Stay on a good eating path is one of the hardest things to do, specially when business lunches and dinners are such big part of the corporate play field. So here are my powerful, yet uncomplicated tips for you to plan for food and keep your focus on what really matters:

1- Don’t go to dinner (or any meal) starving

Eat a healthy breakfast and a low calorie snack before attending to any social event that envolves food. Start your day with a satisfying breakfast — such as eggs with tossed spinach leaves and mushrooms, or a bowl of yogurt with high fiber fruits (blueberries and raspberries are great choices) — so you won’t be starving when you arrive at the gathering. Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices. You’re less likely to overeat if you’ve got your appetite under control.

2- Don’t become a victim of what’s available

The best way to say no to bad food is to not put yourself in a position that you have to say no. The best way to do that is to always have good healthy food around. Bring a thermo bag with you anywhere you go (there are many compact yet functional choices available, look for bento boxes at

3- What’s done, it’s done

Don’t regret if you overeat cause you didn’t follow steps 1 and 2. It will just make things worse. Any feeling of guilt or shame is perceived by the body as a threat and starts a moderate stress response, that makes it store fat and not build muscle. Let it go and get ready to start over, follow steps 1 and 2 and enjoy your meals feeling like a boss!


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References: Tips To Survive A Healthy Thanksgiving Feast, WF Team, Eating Psychology Weigh Loss Protocol,


An article at Psychology Today states that one of the side-effects of living in a digital age is that we are increasingly removed from our physicality and each other. Our biology is short-circuiting. The balance of neurochemicals that evolved for millennia has been disrupted by our modern lives, making us more prone to depression, anxiety and malcontent. But your lifestyle choices and changes in behavior that can improve your brain chemistry, make you feel better and motivate you to maximize your human potential.


For many of us, executives and entrepreneurs, touching your phone first time in the morning - even before going to the bathroom - brings stress, anxiety and a sense of being ‘behind’ that does NOTHING for your brain chemistry. Even if it’s just a quick pick on Facebook. For your brain, it can sometimes mean you are alone-together. Not the best feeling to start the day, right? 

From the physiological perspective (just because you are not yet convinced) there are many studies documenting the correlation between the use of social media and stress. 


Stress might come from maintaining a large network of Facebook friends, feeling jealous of their well-documented and well-appointed lives, the demands of replying to text messages, the addictive allure of photos of fantastic crafts on Pinterest, having to keep up with status updates on Twitter, and the “fear of missing out” on activities in the lives of friends and family.


It creates a stress response in your body, increasing cortisol levels and decreasing insulin. It makes you FLC (fell like crap) first thing in the morning and on top of that, can make your body accumulate fat and not build muscle. Not the best combination to start the day, agree?


So GIVE YOURSELF at least 1 PHONE-FREE HOUR, starting when you open your eyes and feel how it affects the rest of your day. I promise, it’s easier than it looks and so rewarding!


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