5 Hacks for Habit Based Eaters.

I have a love/hate relationship with the idea of “hacks”

Most of them seem to say the same thing; they promise a quick fix, a simple solution, a secret that if only you learned it, would make you shredded, strong and sexy as fuck without any real effort at all.

All you have to do is send your hard earned money KetoRippedFatBurnerSnakeOil.com and you’ll be all set.

Often-times when I read the bold claims they all make, I get douche chills.

You know what they are right?

That feeling you get when you see something so awful, so shameful that it manifests as a physical shiver up and down your spine?

Thems the douche chills.

However, the point of this writing is not to get you up to speed on mid 90’s NYC street parlance. No, the goal of this writing is to get you to look at the big picture, the things that make the difference and what the author of “The 7 Habits of Highly Effective People” Dr. Steven Covey calls the “Big Rocks Theory.”

To illustrate the Big Rocks Theory, Dr. Covey uses a parable in which a teacher stands before a class and shows them an empty mason jar.

The teacher then takes several large rocks and puts them in the mason jar until she can’t fit in any more of them and then she asks the students “is the jar full”?

The students, of course, say that “yes indeed, the jar is full.”

The teacher then reaches under the table and takes out a bucket of gravel, which she then proceeds to pour into the jar until once again, the pot appears to be full. This time the students had gotten wise to what as going on and when she asked “is the jar full”, the consensus was “No, teachers probably got another bucket stashed under that damn desk”.

These were indeed some savvy students because then the teacher took out a bucket of sand and poured it into the jar.

A few shakes of the jar later and the sand had worked its way into the small cracks between the rocks and the gravel, and once again the question was asked “is the jar full,” and once again, the students responded with a “No.”

The teacher then took out a pitcher of water and poured it into the jar which all agreed was finally full.

The lesson is that, when it comes to pretty much anything in life, It pays to concentrate on the big rocks first. Only once those are in place, should you start focusing on the smaller stuff.

And the smaller stuff can actually make a big difference but you gotta put first things, first.

This post is a follow up to “The Art of Dieting without Dieting” which covers all the “Big Rocks” of Habit Based Eating.

Once you have those dialed in, here are a few “hacks” that you may find useful.

As you can see, the below strategies don’t involve any magic pills or pixie dust.

They do, however, involve a little mindfulness and a little planning but that’s about it.

Applying these can could help you avoid a lot of the pitfalls us folks trying to eat a healthy diet often encounter.

1: Brush your teeth immediately after dinner.

This can help offset the urge to keep snacking after dinner which is an area of challenge for most people.

2. Keep the following items in your car or bag:

Shaker Cup

Meal Replacement Shake (I’m currently crushing hard on Garden Of Life’s Raw Organic Meal Replacement.)

This way, if you find yourself in a bind, just buy a 1-liter bottle of water and use 3/4 to make your shake and the other 1/4 to rinse out the shaker cup.

3. Keep at least one bag of each of the following in your fridge.

Trader Joes Organic Power to the Greens
Trader Joes Organic Shredded Green & Red Cabbage with Orange Carrots
Trader Joes Organic Broccoli Slaw

These bags, when used in combination, total up to 7 different vegetables.

A healthy salad dressing of your choice (I use Primal Kitchen Ranch dressing, which is made with Avocado oil)

Keeping these handy will make whipping up either a quick Anytime plate a breeze.

All you need do is add an appropriate protein and you’re all set.


4. If you are going out to eat, take a look at the menu online in advance and make your meal choices then.

This way you won’t get caught up in the moment and make unhealthy choices, as so many of us are prone to do when the hunger pangs strike.

5. Get good at fasting.

Yes, although this is mentioned in the original Habit Based Eating post, it’s more of a small rock than a big one. All the fasting in the world won’t help you if your diet consists of Donuts and Big Gulps.

But assuming your diet is already 80% or more dialed in, developing this skill can be a game changer.


Give ’em a shot but remember, Big Rocks first.

Bon Appetit,



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