So, what were my fears? What would people think about me if I asked for my sauce on the side? Would they think I had a distorted body image? Would they think I was too picky? Would they think I should just stay home and make my own food if I had so many concerns (like I thought I should)?

The truth is: who knows? And the second truth is: who cares? I’m owning it. No sauce on the side is a pretty amazing thing, once you get over being concerned with how other people view you. And, just to be clear, when I say sauce I mean dressings, too. This means peanut sauce, curry, miso soy glaze, citrus vinaigrette, BBQ sauce, low fat ranch, etc. It can sound healthy, but that doesn’t mean anything. Especially when you don’t know what’s actually in it.

Why Ask For Sauce on the Side?

Most restaurant sauces and dressings have tons of sugar in them (a major inflammatory). It may be a healthier substitute like maple syrup, agave, or honey. It could also be high fructose corn syrup or a zero calorie sweetener like splenda (sucralose). Whichever it is, there is no way to know which, or how much is in it. For someone with diabetes, candida, or any type of sugar intolerance, this can be a nightmare. You might think you’re doing something smart by ordering a salad, but that dressing can have just as much sugar in it as a coke.

Restaurants also use a lot of salt in their sauces. As someone with low blood sugar, that’s no big deal for me. But, if you have high blood pressure, asking for your sauce on the side is a great way to continue eating out (occasionally), without compromising your health. If you’re looking to lose weight, cutting down on sauces is also a great way to cut down on empty calories.

Sauces and dressings also tend to contain soy and other allergens, along with thickeners, MSG and other hidden ingredients. I, personally, would rather not deal with. For those with gluten sensitivity, thickeners are often made with flour (it’s called a roux). Just as an experiment, next time you’re in the grocery store, take a look at the ingredients in a bottle of salad dressing or premade sauce. Most of the time, you’re going to be surprised at how many ingredients manage to sneak their way into that little bottle.

When I ask for my sauce on the side, I don’t have to worry about all these things (not to mention that any bottled salad dressing makes me break out). Why take the risk? No sauce on the side keeps me in control. If I want to taste it, I can. If I want to pour the whole thing on, I can. It’s up to me.

Besides, when I go to a restaurant, I am paying good money in order to get what I want. It is a service. And yes, my heart goes out to the servers that have to deal with so many individualized requests. However, it never hurts to ask. If the answer is no, great, then the answer is no. It’s better to have an actual answer and move on so I can enjoy the food and company, instead of being stuck in my head and being too embarrassed to ask.

So, from now on, if you see me in a restaurant, I’ll be the one proudly asking for my sauce on the side.

And, for those of you who want to stay in and eat even more delicious and healthy food than you can get in a restaurant, stay tuned for a post on luscious sauces and dressings.

Goals Goals Goals…

Everyone’s talking about them, it’s the thing to do! What’s your 5 year plan, 10 year plan, what are you going for?

I’m very lucky, I’ve reached a lot of goals in my life. And every time I reach one, I make another. Sometimes, I even make another goal once I’m halfway to my present goal. It’s exhilarating reaching my goals. I feel proud, excited, competent, and happy. And, it also makes me crazy. Constantly focusing on the future can make me feel like I have no time, like I’m racing some invisible clock.

I totally agree that it’s great to have direction, it helps inform all your choices. But, there’s also a danger to being so goal obsessed. The danger is that it never ends, and we end up living in and for the future, rather than the present.

This week, I’ve really been focusing on what I like to call “the process”. Can I enjoy the process of creating a workshop, rather than focusing on how many people will attend? That doesn’t mean that I stop inviting people or putting up fliers, it just means that I put up fliers for the sake of putting up fliers and enjoy where that leads me. I take in the neighborhood coffee shop and talk to some people on the way, rather than getting there as fast as I can so I can get to the next place as fast as I can  and so on and so on in a constant race against time. I’m loving this new way of doing things. I feel more at peace. I also feel like I have so much more to learn from each moment and interaction when viewing my actions as part of the process, rather than something to get through as quickly as possible so I can get to the end goal.

What can you do to take a step back to be more present in your life?

With love,

Samantha

1.       When you eat out, you never know what it is in your food or how it has been prepared. You can get a basic idea, but you can’t see what’s happening in that kitchen.

2.       It’s less expensive. The cost of eating out or ordering take out can pile pretty darn high. Just look at how much you spent on eating out in the past month. You can make great meals for yourself at a fraction of the price.

3.       Prepackaged foods are often high in sugar and salt and contain preservatives. The food you eat is an integral part of your well-being. If you are looking to improve your health, home cooked food is a vital component.

4.       For me (and I know it’s not everyone, but I have faith that you can get there!), cooking is therapeutic. It’s a way to focus the mind and to feel connected to what is nourishing your body. Food gives us our energy, our life force. It’s also an opportunity to create something. What fun!

5.       If you are dealing with any sort of health issue, food literally can be your medicine. If you learn how to use it properly, you can improve almost any health issue dramatically.

For those of you in the “But I don’t know how to cook” boat, here are my words of wisdom for ya:

1.       First of all, I hear ya, I really do. I was in the same boat at one point. Cooking, just like anything else, is something you have to learn. A lot of us weren’t taught how to cook by our parents. And unless we went to culinary school, we weren’t taught in middle school, high school or college. The first step is to realize that cooking is a learned skill like any other.

2.       You’re not going to be great at it right away. Well, some of you may be, but for more of us it’s a learning curve. There are endless possibilities with cooking. I remember when I started getting into gluten free baking. At first, I was really terrible at it. I had no idea what the difference was between a coconut powder or coconut flour. How was I supposed to know? I still have major blunders, like making millet for the first time a few weeks ago. The first few times you try something new you might screw it up. Just like if you try skiing for the first time. You will probably fall a few times before you get the hang of it. Be easy on yourself and don’t give up!

3.       Keep it simple. Steaming veggies or making a whole grain like brown rice or quinoa is a great place to start. You’ll learn your flavor/spice preferences and the style of cooking (braising, boiling, steaming, roasting, baking etc) you prefer over time. Enjoy the discovery process! You don’t have to be fancy about cooking. The simplest foods are often the best.

4.       Remember, no one was born knowing how to speak, walk or cook! You may not know how to cook now, but that means nothing about the future. It’s your choice.

5.       You can always come to one of my cooking classes if you’re looking for some inspiration! I am also available for private consultations. Just send me an email here.