Confession of a Cheat

It is said that confession is good for the soul.

I need to confess.

Yesterday I cheated on my eating plan.

Allow me to explain...

For the past several months I have been eating a new way and have been feeling fabulous.  I've mostly cut out meat and dairy and have greatly reduced my intake of refined grains and sugars.  I've been eating large amounts of fresh, colorful fruits and veggies, as well as nuts and seeds.  My energy level has been high.  My mood has been elevated.  PMS symptoms have disappeared.  In short, I've just felt absolutely fantastic!

But then came yesterday, after a trip to the grocery store, and my son and I were driving home.  He opened the large bag of tortilla chips I had purchased for our taco salad dinner.  I looked over at him, happily munching away, talking about the day.  I was enjoying him and the moment, and I mindlessly reached over and grabbed a chip.  Man, that was good.  I grabbed another.  And another and another and then a whole handful (while still driving... perhaps more dangerous than talking on a cell phone while driving).

I can't describe how that crunchy saltiness delighted my taste buds.  It was like a happy, salty party in there!  My son and I kept talking and laughing and I kept grabbing one handful after another.

We got home, and he asked if we could have nachos instead of taco salad.  I was so "in" with that idea!  I made up a big pile of nachos on a large cookie sheet:  peppers, onions, beans, olives, and of course, LOTS OF CHEESE.  They came out of the oven a picture of culinary perfection, the cheese perfectly melted.  I served my boys a plate each, while I hovered over the pan and nibbled.

Don't you know, I ate the rest, which was half a cookie sheet of loaded nachos.

I don't know what kind of spell came over me.  I couldn't stop.  (Well, I probably could have, but I just didn't want to.)

I and my "food baby" (a term my friend uses after she's waaaaay overeaten and feels five or six months pregnant) waddled over to the couch.  About a half hour later it hit me:  I wasn't feeling too good.   First it started out as slight irritability and a sort of fuzzy headache.  It intensified and I wanted to snap at everyone around me and tell them to be quiet.  My stomach wobbled.  And then I felt myself slipping into an overeating-induced coma and just wanted to sleep.

I recognized that my body was in a skirmish and I commenced to drinking water in an attempt to flush out my system.  Four hours later when I went to bed, my stomach was still feeling unfabulous.

I woke up with a nacho hangover.

Was it worth it?  You know, I think it was.  I thoroughly enjoyed that meal.  I was so "in the moment" of it, and it felt good.  And in a weird sort of way, I was thankful to have had that reaction in my body.  It used to be that I could eat just about anything and feel no ill effects.  But now I rejoice that I felt gross.  It is a sign to me that I am becoming healthier and can feel the difference between giving my body healthy fuel to run on, and junk, which made my engine sputter and clunk.

Would I do it again?  Yeah, probably.  But not today.  Or tomorrow.  I'll focus on giving my body what it needs to cleanse itself and get back to running smoothly.  I much prefer feeling good than bad.

Thanks for listening to my confession.  I feel better now.

What Nourishes You?

We are nourished by more than just the food on our plates.  
We hunger for many things:  companionship, love, play, fun, touch, achievement, intellectual stimulation, success, art, music, leadership, excitement, respect, adventure, spirituality, self-expression.  These things feed and nourish us every bit as much as what goes into our mouths.  Maybe more.

We are multi-faceted beings who require fulfillment emotionally, spiritually, mentally, and physically.  Heart, soul, mind, strength.  If these hungers are left unfed, we will search elsewhere to try to meet those needs.  And for many, we turn to food, and hence, emotional eating can become a problem.  But what if we focused on how to feed those other legitimate hungers first? 

Relationships and Matters of the Heart:
What if we worked with intentionality on the key relationships in our lives?  Forgiving, serving, talking, listening.  I know how good it feels when my husband really listens to me.  I can tell because he is looking at me, his body is positioned toward me (the smart phone is put away), he acknowledges my feelings.  He is very present with me and it nourishes me.  As I write this, I wonder:  how often do I satisfy my kids' need to be really heard and understood?  I'm in the middle of cleaning house, or I'm in a hurry, or we're in the middle of our homeschooling day, or I am on the computer, or I am tired, or am using their problems as "teachable moments."  Don't you hate it when people do that to you?  I do.  Usually I just want to blow off some steam, be heard, and maybe sort out my situation as I just talk, openly. 

“The most basic of all human needs

 is the need to understand and be understood. 

The best way to understand people is to listen to them.”
― Ralph G. Nichols 

Spiritual Practice:

The search for meaning in our lives is a powerful driving force.  We are a tiny part of the universe, yet in each of us there exists a soul that can only be satisfied with the deeper things of life. Our culture moves at lightning speed, and if we're not mindful, we can lose connection with what truly matters. Pressure after pressure competes for our energy; it is good to remember that there is a force, a power higher than us, outside of us. We don't have to carry the weight of the world on our shoulders.

A spiritual practice can teach us to accept things we cannot change. It can help us learn to forgive those who have hurt of us (even if the person we need to forgive is ourselves). It can bring peace in the midst of the storm. It can offer hope for the future. It can make beauty out of ashes, give strength for fear, and gladness for mourning. 

The soul offers up expression of who we are at our core.  For some, the soul expresses itself through music (listening and/or creating).  For others, it's nature.  Getting together with loved ones nourishes a deep part of us.  Creating something artistic speaks to the soul of many.  My own mama is an amazing hand-quilter.  She has made quilts for all of us in the family.  Into each stitch of her needle and thread she weaves love and good thoughts and strong, happy memories.  This is her soul work, and anyone who has received a quilt from her can feel the love with which it was made.  Though I am middle-aged, she continues to nourish me.

Mental Stimulation:

Alzheimer's researchers know it's important to keep the brain actively challenged and engaged.  Here is an interesting article about this very thing.  But that's not why we read good books, or keep up on current events, or go to the theater, or play a long and exacting game of chess.  We do it because it feels good to challenge our brains.  We thirst for knowledge.  Aristotle said, "All men by nature desire knowledge." 

Physical Activity:

“Move it or lose it!” We've all heard this mantra, and for good reason... it's true. Our bodies were designed to move. In bygone days, no one (except perhaps the elite of society) needed a membership to the local Gold's Gym.

“Do you make use of an automatic washing machine instead of going down to the river to wash your clothes on the stones? Do you fill your bathtub from a faucet instead of going out to the well to draw water ? Do you drive to work instead of riding a horse or walking? Do you go to a grocery store for milk, bread, and vegetables instead of milking your cow, grinding your grain, and tending your garden? If you answered yes to any of these questions, you have simply been taking advantage of modern conveniences. And there is nothing in the world wrong with using modern conveniences if you are replacing the physical labor you've lost with some form of exercise.” (Greater Health God's Way, Stormie Omartian, p. 85)

Exercise helps the body eliminate poisons, increase circulation, and strengthen muscles. There are fewer incidences of heart disease and strokes among people who regularly exercise vigorously. And beside all these physical benefits, exercise makes you feel healthy, youthful, attractive, and alive! (And then there are the endorphins I wrote about in another post.)

In choosing they type of exercise you'll do today (and tomorrow and the next day), think in terms of developing the whole body as opposed to just one specific area. Three types of exercise are needed: cardio, strength, and flexibility/balance.

Putting it All Together:

To live life optimally, we need the parts of our lives to be in balance.  An exercise to assess how you're doing is by working through a "circle of life," sometimes called a "wheel of life."  A quick Google search reveals many different ones from which to choose.  Below is one to use as an example.

Take a look at each section and place a dot on the line representing your level of satisfaction in each area.  A mark near the center indicates dissatisfaction, while placing a dot near the outer edge indicates a high level of satisfaction.  After you've finished marking the dots draw a line between each dot to have a nifty visual representation of how your life is balanced.  The resulting graph can serve as a starting point for areas on which you may choose to give more attention and focus. 

A balanced diet is important for our bodies, yes, but also for our hearts and souls and minds.

 

 

But What About...?

So, I'm having fun doing these blogs, and entering into conversation with some of you - via phone, via computer, and via the grocery store or other random places.  Most of these conversations start out with these words:  "But what about..."

I'll attempt to answer some of the more common questions.

"BUT WHAT ABOUT...

• ...protein?" It is a common misconception that we need large amounts of protein in order to be strong.  It is also a misconception that protein must mean animal protein.  Protein is necessary for our development, true.  And it is true that meat does provide protein.  But it is also true that plants provide plentiful protein, as well.  It is prudent to look at the package that animal protein comes wrapped in:  saturated fat, cholesterol, and no fiber.  Compare that to the packaging of plant proteins:  fiber, nutrients, vitamins, and disease-fighting phytochemicals.  There are many plant sources that are high in protein (beans, nuts, seeds, grains, quinoa (which is actually a seed), and vegetables such as asparagus, cauliflower, spinach, broccoli, peas, among many others).  Just eat a variety of plant-based foods and you'll get enough (about 10-15% of your total caloric intake... but you don't need to bother counting; it'll happen pretty much without trying). "Plant sources of protein offer several health benefits. They are often higher in fiber and have more vitamins and a wider variety of nutrients than other protein sources. They are also generally lower in calories and have less fat. Another advantage is that plant-based protein sources are usually less costly than other sources, making meatless meals a budget-friendly way to improve your diet."  (Read more here)  If you can tolerate a little offensive language, here is a good article on the subject.  But don't say I didn't warn you.  

• ...fish and chicken (or turkey or pork or shellfish or any other meats)?"  These alternative meats have been pimped in the media, in response to the bad rap that red meat has gotten.  Red meat's sullied reputation was deserved, but the deceitfulness in the promotion of these other meats is that they still contain saturated fat and cholesterol.  Granted, a lean cut of red meat or chicken may have slightly less saturated fat, but the dietary cholesterol level remains the same.  Salmon boasts high levels of helpful Omega 3s, but still contains the attendant fat and cholesterol.   There are plant sources of this helpful nutrient.  Walnuts, flax seeds and green leafy vegetables are excellent examples.  Additionally, remember the packaging that animal products come wrapped in:  saturated fat, cholesterol, no fiber, no phytochemicals.  

Woo-hoo!

• ...my husband, who feels deprived if he doesn't get occasional meat?"  Woman, don't deprive your man!  But he doesn't have to have meat every day.  There are a few different tacks to take on this matter.  One would be to say that one serving of meat a week is probably fine, and may go a long way to keeping peace in the marriage.  But remember, a serving is only 3-4 ounces, which is only the size of the palm of your hand, which is smaller than many a manly man may want to consume.  Another solution is to work in some "transition" meats.  There are some decent "fake" meats (made from tofu and found in the health food section of your local grocery store), that even our kids said wasn't too bad.  A third, and highly desirable way is to find some good vegan cookbooks or websites and let him see how good meatless can be.  I've been experimenting with recipes in The Forks Over Knives Cookbook.  I've heard good things about The Engine 2 Diet also.  There are a ton of good cookbooks out there... Google it!  Also, here and here are a couple of meatless websites with tons of recipes to get you going.
• ...my wife, who insists on seafood and caviar?"  (Same as above answer for the husband.  And unless you catch it yourself, it's really expensive.)
• ...my kids, who can't live without hot dogs and chicken nuggets and pepperoni pizza?"  They might think they'll die without those things, but they won't.  Try those tofu meat substitutes from your health food section of the grocery store.  And find some great meatless recipes they like.  And a Costco hot dog once in a while won't kill them.
• ...being a guest in someone's home who is serving BBQ steaks?"  My advice to you is:  eat it and enjoy, knowing that this is an offering of love from your host.  It's what you do 90% of the time that will make you.  In the remaining 10% is freedom.  Just don't abuse that freedom to the point of getting away from your healthiest you.
• ...Thanksgiving and Christmas?"  As I mentioned in a previous post, turkey and ham are holiday foods to me.  But just for that day.  Don't undo the good you've been doing.  If you've weaned yourself off meat, I'd bet that you won't feel great after indulging, so be prepared.

I have no axe to grind.  I'm not being paid off by some vast vegan conspiracy (though I wouldn't mind the money).  I'm not a doctor, and I don't play one on TV.  I'm just doing a lot of research and, overwhelmingly, this is what I'm finding.  

How Then Shall We Now Eat?

Alaska, where I live, is known for its world-class fishing and hunting.  Look at these gorgeous specimens:

Gorgeous specimen, wouldn't you agree?

Meat is plentiful here, no doubt about it.  There is also a bit of an expectation that any reasonable red-blooded Alaskan should be out there stalking his next meal.  If our nation experienced some type of national disaster where our food supply was cut off, we could survive very well here.  There is an abundance of animal food in the water and on the land, as well as berries and fresh water.  I kind of like knowing that, even though I'm not really a big meat-eater.

But scientific studies show that we don't need animal protein to survive.  In fact, animal protein just may be much of what ails us (see my previous post for more on this).  It has been indicated in numerous studies that diets high in consumption of animal products (meat, dairy, eggs - even the organic stuff) contribute to an array of illnesses, including many cancers, heart disease, diabetes and osteoporosis.  Netflix has an intriguing movie called Forks Over Knives, which details the massive China Study (there is a fabulous book by the same name).  I highly, Highly, HIGHLY recommend it.

So here I am, an Alaskan not eating meat.  Does that mean I will never eat meat?  No.  Once in a blue moon I may have some.  My husband makes some pretty killer halibut tacos for guests, and I partake in those.  I can't do Thanksgiving without turkey, nor Christmas without ham.  And if I am a guest in someone's home, I'll gladly eat whatever meat dish is set before me, with thankfulness and gratefulness... for I believe that is better for my health than obstaining, only to offend someone I care about.

Some of you have been asking what a meat- and dairy-free eating plan can look like.  Your day-to-day eating can look something like this (several options listed for each meal)...

BREAKFAST:
fruit smoothie (with kale or spinach thrown in for good measure); fresh fruit; oatmeal with applesauce, walnuts and raisins; potatoes and tomatoes (baked dish); French toast on whole grain bread; spelt flour waffles with berry topping; pumpkin pancakes; cooked yam and crushed pineapple blended together (affectionately called "yam yum" in our house)

LUNCH:
big garden salad; pita sandwich stuffed with garbanzos and sprouts; black bean burritos; vegetarian chili; lentil vegetable soup; veggie burgers; quinoa, corn and black bean salad; five bean salad; roasted veggies; cucumber salad

SNACKS:
homemade granola bars; handful of nuts; fresh fruit; crisp veggies with hummus; fruit smoothie; multigrain chips

SUPPER:
big garden salad; roasted veggies on a bed of quinoa; taco salad with beans; pumpkin/corn chowder; cabbage soup; lentil stew; stir fry on brown rice; whole wheat or quinoa spaghetti noodles with marinara sauce (add mushrooms, kidney beans and corn)

For those who simply aren't ready to give up a meaty taste, there are several decent tofu meat substitutes (sorry, no picture of someone hunting the elusive tofu).  These can be used in wherever you would otherwise used ground meat.

A caution:  be careful not to add high amounts of dressings or oil (even "good" oils - they are still high in fat) or large amounts of refined grains (breads, pastas, cereals).  These require a large insulin spike and can send your blood sugars into a tailspin, leaving you feeling foggy and/or irritable a half-hour after eating.

Costco, good ol' Costco, sells some of our favorite staples.  We buy massive amounts of frozen fruit and fresh fruit (for smoothies or general gnoshing), fresh veggies (for our big salads, munching, or roasting), oatmeal, and some interesting vegetarian quick meals to put over a bed of rice (be careful, though, as these tend to be high in sodium and/or fat).

Here are some basic principles:

• Fresh, raw fruits and veggies offer the most nutrition and disease-fighting phytochemicals.
• The more raw, the merrier!
• Cooking kills life-giving enzymes in fruits and veggies, so limit cooked foods to about 10-15% of what you eat.
• A BIG garden salad (lettuce or spinach, broccoli, cauliflower, tomatoes, cucumbers, mushrooms, peppers...) is a good way to start lunch and/or dinner.  Don't kill the benefits with gobs of greasy dressing.
• Beware of serving sizes on non-raw foods.  Dressings, whole grain breads, oatmeal, brown rice, etc. can pack a lot of calories, even in small servings.
• "Crowd out" the less nutritious foods by first eating foods with high nutrient density (like those gorgeous salads).  Fill up on the healthy, and you'll be less likely to eat the unhealthy.
• You're not denying yourself something, you're giving your body what it needs to thrive.
• When you feed your body what it needs, your cravings will diminish (I couldn't believe it either, but it's true!!).
• Go through your kitchen and throw away the low nutrient density foods (it's okay, really).  Get rid of the things that trip you up.
• Refined sugar greatly lowers your immune system and your body's ability to fight sickness.
• It's what you do 90% of the time that will make you.  Allow yourself that 10% of freedom.  But don't use your freedom to indulge in junk that will make you feel bad or sick.

And in closing, here and here and here are some websites abounding in meat- and dairy-free recipes.

Happy eating!