05/27/2025 My coworker wants to get 6-pack lean, but his wife keeps buying a bunch of junk food and they eat out a lot. My brother wants to get big and strong, but eats 2 meals a day that leave him nutritionally deficient. My sister and brother-in-law say that they're fat, but they continue to overeat indulgent foods. So many people say they want to change their eating habits to achieve better health, but continue putting the same foods into their mouths. What is the solution? Make eating healthy easy! This, in my opinion, is a very simple 2-step process: But, before we talk about removing and adding foods from/to our pantries and fridges, we have to establish which foods we consider BAD, or GOOD. Generally, **"bad" food makes overeating calories (mostly in the form of refined carbs, which have been processed to remove key nutrients like fiber, B vitamins, and antioxidants) easy**, vs. **healthy foods, which contain essential nutrients (protein, omega-3 fats, fiber, vitamins and minerals)**, and are actually quite hard to overeat. Food is only bad for you if eaten in relatively inappropriate amounts (the dose makes the poison). A few chips might be fine, some gummy bears could also be okay, but you can't consume a lot of either of them without adverse side-effects. If you can't handle having a bag of chips in your pantry without eating the whole bag in one sitting, that food is a bad food for you. ## 1. Removing the Bad How do you remove BAD foods from your surroundings? Go to your pantry and fridge/freezer, and identify all of your binge-worthy bad foods and throw them out! Don't allow any of those foods into your dwelling. If I want to go off the reservation, I go out to eat, but don't bring any binge-worthy leftovers home. Here are some foods that are frequently BAD for people to keep at home: - Candy - Non-Diet Soda - Doughnuts - Chips - Beer - Cereal - Ice Cream - Sugary Spreads - Pizza - Crackers - French Fries - Baked Goods ## 2. Adding the Good Step 2 involves stocking up on good food. And make this GOOD food convenient to prepare (eg. frozen foods can be quickly microwaved), because if you don't you may fall back into the trap of buying and eating frozen pizzas, because they are convenient to make and very easy to eat. Here are some foods that are both GOOD and convenient: - Frozen Veggies (Broccoli, Spinach, Sweet Potatoes) - Frozen Berries - Eggs - Fat Free Greek Yogurt - Baby Carrots - Ground Turkey - Sardines - Canned Beans - Microwaved Sweet Potatoes There are ways to prepare foods that consuming them very easy to eat. You can make Smoothies, or Bowls (bowl ideas below): - Egg Bowl: eggs, broccoli, black lentils, a can of sardines on the side (my breakfast) - Greek Yogurt Bowl: plain Greek yogurt, pecans, blueberries (my lunch) - Chicken Salad: chicken, mixed greens, avocado, dressing - Taco Salad: ground beef or turkey, lettuce, black beans, cheese, veggies, salsa - Mediterranean Bowl: lamb, chickpeas, tabbouleh, hummus, tzatziki - Greek Bowl: grilled chicken, Greek yogurt, quinoa, cucumber, feta cheese - Mexican Bowl: ground turkey, black beans, veggies, cheese, salsa ## Finally.. I don't know any adult who's being forced fed. What you eat is your choice. If you have access to a normal grocery store, you have no excuse. You are the only one to blame for the things you put in your mouth. If you want to look different, feel different, be different, what you eat is the place to start. If this seems overwhelming to you, start slowly, by picking one BAD food to remove, and a GOOD food to add this week. Best of luck! <iframe width="560" height="315" src="https://www.youtube.com/embed/oRgqiUCGViI?si=WZUGaVi6qy8TjhFQ" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen></iframe> --- Email any questions, or comments to [email protected]. You can also find me on [Instagram](https://www.instagram.com/thegregleopold/), [YouTube](https://www.youtube.com/@thegregleopold), and [X](https://x.com/thegregleopold).