- Automate your breakfasts. Find a breakfast or two you love, and eat them
every day. The fewer options you give yourself to choose from, the easier it is to
make a good decision. - Eat a salad. Every. Single. Day. This is a rule I live by. Truly, it’s hard not to
hit your daily veggie requirement if there’s a daily salad on the menu. And that
doesn’t always have to mean a big ol’ leafy lunch. You can have a side salad
with dinner, or a warm salad with grains and shredded greens. Have it any way
you like, as long as you have it. - Do the No-Fail Dinner Formula. There’s a lot riding on your dinner
decision. So often, I see this meal become the diet definer: We’ve trained
ourselves to view it as the major meal of the day, so it’s easy to overeat; plus, it
comes in the evening, when we’re feeling tired and lazy and just want to sit
down to an easy-to-fix bowl of something comforting. All these instincts can
derail you, but there’s a basic formula that helps. You always want your plate to
look like this: ½ produce, ¼ protein, ¼ complex carbohydrates. It’s that
simple. Do this every night, and you’ll be well on your way to getting the
nutrients you need in the right proportions. One night you might combine a
bowlful of cooked wholewheat pasta mixed with the same amount of broccoli,
topped with cubed chicken and served with a side salad. Another night, it might
be a veggie-loaded stir-fry with tofu, served over brown rice. Or you could do a
spinach salad topped with quinoa and salmon. There are a million ways to get
there. You can start with my dinner spinner.
Environment 2: Eating on the Go
The joys of travelling are many: seeing new sights, setting out on adventures,
quality time with family. Without question, eating is another one. Less
wonderful? Bringing home a two-kilo souvenir of bloat and pudge. I want you to
enjoy your travels guilt-free and maybe have a few surprising nutritional aha
moments. What I don’t want is to see you revert to eating junk because it’s your
only option. Here’s how Lisa and I find the happy medium:
BYOE: Bring Your Own Eats. Whether you’re headed to the airport or
buckling up for a long car ride, packing your own snacks is the way to go. My
family’s favourite healthy bites include single-serving packets of noshes, like
pistachios, almond butter, and olives; zip-top bags of raw baby carrots, broccoli,