7 Ideas to Help Keep You Occupied During Quarantine

Right now, the Coronavirus is circulating, and people are still under a government mandated lockdown/quarantine. This means unless you are designated an “essential worker,” you’re not supposed to go anywhere, not even to work. You’re not supposed to be around people other than your immediate family (especially the elderly), and the only time you can go anywhere is to the grocery store or to get other supplies. We are encouraged to get outside to get air and exercise, but it is still necessary to avoid being around other people. All of this is to keep the virus from spreading.

The majority of us have a daily routine that we have designed to set up our lives the way we want to live them. This routine has been disrupted by the quarantine, and many of us are finding ourselves isolated with extra time on our hands. Humans are social creatures by nature, so it is no surprise that isolation can be tough, especially with a surplus of free time. Making this a particularly difficult mental health challenge.

Boosting mood and mental health during isolation is difficult, so it is important to maintain your normal daily routine, as close as possible. If you’re working from home, shower, dress, eat breakfast, etc. as you normally would. If you’re not working, continue your daily routine as if you were. Then you will need to substitute other things to do in place of work, and I have a list of ideas that will give you results in turning boredom and isolation into productivity and satisfaction.

There are a ton of things you can do around the house but may not realize. My hope is that you can read through the following list, and get excited and inspired to put all this extra time to good use. After reading through it, remember to focus on what you can do and not what you can’t.

1. Personal Development

There are many resources available on the internet that cover almost an infinite amount of topics. You can utilize podcasts, audiobooks, online courses or YouTube videos to better yourself. You can learn a new skill, learn a new hobby, or even learn to play a musical instrument. You can learn a foreign language or even learn how to write an app. And what makes it even better is that all this can be done for free! Spend some time learning, expanding your mind, and this will expand your mental health.

2. Career Development

Does the quarantine have you feeling bad about your job? Use this extra time to improve your job skills, or even learn a new set of job skills altogether! Seek out the many resources available to improve your skills and your mental health.

3. Invest in Relationships

With extra time to kill, start new habits to improve your relationships. Set aside time to catch up with your parents, grandparents, siblings, and friends. You can even video chat with FaceTime, Zoom, Skype, etc. Start now, and these habits will carry over to when the quarantine is over and life is back to normal. After all, studies show that healthy relationships are one of the most important things needed to have a high quality of life. And a high quality of life certainly leads to a high quality of mental health.

4. Home Improvement Projects

You’ve been putting off organizing and de-cluttering the walk-in closet, because you just haven’t had the time. Well, now you can organize, de-clutter, and deep clean the entire closet! And don’t stop there, tackle as many rooms in the house as you can. Rearrange the living room furniture. Put a fresh coat of paint on the bathroom walls. You can even experiment with some crazy colors! If you don’t like it, you can change it back. You have time! Keep in mind that the busier you keep yourself, the more productive you will be. And being busy and productive are good for your mental health.

5. Vehicle Improvement Projects

Don’t forget the car! That funky smell you just can’t place…that stain on the seat or the one on the floorboard…the patches of tar that don’t come off in the car wash…

You’d be surprised how easy these things are to do yourself. Do a YouTube search, and most likely you already have the things around the house you need to take care of these nuisances.

You can also utilize this free time to catch up on your vehicle maintenance. Get your vehicle’s oil changed. Get that cracked windshield replaced. Get the tires rotated. If you need any major mechanical or body work done, now is the time to put the car in the shop since you’re not needing to drive much. Finally checking these things off your to-do list will check some stress off of your life and do wonders for your mental health.

6. Exercise

With free time on your hands, explore new methods of exercise. You can’t go to a gym or studio because they are closed (due to the quarantine), but you don’t need to!

• Try a Zoom yoga or aerobics class

• Get in the habit of walking ten minutes after every meal

• Experiment with a new running program

• Start a meditation routine

• Start a resistance training routine

Again, there are countless resources available to help you continue, improve and vary your exercise routine. Exercise releases endorphins in the brain, naturally making you feel good. Also, any exercise is an accomplishment, and any accomplishment feels good. An endorphin release and sense of accomplishment will certainly help your mood and mental health.

7. Nutrition

Now is the time to get your nutrition program on point. I hear people on the news talking about how the quarantine is causing them to gain weight. This is just an excuse and an opportunity for people to eat to counter their boredom. Don’t fall into this trap!

Try a new lifestyle. Keto, carnivore, paleo, Mediterranean…research and find new recipes that correspond. You will find what works for your body. Your health, the way you look, and the way you feel will improve. This will improve your mental health as well.

The quarantine can be a blessing or a curse. Having the proper mindset, staying busy, and staying productive will help you improve yourself, your immediate environment, and maybe even those who know you. Use these activities to make your mental health the best it can be, and you will come out of this quarantine a better version of yourself.

What is the Carnivore Diet?

While I prefer the word “lifestyle” rather than “diet,” the Carnivore Diet is the latest nutritional lifestyle in the mainstream. People like Dr. Paul Saladino (carnivoremd.com), Shawn Baker (shawn-baker.com), and others are doing incredible things by following this way of eating. They have seen results such as losing excess body fat, improved blood test markers, and improved physical performance. They also claim they have clearer thinking, better sleep, and they are trying to get the word out so more people can experience these results too.

What is the Carnivore Diet?

The Carnivore Diet is not a new way of eating at all. In fact, it is the way our ancient ancestors ate in a hunter/gatherer society. They would hunt animals like bison, elk, and deer. They took a “nose to tail” approach where they would utilize every ounce of meat, fat, and even the organs of the animal for food. They would boil the bones to make bone broth and used the fur to make clothing and shelter. There were no grains, no fruits or vegetables, and definitely no processed foods.

They didn’t eat carbohydrates, sugar, or artificial chemicals. Diseases like obesity, Type 2 Diabetes, heart disease, and Cancer didn’t exist in their society. They didn’t require preservatives for their food, and they didn’t need multi-billion dollar pharmaceutical companies. They didn’t need artificial medication, because their food was their medicine. Their food was meat, and on the Carnivore Diet, meat is all you need.

How do you eat carnivore?

The simplicity of the carnivore diet is also the beauty of it. All you eat are animals, nose to tail including the fat and organs. Just like the indigenous populations of the ancient hunter gatherer societies, the entire animal gets utilized. Pure carnivores will eat only animal products. No grains, fruits, vegetables, starches, or dairy products.

Some carnivores will include eggs and dairy products like cheese (in limited quantities). But they avoid sugar, grains, starches, and even vegetables. Sugar, grains, and starchy foods make up processed foods, and it’s obvious why these are avoided. But carnivores don’t eat vegetables, because it is believed that vegetables contain a chemical defense mechanism that is harmful to humans and other carnivorous animals.

Why eat carnivore?

The benefits of the carnivore diet appear to be promising. People are experiencing better mental clarity, improved physical performance, and body fat loss. It seems like a no-brainer as to why these benefits are happening.

First of all, eating only meat eliminates all processed foods. Nearly all processed foods contain sugar, and even worse, high fructose corn syrup. More and more information is coming out about how poisonous and bad sugar is for the human body. Consuming sugar can cause type 2 diabetes, and consuming fructose can be even worse, causing obesity and high blood pressure. Experts are even discussing the fact that cancer cells use sugar and fructose for energy. Regardless of the diet we choose, we all need to eliminate sugar from the foods we eat.

Next, eating carnivore eliminates grains and starches. Eliminating these foods removes gluten from the diet. The majority of human beings have at least a mild allergy to gluten. This mild allergy produces adverse effects that most people are used to and don’t even realize exist. Then there are those who have severe reactions to gluten and can’t eat it without getting sick.

Finally, going carnivore eliminates artificial ingredients such as sweeteners and colors. These ingredients are believed to cause behavioral problems in children, joint pain, weight gain, and even cancer. Aspartame, an artificial sweetener, has been studied immensely but still no one knows what the long term effects of this chemical are. And there are no guarantees whether it is even safe for consumption.

Carnivores in the wild

If we look into nature, at the wild carnivorous animals, we can witness the benefits of this diet. Think about a lion, a wolf, or a shark. These carnivorous animals are never obese or overweight. Is that because there is a shortage of food for them? Absolutely not. A lion picks and chooses from entire herds of prey. And a shark has its choice of an abundance of fish, seals, and other prey. These animals never overeat, because they are satiated from eating the natural food they were designed to eat. This keeps their bodies in optimal condition so they can function and survive in their harsh environment.

It’s also worth noting that these animals don’t get diseases like cancer, diabetes, or heart disease. Their diet doesn’t promote hormonal fluctuations which cause the immune system to react to inflammation leading to damage of the body’s own healthy cells. There are no hormonal or eicosanoid imbalances which can cause tumor growth, allergies, vasoconstriction and other reactions. They don’t need doctors or medications to treat diseases caused by diet. The meat that they eat provides protein, fat, calories, and even vitamins and minerals without the need for sugar, grains, or even vegetables to sustain their health and vitality.

What about you?

What about you? Do you think a carnivore diet is something you could sustain? Personally, I like fruits and green vegetables and think they are an important component in any diet. Do you think you could eat nothing but meat? Be honest with this question. If your answer is no, is it because you’re addicted to sugar?

What is Normal Human Fitness?

With the rise of electronics and social media, the picture or definition of fitness has seemed to shift toward professional and elite athletes. One can’t help but notice their posts and their picture of professional fitness. And it seems that most of them have some sort of fitness plan for sale. That’s great for all the professionals out there, but what about the rest of us? What about the normal humans out there? Should we try to obtain professional fitness only to fail before we even begin? Instead of trying to obtain the impossible, we can work hard and obtain normal human fitness.

What is a Normal Human?

First of all, most normal humans have a full-time job. This job is forty hours plus, with a commute lasting anywhere from thirty to sixty minutes or even more. And that’s just one-way. Many of us work odd or unpredictable hours meaning we don’t even know what time we will be home. This job requires us to deal with stress, and uses a lot of our physical and mental energy.

Next, the normal human usually has a family, with a spouse and kids relying on them for their time, attention, and other limited resources. Getting the kids to and from school and to and from extra curricular activities is a major responsibility. The normal human must also help the kids with homework, projects, and remind them to complete chores and take care of themselves in general.

Having a family, or even living alone, the normal human has a commitment to care for their home, their vehicles, and other domestic responsibilities. Food needs to be prepared, laundry and dishes washed and put away. The carpet needs vacuumed and groceries bought, brought home, and put away. The vehicle needs gas, oil changes, air in the tires, and cracked windshields replaced.

The Normal Human Lifestyle

It is obvious that the normal human has a huge time commitment in just being normal. But everyone is afforded the same twenty four hours in the day. Whether we are normal humans, the Queen of England, or the President of the United States, we all get the same amount of time to work with. We have to be smart in how we manage our time and really concentrate on our priorities so we can schedule the things we need to get done.

Feeding ourselves, taking care of the kids, and going to work are high priority items. Meal prepping, working out, and sleeping eight hours should also be high on the priorities list. Helping the kids with homework, personal development, and building a side business are also things that we need to set aside time for. Watching television and browsing social media should be saved for when all the higher priority items have been taken care of.

The normal human lifestyle is not easy and requires discipline. It requires living with purpose and intent. Planning the day and executing the plan. It requires knowing what you want, what you want to accomplish that day, and sticking with the plan no matter how tired, worn out, or discouraged we may be. If you’re tired, you know you are doing something right. Life wants us to be comfortable, addicted to pleasure and instant gratification. But the normal human can choose tokeep the end in mind; to take the path less traveled or even create our own.

Normal Human Fitness

The importance of normal human fitness puts it in a category by itself. Fitness gives us strength, energy, confidence, ability, and most importantly, health and longevity. The key to achieving and improving fitness is consistency. In order for something to be consistent, it must be a part of our lifestyle; part of our daily routine. The normal human can join a traditional gym, or workout at home. We should have a diversified fitness plan. This plan should include cardiovascular training which includes walking, running, biking, swimming, rowing, or jumping rope. It should also include resistance training with multi-joint exercises such as squatting, bench pressing, dead lifting, and shoulder pressing. This should be done with a mix of barbell and dumbbell exercises. And a mix of low and high repetitions. One or two rest days, or low intensity days, should be programmed into the plan. But a walking and stretching plan should be maintained on a daily basis.

The normal human also sets fitness related goals. Goals such as signing up and training for a 5K run/walk or mud run. Other goals can be losing inches off your waist, or increasing your bench press weight. Regardless of what it is, a fitness goal will give you something positive to strive for. Something you can measure, track, and experience results from. This will help you to find a deeper appreciation for your fitness journey and healthy lifestyle.

At the End of the Day

At the end of the day, we are normal humans with many responsibilities. The way we prioritize and plan for these responsibilities can set us up for success or failure. We must choose to either be uncomfortable, beginning with the end in mind, or comfortable pleasure seekers taking the easy road that always leads to defeat. It is a simple process of deciding what we want, placing that in our heart, and adopting the mindset of achieving it. Whatever it takes.

General Physical Preparedness

Variety is the spice of life. The variety of physical challenges we come across in life, nature, and certain occupations are nearly infinite. What is the role that fitness plays? Being capable and prepared to withstand and conquer anything that life throws our way. This is called general physical preparedness. We have to be prepared to move our body alone and with external weight to accomplish everyday life tasks. Life will also throw random tasks at us that require general physical preparedness.

Examples include:

* lifting and moving heavy objects such as a 50 pound bag of dog food.

* carrying your child who has an injured foot.

* running from danger.

* squatting up and down from the toilet.

* cleaning the house.

* mowing the lawn.

* playing with the grandchildren.

* preparing for the later years of life.

The possibilities are infinite, and this is why we train for general physical preparedness. To improve general physical preparedness, there are three areas to focus on. This is solely my opinion, but the three focus areas are core strength, body weight mastery, and manipulation of external weight.

Core Strength

Core strength is the strength of your central being. It is what keeps you upright and allows you to move. Whether walking, running, swimming, carrying external weight, or moving the body from one plane to another, the core is always utilized. The muscles of the core are the abdominals and lower back, but I like to include the hips and glutes as well.

It is important to strengthen the core, because the core is what braces and protects the spine during movement. Exercises such as sit-ups are a good place to start when training the core. Hip/back extensions are great for the lower back. Planks are also a good exercise to train for stability. But the most effective movements to strengthen the core are power lifting movements such as the squat, deadlift, and their variations. Theses exercises require core stabilization and force improvement of core strength.


The 11 Steps to Take to Implement and Maximize Your Fitness, Part 3

Photo by Renee Fisher on Unsplash

Fitness and health go hand in hand. Health can’t be maximized without consistent exercise. To begin an exercise plan read The 11 Steps to Take to Implement and Maximize Your Fitness, Part 1 and The 11 Steps to Take to Implement and Maximze Your Fitness, Part 2 as this is part three of a three part series.

The eleven steps to take to implement and maximize your fitness are:

1. Decide on your why

2. Track your food intake

3. Begin a stretching routine

4. Block out a time and place for exercise

5. Begin a walking routine

6. Set a goal

7. Start an exercise log

8. Begin to change food habits

9. Find a community

10. Research exercises or types of exercises that interest you

11. Gradually accumulate equipment

Steps 1-8 are foundational steps in the importance of starting a fitness plan. Review them if necessary and see below to continue.

9. Find a community

Now that you have been exercising on your own for a while, it is time to find a community where you can share your fitness journey. Sharing your journey with other like-minded people will help you grow. It will give you support in reaching your goals, and it will help you stay on track when things get difficult or discouraging. A community can also act as a support system to help keep you accountable and keep you motivated.

Where can you find a community? There are many places to look. If you join a local gym, take a yoga or aerobics class. Sign up for a boot camp or martial arts class; this is your community. You can even find an online community where you can interact with like-minded people. There are also running clubs, walking clubs, hiking clubs, and many more. Try different groups until you find one that works for you.

10. Research exercises or types of exercises that interest you

A large part of your fitness journey is growth and change. You will not grow without change, and your progress will plateau if you continue to do the same things forever. The body is a well-designed machine and will adapt to whatever stresses are placed on it. It will learn your repeating physical habits and change its physiology to make itself more efficient. Granted, doing the same thing is better than doing nothing, but at this point in your fitness journey, your progress will only improve if you begin to make changes in your physical activity.

What types of activities interest you? Weightlifting? Running? Hiking? The options are nearly endless. Research whatever interests you. Information is very widely available. If hiking interests you, find a hiking store, and the staff will be able to answer any questions you may have. Your fitness community can also assist you in expanding your interests and opportunities.

11. Gradually accumulate equipment

The final step to take to maximize your fitness is to gradually accumulate fitness equipment. Regardless of whether you live in an apartment, a house, a condo, or whatever, you can accumulate equipment related to your exercise interests. Accumulate this equipment to use at home. Most equipment can be used anywhere, and requires very little storage space. For example, you can store a barbell and a few weight plates under a bed or couch and pull them out when you are ready to use them. You can store a jumprope in a drawer, or a bicycle anywhere in a home. Buy something that looks interesting, and then figure out how to use it and incorporate it in your home workouts. Think outside of the box. Don’t think fitness can only be achieved in a traditional gym. You can certainly get fit in your home with equipment that you have gradually accumulated.

This concludes the three part series The Eleven Steps to Take to Implement and Maximize Your Fitness. Fitness is a journey and requires work and dedication. Review the eleven steps and master each one. Even if you have to start at step one, master it to build the proper foundation. If you feel your progress has stalled, go back through the steps and take an honest assessment of each one to figure out where you are in your fitness journey.

What To Expect On Race Day…

Photo by Peter Boccia on Unsplash

Participating in a run/walk race event is an exciting experience. Here are some things to expect on race day.

Packet pick-up

The larger events usually begin with an expo sometime before the day of the event. The expo is an event in itself, and is where you will receive your event packet containing your race bib, t-shirt, chip timer, and other vendor related coupons, swag, and advertisements. Picking up your packet is a conformation that you will be at the starting line on race day, and your name is now officially in the system as a participant. If you have yet to do so, you can enter the event at this time.

The expo is also the place to find finalized race details and ask any questions that may have come up. Information on start times, parking, shuttle service, and the course map itself will be available. This is also an opportunity to browse the pre-race vendors displays and purchase any necessities such as t-shirts, sunglasses, gloves, or even partake at the oxygen bar if one is available. Double check to make sure you have your chip timer, bib, and four safety pins before leaving the expo.

Before the starting line

Race day is going to begin with an early wake up. It is important to go about a normal routine, so make sure to get up early and have your typical breakfast. Use the bathroom before leaving for the event, and leave with enough time to arrive at least an hour before your race start time. Plan on delays such as closed roads, traffic re-direction, traffic congestion, and crowds in general. Dress in layers so that you can remove clothing as the temperature warms. Parking will generally be far from the starting line, and this walk will help with a general warmup of your legs.

If there was no race expo for the event, packet pick-up will be available at this time. Some events may allow you to enter now if you did not pre-register. But make sure you know this beforehand.

At the starting line

Before you line up for the start of the event, check any gear you no longer need at the gear check area, if available. This is also a good time to use the bathroom one last time if necessary. When lining up at the start corral, be sure to line up according to the pace you plan on running or walking. This helps with crowd control on the course in an attempt to alleviate congestion of faster runners trying to pass slower runners. The pace will be identified with a sign in the start corral.

At this time, check your bib and make sure it is secured at all four corners. This will keep the wind from blowing the bib up and will maximize your aerodynamics. At most events, the chip timer that records your progress is contained in the bib. If it’s not in the bib, it will be something you attach to your shoe laces. Be sure this chip is present, secure, and ready to go. Next will be the singing of the National Anthem, and then the firing of the starting gun.

On the course

Regardless of when the gun goes off, your time for the event you registered for will begin when your timing chip crosses the start line. This doesn’t mean you can go grab a nap or a bite to eat, because there is a time limit from when the gun goes off and when your chip crosses the start line. Enjoy the adrenaline rush of the other competitors around you, but resist the temptation to push harder than you can sustain. Revert back to your training, and fall into a comfortable pace to begin using your race strategy.

Most events have participants of different race distances, so there will be walkers and runners moving at different speeds everywhere around you. Be aware of your surroundings. Make sure it is clear to pass or even clear to slow to a walk or a stop if need be. Depending on the race distance, most events have aid stations every two miles staffed with volunteers. These stations have various things such as water, electrolyte drinks, fruit, etc. The event would not be possible without these volunteers who hand out water and snacks, and clean up after the participants. This is another spot where it is important to be aware of your surroundings to avoid contact with other runners and walkers. There will also be portable bathrooms throughout the course and first aid support as well.

There are other things to be aware of on the course. Some events allow strollers and pets. Most events have event monitors on bicycles, and police sometimes patrol the course on motorcycle. The course is closed to traffic, however, traffic crossings are common but are controlled by police. Be sure to follow signs, cones, and cross any appropriate progress lines to avoid disqualification. On some trail runs, it is easy to get lost if you’re not paying attention to all the route markers along the way.

At the finish line

The finish line is an exciting place. It is also another place where congestion is common. Volunteers will be handing out completion medals and bottles of water. This is also a common area to link up with friends and family members. Enjoy the vendors that have set up for the event, and look out for any free swag being handed out. Most people don’t stay long post race, but there is usually an awards ceremony for the top finishers in each category. Before leaving the event, be sure to pick up your gear from the gear check area.

Later in the day, be sure and check the event website to see your official results. Reflect on your race performance. Could it have been better? Think about what you would change next time. While you’re at it, sign up for your next race and set a goal to make it an even better experience!

Five Reasons Why You Should Track Your Food Intake

MyFitnessPal App by Under Armour

Losing weight or adding lean mass is a difficult task. Eating can be as subconscious or autonomous as breathing. Most of us go throughout the day knowing we need at least three meals, maybe some snacks, and are usually looking forward to the next thing we are going to eat. When eating in this random manner, do you know if you are getting enough or too many calories? Do you know if you are eating adequate amounts of protein? If you don’t document what you are eating, and how much, it is very difficult to eat with a purpose to reach your nutrition goals.

In the electronic age we live in, there are a multitude of apps that can help us track the food we eat. These apps record the serving size, the calories contained, and the macronutrients contained. If you dislike apps, however, a spreadsheet or even a pen and notebook can be used to log nutrition intake. However you do it, this log is definitely an advantage that will set you closer to your goals in only a short time.

There are at least five reasons why you should track what you eat. These five reasons are:

1. To learn your caloric intake and eating habits

2. To learn your macronutrient intake and set macro goals

3. To use as a tool to plan meals

4. To use as a tool to combat overeating by being aware of what you eat

5. To be deliberate about your food intake

The first reason you should track your food intake, is to learn your caloric intake and eating habits. This first reason may seem pretty obvious, but do you really know how many calories you eat if you don’t track them? It may come as a surprise to learn the amount of calories you take in once you begin keeping track.

You will also learn some of your eating habits. You will see which meal, or which time of day you eat the most. And which meal, or which time of day you eat the least. Learning your habits is a good way to bring awareness to your diet and nutrition intake.

The second reason you should track your food intake, is to learn your macronutrient intake and set macronutrient goals. Macronutrients are protein, carbohydrates, and fat. Your macros need to be set a certain way, depending on your goals. Whether for weight-loss, muscle gain, even certain diets, your macronutrients must be tracked. And if you are not tracking your nutrient intake, you will not reach your macronutrient goals.

The third reason you should track your food intake, is to use as a tool to plan meals. Looking over your food tracker will help you plan meals and make grocery lists. You will know exactly how much of a particular food to buy by plugging the macros into your food tracker. It can also tell you if you are deficient in fiber or any micronutrients, and you can adjust your meals accordingly.

The fourth reason you should track your food intake, is to use as a tool to combat overeating by being aware of exactly what you eat and how much. In this step, it is very important to be honest when entering your serving sizes. For example, the normal serving size for most peanut butter brands is two tablespoons. Most of us easily exceed this amount which can be catastrophic when logging high calorie-concentrated foods like peanut butter. It doesn’t take long to learn the proper serving sizes you need to reach your caloric goals. This also helps us become accurately aware of how many calories we are actually taking in. It may be surprising to learn how many calories are contained in our favorite foods. And it is very helpful to learn which foods we eat are high calorie-concentrated. This is just another step to help us to begin eating with a purpose, on purpose.

And finally, you should track what you eat to be deliberate about your food intake. Plan your daily meals one week in advance. Make sure your meals contain the calories and macronutrients you need for the goals you are trying to reach. Build the habit of planning your meals, and you will find that it becomes easier and easier to follow this plan as the habit is reinforced. But whether you stick to this plan or stray from it, make sure to honestly track what you are eating. This way, you will always have a record which can allow you to go back and analyze where you need to make adjustments if necessary.

Tracking your food intake is not difficult. It does take some work at first, but becomes easier the more you do it. It allows you to stop the mindless cycle of random eating, and puts you on the path of eating with a purpose, on purpose. Everything is more effective and efficient with a plan. Eating is no different. Tracking your food intake allows you to plan your meals to the very last calorie, even when eating in a restaurant. To make the most of your nutrition goals, be sure to start a food log immediately.