Tuesday, March 8, 2011

20 Food Tips To Go (Print and read!)

So I've been thinking about food lately, have even begun a new project with my own food intake.  In the process, I have come across a lot of information (in this case, 20 food 'bits') that took me by surprise in some cases, and in others was just a review.  But either way, feel free to print this page out, or just open on your mobile device and read it on a plane, train, etc.  Either way, enjoy!

-Coach Kev

9 Food Tips that you Probably Knew

1. Stop eating before you’re full! You will feel full roughly 10 minutes after a meal if you stop eating when the food begins to lose some of its taste

2. Eat your meals BEFORE you get hungry: usually, you use your brain to choose your meals, but when you are hungry? Stomach always gets what it wants.

3. Drink lots of water! You should drink ½ of your bodyweight in ounces of water (200 lbs = 100 ounces, or 12 ½ 8-ounce glasses of water)

4. Drink only bottled or filtered water: fluoride and chlorine found in tap water, along with other minerals, can be eliminated by most Brita and Pur water filters.
          a. Recent NYC scare involved abnormal amounts of led in the pipes and tap water; this can
           be avoided by running tap for 30 seconds and then turning on filter or filling up pitcher

5. DO NOT eat Shark, swordfish, King Mackerel or Tilefish; they contain extremely high levels of mercury

6. Avoid non-domestic produce: fruits and vegetables raised in foreign countries had to travel a LONG way to get to the shelves and your dinner table, and the amount of pesticides and preservatives used on these imported goods is staggering

7. Avoid frying ANYTHING: braise, broil, bake, grill, roast, sauté, but do NOT fry. Cook with water in a wok with butter, ghee, coconut butter or olive oil after cooking for flavor and texture

8. Fish should smell fishy, and fresh from the sea. But it should NEVER smell bad.

9. Real is better! Hydrogenated fats and artificial sweeteners should be avoided. Even if Weight Watchers and the Biggest Loser ‘endorse’ them, the research is clearly lacking, and butter, sugar, and basic fats from olive oil have been doing fine for hundreds of years. Don’t change Mother Nature’s recipe; it’s worked so far!

6 Food Tips that you probably didn’t know

1. Eat in peace: distractions such as reading, watching TV and noisy environments can disrupt digestion. You will also end up noticing how much food you are eating, how the food tastes, your spouse or partner sitting across from you, etc.

2. Avoid Nalgene or other water bottles that are not BPA free
a. Acceptable bottles (under the bottle)
i. #5PP
ii. #2HDPE
iii. #4LDPE

3. Chewing is important! Chewing is responsible for anywhere between 5 and 10 percent of digestion (depending on how well you chew and which textbook you read) and when food is not chewed well, the nutrients in food cannot be properly absorbed

4. 5 of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, Pollock and catfish
              a. Albacore tuna (white) has more mercury than light tuna (only 2 meals of white tuna per week are
                  allowed for everyone except children and pregnant women)

5. The word “Natural” does not mean healthy or safe: insect parts, dirt, rodent droppings: these are all considered “natural”.

6. Can you name that additive? Avoid purchasing foods with labels listing additives, colors, preservatives, emulsifiers, thickeners, anti-caking agents, bulking agents, flavorings, added seasonings or sauces, or any other chemical or product name you or your nutritionist cannot pronounce. The less ingredients, the better! Food additives have been linked with children’s ADHD, adult dementia, and directly with obesity.

5 Food tips that I didn’t know

1. Avoid fluids with meals: drinking fluids with meals can compromise digestion, and even if you drink a glass of water 20 minutes before a meal you will probably be fine throughout the meal.
         o Coach’s Cue: switching to this strategy has made a huge difference in my digestion!!

2. Take 30 minutes at each meal: I can’t tell you how many times I abused this, especially in a profession of 5-6 sessions in a row (5-6 hours), and eating out of Tupperware containers for lunch and snacks. Sit down, enjoy your meal, and relax!

3. Avoid scrambled eggs: cooking scrambled eggs causes oxidation of the cholesterol in the yolks, making it a harmful substance
         o Poaching eggs is best, followed by boiling

4. Avoid salt before cooking: Don’t tell Mom or Grandma, but adding salt before cooking can alter proteins during heating making them more difficult to digest. Even then, only use sea salt after cooking!

5. A butcher is your friend: A ground beef patty can contain body parts from up to 80 cattle (NO THANK YOU!), so have your butcher grind fresh ground beef in front of you while you wait.

 For more healthy eating and drinking tips, stay tuned to http://www.coachkevdineen.com/

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