Food Strategy

What is a great strategy for alcohol consumption?

1. A great strategy for alcohol consumption is to simultaneously drink water. A-So instead of counting the night as a loss, make an effort to drink water too. B-This will help keep you hydrated, prevent hangovers, and minimize the damage of drinking too much alcohol.

What is an alternative to drinking soda?

1. A very easy and effective alternative is to buy 100% fruit juice, but instead of drinking it straight, add just a little bit of it to a full glass of water to flavor it. A-You'll be surprised how refreshing this is, and you won't be getting an overdose of fructose from drinking 100% fruit juice.

Are preferences and associations learned or programmed?

1. Have you ever tasted something too sweet, too salty, or too rich? A-If you ate it frequently enough, it would become normal to you. B-We've become habituated to eating foods that overdo everything.

What does it mean when a label reads low fat?

1. High sugar! High sodium! High in preservatives! Highly processed! Highly unhealthy! Highly profitable!

What are some ways to make eating healthy easier?

1. Buy a rotisserie chicken and use the meat in various dishes through the rest of the week. 2. Buy frozen vegetables that you can microwave or cook on the stovetop quickly. A-Frozen food in general is fantastic, because it retains all of the nutritional value of fresh produce, 3. Master the stir-fry! I favor broccoli, so I'll cook the (frozen) broccoli in a pan with coconut or olive oil, add multi-purpose seasoning (without salt), pepper, ginger, and turmeric, and when it's nearing completion, I toss in some of the pre-cooked chicken to warm it up. It's a healthy and satiating meal.

Why should you not ban food items?

1. Food bans actually make the banned food more desirable in the long term, as we're psychologically drawn to things we can't have. A-A formal ban also suggests that this food is so desirable that your only chance is to force yourself to stay away from it. B-It's the wrong approach, because it increases the perceived value of low-quality food.

What should one have when it comes to dessert?

1. Frozen fruit is one of the single greatest weight loss inventions in history. A-It may sound ridiculous, but having to cut fruit is enough resistance for many people (like me) to not eat it. B-Frozen fruit is already cut and ready to eat. C-My go-to dessert is a bowl of frozen fruit (usually mangoes, strawberries, and blueberries) with a generous amount of cinnamon on top.

How can having no limits mean smarter and healthier options?

1. I allow myself to eat unhealthy food in any amount, but rarely choose to do so. A-Because of gradual changes I've made to my diet, I now generally prefer the benefits and taste of unprocessed, nature-made food. 2. Habits are our preferences, and, if we're smart, we can shape them to work for us instead of against us. A-Contrast the effortlessness of habit-driven behavior to the person who tries to win through sheer willpower, suppressing their food choices and calorie consumption for days, weeks, or months.

What are some alternatives of drinking water?

1. I like the taste of plain water, but some people like some zing in their drink, and that's okay. 2.. If you are accustomed to flavored beverages, you can make your transition away from "the dark side" easier by spicing your water up with fruits, spices, and carbonation. Lemons, limes, mint, apples, cinnamon, mango, ginger, cucumber, strawberries, oranges, and basically any other fruit (especially citrus) can liven up your water in a healthy way. A-Lemon is one of the most popular healthy water additives for good reason. B-It's tasty, it's packed with flavonoids and antioxidants (like Vitamin C), and it won't take much of it to add flavor.

How can taking longer to chew help with avoiding overeating?

1. I've tested out the 30 chews per bite mini habit and it's great. A-Digestion is much better, the food is more enjoyable, and it's tougher to overeat. B-I did find some issues with the flat 30 chews per bite rule. C-In practice, I would adjust to 15 + bites for softer foods like fruit and 45 + for tougher foods like meat, and I think that's a good general guideline to follow.

What is something that is required to create good habits and become more aware of our current behavior?

1. If there was only one change a person could choose to make for their weight loss journey, the right choice would be increased mindfulness. A-It helps change bad, mindless habits back into decisions we make and keeps us looking for other opportunities to make progress. 2. The power in this change is exceptionally more potent than it will ever seem, because, unlike temporary change, sustainable changes compound over time.

Why should you beware labels and corporations?

1. If we could trust things labeled low-calorie, diet, low-fat, no carbs, etc., then we wouldn't have to think about food and we'd all be thin. 2. Some people see the word "diet" on a food product, assume it helps them lose weight, and drop their responsibility on the spot. A-They will continue to gain weight.

How can changing your dinnerware help with eating habits?

1. If you want to change your dinnerware to psychologically help with portion control, the right combination is small plates and large forks, which have both been shown in studies to lead to less food consumption. A-It's worth mentioning because it's a one-time change that could help, but mindful eating is more important. B-You can do well, even if you're unfortunate enough to have small forks and large plates.

How should one go about adding a serving of vegetables to their food intake?

1. In that case, you can get more specific, like one serving of raw vegetables or one more serving than is typical. A-Ideas include: one full carrot, three pieces of broccoli, two pieces of cauliflower, half a bell pepper (red, green, yellow), one celery stick, one fourth of a cucumber, one handful of spinach, eight slices of raw radish, or whatever suits your tastes.

What is needed to change his habits?

1. The way to change your diet is to practice the new diet you'd like to have, not to forbid certain foods and hope you can resist. EX: When a soccer player wants to improve his kicking mechanics, he doesn't slap himself in the face if he kicks the ball incorrectly; he practices kicking it correctly.

What is success cycling?

1. It feels good to win, and when you start to win every day, you will change into a winner. A- Those who win frequently act more confidently and proactively because they learn to expect success, and their success will fuel further success. B-I call it success cycling.

What is an important concept to grasp when it comes to healthy eating and avoiding junk food?

1. It's important to grasp the following concept: A-People who eat a healthy diet long-term do not need to forbid themselves unhealthy food or force feed themselves healthy food. B-They just prefer healthy food. This is attainable for you too.

What does a serving of fruit look like?

1. It's important to know how much one serving is so you know what to aim for. A-One serving of fruit is one apple, one large cup of berries, one banana, or one orange. B-It's also important to always have fruit on hand if this is your mini habit. C-If you like it as easy as possible like me, buy frozen fruit, as it's ready to eat and doesn't spoil.

Why is it important to never require yourself to finish or "clean" your plate.

1. Logically, using the amount of food that's on your plate to determine how much you eat doesn't make any sense, especially at restaurants, since they determine your serving size. 2. If you have the plate-finishing habit, that means you have been ignoring your body's signals. A-Put another way, it means you're probably way out of sync with your body's satiety signaling. 3. The good news is that your body still sends these signals; you just have to decide to pay closer attention.

How should one go about making a mini healthy food upgrade?

1. Make one small healthy upgrade per day or at mealtime (depending on your plan and cue). A-Maybe you're at a restaurant and you swap your typical side of fries for a baked potato, green beans, or a salad. B-Maybe you're at home ready to snack it up, and you think to eat chips, but decide to eat some unsalted raw nuts first.

How can anyone not eat healthy food if they make it the most important thing?

1. Many have delegated their personal responsibility for their health and well-being to grocery stores, restaurants, and the government—they are too busy making money and governing, respectively, to take responsibility for individual health.

Why should one focus on success vs motivation?

1. Many people try to turn motivation into success, but they have it backwards. A-Success and motivation fuel each other, but the most reliable starting point is success, which leads to motivation, which then leads to more success.

What is multi-grain?

1. More than one grain is used. A-They can still be refined, devoid of nutritional content, and doctored with caramel coloring to make them look like whole grains. B-It's white bread wearing healthy-looking make-up.

Why is it best to use olive oil and hers, spices for dips and additives?

1. Olive oil and balsamic vinegar make for a great salad dressing. A-You can also add black pepper, herbs, cheese, and spices to flavor salads. B-If you're having (whole grain) garlic bread, olive oil and fresh garlic will make you dance.

What is one of the biggest risk with consuming alcohol?

1. One of the biggest risks for alcohol is how it might impact your food eating habits. A-It lowers inhibition and may increase your appetite for weight-gaining foods. 2. I recommend looking at your previous behavior to form your strategy. A-If you find yourself overdoing alcohol whenever you begin drinking, try to drink less often, to minimize your alcohol-related weight gain. B-If you always stop at one or two drinks, then you're probably fine, unless drinking causes poor eating habits, in which case you can either try to reroute your habits

What are factors that influence our food preferences?

1. Other factors that can affect our food preferences include: texture, appearance, smell, memories, beliefs, health impact, energy impact, gastrointestinal impact (beans, anyone?), and social influence (a common driver of alcohol consumption). A-Our food preferences involve many more factors than just taste.

As for when to stop eating, eat to satisfaction, not to explosion-What does this mean?

1. Overeating is a cultural and habitual practice. A-When you stop at 80% fullness, you'll enjoy the whole eating experience more. B-Inflammation and hormonal issues can disrupt the way your satiety signaling operates, but this is best treated by mindfully eating healthy foods as a staple.

What should you use as a flavoring or dressing?

1. Ranch dressing is soybean oil with make-up on. Instead, use hummus or guacamole for a veggie dip. A-Healthy hummus and guacamole can be prepared and even store-bought (read the ingredients!).

What does it mean when a label reads made with 100%. real cheese?

1. Real cheese is used, but it might account for 2% of the total product. A-This is common practice with cheese crackers, which contain a little bit of cheese and a lot of refined flour.

Why is it important to have a system and to take responsibility?

1. Self-responsibility is dying because of all the systems we rely upon today. A-We eat the food produced by the food systems in place. B-When attempting weight loss, we eat things labeled "diet." C-These systems take away our control, which can limit our sense of responsibility for our lives. 2. There's nothing wrong with following a system if the system brings you the right results. A-If a system does not produce the right results, it's our job to get out of it and take back control and responsibility.

Why is it important to be weary extra virgin olive oil products?

1. Since extra virgin olive oil has become a big business in high demand, it has attracted corruption, and your bottle of extra virgin olive oil might not be so pure. A-Whereas the other prior cases were misleading, but technically true, this is a case of pure deception. 2. In the second study, they found that, of the five top-selling imported bottles of extra virgin olive oil in the United States, 73% of samples failed the IOC sensory panel. " A-Sensory defects are indicators that these samples are oxidized, of poor quality, and/ or adulterated with cheaper refined oils." 133

If someone must experience change to believe it's possible, but won't try to change if they don't yet believe it's possible, how can they change?

1. Start the change, and belief will follow. Mini habits can enact real change, even with little or no belief, because they begin the change and make you believe. A-It takes more than dabbling to see the true effect of a new course of action.

What is an a example of an ideal mini habit?

1. The ideal mini habit is something extremely easy to do that also begins the process of engagement. A-For example, one push-up can begin the process of exercising. B-Eating one raw vegetable can begin the process of eating more vegetables. 2. When you begin a process, you're likely to continue doing it. A-Put another way, you're most likely to do what you just did.

What is the benefit and drawback to a crash diet?

1. The one perceived benefit of a crash diet or cleanse is that rapid weight results can spark belief, but getting rapid results without sustainability is harmful in the long run to your metabolism and your belief that you can change. Why? A-This "benefit" turns into a downside once you start eating normally again and regain the (mostly water) weight—you'll go right back to thinking that real change isn't possible.

What should be do instead of banning foods to reach a state of control?

1. The transition from a person who always eats unhealthy food to a person who allows it but usually chooses not to have it is first mindfulness and then new habits. 2. Being mindful of your behavior means you'll be better able to control it. A-You'll know your triggers. B-You'll be cognizant of what you need to do. 3. Even if you do just one minute of jogging in place per day, you'll be more mindful of exercise.

What is the true goal when it comes to eating healthy food?

1. The true goal is to eat healthy food, anyway. A-Eating is mostly a zero sum game, in that if you're eating healthy food all day, you won't have room left to fit in other food. A-Some people fear eating healthy food, thinking they'll continue to eat the same amount of unhealthy food and therefore eat even more calories. B-This is not true to a relevant extent, because healthy food WILL take up some room in your stomach and it's very satiating on a per calorie basis.

What is needed to take back responsibility?

1. The way to take back responsibility is to question everything. A-Is food coloring safe to eat? B-What does potassium sorbate do in the human body? C-What happens to oils when they're heated to high temperatures? D-Will this diet product actually help me or just give me a short-term result and false hope? E.-Is this fruit smoothie really 100% raw fruit blended up, with nothing else added? 2. These are questions that the typical person does not ask, does not care to ask, or doesn't have the time, energy, or expertise to answer. A-These questions matter, not just for being at a healthy weight, but for being in good health and minimizing your risk for disease.

How should one go about making healthy meal at home?

1. This mini habit is completely dependent on your current situation and habits. A-Some people always cook at least one meal per day, while others eat out all the time. B-I suggest breakfast, because it's very easy to make a healthy breakfast. (Eggs are great for weight loss because they are nutritious and make you feel full. 136 Fruit and yogurt are a fine option as well. Add cinnamon!)

What must be done to break poor eating habits?

1. To break poor eating habits, we must make them into conscious decisions again. A-It's the opposite process of forming a good habit, which is to make conscious decisions into subconscious non-decisions.

Way must be done to control food intake?

1. To control food intake, people initially try banning it, causing them to cycle between total abstinence and out-of-control bingeing. A-You will gain control of your diet by finding a sustainable place between those extremes. B-Whatever you attempt to do in order to improve your body must be completely and unquestionably sustainable. C-Trying to do too much will make it worse.

How can drinking one glass of water help with weight loss?

1. Water is a weight loss WEAPON for the reasons we covered earlier. A-You might think it's a bad idea to aim for one glass of water per day, because we're supposed to drink more than that. But pay attention to that thought, because that's exactly the type of thought we want to be having! B-Now you're mindful of how much water you're drinking per day, and thinking "I can do more than one per day," instead of feeling overwhelmed by "having to drink 8 glasses per day."

What does it mean when the label reads 100% wheat?

1. What it means: A-The product does not contain millet or quinoa (useless information). B-Saying 100% wheat does NOT mean that the wheat is whole, that there aren't other ingredients, and that it hasn't been refined and processed into oblivion.

Why is it important to avoid the anti unhealthy food approach?

1. When you rely on food avoidance rules, your willpower and motivation to adhere to them will almost certainly fail you at some point, and then it becomes awckward. A-Many people give up once they "break the seal" and eat even more forbidden food than usual.

What does it mean when a label reads made with whole grains?

1. Whole grains are somewhere on the list of ingredients, probably right after the refined grains (which make up most of the food).

Why is it best to switch to whole grains?

1. Whole grains have more antioxidants, fiber, and nutrients, and are slower to digest. A-If you don't think they taste as good as their refined counterparts (like white rice and white flour), you can learn to enjoy them as much or more. B-Tip: Think about the health benefits of the food as you eat it.

What type of oils are better for you?

1. You know that one oil you always cook with? A-Coconut oil and olive oil are better for your health and your waistline. B-They have great flavor, too!

How many mini habits should one pick?

1. You want to have a maximum of four mini habits, such as two food mini habits and one or two fitness mini habits.

What does not count as a home made meal?

2. Most microwave meals aren't healthy. A-Cereal and grilled cheese are not weight loss weapons. B-White pasta and marinara sauce is a weight-gainer (whole wheat pasta and olive oil, though, is a decent choice).