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“How you could you eat that junk? It’s so bad for you!” (nag, nag). “Don’t you know those fries will give you a heart attack?” (nag, nag). “You have to stop eating all that fast food, it’s going to make you fat!” (nag nag). “You have to eat more healthy food like fruits and vegetables – they’re good for you!” (nag, nag). Your friends nag you, your family nags you, your doctor nags you, the health newsletters, websites and magazines – they all nag you, and of course, your personal trainer nags the heck out of you, to stop eating all those BAD FAST FOODS. But does all that nagging you and bad-mouthing the fast food industry really help anyone stop eating junk food? It doesn’t look that way…
The fast food industry thrives even when the economy is bad
The Chicago Tribune recently said that McDonalds is “recession proof.” As one of only two companies to turn a major profit during the last recession (the other being Wal Mart), McDonald’s is laughing its way to the bank.
I was driving down Route 95 a few weeks ago and pulled over to use the rest room at Mcdonalds on a Saturday morning (there’s a McDonalds conveniently located immediately off almost every exit up and down the full length of Interstate 95).
The parking lot was full, it was standing-room only inside and the lines snaked around into the seating area! You’d think the Kardashians were there signing autographs or something. Nope. Just a regular weekend at breakfast-time.
I was shopping in Wal Mart the same week and I almost passed out when I saw (smelled, actually) a Mcdonalds…INSIDE THE WAL MART! Also, with lines.
Yep. It looks like all the nagging to stop eating fast food, and all the messages of the health and fitness industry to eat more “health food” are not working!
So what does work? What’s the REAL way to stop eating fast food?
How to stop eating junk food? The results of a new survey from the behavior and psychology section of the journal, OBESITY provide some answers:
Researchers at the University of Minnesota School of Public health surveyed 530 adults about their attitudes towards fast foods.
They found that people already know fast food is unhealthy. (Like, no kidding!)
The primary reasons they eat it anyway are because of the perceived convenience and a dislike for cooking! (I’d add another: they think fast food is always cheaper than healthy food).
Therefore, said the authors of this research paper, nagging people to eat more health food and warning them that “fast food is going to make you fat and kill you” is not the best approach.
What’s the right approach?
Focus on teaching people how to make healthy eating fast, convenient and easy, because those are the reasons people are choosing fast food in the first place.
There are lots of valid strategies you could use to stop eating junk food: keeping it out of the house, eating mindfully, getting adequate sleep, managing stress, embracing meal planning, and using a variety of mental training techniques.
But this one – learn how to make healthy eating fast, convenient and easy might be the best one.
So what’s holding us back from implementing or taking this healthier eating advice?
Well, I think that most people can’t get over the ideas that they “just can’t cook.” Or that cooking is “too time consuming.” Or that healthy food “tastes like dirt” (as if Mcdonalds is gourmet food).
That said, I’m not going to nag you, scold you or try to scare you out of eating ultra-processed food. I’m not going to lecture you about health food (not today, anyway). Nor am I going to bad-mouth the fast food restaurants.
I’m going to lead the new charge by showing you just how easy and convenient it is to eat healthy and nutritious food and make it delicious.
There are more than 225 recipes now installed in our Burn the Fat Meal Planner software at Burn the Fat Inner Circle.
Mny of our healthy recipes take 30 minutes or so prepare. Some require 45 to 60 minutes in the oven (decidedly not “fast” food). However, for every recipe that has normal prep or cooking time, there’s a recipe that takes just minutes – literally sometimes only 1 to 3 minutes. What if you started there – with the fast and easy ones?
If you don’t know how to stop eating junk food, here is your mission: Learn a handful of these kinds of “almost instant” recipes, meals and snacks. Then, when you’re feel a temptation to eat fast food, make these at home instead.
Here are several examples of some my “almost instant” healthy (and tasty) recipes to prove my point.
3-MINUTE APPLE CINNAMON OATMEAL
* Natural oatmeal (like Quaker old fashioned rolled oats)
* Natural (unsweetened) applesauce
* Cinnamon
* For protein, stir 1-2 scoops of vanilla protein powder into the oats for 3-minute meal (scramble eggs on the side for protein when you have more time).
I eat this almost every morning and have for years. It’s faster, easier and cheaper than going to the donut place or getting sausage, cheese, bacon breakfast muffins at the fast food joint! (you don’t have to wait in line, either!)
5-MINUTE EGG, HAM AND CHEESE MUSCLE MUFFIN
*1 whole egg, extra large
*1 Ezekiel sprouted grain English muffin
*2 oz sliced ham, lowfat, uncured (“natural”)
* 1 slice fat free sharp cheddar cheese
* Black pepper (dash)
So you really DO want an egg, ham and cheese breakfast sandwich? Okay, make it at home and you can make it healthier with more protein and fewer calories. Fast. Scramble the egg on nonstick pan, scoop egg onto one side of a whole grain English muffin. Add 2 ounces of thin-sliced uncured ham onto the egg muffin. Add one (optional two, for “double cheese”) slices of nonfat sharp cheddar cheese. Place other half of Muffin on top to make “breakfast sandwich.” Heat in microwave for 25-30 seconds or until cheese just starts to melt. Total time: 5 minutes. (Calories: 314. Protein: 29.1g. Carbs: 32.5 g. Fat: 7g)
HIGH PROTEIN MOLTEN LAVA CHOCOLATE MUG CAKE
*30g (1/3 cup) oat flour
*30g (1/3 cup) chocolate whey protein
*1 Tbsp (5g) unsweetened cocoa
*2-3 packets stevia/non-caloric sweetener or to taste
*60g (1/4 cup) unsweetened applesauce
*1 Tbsp (14g) nonfat plain Greek yogurt
*60g (1/4 cup) liquid egg whites
*1/8 tsp salt
*1/4 tsp vanilla extract (optional)
Made with whey powder, this single serving recipe gives you 36 grams of protein. Prep time: 5 minutes. Cook time: 1 minute. Combine the dry ingredients in a small bowl, then add the wet ingredients and mix well. Coat the inside of a mug / coffee cup with non stick spray and pour in the batter. Microwave for about 60-70 seconds. It’s normal for the cake to rise up while cooking, then settle back down. When it’s done, the top and edges will be set like cake, but the bottom in the middle will still be gooey (“molten lava”). Let it sit for a minute or two to cool. Enjoy, and wonder why you ever bought all those low protein, high sugar treats at the coffee shop. You probably spent more time in line there than it takes to make this!
10-MINUTE LAZY PERSON’S CHINESE STIR FRY
* Rice
* Frozen, bagged oriental vegetables
* Chicken breast, grilled
* Bragg’s “liquid aminos” (A sauce sauce alternative)
It takes a little time to cook rice. However, white rice only takes 20 minutes. If you use a rice cooker you can set it and forget it. You can also make a huge batch and have rice on standby for instant eats. Then a recipe like this will take only 10 minutes, even if you have to cook up the chicken. Alternately, buy packages of the already-cooked chicken breast. (Widely available in stores like Wal Mart). It doesn’t get much easier than that.
SIMPLE BBQ SHREDDED (PULLED) CHICKEN
*2 pounds (908g) chicken breast, boneless, skinless, raw
*2 cups sugar-free barbecue (BBQ) sauce
*2 Tbsp Truvia brown sugar blend (“light” brown sugar)
*1 tsp garlic powder
*1/2 tsp onion powder
Okay so this takes 3.5 to 4 hours in the slow cooker on high, so it’s not really “fast” right? I call it fast as well as easy because you can set it and forget it. The actual prep time is just minutes. Simply drop the ingredients in the slow cooker (2 minutes) and shred it when it’s done (3 minutes). Plus this makes a huge batch so you can pull it out of the fridge any time and make a BBQ pulled chicken sandwich. Try it on a whole wheat bun with coleslaw. Only takes minutes and beats anything from the burger joint.
1-MINUTE CHOCOLATE PEANUT BUTTER YOGURT “PUDDING”
* 1 Plain Greek yogurt
* 1 tbsp natural peanut butter
* 1 scoop chocolate protein powder
* 1 packet noncal sweetener (stevia, etc)
I apologize in advance for getting you addicted to this “chocolate peanut butter heaven.” It’s spot-on fat-burning, muscle-building nutrition, but it tastes like dessert! People who wonder, “how to stop eating junk food” also often wonder “how to get enough protein?” A scoop of protein powder in Greek yogurt can give you a whopping 50 grams – and this couldn’t be a faster, easier snack or desert.
Best part: this is mostly inexpensive food too!
Oats and rice? Doesn’t get much cheaper than that – buy your healthy staples in bulk and the cost per serving is probably less than mickey D’s! (yes, even the “Value” meals)
I’ll keep sharing more recipes in future newsletters – fast and easy ones, plus more traditional ones that might take you Plus I’m already publishing ALL my recipes for our inner circle members one by one as I create them. Join the Burn The Fat Inner Circle For Instant Access to the whole recipe collection as well as the amazing Burn the Fat Meal Planner software too.
Every one of these recipes is compatible with my Burn The Fat program
This means that my way of eating makes you more muscular and leaner… so you can look hot wearing very little clothes this summer… and be healthier… and save money too.
Train Hard and Expect Success!
Tom Venuto,
Founder & CEO, Burn the Fat Inner Circle
Author of Burn the Fat, Feed the Muscle
Author of The BFFM Guide to Flexible Meal Planning For Fat Loss
Tom Venuto is a natural bodybuilding and fat loss expert. He is also a recipe creator specializing in fat-burning, muscle-building cooking. Tom is a former competitive bodybuilder and today works as a full-time fitness coach, writer, blogger, and author. In his spare time, he is an avid outdoor enthusiast and backpacker. His book, Burn The Fat, Feed The Muscle is an international bestseller, first as an ebook and now as a hardcover and audiobook. The Body Fat Solution, Tom’s book about emotional eating and long-term weight maintenance, was an Oprah Magazine and Men’s Fitness Magazine pick. Tom is also the founder of Burn The Fat Inner Circle – a fitness support community with over 52,000 members worldwide since 2006. Click here for membership details
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