Thane Fitness OrbiTrek PRO Manuel Du Propriétaire page 17

Nutritional Guide
h u n g ry, not just craving food. As much as possible, try to follow this simple but powerful principle of eating.
The second timing principle - to stop eating when you're no longer hungry - is also very powerful, but may contradict some
childhood training. Remember "Eat! Children are starving in India/ Somalia/where v e r..."?
That may be true, but it is certainly no reason to stuff yourself. Childhood lessons are not always good ones. The most natural time
to stop eating is when you're full, which is, surprisingly, not what most of us do. This principle means that you should stop even if 95% of
the food is still left on your plate or if only 5% is left. It doesn't matter. The amount of food on the plate is of no importance; it is completely
a r b i t r a ry and irrelevant to your body's needs. What is important is only how you feel. If you're satisfied... if the hunger is gone... STOP.
If you can master these two basic eating concepts, you will, to a large extent, master your nutritional and weight situation fore v e r.
R E S TAURANT EAT I N G
This is a particularly troublesome area. Restaurants, for some unknown reason, love oil and butter. Even simple salads are dro w n e d
in truly ridiculous amounts of oil. Vegetables are cooked in butter and topped off with more butter before being brought to the table.
This abuse of oil and butter is the single biggest problem with eating in restaurants.
Food freshness is also an area of concern. Fish, poultry and meat, in descending ord e r, are most likely to be problematic.
Be careful. Ask plenty of questions, particularly about freshness. If there is any reason to believe your food is not fresh, order something
else, or leave.
When ordering in a restaurant follow these simple ru l e s :
• Always ask how much oil or butter is in the dish(es) you wish to ord e r.
• Insist that the dish(es) you want be made with no oil, or butter or at worst, a very small amount.
• Refuse any offer of sprinkled cheese to go over your food.
• O rder salads with vinegar dressing only, or lemon wedges that you can squeeze onto the salad. If you must order dressing fro m
the house, get one that separates, like vinaigrette, so that you can pour off the oil that floats on top, using only the tasty part below
the oil. Or bring your own, healthful salad dre s s i n g .
• Never order anything that is deep fried! Remember to ask about this, because there are many more foods that are deep fried than
is obvious from most menus. For example, Italian restaurants often deep fry their "eggplant parmigiana". You must ask, and avoid
all foods that are so pre p a re d .
• Avoid creamy foods. Many dishes that are normally pre p a red with cream are just as tasty without it. Ask the kitchen to pre p a re
it the way you want it.
• O rder a salad first, the larger the better, and ask that it be brought out immediately. Avoid the oily/cream dressings, and eat the
salad as soon as it comes out.
• Say 'no' to the rolls and butter.
• Try to resist the temptation to order dessert. If you must do so, get one that is as close to "real recognizable food" as you can get.
A cup of fruit, or a fruit tart may do. In any event, avoid the creamy cakes and pies.
• In general, do not be afraid to ask for what you want. If they say "no", say "good-bye". There are plenty of restaurants that will be
only too happy to accommodate you, so don't put up with anything less than what you know is right for your body.
C H E AT I N G ( i n d u l g i n g )
Yes, you are going to slip once in a while. It's OK as long as you don't use it as an excuse to re v e rt to your old eating habits. Just get
back on track with your next meal. Don't feel guilty. Just remind yourself how well you've been doing and give yourself a pat on the
back for coming so far. Learn to reject your old, bad ways — to renew your dedication to yourself and to the new body and health you are
d e t e rmined to achieve.
HOW TO HELP PREVENT CRAV I N G S
1) BREAK THE CYCLE!
• Food quality: This is the most important factor you can change in the area of negative food cycles. Avoid all junk food. Avoid all
foods that trigger cravings. Avoid all added highly processed foods. Eat real, recognizable food.
• Avoid all added fats: The most important diet principle of all. Added fats and oils (a) make you fatter faster than anything else you
can do or eat, (b) increase your risk of heart disease and cancer, and shorten your life, and (c) can cause you to crave sweets, which
in turn further damage your health and increase fat levels.
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