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So you aspire to draw gasps of delight, rather than horror, as you pedal through Portland in the nude. Or, perhaps you just want to look good in a thong by summer. Well, you’re reading the right article. Your friends won’t tell you this, so I will–nobody wants to see a guy in a thong. Please, don’t leave the house in that. Now let’s address your body. If you’ve tried eating less and exercising more and that hasn’t worked, these tips will make the difference.
First, let’s just get this out of the way. Are you actually eating less? Rather than thinking of overeating as consuming more calories over the course of a day than you burn, start thinking of it as consuming more calories in a sitting than your body can readily utilize.
For instance, your friend Botswana consumes only 1500 calories a day—all in one meal—and she can’t understand why she’s not losing weight. Your other friend Mozambique eats five meals of 400 calories each, and keeps losing weight, even though he’s totaling 500 more calories per day than Botswana. Here’s the deal: Botswana is going so long without eating that her metabolism slows down. Even when she eats both lunch and dinner, her body still goes 17 hours from dinner to lunch the next day. So her body says to itself, “I’m gonna run on 1200 calories per day”—which she exceeds by 300 calories. But more importantly, she eats 1500 calories at once. There’s no way she’s going to utilize all that anytime soon.
Be like Mozambique. Eat frequently. Don’t go more than about four hours between meals (except from dinner to breakfast). Eat a protein-rich breakfast—egg whites, lean meat, beans, nonfat Greek yogurt, etc. Keep dinner light. Your metabolism will speed up. Stop snacking—don’t eat anything between your meals. Let your stomach empty out completely. You’ll get to eat again in just a few hours, so stop yourself before you get full. Didn’t your mom ever tell you not to pack the washing machine with clothes? They won’t circulate at all. They’ll come out dirty and moist. Well, the same goes for your stomach. The goal is not to fill your stomach to capacity; it’s to eat just enough to not be hungry anymore.
Now, if you’re thinking, “But Peter, the food I eat is so damn good, I can’t stop eating until my body will simply not accept any more!” then we need to have a different conversation. It’s called the Stop Going Unconscious While You’re Eating conversation. Wake up. You’re tuning out your body while you’re eating. It’s the only possible way to ignore your body’s cries of protest. Tune in instead.
If your food is so good, why not do everything possible to enjoy the experience? That means putting away your reading material and your cell phone, turning off the TV, placing a piece of duct tape over the mouth of your dining company, letting go of whatever you’re stressing about, pulling over if you’re driving, sitting down if you’re standing, and then savoring the hell out of that food. Always keep part of your attention on how your body feels, and as soon as you’re not hungry anymore—usually with an amount of food about one-and-a-half times the size of your closed fist—stop. Bonus: you won’t be in a food coma after lunch.
You’ll also have more leeway with meals if you limit yourself to only non-caloric drinks. Instead of soda or juice (which have a ton of sugar in them), or a latte (basically a huge glass of milk), just stick to water, unsweetened tea, or—if you must—coffee with just a dash of milk. If you want a calorie-free sweetener, try stevia leaf extract instead of the chemical stuff.
Meanwhile, make sure you’re getting enough deep, restful sleep—at least seven hours. Studies show sleep deprivation is associated with weight gain. Next, ditch the plastics. Most plastics contain chemicals known as exogenous endocrine disruptors that can throw off our hormones and contribute to weight gain. Never microwave anything in plastic, and stop buying water in plastic bottles. Haven’t you heard of that swirling island of plastic in the middle of the Pacific that’s half the size of the US? While you’re at it, stop eating food from cans, since they’re all lined with plastic containing bisphenol-A (BPA), a known endocrine disruptor.
Finally, remember this: In the whole history of the human species, we’ve only consumed large amounts of grains and sugars in the tiniest, most recent slice of time. Our bodies just can’t handle it—we get diabetic, fat, and hypertensive. Even in the last few decades, we’ve gone low-fat due to overly simplistic thinking about how we form body fat. In the meantime, our sugar consumption has ballooned, and so have our waistbands. If you want to lose weight, the single biggest change you can make to your diet is to cut way down on sweeteners and flour.
If you take my advice, you should be in good shape for the naked bike ride. Might want to get your suspension tuned up before then, too.
(Originally appeared in About Face Magazine, Issue 06)
Want to know more?
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[post_content] => It’s almost time for the Thanksgiving feast, and I know many people feel it’s a challenge to avoid gorging themselves and feeling guilty. So I’d like to offer some thoughts on the subject, along with a great recipe for a vegetarian gravy that’s (somewhat) healthier than the usual stuff but every bit as delectable.
This recipe came originally from my wife Briana’s grandfather John Moore, passed down by her dad, also John Moore, to her, and by association to me. There’s something special about following these family recipes – even if they change over time. At the start, deliciousness was the only guiding principle. Then Briana wanted to make it vegetarian, and I wanted to make the flavor a bit more complex and add some spices that might even help to balance digestive-overwhelm.
First let’s talk about overeating and feeling guilty. I’ve written about this in the past, and I’ll say it again: the single most healthful change a person can make to how they eat is to stay fully present during the act of eating.
More than keto or intermittent fasting or veganism or any other diet, being totally engaged and conscious while eating will automatically change how you eat, what you eat, and how you feel afterwards. Furthermore, it will teach you what does and doesn’t work for your body, and it will add a whole new dimension of depth and connection to the act of nourishing yourself. I’ve known people to spontaneously abandon unhealthy behaviors like gambling and codependent relationships when they became more awake to their nutrition and allowed themselves to experience all facets of that process – being both the loving giver and the grateful receiver of their own loving care.
I know there’s going to be good conversation and an abundance of excellent food. Staying conscious while eating doesn’t mean you can’t have it all. In fact, you’ll actually have a more fulfilling experience of all of it – both the food and the company – if you stay present. It might take twice as long to eat half as much food, but you’ll be able to walk away from the table rather than hobbling.
Now for the recipe. As it’s presented below, it contains gluten and dairy, but it can easily be modified to have neither.
Ingredients:
- Butter – ¾ to 1 cup (a stick of butter is a half cup) – or ghee, or coconut oil, or vegan butter substitute
- Onion – half to whole, depending on how much you like onion – finely diced
- Mushrooms (optional) – any kind, though I prefer crimini or another variety that isn’t chewy – approximately 1 cup, finely diced
- Garlic – 5 cloves, crushed
- Flour (normal or gluten-free) – ¾ cup to 1 cup – roughly the same amount of flour as the amount of butter you used
- Vegetable broth – 4 cups (have a few more cups on hand). I like the Better Than Bouillon Organic Vegetable Base and Organic Mushroom Base, and I often mix the two together. It comes in a glass jar and one jar makes many cups of broth, so it’s tasty, compact in your fridge, and eco-friendly.
- Soy sauce or tamari (gluten free soy sauce) – 4 tablespoons
- Worcestershire sauce (optional) – 1 to 2 teaspoons – note, it usually contains anchovies
- Rosemary, chopped – approximately 1 tablespoon fresh or 1 teaspoon dried
- Sage, chopped – approximately 1 tablespoon fresh or 1 teaspoon dried
- Fresh ginger – finely grated – approximately 1 tablespoon
- Nutritional yeast (optional) – 1 to 2 tablespoons
- Good quality salt and black pepper
Directions:
In a large deep pan over medium heat, sautee the onion, mushroom (if using), and garlic in the butter (or butter alternative) until it begins to brown (about 5 minutes).
Slowly add the flour, soy sauce or tamari, nutritional yeast (if using), and worcestershire sauce (if using). Work it with a spoon or spatula to form a smooth paste. Stir occasionally, allow it to become evenly browned.
Gradually add the broth, using a whisk or hand blender to blend it with the flour paste.
Add the ginger, sage, and rosemary, bring to a boil, then immediately reduce to a simmer, and simmer low for about 5 minutes.
At this point the gravy should be delicious and an ideal consistency.
If you need to thin it, add more broth or (if you don’t want to make it more salty) hot water.
If you want to thicken it, add more flour to a small amount of broth in a bowl and whisk or hand blend to make smooth, then add and continue to whisk into the gravy until the desired consistency is achieved. If it’s much too thin, this could also be achieved with corn starch or arrowroot powder – mix 1 tablespoon at a time in a small amount of water or broth until dissolved, then add to the gravy and bring to a boil again, stirring constantly. Repeat as necessary to thicken further.
If you want to give it more kick, add extra ginger, garlic, black pepper, or crushed red pepper.
If it’s not salty enough, add either more salt, or (if it needs more body altogether) add more soy sauce or tamari.
If it lacks body, you may add additional nutritional yeast, a little powdered clove, or a pinch of garam masala.
Serve abundantly over virtually everything or drink by the glass. If you make this gravy I’d love to know how it turns out – along with whatever of your own modifications made it even better! And if you experiment with eating mindfully, I would love to know what’s different about the eating process and how you feel afterwards. Also, when you practice mindful eating, what obstacles do you encounter?
Be well,
Peter
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When I sit down to write an article, I often feel like I’m having a conversation with you, the reader. Except that it’s a one-sided conversation, in which I never ask you about yourself and I just monopolize the whole exchange. So. . . how about a little more about me? I grew up building robots, programming my own video games, and distributing surveys on bizarre topics around my high school. In the enneagram system of personality analysis (remotely like Myers-Briggs), I’m what’s known as a “number five” – AKA “The Investigator” or “The Scientist.” I have spent many a night jumping from one Wikipedia article to the next, or curled up with a thousand page book on herbs.
One of the topics I like investigating the most is major historical shifts in human health, behavior, and life expectancy – i.e., big changes in small periods of time. If you were to follow the trend of human life expectancy over the course of our existence, you’d see a very, very gradual slope upward and then a sharp jump in just the tiniest, most recent slice of time. This sharp upward jump began at different times in different parts of the world, but in the United States, as recently as 1850 the life expectancy at birth for a white male was just 38. Today it’s about 76.
It’s really a profound thing. Modern humans have been around for about 200,000 years. This 150 year revolution of life expectancy has occurred in just the last 0.00075% of our existence. Incidentally, a historical graph of world population shows a similar trend. It increased very, very slowly, and took a few massive hits, especially during the fourteenth century. (As centuries go, the 1300s were pretty much the crappiest ever. They were marked by famine, plague, crime, and general idiocy.) After that, the population continued to grow again, but still rather slowly compared to what began to happen around 1800. In 1800, the world population was 1 billion. In March of 2012, it hit 7 billion.
An anthropologist from another planet looking at a graph of these trends would probably point to that last slice of time and ask, “What the hell happened there?” Well, there are two very important words I used in a sentence about life expectancy a couple paragraphs ago: “at birth.” At birth, a white baby boy in 1850 was expected to live to 38.3 on average. But if he survived to age ten, his revised life expectancy would be 58 – a huge improvement.
At birth, a white baby boy in 2011 was expected to live to 76.3. If he survived to age ten, his revised life expectancy would be 76.9. There’s barely a difference.
If that child from 1850 made it to age 50, his life expectancy would then be 72. Today’s white boy at age 50 would have a life expectancy of 79.6. Again, there’s barely a difference. So, as you can see, the narrowing of the gap has occurred almost entirely in the early years of life. And there are two important conclusions to be made from this.
First, the tremendous increase in life expectancy at birth can be attributed primarily to three things - better sanitation and cleaner living conditions, better safety standards, and better medicine, including vaccinations. Whatever issues we may have with vaccines (and there certainly are some), it’s undeniable that they’ve hugely decreased child mortality.
Second, we’ve made a much smaller dent in the maximum human lifespan. As an adult British aristocrat in the 1200s, you could expect to live to age 64. By the 1500s, if you made it to age 21, you’d probably live to be about 71. And in the past several centuries, these numbers have barely changed.
Nowadays, if we want to live longer we need to take the long view, since most of us won’t die of infections or accidents. The things old people die of are often decades in the making. The primary killers are coronary heart disease (disturbance in blood supply to heart muscle) and stroke (disturbance in blood supply to the brain), both of which are blood vessel issues. Blood vessels don’t just get hard, clogged, or weak overnight, so there’s a huge opportunity to make a positive difference in this process.
As I see it, there are three main interventions that have the most impact. The first is nutrition, and my nutshell recommendation is to strictly limit consumption of sugars and flour, moderately limit red meat and dairy consumption, and have plenty of vegetables, herbs and spices, fruits and fish. The second is exercise, and the best exercise is a form you enjoy and that you can happily do every day. The third is connection – connection to people, connection to nature, connection to whatever you call the greater power that keeps it all going.
I’ll be writing more about these trends and, in particular, the nutrition factor, this month. Meanwhile, I encourage you to choose one of these areas of positive intervention to focus on each day this week – food, exercise, or connection.
Be well,
Peter
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So you aspire to draw gasps of delight, rather than horror, as you pedal through Portland in the nude. Or, perhaps you just want to look good in a thong by summer. Well, you’re reading the right article. Your friends won’t tell you this, so I will–nobody wants to see a guy in a thong. Please, don’t leave the house in that. Now let’s address your body. If you’ve tried eating less and exercising more and that hasn’t worked, these tips will make the difference.
First, let’s just get this out of the way. Are you actually eating less? Rather than thinking of overeating as consuming more calories over the course of a day than you burn, start thinking of it as consuming more calories in a sitting than your body can readily utilize.
For instance, your friend Botswana consumes only 1500 calories a day—all in one meal—and she can’t understand why she’s not losing weight. Your other friend Mozambique eats five meals of 400 calories each, and keeps losing weight, even though he’s totaling 500 more calories per day than Botswana. Here’s the deal: Botswana is going so long without eating that her metabolism slows down. Even when she eats both lunch and dinner, her body still goes 17 hours from dinner to lunch the next day. So her body says to itself, “I’m gonna run on 1200 calories per day”—which she exceeds by 300 calories. But more importantly, she eats 1500 calories at once. There’s no way she’s going to utilize all that anytime soon.
Be like Mozambique. Eat frequently. Don’t go more than about four hours between meals (except from dinner to breakfast). Eat a protein-rich breakfast—egg whites, lean meat, beans, nonfat Greek yogurt, etc. Keep dinner light. Your metabolism will speed up. Stop snacking—don’t eat anything between your meals. Let your stomach empty out completely. You’ll get to eat again in just a few hours, so stop yourself before you get full. Didn’t your mom ever tell you not to pack the washing machine with clothes? They won’t circulate at all. They’ll come out dirty and moist. Well, the same goes for your stomach. The goal is not to fill your stomach to capacity; it’s to eat just enough to not be hungry anymore.
Now, if you’re thinking, “But Peter, the food I eat is so damn good, I can’t stop eating until my body will simply not accept any more!” then we need to have a different conversation. It’s called the Stop Going Unconscious While You’re Eating conversation. Wake up. You’re tuning out your body while you’re eating. It’s the only possible way to ignore your body’s cries of protest. Tune in instead.
If your food is so good, why not do everything possible to enjoy the experience? That means putting away your reading material and your cell phone, turning off the TV, placing a piece of duct tape over the mouth of your dining company, letting go of whatever you’re stressing about, pulling over if you’re driving, sitting down if you’re standing, and then savoring the hell out of that food. Always keep part of your attention on how your body feels, and as soon as you’re not hungry anymore—usually with an amount of food about one-and-a-half times the size of your closed fist—stop. Bonus: you won’t be in a food coma after lunch.
You’ll also have more leeway with meals if you limit yourself to only non-caloric drinks. Instead of soda or juice (which have a ton of sugar in them), or a latte (basically a huge glass of milk), just stick to water, unsweetened tea, or—if you must—coffee with just a dash of milk. If you want a calorie-free sweetener, try stevia leaf extract instead of the chemical stuff.
Meanwhile, make sure you’re getting enough deep, restful sleep—at least seven hours. Studies show sleep deprivation is associated with weight gain. Next, ditch the plastics. Most plastics contain chemicals known as exogenous endocrine disruptors that can throw off our hormones and contribute to weight gain. Never microwave anything in plastic, and stop buying water in plastic bottles. Haven’t you heard of that swirling island of plastic in the middle of the Pacific that’s half the size of the US? While you’re at it, stop eating food from cans, since they’re all lined with plastic containing bisphenol-A (BPA), a known endocrine disruptor.
Finally, remember this: In the whole history of the human species, we’ve only consumed large amounts of grains and sugars in the tiniest, most recent slice of time. Our bodies just can’t handle it—we get diabetic, fat, and hypertensive. Even in the last few decades, we’ve gone low-fat due to overly simplistic thinking about how we form body fat. In the meantime, our sugar consumption has ballooned, and so have our waistbands. If you want to lose weight, the single biggest change you can make to your diet is to cut way down on sweeteners and flour.
If you take my advice, you should be in good shape for the naked bike ride. Might want to get your suspension tuned up before then, too.
(Originally appeared in About Face Magazine, Issue 06)
Want to know more?
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Very thoughtful written and thought provoking! I have done a couple of juice cleanse events down in Palm Springs and felt like they made a difference. Looking forward to your suggestions on cleanses!
Thanks, Alecia!
I am due for a cleanse. Thank you for the seed.
You’re welcome!
Great article Dr. Peter!
Thanks, Elif!
Thank you Peter! As usual I so appreciate your balanced approach, anchoring the buzz in knowledge, depth and reflective practice. You do so with respect and ever for the goal of increasing our individual inner wisdom. I’m grateful for your grounding and inspiring messages!
Thanks for the kind words, Diana! I’m happy to have provided something useful.