Papas de Navidad | Breakfast Potatoes

Stare at a blank sheet of paper smeared with ink, and you might detect a specific image. But show that same sheet of paper to someone else, and there is a good chance they will see a different image. Of course a psychologist will tell you that the Rorschach test tells us more about the viewers than the sheet of paper.

In many ways, the study of nutrition is similar. All that is needed is a few moments looking at various search engine results about diet and nutrition to see there are widely differing views on the best ways to eat. Add on top of this, the confusion that government agencies and industry lobbyists create, and suddenly it becomes clear why so many people view that ink stained paper in so many different ways.

However, I believe a consensus is slowly starting to form, and a specific image is becoming increasingly transparent to an increasing number of people. The consensus is, of course, in favor of a plant-based diet.

I know of no other diet, because not a single study exists, which can scientifically be shown to reverse heart disease, other than a plant-based diet. Increasingly, the leading experts on cancer are finding the benefits overwhelming as well, as evidenced by the recently statements made by the World Health Organization.

As we enter a new year, and as I enter my 9^th year as a plant-based vegan, I can firmly state that the tide of the evidence for a plant-based diet is growing. And I believe that 2016 will only further support such a healthful message.

As we begin this year together, I remain optimistic, and I invite you all to join me on this journey as we move every away from the wilderness, and closer to living with longevity, intention, and peace.

***

Today’s recipe is called Papas de Navidad (or Christmas potatoes) because I made this dish for M when she got home from her 24-hour shift on Christmas day morning. This is a sweet and savory dish.

I chose to make this dish this Christmas because while we were spending our first Christmas living together, we were both away from our families, and while it is summer here, I’m told that traditional Argentine Christmas dishes tend to mimic the dishes of bewintered North America. As such, this dish incorporates some flavors of the North East, by using maple syrup, an ingredient which we brought to Argentina with us from New York when we moved, making it an extra special dish.

Papas de Navidad | Breakfast Potatoes

4 potatoes - cubed

2 large tomatoes or a handful of cherry tomatoes – cubed or halved

1 medium onion – chopped

1 small head broccoli – chopped

Spices

1.5 tablespoons maple syrup – save to the end

2 cloves of garlic – diced (Or 1 teaspoon of garlic powder)

1 teaspoon cumin

½ teaspoon turmeric

¼ teaspoon rosemary

¼ teaspoon oregano

As mentioned below,* I pre-boiled my potatoes for about 15 minutes until they became soft to pierce with a fork. While the potatoes are boiling, prepare the remaining vegetables. Once all of the veggies are prepared, toss them in a oven safe container (I like to use cast iron for this dish, as it adds a real country flavor to the vegetables) and generously spread the spices evenly throughout.**

Now cover the vegetables with tin foil and place into the oven on 350°. If you pre-boiled the potatoes as suggested, cook for an additional 15-20 minutes, depending on how browned you like your potatoes.

Once done, drizzle the vegetables with maple syrup. I served the dish with a large bunch of steamed kale and dried cranberries, which we also drizzled with maple syrup (don’t knock it until you try it). 

I hope everyone had a wonderful holiday season!

Feliz Ano Nuevo!

*I prepared the potatoes the night previously to help reduce the overall cook time by boiling them until almost soft.

** Pro Tip – Put the veggies and spices in a large container with a lid and shake the container for 10 seconds until the spices fully coat the veggies.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

New Year, New Resolutions, and New Ways to make them stick

Last month, friend and BYOL contributor, Sid Garza-Hillman, laid down some excellent advice on how to approach the holiday season. Since it’s now January 1, I want to build on his post with some thoughts about how to create realistic New Year’s goals and what is needed to stick to them.

First, I’d like to point out that New Year’s resolutions are completely arbitrary. If there is something you’d like to achieve, don’t wait - just start. Start today. It’s the most powerful first step you can take.

That said, I would argue that most New Year resolutions are set with little thought or planning about how to achieve them, and then, they are abandoned even more quickly then it took to set them. Just take a quick look in the window of any gym in January, and then again at the end of February to see what I mean.

It seems to me, there are two main problems at play here.

First, many people don’t know how to set realistic goals. While goals like, “I’m going to eat better,” or “I’m going to go to the gym more,” sound great, in reality, they’re not actually goals, but rather, they’re ideals. Ideals are statements which are too vague, and leave a person without a clear action plan towards actually achieving their desired end. An ideal can be a great end place for where you will be if you achieve your actual goals, but first we need to find and set those concrete standards. Naturally, before setting any goal, we should first reflect on what we really want to achieve. Then create simple steps that can help you walk your way to success.

If you really want to “eat better” think about ways you can do this. Perhaps your first step should be as simple as committing yourself to eating one serving (or one extra serving) of fruit/vegetables every single day for one month. The point is, you first need a realistic understanding of where you currently are, and then you need to find a way to actively work on achieving your goal (of eating better). For most people, going from zero to ten isn’t achievable, so be realistic. You need to be able to walk a mile before you can run a marathon.

The second issue is one of willpower. We often assume that to achieve our goal (especially goals where one resolves to be healthier and fitter) we need a certain amount of willpower. One needs to exercise their willpower to drag themselves out of bed and force themselves to the gym. Then we call upon that same strength when challenged later in the day with decisions about which foods to eat.

Part of the problem is, that every decision we make uses some of our brain’s energy. After a long day, many of us experience a mental fatigue where our willpower has essentially been exhausted. As a result, we begin to react more impulsively. At this point, you are far more likely to abandon your once quixotic resolutions. This is why at the end of a long day, a person is far more likely to skip their workout or binge eat on unhealthy foods.

As an example, one study took two groups of children. The first group spent one hour having fun and playing outside. The second group spent the hour performing challenging math problems. Then each group was placed in a room containing a table with a plate of cookies on it. The children were told the cookies were not for them, and were promised a reward if they didn't touch the plate. I’m guessing you know where this is going. The group that was more relaxed had less trouble resisting the tasty, tempting treats.

Your willpower works the same way.

When we exhaust our mental reserves, we lose our ability to resist temptation, even when we know we would be happier if we did. If, or more accurately, when we fail, we often self-flagellate, and then make excuses about our inability to achieve our goals. This often leaves us feeling even worse than before we even set the goal.

Instead of following this all-to-common path of abandoning your resolutions, try these two simple steps for maintaining your willpower.

Similar to the muscles of athletes, stress and mental taxation (ie: decision making) burn glucose. Mental fog is the result of depleting your brain’s glucose stores. Often, when this happens, the brain begins to crave sugary treats. Just as athletes need to take in fuel to continue exercising, having a healthy snack - like a banana, or an apple - can help replace the needed sugars your brain is craving. Before caving in and having a piece of cake that you might later regret (which will only increase your stress and further reduce your willpower), try eating something healthy first. It might be exactly what you need.

Another great strategy for helping to clear your brain and resetting your willpower is to take a short timeout when feeling overwhelmed or even just fatigued. While exercising itself can tax your willpower and be a cause of stress, by taking a few minutes to get up and walk around your home or office (or better yet getting out and walking around the block) can help you reset some of your mental prowess. It doesn't have to be high intensity, but you should aim to raise your heart rate, at least slightly.

By combining these couple of tips, you can set yourself up for a far more successful 2015! But remember, even when you stumble, the important thing is to learn from those occasions, not to be too hard or critical of yourself, and to keep going forward with new resolve.

Here is to a wonderful 2015.

***  

Also, I’d like to add that BYOL Nutrition & Wellness Counseling is now open. There is a 10% off deal on all programs for the month of January. Visit here or contact me at Anthony@bringyourownlentils.com for more information.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

‘Tis the Season…to treat yourself well! By Sid Garza-Hillman

Another holiday season is upon us, and for many of us who pay comparatively close attention to the food we put in our bodies, this can mean increased temptation, frustration, and even regret (hence the huge amount of New Years’ healthy eating resolutions!). Most holidays in general are food-centered, and Fall/Winter holidays are no exception. Big meals with family and friends can be the highlights of this time of year.

Problems can sometimes arise when you are faced with multiple possibilities to OVEReat and/or eat foods you’d rather not. As a result, larger concepts than food come into play during this time of year, like restriction, discipline, and wellness, which I’d like to weigh in on.

Restriction. People often mistake decisions to eat healthier and/or more ethically/environmentally as restrictive. I devoted an entire podcast episode to this entitled “Making the Trade.” In it I argue that you are not in fact giving up anything when you decide to pay closer attention to what you put in your body, but are trading certain foods for feeling better. I give you cheese, you give me more energy and less allergies. When sitting with friends and family at a table that contains foods you don’t want to eat (not CAN’T eat, but won’t eat—there’s a very real difference), keep this in mind. The choices you are making affect your life long after the meal. Eating without regret or guilt means feeling better about your life—less stress, healthier body and mind, get it?

Discipline. In my practice I advocate for making small steps to greater health and happiness. The reason why most diets and quick-fix plans fail is because they move us too quickly ahead in behavior change. They are ‘all or nothing’ approaches that simply set us up for failure. The ‘beating ourselves into submission’ (e.g. by sticking to a diet and missing out on a holiday meal, and then running ourselves into the ground in spin class the next day to somehow ‘undo’ the damage) reality of these ‘plans’ generally leads to burnout, unhappiness, and often to binge or emotional eating later down the line. Easing your way into behaviors by incorporating small manageable steps allows you to be in control of the speed with which you improve your life, and puts you in a place of self-care and self-support. This means making it OK to enjoy meals that aren’t necessarily the physically healthiest, but give us great joy.

Wellness. I believe that we are all designed to be healthy and happy, and that in that state we are in balance with the world and ourselves. However, in the modern world we are bombarded with a huge amount of activities (e.g. big holiday meals) and foods that create great imbalance in us. The very foods that are the least healthy, least ethical, and least environmentally friendly are the most accessible, cheapest, and ubiquitous on holiday meal tables. Also, the least healthy foods for our bodies (I call them light-box foods) get us the most high, and it can be super hard to avoid these when they’re right in front of us. This fact can create conflict because, frankly, the temptation can be so great.

So….

As you head into the holidays, remember this… your level of health and happiness is determined by what you do MOST OF THE TIME (I refer to this as your MOTT), meaning that a meal here or there isn’t going to make much of a long-term difference one way or another. Be crystal clear with yourself about why you are making the choices you make, and about the person you want to be. Most people I’ve coached don’t want to be restrictive, militant people—they want to be the kind of people that have a feast with friends and family now and then because that makes them feel good and happy too. If eating a certain food sacrifices an ethical decision you’ve made, then certainly it’ll make you feel better to NOT eat that food, but, again, that’s neither restriction nor discipline, but a choice that makes you feel good.

Holidays at their core are about celebration, and I think it can be super fun to indulge a bit here and there without guilt, regret, or shame. Lastly, remember that food is just ONE part of holidays. Time with family and friends creates incredible memories that will stay with you for the rest of your life. Taking the pressure off yourself food-wise (i.e. not being stressed about food, and not devoting a ton of mental energy to it) means more energy devoted to time spent with the people you love.  

****

Sid Garza-Hillman, the Small Step Advocate™, is the author of “Approaching the Natural: A Health Manifesto,” and host of the popular Approaching the Natural Podcast with listeners in over 80 countries. He graduated from UCLA with a B.A. in Philosophy, and for over a decade after college, worked as a musician and actor with a growing interest in nutrition. Sid is now a Certified Nutritionist and Health Coach. He works with private clients all over the country, helping them take control of their lives through his private practice. He is also the Nutritionist and Programs Director at the Wellness Center at the Stanford Inn, North America’s only vegan eco-resort (stanfordinn.com).

Sid’s Website: www.sidgarzahillman.com

Approaching the Natural Podcast: www.sidgarzahilman.com/podcasts/

Sid on Twitter/Instagram: @sidgarzahillman

Sid on Facebook: www.facebook.com/sidgarzahillman

YouTube Channel: Sid Garza-Hillman

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Welcoming 2014 with Open Arms, Eyes, and Hearts.

While I’m not one to set New Year’s Resolutions, I do like to plan for some short term goals as well as set the intention for the upcoming year. I also like to reflect and think back on the previous year. While I typically keep my yearly intentions and goals to myself  – and they are often just race goals – this year I've decided I’m going public with my 2014 year plans to as many people as possible. I’m hoping this will help hold me more responsible to them.

2013 was a year with a ton of ups and downs – like every year. And to expect 2014 to be much different seems naive. However, I am very excited to announce that I am planning on starting the course work necessary to complete a post-bacc so that I can begin moving forward with my long-term goal of becoming a Registered Dietitian.

Since beginning this blog, many people - friends and strangers alike - have written to me asking for help with their diets. I can sincerely say that it is one of the most gratifying experiences of my life.

Since I was trained as a historian, before I can start a master’s program in nutrition science, I first have to go back to the undergraduate level to fulfill some basic science and anatomy requirements that I have not done. I suspect that many of these courses will be difficult for me, but I also believe that I have the dedication, work ethic, and passion to help me get through the process. I also know that I can count on my incredible support network of friends and family. I consider myself very fortunate that my boss just agreed to support my request for class reimbursement, so hopefully most of my class work will be paid for by my job. 

As always, I am also recommitting myself to another year as a compassionate and healthy vegan. I encourage you all to join me, and try eating a healthy, plant-based vegan diet for the month of January. With the holidays over, now is a great time to commit yourself to healthy eating. Get a free 21-day vegan meal plan from Physicians Committee for Responsible Medicine.

I’m also hoping to launch a redesigned and enhanced BYOL site sometime this year. I’ve already started talking with a web designer, but now I just need to commit. I’ll be honest, this is a lower priority for me right now, but I’m hopeful that by 2015 BYOL will finally look like a respectable site!

I also want to announce that I have an upcoming surgery - it's just 9 days away. After several repeated injuries in my lower right leg over the past 3 years, my sports doctor finally linked the muscle damage to a bone growth in the back of my knee. I will be having the bone growth removed on January 9th in the hopes that after I heal, I will be able to avoid these injuries. I already have two Half Ironman events scheduled -Eagleman in Maryland, and the inaugural Princeton 70.3 - so hopefully I will recovery quickly and will be able to get back to my current fitness level relatively quickly.   

I hope you all had an enjoyable New Year and that the closing of 2013 was a pleasant one. And as always, I want to thank all of you for continuing to follow my musings about the power of plants, proper nutrition, and sport. I promise you all that BYOL will continue to offer the latest research on nutrition, as well as many new and delicious plant-based, low fat, high carb recipes. (Yesterday I learned of a new report from the World Health Organization was released stating that meat is more dangerous than cigarette smoking! Exciting times, indeed!) 

Wishing all of you a happy 2014! 

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.