“I couldn’t stay on my Weight Loss Epiphany plan because my husband has been in the hospital,” my client told me. She was sad and frustrated. I was, too, but she had never told me this or asked for my help while it was happening. So there was nothing for it but to start over. Sad because she had made a very good start and had now lost three weeks and all of that momentum.
That can happen to anyone.
You make a great start and you’re enthused and doing well then a crisis hits and you go back to all of your old behaviors. Why does that happen?
Your Subconscious Mind does NOT like to change. At the first chance, it will take you back to old familiar even if unhealthy habits. And you will hardly be aware of it all.
Indeed, when I asked why she couldn’t maintain her Weight Loss Epiphany plan if her husband was in the hospital, she said simply, “I had to grab a breakfast at McDonald’s and eat at the hospital cafeteria.”
Now, I’ve been to McDonald’s and the hospital cafeteria and I knew what they had to offer. Furthermore, Weight Loss Epiphany doesn’t tell you WHAT to eat only HOW to eat it.
The real problem was my client’s mind set at the illness of her husband and the fact that the doctor’s had no idea what was wrong with him.
Overeating, smoking, anxiety can all result in long time habits that are hard to change. I believe every smoker I’ve ever worked with tells me they have quit before but then something bad happened and they went right back to it. When you are in shock, you are focused only on what’s happening around you. You just don’t have the energy to make decisions about eating or smoking on top of everything else.
Here are three emergency plans you will need for eating when you just can’t make food decisions.
We’ll make the decisions NOW, when you’re thinking clearly.
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Emergency Plan for Fast Food
Ok, you’re forced to go through the drive through for breakfast. And your mind is consumed by thinking of something else. Maybe you woke up late for work, you’re in a strange town and in a hurry, or maybe you are on the way to the hospital. Whatever the reason, if you make good food choices now, you won’t have to even think about it when the time comes. You can write these down and keep them in your car for “just in case”.
McDonald’s
Fruit and Maple Oatmeal
This is a great choice. You get long lasting whole grain plus fruit. If you can avoid white sugar, it’s 260 calories and 6 grams of protein. I always recommend using natural sugar. I carry stevia with me, a natural sweetener.
Fruit n’ Yogurt Parfait
Another good choice in a pinch. It contains yogurt, strawberries and blueberries, and crunchy granola. It has 150 calories and 4 grams of protein. It’s so pretty it looks like a dessert!
Egg White Delight McMuffin
Now I really love Sausage McMuffins with Egg but they are 470 calories and 30 grams of fat. And I would just as soon eat 2 of them as one. Sigh…but a great alternative is the Egg White Delight McMuffin.
This gem has 280 calories and 10 grams of fat. A much better choice in a pinch than my regular breakfast sandwich. So, you could still have a breakfast sandwich but it would be a choice that would allow you to stay on your program. A win/win.
Burger King
Burger King has many kinds of breakfast sandwiches but they are not good choices for your weight loss program. They do have Maple Flavored Oatmeal and that is a good choice. It comes with 170 calories and 3 grams of fat.
Panera
I don’t have a Panera near me but you might so I took a look at their menu. They also have breakfast sandwiches that are high calorie and high fat. But they have one that looks delicious. It’s called the Avocado, Egg White, and Spinach Breakfast Sandwich. It has 410 calories and 14 grams of fat. That may seem high in fat but it is high because of the avocado which is a good fat. I feel it is a good emergency choice.
Panera also has oatmeal in three different choice flavors; Steel Cut Oatmeal with Blueberries and Granola, Steel Cut Oatmeal with Almond, Quinoa and Honey or Steel Cut Oatmeal with Strawberries and Pecans. These are all good and filling choices. Calories run from 300-340 with fat of 7 – 14 grams. The pecans have the highest fat content.
There is a Greek Yogurt with Fruit at 300 calories and 10 grams of fat. There is also their Summer Fruit Cup at 60 calories with 0 calories of fat. Good choices as long as you tolerate dairy.
These are three good Emergency Plans if you must go to drive through for breakfast. You don’t have to think about what a good choice is, I’ve done that for you.
Emergency Plan for Eating Lunch at the Hospital
I was at the hospital last fall when my mom had to go in for four days with an infection. Now, I have to eat gluten free and dairy free. So if I can find food for my eating plan, you should have no problem finding yours.
What I saw in the cafeteria was an open salad bar with choices where you can build a salad that fits your eating plan with no effort. They also had vegetable juices, fresh fruit and yogurt.
Most hospitals have a grill with specials like hamburgers or paninis. They may have lunch specials as in pasta or pizzas. Some have soup and salad meal specials. There are a lot of good choices there.
Here’s what I recommend for you:
*Salad with a generous bed of a variety of green veggies, then add other colors of veggies for the eye and stomach, get some protein in whether that’s meat or vegetable protein. BEWARE: your biggest downfall is the dressing. I just don’t eat any. That amount of fat from the dressing can destroy all of the benefits of the salad. And don’t try to fool yourself that you only eat a little. Just one tablespoon of Ranch Dressing has 8 grams of fat!
*A personal thin crust pizza with vegetables. This can vary from place to place but the average calories are 200 with fat count of 6 grams. That’s not a bad choice.
*Another good choice would be a cup vegetable or bean soup with a salad. Stay away from cream soups or soups with bacon or a cheese base. Those are pretty high in fats.
There are good choices at the hospital cafeteria. Don’t wait until it’s closed to look for food. The cafeteria does have great choices but there are open hours and closed hours. Even if you’re not hungry when the cafeteria is open, go down and get something like a salad that you can eat later. If you wait around, you could be stuck eating from the vending machines. Those are full of bad choices. Get something good in advance and hang on to it. Even if it’s a couple of pieces of fresh fruit, keeping a snack handy and with you can save you from crashing your food plan.
Emergency Plan for Grabbing Dinner on the Go
In our imaginary scenario, you’ve been at the hospital all day and you’re tired and headed for home. You are looking at another long day tomorrow. You just want to get home, kick off your shoes and check your email. But you have to eat. You might think about just skipping it and going straight home. DON’T do it! You’ll get relaxed and then it will hit you. I need comfort food! And you’ll end up going for the Oreos and Cheetos.
On your way home, get some carry out that fits your Eating Plan or you could have something prepared at home. But let’s not count on you having something at home. This is an Emergency Plan so let’s assume you didn’t have time to have something in your fridge that works.
The Grocery Store
The grocery store is a good choice to grab dinner. You can be in and out in a few minutes and even pick up a couple of snacks for tomorrow. Grab a tray of pre-cut vegetables, prepared fruit, and maybe some lean meat from the deli. Don’t forget to get some bananas to take with you in the morning. They travel well and are a filling food.
You can pick up a frozen meal if you want something hot but grab a couple because you may need them in the next few days. You might want a supply of soups and maybe a package of wraps for your meat and veggies.
Any of these would be quick and easy choices for your dinner. You don’t have to do much thinking about it, I’ve done the thinking for you.
Carry out Restaurant
A lot of restaurants now offer carry out of better dinners. This could be a good choice for you especially if it’s one your way home from the hospital. You can call ahead so that it’s ready for pick up when you drive by. Let’s look at some choices.
TGI Friday
You can get carry out here and pre-order so it’s ready when you go by. Here are my choices.
*Grilled Salmon (with mashed potatoes and super veggies)
This one is a good choice with 595 calories and 35 grams of fat. That’s a lot more fat than the other meals we’ve looked at but it’s seafood fat and that is needed by the body.
*Million Dollar Cobb Salad with 6 oz. Center-Cut Sirloin*
800 calories for this salad and steak with 56 grams of fat. This is not a choice that I take lightly. It has a very high fat count but if you need that steak, sometimes you do when you’re under stress, this is the best choice from this menu in my opinion.
*Sides that can make a meal
There are sides that you can make a meal of that could be a better than ever choice than those above. Let’s see what we can do with these.
*Coleslaw 100 calories and 8 grams of fat
*Lemon-Butter Broccoli 150 calories and 11 grams of fat. You can ask for it with no butter and reduce the fat.
*Mashed Potatoes 220 calories and 11 grams of fat
*Super Veggies 35 calories and 0 grams of fat
There are some choices here and you can order a fresh hot meal and stay on your plan. You don’t need to think too much. The choices are here for you.
Chili’s
Chili’s has their Guiltless Grill choices that are pretty good for staying on your eating plan.
*Ancho Salmon 590 calories and
*6 oz. sirloin with grilled avocado 420 calories and 21 grams of fat
*Mango-Chile Chicken 460 calories and 21 grams of fat
*Grilled Chicken Salad 430 calories and 23 grams of fat
These are pretty nice dinner choices on the go. You can order them ahead so they are ready as you drive by. If you have certain dietary needs, don’t hesitate to ask for an alteration to the meal.
Little Caesers
If you must go for pizza, the way to stay on your eating plan is to modify the pizza so that it’s OK for you. Stay away from thick crusted pizza. The way those are made is that a lake of oil is poured into the bottom of the pan and the dough is floated on top, so they are laden with oil. I know, they taste great but it’s not a good choice if you are changing your size and shape.
Order a thin crust and for toppings veggies are the best course.
Classic Round Veggie Pizza 3 slices are 810 calories and 30 grams fat
Classic Round Hawaiian 3 slices are 570 calories and 18 grams fat
Great! Now you have Emergency Plans for all three meals. When you write out your plan on a card to have with you when you need it, so when you are in shock or just worn out, you can stay on the slim and fit track.
Do you like the idea of an Emergency Eating Plan? It can keep you going during tough times. The last thing you want to ruin your healthy plan because life throws you a monkey wrench.
About the Author Angie J. Hernandez, C.Ht.
A graduate of the Hypnosis Motivation Institute, Angie J. Hernandez, C.Ht., has her private practice in Milford, Indiana. She is certified in hypnotherapy by the Hypnotherapist's Union Local 472. Angie is the author of "Weight Loss Epiphany: The Workbook", "Charlie's Cuddly Animals for Little Geniuses" and "Weight Loss Hypnosis: Lose Weight with Hypnosis Scripts & Recordings". You can find out more about Angie and how to schedule private sessions by calling (574) 658-4686.
