Can You Take A 1 Year Old To Urgent Care The 85-15 Rule For Healthy Eating

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The 85-15 Rule For Healthy Eating

Last night my wife made chocolate chip cookies. For those who don’t know, my wife makes the best chocolate chip cookies in the world. She only does them to torture me. She fills the whole house with the aroma, then the cookies sit on the cooling rack saying, “Eat me now.” (That’s right. I hear them.) They’re never satisfied. If I eat one, the others just start shouting louder, “Eat us too.”

I like food. I like all kinds of food. The problem is that I’m also very health conscious and it turns out that not all the foods I like are healthy. I don’t think I’m alone. How do we justify our (sometimes uncontrollable) desire to eat something delicious that may not be “good for us” and at the same time stay true to ourselves by eating healthy and maintaining a healthy lifestyle?

By treating many patients in my weight loss clinic and teaching many others how to eat healthy, I developed the 85/15 diet rule. It goes like this. We eat to survive 85% of the time. We have to have breakfast in the morning so we can go to work. We have a mid-morning snack around 10 am. We have lunch around noon. The day goes on and we eat because we need nutrition and energy to live.

The remaining 15% of the time we eat for social reasons. We can go out to dinner with friends or be invited to a party. Or my wife makes cookies. We don’t really eat to survive or to have energy or to stay healthy. During these times, we eat because we want to, because it’s good, or because we’re at a social event.

If, as individuals and as a society, we could learn to eat only healthy foods for the “85% of the time”, we would solve our obesity problem. And we would still be able to have the occasional treat. If we choose foods that will provide us with good nutrition and energy 85% of the time, then the remaining 15% of the time it doesn’t matter what we eat.

I believe this is the secret to solving the dilemma of being a “health freak” and still being able to have the occasional “bad thing”.

My healthy eating plan consists of these basic elements:

Fruits and vegetables. Eat at least four servings of fresh fruits and vegetables each day. Also, I try to vary the color of these items. Each color represents different nutrients. So try to have something green, yellow, red, orange and purple to get a wide variety of nutrients.

If it is difficult to eat four servings of vegetables a day, which can sometimes be the case, buying a juicer will help you. I’m a big fan of juicing and I feel so much better when I do. It’s difficult to eat a whole bunch of raw carrots, a cucumber and an apple in one sitting – but very simple if you squeeze the same products. Be sure to buy a quality juicer – the cheaper ones only frustrate you more.

Protein. I’m also a big proponent of eating more protein and less simple carbs (sugars). We need at least 1 gram of protein for every kilogram (2.2 pounds) of body weight. I recommend even more protein: 1 gram per pound of body weight. Do that and keep the total number of calories the same and see if you don’t start losing weight, gaining lean muscle and losing fat. Inevitably, if my weight loss patients stop losing weight, it’s because they don’t get enough protein in their diet. Your diet should include at least four servings of protein a day, including meats, protein shakes, protein bars, nuts, dairy, or any other lean, healthy protein source.

The water. Make sure you drink enough water. I do not believe, unlike others, that it is necessary to constantly have a bottle of water on you and flood your kidneys. Our body has evolved an amazing mechanism to prevent us from becoming dehydrated. It’s called thirst and you should listen to it. But when you’re thirsty, instead of having a soft drink – or food – drink water first and then see if you want anything else. Chances are you won’t.

Vitamins. I also think you need to supplement with some type of multivitamin. They are inexpensive and easy to take. And there is plenty of evidence to show that they can help prevent disease. You can get them in pill form, as part of your protein shake, or in various other forms.

Hourly. Eat six meals a day. Last week, I told you to eat like a 2-year-old. They graze, eating small amounts of food throughout the day instead of three large meals. It makes sense for adults too. It helps you maintain a better balance between insulin and other hormones. And it keeps you from feeling really hungry, which means you’ll be more likely to eat nutritious foods rather than high-sugar foods.

So go ahead and splurge once in a while. You don’t have to feel guilty as long as you follow a sensible diet 85% of the time. Today I ate my four servings of fruits and vegetables, took my vitamins, got my protein and drank lots of water. I think it’s time for another cookie.

Reprinted with permission from Total Health Breakthroughs.

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