Welcome Viewers,

In North America, more people die from overeating than from malnutrition. We are faced with cheap, empty calories everywhere we go. Instinctively, we love to keep our mouths busy and bellies full. Diets are sugary and fatty, created to appeal to the eyes and taste buds. Food is cultural, an identity, our livelihoods, and comfort. There is never a dull moment to satiate our appetite with sweet and savoury delicacies. We struggle with eating and burning calories because it is a math problem better solved with knowledge and tools as non-mathematicians. This week we dive into Eating Calories.

^_TODAY’S
Lookahead 👀

_{Read time: 5 minutes}

1. Learn the Types of Calories 🔥

2. Plan How Much Calories to Eat and When 🧮

3. Practice Mindful Eating 🥣

^{_{QUICK FACTS ℹ️}}
Eating Calories 

1. Carbohydrates contain 4 kcal per gram, proteins 4 kcal, and fat 9 kcal, making fat the most dense macronutrient.

2. 20-25% of the energy in Protein is used for digestion.

3. Foods with high water and fibre content tend to have lower caloric density and are more filling than low-water, high-fat foods.

4. Foods like celery are low in calories and high in fibre.

^_LEARN 📓 
Know your Calories

^{_{ACTION STEPS}} 👣

Plan your Calories

#1. Decide how many calories you need daily.

Find out your T.D.E.E —> Total Daily Energy Expenditure +
B.M.R —> Basal Metabolic Rate
_{Learn more Next Week}

#2. Decide the number of meals per day and meal time.

#3. Decide how many calories to eat per meal.

#4. Decide how much of each macronutrient to eat depending on your wellness goals.

^{_{3 WAYS IN 3 STEPS}} △
Fewer Calories

Way 1: Control How Much You Eat

• Choose Drinks Wisely: Drink less juice and wine because they have a lot of calories.

• Small Orders When Eating Out: Pick the smaller size meals at restaurants.

• Measure When You Cook: Use measuring cups for ingredients to keep track of how much you're eating.

Way 2: Use Smaller Dishes and Bigger Cups

• Smaller Plates for Less Food: Eat from smaller plates to help you eat less without noticing.

• Big Cups for More Water: Drink from bigger cups to ensure you drink plenty of water.

• Drink Water All Day: Keep drinking water to stay full and healthy.

Way 3: Drink Before & After You Eat

• Water Before Meals: Drink a glass of water before you eat to help you feel full faster.

• Tea Before Eating: Have some tea before meals to get your stomach ready for food.

• Water After Meals: Drink a glass before dessert to trick your stomach and eat fewer calories.
  

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Train with Overman 💪🏾

Plan Your Meals & Calories for performance and weight management. Understand how to eat with expert coaching alongside our fitness companion app.

^{_{OVERMAN’S RECIPE}}
Chicken, Rice with Spinach Salad

This meal combines lean protein from the chicken, complex carbohydrates from the jasmine rice, and a wealth of vitamins and minerals from the spinach salad, making it a well-rounded, nutritious option. 

Ingredients:

• 1 skinless chicken breast (about 170 g)

• 1/2 cup jasmine rice

• 2 cups fresh spinach leaves

• 1 medium tomato, sliced

• 1 tablespoon extra virgin olive oil

• Salt and pepper to taste

• Optional: Garlic cloves for chicken, onion slices, and feta cheese for salad

Instructions:

Chicken:

1. Season the chicken breast with salt, pepper, and optional garlic.

2. Preheat the oven to 425 degrees. Roast for 30 minutes.

Jasmine Rice:

1. Rinse 1/2 cup of jasmine rice under cold water.

2. In a rice cooker, bring 1 cup of rice and 1.5 cups of water to cook.

Spinach Salad:

1. Combine 2 cups of fresh spinach leaves with tomato.

2. Dress the salad with extra virgin olive oil, salt, and pepper.

To Serve: Arrange the chicken and rice on a plate. Serve alongside the spinach salad. Enjoy a balanced meal with a good mix of protein, complex carbs, and fresh vegetables.

_{Weekly Challenge ⛰️}
Mindful Eating

Step 0: Take a moment to feel grateful for the food provided.
Step 1: Observe the food's colours, shapes, and textures.
Step 2: Bring the food close to your nose and take a deep breath.
Step 3: Cut or peel your food slowly and carefully, paying full attention to changes in texture, colour, and form.
Step 4: Take a bite; before chewing, let it rest in your mouth and notice the initial taste
Step 5: Chew slowly, counting to 30 chews before swallowing, focusing entirely on the sensation and experience.

Try It: Incorporate this exercise into their daily eating habits, even for one meal a day or a single bite, to foster a deeper connection with food, eating habits, and mindfulness.

Thought: Reflect on the journey your food took to reach you, considering the sunlight, water, soil, and care it received. Acknowledge the effort of those who harvested and prepared it for your consumption.

Next Week: Burning Calories | The Perspective #39

Focus: Science of Burning Calories
How To: Calculate your Calories burned
Try: 5 High-Calorie Burning Activities

Thank You for Reading this Week’s Wellness Guide

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^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical, professional, or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}}