Damage Limitation Strategies – Nutrition

2016-12-09-16-30-38My mind has the tendency to ascribe meaning, and narrative, to my daily choices/actions/words.

Properly managed, this desire to “make sense” is a powerful tool for positive change.

2016-12-08-08-27-44Nutrition has NOTHING to do with nutrition.

What we end up eating has a lot to do with appetite, habit and availability.

I’ve watched nutritional science change so often, and so dramatically, that it has lost its credibility with me.

Here’s what I’ve noticed…

  • Exercise is the best medicine I can give myself
  • Excessive stress results in poor choices
  • Prior food choices, sleep and exercise impact my neurochemistry

The above can work together in a positive, or a negative, feedback loop.

Regardless, they are always working.

2016-12-07-11-23-01Why does “Eat Huge Salads” work?

  • Buying healthy food makes you a healthy person
  • Preparing healthy food makes you a healthy person
  • Unlike ice cream, cold cereal or beef chili with rice… I have to chew a salad – chewing slows me down (habit creation) and increases my satisfaction beyond the next meal (appetite moderation)
  • A mixing bowl of salad makes subsequent poor choices physically painful (adverse consequences)
  • Large amounts of fiber keep me regular and there is a emotional release from good elimination
  • Salad is the food choice with the lowest number of calories per bowl
  • It works because it works – while my explanations might be back fit-BS, the results are real

Whatever you eat for the next three years, you will come to believe that your choices are delicious. Don’t believe me? Listen to people who think differently. We are hardwired to believe in the merits of our prior choices.

Pay attention to your mantras – what you say after you eat, what you say about food, what you say about yourself.

Choose wisely – our minds are always watching, listening, rationalizing.

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Apples!!!

Two to three apples is a quick way to get a similar effect to a salad.

Displacing a poor choice is easier than resisting one.

100% CostCo 85% Vegan

2015-05-03 18.09.49I bought Rich & Julie’s new book, The Plantpower Way, and we’re looking at increasing the nutritional quality of our diet.

To get a start point, I thought I’d share how I’ve been eating over the last year.

In running through my diet, I realized that I could buy everything at CostCo! That made me smile. I do love the place.

I also realized that I’m ~85% plant based, at least under my own roof.

I have three meals that I eat most days. I’m not all that particular about when I eat them.

Fruit salad – chopped apple, berries, granola, vanilla soy milk, plain greek yoghurt

Veggie salad – mixing bowl of veggies, avocado, seeds and nuts – served with salmon, chicken or nothing – dressing is hummus or a miso-based product

Eggs and quinoa – scrambled eggs cooked in coconut oil, quinoa, olive oil – toss in 2 cups of reheated frozen broccoli – sometimes I toss a handful of shredded cheese on top

Snacks are: apples, dark chocolate, popcorn, unsalted premium nut mix, toast with almond butter/jam, my wife’s banana bread.

No sports drinks, colas, sodas, juices or sports bars.

I don’t eat processed food and won’t eat anything with trans-fat / hydrogenated oils / artificial sweeteners.

We eat out often. I’m not dogmatic (any more). Over the last three months, I can remember eating pizza, burgers, curries, steak and french fries.

When my wife’s out of town, I’ve been known to crack a couple beers and eat a pint of fro-yo from the freezer. My binges are a fraction of what used to happen as an elite athlete and a finance-guy.

My weight has been stable for a decade, my energy is good and my health markers are excellent.

I have a longstanding habit of zombie eating with electronics. I’ve passed this along to my kids (!) and am trying to sort in myself, first.

Nutritional Vigilantes

Paleo diet is back in the news.

Please remember that branded nutrition is a distraction from what matters in your life.

Let’s free our minds by taking nutritional dogma and throwing it in the trash.

We do this by discounting the advice of:

  • Sedentary, obese experts
  • Underperforming athletes
  • Anyone with an agenda to sell us

This leaves us with:

  • Eat less sugar
  • Eat more veggies

…but it can’t be that simple.

Have you tried those two changes and watched what happens?

Focus on simple adjustments that capture the bulk of the improvement available.

Everything else is details.

Don’t debate the details.

Focus on what works.

More veggies, less sugar.