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

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. What’s for dinner?) • Enjoyment of companionship, conversation and connection • Variety of food selections

4. 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.”

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 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

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. 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

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 – 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.

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 can’t 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. • Don’t 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… Don’t leave home without your ORNISH ATTITUDE!

17. Where do you want to go for dinner?

18. 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.

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 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.

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 Fitness Spectrum Nutrition Spectrum Stress Management Spectrum Love & Support Spectrum • 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 you’re 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, “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.

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 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.

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. • 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.