Unique Utility Watches

Many people begin the day either not having breakfast or making bad choices high in fat with no balance with their meal. Then at lunch they have a burger and fries, sandwich and chips, or try to be good with soup and/or salad, not understanding they just ingested close to 1000 calories due to heavy dressing and thick, non brothy soup. At supper they consume lots of carbs, eat a large piece of meat and have very little if any vegetables. Many people only have 4-5 servings of fruit and/or vegetables per week, and I am guessing on the high side. Not eating often enough, and eating too much when we finally get to eat can have horible results on our waistline and health.

The instructions are easy…just read and follow along.

Why don’t we make this very simple. I’m not going to get into the smaller details of every food you eat. Contemplate this: If it comes in a plastic bag, you pretty much don’t need it. Keep eating simple. Get creative with recipes and try to keep them healthy. So, here is our game plan. Divide a plate into 4 areas. Fill 2 areas of that plate with fruit and/or vegetable, one area of protein (about the size of the palm of your hand/4-6 ounces), and one area of carbohydrate. You should probably not have any complex carbohydrates (pasta, potatoes, rice, etc.) after 3pm unless it’s right before a workout.

I would think that there are not many people who don’t understand that we are supposed to eat plenty of fruits and vegetables each day. Follow this one simple rule…consume 6-8 servings of fruits and/or vegetables per day. Let’s try to follow just one rule. This rule can change our digestive health tremendously by adding fiber to our diet and improve our gut motility. If we changed nothing else, we should see some adjustment for the better. Do NOT add fat when cooking with vegetables!

Let’s make some more changes or add a few more rules. Consider protein to be just as important as the vegetables. Many people, especially in America, aren’t having trouble getting their daily protein needs met. The problem here is choosing the wrong, fatty options rather than something clean and lean. Recognize the fat content in the foods you are buying and make better choices. Choose your ground beef at 93% lean or even leaner. This tends to be leaner than most ground turkey or chicken(People seem to think of these as healthier choices than ground beef).

Don’t forget your fish. Wild salmon is my absolute favorite choice. You can have this 7 days a week if you want. Salmon is high in Omega 3 fats which are excellent for the entire body’s health, especially the brain and nervous system. Salmon is also very low in mercury. To stay with our simple theme, eat any other fish a maximum of once per week.

Complex carbohydrates are craving demons. Hunger demands a bag of chips. Mashed potatoes are great with butter… and gravy, too. Spaghetti and pizza are popular and make the meal 80-90% carbs. The dilemma here is… once we have them, we need more. If you can control your serving size and eat them at the right time of day, your cravings will be much more controlled. Many people have more success by eliminating them completely. My rule as I said previously, is to halt any carb intake after 3pm. If you do have them in the evening, control your portions… no more than a cup. This should not be the main course in our daily diet.

Lastly, the calories in your liquids should be watched. You should be drinking half your body weight in ounces of water every day. If you are not close to this level, begin working your way up to these levels by adding 20 ounces of water per week until you reach your correct amount each day. Don’t change this all at one time. Urinating more often as you conform to the higher intake is normal. Many people are walking around dehydrated which can send those bad signals of hunger. We sleep through the night, and when we wake up, the first liquid typically ingested is coffee, which dehydrates us. Diet drinks aren’t any better. They usually have aspartame as the sweetener which is horrible for you and triggers a high insulin reaction with nothing to digest creating cravings for food ( usually carbs ) soon after intake. If you think you are hungry…drink 8 ounces of water first. You might be surprised as to how it calms your hunger. WATER IS ALL POWERFUL!!

I hope you’ve enjoyed basic nutrition 101. This is how I start with many of my patients. It seems so simple, everyone should be doing it. I can go into more detail, and will in future articles. Every topic here can be different articles by themselves. Following these simple rules will get easy with time and persistence and you will be ready for the next stage. This is the map to a leaner you. So, divide your plate into sections, put the right portion sizes on it (hint: all the vegetables you want), and meet the stronger, leaner you before you know it.

Find the hidden codes to burning fat in only 7 weeks by choosing the blue text.

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