And Why Are You Doing This?

I need to work on a quick, snappy response.  The short answer is, I switched to a diet free from processed grains and sugars to lose five pounds after years of counting calories failed to get me there.  But before I lost those five pounds, which I did, I found that once I got off the sugar train, a number of other daily maladies, which I did not even realize were maladies, went away as well.  Here’s the rundown:

·        Weight loss

·        Satiety

·        Improved sleep

·        Dramatic reduction in recurring GI issues (bloating, heartburn, gas—all symptoms of a high carb diet)

·        Reduced inflammation

·        Faster recovery from training, and without the use of “recovery” products

·        Increased, consistent energy, particularly at times of the day when energy used to be low (i.e. after lunch)

In addition, through subsequent research, I have learned that diets concentrated in sugar have been tied to a whole host of metabolic syndromes, cancer, heart disease, Parkinson’s and Alzheimer’s.  Gluten sensitivity is a whole separate issue but one worth considering as well.  Besides being simultaneously laced with GMOs, which has its own subset of issues (unless you specifically look for organic or non-gmo), gluten products can cause a whole range of inflammatory, allergic responses, which one might not even suspect is the result of the gluten.  I know I did not.  But overall, I just feel one hundred times better.  I did not even realize how much my diet of low fat, “heart healthy” carbs was dragging me down. 

That being said, the easiest way to kick the sugar habit is to Eat Real Food.  As Michael Pollan states in his (life changing, at least for me) book, In Defense of Food, “eat real food, mostly plants.”  That is the best advice out there.  Don’t get bogged down in the details, at least initially.  Some experts will suggest increasing your fat intake.  Others might suggest increasing your protein.  Those are personal choices.  You need to find out what makes you feel your best.  For me, I have found that more fresh produce and veggie fats (i.e. nuts and seeds) work best.  But you cannot make that determination if your metabolic system is clogged from a diet of chemical and sugar laden edible products. 

If this seems daunting, start small.  Give up gluten for a week.  See how it goes.  I think you will be pleasantly surprised when you realize how you are not feeling.  And if that works, or if it does not, take it a step further. Give up soda or diet soda (research shows your body treats them both as sugar).  Avoid anything with corn syrup.  See what works for you.  But give it a try, you can’t lose betting on yourself.

(There are links to some of my favorite resources on the subject of Eat Real Food on my home page…including Fit, Fat Fast (metabolic efficiency for the endurance athlete), Vinnie Tortorich’s NSNG, Jonanthan Bailor’s Smarter Science of Slim, No Meat Athlete and of course, Michael Pollan’s Food Rules.  Have a great week!). 

Small Changes Change Habits

I have been on a podcast-listening marathon recently.  I switch between Rich Roll, Vinnie Tortorich (Angriest Trainer), Jonathan Bailor (The Smarter Science of Slim) and the Fit, Fat, Fast podcast.  Although they each approach diet from different angles, there are two common themes: 

  • Processed foods should be avoided. 

  • Eat more vegetables. 

It has now been five months since I have removed processed foods, most grains and sugar from my diet.  While I am sure this seems like an abrupt change for my poor husband, who was recently bemoaning the fact that he had milk but no cereal and butter but no bread, the food we consume has actually been an evolution of sorts.  The fact that I eat more vegetables has allowed me to avoid processed foods.  Otherwise, I would be running out of things to eat! 

Leo Babauta of Zen Habits http://zenhabits.net/36lessons/ encourages small changes as a means to change a habit.  He suggests one tiny small change at a time, so that change is not very uncomfortable.  After a period of time you adapt and move on to the next change.  Here are three changes I have made over the last several years, months, weeks which have allowed me to make a much larger change to my diet. 

  • Smoothies.  They taste good and are a way to get a lot of fruits and vegetables in easily.  (This does not include the sugar bomb smoothies which come from your local gym, Panera, McDonald's, etc.).  Start with fruit-based smoothies and then expand your horizons.  I now add kale and/or beet greens to my smoothies to make them a more "green" smoothie.  Most recently I heard about adding the whole beet* and avocado**.  It sounds weird but it works and actually tastes really, really good.  Check out No Meat Athlete for a basic smoothie recipe.  (Also, I have found you do not generally even need a sweetener besides a small amount of fruit).  http://www.nomeatathlete.com/the-perfect-smoothie-formula/
  • Salads.  JMac and I started with a side salad with dinner.  It was nothing fancy, mostly a bowl of mixed greens.  Over time, it has taken over our dinner plates.  We now have what are affectionately called "salad troughs" (i.e. very large salads) with dinner each night.  Our palate has changed so much that if we do not have a salad for some reason, we miss it.  It is still simple, most often mixed greens of one variety or another and a sprinkling of sunflower seeds or parmesan cheese.  Homemade salad dressing is a must.*** 
  • Leftovers.  I hated leftovers as a child.  I cannot recall why I was so opposed to them but I love them now.  One of the main hurdles to changing the diet habit is time.  People are in a hurry, don't have time to cook and go to a window or a box for food.  Not necessary.  Double or triple a recipe if it only makes enough for one meal.  The key to successfully using those leftovers is portioning and packaging.  Invest in a size range of freezer/microwave containers.  I like these: http://www.target.com/p/sterilite-20-pc-ultra-seal-storage-set/-/A-11861386 .  Portion your leftovers as you would use them.  For example, if it's for lunches, take the leftovers and immediately portion them out into lunch containers to go.  Otherwise, the leftovers will just sit in a big heap in the drawer of the fridge, long forgotten in the hustle and bustle of getting out the door in the morning.  And don't forget, almost everything can be frozen.  Use the same principle--freeze in the same portion it will be consumed.  Label your containers. 

Can any of these ideas work for you?  Change does not have to be painful. If you are looking for more inspiration, check these stories out: 

Rich Roll episode 47  http://www.richroll.com/podcast/rrp-47-joe-cross-fat-sick-and-nearly-dead-how-i-lost-100lbs-juicing-movement/

Rich Roll episode 48  http://www.richroll.com/podcast/rrp-48-sugarland-thad-beatty-ironman/

Eat real food!  You are so totally worth it. 

*Until joining Fresh Fork, my knowledge of beets was limited to gelatinous-looking pickled beets left out indefinitely on a salad bar at a restaurant.  I have since learned that beets are a multi-purpose, multi-functional rocking vegetable.  To use the greens:  Chop the greens off.  Rinse.  Chop the greens in to large pieces.  Store in a zippered plastic bag in the freezer.  Crunch the greens up in the bag.  Dump about 1/2 cup (frozen) in your smoothie.  To use the beet vegetable:  Clean.  Chop the ends off.  Chop the beets into 3/4" cubes (or smaller if your blender won't handle that size).  Steam the pieces for a few minutes on the stove or in the microwave, just until they get slightly soft.  Throw them in the fridge until you are ready to use.  I add about 1/4-1/2 cup to my smoothie.  Warning:  They will turn your smoothie a fantastic bright pink.  Work carefully so that they don't turn your clothes, kitchen, etc. the same color.  Yes, there is a lesson in there. 

**Scoop out 1/2 an avocado per serving of smoothie.  It adds great texture and satiety to your smoothie.  Seriously, you will be amazed at how much more filling  your smoothie will be.  And if you don't like avocado?  No worries, you can't taste it with all of the other goodness you are putting in there. 

***If you are venturing into the world of homemade salad dressing for the first time, start with Good Seasons Italian dressing from your local grocery store.  You get the shaker bottle, the seasoning and the perfect salad dressing recipe.  If you want to move on, try Penzeys Italian Dressing base.  It comes in bulk.  I experiment with the vinegar and oil.  Sometimes it's balsamic, sometimes it's red wine or champagne.  I also mix up the varieties of oil. Once you make it a few times, you can venture out on your own or find one of the bazillion recipes online.  Even just oil, vinegar, salt and pepper is great.

Pot Luck Friday: Alzheimer's. Full Fat Milk. Vegan Recipe.

You never know what you're going to get for dinner at my house on a Friday.  If I picked up our CSA share on Thursday it could be something fresh, local and delicious.  If not, chances are it's something local and delicious but possibly a lot more random, like the leftovers from meals earlier in the week.  Today's post is something like that...random thoughts that have caught my eye over the last couple of weeks.

More than one member of my family has been diagnosed with Alzheimer's disease in my lifetime.  As a result, I have started following research and news on the Alzheimer's front.  There is a growing body of evidence that Alzheimer's, along with other diseases such as Parkinson's and MS, have some correlations with diabetes, gluten and medium chain triglycerides.  For me, this presents even more reasons to kick the carbohydrate/grain/sugar habit.

http://jewishbusinessnews.com/2014/01/30/israeli-researcher-develops-molecules-to-reduce-diabetics-alzheimers-and-dementia-risk/

https://tulane.edu/news/releases/pr_10282013.cfm

There is also a great story on the potential of MCT oil in the treatment of Alzheimer's disease on an old episode of the Fit Fat Fast podcast.  Download it from Itunes or check it out online:

http://www.fitfatfast.com/ep-27-coconuts-ketones-and-proper-running/#more-507

NPR had a story last week regarding full fat dairy...

http://www.npr.org/blogs/thesalt/2014/02/12/275376259/the-full-fat-paradox-whole-milk-may-keep-us-lean

Finally, one of my favorite vegan recipes is Upside Down Shepherd's Pie from Isa Chandra Moskowitz's Appetite for Reduction.  (I first heard about the cookbook via No Meat Athlete http://www.nomeatathlete.com, a good blog for the plant-based runner or triathlete).  While you need to watch the carb count in some of the recipes, I have enjoyed virtually everything I have made from the book.  Plus, there are a lot of informative tips on tracking down vegan ingredients and recipe preparation.  The recipes are a great way to work more vegetables into your diet.  And whether you are vegan, vegetarian, vegicurious, paleo, low carb, NSNG, ASD (American Standard Diet), etc., I think everyone agrees the world would be a better place if we all just ate more vegetables.    

Anyway, I made Upside Down Shepherd's Pie again last week and it was delicious.  I like it because the mushroom/lentil combo makes it very filling.  I made mashed potatoes for JMac but served mine over caulibrocs.  Mashed caulibrocs or mashed broccoli or cauliflower has become my go to substitute for rice, quinoa or any other grain dish that might be served with Asian or Indian food.  To make caulibrocs, steam equal parts broccoli and cauliflower.  (I steam quite a bit and freeze any leftovers).  Once the vegetables are tender, pour out the water.  Mash the veggies with a potato masher.  Drizzle with a little olive oil and add salt and pepper to taste.  Voila!  Caulibrocs!  Here is a link to Isa's website, where she also has some free recipes from the cookbook:  http://www.theppk.com/books/appetite-for-reduction/

Happy Friday and have a wonderful weekend.  Don't forget, respect yourself, eat real food!