We’re in the last week of Habit #4. Did you add any superfoods to your daily nutrition?

I’ve been thinking about the eating habits of people I encounter every day. And although everyone is different, I think I can break people’s eating habits down into 2 main profiles:

1. Those who eat clean; and
2. Those who don’t.

There is an abundance of data about the importance of eating a well-balanced diet consisting of whole foods. Whole foods meaning food that is as close to its natural state as possible.

This also means avoiding processed foods as much as possible. Every time food is touched (processed), the nutrient value declines. And the calorie content, unhealthy fat,  and sugar usually rises.

I would add a few other things to the “Avoid List” including fast food, anything fried, most appetizers, baked goods, candy… You should also minimize your sugar, salt, and white flour product intake as part of your healthy regimen. For my full list, click here.

Let me ask you a serious question.

If the next car you bought cost $1,000,000.00, would you hesitate for a second to give it the best gas? Or make sure to perform routine maintenance and hire the best mechanic?

You’re thinking “that sounds ridiculous!”. Which part?

I’ll agree that you can’t put a price tag on your life – that is ridiculous! But the feeding and maintenance is spot on. The only real difference is that if you neglected your car, you could always buy another one. But what’s your recourse for neglecting your body?

Think about it.

Here’s what I don’t understand. With all of this information and proof, why do so many people continue to make bad food choices?

Still not convinced? The numbers don’t lie. Two-thirds of Americans are overweight. Just look around.

I understand that eating clean is NOT EASY. But it’s ESSENTIAL to your good health and longevity.

And avoiding good nutrition (not eating clean) leads to far too many problems. Like obesity, diabetes, heart disease, and stroke just to name a few. I don’t know about you, but I will do anything and everything possible to avoid these life altering diseases. Which eventually become life ending.

And they’re so preventable! In fact, it’s also been proven that you can reverse the negative effects of these preventable diseases by eating better and exercising. Like feeding your expensive sports car “high test” fuel and performing routine maintenance.

So WTF???

It’s so infuriating to see so many people neglecting themselves. And for what besides a heavy price?

Why wait for a medical emergency? STOP making excuses! And STOP putting other people’s priorities ahead of your own.

I know what you’re saying. “I’m too busy and don’t have enough time.” But that describes everyone! You don’t know where to start? Did you ever hear of the Internet? Too overwhelming? Then hire a professional. Even if only for a few sessions. You’re worth it! Aren’t you?

I have a theory.

Eating “dirty” is more prevalent (and popular) today than eating “clean” because of but not limited to the following:

• Laziness. It’s just easier.
• Lack of discipline.
• Convenience.
• Ignorance.
• “Instant” gratification feels better than its counterpart – “delayed”.
• It’s more pleasurable to do what’s fun and easy in the present than what’s necessary and perhaps more difficult for the future.
• Martyr syndrome.
• Too busy looking for the next “quick fix”.

As far as I’m concerned, these are all unacceptable excuses.

You have a choice. And if you can’t figure it out, then seek help from someone who has. That can help YOU make better choices.

No quick fixes either. Commit to building your healthy habits one meal at a time, but for the long term. And before you know it, you’ll see results. Which will help to motivate your new healthy lifestyle.

I like how Darren Hardy put it in his best-selling book The Compound Effect. On page 59 he writes: “If you took a bite of a Big Mac and immediately fell to the ground clutching your chest from a heart attack, you might not go back for that second bite. If your next puff of a cigarette instantly mutated your face into that of a weathered eight-five-year-old, chances are you’d pass on that too. If you failed to make that tenth call today and were immediately fired and bankrupted, suddenly picking up the phone would be a no-brainer. And, if that first forkful of cake instantly put fifty pounds on your frame, saying ‘no thank you’ to dessert would be the true piece of cake.”

Great words of wisdom. If you haven’t picked up your copy of The Compound Effect, I highly recommend it! Get it here.

I’d like to wrap up by sharing a great article. It’s packed with 10 healthy eating tips that resonate with my philosophy. I hope you enjoy. http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

Next week we start Habit #5. The weather is getting nicer and I think you’re gonna like this one. In the meantime, start eating healthy for cryin’ out loud!

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Remember that slogan from 30 years ago? No, I’m not suggesting that you go to Burger King. That would be a ridiculous recommendation.

But it’s relevant with today’s advice. So hang with me for a minute.

In today’s fast-paced society, eating in restaurants has become a regular occurrence. Especially when you consider the potential of at least 3 meals a day, and the amount of hours most people work. The odds that you will eat out at least a few times a week are very high.

Which can become a BIG problem. One that slowly compounds over time if you’re not careful. The statistics don’t lie.

I often find it astonishing to see the food choices that people make. Grown people… Adults…

Things like mac ‘n cheese (I thought that was for kids), nachos, fried mozzarella, quesadillas, bacon cheeseburger with fries, wings, a rack of ribs, and on and on. Not sure if it’s due to a lack of knowledge, laziness, or simply neglect. I try not to be judgmental, but it’s worrisome.

Add a couple drinks to the mix and you’re over 2,500 calories – for ONE MEAL. Not to mention the high amount of unhealthy, artery clogging saturated fat. What if this happens 3 times a week?

You better loosen that belt, then rethink your strategy.

And the restaurants aren’t helping. I mean, if you look at the menu choices, you could make the argument that it’s not your fault. But unfortunately, I can’t accept that logic. Eating clean is YOUR responsibility. You’ve got to be more vigilant!

And that’s what we’re going to cover in this post.

If you are trying lose weight, you would be best served to completely avoid restaurants as much as possible. Whaaaat???

Why?

When you cook at home, you know exactly what you are including. And you can scale back (like on salt for example). Or you can substitute a healthier ingredient if desired (like olive oil instead of butter).

Full disclosure: I’m not a cook and realize that you may disagree with my logic. I’m just looking for ways to eat healthier.

I like when restaurants show the calorie count of each item. I don’t necessarily trust the amounts, but it’s a point of reference and better than no info at all. At the very least, it can help you make an informed decision about your food selection. Like what NOT to order.

Let’s look at some “common” examples. WARNING: These are real.

The recommended “average” daily calorie requirements for adults is 2,000 to 2,500. Actual amounts are based on your gender, age, and activity level. Daily sodium intake according to the FDA is no more than 2,300 milligrams (mg), which is equivalent to one teaspoon.

Here are some suggestions:

1. Eat a little something before you go out – to dinner, to a party, or to a function where food will be served. Like a handful of nuts, an apple or other fruit, an avocado or some raw veggies. This way you won’t be ravenous when you arrive, which can lead to some bad food choices. And you’ll eat less because you’re not as hungry. Do this especially if you’re planning to have a cocktail or two.
2. Definitely skip the appetizers. You will have enough food between your entrée and a salad. And you don’t need the extra calories and unhealthy fat (as most of these apps are fried or greasy).
3. Say no to the bread. If you had a snack beforehand to tide you over, ask them to “not” bring it over. It will only tempt you, so make it easier on yourself by avoiding it.
4. Get your salad dressing on the side, and use it “sparingly” to save on calories.
5. Eat a little less than you normally would at home since the calories and sodium are higher. Save the rest for tomorrow. And you’ll save calories and money.
6. Have it your way; healthy of course. Ask to have something special prepared. Most restaurants will do it if you ask. For example, ask for grilled chicken or fish without any heavy sauces or creams. With a side of steamed veggies. And a sweet or baked potato, or brown rice. Even if they charge you a little more (which they probably won’t), it’s well worth it. After all, we are talking about you and your health.
7. When a dish comes with fries, ask for an “alternative”. Like salad, fresh fruit, a baked potato, steamed veggies…
8. Avoid dessert. Except for special occasions. For the same reasons as skipping the apps.
9. Strive for 95. Percent that is. Nobody’s perfect. And every situation is different. So try to make the best possible choice given the situation you’re in. And enjoy it!

What do ‘ya think, can you do it?

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.