DIETITIAN’S DIGEST

Albert Lea resident Emily Schmidt is a registered dietitian at Mayo Clinic Health System in Albert Lea. She enjoys writing, cooking and spending time with family.

Yes, you can eat healthy while going out to eat

Did you know that making healthy eating a priority doesn’t mean you have to give up eating at your favorite restaurants? In fact, occasional dining out can be an indicator that you have a healthy relationship with food and eating and may be more likely to sustain healthy lifestyle choices on a longer-term basis. I’ve been told by many people recently that they are torn between choosing to support local restaurants during the past difficult economic year and making better eating choices. What if I told you that you can do both? Here are some tips to help you enjoy the best of both worlds. 1. Consider how frequently you’re dining out. Is it every day or multiple times a day, or just a few times per week? Based on your lifestyle and budget, set a realistic limit on dining out frequency. Can you scale back from once daily to perhaps two to three times per week? Make a plan for the week for a reasonable balance between eating at home or packing your own meals and snacks for work or school, but certainly don’t feel guilty for occasional dining out, especially considering the benefit to local restaurants! 2. Plan your day accordingly. If you know you’ll be dining out for a certain meal of the day, consider making adjustments to the rest of your day. For instance, if you’re having a heavier restaurant meal for lunch, ensure that you’re having a fiber- and protein-packed breakfast and dinner, and be conscious of snacks. This doesn’t mean that you need to skip other meals and snacks as this may actually backfire. Being excessively hungry may lead to overeating later on, so it’s important to still eat consistently throughout the day when you’re feeling hungry. 3. Check your portions. As many of us know, food portions while dining out are often excessive — sometimes enough for two meals or two people. Use that knowledge to your benefit if possible, e.g., order a large meal to split between two people, or if ordering takeout for your family, consider ordering a few entrees and splitting. If you already know there’s more than you can eat, set aside a portion for leftovers, and if it’s not going to be very good reheated, it’s OK to have some food waste. That’s a difficult concept for many as we’re taught to not waste our food, but our health also needs to be considered — it’s not always healthy to be part of the “clean your plate club,” and there’s no need to feel guilty for prioritizing your own health. 4. Add vegetables and fruits when possible. To add volume to the meal without tacking on excessive added sugar and calories, it can be helpful to focus on additional non-starchy vegetables or a serving of fruit. Did you already have dessert today? Instead of a second dessert, consider opting for fruit instead this time. If you’re waiting for a pizza delivery, snack on some veggies or fruit before it arrives. If the restaurant has plant-based options, make those part of your meal if possible — beyond the typical side salad, also consider vegetable or bean soups or roasted or steamed veggies. 5. Remember adequate hydration and being conscious of beverage choices. Ensure that you’re well hydrated throughout the day, as being dehydrated can lead to overeating. Drink water before your meal, and although it’s perfectly fine to have some alcoholic or sugar-sweetened beverages occasionally as a treat, perhaps set a weekly limit as to how often you’ll have a soda or alcoholic drink with takeout or restaurant food.

Don’t forget that life doesn’t need to be void of dining out in order to be “healthy” — we can have both!

Brittni Lair is a physician assistant in orthopedics in Albert Lea. She owns CrossFit InnerDrive. She enjoys spending time outside and with her friends and family.

Learning to control breath important for working out

Inhale and exhale are two words most people do not think twice about. Prior to the current COVID pandemic we, many of us took breathing for granted. We likely did not put much thought into our breathing each day. Now, we are expected to be in a mask a majority of the day and even do strenuous activity such as working out in that mask. It is hard enough to be motivated to workout, but when you are forced to do it with a mask on, it is even more challenging. Working out in a mask is a learned behavior that people can get used to with a little bit of practice. Being more aware of your breathing may encourage you to practice some deep-breathing exercises, which can be extremely beneficial for many reasons.

Working out with a mask is not an easy task for most people, especially the first few times you wear it. Some people may feel as though a mask isn’t safe to workout in, but there have been studies released showing it is not dangerous. Obviously, if you have chronic lung conditions or any other pre-existing condition then that is a different story. If a person develops lightheadedness, shortness of breath or dizziness while working out, then taking a break would be a wise decision. Learning how to exercise in the mask is key. Whether that is how to control your breathing or how to change your workouts to allow for rest, these are important things. A few key points are taking more breaks, controlling your heart rate, controlling your breathing and understanding that your intensity may be lower than “normal.”

Learning how to properly breathe is important no matter the fitness level. Deep breathing exercises are important too to aid in recovery. Inhaling for five seconds and exhaling for five seconds is a great exercise to control your breathing. This will in turn lower your heart rate and put you in a more relaxed state. Whether it is at the end of the day and you use this tool to slow down and decompress, or if you use it throughout the day, it can be beneficial either way. Challenge yourself to focus on your breathing for a day both during your workout and at home. See if you can work on controlling your breath and using it both to get a better workout and to relax. You will be pleasantly surprised at how beneficial it can be!

Lens and Shutter Club member Mitch Pederson took this photo east of Manchester off of Freeborn County Road 25.