Key to eating healthy in social environments is to plan ahead. Bring what you need. You are going to face peer pressure its part of the process. Just let them know why you are making other choices and if they continue to peer pressure you or give negative energy minimize spending time with negative people.
Tips when eating out with friends:
– Plan ahead. Look to see what’s on the menu to know what to choose that is the best choice for you and stick to that choice. If you don’t find anything, eat ahead and just get a drink or bring your own meal.
– Aim for healthier food choices. Look for options that have a lean protein source, vegetables, salads, etc.
– Eat slowly; make sure you chew your food completely. This will help you to eat longer which can prevent the desire for dessert or more. It also has a psychological effect on making one feel more full as well as helps digest your food better.
– Choose one thing on the menu you will have and stick to it. You can’t always control how much they’re going to bring but you can still control your quantity.
– Eat before you go so you don’t over eat. Having even a small snack can prevent you from making bad decisions.
– Bring a healthy dish to share if it’s a gathering.
– Don’t linger by the food this will prevent you from picking things up and will keep it off your mind.
– If you can, control the destination. Look up healthy food options and suggest them.
– Resist grabbing appetizers; this will prevent you from over eating.
– Avoid anything with the word crispy, battered, and fried, bread, aioli, etc.
Different diets are sweeping the world, going in and out. There’s low fat, high protein, low carbs, and more. Each diet will claim in works with the testimonials showing it does for some. However, we are too individualistic to eat the same food. Not one diet is right for one person. It’s up to you to find out what food is best for you and your body. Having a good idea on the amount of levels your eating and proper nutrition will help you reach your goal. People eat differently based off of their job from a physical labor to an office job and age plays a role, teens, kids, to adults eat differently, and based off of their workout and goals it can cause different foods for different reasons. It’s up to you to find what is best.
Your ancestry shaped you and the food your ancestry had plays a role as well. Based off of where your from the foods they typically eat will be loved by your digestive system. For example Japanese people tend to thrive better on rice, fish, sea vegetables and India ancestry their digestive system will do well with basmati rice, beans, curry, etc. This also goes in reverse. Foods that your ancestry doesn’t have much, the digestive system may have difficult time to digest the type of foods that your ancestry doesn’t eat. Research your ancestry the type of foods they have and see how your body does on them.
Your blood type influences the foods to have as well. There are four blood types, which are (A, B, AB, O). Each blood type has strengths and limitations that can influence your health. Based off of your blood type, when your food gets digested it causes a chemical reaction between the food and your blood. Some food will have no impact on the blood cells while others can cause the blood type to clump together, those foods are what you shouldn’t be having for your body. When you have food that is incompatible with your blood type it can cause health problems. For example Blood type O’s are more energizes by eating meat they do better eating less carbohydrates and more fats and protein when blood type B is better at digesting diary. Blood type A tends to burn sugar (carbohydrates) more slowly and can handle more carbohydrates in their diet.
You can find out your blood type by taking a blood test at your doctors office, or a blood lab, or there are home figure prick test that you can take.
Metabolism is the rate which you convert food into energy. Knowing your metabolic rate can help with knowing how much food your digestive system can process. Based off of your own metabolic rate you can convert food to energy quickly or it can store it for extra calories as fat on the body. Metabolisms rates can change based off of your age, stress level, nutrient deficiencies.
Observe your own body and how it responds to the food you give it. Everyone is different. Get to know your own body. It is the first essential step on discovering how to stay healthy for you. Metabolic theory is a perfect example of demonstrating that no one diet is right for all of us. For example you may know people who can eat processed carbohydrates and stay thin while others gain weight. It’s not because of carbs or that your body isn’t healthy, it is because everyone metabolizes these foods differently. When you know more on your metabolism and foods that your body does good with you will know how to choose foods that make you feel better and support your body and health. Give yourself time to explore your body and its responses then start to apply what you learn about yourself.
Ways to boost your metabolism:
Eat breakfast: If your don’t, your body will be in starvation mode and hold onto any fat that you have on your body to portect your self, so your metabolism slows it to conserves energy for when its needed most.
Have Protein: In each meal make sure our having a lean piece of protein to help build and maintain lean muscle mass. Having more muscle helps speed up your metabolism because muscle burns more calories than fat does even when the body is at rest. Try to get in around 30 grams of protein during each meal.
Step up intensity: During your workout make sure your intensity is high enough to be burning calories. HIIT workouts are a good way to insure this as well as interval workouts. Alternating from high speed to lower speed workouts gets your heart rate up and down. For strength training make sure the last 1-3 reps your going to failure to be at a point in each workout you’re pushing and challenging your body so it continues to improve.
Foods that speed your metabolism:
Craving foods isn’t the same as hunger. So if your craving something, that doesn’t always mean your hungry but it is a sign your body is in need of something and it’s communicating with you, so listen closely. Hunger is controlled by the stomach and is a survival mechanism. The brain controls cravings and is for your body communicating.
Most crave sugar, and when they do most go to candy, baked goods, chocolate, etc. What many don’t realize is there is so many alternatives to sugar cravings. When one is craving sugar the body is asking for quick energy. Glucose is fuel for the body’s cells. All carbohydrates contain sugar – but can vary based off of their chemical structure wither it is a complex or simple carbohydrate. They are processed differently. A simple carbohydrate is highly processed and contains refined sugars so they have little nutritional value. They have short-chained sugars which enters the bloodstream very quick causing a rush of energy then a crash in the body. Carbohydrates that are complex are carbs that are natural from the earth such as rice, grains, vegetables, etc. These are long chained and bond with fiber in the food. This process is slow in the body, which helps provide long lasting energy. Complex carbohydrates are healthy for the body.
When your blood sugar drops it will be telling you to eat something to bring it up. When people turn to sugar, coffee etc. to get through the rest of the day the blood sugar levels continue to go up and down throughoout the day. Instead grab a complex carb for example: oatmeal, quinoa, yams, and vegetables.
A carbohydrate is typically known as “evil” in the dieting industry or health. That isn’t always true, it’s the type of carb that people are eating which is the problem. A carbohydrate is the body’s number one energy source it is needed for the body to function such as a heartbeat, breathing, digestion etc. Just like anything you don’t want to overeat on a complex carb but you want enough to provide energy for the body to function properly. Simple carbohydrates are the ones you want to stay away from, they can cause weight gain because our cells do not require a large amount of glucose at one time then the extra storage is stored as fat.
Listen to your cravings they are signs. For example if one is craving a lot of salt foods they can be deficient in minerals, if your craving sweets they can be deficient in complex carbs, etc. The cravings are the body’s solutions to imbalances.
If you’re craving salty food it often means mineral deficiency. Salt contains 60 different trace minerals. When people are using table salt it has been refined and stripped away many of these minerals, which makes people lack in minerals. To satisfy this you can eat more seafood and vegetables, which naturally will be higher in minerals or also purchase a high quality sea salt to use when cooking. Having a multivalitin with minerals will help as well. If you find yourself stress it can be a sign of hormone fluctuations and low levels of electrolytes to help with this make sure your getting B-vitamins in your diet as well as electrolytes, coconut is a great option for electrolytes.
Craving bitter foods?
Bitter foods enhance digestion, which can be what the body is calling for. So if you’re typically craving bitter foods try to have more dark leafy greens, kale, collards, and dandelion. Dark greens help stagnant organs and elimination.
Craving pungent foods?
If you crave heavy, saucy foods it may be your body asking for more pungent foods. Try adding more ginger, cayenne, onions, leeks, pepper, or garlic to your foods.
Want more spicy foods? The foods you’re having could be lacking flavor. If you’re craving spicy the body is calling for vitality and energy. Try to incorporate more sauces with foods such as oregano, basil, red pepper, celery, garlic, jalapeno peppers, etc.
Craving heavy or light foods?
Foods can make you feel heavy or light. For example a lot of vegetables, raw food, or salads can make one feel light.
Do you crave entertainment?
If you find yourself out of boredom turning on the TV or eating, your body is craving a more creative life. Find what you like to do that is creative and supplement it the next time you get bored.
Do you crave a hug?
Are you eating to feed your emotions? Touch, love, and affection is important for the body and fulfillment. Don’t be afraid to talk and ask your friends and family for a hug when you need it.
Do you crave movement?
Stress and hard work cause tension, aches, tightness, and constipation. Exercise is a good way to release physical tension built up in the body. Do an exercise you like to start getting flow to the body.
Then we have the popular addicting foods that you may be craving:
Many crave pop with its caffeine boost and sugar addiction. A common reason many may also be craving pop is a calcium deficiency. In carbonated drinks such as pop there is phosphoric acid, which can leach calcium and magnesium from your bones, creating a vicious cycle of depletion and your body may really be craving and needing calcium. To get off of a pop addiction make sure your taking a calcium supplement, try a natural caffeine drink such as coffee no more then one time a day, stick to only black coffee, then limit your self slowly on caffeine drinks.
Potato Chips or French fries:
Unfortunately you typically find french fries or potato chips served when going out. These foods are fatty junk foods. If you’re craving them your body may be low on fats. Make sure your taking an omega 3 supplement or at least getting healthy fats such as salmon, fatty fish, avocado, nuts, olive oil, coconut, and such in your diet. Having fried foods can increase the amount of harmful LDL cholesterol in the blood system and link to strokes, diabetes, heart diseases, and more.
The moment your feel thirsty your body is already at dehydration levels. If your craving water, make sure to keep some on you throughout the day this will help you get in water. I always have a bottle where I go and continue to fill it up throughout the day. If your craving liquids or wet drinks it can correlate with issues like diabetes. Excessive urination and thirst are signs that your insulin levels are not healthy. Is what happens is extra sugar gets built up in your blood and your kidneys go in overtime and stress to process it. When the kidneys can’t keep up it gets excreted through your urine and makes you thirsty again.
Eating spicy food can change the body’s temperature and increase your metabolism by the way the body has to work to cool down. Your body may be craving it to cool down the body’s temperature.
If you sweat a lot, your body has a tendency to deplete sodium and glucose, which the body needs to function. If your craving a salty treats like popcorn it can be the body telling you its needing sodium, minerals, or glucose.
Craving Ice cream?
Many have an emotional connection with ice cream, taking us back to childhood or just memories of summer sun and heat. When your having an emotional time turn to what makes your happy, such as your hobbies, relax, and think of positive things you have in your life.
The crave for chocolate may be a sign the body needs magnesium, chromium, b-vitamins, or essential fatty acids. Chocolate is rich in magnesium, and cacao is one of the highest sources of magnesium. Craving chocolate may also be from emotions, chocolate helps metabolize serotonin levels. If your body is calling for it add cacao in a morning smoothie, oatmeal, protein shake, or buy a dark chocolate bar that is at least 75 percent cacao.
Craving Red Meat?
Does a hamburger or steak sound good? Cravings for red meat are an indication of iron deficiency. Make sure to get iron in your daily life, you can get it through a vitamin or supplement its important or consume more beans, spinach, fruit, legumes, etc.. Iron deficiency leads to fatigue and weaken your immune system.
Cravings are signs, so listen to them. Now that you know this try to make sure your getting in your diet what your body is telling you it needs. Cravings aren’t a sign to over indulge they are a sign to put it in your nutritional lifestyle.
A life transformation begins with one person that is you. Everything that is happening around you is a reflection of what is going on within you. Being aware of what is happening around and knowing it is also affecting you so surround yourself with what you want to achieve. If you want the world to change, you have to change.
A life transformation is an inner journey. It’s your inner journey. It’s not your family, friends, or your jobs you have to work on yourself first in order to change. You can’t make others happy being unhappy yourself and your happiness is your number one priority. When we strive to better ourselves what is around us will become better. You need to decide to take full responsibility of your health and lives. People accuse others around us as to why they haven’t reached their goal, so if your saying I’m too busy with my kids, my job makes it hard, etc think when you point one finger at someone, you have three fingers pointing back at you. Take full responsibility to what happens in your life. This forces you to make a change in yourself.
Action Steps for motivation:
1. Write it down. Record your progress. Describe your life and health transformations. This will help you learn more about your body and you can go back to refer as well. You can learn from it and have a connection with your goal
2. Take a before picture and progress pictures along the way.
3. Write down positive affirmations.
4. Believe. The first step believes something must change. Then you must believe that you must change. You must believe “ I can change it.”
Brian Tracy has outlined twelve steps to achieve goals:
1. Develop an intense desire to achieve your goals.
2. Develop a strong belief in your goals.
3. Write your goals down.
4. Determine how you will benefit from achieving your goals.
5. Analyze your starting point.
6. Set deadlines to achieve your goals.
7. Identify the obstacles that stand in your way
8. Identify the additional knowledge or information you will require.
9. Make a plan to achieve your goals
10. Visualize the achievement of your goals.
11. Persist until your goals are achieved.
Ask yourself “ What are you doing today?” Did anything you just say was a step towards your goal? Everything you do, every day, is actually for the achievement of goals. And what you may want to ask yourself is: Are they my goals? And: Are they worthwhile goals?
Get clear on what you want and your path to get there. Decide you are going to do it. Dedicate yourself to achieve your goals. You can create the future through visualization. You can go as far as your vision permits. Visualize your goals clearly, consistently, and they will begin to manifest now. Writing down a goal or vision makes a commitment by telling the subconscious mind what you want to do. You must think about your goals continuously when they become clearer they become more achievable.
Know when you set greater goals, you will face greater challenges. When you set the goal to reach an extraordinary level of health, people will oppose you. Peers may criticize you; family and friends will descend upon you; strangers will try to discourage you. You have to leverage your mind to handle these situations, maintain your focus, and enjoy the process.
You are in control in the possibility of having a dream come true, which makes life most Interesting. Get excited about your goals. Get excited about waking up in the morning. Become an irresistible force of nature moving rapidly towards each set goal.
During the day take time to think about how you feel. People do not acknowledge the connection between food and mood. Food does change your state of mind. For example processed foods lack nutritional value they can put people in a bad mood. When you’re eating chemical, artificial junk food you can have malnutrition. Examples: soda, ice cream, chips, fries are all easy accessible foods and most people turn to these foods to be uplifted from their moods, but the irony is these are causing the problem. Salt can cause people to feel tense. Sugar can give you a high then crash as soon as it goes down your emotions go down. What we really need to be doing with a food is seeking balance. The food we eat breaks down in the digestive tract, enters the blood stream, and creates changes in behavior through our neurotransmitters, impacting our mood. A neurotransmitter is a chemical messenger that relays thoughts and actions to the brain. For example if you have a bowl of soup you feel warm inside which brings people comfort. People have a tendency to crave aphrodisiac food when they’re on a date such as chili peppers, spice, avocado, chocolate. When one overeats the body’s blood flow is directed to the stomach and away from the brain, which causes people to feel sluggish and tired.
Each person’s food mood sensitivity varies; only you can determine the right amount for you to keep yourself in balance. Start to become conscious of your moods and you will be more careful with the choices you make. Record how you feel after you eat the foods and this will help you discover what is best for you.
Foods to Reduce Stress & put you in a good mood:
Your brain cells are capable of making their own chemical mood stabilizers, which can be affected by what you eat. High fiber, carbohydrate rich foods help put people in a positive mood. A healthy carbohydrate can cause the brain to produce more serotonin, which is a hormone for relaxing us. Fiber can help prevent overeating. Examples of these foods would be: sweet potatoes, rice, and vegetables.
Fruits and vegetables are another source to help avoid stress. Chronic stress can weaken the body to fight disease and cause inflammation. Vegetables and fruits are high in antioxidants, vitamins, and minerals, which can boost our immune system. Examples can be: squash, carrots, blueberries, spinach, kale, watermelon, dark greens, lemon, etc.
Another key thing to do when your down is to go out side and get some sun, which has vitamin D. Vitamin D can strengthen your immune system and send serotonin levels in your brain which brings you happiness.
Food to avoid when your having stress:
– High fat foods. Fatty foods thicken our blood, which causes poor circulation it can make one feel tired and lethargic.
– Caffeine: When were stressed, many of us do not sleep and turn to coffee to keep us going. Cutting back on caffeine can help maintain a healthy sleeping pattern.
– Sugar: Sugar is a simple carbohydrate causing a crash affect after a high, making one feel worse after.
Ways for to improve your mood:
Reduce processed food you eat
Eat more fruits, vegetables, and whole grains
Eat grass fed meat
Add omega-3 fats in your diet
Strive for variety
The rise in obesity rates correlates to the increase in portion sizes. I find this at most restaurants when I eat out. Studies have shown those that are served more at restaurants have a tendency to eat more on their own. You now hear of supersize meals as a normal meal for people. Take a look at how much the portion sizes have changed:
20 years ago a bagel was 3 inches today it is now 6 inches in diameter
20 years ago a cheeseburger was 4 ounces it is now 8 ounces
20 years ago a popcorn was 5 cups it is now 11 cups for a medium
20 years ago sodas were sold as 6.5 ounces they are now up to 20 ounces.
For example, if you have todays proportions of:
Breakfast – A 16 ounce coffee with added milk and sugar and a bagel (6inches in diameter )
Lunch – A 20 ounce soda and two pieces of pizza
Dinner – A chicken Caesar salad and a 20 ounce soda.
Compared to 20 years ago by the increase in portion sizes having that you would consume 1,595 more calories then if you had the same foods served 20 years ago. If one was to consume that many extra calories a day, due to portion sizes, for the course of a year you would consume more then 500,000 extra calories !
Ouch those calories can add up, especially if your not exercising to burn off those calories, and on top of that sodas, bagels, pizzas, and other similar foods are not providing the body and nutritional value.
Tips to Cut Portions:
First you want to try to speed up your metabolism so having 4-5 smaller meals a day will help this. When you have 3 large meals a day it tends for people to over eat during the meals, and feel more sluggish as all the food is crammed at once in your digestive system.
Have water throughout your day and before your meal, strive to get in atleast 8 16 oz of water a day. Filling up on water can make you less likely to overeat.
Have vegatables. Vegetables are a great feeler with little amount of calories.
Dinnerware – Have smaller dinnerware. If a plate has more room, it can play a psychological role by making one feel it up more.
Eat Slow – This not only helps with your digestion by foods being chewed and broken down more, but it also can make your meal last longer and helps reduce overeating. So chew slowly, set your fork down throughout your meal, and relax.
Don’t eat from a bag or a box – When one sits down and eats from a bag they can over eat by not seeing how much they’ve ate or what is inside. Having a visual que of how much one is eating helps you know your portion.
Limit Distractions – Turn of the tv, smartphone, or computer while your eating so you don’t continue to eat without thinking. It has been found that people who watch television between meals tent to consume more then those without distractions. Awareness does help.
Measure – Measure your foods or beverages with a measuring cup, tablespoon, teaspoon, or food scale
Use portion control dishware – you can buy different size dishware for different uses, measure how much can fit in them so you have an idea of how much you are serving when using them
Listen to your body – When you feel satisfied from your meal that is a sign you should stop eating.
Control Portions when eating out – Ask for dressings on the side, share a plate with a friend, ask for half of it to be boxed for to-go are all ways to watch your portions when eating out.
Vegetables – The USDA recommends having 2 ½ cups of vegetables a day. When you have vegetables throughout your day it’s key to get a variety of vegetables in. Dark green vegetables are full of clorophyll which is helps cleanse and provide energy and also you want to get colorful vegeables in, all provide vitamins and minerals for the body. Some excellent choices are broccoli, kale, spinach, asparagus, sweet potatoes, etc.
Lean Protein – Proteins help repair your muscle fibers, maintain or build more muscle. You want to be having lean protein sources which are salmon, chicken, eggs, and turkey. Lean protein sources are a higher percentage of protein with less saturarated fat.
Healthy Fats – Healthy fasts are such as avocado, fish, coconut, almonds, walnuts. Fats support the brains function, help asorb vitamins and minerals, and help with skin. Adding a table spoon of gaucomolie to your meal or snacking on almonds it’s a great way to get a healthy fat into your diet.
Healthy Carbohydrates – Carbohydrates provides longterm energy, fiber, and vitamins and minerals to the body. A Healthy Carbohydrate is such as yams, sweet potatoes, brown rice, quinoa, and oatmeal.