CREATING A NEW LEPTOGENIC WORLD. Part 2 of 2, Edition #20

Last week, we discussed secondary choices (Habits of Health) that will be integral in developing mastery of the MacroHabit of Healthy Weight Management. "CREATING A NEW LEPTOGENIC WORLD". This week, we discuss preparation and storage and other design ideas in our kitchen surroundings. We'll also go over how to create a healthier environment in our car, at restaurants, even in our bedroom!

In terms of preparation, there are In many ways we can use design to help us eat healthier.

One of the keys to eating less is to serve less and this can be accomplished in four very practical ways:

• Smaller plates. Move from 12 inch to 9 inch plates we will discuss why this is so important in the healthy eating system for life.
• Colored plates. When our plate color contrasts with our food the size of the portion stick out and we sense we are eating more. When they blend in the amount does not register and we eat more . Buying green plates makes sense as it's OK to eat bigger portions of green vegetables. During weight loss phase filling half our plate with vegetables can help create fullness.
• Serve from kitchen only. Put our portion on our plate and do not bring serving bowls for seconds to the dining table.
• Large glasses of water with a pitcher of water for refill in the dining table. As we will discuss in a future element I always have a large glass of water with you including at the dining table. Our hunger can always be diminished by drinking more water.

Other design thoughts in your kitchen surroundings.

When storing leftovers, wrap any unhealthy food that family members have eaten and aluminum foil so it is not visible. And wrap healthy leftovers in plastic wrap so they are visible. Also, store healthy food in bigger containers so they are more visible when going into refrigerator and unhealthy ones and smaller ones or I actually toss them. Once we have reached a healthy weight display a large bowl of fruit in a high traffic area to encourage consumption. It cannot be said enough, do not bring anything into the house that is not healthy and good for us. To accomplish that make sure we are not hungry or stressed when we go to the grocery store. And only shop around the perimeter of the store.

One more word when emotions and stress: they stimulate areas of our brain that make us crave sugar, fat, and salt. When we start feeling that uneasy uncomfortable feeling I like to call the "icky sauce" coming on make sure that we stop, drink some water, and remove ourself from at least surrounding environment that has even the hint of unhealthy food.

When eating out keep the following in mind: keep portions in check by design.

Car

In the morning on the way to work please avoid the Starbucks or Dunkin' Donuts drive-thru with the 500 calorie mocha for other fancy copies and tempting muffins Also avoid driving into or even by fast food joints, places like gas stations that sell snacks, and anywhere else that can tempt us such as dairy Queens, juice bars, and so on.

Restaurants

Restaurant servings have become out of control. And occasional treat is fine, but if you eat out often, you need to develop an overall strategy for portion control here are a few tips:

• Visualize the divisions on the 9 inch plate
• Order two appetizers instead of an entree, such as a soup and a dinner salad or a shrimp cocktail
• Split a meal with your dining companion
• Don't rely on the chef or waiter to serve you the proper amount of food. Surveys show that people generally eat everything that's put in front of them, whether they wanted it or not
• Ask for a leftover container right away when you place your order. When your meal comes eyeball the proper portion right away and put the rest into the box to take home.

Don't be afraid to take charge of your meal. Choose only lean cuts of red meat such as loin and flank. If you're having chicken, remember that white meat contains less fat. Ask for your meat, fish or poultry to be prepared with minimal oil and butter or prepared light. Have the chef trim all excess fat before cooking and be sure to remove the skin from poultry before you eat.

Request that vegetables be steamed with no added sugar or butter. Optimal cooking methods are baked, broiled, grilled, poached, or steamed. And of course fresh is best.

Let's now go to the bedroom

Healthy surroundings: ready the bedroom

Creating an environment that optimizes sleep quality is critical to good health. In fact several studies confirm that poor sleep directly contributes to poor eating habits. Here are a few simple steps to make the bedroom more conducive to healthy sleeping

• Organize the bedroom and put away clutter
• If there is a TV in the bedroom, remove or unplug it
• Choose a bedtime that means we get 8 hours of sleep and stick with it
• Keep your room cool while we sleep
• Never eat in bed

Now we understand the importance of making changes in our surroundings so we're no longer reliant on willpower to make good choices and stay away from bad ones

List three adjustments you have made to your surroundings that are making an immediate difference to your health and life.

1. _______________________________________________________________
2. _______________________________________________________________
3. _______________________________________________________________

Next week we will explore eating every three hours as integral in developing the mastery of the MacroHabit of Healthy Weight Management!

Meanwhile, #stayhealthymyfriends

#healthyhabitheroes