Before I get to the topic of this post I want to mention two other possible places of interest before you go about your way. First, Sean Platt of Writer Dad is sharing a guest post on Up-And-Coming-Blogger today with which he will be laying down some hints of our latest project that we will be launching in January. Next, Vincent of Hit Your Goals has written a great post called, ‘30 Day Challenge To A Healthier Body‘, in which he shares some excellent insight about eating healthier and feeling great as he lays out his own personal 30 day challenge.

Now let’s get down to business…

In light of the holiday season I thought it would be appropriate to finish off our month’s topic of ‘Health’ with a few thoughts on enjoying those ‘less than healthy’ foods without totally feeling like we dropped the ball on our diet. I don’t know about you, but when a Turkey Day-esque meal comes my way only a few times a year, I’m not about to pass up the opportunity to get down with the apple pie. I love me some mash ‘taters and gravy and, oooohhhh, STUFFING!!! (Wait a minute. Let me wipe some of this drool off my face. OK, I’m good!) Did I mention I like to eat?

But something that I am MUCH more passionate about is feeling good; especially after a meal. For me, one of the worst feelings is that heavy, too full sensation. You know what I’m talking about, when you feel like it will take a week to digest everything in your stomach. And to top it off, it’s usually followed by the crash that comes from too many simple carbs and just too much food all together. You feel worthless and just want to go to sleep.

For the last couple of ‘seasons’ I’ve tried to be more mindful about what I eat during these events so I can maintain the wonderful benefits of a healthy diet. (I’m a firm believer that you don’t HAVE to go over board just because it’s ‘that time of year’.) But I also think that we can enjoy those tasty tidbits that wouldn’t normally frequent our fridge and still maintain those benefits. So here are some thoughts about joining those who are eating these fabulously tasty foods without feeling like CRAP after the dust has settled.

• Exercise before hand. In preparing your body for a larger than normal calorie intake, we should strongly consider getting a good workout. I like to go for a long run the morning of the big day. This way my metabolism is burning HOT and better prepared for that extra piece of pie.
• DO NOT SNACK! While the food is being prepared it’s easy to pick at the appetizers leading up to the big meal, but as we all know from restaurant experience, we should never fill up on bread. The good stuff is waiting at the dinner table, so just be patient. Much of our negative ‘after effects’ come from eating TWO meals in one sitting. The one before the turkey is served and the one after.
• Prepare for two helpings AND a dessert. One of the fun parts of holiday eating is that second helping of food. There’s just something exciting about going back for another round. But two helpings of food is 1 too many if you want to feel good after the table is cleared. So try and make each portion HALF what it would normally be. (This is a great chance to try many of the different dishes. Go for one kind of ‘taste’ with the first visit and then move to the other side of the palette persuasion.) Also, be sure to save room for the sweet stuff at the end. And I’m not talking about the kind of room where you have to FORCE it down, but actual comfortable room to be enjoyed.
• Take your time and CHEW your food. This is common healthy eating advice, but it’s absolutely essential during these big meals. Chewing your food properly will allow for better digestion and eating slowly not only does this, but allows more time for your brain to say, “OK, we’re all filled up!”
• Sample the desserts instead of eating them. Most holiday meals involve great varieties of sweet treats to enjoy. And for me, tasting this variety is half the fun. So instead of taking a whole piece of pie and then going back for some cookies and cake, prepare a plate with tiny samples of each desired treat. Try to size each piece in such a way that a tooth pick could easily become it’s handle. And then, instead of gorging yourself on too many of these baked goods, you will have one serving size of dessert where each bite will be filled with a different flavor of bliss!
• 30 minutes after the meal, take a walk. (I say 30 minutes because you want to give your body time to start digesting.) Getting your blood flowing after a big meal will aid in digestion and help in your transition into the rest of the day.
• Have something to look forward to AFTER the meal. When you are only focused on the meal of the day, you will be more likely to overeat. But when you have something else to capture your attention, you will more likely stop when finished as you’re attention is anticipating the future events. So figure out something that would be both enjoyable and rewarding and place it at the back end of this big meal.

The final point that I wanted to make was that no matter which way your holiday meals turnout, know that if you’re eating well 90% of the time, you should feel pretty good about the way you’re treating your body!

Now I’m off to spend some time with the family during this week of Thanksgiving. I hope all of you have a great rest of your week and I’ll see you on Monday!

If you get a chance, be sure to check out the two part series that Sean Platt and myself had the chance to share at ProBlogger.  It’s about the how’s and why’s of having a blogging buddy.  Yesterday was part one and today, Darren will be publishing part two.  Now back to our regularly scheduled blogging…

Eat less, live longer?  You can type those words into Google and find all kinds of information on the subject.  But the general consensus seems to be that those who restrict their diet to a more ‘lite’ amount of calories and portion sizes (based on your body size and activity level, of course) may add a few years to their life.  And if nothing else, will probably suffer less health issues during their lifetime.

This, to me, makes absolute sense.  I don’t need to see the research and/or findings of countless studies to believe the idea that our bodies do better when we seldom ‘overload’ their systems.

Eating just enough.

The other night I went out to eat with Liz and her mom.  We decided on that nice chain restaurant, TGI…Forget what it’s called, and had a nice meal.  After that, we stopped at an ice cream shop and had a wonderful dessert.  But the fact was, I had a heavy dinner and a highly sugarafied dessert which left me waking up at 4am.  Now I know this is not quite the same thing as just ‘eating more’, but it got me thinking about the subject.

My grandmother used to always say, “You should always leave the table just a little bit hungry”.  This makes sense because it takes our minds 20 minutes or so to register all the food that we just ate.  But it also promotes the idea of eating a little lighter than our taste buds would prefer.

I used this analogy in last weeks Motivate2ACTION! post, but it’s quite appropriate here.  Our metabolisms are basically our fires burning inside us.  And just like a fire, feed it too much wood and you’ll snuff out the flames.  But if you put JUST ENOUGH to keep it at it’s optimal burn, you’ll have a strong, healthy fire that will produce the best heat possible.

I find that when I eat a somewhat heavy meal (or just a lot of protein) night after night, I eventually start to feel tired and lack the spark that I’m used to.  But as I lighten things up a bit I can just feel my flames burning hotter and cleaner.  I sleep better, have more energy and can even think with more clarity.  In other words, my body gives me a big, “THANK YOU!”

Do different diets make a difference?  Sidebar poll results…

If you haven’t noticed, I’ve been adding polls just under the current months M2A! badge in the sidebar that coincides with the topic.  For this month I asked the question, “How would you categorize your diet?”  Then I listed some common categories to choose from.  So far this moth there have been 46 votes with these results:

• Balance of all foods: 35%
• Vegetarian: 33%
• High carbohydrate: 15%
• High protein: 9%
• None of the above: 7%
• Vegan: 2%

Based on those numbers it looks like many of you guys go for a good all around balance or lean more toward mostly/all veggies.  So my question is, “Do you think the type of diet also plays a role in keeping our fires at an optimal burn?”

I’ve already stated that I think protein needs to be kept to a minimum for a clean, hot burn.  It takes a lot more to digest it so, though it’s great for sustained energy, a little goes a long way.

The balls in your court…

I’m intentionally raising more questions than I’m answering because I know that most of you guys have a lot of great insight/opinions on this particular subject and I’d love to hear them.  So take a minute to chew on this post (I couldn’t resist…) and then share your thoughts on the concept of ‘eating light to live right’.

Both Liz and I are border line hypoglycemic which means we are extra sensitive to simple carbohydrates.  Too many cookies and we crash.  This brings on dizziness, headaches, short tempers and sometimes even nausea.  But this doesn’t mean we can’t eat those cookies in moderation or have a delicious doughnut now and again.  It just demands that we take extra care of ourselves and keep the food balance in abundance.

But one day, about 4 months ago, I got the idea of knocking out ALL sugar and white flour in my diet.  I wanted to know exactly WHAT would happen if my body stopped getting these boosts of buoyancy and instead stuck to a steady flow of energy.  So I proceeded to cut out the simple carbs and take note of the effects.  Here’s what happened:

• After 1 week: At this point I didn’t see any major changes other than the lack of extreme ups and downs.  STRUGGLES: The first week was by far the hardest in terms of cravings.  Almost like trying to quit smoking cigarettes, every evening after dinner I would have done anything for just one cookie.  Pitiful, I know.
• By the end of week 2: Now is when I first stated noticing a real change.  I felt much calmer and had a little sharper focus.  The best way to explain it was that I just seemed to have a little clearer head.  Struggles: The cravings still came on occasion, but were much lighter and easier to manage.
• The end of month 1: By now I had completely rid myself of the aftereffects that sugar brings to the table.  I was very focused and felt incredibly even emotionally.  Very little phased me and my ADHD seemed to disappear.  Struggles: This was around the time my energy level really started to take a dive.  Instead of my usual ‘always tapping my toes’ kind of buoyancy, I was slow and steady.  Good for focus, but bad for many other things.
• By the 6 week mark: At the halfway point I was INCREDIBLY focused.  I could put my mind on one specific thing and truly give it my FULL, UNDIVIDED attention.  The only other time I’ve experienced this kind of sensation was when I tried Ritalin for a short time.  Struggles: By this time my energy level was next to nothing.  Even walking up the stairs was a struggle.  It felt like my muscles were barely alive.  And even though I could focus extremely well, I had very little multitasking capabilities.  When I was used to being able to do 5 things at once, I was now easily overwhelmed with the slightest interruption of thought.
• After 2 months: Right around this time I went ahead and added one heaping teaspoon of brown sugar to my breakfast oatmeal.  This might sound like a lot, but it was the only simple carb for the whole day.  I did this to continue the experimenting.  The fact was, I could tell my body was WAY TOO LOW on carbs and I needed to add something to find a better balance.  Within a few days I started noticing my energy levels coming back a little and I just felt a little happier.  Struggles: After 2 months of going sugar free, I was starting to get depressed.  I couldn’t sleep (I’d wake up at 3 or 4 am every morning and couldn’t go back to sleep.)  My muscles felt aged, like I was 30 going on 80.  I just didn’t feel ‘right’.
• 2 1/2 months into the experiment: OK, so at this point I was not ACTUALLY going sugar free anymore, but I was still learning of its effects none the less.  By now I was doing a little better and sometimes felt like I had the best of both worlds (Strong focus as well as energy and even emotional state.)  But I never seemed to get back to the ‘uber even’ state that month 1 gave me.  Struggles: I seemed to lose the benefits of the non sugar diet without gaining the benefits that simple cabs used to give me.  I was kind of in a bad state of limbo.
• The end of the experiment, month 3: By now I was feeling pretty crappy.  I was tired all the time, had little motivation, and oddly little appetite.  My emotions were generally of the unhappy kind.  I just wasn’t myself AT ALL.  Struggles: Did I mention I fest like CRAP?!  I had also lost about 5 pounds, which is unheard of for me.  I’m a ‘skinny fellow’ to put it lightly (OK, that was SO not planned!)   Up to this point I had weighed the same for the last 15 years!  Not even a pound difference.

At this point I decided to try and ease my way back to my old diet which included some light desserts and white flour on occasion.  I figured it couldn’t hurt and I could learn even more as I took note of the road back to normal.

• Week 1: Within a few days I started feeling happy again.  My energy levels were also rebounding as I started to get my bounce back in my step.  Struggles: I did start to feel like I was losing some of the ‘ninja’ focus that I previously experienced.  But I didn’t care at this point.
• Week2: I pretty much had all my energy back by now.  Exercise was MUCH more enjoyable and I started running up steps again instead of dragging my lower limbs the whole way.  Sure, my focus wasn’t as strong on one thing at a time, but I could once again handle the daily influx of challenges that my consulting business, as well as life in general, brought about.  I just felt much more like myself.  Even Liz commented that I seemed more like…ME.  She very much preferred this.
• Weeks 3 and 4: Pretty much the same, but with more intensity.  Even more energy and a better all around mindset.  But the cool thing is that I haven’t lost much more of my single tasking focus.  It’s like I lost my energy, but gained my ‘ultra focus’ through this experiment.  But after coming back ‘online’ with the sugar I’ve gained back ALL my energy without losing ALL of this enhanced focus.

If I could do it all over again, what would I have done differently?

Looking back, I realize that I should have added more complex carbs as I reduced the simple ones.  This would have most likely alleviated much of the negative symptoms.

What did I learn from this whole experiment?

• Much of our ‘ADHD’ is greatly affected, if not caused by our sugar intake.  As the simple carbs left my system, like I said, I felt the same sensation as being on an ADHD medication.
• Get past the first week and you’ve broken your major sugar cravings for as long as you stay off the stuff.
• If we’re physically active as well as have a high metabolism, our muscles NEED some simple carbs to burn for energy.  I know this is not any kind of revelation or anything, but MAN did this become apparent to me.
• I need some simple carbs to feel content.  Maybe if I had added some more complex carbs I would have been fine, but once I added back a little bit of sugar, my mood was MUCH better.

I learned many other odds and ends, but the fact of the matter is, I do MUCH better with some sugar in my diet.  Not only because of all the things mentioned, but even the simple fact that a good dessert after a nice dinner makes my life that much more enjoyable.  Not to say that we should eat junk food just because it tastes good, but that eating a healthy balanced diet should, for me, include some indulgences now and again.

The fire place analogy.

There’s one last point I want to touch on.  All of us our different.  Our metabolisms all ‘burn’ at a different temperature and with varying intensities.

I like to look at our metabolisms like fires in a fireplace.  If we put just the right amount and kind of wood on the fire, we can expect a good clean burn.  But if we put too much or the wood is not good for burning, we will smother the flames and slow the burn.  Also, if we add too little, we may see a flare up at first, but as the flames lose their fuel, so too will they lose their heat.  Just a thought…

So what’s your take on all of this?

What has been your experience with simple carbs and its effect on your mindset and energy levels?  Do you struggle in this area?  If you were me, what would you have done differently during those 3 months?

ALSO, if you like what you’re reading, don’t hesitate to share it!

I consider both my wife and I to be healthy eaters.  Sure, we have a sweet tooth on occasion, but for the most part we stick to whole grains, fresh veggies and lean meats.  But one thing that has been a solid staple in our diet for many years has been soy products.  From tofu to veggie burgers, Liz and I consume fairly large quantities of soy on a regular basis.  But now we are rethinking the WHOLE THING!

Is soy as healthy as people say it is?

A few weeks ago we were at my mom’s wedding reception when we found ourselves talking ‘diet’ with a family friend.  When we were asked what kinds of foods we ate, one of my replies was a proud, “Anything with soy”.  I had always heard it was the uber healthy, fix-all food and it was easy to turn into a great meal.  So of course we ate plenty of it and felt great about our ‘healthy habit’.

But the second I mentioned soy, I was quickly informed that this ‘healthy food’ was not as good for us as many had previously thought.  I was blown away.  Normally I may have ignored the comment as just a myth, but I trusted the source and decided to do some research and find out the truth.

After googling the phrase, “Is soy good for you?” I was immediately immersed in article after article of the great lie that somehow soy products are ‘God’s gift’ to health nuts.  The only places that seemed to speak all positive about this plant were sites that had stake in the sale of soy.  This is not to say that I couldn’t easily dig up independent websites that are purely fans of tofu, but I was already sold on the fact that soy may not always be the right food for you diet.

Some of the information shared on these sites were:

• “Infants exclusively fed soy-based formula have 13,000 to 22,000 times more estrogen compounds in their blood than babies fed milk-based formula, the estrogenic equivalent of at least five birth control pills per day. Premature development of girls has been linked to the use of soy formula, as has the underdevelopment of males. Infant soy formula has been linked to autoimmune thyroid disease.”
• “Soybeans also reportedly contain an anti-nutrient called “phytic acid”, which all beans do. However, soybeans have higher levels of phytic acid than any other legume. Phytic acid may block the absorption of certain minerals, including magnesium, calcium, iron and zinc. Epidemiological studies have shown that people in 3rd World Countries who have high consumption of grains and soy also commonly have deficiencies in these minerals. It must also be noted that this may be of particular concern with regard to babies who are using soy-based infant formulas.”
• “The Chinese did not eat unfermented soybeans as they did other legumes such as lentils because the soybean contains large quantities of natural toxins or “antinutrients”. First among them are potent enzyme inhibitors that block the action of trypsin and other enzymes needed for protein digestion.

These are just a few of the many ‘red flags’ raised by numerous sites on the Internet.  Much of this information can be found in an article called, “Newest Research On Why You Should Avoid Soy“.

From what I came to understand after reading many different articles with many different opinions is this:

Unfermented soy products contain substances that act like estrogen in the human body.  This can cause many issues, different for both male and female.  The general consensus seems to be that young, developing children are at the highest risk of these negative effects.  From what I could tell, an adult human can eat low amounts of soy products without much need for concern.  But the fact that soy is in SO MUCH of what we eat, a higher intake may be occurring than we realize.

Should you stop eating soy?

The answer I can give you is this: I have NO idea.

I’m still ingesting all of this ‘new to me’ information and trying to figure out my new plan of attack.  But the fact is, if even SOME of this were true, cutting back on soy might not be a bad idea.

Either way, if you are a constant consumer of this versatile vine-seed, you should take a look for yourself.  Do some research and make sure you are really ingesting the best for you body.  And if you are already informed in this area of question, please share you thoughts and understanding with us.  I’d love to hear some more perspectives/opinions on the subject so we can be sure to provide our families with a healthy diet.

Last week I wrote a guest post for Peter over at The Change Blog called:

The Strongest Desire Always Wins

In it I talk about effective ways to break bad habits and I use the example of my struggle with sweets as an example.  I thought it was interesting that even though the ‘sweets’ example was just that, an example, most of the commenters talked about their struggles with sweets as well.  I guess it’s a more wide spread issue than I thought.

I just thought I’d share this with you guys and encourage you to give it a look if interested.

Now I want to say that the whole 90/10 diet thing is just fine.  And for general health it does the trick.  But I’ve never really been a believer in the idea that you can eat junk 10% of the time and that by eating healthy the other 90% you are somehow making up for it.  There’s too many problems with this scenario.

-For one, if feeling great is the goal, why would you want to feel less than great even 10% of the time?

-If you’re truly eating healthy 90% of the time than your taste buds will become more sensitive to flavors and they will start to feel overwhelmed by the pungent taste of junk food.

-Take a glass of water.  Fill it 90% of the way with crystal clear water and then fill it the rest of the way with cola.  What happens?  You get a murky concoction of some kind that definitely doesn’t look 90% clean.

I’m not saying that you can’t ever eat food that is less than healthy and not still be a healthy, motivated person.  I’m just trying to make the point that we are affected by EVERYTHING we put into our bodies.

So why do so many people still eat so poorly?  For many, I believe, it’s because they’ve never felt the amazing affects of a healthy diet over long periods of time.  For others, maybe when they get anxious about something they use food as an escape.  But whatever the reason, I think we can all agree on one thing; if staying motivated to reach your goals, dreams and aspirations is important to you, than eating healthy and feeling great is the way to go!

By the way, eating well doesn’t have to taste bad.  I LOVE the food I eat and most people who eat healthy feel the same way.  Check out Leo Babauta’s post in his blog, zenhabits, about eating healthy.  He lays out a great meal plan!