I have been asked this question many times. Someone I haven’t seen in a while remarks on body composition changes, or clear skin, or some muscle definition. I get a message along these lines: “What are you doing? Is it 75 Hard? Whole 30? Give me the deets! You look great!”
And as has happened before, when the answer is “a variety of strength, cycling, yoga, and eating plant-based whole foods”, I’m often met with crickets, blank stares or reasons why they could never give up cheese and bacon. Or the inevitable “but where do you get protein?”
I don’t hate these questions and conversations. In fact, I love them. I love food, I love movement and I love the ability to educate with real info. This is the stuff that has changed my health and life for the better. Of course I’m happy to share what I’ve learned and what has worked to reverse chronic diet related disease!
So in an effort to have all of this in one spot – here’s what I know to be true, a little of how I got here, and an expanded version of what I shared with training clients.
No room for shame
There is no room for shame when pursuing a more healthful diet. Zero shame in our nutrition game. So often people deify things like broccoli and quinoa, and vilify potatoes, candy or bread. When our food system is so flooded with misinformation, is it any wonder that someone without a scientific nutrition degree walks out of the grocery store with more confusion than confidence in their dietary choices? Zero shame. Food is not good or bad. It’s just food. Will some foods make the body feel better, or fuel a strong workout? YOU BET. But that doesn’t mean that nutritionally dense foods are somehow good, and you are good by consuming them. (Or conversely, bad for loving chocolate!)
The food industry creates enough confusion to make the average consumer throw up their hands in defeat and say, “Screw it, everything is garbage so I might as well eat what tastes good!” With conflicted or dubious studies reported daily (eggs are healthy one day, unhealthy the next/butter is back!) It’s little wonder why most people just give up and eat what they have always eaten, what is cost effective, convenient, or what is highly palatable.
The problem with highly palatable foods is that they are engineered to trigger our fat/sugar/salt taste receptors in a way that is not found in nature. Biologically speaking, our ancestors could not have found such high salt/high sugar/high fat fuel in nature. There are companies whose sole purpose is to minutely engineer food to make it irresistible – so that consumers will purchase more. (1)
I once had a client bring her daughter to workout with me. When discussing their habits in the home and how often they dine out or cook at home it came to light that every single meal was eaten out. The home kitchen was merely used for reheating leftovers and the coffee machine. It was a cultural norm that once a certain level of economic success had been reached, it made cooking for oneself obsolete. The daughter knew only fast foods and restaurants as primary and regular food sources. It was little wonder that both the client and the daughter were overweight, unhealthy and possessed little understanding of what they were putting into their bodies, nutritionally speaking.
I don’t share this experience to shame or demean, but it is a prime example of a culture where convenience is prized above all. The market where this situation took place contained 17 fast food establishments in a 2 mile radius, with 2 more being built. It was in a region of the country known for diet related diseases and death. (2)
While the nutritional landscape may not be our personal fault, it is our responsibility to take care of our personal health and fitness, and model that for our kids. This means that while we need to encourage folks to move more, what happens at the end of our fork is far more important than most realize.
Nutrition is a long-term endeavor.
Most people set nutrition goals in terms of weight loss. Not a bad goal in general, but it does set one up for failure as it uses only one metric. Losing weight is a misnomer in that what most people mean, is that they want to lose FAT, not just weight.
The second metric tied into losing overall weight as a goal is the time factor. “I want to lose X number of lbs by Y date.” There are only 2 metrics to measure; lbs and time. Often, this will set a person up for a binary success/failure mindset.
Instead of trying to lose 40 pounds by the reunion in two month’s time, reframing health is a key for long term results. Why not ask this key question:
“Is this way of eating/exercising/specific habit something I can maintain into my 80s and 90s?”
If the answer is laughable, or a hearty no, then why are we entertaining it now? Do we want to be on a cabbage soup diet, discussing our clothing sizes into our golden years? Do we want to chase down the latest fad diet book? I certainly don’t. Think long term. Think abundance. Think about adding things in, instead of deprivation.
Newsflash: there is no easy button, and your life is not Staples. There is no shortcut, no magic supplement or butter in the coffee that is going to make you look like a supermodel. Or your 16 year old self. Or whatever an overnight transformation might look like.
If we want to be active and mobile and truly healthy into our later years, it is imperative that we stay flexible, exercise regularly, AND look at increasing whole foods; whole grains, fruits, vegetables, legumes, etc.., things that do not sit on the pantry shelves for months and years. As the axiom goes, you cannot outrun a bad diet.
As we age, our activity levels often decrease. With that may come a decreased appetite, and that in turn can make it hard to not only maintain muscle mass but get all the nutrients we need. (5) Sleep can often change with age as well. Sleep disruptions can have weight repercussions. Genetic factors come into play, but it’s a case of the chicken or the egg. Families may have genetic components to weight gain, but they also tend to eat similarly.
Strength training to maintain muscle mass, good nutrition, good sleep, and hydration will combat excess weight gain. It becomes more imperative to adhere to these habits as we age. Making nutrition, movement and sleep a priority is a must for long term health outcomes.
Nutritional myths busted.
“I don’t have time to cook.”
Wrong. We don’t make time for cooking. We live in a world of convenience and automation. We push a button to wash our clothes. We have power windows in our vehicles. Temperature adjustments in our home can be completed remotely with an app on our phones. Automation and convenience are everywhere. We have shifted away from the way our bodies were designed: to move. This convenience in terms of food preparation and exercise is literally killing us. (3)
There are 24 hours in a day allotted to all of us. If we have time to scroll socials on our phones, or binge the latest series on Netflix, we have time to prepare meals to feed our bodies. As parents it is CRITICAL that we teach our kids how to feed themselves. We must make time. If we keep doing what we’ve been doing, yup. You guessed it, we are going to keep getting the same results.
Make cooking a family affair. Both partners eat? Both partners can prepare meals. Involve kids if they are old enough, but even little ones can help with dinnertime tasks such as washing vegetables, setting the table, etc.
“Eating healthy is too expensive.”
The reality is opposite. Whole beans and whole grain rice is a very nutritionally dense dish that costs pennies. What is expensive is outsourcing food preparation. Pre-cut veggies and fruits save time as they are designed to be grab and go, but the cost is in the labor. Buying a whole watermelon is far cheaper than buying a small bowl of pre-cut watermelon cubes. (Usually, the precut fruit is over ripe and about to go bad anyway).
Produce in its whole food form is far cheaper per ounce than the precut/portioned containers and trays. While convenient, if looking to save money it is far better to do the dicing and slicing at home.
Purchasing a whole chicken instead of just the white meat tenders is another way to save at the grocery. When I did eat meat, this is one way I would save money, quartering the chicken myself and freezing portions for later use. It’s the buying in bulk/preserving that our parents and grandparents often did and is cost effective.
“Healthy food tastes bad.”
Maybe. For a time, it may seem like whole foods are flavorless and boring compared to the highly processed food-like substances we may be used to. Give it about 12-14 days, because guess what? Bodies are AMAZING. Taste buds do adapt and change! What is bland and boring will seem flavorful and delicious once the over salted/over sugared/high fat food is eliminated. It does take some time, though. Ripe fruit will taste like candy.
“I need more protein.”
I have one question: Has anyone ever been admitted to the hospital for a protein deficiency? Not likely unless they were not getting enough calories overall in the first place. Protein deficiency is NOT the problem people! (4) Fiber, on the other hand, is in short supply in most standard American diets. Meat, eggs, commercially produced breads, enriched pastas and white rice have little to no fiber. Fiber rich foods are the ones to seek, not high protein foods.
Think I’m crazy for this stance on protein? Consider the strongest animals on the planet. The gorilla or the elephant likely come to mind. Strongest animals that also consume a high fiber, plant-based diet. Newsflash: plants have protein! And in quantities sufficient for maintaining health. Heck – there are even body builders that have adopted a high fiber, whole food plant-based diet. Protein deficiency has never been the problem. But they do sell a lot of shakes!
“I don’t know how to cook!”
Do you know how to read? If you do, then you can learn to cook. We may not possess culinary skills YET, but we can learn! Check out cookbooks from the library, or order ones with your favorite cuisine to have on hand. Experimenting with cookbooks and food magazines gets us out of food ruts and the boring same ole, same ole each week. If resources allow, consider signing up for a basic cooking course! One of the best things about the internet is the plethora of recipes and YouTube how-to videos available for FREE!
There is a learning curve, to be sure. But it can be fun to learn new things – and very tasty!
Preparation is key
Food prep doesn’t have to be an hours long session in the kitchen every day, but a few tips and weekly tasks can make our time in the kitchen more efficient.
When groceries are purchased, take the time to wash, cut and portion as needed. A slimy head of lettuce left in the bottom of the veg drawer is something no one wants to deal with. It’s also a waste of money.
Keep an organized pantry and fridge. If available, consider purchasing food storage containers that are see-through or have transparent lids. If the food is visually appealing, it is more likely to get eaten! A cost-effective container system is simple mason jars with screw top lids (sold separately). Mason jars are great containers for carrot sticks, cucumber slices, premade salads and berries. They take up less real estate on the fridge shelf and are easily organized. Just be sure to wash and dry all food thoroughly before storing. Moisture is the enemy of longevity in terms of produce storage.
Have a greens base prepped and ready to go. I make a simple chopped romaine, cabbage and shredded carrot base each week to work in several recipes. This is a case where I sometimes splurge on the premade salad mixes. I start with a fresh head of romaine, rinsed and chopped. (Using a salad spinner will eliminate more moisture and make the salad last longer!) I then add in that premade cabbage/carrot/kale mix for a little added boost. When I have more time, I will chop it all by hand. Pro-tip: the premade salad mixes do not last long. Chopping fresh veg will make the overall salad last the longest. Don’t like kale? No problem! Use spinach or greens that work for you and change it up as desired for additional nutrition. Salad bases can be used for soup and salad night, in wraps and sandwiches, or on tacos! My favorite is to make a taco salad or buddha bowl with salad greens as the base!
Look for cookbooks. I love cookbooks that contain recipes that are simple and easy to make. No one wants to run all over trying to find obscure ingredients. Experiment with recipes and broaden taste horizons.
To make dishes healthier, go by cuisine type. I love Mexican food. To boost the health factor, I use corn tortillas instead of flour. In place of shredded lettuce, I use cabbage, or kale or my salad base I have on hand. I minimize or eliminate the higher fat condiments like excess cheese or sour cream. Asian cuisines are typically full of vegetables in general so it’s an easy nutritional upgrade to minimize sugar laden sauces with simple soy sauce in stir frys. Swap in tofu for a healthy alternative to pork or chicken. Making simple changes to cuisine we already enjoy is an easy way to make healthy eating easier.
Changing habits takes time. Give it time.
Move daily. Period. Keeping it on the to do list instead of “if I get time” is non-negotiable.
I prepare food for meals at home (and rarely eat out), sometimes multiple meals bc I have a kid on the spectrum and an incompatible food family. Ha! I have the luxury of this bc I stay home with the kids. When I did work, big batches of soups, casseroles, and crock pot dinners were in heavy rotation.
Eat mindfully. Not in a whoo-hoo zen sort of way, but mindlessly shoving a bite or two while making lunches or dinners adds up.
Stop the late night snacking. Nothing after 7:30pm. When we eat and then go to bed – all of that unused energy ends up getting stored. Utilize the principle of Eat like a king for breakfast (we are breaking the fast), a prince for lunch, and a pauper for dinner. It’s great rule of thumb as our energy needs throughout the day decrease over time.
Meal plan. Have a loose idea of meals to make for the coming 4-5 days. Shop for those ingredients. Have them prepped and ready to go. I don’t like a strict meal plan in general because what if I’m not in the mood for tacos on Tuesday? Well, I’ve got the ingredients in the fridge ready to go so if Thursday works better that week – we can be flexible.
Ditch the junk. Get it out of the house. If the crap isn’t there then you have to REALLY want it to get in the car and go get it. It’s not feeding and fueling us anyway. Unopened items can be donated to a local food bank. My rule of thumb is if it didn’t have a mother or come from the ground, don’t eat it. (I’m a plant based person, so that has been modified for me personally, but it is a good rule of thumb.)
Personal Notes:
I have lost significant weight 3 times. The first time I lost 50lbs in 6 months doing bootcamp workouts 4x/week and running on off days. The second time I lost about 30 lbs I was working in a gym, had a roster of 30 personal training clients, taught senior strength classes 2x/week and taught Spin 2-3x/week. In both of those cases, my activity rate was sky high, and I was basically attempting to out work the okay diet. I wasn’t eating junk, but I wasn’t as healthy as I could have been.
I was diagnosed with Type 2 diabetes in 2016. While working at the gym. I was fit and healthy (or so I thought). It scared me. I was told to “go easy on the carbs” by my doctor’s office, but not much else. Frustrated, I decided to hire a professional and learn something about nutrition because what I was doing was obviously not working.
Working with a Registered Dietician brought my A1C number down a bit, but only a few points. Nothing to write home about. At the time I was continuing to read anything I could get my hands on regarding Type 2 Diabetes and how to stave off the worst of the outcomes. This is when I found Forks Over Knives, which led to further resources that explained some of the science about what causes type 2 diabetes and other diet related diseases. The Plant Powered Way with Rich Roll, How Not to Die by Dr. Greger (7), Dean Ornish’s books, and Engine 2 with Rip Essylstyn (6) all promised some amazing results and even complete remission of these diseases. I was skeptical but didn’t have much to lose. I could always go back to what I was doing.
After just a few months, my bloodwork was done again. My doctor at the time called me after hours from her personal phone to share the results with me because she couldn’t wait. I had reversed the diabetes – my A1C number was now in the normal range! Beyond that, my skin cleared up (I’ve had chronic cystic acne my whole teenage/20s and into my 30s). It was gone. I had more energy, I slept better, and was less sore even after hard workouts. I also ditched alcohol in 2017, which was a huge boost in terms of health.
With my own experience, it’s very difficult to give nutrition advice, and not at least mention that I am about 95% whole food plant based. It’s difficult to not only refute the science, but also the profound results I’ve gained from eating this way most of the time.
Eating plant based and losing weight at a slower pace, I’ve lost over 35 lbs. More importantly, muscle mass has increased as body fat percentages have gone down.
While I have tracked weight, it’s not the only metric to track. It doesn’t provide the complete picture. Muscle mass, clothing size, P/W ratio and FTP on the Peloton, VO2 max have all gone in healthier directions and continue to do so.
One final note: I do not consume alcohol. For me it was an issue, as I’ve written about previously. in terms of nutrition and health – alcohol is a toxic substance with zero health benefits. To learn more about health consequences of alcohol consumption, I highly recommend listening to the Huberman Lab podcast on the topic.
Resources and Further reading
2. Obesity, diabetes rates higher in Corpus Christi | kiiitv.com
3. Children’s Life Expectancy Being Cut Short by Obesity – The New York Times (nytimes.com)
5. The reality of menopause weight gain – Mayo Clinic
6. PLANTSTRONG – Helping You Live Your Best PLANTSTRONG Life.
Life and Other Stuff 
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