I am going to try a new thing out to encourage more people to comment in the posts. This is a community and we need as much participation as possible. So I am requiring at least 20 comments in this post for my mom to do her next post which is eating healthy when dining out. So please read this article and click the comments box at the bottom of the page!
Based off of your requests, we are going to be talking about making it through a cookout or summer party. This can be very challenging to do, and I have to admit many times I just let myself go and use it as my cheat meal or cheat day. One trick I use is to never drink calories at a party, and always be drinking tons of water. I will easily drink 4 cups an hour. This makes it a little more difficult to overeat. I would also recommend putting all the food you are going to eat on your plate and just eat that. The most dangerous thing is to continually be picking up handfuls of food. It is impossible to tell portion size at that point, and you are mindlessly eating, because you are talking with others, not even thinking about what the food tastes like!
Ok, here is my moms post!
Well, almost to the middle of June already! I am trying to make a conscious effort to truly enjoy the sun and all the green surrounding me every day and to be aware of how much we have to be thankful for and not take for granted already what we Northerners anticipate all winter long! And along with the sun comes BBQs for all sorts of occasions, especially the graduation open houses right now. Shelley wrote in asking for ideas for keeping on a healthy plan while attending so many “special occasions” that offer reasons/excuses to ditch all caution and have at it. So that is what we will discuss today instead of featuring a recipe.
I got to practice this just yesterday at SOAR at your very own UW Madison; for those of you outside of Madison, 5000 incoming freshmen flock to the campus throughout the summer for orientation. As Dustin mentioned last week, his little brother, Eric, will be attending…..and little sis, Angela, will be a senior; one might assume that we LOVE Madison! Anyway, UW takes very good care of us when it comes to mealtime; yesterday we parents ate at Liz Waters, on the outdoor terrace overlooking the lake–hard to believe we were not on vacation! They gave us 3 entrees to choose from, or a mix-match of whatever. I was there early so had a chance to look over everything; this is probably a good thing to do at any party or BBQ, so you can plan your strategy before hand and not just stumble through and then say oops! They had the usual hamburger/French fries, which included a California veggie medley and wild rice soup.
Then there was white rice with sweet ‘n sour chicken, a sliced roast beef sandwich, a black bean lasagna, and a very healthy salad bar, desserts, and a freezer full of ice cream treats! It was good that I was able to ask ahead of time if we could mix it up; sometimes in a line with lots of people we don’t want to hold up the works and just grab and keep moving. I picked the roast beef without the bun, half of a small serving of the lasagna,and 2 chunks of the chicken without the rice. At the salad bar, it was very easy to pick the spring salad mix, not the iceberg lettuce, some spinach, green peppers, cherry tomatoes, and fresh pineapple. I used a little of the lite olive oil dressing as they didn’t have the separate bottles of oil and vinegar; often I go without dressing and just enjoy the separate veggies. Seeing how I was able to do so well so far, it was time to splurge at the dessert table-ha! I picked the key lime pie; here is where further restraint COULD have been exercised and not eat the whole thing, right?! Only you can decide where the calories are worth the sacrifice later on; suffice it to say, today will be a day of fruit or green veggies, for a little mini cleanse! That seems to work for me, when I want to “undo” a previous day’s choices; sometimes it is easy to do several days of this.
Another strategy is to eat before the party, like some good protein and healthy fat for a sensation of fullness; then the sweets especially will not be so tempting. String cheese and a small handful of raw, unsalted nuts and seeds would do the job. Once at the BBQ or party, try to head straight for the veggie tray or fresh fruits and nibble through these while visiting; maybe a little cheese and nuts, although usually these will be the less healthy version. When you are not so 
hungry anymore, maybe a small serving of the meat would be a treat for you; sometimes just a bite of my husband’s hotdog or hamburger is plenty. Usually there are lots of pasta and potato salads; if these are your cravings, again, small portions will not wreck a thing. Just choose when to get them and it will be easier to be moderate. It goes without saying that the dessert table should be saved for the end….if it is a big white graduation cake, it takes zero willpower for me to pass up on it; so sometimes the occasion will help you out! When you have one of those days where you have to hit half a dozen grad parties, Lord help you!! Last week I was at one and heard people sharing what specialties each place had and they were planning ahead as for which place they would save their appetites! If you have to spend a few hours at one place, sometimes just putting your plate down and carrying a bottle of water around with you will forgo some of that mindless grazing while visiting.
Now it is your turn to share with us your favorite tips for eating healthy at picnics, potlucks, or parties! We need at least 20 comments in order to hear next week from my mom on the topic of eating healthy when eating at a restaurant!
Keep eating~healthy!
Dustin’s Mom~Joy
For more great recipes and nutritional tips, click the links below!
30 Healthy Snacks, 21 Healthy Snacks, Chocolate Chip Cookies, Chocolate Tofu Pie, Pureed Vegetables, Roasted Veggies, Quinoa, Chicken, Omelet, Pizza, Guacamole, Hummus, Carrot Soup Campfire Food Protein Bars 7 Day Meal Plan
I try to eat something before the party so I am less likely to over eat when I am there. Small portions seem to work for me too. That way I don’t feel I am depriving myself!
If it’s a potluck, I try to take a healthy salad and center my eating around that. I have also skipped filling my own plate and just eaten what’s left on my kids’ plates – there’s usually plenty of veggies & meat left to satisfy me.
As mentioned before, eat beforehand, drink lots of water and be conscious of the choices you make when putting the food on your plate and the portion size. At a potlock/pitch-in, make sure to bring a healthy option, even if you are supposed to bring dessert. When assigned dessert, I’ll sometimes bring two things, a lower fat traditional dessert option, and fruit or lemon ice as a lower cal option.
What I like to do is bring something healthy that I know I will want to eat myself. For example: Last weekend was my 20 year highschool reunion. The daytime/family event was a tour of the school (my idea and very fun) as well as a potluck picnic lunch in the cafeteria. We were given no direction on what to bring. I figured I would see lots of bags of chips and cookies there. That morning I went to the store and bought all kinds of fresh fruit: red & green grapes, strawberries, cantaloupe, cherries, blueberries. I chopped it all up and made two gorgeous fresh fluit trays that had to weigh about 5lbs a piece. This was all for around $24 and 30 minutes prep time. I looked in the deli and their fresh fruit salad was like $5.99 a pound. What a rip off, I prefer to do the chopping. So anyway, once lunch time rolled around I dished up a large helping of fruit for myself and family – Yum!!! I also had a bottled water instead of fruit punch and steared clear of the dried out brownies someone else brought. Thanks for the great post and tips. Have a great weekend and welcome back Dustin. Dawn
One trip to the food, lots of water and there are always cut up veggies (minus the dip).
This is timed perfectly for me! I will be attending a staff picnic on Monday and volunteered to bring a salad so that I could eat that and avoid the fattening stuff. The plan was to make a “kitchen sink salad” from a diet book I had been readng, however, I returned the book to the library w/o copying the recipe. I’ve looked online and can find nothing else like it; it had good green, beans, beets, some seeds, and I can remember nothing else. Does anyone have a recipe like this?
Lots of good tips, picnics and just general eating out is always a challenge for me. When going to a potluck going for the fruit is always a good filler especially if your eating grapes or watermelon. If asked to bring a dish I just make low calorie dishes with fat free products and healthier options and most of the time people dont even notice the difference. But I know =)
Hope the comments keep comming in because I look forward to Dustins moms weekly blog. Welcome back Dustin. Im sure we WILL see you on the Today show sooner than later. Great weekend to all!
Definitely eat before the picnic/party. I like to have either a cup ice to munch on or chewing gum. Also it helps me to look at the dishes being offered and imagine all the (unhealthy) ingredients that went into preparing this dish. Makes me stop and think twice before I put that into my body. I work way too hard to blow it all for this! What’s that saying, “A second on the lips, a lifetime on the hips”
Haha-foxy Dustin, always coming up with inovative ideas!! And expecting the most and the best out of us, huh?! But golly, all of the posts already this morning are so great! I will definitely be printing off a list of these ideas to post somewhere in my kitchen. And let’s all try to help Ginger-her picnic is Monday, so not much time. Can you remember the name of the book or the author-I could see if our library has it on the shelf and check it out…or check Barnes and Noble.
I LIKE TO THINK OF THE OCCASION AS THIS:
A TIME TO BE WITH FRIENDS, SO FOCUS ON BEING ABLE TO CONVERSE WITH FAMILY AND FRIENDS, DO NOT FOCUS ON THE FOOD. ONE WAY TO LOOK AT THIS ALSO, IS “HOW UNAPPETIZING IT IS TO TALK WHILE PUTTING FOOD IN YOUR MOUTH!!” YUCK! BE THANKFUL FOR FAMILY AND FRIENSHIP AND REMEMBER, THERE IS ALWAYS GOING TO BE ANOTHER SMALL MEAL IN A FEW HOURS….YOU DO NOT HAVE TO EAT IT JUST BECAUSE IT IS THERE…..IF SOMEONE TRIES TO MAKE YOU EAT WHAT YOU KNOW YOU SHOULD NOT HAVE, DO NOT MAKE A SCENE…JSUT POLITLEY SAY “OH THAT “DOES” LOOK DELICIOUS…BUT I AM SO FULL NOW,I THINK I WILL TAKE SOME HOME” THIS WAY YOU HAVE NOT CREATED A DEBATE….
P.S. WHAT YOU EAT TODAY, YOU WILL BE WEARING TOMORROW !
I try to go for the fruit first and then stay as far away from the food table as possible.
I have also found that having bottled water helps. It fills me up and keeps my hands busy by putting the cap on and off instead of reaching for snacks.
All of my best ideas have already been shared! I feel like I’m really making progress in living a healthy life when I focus on the people at an event rather than the food. For heaven’s sake…people over food-it seems so simple but I’ve had it backward for years! Sometimes simply waiting a little while to get something to eat helps take the “excitement edge” off of the experience and I find myself able to make more rational choices that are in line with my goals (and not just my emotions). Thanks everyone!
I go through and get my plate once and then I stay as far away from the food as possible. If it’s out of site out of mind!
I start a conversation around being healthy. Often times I share my bootcamp experiences with my friends and it ususally interests people. Also I have found that they have tips and suggestions of things that they have done that were successful for them to loose weight or to get in shape. Once you are in conversation around working out & eating healthy it usually helps you to resist the urge to pig out. You will naturally become selective of what and how much you put on your plate. So you accomplish two successes; a great conversation & remaining mindful of your food selections.
I don’t like to feel deprived or left out at pot lucks so I limit myself to one plate and make the absolute best choices when trying some of the freshest offerings. Rehearsing before the event helps too.
I’m with Marsue! Go for the fruit or green salads and then try to stay away from the food table. I have 4 graduation partys this weekend so this is great timing!
#1 for me is work out in the morning (or before the party) because usually when I get a work out in in the A.M. I am less likely to eat junk that day because my body rejects it anyway so the flavor on my tounge does not override the twinge in my stomach, and fresh fruit is always a great treat, for me it totally replaces dessert!
I try to eat some protein before I go and always take my water bottle.
I’m with Marsue & Lynn…go for the healthy stuff and keep the bottle of water nearby.
If asked to bring a pasta salad, I go with a healthier version. My personal favorite is one that has a fresh pesto base. Use whole wheat pasta, toss in some tomatoes, peas, and a few other ingredients and you’ve got a better alternative to the potato salad that has been sitting out for who knows how long – yuck!
We did it!! This is #21 post
. Some really wonderful ideas….all we have to do now is grab our willpower to take along with all this wisdom, right?!
. So there you have it: back to my green veggies tomorrow! 
I just came back from a wedding anniv. party and like I said, I easily turned down that white cake-good girl, eh? I wish…..they had to also go and serve to-die-for fresh rhubarb pie! I asked for half a slice…good girl, eh? I wish….didn’t take me long to sneak the other half
Ginger! I think I found your kitchen sink salad recipe! At least it has beets in it:). I told Dustin to email it to you too, in case you don’t check here in time for your picnic.
KITCHEN SINK SALAD:
1 bag of organic baby lettuce
Handful of sliced strawberries
Handful of whole walnuts, or halves
1-3 cooked and cooled sliced beets
Chunks of pork, or chicken breasts
Goat cheese crumbles
Balsamic vinaigrette
Hope this works–sounds good! You could easily add black beans to it and use toasted (by you) sunflower seeds instead of the walnuts.
When I decide to go to a party or potluck, it’s because I want see people and talk to them, not because I want to eat there. I can eat (thank goodness) without the social event. So one of my tips is to get water, mingle and chat with people first, then head to the food table later. By then, the temptation to grab all kinds of foods is lowered because the choices are less enticing.
Thank you so much Dustin and “Mom” for addressing this question of mine! I’m really trying to lose weight and the exercise part is helping-thanks to Dustin’s workouts, but I know I need to get the food under control, too and this is one of my toughest issues, social eating.
LOVE all the posts and great ideas. Thank you everyone for sharing. I love the idea of chewing gum/ice chips and remembering the reason for the event is the people, not the food!
I, too, try and eat first – especially protein, so I’m not starved and eat everything in site at the event.
This may seem hard core, but sometimes, for me – it’s easier to just not eat anything at all, especially if it’s a later dinner/evening event, I eat before I go. It’s been my experience that people admire the willpower/choice and don’t give me much grief at all and it’s very empowering for me to know I’ve made the best choice for me and my weight loss journey.
Thank you again Dustin – for all you do and for sharing your mom with us!
Really…large arrays of foods don’t really appeal to me. I usually just choose some of the basics and always include the raw veggies and relishes such as black and green olives, a few cheese cubes and a few crackers.
I am definitely going to make the Kitchen Sink Salad. We love beets and this salad is a great way to include them. I am anxious to try the recipe. Thanks, Dustin’s mom!!
And thank you, Dustin, for all the education you give us!
I do the same, I ck over the tables first and then I only do a bite of things I want to try and make a small plate first, then out of those things, if I am still hungry, I will go back for my 1 or 2 favorites from that first bite.
At parties or all you can eat buffet-type settings, the old me would just let myself go and not think twice. I literally would try a little bit of everything and sit down with a heaping plate of food to enjoy and have little time for conversation. That was 40 pounds ago! I’ve decided to seriously change my eating habits and am liking myself again. I put 4 items on my plate, a larger portion if it’s healthy (raw veggies, greens, fruit) and smaller if it’s questionable (you never know what ingredients were used in some of those casseroles!). I also cut out of the line before the desserts and avoid them entirely. I choose tea or water to drink and try to talk more with other people between bites.
Now the challenge is the upcoming Father’s Day Kurr Family Potluck! Everyone brings a dish to pass and notices who does and doesn’t eat their dish. Wish me luck, I know I can do this!!!
I didn’t get a chance to read all the above comments. I only got about 1/2 way down, sorry if someone already mentioned my tip. But just adding my 2 cents. I encourage all my clients to eat an apple before going out to a BBQ or picnic-style event. The fiber (pectin) and water content of the apple does wonders for filling you up, and preventing you from over-eating.
I like Karen’s quote above, “what you eat today, you’ll be wearing tomorrow”. I’ll have to “borrow” that one to use!