1 Eating Out, Traveling and Socializing with the Nutrition Spectrum – Reversal Program.
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Transcript of 1 Eating Out, Traveling and Socializing with the Nutrition Spectrum – Reversal Program.
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Eating Out, Traveling and Socializing with the Nutrition Spectrum – Reversal
Program
Eating, Traveling and Socializing
• Plan strategies for restaurant dining.• Plan strategies for traveling.• Plan strategies for socializing.• Identify challenges or barriers to success.
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Why Do We Dine Out?
• No shopping, preparation, cooking or clean-up• Relaxation and fewer distractions (TV, newspaper,
etc.)• No decisions to make for others (i.e. What’s for
dinner?)• Enjoyment of companionship, conversation and
connection• Variety of food selections
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The American Way
• “I have to eat my money’s worth!”• “I’ve earned a treat.”• “I don’t have time to cook – I’m too busy.”• “It’s cheaper to eat out.”• “I don’t worry about my diet when I eat out.”
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Restaurant Dining the Ornish Way• Getting easier due to consumer demand for
healthy selections.• Changes your focus from food and drink to
socialization and connection.• May require planning and calling ahead until you
establish a routine.• Requires two basic request modifications:
vegetarian and oil/fat-free
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A Few Basics
• Choose restaurants that offer low-fat and vegetarian healthy food selections:– Baked potato (without oil rub)– Salad (take fat-free dressing or use vinegar)– Salad bar (be selective)– Steamed vegetables (with no added fat)– Pasta with tomato and vegetable sauce (no added oil)– Whole-wheat pasta with garlic (no added oil)– Whole-wheat bread
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Restaurant Dining 1-0-1
• Choose restaurants that will cater to your special requests; boycott those that won’t– You may wish to call ahead and speak with the chef– Give your Ornish “Dear Chef” card to the waiter and
send a card to the chef upon arrival.
• Dine at off-peak times• Look in advance at the restaurant’s Web site
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When You Order
• Look at the menu carefully• Ask questions:
– How is the menu item prepared?– What comes with it?– What are the side options – baked potato, rice,
vegetables, fruit salads, sliced fruit, etc.?
• Look at the à la carte section
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You’re the Customer
• State your preferences
• Make suggestions– Can I substitute sliced fresh fruit for the French
fries?
• Ask the server to repeat your order
• Be in control of your table
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Menu-free Dining
• Order menu-free and create your own meal from a few basics.– Avoid the temptation or frustration of looking at the
menu.– Focus on what you CAN eat, instead of what you
CANNOT.
• Apply the Nutrition Spectrum Reversal Program.
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Inspect It Before Eating It
• Evaluate your meal when it arrives.– Oil is easy to spot – it’s shiny and it leaves droplets on
your plate.– If you haven’t specified oil-free, it most likely has oil.
• You can ask for a replacement.• Take “survival supplies” to restaurants:
– Ornish-friendly salad dressings, margarines, caffeine-free coffee and teas, etc.
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The Customer Is Usually Right
• You are paying the bill, and as a customer, you should receive what you want. – Most restaurant staff want to please you to get your repeat
business.
• Use a relaxed, polite and cheerful tone when asking questions and placing your order. Use phrases such as: – Would it be possible to…– It is important to me not to have…– Would the chef/cook be willing to…– This looks wonderful, but I can’t eat it because…
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A Few Other Tips
• Frequent restaurants where you are successful in eating the Nutrition Spectrum Reversal Program.
• Avoid restaurants that tempt you to stray.• Ask for support (and understanding) from your
dinner companions.• Don’t skip breakfast and lunch to indulge at
dinner.
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More Tips
• Fill up take-out containers with extra food prior to beginning your meal.
• Consider going out for lunch instead of dinner – lunch portions are usually smaller.
• Save money and share the main meal and order an extra salad or side.
• Tip well for good service.
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Most Importantly…
Don’t leave home without your
ORNISH ATTITUDE!
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Where do you want
to go for dinner?
On the Road
• Take food with you—don’t rely on chance.• FOR BREAKFAST:
– dry cereal, dry milk, instant oats, dried or fresh fruit, bagels, homemade muffins, etc.
• FOR LUNCH OR DINNER: – whole-wheat crackers, dehydrated soup mix, canned or
fresh fruit, baby carrots or assorted cut vegetables, sandwiches with fat-free cheese and soy deli meat, bean dip, etc.
• FOR SNACKS OR EXTRAS: – soy nuts, soy milk, yogurt, water, juice, milk, brown rice
cakes, fat-free bagel chips, etc.18
On the Nutrition Spectrum Reversal Program• If taking a long flight that provides meal options, call ahead to
the airline to inquire if non-dairy, vegetarian meals are available to order/purchase.
• Check the airport’s online directory for restaurants that may prepare a healthy meal option to take on the plane.
• Pack Ornish-friendly foods in small plastic bags and take them with you on the plane. (Note: Check the current rules and regulations regarding security and the transportation of food.)
• Travel snack ideas include: fat-free pretzels, Ornish trail mix, instant oatmeal packets, dry-roasted soy nuts, dehydrated soups, etc.
• Read a good book, enjoy the in-flight movie, take a nap, work on your laptop or relax and anticipate your destination.
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In the Hotel
• Ask for a hotel room with a refrigerator or kitchen suite. (Look for one with a fitness center, too.)
• Reaffirm requests at check-in.• Shop for food items upon arrival.• Call ahead and speak to the restaurant manager
or chef.• Ask for meals with: fruit, vegetables, salad, whole-
wheat bread, cereal, beans, egg substitute, egg whites, yogurt, skim milk, etc.
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At Social Events and Special Occasions• Focus on socialization or the reason for the occasion• Apply all the Dr. Dean Ornish Program for Reversing Heart Disease
elements:
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Love & Support Spectrum
Stress Management Spectrum
Nutrition Spectrum
Fitness Spectrum
At the Party or Event
• Offer to bring a dish, and take an Ornish-friendly recipe:– Raw vegetables and a fat-free dip or baked chips and
salsa– Skewered fruit kabobs and fat-free yogurt dip– Whole-wheat pita bread and homemade hummus– Mixed green salad with assorted fat-free dressings– Vegetarian burgers, hotdogs or dessert
• Eat before you go and enjoy the occasion without food.• If you’re hosting a dinner party at home, make all or most
of the food Ornish-friendly.
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Communicate Your Needs• When others invite you for dinner:
– Tell them, “I’m on a low-fat, vegetarian nutrition program. I’ll bring a dish and some bread to share and I’ll be fine.”
– Or, “I eat everything except oils, fats, meat, fish, avocados, seeds or nuts.”
– Or say, “Just make what you normally would. I can eat the veggies, fruits, grains or breads, just so long as they don’t have oil or butter on them.”
• Return the favor when dining at their house.
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Dealing with Feelings
• Worry that others will reject you• Fear that you are different• Anger that you deprive yourself while others
indulge• Resentment that you cannot join in eating the
same foods that others eat
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More Feelings
• Concern that others are eating in a risky way• Guilt that you brought this on yourself and are
being punished• Pride that you are taking care of your health• Distress at others for not taking care of their health
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Change Your Perception
• Perception: Others won’t like me unless I eat like them.– Reality: Others like me for me and not because
of what I do or don’t eat.
• Perception: I can’t entertain, because I can’t eat like other people.– Reality: I can entertain and have foods that
everyone likes.
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Change Your Misconceptions
• Perception: My new way of eating will be a burden if others invite me to a meal at their home.– Reality: Cooking healthier is a gift to them; they
may continue to eat healthier after this.
• Perception: I look ridiculous ordering my special food requests at restaurants.– Reality: I look like someone who cares about
myself when I order heart-healthy meals.
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You Can Do It!
• Reaffirm your intentions and health goals.• Don’t apologize for taking care of your health.• Focus on what you choose to include, rather
than what you choose to exclude.• Share ideas with others to avoid boredom.• Socialize with others of similar interest.• Ask, look, listen and trust yourself.
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