Tuesday: Eating Healthy in the Cafeteria

Alright, let's admit it, we've all been there.  You're trying to be conscious about what you eat and then you walk into the place where healthy eating goes to die.

THE CAFETERIA.

The cafeteria near your cubicle may be run by a large food corporation who has the sole goal of profiting from your dietary habits or it may be your own kitchen that simply contains unhealthy food.

Professional Note: I am not a doctor and you should consult your physician before beginning any type of diet or exercise.

Personal Note: Honestly, this is not going to kill you.  Doing nothing however, and continuing down victory lane with the McDonald's style cafeteria-company-gets-rich-because-bad-food-is-cheap-food diet might actually kill you one day down the road.

Is this for me?
I would recommend this for individuals working to decrease their body fat percentage down to the 10-12% arena.

What if I my body fat percentage is already in the 10-12% range?
If you working to drop below 10% body fat, let me know and I will post information and sources on those topics. Please remember, losing weight is not the same as losing fat.

What is the simplest thing that I could do?
Track your weight and measurements in arms, chest, waist and legs.  Tracking is the most important aspect of this program, because it will allow you to see your progress and help you to stay positive about what you are doing.

Moving on,

1. THE RULES*
1. Avoid “white” carbohydrates
2. Eat the same few meals over and over again (this is easier if you are preparing your own food)
3. Don’t drink calories. No milk, soy milk, soft drinks, or fruit juice. Coffee & wine are OK. Keep them in small quantities.
4. Don’t eat fruit. Tomatoes and avocados are OK.
5. Take one day off per week. Eat whatever you want. Yes, whatever, but ONLY ONE (1) day per week
6. Allowed foods: Proteins, legumes and vegetables.  See below for details.

I hope this helps. If you have any other questions please let me know by taking the survey on the right!

• Proteins:
• Egg whites with 1-2 whole eggs for flavor (or 2-5 whole organic eggs, including yolks)
• Chicken breast or thigh
• Beef
• Fish
• Pork

• Legumes: 

NOTE-> Legumes are not the"optimal addition to your diet" many people find difficulty in eating mainly protein and fats, due to the high volume nature of protein based foods.  That is why the legumes have been included.  Personally, I do not use legumes. Instead, I would recommend substituting fats such as fish oil, peanut butter, avacado, olive oil, and (google for more options) with quantities varying with your activity level.  If you are highly active you will need significantly more fat in your diet.

With all of this said, using legumes does work.  Skeptical? Google "Slow Carb diet results"

• Lentils (daal)
• Black beans
• Pinto beans
• Red beans
• Soybeans

• Vegetables
• Spinach
• Mixed vegetables (including broccoli and cauliflower)
• Sauerkraut
• Kimchee
• Asparagus
• Peas
• Broccoli
• Green beans

Interesting Places to look:

http://robbwolf.com/ : a look at eating in the manner of the modern caveman

http://fourhourbody.com/ : a source of hacks for the human body
-Michael Lyons

*TAKEN FROM:Slow Carb Diet (p72) in Tim Ferris's The 4-Hour Body

Thanks to Adam @ http://adamloving.com/ for the layout