Eating Out, Traveling and Socializing with the Nutrition Spectrum

1
Eating Out, Traveling and Socializing with the
Nutrition Spectrum Reversal Program

2
Eating, Traveling and Socializing

• Plan strategies for restaurant dining.
• Plan strategies for traveling.
• Plan strategies for socializing.
• Identify challenges or barriers to success.

3
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. Whats for
  dinner?)
• Enjoyment of companionship, conversation and
  connection
• Variety of food selections

4
The American Way

• I have to eat my moneys worth!
• Ive earned a treat.
• I dont have time to cook Im too busy.
• Its cheaper to eat out.
• I dont worry about my diet when I eat out.

5
(No Transcript)
6
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

7
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

8
Restaurant Dining 1-0-1

• Choose restaurants that will cater to your
  special requests boycott those that wont
• 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 restaurants Web site

9
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

10
Youre 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

11
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.

12
Inspect It Before Eating It

• Evaluate your meal when it arrives.
• Oil is easy to spot its shiny and it leaves
  droplets on your plate.
• If you havent 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.

13
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 cant eat it because

14
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.
• Dont skip breakfast and lunch to indulge at
  dinner.

15
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.

16
Most Importantly

• Dont leave home
• without your
• ORNISH ATTITUDE!

17
Where do you want to go for dinner?
18
On the Road

• Take food with youdont 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.

19
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 airports 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.

20
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.

21
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

22
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 youre hosting a dinner party at home, make
  all or most of the food Ornish-friendly.

23
Communicate Your Needs

• When others invite you for dinner
• Tell them, Im on a low-fat, vegetarian
  nutrition program. Ill bring a dish and some
  bread to share and Ill 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 dont have oil or butter on
  them.
• Return the favor when dining at their house.

24
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

25
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

26
Change Your Perception

• Perception Others wont like me unless I eat
  like them.
• Reality Others like me for me and not because of
  what I do or dont eat.
• Perception I cant entertain, because I cant
  eat like other people.
• Reality I can entertain and have foods that
  everyone likes.

27
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.

28
You Can Do It!

• Reaffirm your intentions and health goals.
• Dont 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.