Eating Out on Phase 3

My 21st birthday is coming up and it seems like every time I turn around someone is offering to take me to dinner. I feel bad turning down such a kind gesture, but eating out when youre on a diet can be very difficult. Not only is it difficult to find nutritious food at some restaurants, but all that unhealthy food can be so tempting.

I dont want to get set back. So of course I had to find a solution... Its no secret that Im a fan of ranch and so far Ive been able to incorporate it back into my diet with relative ease. It made sense to find something to eat that had ranch so I still felt like going out was a nice treat. My current solution to the dine-out dilemma is salads. :) Some of you may think that sounds boring, but you can find some very delicious salads.

Theres a little deli in my area that serves amazing chef salads. I try not to use all the dressing but a little ranch satisfies my craving. Most restaurants serve GIANT chef salads, so I only eat until Im full, its easy to overeat with such large helpings. I also skip the boiled egg and the croutons. Theres plenty of protein on the salad without the egg, and croutons only add carbs. This is one of the most satisfying meals I eat during Phase 3! 

Another great option, which I eat when I forget my lunch, is a chicken salad from Subway. I skip dressing and stick to cucumber, tomato, banana peppers, green peppers and red wine vinegar. The flavor of the vinegar with the peppers gives it enough flavor without adding ranch. Its incredibly low-fat  and low in calories!

If salads arent your thing, you still have some options. In-n-Out does a protein style burger thats wrapped in lettuce! Its a great way to stay on track. A lot of restaurants also serve salmon or tilapia with a vegetable. 

Just because youre eating out doesnt mean you have to get off track! There will be the rare occasion where you cant find anything, but for the most part its totally possible to stick to your diet when youre dining out. 

When you do eat out, make sure youre still tracking what you eat! Even though its an estimation, calorie counting apps like MyFitnessPal are great for showing the nutritional values for dine-out dishes. 

What do you order when you eat out on Phase 3? 

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Eating to Build Muscle in an Overall Bodybuilding Program

By Harley Radowski

Bodybuilding routines must include eating to build muscle as a component of an overall bodybuilding program. Working up a sweat in the gym and concentrating on all your muscle groups in order to build muscle mass is fine, but you are only going half way if you do not also eat foods that build muscle.

Lifting weights in the gym forced your muscles to work, but guess what? Working your muscles uses considerable energy, and energy is supplied by your food. Correct nutrition also helps heal muscle injury that often occurs while you are working out. You may not even know you have caused injury to your muscles, but your body knows, and your body needs fuel from food that helps build muscle in order to repair that muscle.

When looking into the types of food that helps build muscle, you probably immediately think of eating a low fat diet. That is great, but probably the most important type of foods that build muscle are foods containing high levels of protein. Foods like meat, fish, chicken, eggs, cheese and other milk products. Nuts are also a great protein source.

Figuring out how much protein you should be eating can be tricky. Too much protein is bad for your health, and puts a strain on your system. But you need to eat a lot of protein and not much else for that to happen. Ask at your gym as to your daily protein requirement. It depends on your weight, and on your lean mass weight (basically the weight of all your bones and organs, minus all body fat).

Carbohydrates, in moderation, are also essential when finding foods that build muscle. Do not eat too much, though, unless you choose high fiber carbohydrates (which are the healthiest ones anyway), and then you can indulge in much larger amounts. Good high fiber carbohydrates include rice, potatoes (yes, potatoes - just do not add butter!), oatmeal and bananas.

Fats need to be reduced when you are consider what foods build muscle mass. Fat can never be eliminated completely (and nor should you try to do this), but reducing fat can have a healthy effect on your attempts to build muscle mass. Most foods that contain protein also contains fat, so when choosing your proteins, providing you opt for the ones that are low in fat, you will be on the right track.

You may argue that drinking has no effect on what to eat to build muscle. But you would be wrong. Hydration is critical to general health and wellbeing. Even more so when you are working to build muscle mass.

Two litres of water a day is what most experts recommend to maintain optimal health. To drink that amount, you need to drink up to 12 glasses of water a day, which is quite a lot. So start early in the day, and space your water consumption out throughout the day.

Foods that build muscle are great, and an essential component of your bodybuilding program. But do not be lulled into a false sense of security and think you can slow down on your workouts. Both bodybuilding exercises and bodybuilding diets are required to get a body to die for as quickly as you possibly can. Even if you are working on improving your physique slowly, you should combine a bodybuilding diet with bodybuilding workouts for best results.

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How to build bigger muscle is easy. You can find out more about weight training programs, foods that build muscle other ways to build muscle, go to the best resource on finding the best food to eat to build muscle fast.

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Back to Regular Eating

?

Some of my favorite things I can return to: apples, almonds,
dried cherries,
nectarines, pistachios, mango.

A few days have gone by since the end of the Mini Diet Challenge. How did it go?

First, even though I normally consume a great many indigenous foods (corn, tomatoes, peppers, potatoes, bananas and squash almost every day), it did require effort to make certain New World foods were available in the house for meals. As much as I like those foods, I felt like my list of foods to chose from was rather short.

Second, it took some real planning on workdays. I couldnt just drop in any restaurant or campus quick cafe and buy some soup, bread or crackers. No sandwiches or wraps. Chinese and Italian food was out, as well as pizza, sushi, and Mexican food that contains cilantro, wheat tortillas, beef, pork and chicken. I made baggies of dried fruit, nuts and seeds, but that mix is high in calories and not particularly filling. Eating a big hunk of turkey from my lunch box was satisfying, but I got tired of that. Water did not satisfy me, either.

Third, this is not a convenient diet. One has to cook a lot of it, unless you like raw vegetables. Sometimes I do, but not all the time.

Fourth, I did feel "lighter" and did not have stomach aches. I am not lactose or gluten intolerant; but, I am sensitive to milk products and especially breads. If you have stomach or intestinal pains, dietitians will tell you to keep a diet log to try and pin-point what it is that is annoying your guts. Now I know for sure.

Fifth, a few people questioned the purpose of the diet. If there are so many healthy choices to chose from today, why limit my diet to only New World foods?

Good question. The purpose of this diet was to show support for Marty and his group. Im not sure I could do this for an entire year, so I can now certainly empathize with them.

Another goal was to educate ourselves about what our ancestors ate. We can read about the foods in a book, of course, but actually eating the same things (or, as close to the historic foods as we can get) shows how difficult it can be to not only find the food items, but also to combine them in ways our body can best use them. For example, eating only corn for a day is not nutritionally sound. But eating corn combined with other foods such as beans, squash, turkey and fish provides the vitamins and minerals we need.

This also has spurred my interest in how it is very active tribespeople found enough calories. Hunting, gathering, catching/training horses, building homes, moving, playing stickball, running, canoeing, gardening, etc., etc., all required a tremendous amount of energy. If large sources of protein, like buffalo, elk, turkey, salmon, werent available, what did they eat? Very active men, especially young men, require many calories. Did they instead turn to lots of berries, corn, chia? Or were they very efficient at using every calorie they ingested?
I think that the main goal is to realize that a diet that is comprised of unprocessed and uncontaminated foods, both New and Old World, will provide us with the nutrients we need.

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