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Language: en
when I wake up in the morning um I never
eat food right away I take the time to
kind of get ready if I take a shower and
get dressed I'll catch up with some
emails or whatever it is I I I I change
up the the pattern The Habit that I grew
up you know like all of our mommies told
us to get up and hurry up and eat some
breakfast so we can get on the school
bus to get to school right and so we
stuff oursel with food I never do that
because our body doesn't do that and I
know that if I get up and I take a
little bit of time to get ready like
about an hour is is probably that's what
I did this morning I did some other
stuff for an hour before I sat and had
anything to eat um that gives my um
fasted time my low insulin time my body
an extra hour to burn extra energy to
burn down extra body fat it's part of my
extension of my intermittent fasting
that I do when I'm actually sleeping all
right and so I get up and I do that so
and what do I eat choices I made this
morning um uh I had some coffee I'm just
sort of thinking through um I had a cup
of coffee I almost always have coffee in
the morning I know it's got chlorogenic
acid I don't put a lot of dairy in it I
mean I like I had I like my coffee black
but sometimes I'll have a little a
little Dairy but not very much light um
uh I had some berries I ordered some
berries this morning I'm staying at a
hotel I looked at room service and what
what could I find that was like my
centerpiece for my for for berries um I
uh they had some organic Freer range
eggs I wanted some protein
and eggs so I wanted to get some protein
so I Hade some eggs um I just had them
scrambled very simply with a little bit
of olive oil I I specified that um and
uh and they also had some sides I had
some tiny little mushrooms that were
actually sauteed in the sides because I
know it has dietary soluble fiber um and
and that's basically what I had for my
breakfast um and and again I didn't have
a lot um uh I didn't finish everything
that was brought up to me uh I don't
belong to the clean Plate Club I quit
that a long time ago um I don't like
food waste but you know I'm going to
only eat enough to satisfy but not feel
full you felt satiated I felt I felt
good and by the way getting out of
willpower you were just like okay cool
I'm good I'm complete and by the way you
know I I was also when I eat I actually
stay in touch with my body so I don't I
don't wolf food down when you wo food
that's when you tend to overeat uh
because you're you're you're putting
food I.E fuel in your body faster then
your body can process the loading the
filling up the tank to your brain but
when I when you eat slowly like you know
I this morning I probably ate breakfast
over 45 minutes you know I mean I wasn't
sitting there methodically eating the
breakfast I was doing some other things
uh as well but I ate slow so actually
before long you know my body s you know
you're you're good I don't feel like
another bite of anything you know so I
didn't feel like and by the way that's
an important thing quit the clean play
Club because if you feel like you have
to clean everything on your plate like
your mom and your teacher and the
cafeteria lady told you all right who's
who put that who put that amount of food
on your plate now when I serve myself I
will actually be very conservative not
put too much on all right but when
somebody else serves you I always make
sure I don't feel compelled to actually
clean the plate out of a sense of Duty
now I it's true like we do want to be we
don't want to waste food but so anyway
so that's that would be like my typical
breakfast and can I ask one question
about breakfast
sometimes people hear the advice and
I've experimented a little bit with
myself that especially in the morning
now you had eggs in your case starting
off with you know a healthy source of
protein whatever that might match your
dietary you know standards in your life
protein is very satiating and you don't
feel hungry for a lot of other things
especially if people are at the
beginning stages of maybe wanting to
lose a decent amount of weight any
thoughts about that is do you feel
that's that can work for some people
that doesn't work about just yeah no I
mean I think that it it it it'll be
different for every individual but yeah
if you actually eat proteins uh and
foods that actually provide more
satiation meaning that you just feel
Fuller longer uh that'll help you not
overeat but the but the one caveat to
that that is that then if you wait too
long and then you get really really
hungry and then you are tempted to
overeat again MH you know so just
delaying the time to eat actually
doesn't doesn't prevent you from
overeating yeah got it so I think that
what you want to do is to stay in tune
with uh with your body I mean like a
good example of um something people
might not think about you know like the
traditional English breakfast it's meat
heavy blah blah blah you know maybe not
so good for you but it's got a tomato
tomato is actually good for you it's got
lopine in it and sometimes it's got
beans and depending on how the beans are
actually cooked beans are a good source
of protein it's also a good source of
dietary fiber and it's
satiating and I write about beans in my
book where actually if you eat beans on
a regular basis you can actually shrink
your weight circumference um as well and
so again there's metabolic activation
depending on what you eat as long as you
don't eat too much yeah which goes back
to the whole thing if you are generally
eating food I I don't know anybody
personally who's eating a primary Whole
Food's diet and you know which usually
requires you to make food unless if
you're very often you have a chef making
food for you for the vast majority
including myself is going to be you're
making
food that you struggle with if you've
been you're on that is just a lot harder
to overeat not that you can you you
definitely can you can overeat on any
kind of approach but it's really the
ultr processed foods and then even in
the wellness category you have not all
processed foods are bad right almond
moch is processed this you know olives
are processed so it's not all processed
foods are bad but where I see it
challenging for even people in the
Wellness Community who sometimes write
to me or or or you know I see them
writing on social media and I'm reading
comments is people who are eating a lot
of processed forms of like quote unquote
healthy foods like healthy Oreos Oreos
at the end of the day there's still
Oreos and I guess you could still call
those processed foods or you're eating a
lot of chips in your diet or you know
yeah sure it's cassava but you're having
all these concentrated calories that
would be a lot harder for you to have
that much cassava if you were just
eating it PL yeah well here here's a
great example I mean 100% but and here's
an example please when you do ultr
processed foods like chips you can take
wholesome good ingredients convert them
into a form that doesn't exist in nature
uh and then reshape them and fry them or
whatever it is you've taken something
that might be actually originally
healthy and you've turned it into
something that's not so healthy think
about like purple corn chips right uh or
or frankly even corn corn chips you can
actually take
uh something that in inherently has some
nutritional value that's good for you
and you can just convert it into
something from healthy into something
that's not so healthy um but you can
also take healthy and minimally process
it and turn it into something that is
less healthy than the original form this
is back to the whole um conversation
about Whole Foods so here's an example I
read about my book um orange juice is
uh good uh people CR critique it for
having a lot of added sugar or had a lot
of sugar very sweet um and that's
actually true um but that doesn't mean
you should avoid oranges because it
turns out that oranges like citrus has a
ton of dietary fiber think about peeling
a a mandarin or whatever a ton of
dietary fiber in there it's got vitamin
C it's got hesperadin anogenin all kinds
of good actually metabol metabolize
metabolism activating bioactives um uh
but and you would eat those and that's
what you call nutrient dense if you have
an orange for example now orange juice
which in moderation and if you have the
pulp and everything and you make it
yourself can also be quite good you're
not going to be having all the same pulp
you're not going to be having all the
bits because you leave a lot behind when
you're squeezing the orange but think
about it a tall glass of orange juice
takes eight oranges on average to
actually make all right that's eight
oranges and you can gulp that down you
can Swig down a big tall glass of orange
juice in seconds but you would never eat
sit down and eat ate oranges probably
right and that's the point the whole
food versus even minimally processing
like like turning into a juice can make
all the difference between having that
much extra fructose sugar natural sugars
and then even though it's nutrient dense
now you've actually swigged it down long
before that you know that you would even
notice that you actually pounded so much
sugar into your body well I interrupted
you and you were taking us through your
day so you talked about you know coffee
some berries a little bit of protein
with the eggs not always belonging to
the Clean Plate Club you know you
watching your portions and there not
feeling like you have to eat the whole
thing so take us from there and I want
to say one more thing about breakfast
because sometimes I will skip breakfast
sometimes I'll skip breakfast because
I'm busy sometimes I'll skip breakfast
because I don't feel like eating
breakfast and so I think this idea of
breakfast being the most important meal
of the day actually most people don't
know this that was a marketing message
some agency came up with that you know
from cereal from the cereal companies
like I think in the 1960s or 70s so
that's a complete myth uh and you know
if you skip breakfast all you're doing
is you're giving your body a little bit
more chance to metabolize extra fuel in
your body so sometimes when I do that I
I won't feel like I've got to go snack
on something crappy right I mean that's
the other thing if you skip breakfast
now you're G to reach for some crappy
snacks in the morning don't do it so for
me I will then look for lunch and I tend
to eat lunch a light lunch I try not to
eat a heavy lunch um I you know the the
the the idea of eating a salad for lunch
I will sometimes do that sometimes I'll
have a s a bowl of soup sometimes I'll
have a stew um you know a little little
bowl of Stew something something that's
not too heavy a small amount uh for for
lunch uh I do like to build my meals
around um vegetables whenever I can uh
and and if it's cooked I even like it
better because I think it's tastier you
know so I if I saw uh something like uh
bok choy or or saute spinach I'll
gravitate towards that and I tend to
look if I'm at a restaurant I'm looking
at a menu for lunch you know I'm I'm out
traveling or working uh I'll actually
look for something on the ve vegetable
side to actually order as kind of like
my quote Main and I try not to order too
much other than that I'll or maybe I'll
get two little appetizers um something
that's tasty I I look for tasty things I
should say that's that's most important
thing I look for the ingredients that I
recognize a beet salad with some uh
pecans or something like that hey you
know what that sounds pretty good A
little bit of um vinegar a little little
dressing with banol vinegar apple cider
vinegar oh that looks pretty good too I
will I will recognize these things from
the work that I've done and I and that's
what I really try to encourage people to
do is start to recognize the ingredients
that are actually good for you and tasty
at the same time and I'll go for that so
I'll eat kind of a lighter lunch the one
thing that I if I skip breakfast I'll I
want to make sure that I actually don't
e overeat at lunch and so I will almost
deliberately make sure that I'm eating
kind of a lighter lunch I don't want to
feel loaded over overloaded after lunch
I'm like my I'm brain dead feel
sluggish yeah um so that's the key is
not to overeat um and again if I'm kind
of navigating along the mediterian um
kind of genre you know I probably won't
I probably will not order a big heavy
pasta for lunch you know but I might
order again kind of like a couple of
appetizer kind of things um or I'll make
a salad you know another thing that's
sometimes good for lunch I'll sometimes
look at leftovers from whatever I made
for dinner yeah right and I'll take a
small amount of that and because I if I
try to cook some health healthy tasty
food I I'll have a it'll be it'll be
another treat for me uh that I'll look
forward to eating the next day so then
moving on to dinner you know I always
build my dinners based on what the
vegetable actually is so you know some
people look for their protein what's my
am I going to have chicken or I'm going
to have whatever it is and they kind of
build and vegetables or condiments on
the side even when I'm designing my own
meal I will try to say what's fresh or
local or I can get my hands on or on the
menu that I want to make kind of a
centerpiece and I'll look at how it's
prepared and what are all the
ingredients other ingredients I want to
add to it or make it and then I'll add
things around that and that's how I you
know again I think you correctly pointed
out there's so much made we're all we're
being hit over the head with the with
the slogan of plant-based food plant
place eating but to me I know that I'll
be able to get really good dietary fiber
and polyphenols if I actually choose
that got to be tasty I don't want to eat
it if it's not that tasty and then I'll
start to build my meal around it same
deal if I'm actually uh uh uh cooking or
whether I'm uh eating out dining out uh
at a restaurant and I've invited to
somebody's house same deal like if I I
will take a look at what's what's what's
on the dinner table and I will always go
for kind of like the veggie the veggie
stuff first that's the first thing I put
on my plate not too much and then I'm
looking at my through the mediterran
lens you know what are what what what is
cooked in a particular direction that I
find I won't do this if I'm in
somebody's house I'll I'll eat whatever
they're making but I'll always gravitate
towards the the healthy and tasty that's
what I'm looking for and I don't take
too much I leave plenty of white space
on my on my dinner plate to make sure
I'm not eating too much when it's all
crowded together it's a big mountain you
know like that that's no good that's the
buffet style of eating um I I never do
that so always leave white space you
want to make sure there's enough white
space and the other thing I do is I
never go for seconds I try to savor the
first right so like sometimes you get
something really tasty in your plate and
like man you're GNA eat that first and
like oh I can't wait to go get some more
what I try to do like eat slowly take
the things that you really know you're
going to like and Savor them and that's
where you're taking your time that's
part of eating mindfully like I think if
you put enjoyment as part of it as part
of your eating pattern and then you make
sure that you're not taking too much
you're satisfied but not not uh you
don't you don't feel full uh that allows
you to leave the dinner party before
it's over kind of thing meaning that you
know you're not overeating that harachi
Buon me the you know eat about 80% when
you're full and then like leave those
are some of the basic principles of how
I how I do it and again through the lens
I I naturally gravitate to say is there
something Asian is there a Mediterranean
or what whatever is prepared for me or
what's in front of me I'll try to
cherry-pick the things that I know that
are healthy and I don't eat too much