Dining Out? Navigating A Temptation-Filled Menu


Your health influences your work, and to be successful you need to be healthy. After all, you are the face, image and brand of your company. You need energy, vibrancy and clarity to run your business and life. There are also major social aspects to being an entrepreneur: networking, mastermind lunches and client interactions to name a few.

"Eating out doesn’t have to be stressful or about indulgence" - Caryn O’Sullivan

Many people believe that implementing healthier habits leaves dining out and socializing in the past; or when you do eat out, that a plain salad with lemon juice is the only option. This is simply not true, and as said, your business depends on you getting out and being noticed. Eating out is so much a part of our culture, it is hard to avoid – and who would want to anyway? It is fun and effortless – no mess, no clean up, no planning or preparation required. However, with the ease of dining comes unknown ingredients, and for someone managing a food allergy, intolerance or sensitivity eating out can be dangerous at worst, and stressful for most. Even without these precautions, eating out is full of temptations that can steer us far from healthy: the bread basket, cocktails, desserts, fried foods and lots of butter. While those items are alluring and excite the taste buds, they are not waistline or heart friendly.

"Eating out is full of temptations that can steer us far from healthy: the bread basket, cocktails, desserts, fried foods and lots of butter. While those items are alluring and excite the taste buds, they are not waistline or heart friendly." - Caryn O’Sullivan

However, with a little bit of thought and preparation, you can have the best of both worlds: enjoying a social time out and making choices that are high quality and health conscious.

Here are some tips to stay on track, avoid temptations and still have a satisfying and fun experience.

1. Choose a place that has healthy options and not too many temptations. By doing preliminary research online (looking at the menus and reviews of a restaurant) it is easy to find an option that works with your plan. Farm to table, seasonal, and ethnic restaurants like Mediterranean offer plenty of vegetable-based dishes, salads, soups and healthier preparations. Many of these lighter options are found in the appetizer or side sections of the menu, so look beyond the entrees. There is no rule against ordering two appetizers or several sides to compose your meal.

2. Next, ask yourself what you want to eat before you get to the restaurant. Food descriptions on the menu can be tantalizing (on purpose), so deciding before you go will help you avoid the temptations. You can simply look online or call ahead. Also, don’t be afraid to ask for substitutions. For instance, if there is a meal that fits your diet like roasted chicken, but is served with French fries don’t be afraid to ask for a substitution like salad or steamed vegetables. If you have food sensitivities or allergies, it is best to call the restaurant in advance to inform them. Reiterate this information when you get there so the server and kitchen are aware of your requirements.

3. Once you have decided on the main meal, develop a strategy to avoid the temptations.c First, refuse the bread basket. Saying “no” to the basket before it is set on the table is much easier than staring at it and trying to resist taking a piece. Next, be aware of fancy cocktails, wine and sodas which come with a lot of sugar and extra calories. Your best option when eating out is to choose plain or sparkling water, especially if you are trying to lose weight. If you do choose alcohol, then make sure you are drinking water in between each glass to stay hydrated and on your game.

4. Dessert is another obstacle, often too tempting to resist. Avoid dessert completely by refusing to look at the menu. Once we see the options, the pleasure centers in our brains light up and it becomes much more difficult to refuse.

If you cannot pass it by or your peers want dessert, then choose sorbet, a light fruit dish or close the meal with an herbal tea like peppermint or chamomile. Herbal teas help you slow down and aid digestion as well.

"With a little bit of thought and preparation, you can have the best of both worlds: enjoying a social time out and making choices that are high quality and health conscious" - Caryn O’Sullivan

Eating out doesn’t have to be stressful or about indulgence. Nowadays there are so many different styles of eating; gluten free, dairy free, paleo, etc., that restaurants (and other people) are fairly accepting of changes or requests. Food is nourishment, and food cooked for you can be even more nourishing even if it is not the healthiest because it is a break from the cooking and clean up routine. For entrepreneurs who work from home, the cooking and cleaning cuts into productivity and as a result, mealtimes are not prioritized. Snacking and munching throughout the day then takes place.

To feel your best, avoid the processed foods, salty snacks, fried food and sweets. Focus on whole grains, vegetables, fruit and high quality proteins to get you through the day.

When you are out or at home, make choices that will energize you and stabilize your blood sugar. You don’t want to be fighting fatigue or ups and downs while trying to focus or work with clients. To feel your best, avoid the processed foods, salty snacks, fried food and sweets. Focus on whole grains, vegetables, fruit and high quality proteins to get you through the day. If you do steer off course (i.e. only sandwiches and cookies at a meeting), it is okay. Move on from there, with a restart plan ready for the next day to get back on track.


Male Managers Afraid To Mentor Women In Wake Of #MeToo Movement

Women in the workplace have always experienced a certain degree of discrimination from male colleagues, and according to new studies, it appears that it is becoming even more difficult for women to get acclimated to modern day work environments, in wake of the #MeToo Movement.

In a recent study conducted by, in partnership with SurveyMonkey, 60% of male managers confessed to feeling uncomfortable engaging in social situations with women in and outside of the workplace. This includes interactions such as mentorships, meetings, and basic work activities. This statistic comes as a shocking 32% rise from 2018.

What appears the be the crux of the matter is that men are afraid of being accused of sexual harassment. While it is impossible to discredit this fear as incidents of wrongful accusations have taken place, the extent to which it has burgeoned is unacceptable. The #MeToo movement was never a movement against men, but an empowering opportunity for women to speak up about their experiences as victims of sexual harassment. Not only were women supporting one another in sharing to the public that these incidents do occur, and are often swept under the rug, but offered men insight into behaviors and conversations that are typically deemed unwelcomed and unwarranted.

Restricting interaction with women in the workplace is not a solution, but a mere attempt at deflecting from the core issue. Resorting to isolation and exclusion relays the message that if men can't treat women how they want, then they rather not deal with them at all. Educating both men and women on what behaviors are unacceptable while also creating a work environment where men and women are held accountable for their actions would be the ideal scenario. However, the impact of denying women opportunities of mentorship and productive one-on-one meetings hinders growth within their careers and professional networks.

Women, particularly women of color, have always had far fewer opportunities for mentorship which makes it impossible to achieve growth within their careers without them. If women are given limited opportunities to network in and outside of a work environment, then men must limit those opportunities amongst each other, as well. At the most basic level, men should be approaching female colleagues as they would approach their male colleagues. Striving to achieve gender equality within the workplace is essential towards creating a safer environment.

While restricted communication and interaction may diminish the possibility of men being wrongfully accused of sexual harassment, it creates a hostile
environment that perpetuates women-shaming and victim-blaming. Creating distance between men and women only prompts women to believe that male colleagues who avoid them will look away from or entirely discredit sexual harassment they experience from other men in the workplace. This creates an unsafe working environment for both parties where the problem at hand is not solved, but overlooked.

According to LeanIn's study, only 85% of women said they feel safe on the job, a 5% drop from 2018. In the report, Jillesa Gebhardt wrote, "Media coverage that is intended to hold aggressors accountable also seems to create a sense of threat, and people don't seem to feel like aggressors are held accountable." Unfortunately, only 16% of workers believed that harassers holding high positions are held accountable for their actions which inevitably puts victims in difficult, and quite possibly dangerous, situations. 50% of workers also believe that there are more repercussions for the victims than harassers when speaking up.

In a research poll conducted by Edison Research in 2018, 30% of women agreed that their employers did not handle harassment situations properly while 53% percent of men agreed that they did. Often times, male harassers hold a significant amount of power within their careers that gives them a sense of security and freedom to go forward with sexual misconduct. This can be seen in cases such as that of Harvey Weinstein, Bill Cosby and R. Kelly. Men in power seemingly have little to no fear that they will face punishment for their actions.

Source-Alex Brandon, AP

Sheryl Sandberg, Facebook executive and founder of, believes that in order for there to be positive changes within work environments, more women should be in higher positions. In an interview with CNBC's Julia Boorstin, Sandberg stated, "you know where the least sexual harassment is? Organizations that have more women in senior leadership roles. And so, we need to mentor women, we need to sponsor women, we need to have one-on-one conversations with them that get them promoted." Fortunately, the number of women in leadership positions are slowly increasing which means the prospect of gender equality and safer work environments are looking up.

Despite these concerning statistics, Sandberg does not believe that movements such as the Times Up and Me Too movements, have been responsible for the hardship women have been experiencing in the workplace. "I don't believe they've had negative implications. I believe they're overwhelmingly positive. Because half of women have been sexually harassed. But the thing is it is not enough. It is really important not to harass anyone. But that's pretty basic. We also need to not be ignored," she stated. While men may be feeling uncomfortable, putting an unrealistic amount of distance between themselves and female coworkers is more harmful to all parties than it is beneficial. Men cannot avoid working with women and vice versa. Creating such a hostile environment is also detrimental to any business as productivity and communication will significantly decrease.

The fear or being wrongfully accused of sexual harassment is a legitimate fear that deserves recognition and understanding. However, restricting interactions with women in the workplace is not a sensible solution as it can have negatively impact a woman's career. Companies are in need of proper training and resources to help both men and women understand what is appropriate workplace behavior. Refraining from physical interactions, commenting on physical appearance, making lewd or sexist jokes and inquiring about personal information are also beneficial steps towards respecting your colleagues' personal space. There is still much work to be done in order to create safe work environments, but with more and more women speaking up and taking on higher positions, women can feel safer and hopefully have less contributions to make to the #MeToo movement.