1. Copyright 2014 The Health Coach Group All Rights Reserved

2. Copyright 2014 The Health Coach Group All Rights Reserved 7 2 Eating Out Slim, Sexy & Smart

3. Copyright 2014 The Health Coach Group All Rights Reserved 3 Copyright © 2014 by The Health Coach Group All Rights Reserved. No part of this program may be reproduced or redistributed in any form or by any electronic or mechanical means, including information storage and retrieval systems, without permission in writing from the publisher. Published in the United States by: The Health Coach Group, LLC, 7601 Military Avenue, Omaha, NE 68134 http://www.thehealthcoach.net http://www.thehealthcoachgroup.com This program cannot be construed as a recommendation of medical treatment or medication. It is not professed to be physical or medical treatment nor is any such claim made. There are no medical recommendations or claims for the 28 Day Slim, Sexy & Smart program or for any of the vitamin or mineral regimens described in this program. No individual should undertake the 28 Day program or any of its regimens without first consulting and obtaining the informed approval of a licensed medical practitioner. The author makes no warranties or representation as to the effectiveness of the 28 Day Slim, Sexy & Smart Program.

4. Copyright 2014 The Health Coach Group All Rights Reserved Task Day 7 4  Learn about eating out! Notice someone else doing something well and comment.

5. Copyright 2014 The Health Coach Group All Rights Reserved Eating Out Eating out successfully requires that you plan ahead. In the restaurant, it is important to ask for what you want. Be firm, yet polite (assertive). It is in a server’s best interest to try to give you what you want. Asking for what we need, especially in public does not come easily for some of us. So asking for and getting what you want takes practice. A big challenge in eating out is finding and making good food choices. Often, a restaurant, dinner party, or event will not have exactly what you want. Be creative, stay committed and do not worry if the situation is less than perfect. You will learn from every situation and be more prepared in the future. Day 7 5

6. Copyright 2014 The Health Coach Group All Rights Reserved Eating Out Four Keys to Healthy Eating Out 1.Plan ahead Having a plan will help you prepare for difficult situations and handle them more easily. If you plan ahead, you are less likely to run into roadblocks. 2.Ask for what you want It is up to you to ask for what you want. A good restaurant will want to meet your needs, after all, you are paying for the meal. Be firm and friendly. 3.Take charge of what’s around you Take steps to surround yourself with things that will support your goal of eating healthy, such as choosing a restaurant with low-fat options and going with people who support your lifestyle. If you can, remove the things that get in the way or tempt you. 4.Choose foods carefully There are usually more food choices when you eat away from home. Take care when choosing foods and stay focused on your goals. Day 7 6

7. Copyright 2014 The Health Coach Group All Rights Reserved Plan Ahead Day 7 7 Here are some tips for how to plan ahead when eating out.  Call restaurants or go to their websites to find out about healthy, low-calorie choices on the menu.  Select a restaurant that offers low-fat, low-calorie choices.  Eat less fat and few calories than usual during other meals during the day when you plan to eat out in the evening.  Eat a small, healthy snack or drink a large, low-calorie or calorie-free beverage before you go out.  Plan what to order before you get to the restaurant and order without looking at the menu.  Do not drink alcohol before eating.  For parties or dinner parties, bring a healthy, low calorie dish to share with others.  Planning ahead is the secret to healthy eating when you travel.  Stick to whole foods, with just a little packaged foods if necessary.  Plane travel may cause water retention, bloating and gas. Skip the soft drinks and alcohol, drink water, lots of water. Try it one time and you will understand the importance. It is the difference between getting off the plane with giant ankles and swollen feet and comfortably walking off the plane.  Focus on enjoying your family, friends and the relaxation atmosphere.  Check out the available restaurants and menus before you leave home.

8. Copyright 2014 The Health Coach Group All Rights Reserved The Food Diary Be honest. Write down what you really eat. Be accurate. Measure portions and read labels. Be complete. Include every little scrap you eat. 8 DiaryTimePortionWhatHow do you feel? Breakfast Snack Lunch Snack Dinner Snack Liquids Day 7

9. Copyright 2014 The Health Coach Group All Rights Reserved 9.