SMALL MEASURES

Dear readers.

In a week, we will be entering September. A strong physiological and psychological awareness awaits us regarding regular exercise, scientific nutrition, and a fit lifestyle. Humidity will be low, and temperatures will be at normal levels. I’m sure many radical decisions will be made in the name of healthy living.

It’s a fact that we’ve entered a period where people are taking serious steps in terms of sports and nutrition, mentally. The three months of a fit and athletic life, in other words. As you all know by now, balanced nutrition and the resulting state of mind are crucial for achieving health goals. What you eat, when you eat it, how much you eat it, and why you eat it are all very important.

I am deeply interested in every gram of food you consume and its effects on your body. I believe this is the perspective that will bring you to an aesthetically pleasing state, both mentally and physically. That’s why I continue to share dozens of articles with you, so you can easily create your own lunchbox and eat properly while out and about. This way, you’ll have the chance to personally experience that the secret to a fit and athletic life lies in conscious meal planning and nutrition. The recipes I offer are essentially your own healthy menu – menus that will nourish you throughout the day and reward your efforts.

So what do we do if, amidst our busy work schedules and hectic lives, we find ourselves forced to eat a meal at a cafe? This week’s topic is how to create a healthy cafe menu and what to consider when unavoidable situations. First of all, I should mention that our beautiful country has hundreds of delicious alternatives, both regional and niche. In this case, what we need to do is take the right steps if we have to eat a meal at a cafe.

My advice is to order a double espresso and cold water as soon as you sit down, instead of asking for the menu first. The logic here is that caffeine and water suppress the ghrelin hormone. This effect both triggers fat burning and makes you eat less. Ghrelin increases feelings of hunger, which in turn increases food intake.

So, is there any need for us to unnecessarily overeat, consume more calories, and then regret it and feel bad about it? I don’t think so. By the way, our menu has already arrived. Let’s take a look and see what’s on the table.

Almost every cafe now has diet menus, but I say we don’t necessarily need to create a healthy cafe menu solely with fat-free, salt-free, boiled foods. Another important point is what you did before coming to the cafe. If you’ve had a tiring day, I suggest a grilled, lightly cooked white meat option rich in BCAAs and amino acids. Instead of french fries, I think mashed potatoes with little oil would be a great choice. Your other option in this menu should be a salad rich in quality carbohydrates, vitamins, and minerals. Organic olive oil, or even grapeseed oil if available, along with pomegranate molasses and lemon, will instantly improve the nutritional value of your salad. If you add herbs like dill and watercress, you’re already 2-0 ahead. A lemon soda with your meal and a nicely brewed green tea afterward will relax you during the healthy cafe menu process, aid digestion, and balance your blood sugar levels.

Maintaining balanced blood sugar levels offers significant psychological benefits.

Perhaps there’s nothing better than taking a few small precautions and leaving the table of life without regret.

Stay well and with love.

Uğur Uğural