Wellbeing Hub

Check out our Wellbeing Hub with health and fitness tips to make the most of your sober month!


10 Tips for Eating Out

By Peter Rule on

It can sometimes be a bit “too hard basket” to eat out when you’re on a “diet” or a specific health/food plan that limits what you can eat/drink, not to mention socially isolating; But it need not be like this.

Firstly you need to remember that if you are on a “diet” or a specific plan, whether you’ve done it yourself or a healthcare practitioner has advised you of it, the intention for it was clearly to maximise optimal health, so it was a choice and when you make a choice you can’t say that you are missing out, because you’re not. All this means is that you’ll need to think outside the box a little from what you would normally opt for.

Here are some tips to help you:

1) Read the menu thoroughly & ASK questions

Fancy words and poetic descriptions excite our senses and emotions especially when the belly is rumbling and unfortunately sometimes what’s presented on the plate isn’t how the poem read, so you end up getting something that isn’t ideal for or a part of your “diet”. Ensure that you read the menu and ask the wait staff questions so that you can be rest assured that you made the right decision and don’t have regrets or guilt and also that your meal doesn’t contain any of the things you can’t have

2) Order a side of veg or salad

Veggies and salads are a great way to add extra nutrients and freshness to your meal as well as bringing balance to a dish. They are a light (provided you don’t have them smothered in butter or creamy dressing) addition to a dish without adding extra calories or making you feel heavy or sluggish. Either order a side or pick a dish with lots of veggies or that is a salad base.

3) Water in a fancy glass

If you aren’t drinking (as in Go Sober), why not have some sparkling water in a fancy wine glass or champagne flute. Ask for the wait staff to put some fresh mint, lemon, lime or orange slices in it to add flavour and make it a bit special.

4) It’s okay to leave food on your plate

Tell yourself that it’s ok to leave food on your plate regardless of the cost. Quite often we feel obliged to eat everything on our plate even if we don’t want it, purely because of the fact that we are paying for it. But you know what? It’s ok for you to leave food on your plate. As long as you are satisfied and have enjoyed what you’ve eaten, you are getting value for money and your body will also appreciate the fact that you listened to it and didn’t over stress it with extra food.

5) Aim for balance

Getting the macronutrients (carbs, fat & protein) in our meals is important for proper functioning. So again, question the dishes you are looking at and ask yourself do they appear balanced? Is there a combination of good carbs, fat & protein in that dish in a relatively balanced ratio? If yes, great; if not, perhaps order veggies or salad or omit something from the dish. We need balance for optimal health.

6) Be in control of your “normal” diet

We can’t always be in control of where we go and what’s on the menu, but you can be in control of your daily diet and let’s face it, it’s not always a bad thing if we choose a creamy, cheesy dish or even have some chips on the side. It becomes bad if your “normal” diet is filled with those things and more or if you dine out regularly and opt for those things. If you can be more in control of your day to day diet with clean, fresh, healthy foods, then when you eat out it won’t be too much of a burden on your body. Obviously opting for the best that’s available on the menu is always recommended.

7) Things aren’t always what they appear

More often than not we aim to remain healthy when eating out, but sometimes the things that are perceived to be healthy aren’t always. Sushi can be a good example. It’s certainly a lighter option than most convenient foods, but it is loaded with refined carbohydrates, which means a quick sugar source to the body and perhaps the need for something sweet in a couple of hours when it wears off. Brown rice sushi is a slightly better option, but a salad or even some poached eggs on sourdough with avocado is a far more nutritious & satisfying option. “Homemade” muffins, banana bread & fruit toasts are another example of this – lots of sugars, fat and refined flours

8) Set the rules with your mind before you buy

A lot of our choices are driven by the minds influence and food choices are no exception and are often poor when hunger is involved. Before you buy or choose your meal set the rules with the mind first. This way you are more likely to make a healthier choice and feel more empowered for it. The same goes for alcohol consumption.

9) Order smaller portions or share

There’s nothing wrong with ordering smaller portions or even just sharing your dish/es. You’re more likely to feel satisfied and content about the amount you’ve had than wishing you didn’t over eat and are now planning your next visit to the gym.

10) Don’t double up

Be mindful when making choices that you aren’t doubling up on the major food groups; for example having naan bread and basmati rice or deep fried spring rolls and honey chicken. Before you know it and without realising you’ve just had refined carb on refined carb or oil on oil. It’s not going to sit right with your digestive system, your blood sugar levels and your poor liver. Also think about what you ate earlier on the day……

Now’s the time! Go Sober this October

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10 Hacks to get you through Go Sober

By Juliet Hodges, Bupa UK on

Bupa UK’s behaviour change advisor Juliet Hodges shares her top ten hacks to help all those who are going booze-free.

Believe in yourself

You might be feeling apprehensive about a whole month without alcohol and wondering if you have the willpower to last a full 31 days. Research shows that yes, you do – as long as you believe you do. People who believe that willpower is unlimited tend to be better at dealing with tasks that require self-control, and also tend to be happier. Tell yourself that you can do it, and it’s more likely that you will!

Get your friends on board

Our friends and family are vital to our success with this kind of thing , – they can either be your biggest supporters, or biggest liability if they’re determined to get...

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Setting goals

By Mel Ingram on

Many of us set ourselves tasks and goals to achieve what we feel will make a difference to our lives. Sometimes we find it difficult to achieve these goals as the journey becomes too long, too hard or it simply gets overshadowed by other ‘higher priority’ tasks and therefore these goals are pushed to the side.

Start by asking yourself some simple questions that can help you take control of your life and achieve your goals –

  • What are you trying to achieve?
  • What are your habits and what do you want to change?
  • What have you achieved in life?
  • Do you live in the moment?

What are trying to achieve and what is your ultimate goal?

Is it to live cleanly, train for a 10km fun run, sleep better, lose weight, drink more water, change careers, start a...

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Tips on cutting down after your Sober October

By Go Sober Team on


Carry on your good work from October through to November and beyond. Here are some practical tips if you want to try to cut down on the amount of alcohol you’re drinking.

Quench your thirst! 

Before you start drinking, quench your thirst with a non-alcoholic drink.

Drink slowly

Have a drink of water with your alcoholic drink.

Make every second drink non-alcoholic

Alternate between alcoholic and non-alcoholic drinks. This will help space out your drinks.

Eat when you drink

Eat food when you’re drinking, but avoid salty foods – these make you thirstier.

Dilute your alcoholic drinks

For example, a shandy (beer with lemonade) or a wine spritzer (wine with mineral water).

Treat yourself

Alcohol isn’t the only thing you can indulge in. Why not try...

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