Enjoy Healthy Eating

You are indeed exactly what you eat. Your body is composed of what you have consumed. Take a moment to really think about that. Let it settle in, you are exactly what you eat. In fact, your body largely replaces itself every ten years. Now consider what you have given your body to work with over the last decade. Let us plan to do better in the next ten years to build a healthier you! And here is the great news: Eating a nutritious diet can be a far tastier and more satisfying approach to daily life than the typical “Western diet.” No kidding, there is a different way. With just a few steps, you can begin a journey toward a healthier, more rewarding relationship with food. We call this key “Enjoy Healthy Eating” for a reason—with an emphasis on “enjoy!” Discover your selection of baby steps in the guidance below. There is nothing but upside for you. 

Excelsior, Robert

The Objective: Build a Stronger, Healthier You... and Enjoy Doing So!

The eight body benefits of a healthy diet include: •    Maintaining hydration •    Facilitating efficient and effective digestion  •    Sustaining bone density  •    Feeding (and growing) stressed muscles •    Limiting unwanted body fat •    Reducing bodily inflammation  •    Stabilizing blood sugar    •    Fortifying the immune system  

A healthy diet should improve your energy, strength, and mental focus while helping to prevent long- and short-term illness. All of this can be achieved while enjoying the taste and texture (and even the purchase and preparation) of the food you eat.

Ten Things to Know

1. Your body uses food to build and sustain everything that is you—muscles, bones, organs, connective tissues, and most importantly, the brain. The brain is only 2% of your body weight but consumes 20% of your body’s energy demand.  

2. Digestion occurs in stages from when food enters the mouth until it exits the body. Each stage plays a crucial role in extracting nutrients and maintaining overall health.

• Ingestion:  Begins in the mouth. Saliva moistens the food, and the teeth and tongue mechanically break it down to create a small, round blob called a bolus, which is easy to swallow.
• Esophagus:  After swallowing, the bolus enters the esophagus. Peristalsis, a slow contraction of smooth muscles, helps move the bolus toward the stomach. Gravity and muscle contractions assist in this process.
• Stomach: The bolus enters the stomach through the lower esophageal sphincter. The stomach secretes gastric juices containing enzymes to digest proteins. Muscular contractions mix and churn the food, creating a semi-liquid mixture called chyme.
• Small Intestine: The chyme moves into the small intestine where most digestion and nutrient absorption occur. Enzymes from the pancreas and bile from the liver break down fats, proteins, and carbohydrates. Macro and micro-nutrients are absorbed through the intestinal walls into the bloodstream.
• Large Intestine (Colon): The remaining undigested material enters the large intestine. Water and electrolytes are absorbed, and feces are formed from the remnants. Beneficial gut bacteria help further break down some substances. The rectum stores feces until elimination.
• Defecation: Waste products exit the body through the rectum during defecation. The process completes the journey of food from ingestion to elimination.

3. Much of the body's ability to digest food efficiently and effectively depends on the gut microbiome (the productive bacteria located within the intestinal tract). 4. A substantial portion of the immune system lies within the digestive tract. The community of bacteria cultivated within the gut interacts with food consumed and strengthens (or weakens, depending on choices made) the immune system.

5. Food contains macronutrients, micronutrients, and fiber. 

The macronutrients are proteins, carbohydrates, and fats. Foods often contain more than one macronutrient: 

• Proteins: During proper digestion, proteins break down into amino acids. The body uses these amino acids to help build muscle, strengthen bones, and promote cell repair and growth. Healthy sources of protein include lean meats, fish, eggs, dairy, legumes, nuts, and seeds.
• Carbohydrates: During proper digestion, carbohydrates break down into two sugars—glucose and fructose. Glucose and fructose affect blood sugar levels. The measure of a food's impact on blood sugar levels is referred to as its glycemic index. Foods with a high glycemic index raise blood sugar more than those with a lower rating. Carbohydrates are an important energy source for both the body and the brain. They help regulate serotonin levels in the body which impact mood and emotional wellbeing. Healthy sources of carbohydrates include whole grains, fruits, vegetables, and legumes (beans).
• Fats (dietary): Provide essential fatty acids and glycerol. There are multiple types of dietary fat including unsaturated (both mono- and poly-), saturated, and trans fat. Unsaturated Fat: This is a healthy type of fat. Unsaturated fats help improve cholesterol levels and overall heart health. Healthy sources of monounsaturated fats include avocados, nuts, and olive oil; healthy sources of polyunsaturated fats include fish (omega-3 fatty acids) and walnuts and seeds (omega-6 fatty acids). Saturated Fat: Found in animal products and processed foods, saturated fat can raise LDL (bad) cholesterol levels and increase the risk of cardiovascular disease.Trans Fat: Found naturally at low levels in meat and dairy products, like saturated fats, trans fats can raise cholesterol levels in the blood and increase the risk of cardiovascular disease.

All macronutrients provide the body with energy in the form of calories. Calories from any protein, carbohydrate, or fat source that is unused by the body are converted into body fat. 

Micronutrients are organic vitamins and inorganic minerals. The body needs these in small amounts to function properly.  The body's highest-priority vitamins include A, B (1,2,3,5,6,7,9, and 12), C, D, E, and K. The body's highest-priority minerals include Calcium, Magnesium, Potassium, Chloride, and Chromium.     

Fiber feeds the bacteria in your gut, not your body. Fiber—whether soluble or insoluble—aids your body in the process of digestion. 6. Calories are a measure of the energy contained within our food that is absorbed by our bodies during digestion. The number of calories required to sustain a given person’s body weight at any given time varies: 

• Size – more for bigger people; less for smaller.
• Activity Level – more when people are active; less when they are sedentary.
• Age – more when young and developing; and less when older. 
• Sex – more for men; fewer for women. 

Consume more calories than are required, and body weight goes up. Consume less; body weight goes down. A useful rule of thumb: One pound of body mass equates to approximately 3,500 calories. 

Caution: Most people tend to underestimate the calories contained within the food they consume. They also tend to overestimate the calories burned during an activity. The result is predictably, larger people. 7. Unhealthy eating habits can lead to fat build-up within the body. There are two major classifications of body fat: subcutaneous and visceral. Subcutaneous fat is that directly below the skin which you can touch and feel. Visceral fat is the more dangerous form of fat that wraps around the organs deep inside your abdomen. The amount of visceral fat in your body is less visible and thus, harder to assess. Visceral fat is linked to a plethora of serious health conditions, including heart disease and type 2 diabetes.

8. Processed foods are those made from refined white sugar, white flour, white rice, and/or chemicals meant to enhance flavor, texture, or the degree of preservation. 9. Some increasingly popular food terms to be familiar with include:

• Probiotic: Consumable living microorganisms that have an additive effect on the gut’s population of helpful microorganisms and a beneficial impact on digestion and health.
• Prebiotic: Consumable fiber capable of reaching and nourishing the good bacteria within the farthest reaches of the intestines.
• Organic: Foods produced by methods that conserve and protect ecological resources and biodiversity while minimizing the use of chemicals such as pesticides. Standards and criteria vary widely.
• Genetically Modified Organisms (GMO): Foods produced from organisms that have undergone DNA changes using genetic engineering. Standards and criteria vary widely.
• Gluten-Free: A food or diet without the proteins present in wheat, barley, rye, and oats.

10. Blue Zones are regions in the world where people are speculated to live longer than average. Longevity studies of the people living within these regions provide insight into potentially helpful mindsets, social values, behaviors, and, of course, food choices and eating habits.

1. Stay hydrated. 60% of your body is water. Dehydration adversely impacts all aspects of body and brain performance. When you are feeling fatigued, unmotivated, or blue, drink more water. Proper hydration is essential for peak personal performance. While “eight glasses of water a day” has no basis in fact, the notion of drinking multiple glasses of water each day is certainly directionally correct. Start your day, fresh out of bed, with a glass of water.

2. Enhance your digestion. Billions of microorganisms live on and throughout your body, and the vast majority are critically important and beneficial to your health. The community of bacteria that are found within the digestive system is referred to as the gut microbiome. These bacteria are essential to digestion but also impact a myriad of health aspects via mechanisms scientists are only beginning to understand. The largest number of good gut bacteria are found within the lower, large intestine. They eat otherwise indigestible fibers. Keep them busy by adding fiber to your diet. Neglect to take in adequate amounts of fiber and bad bacteria will thrive. These bad bacteria are lovers of sugar and processed foods. They thrive on bad diets and, in conditions of excess, can begin to attack the lining of the intestine, leading to inflammation and “leaky gut” syndrome. To improve the digestion within the gut, consider the following:  To grow the population of helpful microorganisms within the gut … 

• Consume probiotic foods. Examples include naturally made yogurt, sauerkraut, kimchi, and pickles.
• Need a snack? Try a pickled vegetable, or a plain yogurt enhanced with chia and/or flax seeds.

To enhance the performance of your gut microbiome …

• Consume high-fiber foods. Examples include broccoli, lentils, and leafy greens.
• Consume prebiotic foods. Examples include onions, garlic, asparagus, and green bananas. 
• Need a naughty snack? Try a high-fiber snack of popcorn. If needed, use real butter.

Note: While a typical adult gut microbiome contains about 300 different species of bacteria, only a handful of these will likely be common with your neighbor. Your microbiome is unique to you and your effort to keep it healthy will vary as well. Try various probiotic sources to determine their benefit to you. To determine the impact on gut performance, consider the final stage of the digestive process – excretion. This process should be both regular and agreeable. Carefully evaluate the impact on regularity during the increased consumption of probiotic foods. Ideal regularity, in polite terms, is a neat and tidy daily evolution with a solid ending.

3. Protect your digestion - use antibiotics sparingly. Guess what? As the name implies, antibiotics are killers of bacteria, including those helpful microorganisms found within the gut microbiome! Antibiotics can quickly destroy the healthy biome within your digestive tract and thus impact its functionality. So yes, fighting short-term infection can undermine your long-term gut health. Use antibiotics sparingly and only when and as directed by a physician. When antibiotics are necessary, take the complete course of medication as prescribed. But importantly, create a plan to restore and/or improve your gut microbiome after any course of prescribed antibiotics. Try our 10-Day Gut Microbiome Recovery Plan.

4. Eat real foods. Healthy eating should help maintain strong bones, build muscles and strength, boost brain power, and nurture a healthy gut microbiome. In the table below, find some of the best examples of healthy foods that yield one or more of these four benefits. In the far-right column, take note of the Living Better favorites. These foods provide an especially high level of beneficial nutrition for a low number of calories.

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5. Expand your palate. Great news, the world of healthy eating is full of incredibly delicious offerings. Modern-day access to foods from across the globe provides us with a broad and deep range of wonderful foods.  If healthy eating sounds like boring eating, you are dead wrong! Not only are there more delicious choices available than ever before, but once you break the sugar cycle, you will be able to taste, smell, and enjoy each to a much greater degree. More enjoyable eating awaits you. Ready to explore what the world has to offer? There are thousands of great-tasting, healthy options out there. Some Living Better favorites include:

• Sunflower and pumpkin seeds - delicious and nutritious salty snacks and a great addition to salads!
• Kimchi - a spicy alternative to a traditional salad.
• Pomelos - a far less acidic version of the grapefruit.
• Venison - a tasty source of lean protein that can be sustainably harvested.
• Kefir, or full-fat Greek yogurt, with honey makes the greatest of desserts.

We encourage a principle that promotes “making every bite count.” A broader range of food offerings—some even a bit exotic—can help make every mouthful tastier, more nutritious, and more satisfying.

6. Go nuts. Many foods get lots of press, but the lowly nut is less heralded. It is time to properly herald almonds, pistachios, walnuts, cashews, pecans, macadamia, Brazil, and hazelnuts.  Nuts contain unsaturated fats, a good fat source, that can help lower cholesterol. They also have omega-3 fatty acids, which promote heart health, and are a source of protein, fiber, and vitamin E. And did we mention they are tasty? The regular consumption of nuts may also:

• Improve artery health.
• Reduce inflammation related to heart disease.
• Decrease the risk of blood clots, which can lead to heart attacks and strokes.
• Lower the risk of high blood pressure and early death due to heart disease.
• Prevent clogged arteries by lowering the levels of both triglycerides and  “bad” cholesterol i.e., low-density lipoprotein (LDL).

Warning:  Nuts are high in calories. They make great snacks, but most nutritionists recommend eating only about 1½ ounces—a small handful—per day.  Need a tasty treat option?  Toasted walnuts sprinkled with all-natural local honey. 

7. ¡Come más frijoles! Spanish for "eat more beans!" Another often neglected food group, beans and legumes, are the fruits or seeds of a family of plants called Fabaceae. Eaten by people from around the world—including the longer-life persons from Blue Zone countries and locales—beans and legumes are rich sources of fiber and important vitamins and minerals. Beans and legumes have significant health benefits. Eating more of them may help reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria. They, like nuts, are also great sources of protein.  Favorites to work into your diet include chickpeas, lentils, peas, kidney, black, soy, pinto, and navy beans, and peanuts. Disfruta comiendo tus frijoles (y legumbres)!

8. Spice it up! Herbs and spices not only make eating more interesting and enjoyable but can provide numerous health and nutritional benefits. Some even rev up the metabolism leading to higher calorie burn.  Make flavorful changes to your diet with these nutritional powerhouses: 

• Turmeric: (also called curcumin) is one of the most popular spices used today for cooking and for health benefits alike. Laboratory studies have shown that turmeric has some anti-inflammatory, antioxidant, antibacterial, antiviral, and antiparasitic benefits. 
• Ginger: This spice adds zest to a meal and aids with digestive problems. It contains anti-inflammatory properties and a high level of multiple antioxidants. 
• Cumin: A popular cooking spice used for its aromatic effects. Studies show that it is also beneficial for weight loss, cholesterol, stress management, and more. Cumin also has antioxidant and anti-diabetic properties.
• Mint/Peppermint: A popular herb used as a flavoring agent. Used throughout history for its cooling effects, antibacterial properties, and to improve digestive health. Some research has highlighted this bronchodilator’s positive impact on cardiovascular (heart) and pulmonary (lung) health.
• Cinnamon: A delicious source of health benefits including antimicrobial, antioxidant, anti-inflammatory, anti-diabetic, and anti-carcinogenic properties. Some studies have demonstrated a positive impact on blood sugar levels. Additionally, cinnamon makes food taste sweeter without adding sugar.
• Chili Powder: Capsaicin, the phytochemical that makes chili powder spicy, may play an important role in regulating heart and metabolic health. When consumed, chili powder triggers beneficial protein changes in the body conducive to weight loss. Studies have indicated anti-inflammatory properties to include relief from muscle pain and joint inflammation. Regular use can reduce the mortality rate tied to heart disease and cancer. 
• Parsley: A Mediterranean herb used for culinary flavoring, as well as a therapeutic treatment for high blood pressure and allergies. Parsley is full of antioxidants, carotenoids, and other beneficial vitamins that support a healthy body and immune system. Among these is vitamin K, an essential nutrient for bone health.
• Oregano: Another Mediterranean herb full of antioxidants. In addition to its powerful taste and smell, this herb contributes to the body’s battle against infections, inflammation, insulin resistance, urinary tract symptoms, menstrual cramps, and cancer.
• Cardamom: Sourced from seeds of plants in the ginger family, the spice’s healing benefits come primarily from a combination of its volatile oils, fixed oils, phenolic acids, and sterols. Cardamom seeds are analgesic, anti-inflammatory, antimicrobial, and antispasmodic.

9. Keep it fresh. Produce contains its maximum nutrient content the moment it is picked. Nutrient levels in produce can decay rapidly. You might be shocked to find that some seemingly fresh foods can spend a year traversing from the harvest to your table. This can be especially true of imported fruits and vegetables. In fact, in some circumstances, frozen foods can contain higher nutrient levels than supposedly fresh foods that may linger on the shelf of your grocer or your home. To help ensure freshness and the highest levels of nutrition, shop for quality local produce. Whenever possible, choose foods marked "local" at the grocery store or consider a visit to the neighborhood farmer’s markets or deliveries of local farm fare from dedicated farm-fresh food services.  

10. Find (and frequent) a quality, local bread baker.  Yes, that’s right...quality carbs are not the problem. The challenge is finding high-quality baked bread and goods that are both nutritious, beneficial, and, of course, delicious.  Two steps:

1. Find a quality local baker. A true artisan baker will use nothing but organic grains and flours, along with filtered water. They leaven bread naturally by navigating a long, slow fermentation process taking 24-36 hours from start to finish. Such bakers use locally grown whole wheat and different ancient grains from around the world such as Khorasan, Einkorn, and spelt. Bread produced using sourdough starter contains probiotics and renders a wonderful taste and texture. We suggest trying as many different whole-grain sourdough breads as possible to find the ones you really love. Of course, true artisans mix a little love into each loaf.  
2. Frequent that baker. Avoiding preservatives—a must for proper digestion—means your baked goods will last no more than 5 to 7 days depending on how they are stored. Treat your family to the very best baked breads with frequent stops at your local artisan baker.  

11. Avoid killer food #1: Sugar. There is little to no nutritional value in sugar and excessive sugar consumption leads to:

• Weight gain.
• Increased risks of heart disease, cancer, and type 2 diabetes.
• Accelerated skin aging and acne.
• Cellular inflammation leading to chronic body pain.
• Impaired eyesight.
• Accelerated dementia.
• Depression.
• And more.

Oh my. Yes, sugar can provide a short energy and mood boost, but this effect is temporary and leads to an increased desire for the next fix in the form of a flavored drink, doughnut, cookie, piece of candy, etc.  Worse, sugar is addictive. Yes, vulnerability to addiction varies from person to person, but it does not take much looking around to understand the extent of the problem. Become a student of finding and minimizing (if not eliminating) both the obvious and hidden sources of sugar—especially added sugar—within your diet.  Sadly, the Western diet is completely inundated with sugar. Prior to the 1700s, people ate little to no sugar. By the early 19th century, the annual sugar intake of the average Westerner was 18 pounds. Today, that number is over 62 pounds annually! This, according to the American Heart Association, is more than three times the recommended amount. What is the worst form of sugar? Arguably, high-fructose corn syrup. Again sadly, it is everywhere. Read labels carefully and avoid all forms of food that incorporate this additive.  Need help breaking the sugar habit? Try our 28-Day Break the Sugar Addiction Cycle Challenge. 

12. Avoid killer food #2: Foods produced with harmful vegetable oils. Of all the factors that can shorten your life, the consumption of harmful types of vegetable oils is third—right behind severe obesity and heavy smoking. The typical person eating a Western-style diet can consume a third of their daily diet in harmful vegetable oils.  Avoid the use of the following harmful vegetable oils: soy, corn, canola, cottonseed, peanut, sunflower, and safflower. These oils cause inflammation and have a detrimental health impact. They are hidden in many foods and are prevalent in fast and processed foods. Read labels...and make smarter decisions!   Instead, preferentially use olive oil, coconut oil, sesame oil, butter, ghee, lard, or tallow when eating and cooking.  

13. Avoid killer food #3: Processed foods. Limit the worst forms of carbohydrate intake—those made with processed forms of white sugar, white flour, and white rice. These highly processed foods have a higher glycemic index and thus act to rapidly spike blood sugar. Subsequent dips in blood sugar lead to cravings for more of these harmful forms of carbohydrates. Eliminate processed forms of carbohydrates from your diet. To help in your quest to avoid such foods, try shopping with a sharp focus on the outer ring of your local grocery store. These sections usually contain healthier offerings of fresh meat, vegetables, fruits, and dairy produce. Stay out of the aisles where processed foods lie in wait.

14. Choose healthier eating alternatives.  

15. Choose healthier drinking alternatives.

16. Choose healthier snack alternatives.

17. Choose healthier condiments. Condiments can be a significant source of unhealthy fats and chemicals, excess sugar and salt, and lots of calories. Be cautious when applying most brands of ketchup, barbecue sauce, maple syrup, jellies, and salad dressings. Be conscientious or these food complements will extract a toll on your health. Where possible, work to wean yourself from poor-quality condiments. Not only will doing such prove healthier, but you can also help restore your ability to taste, smell, and otherwise savor the natural flavor of food. Consider the use of real butter, high-quality natural olive oil, mustard, vinegar, and spices like cumin, chili pepper, paprika, turmeric, etc. to liven up your food when desired.

18. Manage blood sugar changes more effectively. Eat to maintain a steady blood sugar level and prevent spikes and dips that can quickly induce additional food cravings. Choose foods with a lower glycemic index. This is especially important during your first meal of the day. Avoid the typical breakfast laden with sugary offerings like sweetened coffee and tea, cereals, syrup, breakfast bars, or sugary smoothies. Instead, eat proteins like eggs, bacon, or beans and lower glycemic offerings like steel-cut oatmeal, muesli, plain yogurt, or kefir. And while vegetables and legumes may seem weird for breakfast, in many cultures they are a prominent feature.  Try it—you will discover improved levels of physical and mental energy after breakfast and throughout the day.

19. Address common nutrient deficiencies. Vitamin D and Calcium  Vitamin D is extremely important for a healthy body. Unfortunately, its deficiency is extremely common. So…

• Get outside and expose your skin to more natural sunlight.
• Eat select foods rich in Vitamin D. Examples include fatty fish, dairy products, egg yolks, and mushrooms.
• Take a Vitamin D supplement.
• Monitor your vitamin D levels. Get a blood test from a physician. Take a vitamin D injection if prescribed.

Vitamin D aids bone health by enhancing the absorption of calcium. But of course, there must be calcium present to be absorbed. Over 60 percent of adults don’t consume the recommended amounts of calcium per day. Calcium is essential for stronger, healthier bones, heart, muscles, and teeth. To increase your calcium intake, consume more dairy, such as yogurt or cheese, fish (such as sardines or salmon), beans and lentils, almonds, leafy greens, tofu, edamame, and whey protein. Or supplement with a pill or powder. Magnesium and Potassium Magnesium plays crucial roles in muscle and nerve function and energy production. Low magnesium levels have few if any, short-term symptoms; however, chronically low levels of magnesium increase the risk of high blood pressure, heart disease, type 2 diabetes, and osteoporosis.   Potassium is necessary for the normal functioning of all cells. It regulates the heartbeat, ensures proper function of the muscles and nerves, and is vital for synthesizing protein and metabolizing carbohydrates. A well-balanced, fresh food diet will generally supply enough magnesium and potassium. When in doubt, consider supplements or electrolyte powders, tablets, or capsules. Electrolyte powders and tablets are combined with water, which results in better overall hydration. Capsules are faster-acting.

20. Address body aches and pains due to inflammation. Cellular inflammation can occur practically everywhere in the body. It is the source of numerous maladies that include heart stress, joint aches, and more. To reduce body inflammation:

• Drink more water.
• Avoid killer food #1: Sugar.
• Avoid killer food #2: Harmful types of vegetable oils. 
• Avoid killer food #3: Processed foods. 
• Cook with turmeric and/or take turmeric supplements.
• Increase consumption of Omega 3 and Omega 6 fatty acids (e.g., fatty fish, nuts and seeds, plant oils).

21. Watch the alcohol. Studies exist that promote the benefit of imbibing some wines and spirits. Red wine is often cited for antioxidants called polyphenols, which may help protect the lining of blood vessels in your heart. Perhaps this is true; regardless, our guidance is mom's guidance: everything—or at least most things—in moderation. So, if you are going to drink, do so in moderation.  To those who are physically or psychologically vulnerable to any amount of alcohol, do not drink.

22. Use supplements as needed. A lot of people take a lot of supplements—an expensive habit. This is especially true in the United States, the source of the "Western diet." A full and varied diet can satisfy most, if not all, vitamin and mineral needs.  There are supplements you may find particularly useful, including:

• As indicated previously, the use of a vitamin D supplement is encouraged.
• A fiber boost using products like Metamucil or Benefiber.
• A probiotic. Like most things, probiotics vary widely in quality. Generally, supplements with higher numbers of live strains and higher levels of active cultures are better. Probiotics are live microorganisms that have a shelf life. Some (arguably the most effective) require refrigeration. 
• If personal health conditions demand, take supplements prescribed by your doctor, but do not fear a second opinion. 

23. Count calories....for a while! Knowing your actual calorie intake and calorie burn will help you better understand and appreciate the impact of both. Unfortunately, most people overestimate the calories they burn when exercising, and underestimate the calories they consume when eating and drinking. This is clearly not helpful.  How can we fix this? Become a part-time student in calorie counting.  First, use one of multiple online tools to determine your personal, daily caloric needs.  Second, understand the extra calorie demand that comes with periods of high physical activity—do not overestimate!  Third, with the help of ample online sources, estimate your calories consumed—do not underestimate!  Fourth, take note of the nutritional value of the calories you have consumed. For optimum physical health, strive for the most varied and highest level of nutrition per calorie consumed.  Continue the above practice until such time you gain a true understanding of your daily calorie needs and levels of expenditure and consumption. To aid in the above, consider the use of a calorie-counting app, as well as a fitness watch/app to track the calories you consume and burn throughout the day. 

24. Eat Optimally.  For most, eating less is far easier said than done. So how can we make fewer impulsive—typically detrimental—and more deliberate—hopefully wiser—eating decisions? How about trying some little things that, done collectively, can make a huge difference?  Drink water regularly throughout the day. Wake up and drink a glass of water. Have a glass of water at the ready all day long. And drink some before meals. Add some fresh squeezed lime or lemon juice and a slice of cucumber to add some pizzazz and amplify the health benefits. Add some variety by alternating between still and sparkling water. Make preferential food choices that studies say promote calorie reduction: 

• Avoid liquid calories...no fruit juice, sodas, or otherwise sugared drinks. It all goes down too quickly. 
• Eat low glycemic foods, especially during the day’s first meal (e.g., eggs, beans, steel-cut oatmeal, or for a delicious adventure, try Ful Medames).
• Eat filling foods first (vegetables and proteins). Eat bread later and likely, less.
• Have a high-quality protein with every meal. 

Find or create environments more conducive to healthy eating:

• Shop at the grocery store with an eye to the outer ring of the store. Stay out of the aisles where processed foods lie in wait.
• Stock healthier choices in your larder; eliminate the poorer choices. It is easier to avoid bad choices if they are hard to get. 
• Put out high-value, tasty snacks. Examples include apples, carrots, hummus (made with olive oil), nuts, and seeds.
• Avert your gaze at the store check-out counter. Getting gas? Then, pay at the pump.
• Never use a vending machine. There are no healthy choices found in these locations.

Manage your urges:

• Only conduct a weekly shop after a meal (i.e., a full stomach). Never when hungry.
• Reflect on how hungry you are and what you might want to eat BEFORE opening a restaurant menu.
• Try “easy fasting” by leveraging your highest priority—sleep! Consciously work to increase the length of time from the last thing eaten before bed until the first thing eaten the next day. Push for twelve hours and beyond.
• Serve food on smaller plates and in smaller bowls. Eat them with smaller utensils (And yes, this works).

Eat more slowly. It takes your stomach 20 to 30 minutes to tell your brain “Hey, I am full.” Give your body a chance to conduct this important bit of communication. So, perhaps…

• Learn to savor each bite, including look, smell, and taste! Take a moment to ponder the last bite's degree of deliciousness!  
• Take small bites and chew food slowly and thoroughly.
• Try eating with your non-dominant hand...but be careful not to foul your clothing or make a mess! 
• Place the fork and/or knife down between each bite. 
• Use a timer between bites and/or courses.

Note: Eat slower sounds easy but is not. Like most behavior changes, this will likely take conscious thought and practice, especially if you are a naturally fast eater. Work hard to slow down and enjoy.  Eat more deliberately:

• Only while sitting at the table. No grab-and-go. 
• Eat only from a plate or bowl. Not directly from a bag or a jar or a box.
• Identify and cut way back on sneaky calories. An example: Skip the ketchup.

25. Protect your diet during periods of vulnerability.  Times can arise in our daily lives where we are simply more vulnerable to poor eating decisions. These times include the following:

• Periods of fatigue: When you are tired, your body craves a pick-me-up. It can draw on your body’s existing stored energy resources, or it can demand the consumption of a quick pick-me-up. 
• Periods of high stress: Similar to fatigue, stress can demand extra energy. 
• Post-travel jet lag: Jet lag flips the body around and undermines natural food demands. 
• Periods of hunger: In some countries, the plentifulness of food has prompted many to forget how to be hungry. It is in fact good to be comfortable with a bit of hunger. There is no need to squash the early pangs, and in fact, there are some benefits to allowing such to persist. Your stomach and digestive tract do not need to stay full—give them a break for a while.
• Opportunities for free food: The availability of free food—perhaps a lunch spread at work, a birthday celebration, or when visiting others—is an irresistible draw. “Have to take advantage of that,” “Can’t let this all go to waste,” “A little piece of cake is a must,” ‘Wouldn’t be polite not to…”

The approach here is straightforward. Recognize periods of vulnerability before they arise and have a plan to resist.

26. Try fasting. Simply put, fasting is the opposite of eating. Fasting, for our purposes, is the willful refrain from eating (and sometimes drinking) in pursuit of psychological and physiological gains. Fasting for periods shorter than 24 hours is referred to as intermittent fasting. The practice has been shown to have a positive impact on digestion, cellular regeneration, and metabolic rate and can be effective in the pursuit of weight management and a leaner body mass. There are multiple methods of intermittent fasting, each with a unique mix of time duration, days per week, and food and calorie intake guidance. At Living Better, we are fans of the 16/8 method, sometimes referred to as the lean gains protocol. This method involves restricting your daily eating period to 8 hours. One approach, try skipping breakfast and fasting post-dinner until some sixteen hours later. We suggest some simple, cautious personal experimentation with commonly prescribed methods to see which might best fit your lifestyle and yield the greatest personal gain.   If you are tempted to try a bit of fasting, discover the LBLY fasting proposal here.  

27. Employ some novel concepts.

• Toxins are everywhere in the food chain. Specific toxins can appear and concentrate in specific foods. Eating too much of one food can introduce unacceptable levels of a particular toxin. So, avoid toxin concentration by varying the types and brands of the foods you eat. Some nutritionists suggest attempting to eat up to 30 different plant products every week to help optimize personal nutrition and minimize the buildup of toxins within your body. 
• Some studies indicate a benefit to keeping the ratio of meat to all other calories low.
• Food preparation can be fun but won't be for everybody. Regardless, learning to prepare food more efficiently can be helpful and rewarding. To help, consider the guidance in Tim Ferris's book, The Four-Hour Chef, to jump-start your effort to cook more efficiently. Or consider meal delivery kits that offer fresh, healthy meals you prepare from a kit, delivered to your home.  These can be a great way to learn cooking fundamentals without having to do a lot of research.

28. Journal to aid with self-monitoring You are unique. The impact of diet varies from person to person. We highly recommend tracking your performance to gain an increased understanding of yourself. Keep a journal for 30 days to record essential quantitative measures and qualitative attributes.   Quantitative: Throughout the day capture and record the following data and information:

• Your weight, ideally captured at the same time each day, perhaps upon awakening.
• Everything you eat and drink, including snacks.
• Use the guidance and link in best practice #23, and determine and record your daily caloric need and the associated calories for each item consumed.
• At day ten, begin to calculate and record your ten-day average body weight.

Qualitative: Throughout the day, take notes to characterize the following:

• Previous night’s sleep quality to include total time, restfulness, and the number of wakeups.
• Level of mental focus, physical energy, and hunger at mid-morning, mid-afternoon, and early evening. Also note any cravings (e.g., sugar, salt, protein) throughout the day.
• Highlight in green the healthy foods in your diet; in red the unhealthy choices. 
• Regularity. Note the number and quality of events. Keep it simple; no need to get carried away.

At the end of 30 days, assess the impact of what you have eaten. Write down what you have learned. Based on your conclusions, decide what beneficial changes you are willing to make. Repeat this exercise during periods of significant diet change.

29. Sleep Well! Sleep should be your priority! Key #2: Sleep Well is the first of three keys designed to help you build a strong physical foundation.  As discussed, all forms of fatigue lead to short-term cravings for the poorest of food choices. Such cravings make the pursuit of a healthier diet difficult and frustrating. Get your sleep right, and efforts to enjoy healthy eating will be easier and more satisfying. 

Summary

Build a stronger, healthier you, and learn to enjoy the process of doing so. In the near term, enjoy healthy eating to nourish and repair the body, and feel and think better. In the longer term, enjoy healthy eating to grow stronger and prevent illness and disease of all kinds. What will you do to create a stronger, healthier you?

The 12 Keys are sponsored by the good people at Living Better in the Later Years and are powered by their hopes for your long and fruitful life. Consistent with the intent, feel free to share the content herein with others as you deem appropriate.

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