Carnivore


 

Check out 7 Mile Member, Eric Schwandt and his delicious specialty butcher shop Carnivore.

 

Tell us the name of your business, what you do and why do you love it so much? Carnivore Premium Meats.  I love that Carnivore brings together a community of people that truly enjoy top quality food.  It makes me happy when I see the smile of satisfaction on a customers face when they come back to the shop to tell us about the steak dinner they had the night before!  

 

Where did you get the idea for a specialty butcher shop?  Katie and I have always thought the island needed this.  But truthfully the Carnivore concept started with my business partners.  But when my wife and I were approached with the idea we jumped at the opportunity.

 

How long has Carnivore been open?  Carnivore opened only 2 short months ago.  Feb 6 2020.

 

What are you best known for?  We provide the island with the highest quality meat available.  We source from an exclusive supplier.  And the sandwiches are pretty good too!!  Gotta try the Reuben.

 

How many people do you employ? 2 Canadians, 4 Caymanians

 

What’s the greatest thing about owning a business in Cayman?  Being able to provide friends and family with something we truly believe in.  We love what we do and are so happy to share it with the community.  Cayman is chalk full of great people.  It is so much fun to be a part of it all.

 

How can local residents support you and your staff during this time? Have a BBQ for breakfast, lunch, and dinner!

 

Why is fitness important to you as a business owner? Stress can be a factor.  Getting in a few work outs is such a relief and great way to take a break from the daily grind.  Really helps clear the mind.  

In 50 years what do you hop you and your business are remembered for? 50 years??  Besides living that long lets hope for multiple Carnivore locations!!!

 

How did your dog get his name and does he get any treats from Carnivore?  Ha!  The Dude was named directly from the film The Big Lebowski.  And believe me, The Dude enjoys licking plenty of juicy cutting boards, and gulping down Prime beef trimmings. 

 

What’s the easiest way for people to make an order?  Call: +1-345-640-MEAT (6328) or E-Mail eric@carnivore.ky We are open for take away!!  Come visit us, talk to us about meat, and leave with bag full of greatness. 

Brussels Sprouts


Part 2 of our Member Small Business highlights is Island Famous restaurant, Brussels Sprouts. Check out our interview with Chef and Owner, Anthony “Frenchy” George:

 

How long have you owned Brussels Sprouts? We started our business in August 2017, online and opened the doors of the cafe in September 2018.

 

What are you best known for? The best Bulletproof Coffee, the best house made cookie. Our sweet potato taco bowl, chili, and always very fresh, yummy food.

 

How many people do you employ? Eight

 

What’s the greatest thing about owning a business in Cayman? Seeing friends come in, meeting new people that become regulars, and making bellies happy.

 

How can local residents support you and your staff during this time? Place an order, we will bring it to you.

 

Why is fitness important to you as a business owner? Not only do I want to be physically fit, but working out relieves so much stress and tension. I have never worked out and said “oh, I wish I hadn’t. Just the opposite”😊.

 

In 50 years what do you hop you and your business are remembered for? Friendliness and providing consistent, quality food.

 

How did you get the name Brussels Sprouts for the restaurant? I am from Brussels, the capital of Belgium. Brussels sprouts is, at the same time, a very healthy vegetable and it’s a good reminder of where I originally from.

 

I thought you were French? Everyone at the gym calls me Frenchy! Even new members call me Frenchy because they don’t even know my real name!
My mother language is French, i have a little accent. And when i started CrossFit, it was with Chris Spigner at the old gym(the best gym). And he started to call me Frenchy even if he knew i was from Belgium!! He knew already at this time I didn’t like to be call a French man!! 9 years later and the nickname has stuck!
Ps: in the CrossFit 7 mile data base, they named me Frenchy George.🤣🤣

You can order easily from:

Brussels Sprouts Homemade Healthy Food Cayman Islands


E-mail: brusselssprouts.ky@gmail.com
Phone: 769-4027

Make sure to like their Facebook page to see daily menu updates!

Divetech


This is the first in a series of our Members Small Business Highlights.  Please support small businesses and their employees affected by this pandemic.

Today we talk with Joanna Mikutowicz

Tell us the name of your business, what you do and why you love it so much?

Divetech. We are a scuba diving company located in West Bay, Grand Cayman. Divetech offers the most diverse scuba diving experiences for divers of all levels. I love it because it truly allows me to live my dream in real life – helping others see the amazing sights of the underwater world in one of the most beautiful environments possible.

 

How long have you owned Dive Tech?

5 years

 

What’s up with the pink boats?

Pink has been my favorite color for as long as I can remember. As I’ve grown in life, to me the pink represents the balance of feminism and strength – a philosophy I carry through all of life. When we first painted the hull pink, all of the activity in the boat yard came to a screeching halt. All of the workers gathered around and stared. The effect isn’t just limited to boat yard workers, when people see the boats, they stare. The pink is memorable, stands out, and has been an amazing branding tool for Divetech. Everyone knows the company with the pink boats, and we’ve had a viral response to it. We’ve actually had bookings where people called in and said “my daughter says she had to go on the pink boat.”  I support women and believe in giving them the same opportunities that men are given in a male dominated industry.

 

How many people do you employ?

12

 

What’s the greatest thing about owning a business in Cayman?

There’s a saying “I live where you vacation.” For me, it’s true. Cayman is one of the most beautiful, diverse and safe tropical islands you can visit. It is a first-world standard of living combined with white sand and turquoise water – a rare combination. It’s an absolute paradise, and is amazing to live and work in.

 

How can local residents support you and your staff during this time?  What types of groups and events can you host?

Divetech offers the most diverse scuba diving experiences on the island. Some companies here offer simply boat diving, or snorkeling excursions. Divetech is able to offer something for every person – from those who have never been in the water before, up through highly advanced and specialized technical training, as well as underwater scooters, freediving, lionfish culling classes, photography. Most relevant to the current crisis we are facing, Divetech offers a number of programs for children and families. Kids who are not in school can still learn about the marine ecosystem, our local environment and conservation. Kids can even learn the fundamentals of discipline, attention to detail, and even develop a new lifelong hobby, passion or even career.

 

You are an extremely busy business owner but you still manage to make it to the gym at 5:30 am. How do you do it and why is being fit important to you?

I have a hard and determined work ethic in everything in life. With this and Crossfit, also comes the benefit of staying very physically fit, and maintaining a health lifestyle. The nature of Crossfit allows me to develop and maintain the proper fitness level mindset to face all kinds of life challenges – from simply carrying 200 dive tanks, to the difficulties associated of running a business in a highly competitive industry.

 

In 50 years what do you hope you, your staff and Dive Tech are remembered for?

The pioneers of diving in Cayman are well known – Bob Soto, Marvin Ebanks, Peter Milburn, and many others all started the industry. They had a true passion about Cayman, scuba diving, and showing others the amazing underwater world Cayman has to offer. Since then, others have come along who have merely thought of a watersports business as a profit center.

I want Divetech to be known as company who’s brought the passion back into diving. Not just running a successful business, but one who succeeded in developing a new generation of passionate divers.   We will also be known for supporting each other through difficult times like the one we are facing.  When everyone bans together, anything is possible.

 

An important issue right now is what is Divetech doing to protect staff and guests from the Coronavirus?

Aside from our usual rinsing of equipment we have set up 2 sanitisation buckets for the gear.  All mouthpieces, snorkels and masks each get sanitised twice in a bleach/water solution as well as a steramine solution.  We also have brand new spare mouth pieces on hand that we would be happy to put on a rental regulator.

Our restrooms are stocked with soap and paper hand towels.

Can’t transfer any germs underwater so you can do all of the touching down there that you can no longer do on the surface 😉

Our boats are all very spacious and we run them at half of their rated capacity to give everyone lots of personal space.  Our dive boats have a fly bridge area as well as a large beck on the bow for people to spread out over to keep their distance from each other.

 

Thank you Jo for telling us more about your business and what you can do.  7 Mile Strength & Fitness will be working to organize some group trips, certification courses etc.  I urge others in Cayman to reach out to Divetech and arrange some trips as well, and please don’t forget to tip your staff!

Contact Details:

https://www.divetech.com/

1-877-946-5658(US), 1-345-946-5658 (Local)

278 Crighton Drive, Grand Cayman

KY1-1206, Cayman Islands

5 Hydration Tips for the Summer


While hydration is always important, it’s even more important when the hotter weather strikes. For us in Cayman, the weather is hot all year round but during the summer the humidity gets really high so staying hydrated is crucial. And while we’re fortunate enough that we’re not talking about severe hydration that can kill you, even mild hydration has its consequences. Such as:

 

  • It dampens your mood

 

  • It causes headaches (ever spent an entire day at the beach and wondered why you had a splitting headache all evening?)

 

  • It increases fatigue (did you have not only headache post-beach day, but also felt ready for bed at 7 pm?)

 

It’s not rocket science. If you have experienced mild dehydration before, the answer is simple: You need more fluids in your system.

 

 

 

Here are 5 tips to get you guzzling all of the water if you’re spending more time in the sun this summer:

 

 

1. Water-Plus

 

Some of us have a hard time drinking a lot of water. It can almost feel like we’re force-feeding ourselves, which isn’t pleasant. So we drink soda or juice or Gatorade (or beer) instead—aka sugar bombs. Instead of turning to sugar drinks, go the infused fruit route instead!

 

Lemon water, lime water, orange water, cucumber water, or even raspberry water often helps make it easier to chug 500 mL of water in one sitting. Another great one: Raspberry, lemon and mint water. Prepare of 4 L jug of it in the am and you won’t feel like you’re forcing yourself to drink water all day.

 

And if fruit-infused water isn’t for you, then maybe carbonated water is. We did a bit of research into carbonated water and whether it’s A-OK for your health and all signs point to yes. One common concern: Is it bad for my teeth? According to this study, no! (https://www.ncbi.nlm.nih.gov/pubmed/11556958).

 

Research also suggests it hydrates you as well as still water and is easier for many to swallow, especially older adults ((https://www.ncbi.nlm.nih.gov/pubmed/26607248). Meanwhile further research says it helps with constipation.

 

 

 

2. Let Your Thirst be Your Guide

Hunger and thirst signal are there for a reason: To tell us we need food or water. It really is that simple…

 

That being said, we have often been told that: ‘If you’re thirsty, it’s too late!!!’ Too late for what? (If we really were “too late,” then all mammals on the planet would probably have died from dehydration. Instead, animals drink when they’re thirsty. And so should we).

 

The point is, if you feel thirsty, it’s not too late. It simply means that it’s important to drink ASAP. Becoming in tune with your body’s natural thirst signals is step one, and then step two is to BE PREPARED and have water readily available, especially in the summer when you’re going to need more than the winter.

 

 

  3. Be Prepared and Add Ice!

If drinking ice cold water gets you drinking more, then prepare a big jug or water bottle in the morning with lots of ice (and fruit infused if you desire) to entice you to drink, drink, drink. Because there’s nothing more appealing than a giant jug of ice water on a hot summer day—it certainly beats trying to find a fountain to bend over at and drink awkwardly.

 

4. Wake Up and Chug!

If you’re a coffee drinker especially, wake up and have a big glass of water before you drink your morning coffee—which only serves to dehydrate you even further. Drinking first thing in the morning will also go a long way in preventing you from being starving and eating too much at breakfast time.

 

 

5. Drink First, Then Shower Yourself..

Although it feels good to poor water on your head, or jump in a pool to cool off, remember nothing cools you off more effectively from the inside out than drinking plenty of cold water. So drink first, the dump the rest all over your body…

3 Ways We Will Help You Feel More Comfortable in the Gym


For many people, the gym is an intimidating place! Fear or intimidation of the gym is one of the most common reasons people avoid exercise. If this is you—you have been putting off starting a new gym routine because you’re apprehensive or intimidated—you’re certainly not alone.

 

Whether it’s fear of looking dumb because you don’t know what you’re doing (or embarrassment because you don’t know what you’re doing), fear of failure because you know you’re not as fit as you used to be, or fear of being pushed to do something you’re not comfortable doing, we’ve got you covered to help you overcome that hesitation 🙂

 

 

Here’s How We Are Different:

 

3. Coach in Your Corner

First and foremost, we are a coaching service. This means every single time you come through the door, you will be coached, thus eliminating your fear of not knowing what to do at the gym. Not only that, you will not be thrown right into a group class with experienced veterans. You will begin by working in a safe, one-on-one environment with just you and a coach until you’re physically, mentally and emotionally prepared to join a group.

And in fact, on your first day with us, all we will do is sit down and talk to get to know you and what you’re looking for to see if we’re a good fit for you—nothing scary about that, right?

 

 

 

2. Personalized Fitness

Your personal coach will get to know your strengths and limitations, your injury history and your fitness goals, and will guide your training in a way that’s appropriate your unique wants and goals and abilities. This means you don’t need to fear being pushed to do something you’re not ready for, like climb a rope when you’re terrified of heights and from falling from the ceiling because your arms might give out….Our priority is to keep you safe!

This also means you don’t need to be worried about not being as fit as you once were. Our goal is to keep you safe and build you up slowly and responsibly, keeping you healthy and injury-free in the process.

 

 

 

1. Not Your Average Anti-Social Gym

It can be intimidating walking into a gym full of super fit-looking people all with their headphones on talking to nobody. Meanwhile, you feel like the odd duck in the corner of the room hoping nobody is secretly laughing at you for using the machine incorrectly. This typical anti-social gym environment is everything we are not!

We’re a family-friendly gym, where you get to know and develop genuine friendships with the people you train next to, making even the most timid new clients feel that much more welcome and accepted.

 

If this sounds more appealing than your past gym experiences, contact us now.

3 Ways We Can Help You Feel More Comfortable in the Gym


For many people, the gym is an intimidating place! Fear or intimidation of the gym is one of the most common reasons people avoid exercise. If this is you—you have been putting off starting a new gym routine because you’re apprehensive or intimidated—you’re certainly not alone.

 

Whether it’s fear of looking dumb because you don’t know what you’re doing (or embarrassment because you don’t know what you’re doing), fear of failure because you know you’re not as fit as you used to be, or fear of being pushed to do something you’re not comfortable doing, we’ve got you covered to help you overcome that hesitation 🙂

 

 

Here’s How We Are Different:

 

3. Coach in Your Corner

First and foremost, we are a coaching service. This means every single time you come through the door, you will be coached, thus eliminating your fear of not knowing what to do at the gym. Not only that, you will not be thrown right into a group class with experienced veterans. You will begin by working in a safe, one-on-one environment with just you and a coach until you’re physically, mentally and emotionally prepared to join a group.

And in fact, on your first day with us, all we will do is sit down and talk to get to know you and what you’re looking for to see if we’re a good fit for you—nothing scary about that, right?

 

 

 

2. Personalized Fitness

Your personal coach will get to know your strengths and limitations, your injury history and your fitness goals, and will guide your training in a way that’s appropriate your unique wants and goals and abilities. This means you don’t need to fear being pushed to do something you’re not ready for, like climb a rope when you’re terrified of heights and from falling from the ceiling because your arms might give out….Our priority is to keep you safe!

This also means you don’t need to be worried about not being as fit as you once were. Our goal is to keep you safe and build you up slowly and responsibly, keeping you healthy and injury-free in the process.

 

 

 

1. Not Your Average Anti-Social Gym

It can be intimidating walking into a gym full of super fit-looking people all with their headphones on talking to nobody. Meanwhile, you feel like the odd duck in the corner of the room hoping nobody is secretly laughing at you for using the machine incorrectly. This typical anti-social gym environment is everything we are not!

We’re a family-friendly gym, where you get to know and develop genuine friendships with the people you train next to, making even the most timid new clients feel that much more welcome and accepted.

 

If this sounds more appealing than your past gym experiences, contact us now.

Two Hours Outside a Week Will Bring Your Health to a New Peak


Get out of the house, kids!

 

Go play outside!

 

We don’t know a single mother who hasn’t barked those words at her kids at one point in time. And while getting the kids out of the house so she could enjoy five minutes of peace and quiet might have been your mother’s prime directive, we like to think mothers have good instincts, so it’s possible her intuition told her getting outside would make you healthier. Mother’s instinct was correct: Science says so!

 

A new study published in the Journal Scientific Reports (https://www.nature.com/articles/s41598-019-44097-3) says a two-hour dose of nature each week boosts not just mental health, but physical health too. OK, the truth is this isn’t the first study to tell us this, but it IS the first study to tell us how much time we need to spend at the park, in the backyard or at the beach each week in order to reap the health benefits. The answer: A minimum of two hours.

 

To discover their findings, the researchers interviewed 20,000 people from England about their weekly activity levels. They were specifically curious as to how much of this time was spent outside.

 

Of those who said they rarely spent time in nature, close to 50 percent of them also said they weren’t happy with their lives, and a quarter of them were considered to have poor physical health. Meanwhile, of those who said they spent at least two hours outside per week, only 14 percent of were of poor health, and considerably fewer (20 percent fewer) said they weren’t happy with their lives. These numbers were fairly consistent even when considering different demographics of people: rural versus urban, wealthy versus urban, and old versus young.

 

Does where you are outdoors matter?

 While the latter study didn’t consider where you were outside—in a remote forest versus going for a walk on along the Vegas strip—previous research that looked into Japanese forest bathing suggests that being in a quieter place in nature helps reduce stress more than spending time outside in a more urban environment.

 

And for those of you who spend too much time in the gym to even want to consider doing more exercise just for the sake of getting outside, that same research suggests you don’t even need to be exercising to get the health benefits: You can literally just be sitting passively in non-urban natural environments taking in your surroundings (and the sun tanners score a point!).

 

5 other researched health benefits of spending time outside include:

 

1. Reduces inflammation: This study looked at students who spend time outside: (https://www.ncbi.nlm.nih.gov/pubmed/22840583). This study looked at its effects on the elderly (https://www.ncbi.nlm.nih.gov/pubmed/22948092)

 

2. Decreases anxiety and depression: There is a lot of research that suggests this. Here’s one study:(https://www.ncbi.nlm.nih.gov./pubmed/20337470)

 

3. Lowers blood pressure:This might be linked to stress levels being lower after spending time outside: (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2793346/)

 

4. Boosts you immune system:This 2010 study says just that: (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2793341/)

 

5. Improves creativity: If you have a job that requires being creative, consider spending time outside first. This study says it increases creativity (measured by a creative problem-solving task test) by 50 percent: (https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0051474).

 

The gym’s great. We love it when you come here. But we also want you to get outside!

New Sunscreen Study: Damned if You Do, Damned if You Don’t!


The sun is out, the guns are most certainly out, and we’re left wondering whether sunscreen is our best approach to stay safe in the heat. A new study published in JAMA (Journal of American Medical Association) suggests that various ingredients in popular sunscreens actually get absorbed by the body, rather than just sitting on the skin as we often assumed was the case and enter our bloodstream. Check out the full study here: (https://jamanetwork.com/journals/jama/fullarticle/2733085?guestAccessKey=e1ad4492-fe70-4f53-970d-d63bfa1cdccd&utm_source=For_The_Media&utm_medium=referral&utm_campaign=ftm_links&utm_content=tfl&utm_term=05062019).

 

Though the consequences of this absorption aren’t totally clear, the Food and Drug Administration (FDA) found the levels in the study were higher than what is considered safe—as much as 40 times as high as the threshold amount, according to the JAMA study! Some of the major culprits included the following ingredients in various sunscreens: avobenzone, oxybenzone, octocrylene and ecamsule.I don’t know about you, but common sense tells me I don’t want those chemicals swimming around anywhere near my blood.

 

But then there’s the flip side of no sunscreen: Skin Cancer! The chemicals in sunscreen are there to help guard against skin cancer, which is on the rise throughout various parts of the world. In fact, between 2009 and 2019, the number of new melanoma cases diagnosed have increased by 54 percent each year. In 2019, it is estimated that 7,230 people will die from skin cancer!

 

So we are left wondering,  what’s it going to be? Chemicals in your blood, which for all we know cause cancer, or a higher risk of skin cancer?

One solution is perhaps to buy a mineral sunscreen. Often they still have chemicals, but not the chemicals in question from the recent JAMA study and others. Check this out: The Environmental Working Group (EWG) actually releases an annual sunscreen guide with a ton of valuable information for selecting a safer sunscreen: https://www.thefashionspot.com/beauty/792143-safest-sunscreens-2018/#/slide/10

 

 

Some of the ‘better sunscreens’ include:

  • All Good Sunstick, Unscented, SPF 30
  • Aromatica Calendula Non-Nano UV Protection, SPF 30
  • Attitude 100% Mineral Sunscreen, Fragrance Free, SPF 30
  • Aveeno Baby Continuous Protection Lotion Sunscreen, Sensitive Skin, SPF 50
  • Badger Sunscreen Cream, Unscented, SPF 30
  • Goddess Garden Organics Everyday Natural Sunscreen Lotion, SPF 30
  • Just Skin Food Natural & Organic Sunscreen, SPF 30
  • Kabana Organic Skincare Green Screen Sunscreen, Neutral, SPF 31
  • Poofy Organics The Sunscreen Stick, SPF 30
  • Sunology Mineral Sunscreen, Body, SPF 50
  • Sunology Natural Sunscreen, Face, SPF 50
  • Thinksport Sunscreen, SPF 50+
  • Waxhead Sun Defense Sunscreen Stick, SPF 30
  • Zeb’s Organics Sunscreen, SPF 20 & 30

 

 

Or, there’s always the option to make your own sunscreen with natural SPF with the following ingredients:

Homemade Sunscreen

  • 1/2 cup almond or olive oil
  • 1/2 cup coconut oil (which naturally contains SPF)
  • 1/4 cup beeswax
  • 2 Tbsp. Zinc oxide
  • 1 Tsp. Red raspberry seed oil
  • 1 Tsp. Carrot seed oil
  • 2 Tbsp. shea butter (also has a natural SPF)
  • A few drops of essential oils (vanilla, mint, orange…your choice)

To make: Combine everything except the zinc oxide in a glass. Fill a medium saucepan with a couple inches of water and put on medium heat. Put a lid on the jar and place it in the saucepan until you’re able to stir it all together. Add the zinc oxide and stir well.

Voila! Natural sunscreen where you don’t have to worry what’s entering your bloodstream unwanted! 

Do You Find Yourself Overeating on the Regular?


Do you find yourself overeating on the regular? Your hunger and fullness cues are probably out of whack. Eat when you’re hungry. Stop when you’re full. It shouldn’t be so difficult, should it? Oh, but it is. Often times it’s because we lose the ability to know when we’re full, or we confuse various sensations with what we think is hunger.

 

On a basic level, we generally all understand what hunger cues are: Sometimes they start with us having trouble concentrating, and maybe we feel a bit tired and our stomachs start to grumble. If we don’t get food soon, our irritability likely increases to the point of becoming angry (or HANGRY). This soon escalates into feeling weak and shaky. Some of us maybe even end up with a headache. If if gets to this point, when we finally get our hands on food, we’re often so ravenous we binge on way more food than our bodies need.

 

Fullness cues, on the other hand, are a bit harder for us to detect. Part of the reason for this is that it takes 20 minutes after eating for our hypothalamus in our brain to receive the signal that we’re full and should stop eating. At this point, it’s often too late: We have continued to eat for 20 minutes!

 

 

Two of the biggest keys in stopping our habit of overeating, therefore, are:

1) Don’t let yourself get to the point of being ravenous.

This one is pretty simple: Be more organized with your food prep, so you have access to food before the point of HANGER and binging.

2) Become more aware of your body’s hunger and fullness cues

This one involves being more mindful when you’re eating—being in the moment—to truly pay attention to what your body is telling you.

 

 

Two fullness cues we often ignore include:

Cue #1: Ever find yourself taking more bites of your food, yet you’re no longer really even enjoying the food? If you get to this point, you’re probably full.

Cue #2: Your stomach actually starts to feel uncomfortable, almost to the point of pressure. Again, you’re full!

 

 

On the other hand, sometimes we think we’re hungry when we’re not. Here are four tips to get you moving in the direction of mindful eating and respecting your hunger and fullness cues:

 

Slow Down

The basic idea is you should be chewing your food as many as 30 chews per bite. This will help you not only digest your food and absorb it more effectively, but it’s also a deliberate way to get you slow down your eating. This buys you some time for your hypothalamus to tell your body you’re full before you have already overeaten. Another deliberate tip to slow down is to put your utensils down between bites.

 

 

 Drink Water Regularly Throughout the Day

Not only does water satiate you, sometimes we confuse the sluggishness we feel from being thirsty and dehydrated with being hungry. So drink first and then reassess how hungry you really are.

 

 

Learn to Recognize “Mind Hunger”

Sometimes we think we’re hungry because it’s noon and it’s lunch time and it’s when we normally eat, so we almost force feed ourselves because it’s time to eat. Your hunger can change day-to-day based on sleep and activity levels and various other things, so don’t assume you always need the same amount of food at the same time of day each day.

 

 

Try a Silent Dinner

This obviously isn’t practical if you’re eating with others, but if you eat any meals alone, try doing it in silence, without your devices or any others distractions, to really pay attention to your thoughts as you’re eating. Pay attention to what’s going on in your body and to how to food tastes. You never know what you might learn when you’re truly in the moment.

 

 

These tips aren’t meant to guilt trip anyone. We have all overeaten before, and we will all overeat again at some point, and there’s no point in beating ourselves up about it (our stomachs probably already feel bad enough). But the more in tune with our bodies we can become through mindful eating, and the more we learn to recognize when we’re hungry and when we’re full, the less likely we’ll be to overeat, and we’ll be much happier and healthier for it.

Why the One-Sized Fits All Approach to Nutrition Doesn’t Work!


Eight glasses of water a day.

Six servings of vegetables.

Make sure you get the recommended daily intake of calcium.

 

We tend to like to think general nutrition prescriptions have value. Why else would our governments put out food guides for us to follow (of which most people pay no attention to anyway, other than to serve as a source of guilt because they realize they’re not following the guide very well)?

 

It doesn’t make a whole lot of sense, though, does it? It’s pretty obvious that various foods—for example bread and dairy—affect us all differently: Some of us pack on pounds and get congested if we touch a piece of pizza, while others can eat a block of cheese on an entire loaf of bread and carry on as if nothing happened.

 

Despite our obvious differences, both in body compositions and in the way our bodies handle different diets, there are a ton of people out there who are adamant they know the best diet—for everyone! On the soap box, they yell:

I lost 50 lb. on the Ketogenic diet! Everyone should try Keto!

Plant-based changed my life. Meat is evil and will give you cancer. Switch to plant-based!

What about we get off our soap boxes for a bit and do some self-experimenting to see what’s right for our own unique selves?

 

 

This is exactly what they did in the recent Personalized Nutrition Project for Prediabetes (http://www.diabetesincontrol.com/using-personalized-nutrition-in-prediabetes-to-reduce-future-complications/) study. This cohort study observed glucose levels in 800 people in response to 46,800 meals consumed. The results: Identical meals led to different blood sugar levels in different people.

 

 

This study suggests that general dietary recommendations may have inadequate usefulness,” said the study’s authors, who suggest these differences might be linked at least partially to microbiota composition and function (basically meaning our gut health). Thus, as much as we like to think of nutrition as a science that can give us black and white answers, it’s also most certainly a bit of an art, and might take some trial and error to figure out what’s best for you.

 

 

In light of this, here are five diet-related principles—ones where the verdict is clearly still out (i.e. there is no generally agreed-upon consensus)—you can experiment with to see what might work for you:

 

1. Is breakfast really the most important meal of the day?

 There’s a lot of debate about whether breakfast within an hour of waking up is really necessary. Some think it was just a clever marketing ploy started by the cereal companies to get you pounding your Shreddies or Special K in the a.m.

 

Only one way to find out: Try a month where you have your first meal at noon. See how you feel and what happens to your body. Check out more here if you’re interested in digging deeper into the breakfast debate: (https://www.precisionnutrition.com/skipping-breakfast-and-obesity)

 

2. Intermittent Fasting

 Another contentious issue, some people swear intermittent fasting helps them not only lose weight, but also feel better and more energetic. For an always balanced Precision Nutrition approach, check this out for more about intermittent fasting: (https://www.precisionnutrition.com/all-about-intermittent-fasting)

 

 

3. 30-day Elimination

 Are you sensitive or gluten? To dairy? Eggs? Try eliminating different foods from your diet for a month as an experiment. Go back to the food after a month and see what happens. Read more here: (https://www.precisionnutrition.com/elimination-diet)

 

4. More meals a day? Less, smaller meals?

 It’s the three larger meals versus six small meals debate! Try both and decide for yourself. And check this out for more: (https://furthermore.equinox.com/articles/2018/02/6-meals-day)

 

 

5. Post-meal carbohydrates?

 Do you really need carbohydrates within 30 minutes of working out? Some say you do, some say you don’t: (https://www.precisionnutrition.com/about-post-workout-nutrition)

 

Here’s the thing: Your best guide is what your body is telling you. If you’re super hungry the moment you wake up, maybe you do need breakfast first thing. If you get a stomach ache from eating cheese, maybe stop eating it. The point is you are a unique individual, not a template who should follow a good guide your government made for you. Don’t be afraid to take matters into your own hands to figure yourself and your body out. Or hire a coach who can steer you in the right direction.