Thoughts on Nutrition

Except for (mostly) premeditated indulgences, I've been eating pretty clean in 2013 and it feels great.  It feels good to feel bad when I eat crap--I used to eat so much crap so often that I didn't know I was perpetually tired from sugar crashes, lack of nutrients, and overloading my systems with the hard work of processing all the processed "foods" I was consuming.  Now when I feel bad it is clearly linked to a bad nutritional day, or moment.  I suspect I will always be tempted with Doritos Loco Tacos from Taco Bell, and Blueberry Shakes from Dairy Queen, but at least now I know what I'm signing up for when I eat them--forfeiting my energy and clarity of mind for at least a few hours, and the increased likelihood that I'll make a habit of it.  So much "food" that is available on every corner of the city, and even my hospital workplace, is so deeply addictive and crappy, I really need to steer clear as much as possible.

Tools like the Cron-O-Meter have helped me get a feel for what I actually eat.  I have picked the brains of dietitians at work and online (all for free because I'm a cheapskate:), and arrived at a few very simple guidelines that add up to me eating "clean" and getting all the nutrients I need for living and running--the weight loss kind of naturally comes along for the ride.  Here is what I have settled on for now:

• Eat plenty of quality complex carbs.  My carbs are almost totally comprised of whole oats, brown rice, brown rice pasta, quinoa, pinto and black beans, Ezekiel Sprouted Bread, and all kinds of fruit.  I try to eat very few simple sugars (i.e. refined flour and "white" foods, and pseudo-"whole wheat") and high-fructose corn syrup, which is in almost everything that comes in a box, tube, bag, or carton.
• Protein takes care of itself.  The list above, minus the fruit, pretty much doubles as my protein sources, with the addition of a few almonds, about one can of sardines with hot sauce for lunch per week, and maybe 1-2 eggs a week.  Some of the complex carbs above are also "complete proteins."
• Eat as many veggies as I want
• High fiber more than takes care of itself
• Spice it up and have fun.  Make the most of recipes by adding spices, curry, fresh herbs, and all things fresh and scrumptious.
• Water.  1- 32 oz bottle from wake-up to work to get the day going, 1 more during work, and 1 more between work and bed.  More when I run.  Or whatever gets me to pass the "pee test"--Am I peeing clear every 1-2 hours?  FYI: I stop drinking around 9pm so I can sleep like a baby.
• Don't be afraid to fast once a week, either between dinner and breakfast (at least 12-16 hours), or with a low-calorie day of a few simple foods and lots of water.  This helps give my body a break as well as break escalation of crappy habits like mindless snacking in the evening and at work.
• Meat, fat, and "comfort" food:  The less I eat of meat the more it tastes like mushy, super rich (calorie dense), dead flesh.  I'm not done with it yet, but I rarely crave it anymore.  Same with oils--it's like my brain has recalibrated to alarm me of rich foods much sooner than before--like when you take a bite of fudge after a big dinner and you can't imagine eating alot of it because it's just too "rich"--that feeling happens alot easier and alot sooner after some time on a clean diet.  Likewise, satisfaction and that "damn that's good" pleasure comes with many foods that would have left me in want before.  In short, I love alot more foods, I have a higher feeling of pleasure from eating, and I don't feel crappy about myself.
• In general: I try to eat very few calories that had "eyes or a mother", very few foods that have more than a few ingredients (that are all pronouncable), and lots of everything else!

That's about it.  I'm not saying I have perfect adherence to this clean diet, but I am totally convinced it is what my body and mind thrive on.  Oh, and it's cheap:)