LivingFuelTV: What’s For Lunch?

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Posted on 15th March 2012 by admin in LivingFuelTV |Super Health

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It’s approaching 12 noon Eastern daylight time here on the East coast. Almost time for lunch!

A simple step toward Super Health is answering “What’s for lunch?” long before lunchtime. In other words, plan your meals well in advance and decide what you’ll eat before the server hands you the menu. This is eating with wisdom and intent. This mindful approach to meals can yield huge benefits to you and your family’s good health.

Last week on LivingFuelTV we discussed the importance of breakfast in the popular episode Change Your Breakfast, Change Your Life! Today, learn how to build the perfect lunch and practical lunchtime strategies to maximize nutrition without sacrificing enjoyment. Use these techniques starting with lunch today! Click on the graphic below to watch.

Audio Transcription

Welcome to LivingFuel TV. I’m KC Craichy.

So what did you have for lunch today? Or what will you have for lunch today depending on what time zone you’re in? Do you even know if you haven’t decided yet? Well, that is the key we’re going to talk about today.

Make a decision before you get to the restaurant, whether it’s a drive-through or a sit-down. Americans are going to restaurants by the millions today. So, how do you decide what you’re going to eat and what you’re willing to do and what you’re not willing to do? First of all, it is very important that you do not just walk into a restaurant and sit down and have no idea what you’re going to eat and then just order what the menu presents to you. That is a prescription for disaster. So, before you even go to a restaurant, in the morning, even at breakfast when you’re not hungry, make a decision what you will have for lunch, but keeping in mind again that you must have protein as the primary objective for lunch.

Now it’s all important, it all works together, but when you go to a restaurant first decide what your protein source is going to be, whether it’s eggs or tuna or steak or chicken or whatever it might be. You can calculate the amount of protein that you need by your ideal body weight. Let’s say that you should weigh 150 pounds. So let’s say that you would have 150 grams of protein in a day, and you divide that ideally by 3 meals. So it’s 50 for the morning, 50 for lunch, and 50 for dinner on the average with the most weighted towards the morning. So now you’re coming in to lunch, so you know you’re looking for 50 grams of protein. Now back up a little bit. That is for active people. One gram for every pound of body weight per day. So if you say you want to go with 75% of your body weight in grams, that is probably a good place for most people. So let’s just go back to you’re looking for 40 to 50 grams of protein at your lunch meal. So decide what you’re going to have as your primary protein source and then surround it with steamed vegetables, a large salad, those kinds of things.

Before you go to the restaurant, already make a decision that you will not have deep fried foods. French fried potatoes are not vegetables, so that does not count in this plan. So have your leafy vegetables, a whole lot of vegetables because they’re basically free, you could eat them until you’re full, and you’ll get a lot of fiber as a result and fiber is one of things you’re looking for. If you do it this way, get some beans and legumes and things like that around your protein source and you’ve already committed that you’re not going to drink sweet drinks and you’re not going to eat the bread that they put on the table and you’re not going to have a dessert, these small things can turn what can be a disaster to your health into something that is extraordinarily healthy for you.

Now in deciding what kind of restaurant to go to, if you know you’re looking for a lot of protein, then say a Thai food restaurant or a Chinese restaurant might not get you there unless you can go there and order extra protein. If you’re going to go to lunch for sushi, now you have to have a little more strategy involved. When you go to these restaurants, and these restaurants are fun, you need to have a protein powder you can trust or a super food smoothie powder that you can have say half of your nutrients you need for a meal or all of them in, shake it up and drink it 30 minutes or just as you go into the restaurant so that you can avoid all these things, the breads and such, that you should not have. Then when you have this light protein meal or if you just have a salad at another restaurant, you’ve already taken care of your protein requirements.

So that is a very healthy strategy for anyone. I really hope these strategies are helpful to you. God bless you and have a great day.


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