Let's Go Mediterranean: #1 in a series about eating food in a habitually healthy way
ONLY YOU PUT FOOD IN YOUR MOUTH. Why do you lack control?
Tell me what you eat, and I will tell you who you are.
I’ve always marveled at the tradition of New Year Resolutions. Having gone to my share of meetings - “Hi, my name is Bob” - it feels strangely like promising to stop forever right after another 3-day-bender. But, I do understand the need to awaken a sense of renewal and regeneration in oneself. As promised last year, this post kicks off a new-year-of-eating series. I’ll post these about once a month, focusing on food, and our weird compulsive obsessions with it. If your wondering why losing weight or fitting into a smaller size or lowering cholesterol is so damn hard, you’re not alone. I’m here to help. Let’s do it.
Thank you to all of my subscribers - you are the energy this ship sails on. And a special shout-out to my newest subscribers, I’m so glad you found us and welcome aboard! Compass Star Wordsmith is three-years-old and I’m more pumped now to produce this project than when I first started.
CSW metrics are at their highest levels since we started publishing. That’s all on you, my readers. Thank You! I’m excited to start the year off with this series about food and eating. Please share my work, add your comments, and upgrade to paid to fill the coffers. Scroll to bottom for some great links to resources and information.
Food prepared by a happy settled cook in a pleasant environment will have the best influence
Sanskrit Proverb
That lack of control is friction. Friction is the mortal enemy of motion. Friction is caused by restriction. A thing denied is an object desired. We want what we cannot have. When it comes to forbidden food, we seem more melancholy by what we cannot have than motivated by the bounty before us.
I know exactly what you are experiencing. Five years ago I weighed 176 pounds. I’m 5’3”. Not a good look. I saw a photograph of me kissing The Youngest on her Graduation Day from Glendora High School and I freaked. I didn’t recognize the chubby dude. I know how it feels to have body dissatisfaction. Please follow me on this journey as you start yours. It’s all about you and I’m here to help.
If you have specific questions about eating and your journey on that path, please reach out to me privately if you’re not comfortable doing so publicly. I’ve coached several friends and clients in this area.
My weight bounces up and down between 145 and 155. Which is the point. It’s not about weight, it’s about pants. And socks. And scratching your back at midnight. Can you do the things that you want to do? Can you reach the places on your body that itch? Can you climb the stairs without losing your breath? Can you do a push-up? If not, we must wonder why. Let’s wander together.
We got a bag of Doritos and a Diet Coke. It’s diet, right? Nope. It’s Empty. Both are good for flavor and bad for fuel. I love them. For different needs. My secret midnight snack is Pink Snowballs. My public midday snack is a PAYDAY Bar. But those are few and far between. And enjoyed as snacks. Sparingly.
Your diet is just everything that you eat. Everyday. Take a picture of everything that you eat in one day. THAT IS YOUR FOOD TRUTH. If you are sitting on the couch sticking your hand into a big bag and pulling out stuff and putting it into your mouth while watching TV, hmmmm? What’s your question?
For his project Daily bread, American photographer Gregg Segal travels the world in search of communities whose traditional diets have resisted the impact of globalization. He asks children to keep a diary of everything they eat in a week and then takes photos of them surrounded by the food items making up their weekly menu. Gregg Segal
Gustavo Laborde
Doctor of Anthropology, specialist in the history and culture of food, he is professor at the School of Nutrition of the University of the Republic, Uruguay.
The act of eating is governed by a principle of absorption. The food we ingest has concrete biochemical effects in the body. This is why we literally are what we eat. But this aphorism also works the other way round – we eat what we are. Because, when we eat, we absorb not only nutrients, but also symbols and meanings. All cultures assign specific meanings to their foods – there are everyday dishes and festive dishes, main meals and snacks, things that are eaten and things that are not. Food not only weaves a web of meanings, it is also a central feature of collective and individual identities.
I’ve cooked professionally for people for 27 years. In cooking schools and at office parties, in restaurants for hundreds and homes for less than a dozen, in supermarkets and department stores, in public parks and private backyards, in food trucks and on TV, at snack bars and dive bars, at Presidential Libraries and iconic venues. And one thing remains constant: I Love to Cook.
I learned a few things on this crazy ride. About food for sure. But about people more. I learned that food is emotional and eating is an emotional act. Cooks, like bartenders, are just lay-therapists, our craft creating comfort and our service soothing souls.
But before all that learnin’ I was hungry. Yeah for food, but more so for the key that made it go from raw to ate. Growing up on a 5-acre Hog Farm in Flora Vista NM provided a landscape for a young culinary mind, not to mention a culture shock. As a child, cooking was a necessity in every household I grew up in. If you were hungry, you cooked something to eat.
We’ll talk about specific lessons I learned on the farm - about animal husbandry, about hunting wild game and fowl, about slaughtering and dressing livestock, about gardening and preserving, about stewardship and sustainability - in future posts in this series.
Let’s describe and define terms. Going forward I’ll refer to everything you eat in your regular life as diet. I’ll use DIET to define a regimen or program, paid or free, that stipulates what food, how much, or when one eats. One’s a lifestyle; the other a life sentence. Remember, the first syllable of DIET is DIE.
IF YOU CAN EAT - YOU CAN COOK
I have taught people how to cook ever since I learned to cook. As children, most of us watch adults around us cook - in many different settings. When we cook, most of us cook for others, and in front of others. That is called demonstration cooking for the pro chef, family dinner for the home cook.
Teaching another to cook, and sharing food with another, is culture. It’s an act of civilization that is as old as humanity itself. It may be why we humans have so many complicated feelings and emotions surrounding our food choices. In the past, I have cooked for a woman suffering from Bulimia and I have cooked for a man that weighed over 500 pounds. Their nutritional needs were interwoven with their emotional necessities.
I understand our complex situation with eating. I’m sensitive to dietary demands and desires. My aspiration is to educate and empower eaters to examine their esculent endeavors. As the piece above by Dr. Laborde clearly explains, we suffer from a “standard diet” around the globe. Here’s some proof
Don’t get me wrong, I love me some MickyDees, and I eat it whenever I want to. Here’s the thing tho, I don’t want it all the time. Because it’s not a habit of mine. Mindless Eating is now a habit. It’s just what we do. Here’s another freaky factoid from the above
The Golden Arches also serve 69 million customers each day
That’s factory-food. I’ve had amazing meals at McDonalds, more so due to the circumstance and company than the food. And I’ve had lousy food at a white-tablecloth joint. Again due to the company!
Identifying why you’re eating is job number one. Are you hungry or are you needy? If you are hungry, then eat. If you’re needy, hug it out or work it out. Walk a mile or read a book. But don’t eat. Don’t stick your hand in a bag.
The impetus of this series, and really the backbone of my practical culinary bona-fides is contained in a spiral notebook I created in 1997. Like so many of us that documented our thoughts and experiences in little spiral notebooks, my ideas in that little book were written by a younger self. Very idealistic and determined, and three decades on now, I’m proud to share this with you.
I suppose I can divulge that this plan was developed in preparation for a new job that I was starting: Private Chef for John & Natasha Salley, NDA be damned! I’ll refer to this little notebook in this series many times. It’s a treasure trove.
What is a Mediterranean diet?
From my favorite cheating tool, ChatGPT
The Mediterranean method of eating is characterized by a balanced and wholesome approach to nutrition, drawing inspiration from the traditional dietary patterns of countries bordering the Mediterranean Sea. Embracing an abundance of fresh fruits and vegetables, whole grains, legumes, nuts, and olive oil, this dietary style prioritizes plant-based foods. Fish and seafood are also staples, providing a rich source of omega-3 fatty acids. Red meat is consumed in moderation, and dairy products, particularly yogurt and cheese, are enjoyed. The Mediterranean method emphasizes the importance of socializing and savoring meals, promoting a leisurely dining experience. This approach to eating is not only renowned for its delicious and diverse flavors but is also associated with numerous health benefits, including improved heart health and longevity.
The Mediterranean Pyramid in my notebook is a word picture of the paragraph above, no cheating on that one! Notice the section about socializing and savoring (ironic coming from AI) - those concepts should be your guide. Again, flavor or fuel? Ask that about everything you shove down your throat.
I’ve written much about meal prepping and routine eating and intermittent fasting and their contributions to overall dietary well-being. But the most important effort is the first thing that goes into your belly. If you are not starting your day with a smoothie, then you are not starting your day. You must do this.
But how, you ask? It’s too hard!
Be intentional
Becoming intentional is number one for a reason. Without intention, one’s actions are merely responses to stimuli (hungry or needy). That doesn’t mean there’s no spontaneity allowed, quite the contrary. Living with intention clearly defines one’s actions, and demands curiosity and serendipity to always interrupt.
Intentional means meal planning - having a breakfast burrito (or 20 of them) in the freezer that you made on Sunday that can be heated up in 2.5 minutes and eaten on the fly eliminates a time and energy-sucking job from your mornings. If you have kids, this puts them in charge of their morning meal.
Same with your smoothie - prep the beets and freeze along with whole berries, always have yogurt, almond milk, honey, zero-sugar juice, and bananas on hand. My smoothie prep takes about 30-45 minutes on one day every two weeks, and making a smoothie every morning takes less than a commercial break on the news while the burrito is in the micro.
See how easy? Two daily meals done in less than five minutes a day.
Intentionality comes in many flavors, and it’s very addictive. Having extra time on a busy morning is motivating. Look for ways to meal prep in everyday activities. Grill extra protein for a later meal. Buy prepped raw ingredients to remove mundane tasks like chopping mire poix.
Be habitual
Becoming a creature of habit is a good thing. Here is the best guide on habits I’ve found. The Habits Guide: How to Build Good Habits and Break Bad Ones. From that book
Your life today is essentially the sum of your habits. How in shape or out of shape you are? A result of your habits. How happy or unhappy you are? A result of your habits. How successful or unsuccessful you are? A result of your habits.
Sitting on the couch with your hand in a bag is a habit. Making your bed every morning is a habit. Eating should be a good habit that generously allows for detours. My mornings are methodical. 530a wakeup/coffee/make bed/shower. 7a make smoothie. 8a eat burrito. 10a snack. Do changes happen. Oh yea. But retracking is effortless- it’s now your habit.
Create eating time zones. Eat most of your food prior to 5 pm. Eat nothing after 8 pm. I eat at least 5 or 6 times a day, sometimes even more. But these are not full-blown Cracker Barrel platters. They are prepared protein snacks that are portable - think little packages from the grocery store - and easy to eat on the go. These are the ones made in store - not the processed lunchables.
I’m talking about a snack of cubed cheese and turkey, or two hard-boiled eggs, or fruit/peanut butter/saltines. Make lunch your biggest meal of the day - pasta bolognaise, or chicken tenders, or (turkey or plant)burger and fries even.
My dinners are usually a salad and some type of fish or chicken. Tonight, Sunday Splurge, will be beef tacos, rice, and beans. Tomorrow will be Orange Chicken, or Chicken Mole, or Grilled Salmon. Or Ramen for dinner - full of fresh veggies and protein. Or a Greek Salad, full of Feta and olives and red onions. Imagination here is critical - go crazy with flavor.
Be patient
Becoming patient is the hardest one. I deliberated between Patient and Boring, because that’s what this stage is. But the goals are long-term, so short-term results are inconclusive and often misleading. I’ve been on this journey for over five years, and it’s not linear or logical, it’s living it every day, no matter what.
Patience is committing to the process and living with the outcomes. Eating the same burrito everyday is boring. Making beets is boring. Eating salads is boring. By boring I don’t mean flavorless - I love those burritos every single day, because they’re good. But boring is good for my brain, especially in our high-stress lives.
Buying all new clothes because the old ones are way too big is not boring. Hearing the doctor smile when they report your blood test results is not boring. Running up a flight of stairs chasing your grandkids is not boring. It’s about the scoreboard, baby.
I watched this documentary again last night. Well worth your time and attention. Again, becoming intentional is all-encompassing in your life. Knowledge is food for your mind and soul.
Here is the obligatory before and after shots - if it wasn’t true, I couldn’t say it. I was carrying about 30 more pounds in the top photo than I was in the bottom photo. Most of that weight looks like it was hair, lol! Seriously though, I remember the back pain I had, I couldn’t do 10 push-ups in a row, and I didn’t feel good, inside or out.
Yours truly at about 150 pounds. I do 200 push-ups 3 days a week at least. I eat well. I sleep better. I’m 59 and have tons of energy. All of my blood tests are totally “normal” according to the doc. I’m on no meds other than a low-mg blood pressure pill. My anxiety has greatly diminished and my self-confidence has skyrocketed. It’s been five years, and I knew I’d get here. I just had to work for it. So can you. I’m here to help.
From the lil book, a sample menu I created over 25 years ago. I could sell that today. This is not a recipe hunt you are on, it’s an eating journey. A safari of sorts where I’m your local guide and your the wide-eyed-tourist seeing things for the first time.
Something as simple as writing a weekly menu is more motivating than standing frozen with the fridge door open - deer in head-lights. Go to the market and pick up a food mag that has a good cover and find some inspiration while you’re in the store.
Shop at a different store. Spend time in a Farmer’s Market. Visit an Ethic Shop to find new flavors. Mix and match menus. All of this leads you to higher culinary peaks and prevents plateauing. Eating healthy is your adventure, not your chore.
There a lot of danger on this trip because it will last the rest of your life. But like a real safari, you wouldn’t just jump on the back of an elephant and crash the Congo, you’d prepare for it. Consider this your packing day. Make new habits.
The quote at the top of the page below I came across when I cooked for a client interested in Ayurvedic lifestyle. Here is a great blog I ran across, Maharishi AyurVeda Blog, that hits on the basics.
Here’s an awesome Substack I just ran across today.
This ancient concept basically confirms the documentary, or visa-versa, about the mind-gut connection and it’s undeniable effect on our holistic self. There is much to behold here on the start of this new journey. It seems a lot, but actually, it’s simplicity. I don’t think at all about being or becoming healthy or eating healthy. I just am. It happens because it’s my habit. It can be yours as well.
I didn’t make a mix-tape for this road trip but I found a good one. All about food and all about fun. Let’s do this. It’s not easy to change habits. It’s difficult and demands sacrifices. But think of it this way: What are your bad eating habits forcing you to sacrifice right now?
Ric
