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WEEK 7 - The Philanthropist

Create, Contribute,Thrive and Flourish

Positive Health Principle #47

Create Consciously

Class #47

In today's class you will learn:


1. The pros and cons of eating out

2. How to eat out in a healthy and enjoyable way

3. Why home cooked food is healthier than any industrial food

When you finish today's class, click the golden button below and take another extra small action! 

REFLECT:  What would you create if you only had 24hours?

“This curious world we inhabit is more wonderful than convenient; more beautiful than it is useful; it is more to be admired and enjoyed than used.”


Henry David Thoreau


health is
a Conscious Creation

Enjoy It!


“"I'm just someone who likes cooking and for whom sharing food is a form of expression."
Maya Angelou


We like eating out. A lot! More than 75% of young people and 67% of adults in the UK having eaten out in the last fortnight. According to the US Department of Agriculture third of the calories Americans consume come from restaurants. This has nearly doubled in the last 30 years.


The report has also shown that more than half of adults eat out three times or more a week, with 12 % eating out seven times a week! We are eating out more than ever and more regularly throughout the day in restaurants, coffee shops, sandwich outlets and shopping centres.


Over the last few decades eating out, ordering takeaways or having ready to eat meals have become an integral part of our western culture. ​​What are the consequences?


Let’s go to the research. Recently published large data based on more than 10,000 people from eleven European countries has shown that eating out is directly associated with the current obesity epidemic.The researchers analysed the difference between eating out and eating at home. It turned out that restaurant meals are, on average, 20% fattier and 15% higher in saturated fat than home-cooked meals. They are also higher in sugar, sodium, cholesterol and lower in vitamins, calcium fibre, and iron than a home-cooked meal.


According to research at Harvard University, families that ate together every day or most days had a higher intake of healthy nutrients like calcium, fiber, iron, vitamin B, C and E. They also had a less overall saturated fat intake.


Researchers at Columbia University found that teens whose families ate together frequently not only were healthier and less obese, but they also got better grades and felt generally happier with life than those who didn't have family meals very often. Moreover, children who ate home-cooked meals were less likely to use alcohol, drugs and cigarettes.


A recent study was looking at eating habits among Korean students. The researchers found that students with high blood pressure ate out more frequently than those with normal blood pressure. They also had a higher body mass index, were less physically active and many have been smoking for years. The study has shown that eating out only one extra meal a week was associated with a 6% increased risk of high blood pressure.


Research also shows that while eating out, we tend to eat larger portions, drink more beverages and consume generally poorer quality foods with higher amounts of calories than when we eat at home. We eat more at restaurants simply because the food is there. When eating out occasionally, this surplus is not a problem in the long run; but when we are eating at restaurants or getting takeaways instead of cooking at home, this really contributes to significant overeating particularly when we order large portions.


The results from the studies reflect the reality we live in today. With busy schedules, healthy family meals are not as frequent, and many choose convenient alternative options.


Eating out or ordering takeaways doesn’t have to be unhealthy; it just takes a little more attention and self-awareness. Mediterranean foods offer many healthy options like fish, vegetables, fresh herbs, or olive oil. Any kind of grilled fish with salad, or even brown pasta with vegetables are tasty and healthy. ​


Japanese dishes are light and healthy with a big selection of all kind of sushi and sashimi, teriyaki or miso soup with tofu. Although Chinese and Thai foods tend to be deep fried, it’s always possible to order a steamed or grilled fish or chicken, shrimps or tofu with vegetables and brown rice. Even Thai foods don't have to be all fried. A steamed fresh fish, grilled chicken, and any salad are great alternatives.


All tandoori foods whether chicken or prawns taste delicious and are very healthy. At Steakhouse, the ideal choice would be a grilled chicken or a lean cut of fillet steak with a large portion of salad and dressing on the side. In a Mexican restaurant - tacos with grilled or shredded chicken or beef with salsa, beans and brown rice on the side.


Eating out is not all about food. It’s a dining experience we can occasionally enjoy, but eating at restaurants should be an exception, not the norm. There’s nothing better and healthier than a home cooked meal.


The Value of a Home Cooked Food


Home cooked food is the best!


Cook something natural, healthy and delicious!


Get ready for your weekly session.
In your sixth session you will explore how to express yourself in service to others and set the following intentions: 
1.  Trust Your Self
2. Use your personality and self-expression in service to the world
Answer the questions in the Self-Trust Worksheet (download No1), and go through the exercises (download No2) before your next session. Evaluate your session in the Self-Evaluation Worksheet (download No3).

1. Please make sure that you choose a convenient time and a quiet place for your Skype conversations.
2. Let the members of your household know when you need time for yourself, so you are not being interrupted.
3. Check your wifi connection and show up on time.
4. If you are unable to attend, you can still reschedule within the next few days before the Monday of the following week, if your guide has a free time slot. 
5. Your one-to-one sessions are an integral part of the Grace School curriculum. It is, therefore, fundamental that each session is in synchrony with the weekly Grace School module. 


All files attached below have been created to support and enhance your learning experience.
These are available for download for the next 7 days. Please make sure that you create your account to answer the questions in the Self-Trust Worksheet (No1), and do the exercises (No2) before your next session.

Use the Self-Evaluation Worksheet (No3) after your session. At the end of the week reflect on your experiences and challenges. Summarise your week with the Self-Reflection Worksheet (No4).

Your WEEK 7 Downloads:

1.  Self-Trust Worksheet - identify how much you can trust yourself (approx. time 10 minutes)  
2. Exercise Worksheet - do the exercises before your next session (approx time 10 minutes)
3. Self-Evaluation Worksheet - evaluate your session and learn from your experience (approx time 10-15 minutes)
4. Self-Reflection Worksheet - at the end of the week reflect on your experiences and challenges (approx time 10-20 minutes)



If you have any questions, comments or technical problems, please write: and we will be happy to help.

We strive to respond within 24 business hours Monday-Friday 9am-5pm GMT. No personal information will be released or exposed.


If you want to interact with others, leave a comment, follow us on social media and join the Grace School Closed Group on Facebook. Take action daily!

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Thank You!

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