Each month a new rule is introduced. This approach is for people who find it
easier to stay on track with a new nutrition style when it is applied in steps.

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#2   No comfort food  

Comfort food: sweets, chocolate, biscuits, crisps, cakes, fizzy/energy drinks ...

Why: Comfort food is too high in carbs (sugar) and contains a huge amount of empty calories
(no nutritional value).

 

Instead: Have raspberries, either cold (available frozen) or hot, mixed with plain! yoghurt or
cream and seasoned with cinnamon. As natural sweetener you can use Stevia (available online).
A piece of 90% chocolate is also fine.

Reality check: Observe where and why you get “the urge” for comfort and ignore the silent
“pick me” calls from the sweet shelves in shops and petrol stations. Compare the carbohydrate
contents of your cereals with chocolate or biscuits (see label for Nutrition Information) and
decide if your cereals are healthy or comfort. Same with fizzy drinks. Be aware that sugar is
an addiction like alcohol and cigarettes and efforts in reducing/abstinence is a challenge like
climbing Mount Everest.

 

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#1   No fast food    

Fast food: all take away you can order over the phone (pizza, Chinese, Indian...), get
at a fast food chain, or ready to eat meals from the supermarket.

Why: Fast food is too high in carbs, too low in protein, contains transfats and lacks nutrients.

Instead: cook/prepare your meals from scratch.

Reality check: You don't have much time or are too tired to go to the kitchen? It's so
convenient to pick up the phone and order something? Well, in emergency situations like
your in-laws paying you a surprise visit it may  be a good idea, but not for daily life. It's
all a question of good organisation. Make a meal plan for one week and go shopping for all
ingredients needed that week. When meal time approaches you then have everything you
need at home. Cooking itself doesn't take longer than waiting for the pizza boy. Keep it
simple and use lots of herbs and spices. There are plenty of video clips and recipes online
of Jamie Oliver, Riverford Organic and similar to get inspiration and an appetite for good
home-made food.