Eating Healthy When Dining Out Stressing You Out?

It can be very, very difficult for eating healthy when you dine out and optimally it is pretty much impossible to eat 100% healthy at any typical restaurant. But here's a few guidelines taken from the Zone Diet, which I do not follow per se, however couldn't agree more with their recommendations. I've also expounded and added a few of my own.

The Healthy Dining Rules For Eating Out.

1. Never eat the rolls. If you’re going to eat carbohydrates, save it for dessert.

2. Always choose a clean protein entrée and ask to replace any starches or grains with extra vegetables. Be sure to ask what oils they use to prepare them. If it is not olive or coconut oil then ask to get them steamed and never boiled. We want them as close to alive as possible.

3. While waiting for dinner, have a glass of water... or two. This will curve your cravings and fill you up a bit.

4. If the protein you order is significantly greater than the size of your palm, take the excess home.

5. Determine whether the carbohydrates on your plate are favorable or unfavorable. If you’re eating favorable carbohydrates, have double the volume of carbohydrates compared to the protein portion.

So what is a "favorable" carbohydrate you ask? Good question!  I would say that if they are alive, close to alive, and are colors of the stoplight (red, green, yellow/orange) than you're in favor.

6. If dining out is not complete without dessert, then don’t eat any grains or starchy carbohydrates during the meal. Order whatever you want for dessert, but eat only half. Share it with someone else and never take the leftover dessert home. If you do you'll eat it.

These are all good for dining out, but I would personally still eat as many non-starchy veggies as I can get with my meal, no grains, always starting with as big of a salad as I can get, drink only the substance of life (aka good ol H2O) which is what I do anyway, and then if I wanted dessert I'd have it. I rarely eat the dessert when I'm out anyway cause when I get home I have amazing Coconut Bliss icecream made dairy free (coconut milk instead), soy free, gluten free, and the Cherry Amaretto flavor is TO DIE FOR. :)

Most of the time I dine out only a one or two times a month so it's definitely a treat and not an all the time thing; however there was a time that I'd eat out almost every day. I really do enjoy going out, but it's ultimately not healthy to eat right off the menu when ordering. Always modify and tweak menu items the way you should in order to enjoy the dining experience and remain as healthy as you can. Sure the food is great, but overall dining out- to me- is more about the atmosphere and company than anything else.

Cancer Free, Over Forty and Fabulous!

Cancer Free, Over Forty and Fabulous

By: Christy Seguin

Yes, I am forty-one years old as of February 7, 2010.  Not only am I NOT ashamed of my age, I am very proud of it!  I know I look great, and that I am in the best shape of my life--physically, mentally, emotionally, and spiritually.   It is my heart's desire to be a positive role model and to show everyone that it is absolutely possible to be the best You that you have ever been at any age.

A little about my personal story is that years ago doctors thought I had cancer, but came to find that I didn't and instead had a bunch of tumors. I did have a hysterectomy to remove 7 large tumors, one the size of a grapefruit that was crushing my bladder & causing all kinds of problems.  And I had a large tumor/growth/whatever you want to call it--in the back of my throat that disappeared with the raw foods, but it was not cancerous.  I have been very fortunate from that standpoint!

I didn't want medical treatment per se and so sought out a much more natural approach for therapy. The doctor who I sought out, who was both an M.D. and N.D., helped me and others create an environment in their bodies which actually REVERSES cancer... With an 80%+ success rate!  As you know, nothing can 'cure' anything--it will come right back if the person starts back in the same habits that created the friendly environment for the disease anyway.  He has literally taken on cases of people in hospice--the medical community had given up & left them to die--and he was able to reverse their cancer and they returned to a somewhat normal life.  Unfortunately, he has "disappeared"(probably chased out by the FDA and AMA), which kills me.  I give thanks daily that he was brought into my life!  He suggested an 85% raw food protocol, with cooked beans and some other 'acceptable' cooked foods.  My body doesn't like cooked beans much at all, so I gravitated to all raw over time.  It was just easier, tasted better, and I feel amazing!

In late 2008, I set a goal of competing in Figure competitions in 2009, and winning a small 'natural' show.  It didn't occur to me at the time that I could achieve a physique worthy of standing on stage with the best of the best in the NPC--the 'big' division that is like the minor leagues to the Major League of the IFBB, to use a baseball analogy.  The IFBB is the International Federation of Body Building, and was founded by none other than the amazing incredible Joe Weider.

I was blessed to meet an amazing trainer and coach, Shannon Dey of Team Bombshell, at one of my early competitions.  I was not doing as well as I had hoped, although I was placing.  I needed help, guidance, and expert coaching.  Meeting Shannon was a Godsend.  She and her husband Rob are recognized nationally as one of the top elite trainers of fitness, figure, and bikini competitors.

The protocol I followed until I started working with my coaches was at least 90% raw vegan.  Certain foods I can't do raw--broccoli tears me up, for example. I have to steam it a bit.  Other than the (very) occasional sushi, I didn't eat any meat for two years.  Then when I read The Primal Diet, I felt much better about using animal products and incorporated the raw eggs & sushi.  I ate mainly green smoothies, nut pates, lots of raw desserts!  :)  I made a lot of 'gourmet' type things.  I created a raw Mexican Quiche for example that is divine.  I really like blended foods, so most of meals were blended in one way or another.  Lots of salads loaded with nuts & veggies.  And I am absolutely famous for my killer guacamole, which is an antioxidant cocktail, and my husband and I can go through a large bowl of that every day.  I had a lot of fun creating amazing foods!  I miss all that, but unfortunately it doesn't work with contest prep.  I did create some pretty cool recipes for the two contests that I did while I was still raw vegan--mostly Sun Warrior smoothies, lots of spirulina, lots of salads, my avocado 'Muscle Mousse', etc.

I started working with my coaches, and their workout strategy, along with a restructuring of my diet plan, made an amazing difference.  In just a couple months, I gained several pounds of muscle while dropping tremendous bodyfat, and WON my first NPC show--a big Level 5 Regional.  That win qualified me for the National Championships, and with only 4 weeks further preparation, I competed at Nationals and placed 12th!

I was thrilled, and am now more motivated than ever.  With the expert guidance of Team Bombshell, my goal for 2010 is to WIN an NPC National show and earn my IFBB Pro Card.  I want to stand on stage as the only known 'raw foodist' competitor, as an example of what is achievable through whole, natural living foods that nourish and cleanse the body, as well as make it strong and beautiful.  The power of raw foods has been so evident in my training and physique transformation.  Along with the proper exercise techniques, living foods will transform your body!

Discovering the living foods lifestyle has been the biggest blessing I can possibly imagine.  The worlds it has opened up to me are so expansive.  I have seen so many blessings in my life, starting with the physical--a tumor disappearing, no colds or flu for over three years now, greater strength and endurance, much less joint pain, much lovelier skin & hair, more muscle, less bodyfat, etc, etc.

Then there is the spiritual and mental component.  I feel more at peace, less stressed, more in tune with the earth and all its living creatures.  I am able to love more fully and completely, and to give more of myself to others, as I have so much more energy that I have plenty left over!  This is all totally subjective.  I can't quantify it or prove it to you in some scientific manner, but I just know that I have never felt happier and more alive.

Christy is an amazing woman... hands down. I really enjoy having the privilege to interview and chat with her.  For more info on Christy Seguin and to see all her great photos, recipes, and more visit her website here: Defiant-Health.com

Some FAQ's Of Eating Healthy

One of my personal friends emailed me the other day and had some really great questions. I'd like to share with you a part of our conversation cause I think it will really benefit all of my readers.


Bob,


I have been researching the cancer rates in other countries and have found that Asia and some European countries (Spain and Greece) are among the lowest. So…what is the link here???


Asia consumes a lot of fish, fruit, veggies and lots of RICE! Not to mention  green tea.


Greece and Europe consume a lot of VEGGIES, FISH and Cheese and olive oil. I for one LOVE Greek food (my step dad is Greek). I have learned to make spinach pie which consists of feta cheese, spinach and philo leaves.  I also love to make Greek Potatoes and what I call Greek burgers ( this combines beef, feta, red pepper, and kalmata olives.)


What’s ur take on this? Can you still eat this stuff and be healthy?

Mediterranean diets are awesome and I love them. Asian cultures are actually very good on paper. The rice they consume is a grain yes; however that is about the ONLY grain they consume and it is gluten free as well. It is digested a bit differently than most all other grains. Doesn't make it great, but just a better alternative. Additionally they are also much more laborous in these countries. They are more physical all day long, walk A LOT, and don't turn to being couch potatoes like we do here in the U.S.

The coastal Asians are much more apt to be healthier than their inner-city and suburban counterparts due to the city having all the food accesses as we get in our own environment.

What you described in your email is pretty much a grain-free diet outside of the rice, but as I mentioned there are reasons for that.  If your diet consists of fruits, veggies, and high healthy fat proteins such as grassfed beef, full fat cheeses (unpasteurized of course), whole eggs from cage free chickens on veg diets, raw nuts/seeds, wild caught fish (farm raised are fed grains and contain almost 80% less healthy fats than the wild caught) you will be amazingly healthy.

Since chicken(and any poultry) is one of the worst things to eat due to it NEEDING to be cooked to a minimum of 160 degrees prior to conceiving consumption as well as when it is cooked it becomes carcinogenic due to the heating process and who would want to eat chicken raw (yuck!), pasta (especially, especially wheat), any grains whatsoever (source: http://bit.ly/6TQ8Z5) are extremely, extremely unhealthy... you would be eliminating toxic and digestively abrasive things from your diet and therefore lifestyle. Immediate positive changes would occur.

Outside of that I'm not saying to be 100% raw. Somewhere in the range of 80-85% raw is great. You can eat meat and cheese. In fact I eat grassfed beef 2-3 times a week. Grassfed beef can have more omega-3's than fish and CLA (conjugated linoleic acid) which is a very healthy fat for eliminating excess body fat and contributes to brain function as well. As cheese goes, well eat your fill. In fact I eat at least a block or block and a half a night. It is always full-fat, raw or unpasteurized dairy only so that the enzymes, proteins, and good bacteria are alive. If you eat pasteurized or dead dairy you are promoting all sorts of health issues, some you might be aware of and others you might not, that will be immediately removed when eliminating pasteurized dairy. Source: http://www.realmilk.com/

Our email conversation continued:
Ok Bob…. Where can you get the rice the Asians use- the gluten free one? Where can you get the eggs you have referenced, do you have any good Mediterranean recipes, and finally what type of fish do you recommend consuming. (Oh yeah, how do you feel about potatoes? My fav are sweet potatoes cause they're higher in their vitamin content.)

Here's my quick answers:

All rice, as far as I've seen, is gluten free.

Eggs: any store these days has them, but we get them at Trader Joes or Whole Foods. Just make sure they are 3 things: organic, cage free, and fed vegetarian diets. The cartons will say all those things. Fertile eggs are also great. FYI: egg shell color has not bearing on what is inside. The inside is all the same

Recipes: My book will be coming out soon and have a bunch in it alongside my take on how, when, & what we should be eating ongoing. I also post recipes and pics on my Facebook profile a few times a week and I hand out recipes to all my clients ongoing.

Potatoes are fine as long as you don't eat them all the time due to the starch. White and red are part of the nightshade family alongside tomatoes, eggplant, all peppers, etc. They are pro-inflammatory due to a natural chemical in them. Eat them very sparingly. Sweet potatoes and yams are not of the nightshades and are fine, but again- due to the starch- sparingly is best. Vitamins are in a lot of berries much more prevalent than sweet potatoes.

Here's some food for thought that I heard from my buddy, and fellow IKFF Kettlebell Teacher, Sincere Hogan... Always run from the "4 Little White Devils".

1. Sugar

2. Table Salt (sea salt is fine)

3. White Flour and other grains (coconut and almond flour is perfect)

4. Pasteurized Dairy

Eliminate those and you will be in very, very good health. I'd call it amazing health... all the time. Done and done.

Do It All With Dr. Bonner's Magic (Castile) Soaps - EVEN BRUSH BILLY BOB TEETH!

We've been using Dr. Bonner soaps for years. The more I researched into the tooth soaps and their ingredients it got me thinking. We can do this for cheaper and potentially better. Dr. Bonner's Magic Soaps, which by the way I don't sell or make any money on... just a very proud user of, does it best.

They say it be right on their website. Take a look at this: Although the label claims eighteen uses, we do not have the space to write all these uses on the label and still accommodate for my grandfather’s philosophy, as well as the new labeling laws that are periodically implemented. In reality, there are far more than eighteen uses, as people constantly write in to tell us about yet another utility of the soap. We won’t detail them all, but below are some of the major uses and dilutions.

Here's several regular uses of Dr. Bonner's Magic Soap. I've been using it for my shower soap for years and I will be using this for brushing my teeth starting today!

1. For Everyday Body-Washing: Get wet and pour soap full-strength onto hands-washcloth-loofah. Lather up, scrub down, rinse off, and tingle fresh and clean.

2. For Other Uses, dilute from one part soap into 40 parts water for light cleaning, to cutting it in half or using it full strength for heavy-duty grease-cutting jobs.

3. For Shampoo, people have been telling us for years that they like using our soaps to shampoo their hair. Now, paired with our new Citrus Conditioning Rinse and Organic Leave-In Conditioning Crème, it works better than ever. For details, click here.

4. For The Laundry, use 1/4 cup to 1/3 cup for one regular load; adjust as needed depending on hardness of water. I've been told that adding a dash of baking soda makes it even better.
For pets, lather up well and apply to their body. Be careful to keep the soap and the lather away from their eyes. I find a mixture of peppermint and eucalyptus works best.

5. FOR TOOTH BRUSHING, apply a drop or two of Dr. Bronner’s Magic Soap (I prefer the peppermint) to a wet toothbrush. Brush as you normally would, rinsing accordingly. Be careful about using more than a couple drops of soap, as you might start foaming at the mouth (last time I checked "rabid chic" was not cool). Many people with sensitive or softer teeth like to use our soap as toothpaste because it lacks abrasives.

Can't help ya if you look like this though!

If you're very interested in specific ratios & uses, you could find the book "Clean House, Clean Planet" by Karen Logan and published in 1996 by Pocket Books division of Simon & Schuster. She presents hundreds of great ideas and manners to clean the non-toxic way, which gives rise for many examples that use an all-natural liquid soap like Dr. Bronner's.

Source: Dr. Bonner's Magic Soaps

If You’re ill- 3 Quick Fix Natural Cold & Flu Remedies

I hope your Christmas was awesome! We had some great times here too. It was soooo cool seeing Brayden open up all his super cool presents. Here's a pic of some of his new gifts:

Ok so now that you are all mesmerized by Brayden's totally sweet new Christmas bounty let's get back to YOU.

After eating certain things, holiday stresses, potential gift disappointments by getting too many socks and sweaters, alongside all the different traveling sometimes our bodies don't want to cooperate. I want to help you along through the process of getting better fast should you feel anything coming on or already manifesting itself. Here is the solution that I have found to always work to make people better inside of 48-72

hours. This is no joke and really works.

You can get all 3 products at Whole Foods, Fruitful Yield, Sprouts, and many other local health food stores for the best prices. Buy quality and don't just get the store brand or generic cause it's cheaper. Your body is yours and get the best by investing in yourself. Your family will thank you for your hard work and consistent efforts of setting the example of bettering yourself.

1. Oregano Oil: anti-bacterial, anti-viral, anti-fungal, anti-mold, and a host of other ugly things. Oregano Oil is more potent than bleach when it comes to remedying these things. I recommend the New Chapter, North American Herb Spice, or Nature's Way brand. Take one capsule every 2 hours.

2. Probiotics: these are the friendly bacteria to be put back in your body and instantly working to restore digestion and strong immunity. I recommend only the New Chapter All Flora capsules. Take one every hour on the hour for a couple days to restore all internal function & then take 2 per day as maintenance for the rest of your life and you will rarely get sick if ever. These are 100% kid friendly. I give Brayden one a day. He just breaks the capsule open while tipping his head back and away he goes.

3. Colloidal Silver: this is nature's natural anti-biotic. It is very gentle and very effective. Only take this while experiencing problems as it can overload the system if used ongoing. Take as directed. The Sovereign is, in my opinion, the best with this product.

If you use these products, and they're not that expensive, you will feel better and be better inside of 48-72 hours. Be sure to drink at least half your body weight in ounces of water every day to make sure you are flushing it and hydrating it properly. A drop of even 15% water in your body will decrease overall energy levels by about half. Water is so vital and so good for us. Many people are bloated because of not having enough water. Pay very close attention to that so that you do not hold sodium on your body too much. Having too much water can also be an issue, but most people eat too much sodium to begin with so unless you suspect that you are drinking too much, probably a gallon and a half or more a day, then don't worry.

Seek Progress, Not Perfection

"I still bother with runners I call hamburgers. They're never going to run any record times. But they can fulfill their own potential." - Bill Bowerman, University of Oregon Track Coach and Co-Founder of Nike

For whatever reason, I think that the rules that govern the Universe don't apply to me. This seems to manifest itself most of all in the work place. In my mind I believe that I should be able to go about my job and deal with each and every challenge effortlessly. I continually expect perfection from myself and when I don't get this, I become upset. Upset is not the word. I become physically pained from errors that I make.

Sometimes I can't even help it. Yesterday, during my workout, I did some things that I haven't done in quite a while. I now know why I don't do them anymore. I re-injured my back. Thank God it is only a minor flare up, but still it has set me back a smidge nonetheless- hopefully just this weekend's training. After I felt the "pop", as I have in the past unfortunately a couple times too many, I thought to myself some things I probably shouldn't have, but in the moment they were to me real. For whatever reason, I said out loud, "You are never going to be perfect. Life is not about perfection or being perfect. Life is about progress." This is HUGE lesson for me.

Anyway, I wanted to put some stuff down on the blog that I have learned over the past year, which help to mitigate the effects of the "over achiever" syndrome that plagues me every day of my life.

Number One: Set Reasonable and Attainable Goals

Ultimately, goals should be something that force one to grow, but also create solid skill sets. As the adage goes, "Rome wasn't built in a day." The funny thing about this quote is that the Romans didn't try to build their great city in one day. Roman architects and engineers worked slowly, and methodically. They didn't build cities in days, but rather would build part of a wall or 1/10th of a mile of a road a day.

With this in mind, try to find ways to work on pieces of long-term goals each day. Randy Couture, one of the greatest mixed martial arts athletes to ever step foot in the UFC octagon, once said: "Strive to progress at least 1% every day. It doesn't sound like much, but it adds up real fast."

Mike Munson, one of my buddy's and Kettlebell training clients, is very similar to me in the struggle for perfection... errr, I mean focus on progress mindset. One of his goals is to be a corporate controller at his current place of employment. In order to get to that position, he will need to have mastery over fixed asset accounting--his current position within the company. In one day he can learn a new piece of fixed asset accounting--like how to set up a capital lease and draft the corresponding memo. This is realistic. Expecting to understand how ALL of fixed assets works in one day is a fantastic way to make himself go crazy.

To make his job sustainable and enjoyable on a daily basis, he will have to realize that this is the nature of the beast. The flip side of the equation is pretty nasty. For example, his first swim coach once told him, "In the past the goals I set for myself were often time so unrealistic that I could rarely achieve them." It was because of his unreasonable goals for himself that he took a ten year hiatus from competitive swimming. A devastating personal event forced him to confront his unrealistic goals, the emotional damage that was caused by this habit, and return to the world of competitive swimming. He now currently competes in the FINA World Championships.

Number Two: Find Ways to Feel Good

Each night after work, I make a list of what I want to achieve the next day. I used to have a Crackberry and now I love my MyTouch3G Android phone. It syncs with my Google Calendar so my list goes right from my online calendar to my phone and vice versa. Some times I will be able to finish that list, hit the snooze on the phone reminder, add items I pushed off onto the next day's list and will start another-- one which is usually more auspicious than the prior. At the end of the day, I'll look at the second list and go, "Gosh, I didn't get anything done," and go home feeling a little bit upset.


The aforementioned behavior is a bad habit. I've procrastinated my entire life and no matter how many reminders I set for myself or ways I try to prioritize my to do lists somehow I still have leftovers that continually plague me for weeks and even longer. The only way to have long-term, sustained success is to feel good about what you are doing each day. After completing my first list, I should have gotten a cup of coffee with a friend, enjoyed a few minutes outside, and then made an additional list called "Gravy," or "Superstar." If I consistently acknowledge and let myself feel the good work that is being produced, I will be more likely to produce more good work. Ultimately I believe that long term goals are almost unnecessary. There are so many variables at stake that anything can change the desired outcome of a given goal even on a daily basis. Short term goals of a certain chunk of hours, 3 days, 3 weeks, 3 months are more realistic and can easily be shifted to what your schedule throws at you.

Number Three: Embrace Falling Down

My same buddy Mike Munson has always struggled with inversions, or hand stands, in yoga. It's not the balance or the strength that he lacks, especially due to his consistent, unwaivering, and ongoing kettlebell practice, but his unwillingness to fall down and potentially crash into the person practicing next to him. After a two month hiatus, he was finally able to confidently get to a yoga class. During inversion time the instructor said, "There is nothing wrong with falling down when you work on inversions. Falling down is part of the process." No truer words have ever been spoken.

In any field of study, the people who go on to do truly great things are the ones who are not afraid to "fall down." When they fall down, they pick themselves up and go, "Oh, I'll do it a little bit differently next time." Having that willingness to fall down in front of others and embarass yourself from time to time will ultimately lead to mastery of an area as well as the respect and trust of colleagues. Nobody likes going to a boss who is a "know-it-all" with questions or issues. Most people I know do really enjoy talking to colleagues who are willing to put together the pieces as a team member. I'm teaching my son Brayden that whenever we fall we get right back up. It's okay to fall. In fact the only place to go when we're down is up. That's as positive as it gets.


"One of the important lessons in life is to learn to keep out of ruts. Everyone is bound to strike them at times. But they should be gotten out of- immediately. Keep your eyes Open and your Mind Awake." -George Matthew Adams

Collaborated together: Michael Munson and Bob Garon

30 Day iWater Challenge

Our bodies are made up of over 65% water as adults and upward of 80% water as children. Our next installment of a 30 Day Challenge come as a 30 Day iWater Challenge which gives us a great challenge cause it will not only challenges us to drink the actual water our body needs, but also keeps us focused on how vital H2O really is in our energy production.

Bodyweight To Drinking Chart:
Less than 140lbs you iWater 3 Liters (twelve 8 ounce glasses per day- 96oz)
141lbs- 180lbs you iWater 4 Liters (a full gallon of water per day- 128oz)
180lbs and up you iWater 5 Liters (a touch over a full gallon of water per day- 168oz)

During your workouts the water you drink is above and beyond the iWater Challenge amount. So look at it like this: you must drink your iWater outside of your workout time.


NOTE: Some reactions to drinking more water are spending more time in the bathroom until your body adapt(3-4 days is all it takes), if you get tickled you might wet your pants, greatly increased energy, detoxing, fat loss, fewer headaches, mental clarity, hormonal balancing, less to no mood swings, decreased hunger cravings, overall satisfied feeling of well-being.

Lastly, keep this in mind: It is ideal to drink fresh filtered water that is cold, but doesn't have to necessarily be iced unless you like it that way. Too cold of water is more difficult to drink. Hot water goes through the body too fast. In fact if the water is cold it will actually cause your body to burn a few calories during the time it takes to bring it to your body's temperature.

On Facebook I created a special event for the 30 Day iWater Challenge so that you can see everyone else who's participating as well as comment on the wall for encouraging support and funny comments alongside your experience.  Here's the direct link: http://bit.ly/7WhkWE  Enjoy your iWater 30 Days. :)

SUCCESS TOOL: Here's a special Calendar for the 30 Day iWater Challenge so you can mark off each day of completion. Download here: http://bit.ly/5msCkM


Video by Sirena Bernal. Sirena blogs at The Naked Dish where she has great information on healthy eating and living.