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Simple Eating Tips That Are Proven To Work

I don’t subscribe to the mainstream mantra of counting calories, but I do believe there are some mainstream recommendations surrounding eating that do work for most of us in our efforts to achieve better health and better body composition.  But I think some of these recommendations need to be tweaked a bit.

Without further ado…  Table Setting

1.  Portion control.  You certainly need portion control when it comes to processed foods.  In fact, they should be as minimal as possible.  But even real foods need to be eaten within certain portion guidelines.  You can overdo it on protein.  Excess protein can also be turned into sugar in the body just like a carb can.  You can overdo it on fruit.  Fruit contains fructose that can be turned into fat in excess.  Depending on your digestive health, too much fiber from vegetables can cause a problem for your digestive system.  Understand portions (how many grams of protein in an egg, how much fructose in an apple, etc.) in the sense of understanding how much protein and carbs and sugar and fiber and fat that your body requires.  *I help people with this in my 8 week program.

2.  Keep a food log.  Being neurotic about your food is not healthy (been there and it wasn’t pretty), so meticulously tracking your food day in and day out is not necessarily a great tool.  However, for some people, this can be a great temporary tool.  Some people honestly pay no attention to what goes in their mouth.  If you have never tracked your food or have not tracked it in a while, then doing some food logs for a week or two can be beneficial to see when and what and how much you are eating.  Analyze these logs (or have someone help you) to see how you can make some improvements in your diet.

3.  Understand basic nutrition.  From a mainstream perspective most everything is put into context of calories.  Beyond that, we are led to think of protein as only for building muscle, fat for only making you fat, and carbs being what gives us energy.  This is narrow and wrong.  Understand what proteins, fats, and carbs do within the body.  Educate yourself about your body’s need for vitamins and minerals and antioxidants and water.  Processed foods contain very little nutrients and thus won’t contribute to your health and will in fact harm your health.  *I’ll also be helping you to educate yourself about nutrition.

4.  Read labels.  You shouldn’t be buying much that comes with a label, but for the items that you do, read the label.  I don’t read a label for the calorie count and such; I read the label for ingredients. Read the entire ingredient list.  Hopefully it is mostly organic and it is entirely ingredients that you recognize as being found in nature.  For example, neither BHT or Yellow#5 is found in nature.  Know what you are putting in your mouth!

5.  Avoid fast food.  Most diet recommendations include this.  But let’s go further, learn to cook at home.  And by cook, I mean cook from scratch, not heat up a microwave dinner that is just as bad as fast food.

6.  Mindful eating.  Sometimes you do hear this out of the mainstream, but often in the context of trying to teach you to know when you are full so that you don’t overeat.  No problem with that, but I’d like to take mindful eating a step further.  I’d like it to mean paying attention to your food and how it makes you feel.  And I don’t mean that momentary wonderful taste in the mouth when you have the doughnut.  I mean the energy crash and belly bloating (or worse) that comes later after the doughnut.   Have an awareness of your relationship to food and how it affects your body (positively or negatively).



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