Tag Archives: healthy diet

Dieting not working? Maybe it’s not your fault!

Healthy options…not

Dieting is one of the worst conundrums of life. You know it is achievable but for some reason try as you might, it is much harder to reach. A lot of us ask the question why? I ask the same question everyday and trust me there is no direct answer. But I can tell you that the answers may not lie with you.

All of us need to buy groceries at least once a week and for 99% of us we get our source from one of the local food markets or supermarkets. My family is no different – we usually buy our groceries from local supermarket such as ShopRite or our local farm store. We do not have access to local farmers to get our vegetables or dairy.

So what are the main reasons that our dieting regime fails. This is a question that I ask quite often – in fact almost every weekend when I go grocery shopping.

Easy Access to Processed Food

I have been to multiple supermarkets around my neighborhood and all of them are organized in the same way. There are the fresh food aisle, beverage aisle, snack aisle and frozen food aisle to name a few. Without doing any factual calculation and using my local supermarket as an example, fresh food aisle only makes less than 20% of the products carried by the supermarket. My local supermarket is quite large with almost 24 aisles of food. The fresh food aisle including fruits only make less than 4 of them and that equals to about 17%. The less than ideal options such as snacks, cookies, frozen food and soda could easily cover 50% of the rest of the stores. My observations note that most shopping carts of most shoppers are filled with processed food rather than green vegetables.

Time Consuming to Prepare Food

Who doesn’t want to eat healthy food. The best way to get that is by cooking the food yourself. I’ve cooked for the family for years and I can tell you that I have to spend around an hour to cook a meal. On average I spend about 3 hours a day to prepare breakfast, lunch and dinner. It is so much easier to order outside or buy fast food from Mc Donalds or Burger King.

Restaurants May Not have Healthy Options

All of us eat out once a while but getting healthy meals from most restaurants may not be feasible. We know that tasty meal does not necessary mean healthy. The tasty steak that you just had is loaded with butter and fat. Or the amazing cheesecake that you ordered after the meal would not fit well in your diet. My family cooks at least 5 days a week to maintain a good diet. When we need to order out most restaurants do not offer good healthy options at all.

Keeping a healthy diet is a constant struggle. Sometimes it works and most of the time it doesn’t. Are we to blame if we are not able to maintain our diet? We need to be responsible for what we eat. However, at the same time if the conditions surrounding us do not condone positive impact on our diet it seems like a losing battle.

When You Eat Matters!

Trying to lose the extra pounds? Or maybe thinking of getting ready for the summer? What you eat is important. When is you eat is also important.

Sometimes when we so focused on our food we tend to have a narrow view. We always count calories and constantly trying to figure out what to eat. Because of that we tend to overlook important success factor when it comes to losing weight: when to eat.

When my kids were growing up, we built their habits by reinforcing certain rules. One of the rules was keeping a set daily schedule. My wife and I followed a strict regimen when our kids were young. For example, we would woke them up at a certain time; we would prepare meal at the same time and we would getting them ready for bed around the same time. The reason is we as human are habitual beings; we tend to thrive if we follow certain rules.

That is the same for our bodies. Our bodies are more efficient if they follow certain rules and know what to expect. Over the years we conditioned our bodies to metabolize the food at the same rate; our bodies would become well oiled machines. However, if we introduce certain food at different time, our bodies would need to adjust to the new regimen and the efficiencies that we spend years building would need to be rebuild.

Why does this matter? Simply put, our bodies would metabolize the food intake at different rate. Any food that is no longer needed would be converted into fat and stored in body cells. That is when we start putting in more weight. Let’s take one great example from Covid-19 pandemic. Majority of us are staying at home when the pandemic hit. Our daily activities ceased to happen and most of us would eat at different times as there is no longer a need for us to follow the set schedule. Compounding with the extra food that we eat, the weight starts to add up.

Another major reason that we gain weight is eating after the last meal of the day. Dinner is considered the last meal that anyone should consume before they go to sleep. Experts agree that prior to eating, we should refrain from further eating at least 3-4 hours before resting. This would allow our bodies to properly digest the food within limited activities during the night. During this period our bodies will continue to require energy and in turn continue to burn the excess calories. However, if we go to sleep immediately after eating our bodies would continue metabolize the food but instead of converting the food into energy, all the food would become fat.

Next time if you are wondering why you are not losing weight, consider the time when you eat. Keeping a strict schedule is as important as what you consume.

Quick and Healthy Recipe – Baked Vegetables in Less than 10 Minutes

This is a simple no nonsense vegetable dish that my family loves. Not only it is healthy, it is very easy to make. All it takes is 5 minutes.

Cut 3 florets of broccoli into bit size pieces. Add 2 zucchinis and cut them into pieces. Mix them up in a heat resistant container.

Add extra virgin olive oil and salt. My family prefers the pink salt because of the supposedly benefits. You can use regular salt if you prefer. I would also add some garlic powder if you have it around.

Mix everything real well with your hand.

Place the container in a toaster over. Instead of selecting the bake option, I use the toast option and use the highest setting. It usually takes about 5 minutes for the cycle to complete.

Remove it from the toaster oven and mix it again with a spoon. Put it back in the oven and toast it again for another cycle.

The vegetable should be done if you see some charred vegetables.

Serve the vegetable with tuna cooked with onion. Perfect light and healthy lunch for the family.

Let me know if you want to see more of these types of meal in the comments.

Poached Eggs in 2 Minutes

Have you ever tried to poach an egg using traditional “pot” and water method? You will know how difficult it is to get it right. In fact, you will probably fail 10 times before you get the perfect egg.

Here is one quick recipe that you will like and it only takes less than 2 minutes using microwave. This is an easy recipe for a healthy diet.

Use a bowl, preferably a medium size rice bowl and fill halfway with cold water.

Craft the eggs in the bowl. Don’t break the egg yolks. Make sure the water cover the eggs just enough.

Put the bowl in the microwave for 1 minute and 50 seconds. You may want to experiment with your microwave to get the ideal time. Don’t cook over the recommended time or the eggs will expand and explode.

Remove the bowl immediately. You know the eggs are cooked when the water turns cloudy white. Sometimes the eggs will float to the top.

Put it on a plate, add some salt and pepper to serve.

If you want runnier egg yolks, try reduce cooking time by 10 seconds.