In this episode, we explore the most powerful tool for optimizing your health: a balanced diet. We argue that the only way to truly control your diet is to make cooking at home a non-negotiable priority.

If you are struggling with weight or inflammation, we explain why cooking is a key step to taking control of your diet, even if you are trying to make healthy choices when eating out. When you cook your own food, you have true control over the ingredients and know where they came from. Conversely, when you eat food prepared by others, it often contains processed foods, increased sugar and salt levels, and vegetable seed oils.

The Stakes: Understanding the Hidden Costs of Eating Out

While it may seem easier to pick up takeout, we break down the data revealing the health consequences of avoiding home cooking:

• Calorie Burden: Eating out is associated with consuming an additional 239 calories daily. Even if this only happens once a day, and assuming no increase in physical activity, this could add up to an extra 15 lbs. a year.
• Processed Food Intake: We discuss NIH research showing that consuming processed foods is associated with consuming 500 extra calories just to feel satiated. This may explain why bread is often served at the table in restaurants.
• The Benefit of Whole Foods: Learn how individuals who consume whole foods prepared at home eat 400 fewer calories.

We also look at current trends: Americans are spending more on eating out than on eating at home, with an estimated $70.1 billion per month spent in 2022 (20% of the budget). This trend persists despite the fact that if you choose not to prioritize cooking at home, you will struggle with extra weight and inflammation.

Simple Steps to Culinary Success

If you are one of the fifty percent of Americans who say they dislike cooking, we assure you that cooking does not have to be intimidating or complicated. It will become easier the more you incorporate it into your life. We share foundational changes and planning methods to make this healthy habit easy to adopt:

• Set Up Your Kitchen: Start by cleaning out your pantry, refrigerator, and freezer, removing dated, unfamiliar, and unhealthy foods. Then, replace these items with essential staples. Once staples are stocked, cooking at home becomes easier because you avoid necessary trips to the store before planning a meal.
• Weekend Planning: Learn the value of spending a few hours over the weekend planning meals for the upcoming week. This includes checking your staple list, selecting recipes, and adding any necessary fresh ingredients to your grocery list.
• Prep Work: Discover how front-end preparation, such as washing and chopping vegetables, requires only a minimal time commitment but makes a big difference during the busy week. We also share tips on using dinner leftovers as great lunch options to take to work.
• Start Small: If you have not been cooking at all, we recommend starting by committing to two meals a week, increasing proficiency and comfort over time.

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