ERW Podcast

Welcome to the Elite Road Warrior Podcast Episode 043 show notes! This week we talk about the FUEL energy habit, and the 5 decisions to make at every restaurant.

What You Will Learn In This Episode:

2:45 – Food as Fuel and Food as Energy

7:50 – Break

10:03 – Decision 1: What I will Drink? 

• Always (and I mean always) order a glass of water if one is not already provided for you then here’s the key: drink as much as you can to start.
  • Why? Most of us are more dehydrated than we even think so getting some water into your system is always a smart decision
• Water fills us up and hopefully deters us from over-eating
• Join the Free Water Match Program –  make sure you match any drink you order 1:1 with water.
• Think about what you’re really drinking and how much you plan to or should drink.

12:35 – Decision 2: Will I Order or Eat an Appetizer? 

• Always pre-decide – don’t base your decision on what looks and/or smells good.
• If you choose, eat the cleaner and greener appetizer.
• If you’re a moderator, which means you can take just one bite and stop, stick to the plan
• If you’re an abstainer, which means if you start, hide the women and children, it’s going to get ugly quick and the appetizer will disappear, Know Thyself, and don’t start.

15:10 – Decision 3: What is My Main Course?

• Always do your research – every restaurant now has an online menu so do some intel.

• Put the sauce on the side – sometimes when it’s doused all over the place, you’re forced to eat ALL of it. But if you can just try it, maybe it’s not as good as advertised. Sometimes just a dip here and there is all you need and a better choice in the long run.
• Add First Then Reverse – first and foremost, get the healthy in. Start there if this is not natural yet and feels like too big of an ask. Add the good stuff in first then begin reversing by taking the bad stuff off. For example, the sauces all over the meat or salad.

17:43 – Decision 4: What Are My Side Dishes?

• Always have at least one vegetable and preferably with not a ton of processing – steamed broccoli / asparagus / green beans, sautéed spinach, cauliflower, etc.
• Choose a sweet potato over a baked potato or fries
• Choose double veggies – another way to sneak in more “Green” of the clean and green.
• Take a healthy side to go.

20:05 – Decision 5: If I Will Have Dessert

Links and Resources: 

Road Warrior Assessment

Elite Road Warrior Book

Keto Diet by Dr. Josh Axe