opposed to buying at a restaurant, will save you money and be healthier in the long run. 

(Before starting any diet, check with your doctor. I am not a certified nutritionist, personal trainer or a medical doctor — I’m just a normal person who feels better, lost weight and doesn’t want to eat processed food or genetically modified produce and meats. That’s my disclaimer!)

That being said … Let’s get started!! Kpl 🙂