Tips for Eating Out
By Charles Poliquin

December 14, 2006

Question: I am presently reducing my fat percentage for beach season next year. I am tired of going to the beach and being uncomfortable with my shirt off. Everything is going well except when I have to eat out. My job requires me to “do lunch” with co-workers and meet with advisors from other companies. I can¹t take my lunch with me or I look like a weenie and I can¹t ever decide what to eat. Any tips?

Thanks,
Peer Pressured

Answer: This is no problem at all. Actually, worrying about things probably pushes your cortisol level up and does more harm than anything else.

Rarely do I find a restaurant that does not have anything suitable to eat on their menu. It may not be perfect, but it is about making the smart choice or the best choice. In some cases, you just make the “least worst” choice. I have not met you, so I do not know what your BioSignature is and what I would prescribe specific to your needs.

However, since over 70% of the population is carb intolerant, I will suggest low-carb choices. First, always book the restaurant yourself. That way you know ahead of time that there will be something appropriate to eat.

If you let the other co-workers reserve the spot, you don¹t know where you will end up. It could be at an All-You-Can-Eat Chinese Buffet at the VIP table between Rosie O¹Donnell and Kristy Alley before the low-fat frozen brownies.

Some tips when eating out:

1. Have water with lemon or lime. This helps to alkalize the blood. The more alkaline you are, the less cortisol you make.

2. There is always steak, chicken or other meats on the menu. Where the problem arises is in the preparation and additives that the chefs have put in the meal. Ask the waiter to put all sauces on the side, as they have many sources of hidden carbs.

3. Order a salad with your meat. Get balsamic vinegar and/or oil to make sure that you evade hidden carbs. Restaurants often add sugar to Caesar and other dressings for taste. The balsamic vinegar will actually lower the glycemic index by up to 20%. Ask for your salad to come with the main meal. If it does come early, put it aside and eat it after you eat your meat. That will insure that optimal digestion, as meat requires an acidic medium.

4. When you order, ask for vegetables. Make sure the vegetables are steamed or raw. Stay away from starches like rice and potatoes while you are ordering.

5. If you are on HCL therapy, put the pills on the table next to your water so that you won't forget once you are engrossed in talking “shop.” You can purchase containers to carry your capsules and tablets at www.thepillbag.com

6. When you order, tell the waiter that you will not be having dessert, so that he/she won't ask you at the end of meal. You don’t want to be tempted when co-workers order their sugar-laden sweets.

7. Don't shy away from coffee, as it is rich in polyphenols. They help you to improve your insulin sensitivity. In short, you can eat properly, but you have to be disciplined.

Good luck.

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