The Daily Eating Plan and how it will increase your work productivity (and save your life).
Bing J. Carbone
Always striving to stay interesting and engaging, I thrive on creating value in unexpected ways. I am excited to connect with like-minded professionals who value innovation and authenticity.
I made a post on Linked recently (check my profile) on how to improve your health, how it WILL affect your weight dramatically, improve overall health, your work productivity and perhaps how it can even save your life by making certain lifestyle improvements. It's gone a bit viral, and I have I have received lots of private message asking for me details on what I eat on a typical day.
So, here it is:
Daily consumption of food is geared towards healthy fats, fresh fruit and vegatables and a requirement of getting in at least 120 grams of protein.
Breakfast- (should be largest of the day meal and not skipped)
? Coffee or Tea (no juices like orange juice, cranberry etc.) –perhaps a little cream in the coffee. I still use Splenda, not the best choice, but no sugar
? Avocado half spread on a reduced calorie toasted English muffin
? EGGS are great. I eat a lot of eggs often 3 for breakfast. A half of piece of American cheese melted on top is fine. Doesn’t matter if they are fried (use PAM oil spray) or an omelet or scrambled
? One slice of Canadian bacon (no other things like sausage unless turkey breakfast sausage. Zero bacon, etc.)
? Blueberries, raspberries or strawberries for an additional side if you like (no other fruits)
Several water bottles inn between 0 can add some powder zero calorie flavorings or unsweetened iced-tea (I do like Snapple Peach No Sugar)
10:30 AM snack
? I love a can of sardines, boneless in olive oil –and so good for you. Try to get in one serving of a “fatty-fish” per day
? OR some tuna fish made with some mayonnaise or chicken salad and some mayonnaise
? OR – some reduced sodium ham slices or lean turkey or chicken (real turkey not the process cold cut kind and can be found in the deli)
? OR – a 42 gram protein shake. I love Muscle Mile or Pure Protein
Water bottles in between
12:30-1:00 PM
? Large salad with a protein like grilled chicken, turkey maybe shrimp or scallops (3 shrimp or 3 scallops) – watch any high calorie salad ingredients. Panera and even Wendy’s have good salads.
? Go EASY on the dressings and stay away from the fatty cream ones like blue cheese, Russian, etc. Olive oil, balsamic, white vinegar are best. NO OTHER OILS other than Extra Virgin Olive Oil
2:30 PM or 3:00 PM
? Protein Bars are good – read the labels. Some are overloaded with sugar and calories
? Maybe an apple
? OR perhaps anther protein shake
? OR some slices of roasted turkey, chicken etc.
Dinner – 5 PM or 6 PM
? Love broccoli and chicken with some spices, some light dressings like Olive oil, maybe some low sodium terakihi sauce. The key is low-calorie and low sodium
? Roasted chicken another option –don’t use the COSTCO pre-cooked type. Too many chemicals.
? OR salmon or Halibut Cod
? NO rice or pasta – even brown rice no good..
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? Stay away from beef, only occasionally and avoid things like fatty cuts, corned beef, etc.
? Another vegetable side is great if you can get it in – fresh or frozen are great like spinach, Bock choy, Kale (leafy greens are great – no butter, olives oil is fine but not overloaded with olive oil)
Dessert – no later than 7 PM (STOP eating for the day after this final meal)
? Make a nice shake. I start with the BAI flavored drinks as the liquid. I love pomegranate flavor.
? Load it up with blueberries, strawberries, KIWI, raspberries
? I add powdered Matcha Tea to this (so good for you)
? You can add some protein powder to this
? Add ice and blend
? OR sugar free Jell-O
? OR I love sugar free fudgsicles and actually eat several of them
? I stay away largely from dairy desserts like yogurts, milk, etc.
NO alcohol –maybe a gin and tonic once in a while. No beer, no sugary cocktails and so forth.
No high sugar fruits - I do like watermelon, cantaloupe, etc.
Notice there is no bread, no pasta and I stay away from high-carb items (though I might have a small portion of pasta from time to time). Also NO processed foods, no cold cut meats, no spareribs, etc.
No salt, I do use tabasco, hot sauces, red pepper flakes and get creative with spices. I like the "Original NoSalt produce is a great substitute for regular salt.
Avoid restaurants that cannot accommodate tour requirements.
Make your lunches and snacks in advance. Bring to work.
ZERO fried foods. Baked only or pan sautéed with Olive oil or PAM spray. They also sell spray Olive oil.
No pizza (that is my downfall occasionally but I will chose a vegetable pizza if I succumb) -anything "non-nutritional avoid
Daily multivitamins, Calcium, Vitamin D,B12
Walk daily if possible (2 miles minimum, 4-5 miles better), lift weighs if possible 3-times a week, hot yoga is great
Find a calming hobby you like. I enjoy painting. My bass guitar.
Easy on the stress. Learn how to manage it.
Watch out for "food-pushers" although I am occasionally guilty of that with others
Get your spouse and children to join in. It is hard to watch them eat fatty food and friend chicken in front of you.
That’ about it.
Perhaps a bit boring, perhaps a bit monotonous, but you can see there is a fair amount of food but there you go. I doubt you will be hungry.
Good luck.
Thanks for this post Bing. I recall your previous post that you referenced here, and I was hoping for more detail, so this is great! Staying away from pizza and Pasta is tough for me, but I've been paying more attention to nutrition and diet lately, and I can feel the difference.
Director, Supply Chain Operations
2 年It all sounds delicious and thank you for sharing!
Vice President, Senior Financial Advisor
2 年Wow! Thanks.