Michael Pollan travelled to London this week to dish up his latest nourishing read, Food Rules – An Eater’s Manual. This collection of home spun dietary advice, that was previewed in the New York Times last year, has now been published in the UK by Penguin. Speaking at the Royal Society of Arts on Monday Pollan put forward the case that actually, with or without the increasingly prescriptive advice of food scientists and nutritionists, we humans have actually got pretty good common sense when it comes to knowing what’s best for us to eat.

How odd is it that everybody now has at least a passing acquaintance with words like “antioxidant,” “saturated fat.” “omega-3 fatty acids,” “carbohydrates,” “polyphenols,” “folic acid,” “gluten,” and “probiotics”? It’s gotten to the point where we don’t see foods anymore but instead look right through them to the nutrients (good and bad) they contain, and of course to the calories – all these invisible qualities in our food that, properly understood, supposedly hold the secret to eating well.

Photo by author: Michael Pollan speaking to William Shaw at the RSA in London

Nutritionism is where surgery was in 1650
The most starkly illustrative point Pollan made about the art of “nutritionism”, as he called it, is that it is such a relatively new discipline:

But for all the scientific and pseudoscientific food baggage that we’ve taken on in recent years, we still don’t know what we should be eating… Nutrition science, which after all only got started less than two hundred years ago, is today approximately where surgery was in the year 1650 – very promising, and very interesting to watch, but are you ready to let them operate on you? I think I’ll wait awhile.

Eat food. Not too much, Mostly plants
Instead of obsessing over individual ingredients Pollan believes we should be paying attention to how our food is grown (preferably locally and organically), the balance of our overall diet (eat like an omnivore), and advises that how we eat has as much importance as what we eat (stop eating before you’re full). Sitting down at a table with friends and family and enjoying good conversation over a good meal is good for the spirit as well as good for digestion.

Long held wisdom about food and eating is still valuable and relevant in today’s culture says Pollan, which is why Food Rules – An Eater’s Manual brings together “sixty-four simple rules for eating healthily and happily. The rules are framed in terms of culture rather than science, though in many cases science has confirmed what culture has long known.”

These sixty-four adages, some written by Pollan and some gathered from conversations with professionals and correspondence with the wider public, are wonderfully catchy and entertaining, they certainly stick in the mind better than any ingredients list on food packaging ever will. Here are some of our favourites, numbered in the order they appear in the book.

10 Catchy Food Rules
2. Don’t eat anything your great-grandmother wouldn’t recognise as food.
6. Avoid foods that contain more than five ingredients
13. Eat only foods that eventually will rot.
15. Get out of the supermarket whenever you can.
20. It’s not food if it arrived through the window of your car.
21. It’s not food if it’s called by the same name in every language (Think Big Mac).
27. Eat animals that have themselves eaten well.
32. Don’t overlook the oily little fishes.
36. Don’t eat breakfast cereals that change the color of the milk.
39. Don’t get your fuel from the same place your car does.

Michael Pollan

More on Michael Pollan
Michael Pollan’s Dietary Rules To Eat By
Michael Pollan: Read it and Eat!
Michael Pollan Goes Hunting
Michael Pollan on How No One Cooks Any More
Michael Pollan: The Government Makes You Fat

Planet Green: Kelly Rossiter’s Review of Pollan’s Food Rules

Remeber that food is either your medicine or your poison. Eating can be for most of you like playing roulette

you never know if the food is right for you or wrong….? Why not end that question once and for all

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Feed your body adequately.

‘Give a man a fish and you feed him for a day; teach a man to fish and you feed him for a lifetime.’ ~Lao Tzu

The quote by Lao Tzu above rings true for nutrition as well.

It is a shame that so many people are obsessed with fad diets in order to quickly shed pounds and reach their desired weight. And yes extreme dieting of any form does work in the short terms but only for the weight to rebound back on and the body to regain its original weight or the weight it is comfortable at.

I see people fighting their bodies all too often dieting one week then bingeing on junk the next. This is fighting the body’s natural homeostasis in every sense, one week it is getting less than it would like and releasing stress hormones to cope and the next week the body is being overburdened with processed or overly sweet foods in order to compensate for the previous starvation again putting stress on the body as it tries to cope with the overflow of food and chemicals. Others chronically under eat.

Sadly this process takes its toll on your body and while it could handle it in your teens and younger years as we age the damage goes deeper and effects our metabolism leaving us on a gradual path to more and more weight gain.

Contrast this with the people you know who eat practically whatever they want and stay lean and healthy — what is their secret? It is quite simply that they have never fought their bodies, never made themselves feel deprived or starved, their metabolisms never got damaged and this allows for good levels of energy and a stable healthy body weight.

This is not something out of reach but rather something that we can all achieve by having a healthy relationship with food. Some readers may already have this and hopefully this article will help you stay that way! This is not to say we should eat anything we like as certain foods can damage your body and should be avoided when you can, but I do not preach a diet of deprivation rather a way to eat wholesome foods which your body has evolved to deal with.

The first step is to stop seeing food as something special or magical and this can be achieved by feeding yourself well on a consistent basis starting with 3 solid meals per day. How many people do you know who skip breakfast have a mid morning cappuccino, graze for lunch then eat fatty meats, fried foods and sugary desserts for dinner.

The truth is when we eat healthy, wholesome meals 3 times a day our bodies reach a level of nourishment they may have not seen in years, cravings disappear and food stops being so special it becomes something we enjoy and look forward to but not something to live for. You will naturally eat less at meal times, you will feel fuller quicker without any effort, that ferocious appetite will disappear and you will eat more mindfully. It is just a result of your body being well fed and nourished rather than having to force any portion control …

The next step is to add live foods to your diet, especially if you tend to eat mainly cooked or white foods. Rather than depriving yourself of the foods you like introduce more healthful foods alongside them. I am talking about making a big salad with your meals:

• Chopped Lettuce
• Tomatoes
• Carrots
• Zucchini
• Celery
• A nice dressing of sea salt, pepper, lemon and olive oil

Have this at the start of every meal you have a chance, you may not like it at first and it maybe an effort to get down but this will soon change. You will develop a taste for fresh raw foods and you will continue to nourish your body. Try and do this for at least one meal per day.

Conclusions

This is not about ramping up your “metabolism” by eating regularly but rather feeding your body adequately allowing health to fall into place. Once you start nourishing your body good things will start to happen. Your energy will increase, cravings for sugar and stimulants like coffee will disappear and your appetite will regulate. You will start to crave healthy and natural foods …

Eating Healthfully should always be a long term vision, never look for quick fixes when it comes to health – Consistency is key . Building a good relationship with food will leave you with more time and drive to do the things you love.

Set up an organization to create a popular movement that will inspire people to change the way they eat. The movement will do this by establishing a network of community kitchens; launching a travelling food theater that will teach kids practical food and cooking skills in an entertaining way and provide basic training for parents and professionals; and bringing millions of people together through an online community to drive the fight against obesity. The grassroots movement must also challenge corporate America to support meaningful programs that will change the culture of junk food.

Fitness Together Carmel Valley supports this kind of education and  we’re actively learning how we can be part of the solution here in N. County. We encourage you to get involved as well. If you have a need for one of our experts to teach you how you can maxize your time with us here stop by our office and ask about our new Nutrtion Together Program. 6 weeks to a new you! Goes hand in hand with your training protocol

Find out more from on of  our Nutrtional Consultants here at Fitness Together Carmel Valley!

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During my years as a corporate wage slave, breakfast was a meal I ate alone in my car. Bites snatched and barely chewed while I negotiated the frustrating traffic on my one hour commute down the mountain.

Lunch tended to be an even more disappointing affair. While I did usually take something fresh from home. I didn’t give it justice. Scoffing my sandwich in front of my computer while I prepared for the next client, I often barely registered what I was taking into my body. No wonder I would finish the lot feeling empty and unsatisfied.

With all the knowledge I have learned as of late, I was committed to making a change. No more meals behind the wheel or a screen, I was determined to start practicing the art of mindful eating.

and the benefits?

Reduced over eating. It’s been a while now since I went to bed feeling bloated and over stuffed. Which is great in itself but also means that my ‘muffin top’ is pretty much gone when I wear my favorite jeans.

Increased enjoyment of food. As a nutritional life coach, I’ve always considered myself a big fan of eating. Now that I’m on the path to mastering the art of mindful eating, I am finding a new-found respect for food and am gaining far more pleasure from meal times.

Improved digestion. Digestion actually begins outside the mouth with the foods you choose!..THEN… in the mouth with the action of saliva. If food isn’t chewed properly it means that there’s more work for the rest of your digestion system. I may be imagining this, but I think I’ve also noticed I have less gas/constipation now that I’m eating mindfully and chewing my food until it is liquified. I also stopped drinking any fluids during my meal except to take a supplement and I have included the next generation of Digestive AIDS… MRM’s Digest All IC. Your body produces less and less enzymes to digest as you get older and cooking does the rest to kill them off.

Being satisfied with less. Linked with reduced over eating, the real benefit here is being able to trust yourself to feel satisfied after one or two squares of chocolate so there is no temptation to scoff the whole block. Suddenly there’s no need to deny yourself the occasional treat which makes for a far healthier relationship with food.
Ready to change the way you interact with food?

How to master the art of mindful eating:

1. Start small. Like all new habits, it’s best to set realistic expectations. Choose one meal or snack each day and commit to focusing on mindful eating at that time.

2. Stop multitasking at meal times. It’s really difficult to focus on eating if you’re doing other things. Set aside time for eating without other entertainment.

3. Only eat at the table. Another way to minimize mindless munching is to get into the habit of only eating when you are sitting down and able to give the food your full attention. No more snacking on the run.
4. Appreciate the appearance. While we’ve all drooled over gorgeous food porn in magazines or online, sometimes we forget about the beauty of the food we are about to eat. Taking the time to notice sets the scene for mindful eating.
5. Focus on each mouthful. Think about the flavour, texture and even the sound of the food in your mouth. Focus on how much you like, or dislike these sensations.
6. Chew. While it can be overkill to go to the monastic extreme of 100 bites per mouthful, make sure you chew your food enough so that it is well broken down before you swallow.

7.Use cutlery and put it down between mouthfuls. It’s much easier to take smaller portions when using a knife and fork. Of course if you feel like you’re having a ridiculous Seinfeld moment eating a chocolate bar with utensils, then skip this step but do put the bar down in between bites so you can focus.

8. Talk and share. One of the joys of eating is sharing a meal with loved ones, friends and co workers. It can be challenging to incorporate mindfulness in a social situation but not impossible. Turn the focus of the conversation onto the meal while you are actually eating. Share what you are experiencing in terms of flavours and textures, likes and dislikes. At first this may seem a little weird but trust me, you’ll soon find yourself having fun with it.

9. Go for quality not quantity. By choosing smaller amounts of the best food you can afford, you will not only enjoy it more, you’re far more likely to be satisfied without having to over eat.

10. Make time to prepare your own meals, preferably from fresh  certified organic ingredients. The cooking process can be as relaxing and enjoyable as eating if you let it. For me, the peace of mind that comes from knowing exactly what has gone into my food makes any hassle worthwhile.

Why not try the art of mindful eating with my super simple recipe for broccoli with chickpeas & tahini.

[5 ingredients | 10 minutes]

super simple broccoli with chickpeas & tahini sauce

serves 2 – 3

This is broccoli at it’s best. Crunchy and fresh in some spots, caramelised and complex in others. It seems like so much more than, well, just broccoli. With all that variety it’s a great dish to practice the gentle art of mindful eating.

I’ve added the chickpeas to make it more of a complete meal, but I have been known to happily tuck into a big bowl of the broccoli on it’s own.

Tahini is a paste of ground sesame seeds and is available from most health food stores. Natural organic Greek yoghurt makes a good substitute.

If someone hasn’t convinced you to become a vegan yet, the broccoli is also brilliant served with some crispy turkey bacon or a softly poached organic egg.

1 head organic broccoli, chopped into bite sized mini-trees

extra virgin olive oil (I like Bariani or Repunzel)

1 can chickpeas (14oz or 400g), drained

2 tablespoons tahini

3 tablespoons lemon juice

Preheat a large stainless steel frying pan on the hottest heat.

Add 2 tablespoon oil to pan. When it starts to smoke add the broccoli and cover with a lid or an oven tray – it’s critical to seal it so the broccoli fries from the bottom but steams at the top.

After 2 minutes, remove the lid and stir. Return lid and cook for a further 2 minutes.
Add the chickpeas and stir. Cover and cook for another minute.

Test a piece of broccoli – if it’s tender, remove from the heat. If not cover and cook for another few minutes. Season with salt & pepper.

Meanwhile combine tahini & lemon juice with 2 tablespoons water and stir until you have a smooth sauce.
Serve broccoli and chickpeas with tahini sauce drizzled over the top.

Stop by the office and talk with Ingo or Dimple about our Nutrition Together Program,

Remember, food is either your medicine or your poison, if you don’t know which foods fit your DNA it like playing roulette every time you eat!

One of my fellow pratctitioners has written a great E-book and it is our gift to you as a Fitness Together tribe memeber,a $40 value on the web is yours free today!

Healthy Urban Kitchen, recognized by some of the world’s leading experts in nutrition and functional medicine as ‘the Ultimate Healthy Eating Guide’ with 100+ gluten free recipes.

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