Hereâs my take on staying lectin-free while eating out⦠and how to avoid that post-meal fatigue. [Dr. Steven Gundry | Founder, Gundry MD]( Have you ever felt like this, {NAME}? You eat healthy all week⦠Then go to a restaurant with your friends or family on the weekend⦠And before you know it, youâre stuffed â and feel like youâve ruined all your health progress. If so, I have some useful âRestaurant Rulesâ to share with you today⦠Because dining out does NOT have to be unhealthy. Matter of fact, Penny and I go out to dinner with our friends almost every week. Itâs something we love doing â especially because we know weâre being smart about it. So, whatâs the secret to enjoying a nice night out WITHOUT compromising your health? Well, hereâs my 5 easy âRestaurant Rulesâ to follow whenever youâre out for a bite to eat:
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1. Have a game plan Before you leave, check the restaurantâs website to skim through the menu beforehand. Trust me â once youâre there and the cravings start to hit, all goals tend to go out the window⦠so having an idea of what you want to order is crucial in helping you make better choices. Tip: Try to avoid restaurants that say âno changes or substitutions.â That means you may not be able to ask for dressing on the side, or request no croutons or lectin-loaded tomatoes on your salad. 2. Eat a âlittle somethingâ beforehand Once you have a meal in mind, have a snack at least 30 minutes before you go. This way, you wonât go in there starving when you order⦠which almost always leads to ordering too much food. Tip: When it comes to snacking, just be sure to avoid [any of these 3 "fake foods" that actually make you HUNGRIER](. 3. Always ask for sparkling water Once you sit down, the first thing you should order is sparkling water â for 2 reasons: A.) Sparkling water helps reduce your appetite (so you donât overeat). B.) Drinking a big glass of sparkling water before a meal helps digestion. Tip: If possible, add a splash of balsamic vinegar to your sparkling water. I know it sounds strange, but it tastes a bit like cola. So you can have your soda fix WITHOUT destroying your friendly âgut bugs.â 4. Beware of appetizers Itâs a fact: Most appetizers are designed to make you hungrier... so I recommend skipping the sliders, wings, fries, chips, or any other little âbitesâ you may be offered before your entrée. Now, if everyone at the table is getting an appetizer and you donât want to say no â order a fresh salad drizzled with olive oil. (most restaurants will have that). Tip: Remember â ALWAYS say ânoâ to bread baskets! Theyâre loaded with harmful lectins, and terrible for your digestion, waistline, and gut health. 5. Follow the âgood enoughâ rule Of course, itâs not always possible to find healthy options wherever you go. Sometimes the food is preselected⦠or maybe youâre traveling abroad, and simply canât read the menu⦠In this case, I recommend the following: Do your best. And if thereâs a go-to favorite food you absolutely NEED to have, go ahead and order it. Take a few bites, and offer the rest to someone else⦠or save it for later. The point isnât to completely deprive yourself of the things you love⦠itâs to aim for being as healthy as you can be, and forgiving yourself for the occasional âslip ups.â
Luckily, most restaurants nowadays DO offer healthy options (yes, that includes fast food restaurants)... So donât feel guilty if youâre a foodie like myself, and love discovering new âhole-in-the-wallâ places to eat. Okay, thatâs all I have for you today, {NAME}. Keep these tips in mind next time youâre dining out â and have a great rest of your day! Weâll talk again soon. Looking out for you, Steven Gundry, MD
[Steven Gundry, MD]( P.S. I almost forgot! One last tip I want you to remember: After you have a particularly big meal (maybe you have family coming to town, or youâre craving the local âall-you-can-eatâ buffet) â consider skipping breakfast the following day. Think of it like giving your GI system a break, and allowing it to âresetâ with nothing but water. That will give your digestive tract a chance to catch up⦠so that by lunch time, youâll feel good as new. (And if you decide you must âbreak fastâ and have a breakfast â do it with a plate of green, leafy vegetables drizzled with olive oil and vinegar!)   This email was sent to {EMAIL} by newsletter@gundrymd.com [Edit Profile]( | [Manage Subscriptions]( | [VIP Discounts]( | [Join Text Club]( 145 S. Fairfax Avenue, Suite 200, Los Angeles 90036
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