Is There a Right Way to Eat?

So much confusing - and bad - advice

When we talk to people about healthy eating and diet, or read about it, who knows which way to go?

Name any food, and I can show you someone who thinks its healthy, and someone who thinks its not. The raw food diet, which says "eat only raw foods, only they are alive" is a big fad right now. But Macrobiotics recommends that almost everything be cooked. Meanwhile, "Eat only one food at a time" is a good choice for people with weak digestions; but "eat a mix of foods to balance protein, carbohydrates, and fat" is the essence of the popular and effective Zone diet.

Who knows which way to turn? You do. Let me explain.

Using common sense and trusting yourself

I assume, if you are reading this, that there is some result you want to change by changing your diet. Most often, people want to lose weight. Another common reason is to have more energy, or steadier energy. Other people are concerned about preventing or recovering from specific illnesses, such as cancer, heart disease, or diabetes.

You know I must say, and I do say, that this article is not a substitute for professional advice, nor is it diagnosis or treatment of any illness. It is meant to inform you and educate you.

What I encourage is this: Become expert in your own body, and take responsibility for your diet and health. From a position of taking charge, you can use expert diet advice, medical recommendations, and, most importantly, your own intuition and common sense to create a healthy diet and a wonderful body.

If you can't pronounce it, don't eat it

There are many things that are sold as foods today that are not foods at all. Here is a list of things to avoid:

Why? An interesting study was done back in the 1980s. Looking around the world, certain foods were linked to cancer. Every society had cancer, some milder, some more severe. And the severity of the cancer was directly linked to how long people have been eating the food. There is no carcinogen in any food in its natural state. Ancient techniques - over 5,000 years old - like smoking and salting, are linked to cancer, but only to milder cancers. Foods introduced a few hundred years ago are linked to worse cancers. Artificial foods, which came in after 1850, are linked to a lot of cancers, and worse ones. Newer substances, such as trans fats (1940s), and nanochemicals and genetically modified organisms (GMO) (1990s), are even more dangerous.

So, stick to the tried and true. Unless someone has been eating it for a few hundred years, don't put it in your mouth.

Trust and verify

A big part of healthy eating comes with learning to trust our body. But another big part of healthy eating comes with not trusting every craving we feel. How do we learn the difference between a genuine body intuition to eat a certain food, and a craving which, if followed, will add pounds or leave us feeling miserable?

There's an easy way to tell: Don't eat what makes you feel lousy. Do eat what both feels good and is good for you.

Don't eat what makes you feel bad

Any food you know you are allergic to, or sensitive to, don't eat it. You might think, well, "I really like pizza, and cheese just leaves me a little clogged. It's worth it."

It's not. Bad food reactions - allergies, sensitivities, and so forth - do far more harm than we realize. For example:

  • When we have an allergic reaction, the body goes into an immune overload, and all weight loss stops.
  • When we feel toxic from an allergy or sensitivity, we usually end up craving more foods that are not good for us.
  • Toxicity can build up over time, leading to all kinds of illnesses.
  • Some sensitivities are not bad at first, but then can become severe, leading to chronic illness.

So, if you know you have an allergy or sensitivity, avoid those foods altogether. If you feel frequently or constantly uncomfortable, then learn about allergies and sensitivities to figure out what changes you need to make in your diet.

Eat what feels good, and is good for you

If a food feels good to eat - it is tasty, and comfortable, and creates no illness, fatigue, itchiness, bloating, rashes, or anything else, then you might eat it. But you also want to pay attention to health value. Is it a good balance of protein, carbohydrate, and fat? What does it offer in the way of vitamins and minerals?

Eat-to-live, or live-to-eat?

People are different, and there are many body-typing systems. But, for now, let's keep it simple and work with just two types: Let's say that each of us fits into one of two categories: eat-to-live, or live-to-eat.

Eat-to-live types may enjoy food, but, mostly, we think of food as fuel. I eat so I can go back to work. Athletes eat so they can go run around. Folks like us are called "sympathetic dominant," which means our active muscle and movement neural system attracts most of our attention.

Live-to-eat types, well, they live to eat. They love food. They're foodies. They think about where their next meal is coming from. My wife is like that. We both meditate. When I meditate, I easily worry about the future. My wife, she comes up with recipes!

Now, here's the key. There are two types of hunger, and they work differently for the two types of people.

Your eat-to-live types (sympathetic dominant) burn sugar, and hunger for them means low blood sugar. We get weak or tense when we get hungry. People like this should eat before they are hungry. It's never healthy to get weak or tense.

Your live-to-eat types (parasympathetic dominant) have growling stomachs. Eating is natural and easy. If they ate before they got hungry, they'd eat all the time. So, for those folks, they should wait until their stomach growls before they eat. But don't wait too long - don't let the blood sugar drop!

So, now you know when to eat: If you're a eat-to-live person, eat before you get hungry. If you're a live-to-eat person, eat when you're stomach growls.

Now that you know when to eat, let's talk about what to eat.

The big stuff: Macronutrients: Protein, Carbs, and Fats

The biggest part of nutrition is macronutrients - macro means "big - and those are the proteins, carbohydrates, and fats. There have been many theories about what matters here - mostly for weight loss. However, the obvious ideas are not right. For example, it is not simply true that avoiding eating fat will keep you thin. Our bodies turn carbohydrates into fats. On the other hand, very high protein diets can create risks for the kidneys.

Fortunately, in the 1990s, a top doctor and scientist, Dr. Barry Sears, M.D., compared many of the diets created since the 1960s. Using his world-class knowledge of the endocrine system, he formulated the Zone Diet. Excellent research shows that it is an optimal diet for fitness, good energy, and athletic activity. It also prevents heart disease and diabetes.

The key to the diet is that, each time we eat, we balance a ratio of 7 grams of protein, 9 of carbs, and 3 of fat. Whether we have a small snack or a big meal, we keep this ratio.

Of course, there are other parts of food. Food is mostly water, and contains indigestible fiber. For the Zone, those don't count. So your carbs for a meal might come from, say, a quarter cup of rice, or three cups of popcorn. It's up to you.

So, the Zone Diet is a good place to start. It requires some learning. And when you read labels to balance your macronutrients, you are in for some big surprises. But, with it, we eat a meal or snack every couple of hours, and we can work long days with good energy, and know we'll be healthy for a long time. It's worth trying out.

Don't sweat the small stuff: Micronutrients: Vitamins and minerals

It is important to get enough, and a balance of, vitamins and minerals. Until you learn more, the best choice is a multi-vitamin and mineral combination pill. And these are best taken with meals.

Understand that I do recommend getting our vitamins and minerals from foods, not supplements. But let's not try to do too much all at once. If you eat a Zone diet made of healthy foods, you'll be doing pretty well for vitamins, and the supplements will take care of the rest as you move through the learning curve of building a healthy diet.

Take simple steps

If you have significant health concerns, see the next section. If you're in basically good health, then adjusting to a healthy diet can be done one step at a time. Begin taking the multivitamin and mineral. Then eliminate the non-foods from your diets. Then cut back on sugar and caffeine. Then learn how to build zone-balanced meals and snacks, and give it a try.

If you slip up, just start over. Dr. Sears says that feeling good is just two hours a way.

And you will feel good. A friend of mine just started the diet a week ago, and he has more energy, is working longer hours, and he's feeling just great.

Careful with those cravings

Most of us crave certain foods. If we're honest, we all probably have at least some small food addictions - things we eat just to relax and feel good. For most of us, that's sugar or carbs. And, unfortunately, a healthy, nutritious diet plus extra carbs or sugar is the fastest path to weight gain.

Also, some of us crave foods we are allergic to. So the more we eat, the more we want them, the worse we feel. And the worse we feel, the easier it is to give in to our cravings. That's how we fall into binges.

Be honest with yourself. If you tend to binge or have addictive behavior around food, diet change is really important, and also pretty darned hard. Emotional support, either from friends or a support group, and professional help, too, may be good ideas.

Be careful

If you have significant health or weight issues, or experience a lot of physical discomfort around eating or in relation to food, this article is not enough to get you started. Be sure to discuss your condition and the best way to change your diet with an appropriate health professional.

And trust your intuition, too. As long as you avoid what you crave - your own personal food addictions - your sense of what you want to eat is a valuable gift and guide.

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Comments 10 comments

Sandy Frost profile image

Sandy Frost 4 years ago from India

Really, you've written an awesome stuff that is also helpful for deciding a precise diet-routine. Taking a routined, health-conscious and balanced diet is always prior to that diet which is consumed on the value of only tastes and flavours. Stuffing belly with useless junk can make us feel good and healthy but it's drawbacks play roles later.

Well, thanks for writing this useful hub. Voted up.


Cliff Mendrez profile image

Cliff Mendrez 4 years ago from Philippines

This hub contains a wealth of information, SidKemp. My mom used to spoil me with junk foods and all those sweet stuff back when I was a kid. Good thing my father stepped in and introduced me to what he calls "real food", the term he uses for fruits, vegetables, and other healthy stuff.

Up and sharing!


SidKemp profile image

SidKemp 4 years ago from Boca Raton, Florida (near Miami and Palm Beach) Author

Thanks, Sandy! Yes - and the key word is "deciding." We can learn a lot from others, but the choice is ultimately ours. The consequences are ours, too, as my tummy is telling me after I overdid it at dinner last night!


SidKemp profile image

SidKemp 4 years ago from Boca Raton, Florida (near Miami and Palm Beach) Author

Same happened to me, way back in the 1970s. Not that I blame my Mom. She actually cooked healthy meals. But afternoon snacks were unsupervised - and we're talking two boxes of oreos a week! I started on healthy food with my Dad, learned more in college, and never looked back (except for the occasional binge, of course!)


peeples profile image

peeples 4 years ago from South Carolina

Thanks for sending me this way. Very informative hub. My problem is that while I am not overweight really I live for coffee loaded with sugar and fried porkchops or cubed steak. I guess I need to start learning more!


SidKemp profile image

SidKemp 4 years ago from Boca Raton, Florida (near Miami and Palm Beach) Author

If your health is good, you can take it one step at a time. Switch to natural meats to avoid additives. Make the pork chops and steak without frying, and part of a zone balanced meal with (gasp!) vegetables. Really enjoy the coffee, and then slowly cut down.


promaine profile image

promaine 4 years ago from New York

Sid, What do you think of the "paleo" (or caveman) diet which only consumes food available thousands of years ago. Effectively it avoids refined sugars and carbs. My sense is that the paleo diet, by focusing on foods available to our cave-dwelling ancestors, has some of the right ideas, but hasn’t always consistently applied the principles that you write about here.


SidKemp profile image

SidKemp 4 years ago from Boca Raton, Florida (near Miami and Palm Beach) Author

Great question! Given that our ancestors ate a lot of insects and grubs, I'm not sure I like the idea! :) There is real value in looking at diets that we have eaten long enough to evolve with as part of learning what is healthy. But I see that work as more a perspective than a full-blown diet. We don't need to ignore cooking, refrigeration, pickling, and modern nutrition just because they are recent developments. Rather, it is best to choose wisely among the old and the new, but to avoid anything that is truly not part of the human diet for at least a few centuries. My grandfather had a saying, "You never know the long term effects of anything until it has been around for a long time." Your question gets me thinking - maybe another hub on the way.


Born2care2001 profile image

Born2care2001 4 years ago from Asheville NC

Well written hub Sid!

I would agree with the majority. The bottom line and Larry Hall's response initiated this, is that each individual has to take responsibility for their own health, whether that means nutrition, fitness, mental and spiritual. In my Humble opinion they all work through synchronization and each one requires that we take part in our education, implementation and maintenance! No small task, but the alternative is that you get what you choose, period.

I really enjoy the way you present yourself and your hubs. I have learned much from you. I will continue to read your valuable information!

Voted up and shared!

Bruce

PS

You almost have me wanting to enlist in the apprentice program. First I have to carve out some time for the commitment! But thanks for the inspiration!


SidKemp profile image

SidKemp 4 years ago from Boca Raton, Florida (near Miami and Palm Beach) Author

Thanks, Bruce!

I would say that each person can take responsibility for his or her own health - and will live with the consequences, whether they do, or not.

I work with six levels: physical, emotional, mental, energetic, soulful, and spiritual, and I agree they all interact closely. Perhaps they are all just different ways of looking at one thing - ourselves!

I do well on education and implementation, and not so well on maintenance! This year, I've left behind lots of unhealthy habits, but I'm not doing well on picking up healthy ones yet.

I would enjoy your presence in my Monday night meditations by telephone, where we learn about all this together and make it work. Email me if you're interested.

I think the apprenticeship program would be a great way to help you bring your message to the world - but yes, carve out the time for it first. I *thought* I did. :)

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