3 tips for a Healthy Fire House Brunch!
Eating healthy in the firehouse does not have to be hard. There are simple things you can do to eat in the firehouse will striving towards eating healthier. Today is Sunday and that means Brunch, one of the best meals in the firehouse. Pancakes, bacon, biscuits, gravy and a lot more. All these great foods can lead to a lot of excess calories that will cause you feeling heavy and tired afterwards and add body fat to you. None of these are things that you want if you are striving towards a healthy lifestyle. To prevent this does it mean that you don’t eat any Brunch and bring boiled chicken and broccoli with you to eat? No. It means that you are aware of what you are eating as you are eating. Does this mean it is going to be hard? No. It means that you can make small modest behavioral changes by…
- Influencing what you eat!
- Influencing when you eat!
- Influencing how you eat!
Influencing what you eat!
When you eat, think about prioritizing with the most nutritiously dense foods over the less beneficial ones. This doesn’t mean that they have to be the most flavorless, it means that they are the ones that are providing you with sustainable energy throughout the day. Some examples of this are lean proteins (eggs, turkey, chicken, cottage cheese, fish etc.), slow burning, complex carbohydrates (whole grains, sweet potatoes, brown rice, oatmeal, steel cut oats etc.) and healthy fats (olive oil, unflavored nuts, avocado etc.). These may not be the options when you are picking your brunch but if you begin to think about these categories and place your options into them then prioritize them accordingly you will be making health choices. At the end of the day that is what healthy eating is. Making good choices!
Influencing when you eat!
The greatest killer to a healthy nutritious lifestyle is mindless eating. This is eating with no purpose or reason! This is eating food without really eating it! If you begin to pay attention you see that there is a lot of times that in the firehouse you are eating out of impulse. The easiest way to get around this is to make unhealthy foods less accessible and make healthy foods more accessible. When brunch is all done, don’t leave the bacon out. Why because when you walk past the kitchen what are you going to do? Grab a slice of bacon and throw it in your mouth! This adds an additional 43 calories into your daily intake without providing you any energy. Instead put it in the fridge! This way you are only going to grab it when you are intentionally looking for it. Instead, leave the fruit on the table. Now when you walk by and grab an orange or a banana you’ll satisfying an impulse while providing your body vitamins and nutrients that they would not get from bacon.
Influencing how much you eat!
Overeating is a real issue for a lot of people. Many over stuff their plate, get midway into eating it, become full and just commit to finishing it. This puts SO many excess calories into your body that will turn to fat! That’s right! When you eat too much you will gain fat! So how you can you manage this? While there are lots of methods to doing this, one that can have a large impact is taking a normal serving of food and then purposefully leaving 3-4 bites at the end. This will have a tremendous impact on your caloric intake because when it comes to Brunch 3-4 bites can mean 200-300 calories! If you do that for 3 meals, that could come out to a deficit of 900 calories daily! In turn that would mean 6300 calories a week which equals nearly 2lbs of body fat loss a week! This is can happen without making any major lifestyle changes! Just by leaving 3-4 bites of what you would normally eat on your plate, you will be begin influencing how much you eat!
The idea that eating healthy in the firehouse is hard needs to change. It doesn’t have to be hard. All you need to do is manage how you operate within those meals. Brunch is a great time to practice these 3 easy ways that you can intentionally influence what you eat, when you eat and how you eat!