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.