Tag: eggs yolks

How to eat at a Salad bar

How to eat at a Salad bar

eat at salad bar
eat at salad bar

I had an interesting conversation with a client today. He told me that at the office conference meet, there was a salad bar displayed but he was perplexed to see the high calorie dressings and refined breads and was curious to make better choices and give the caterer a better idea on what to serve the next time.

So here are a few pointers on how to navigate through a salad bar

  • Steer away from high calorie dressings such as mayonnaise, thousand island dressings, whipped cream and any other thick and creamy dressings. Opt for mustard, vinegar, lemon or yogurt.
  • If you do want to eat with a dressing, take less than a tablespoon at the side, as you would need more to mix if you mix up the salad.
  • Brighter the veggies,better the nutrition. Do not eat rotten looking or wilted veggies.They should look fresh and crunchy and of course clean.
  • Do not eat canned fruits, vegetables as they are high in sugar and salt. Go fresh.
  • Eat lean protein such as egg whites, chicken breast pieces, beans, cottage cheese, steamed shrimps and fresh fish. Its a no-no to egg yolks, canned and processed meats such as as sausages, salami which are high in fat and cholesterol.
  • Do not eat breads and pasta, if you do not consider your salad as a whole meal. But If you do, choose whole grain breads and smaller servings and skip the main course.
  • Choose clear soups, not cream soups.
  • Avoid fried croutons, fried noodles and cheese to cut calories.
  • Add good fats such as olives, olive oil, nuts and seeds such as sunflower seeds. If avocado is served, do not add any other
  • Skip the potato salad. It can add extra calories with carbs and fat.
  • Avoid sauces which are loaded with cream, salt and preservatives.
  • If you want a sweet platter, opt for freshly cut fruits with yogurt. Avoid sugary syrups and ice cream mixes.
  • Stick to 100% juices if served, not coke or beer.

Last but not the least, choose smaller plates and  do not load up all whats is sight. Now enjoy and eat healthy at a salad bar.

How to eat a power lunch….

How to eat a power lunch….

power_lunchBreakfast and Dinner are the meal times always in the news. But lunch too is as important as any other meals. Now you may wonder why is it important to have a good lunch. Mid day is the time when the brain supply of feel good chemicals namely dopamine and norepinephrine which are required for alertness, start waning. These chemicals keep you mentally active, attentive and more proactive. You can think more clearly, if these chemicals are in optimum levels.

These chemicals are produced from the protein you eat. So if you feel the afternoon slump after lunch, you may be either eating more calories than what your body needs or a high fat, high carb diet.

The best way to eat to stay alert is to have a lunch that contains protein, enough carbohydrates basically complex carbs and is low in fat. When you supply protein in your diet, these alertness chemicals are produced and your noon slump also vanishes. More alert you are, more is the productivity(happier bosses too).

Protein sources than can be included are beans, legumes and all pulses, lean chicken, cottage cheese, low fat yogurt, fish, shell fish, soyfoods and eggs occasionally.

Do not eat red meats such as beef, pork, processed meats such as sausages, bacon, salami, organ meats, full fat dairy products etc.

What about carbs? Indians being genetically born to eat carbs, cannot imagine lunch without cereals. Choose complex carbs such as whole grain breads, brown rice, wheat, ragi, bajra, jowar etc.

Whole grains or complex carbs help to soothe and relax the mind, not sleepy and sluggish as carbohydrates provide another type of chemical known as serotonin. You will be more focused and calmed. These help to sustain the energy levels and prevent you from feeling “low”. If you eat more of the refined carbs variety such as maida or refined wheat flour, white rice, white breads, you will end up feeling more slumpy, too relaxed and sleepy(sounds familiar, does it not!). Now you know why you are snoozing off after the lunch with poor protien or nil protein and white carbs.

What about fat? Low fat food choices bring out the best in your lunch. Hence do not opt for meat with skin, deep fired food, fried chicken too many egg yolks, ice creams with lot of sugar(refined carbs) and fats(slump food), desserts(same as ice creams) and also that sneaky chocolate after food.

A few pointers:

  • Dont eat too much of the good stuff, the effect will be reversed.
  • Keep the foods low in fat. This will help in better digestion and make you alert.
  • Do not arrive too hungry for lunch, you will end up eating too much. So opt for a healthy midday snack.
  • Avoid alcohol as it dulls your mind and can make you do wrong choices.
  • Do not polish of the breads in the complimentary bread basket or choose a high fat appetizer.
  • Do not eat to much of carbs or you will end up having a late afternoon slump with an extra calming effect by serotonin.

This can also apply to your dinner, if you are meeting up with a cleint or a boss so that you stay alert through the meal.

Stay alert, stay active…