These features of the most popular diets correlate well with my own experience. Recent research on nutrition, particularly with regard to causes of the current obesity pandemic, provide the scientific and statistical foundation for what I intuited and found to be true over 40 years.
We talked about portion control. I am somewhat on the fence about this issue. I don't like to count calories. Counting carbs is . . . well, it doesn't work for a vegan since a vegan diet is 100% carb. I like to go by the quality and type of food. In class, we have talked about the best plate for metabolic efficiency: 1/4 good quality protein, 1/4 higher starch, more calorie dense veggies and 1/2 (or unlimited) higher water content / low glycemic index veggies. I recommend these ratios, as much as possible, for snacks as well. Plates for meals can be 9" plates and plates for snacks 5" plates. I think the plates are kind of self-limiting. It's true, you can pile a lot of beans and rice onto a 9" plate -- but you can eat a lot more when your diet is very high in fiber and low in sugar, and you will probably feel satisfied more quickly.
Several current researchers and writers say eat only until you're satisfied, not full. Some say eat 80% of what you want. Here's what I say: if you are eating a very high fiber diet with plenty of good fats, you will find it very satisfying. Just eat slowly enough that your satiety signals can reach your brain and register, and quit eating when you're satisfied. You don't have to clean your plate! Don't ever starve yourself. It sends the wrong signals to your brain and body, and in addition you have a tendency to eat more quickly. I think over time, with correct eating, portions will take care of themselves.
For dinner we had Zucchini and Leek Soup with Fennel (a variation on the recipe provided for last week's soup), a salad of mixed greens with berries and walnuts dressed with olive oil and lemon juice, and Quinoa with Spicy Moroccan Chickpeas and Cauliflower. Since it was Valentine's Day, we had a special Valentine's Day treat: Strawberries 'n' Cream (Labne):
I asked participants to continue to avoid food items we removed during the first week of our program, including all sugars and sugar alcohols, white flour, refined carbohydrates and all processed foods. This week, in addition, I recommended a one week de-tox. The de-tox is basically a shortened version of the elimination diet, used to find food allergies and sensitivities. The recommended foods to remove are potential allergens and foods which may otherwise generate inflammation. The foods to remove include: Citrus fruits and juices, Yeast including vinegar, Dairy products, Eggs, Gluten, Corn, Beef, Pork, Lamg, Nighshades, Peanuts, Refined oils and hydrogenated fats, Stimulants, All flour products, Processed foods or food additives, Fast food and Junk food. Any foods that come in a box, package or can or are commercially prepared are likely to contain chemicals, preservatives and other unnatural ingredients and should be avoided. These are instructions from Dr. Mark Hyman's program. I am not including Nightshades in my own program but told participants they could make their own decision about that.
So what can we eat? Fish, especially those less likely to be laden with toxins and organic lean white meat (if you are not vegetarian), non-citrus fruits, fresh veggies, legumes, brown rice, quinoa, nuts and seeds, flaxseeds, lemons and clear broths.
There is not time in our few weeks together to do a complete elimination diet, but if participants try this limited de-tox for a week and discover something of interest for themselves, they may wish to pursue a project like this more fully at a later time. In the meantime, we will begin to add foods back during the next two sessions so that by the end of our four sessions together, participants will have a good idea of how they can eat going forward to enjoy best health and find their correct natural weight.
Following is a recipe for Spicy Moroccan Chickpeas and Cauliflower, adapted from an internet recipe published by Emily Todd of Habitually Hungry:
1 lb. dried chickpeas, cooked
2 TB extra virgin olive oil
1 large Spanish onion, diced
2 tsp ground cumin
1 tsp ground coriander
1 tsp ground tumeric
3/4 tsp hot paprika
3/4 tsp cinnamon
1 TB fresh ginger, minced
2 garlic cloves, minced
1 stalk celery, diced
3 cups cauliflower florets
12 plum tomatoes, petite diced
1/2 cup parsley leaves, chopped
1 cup cilantro leaves, chopped
Juice of 1 lemon
1.5 tsp salt
Add olive oil to a pot, and saute the diced onion, ginger and garlic. Add the diced celery and saute a little longer. Add the diced tomatoes, lemon juice and all remaining seasonings and bring to a simmer. Add cauliflower and simmer for a few minutes. When cooking is complete, add chopped parsley and cilantro and cook very briefly. I liked serving this as a stew topped with an ice cream scoop (one cup) of quinoa.
Tip: Prepare your seasonings before you begin cooking. Simply measure them all out into a small bowl and set to the side until you are ready for them. This seasoning mix is spicy and delightful!
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