Bonus Habits For Your Health
Developing the Habit of Eat More Fruits & Vegetables and the Habit of Eating Less Meat
In this stage, you will learn how to develop the habitual behavior of eating 4 servings or more of fruits and vegetables every day and how to eat less meat and meat products during the week without feeling deprived.
Make Sure You Are Maintaining The Right Mindset for Change
• You believe with certainty that you can lose weight and get in shape and also that you will develop this habit.
• You are keeping your focus on the habit you are developing not the scale.
• You have decided that you will develop this habit.
• You are patient. You have realized that changing habits could take a little time and you are committed to the process because you want sustainable weight loss.
The Main Benefits of Developing These 2 Habits
Vegetables and fruits are excellent sources of vitamins, antioxidants, phytochemicals, minerals, and fiber. There is abundant evidence to support the notion that a high intake of vegetables and fruits greatly reduces the risk of developing cancer, cardiovascular disease, inflammatory diseases, and many other chronic diseases. A diet high in fruits and vegetables is a must if you want to significantly improve your chances of living a long and healthy life. A review of 200 epidemiological studies found that people who consumed diets high in fruits and vegetables had a 50 percent lower cancer risk, compared to people who ate only a few fruits and vegetables. My suggestion is to try to eat more of the servings from vegetables, rather than fruits, especially green leafy vegetables like spinach, chicory, etc.
If you look at all healthy regions around the world, including where I was raised in Greece, people eat a diet high in fruits and vegetables and low in animal products, especially meat. Is it a coincidence? I don't think so! Fruits and vegetables play a vital part in human health, and they should make up most of the food we eat daily.
The Amount of Meat we Need Has Been Exaggerated
A day does not go by without hearing how vital protein is to our health and that we need to be eating protein with every meal, especially animal products. Most nutritionists push the idea that a meal should include a vegetable, a starch, and some kind of meat or a food that is high in protein. My question is this. If protein was so important to our health and should be included in every meal, how do you explain the fact that all healthy regions around the world eat very little meat and animal products? They usually eat diets high in fruits and vegetables. I know, when I lived in Greece on average, we ate meat once per week and some kind of fish or seafood once per week. Most of our meals were vegan, with no animal products at all. Where did we get all our protein? Well, the same place where herbivores get their protein, which is from plants. Just because it's not a complete protein, it does not mean it's useless. For those of you who do not know the difference between complete and incomplete protein, let me explain. Protein is made up of amino acids. There are 9 amino acids that your body can't make, so you need to consume them through your food. They call these 9 amino acids, essential amino acids. Mostly meats and animal products have complete protein. Vegetables, although they do contain protein too, usually there are missing one of the 9 essential amino acids, and that is why they call the protein incomplete protein.
The fact that people don't realize is that you don't need to have some kind of complete protein with every meal. As a matter of fact, it's to your benefit to have most meals not having complete protein, because that will force your body to recycle old protein from your body. Many fitness experts would have you believe that the body will eat up your muscles if it has to recycle old protein. The body is not stupid. As a matter of fact, the body is brilliant. The old protein it recycles is from bacteria, misfolded proteins, dysfunctional cells, and mutated cells. It's like recycling garbage to make new products. But this process of recycling old protein is actually extremely beneficial to your health. As I had mentioned in Phase #3, the process of recycling misfolded proteins, dysfunctional cells and mutated cells, greatly lowers your chances of developing Alzheimer's disease and other forms of dementia and also cancer. Maybe this is the reason why regions around the world that eat a diet lower in animal products have much fewer incidents of cancer. Don't take my word for it, just look up the "china project." It clearly showed how, as the consumption of meat and other animal products went up, the incidents of cancer and heart disease went up too.
If this is not enough to convince you that we don't need to have that much protein for the best health and to maintain or build muscle, let me ask you another question. As you know, the body needs protein to build muscles and for growth. When do humans grow the fastest? Between 0 and 12 months. During this period, the average baby can triple in size. What is the perfect food for babes? Obviously, human breast milk. Do you know how much protein is in human breast milk? Per 100ml (a little less than ½ cup), the average breast milk contains 1.1 grams of protein (4.4 calories), 3.5 grams of fat (31.5 calories), and 7.2 grams, mostly carbohydrates (28.8 calories). (Sourse: CalorieSlism). So basically, only around 6% of all the calories the body consume come from protein. So, the average baby can almost triple in size having only 6% of all the calories he/she consumes coming from protein, but we supposed to believe that an average adult, who is done growing, needs to have at least 10% up to 30% of calories come from protein, depending on which source you read?
Popular Beliefs About Hight Protein Intake
Helps build muscle. Yes, that is true, but more is not better. Like I mentioned earlier, a baby can triple its weight in one year, consuming only 6% of all his/her calories from protein. I highly doubt it that adults would need a more significant percentage of protein to grow muscles.
Boost Metabolic Rate. Yes, it does that too, but I don’t consider having a faster metabolic rate as a good thing. Think about this. Let’s say you had a car, and your car got 30 miles per gallon, and I came to you and told you that I can fix your vehicle, so it gets 20 miles per gallon. Would you take the deal? Of course not, you would probably laugh at my face and throw me out. Well, trying to increase your metabolic rate is almost the same thing. A faster metabolic rate is a less efficient metabolic rate, which means it requires more energy to do the same work. A slow metabolic rate is actually an efficient metabolic rate, which is actually a good thing as far health is concerned. The only proven way to increase longevity is to decrease calories. With an efficient metabolic rate, you can get away with eating less. The only bad thing is that you have to find another way to entertain yourself other than just eating food. By the way, the main reason why your metabolic rate goes up when you eat food high in protein like animal products is because it take more energy for the body to digest them.
Control Hunger: Yes, protein does help control hunger, but at what cost? High protein diets are associated with many problems like Kidney problems, including kidney stones, intestinal problems like constipation and irregular bowel movements, Osteoporosis, and cancer. The fact is, you can control your hunger by simply adding more healthy fats to your meal, like Olive oil. This way, you don’t have to worry about any of the adverse effects of a high protein diet. I remember when I lived in Greece, most of our meals were vegan, but we always used plenty of olive oil. We definitely felt satisfied after a vegan meal that had plenty of olive oil.
How to Apply These Habits into Your Life
Best way to apply these 2 habits into your life is to do them separately. I would start with the fruits and vegetables first and than work on the meat.
So, Monday through Friday, you must have at least 4 servings of fruits and vegetables every day.
A serving of vegetables is approximately the size of your fist, and a serving of fruit is the size of an apple. The key to having more fruits and vegetables is to make them available. Make sure you keep fruits and vegetables in your house and where you work. The more accessible they are, the more likely to reach for them when you are hungry. (Genuinely hungry). Remember, you don't have a choice; from now on, fruits and vegetables are part of your daily diet.
On the Weekends, although you don't need to track anything, try your best to eat plenty of fruits and vegetables too.
Once you get used to eating more fruits and vegetables, start working on eating less meat. You can do by stopping eating meat or meat products at lunch time Monday through Friday. Only at dinner time you can have meat. It's also a good idear to have one day per week that you eat no meat at all.
Review of All The Actions You Must Take in Phase #7
Action #1: Watch Welcome Video
Action #2: Eat at least 4 servings of fruits and vegetables per day, Monday through Friday
Action #3: Don't eat any meat or meat products at lunch time, Monday through Friday. It's also a good idea to have one day per week that you don't eat any meat at all.
How to Track This Habit
From now on, Monday through Friday you must have at least 4 servings of fruits and vegetables per day. So, if let's say on Monday you ate only 2 servings of fruits and vegetables, that means you broke the habit 2x.
If you are woking on the eat less meat habit, and let's say you ate 4 servings of fruits and vegetables, but your lunch included meat, that means you broke the habit 1x. Each day make sure you record the number of times you broke the habit in your phone. Obviously, if you don't break the habit, you don't need to do anything. Every Saturday, count how many times you broke the habit this week. The goal for next week is to break the habit fewer times than you did this week. Before you know it, you will be eating plenty of fruits and vegetables and less meat.
How Long Should You Work on This Stage
My suggestion is to stay with this habit until you've had at least 3 consecutive weeks in which you applied these 2 eating habit perfectly. In other words, 3 consecutive weeks during which, Monday through Friday (Friday until 5 pm), you ate at least 4 servings of fruits and vegetable every day and no meat of any kind at lunch time.
How To Get Help
As you are trying to make all the necessary changes in your daily habitual behaviors you will come across obstacles that you might need help with. There are a few ways you can get help to overcome the obstacles that get in your way.
1) You can save your question and ask it on one of the Group Coaching Sessions.
2) You can email your coach
Where to Go From Here?
At this point, all 5 healthy behaviors should be habitual and part of your everyday life, and the weight should be coming off. Keep in mind, you might not have lost all the weight you want yet, but as long as you keep up with the 5 healthy behaviors eventual all the weight you want will come off. If not, they can be two reasons.
First reason, you are not following all the healthy behaviors as well as you thought, which in that case go back and revisit all the habits. The second reason could be that you are eating way too much on the weekends, and you need to cut that down a little.
Now, if you want to further improve your health, especially your immune system there are more healthy habits you can work on, and you will find all these habits in this subscription.
However, if you are happy with your current results and you don’t wish to further improve your health, and all you want is to maintain your current habits so you can maintain the results, as soon as you develop the healthy habit form this stage, which is the habit of eating more fruits and vegetables and less meat I suggest that you switch to the maintenance subscription.
The reason we recommend that you don’t just cancel the subscription is because, although the new healthy behaviors you learned are now habitual, unfortunatly due to the fact that everyday we get bombarded with messages to do the wrong thing, some time the old unhealthy habits can return. The maintenance subscription which is very low cost, it will ensure that you stick with your new healthy habits for life and even make them stronger.
I would like to wish you best of health and don’t forget to enjoy life as you are getting in shape.