Weight Loss for People Who Feel Too Much (25 page)

Whenever I buy eggs, I make sure they come from local farmers whose chickens are allowed to walk about the farmyard. Labels can be misleading. It's appalling, but some farmers restrict chickens to a tiny area outside, where they are similarly packed in, then label the eggs as “free range” and “cage free.” Don't assume that every egg distributor using those labels is being totally honest. If you have any doubts about how animals on a particular farm are treated, check it out; look up the farm on the Internet. If you see “free farmed” on the label, that means the American Humane Society has checked out the conditions and has granted this certification. Educate yourself. People who feel too much are most adversely affected by cruelly slaughtered and unnaturally raised food source animals.

PRACTICE AHIMSA

The idea that growing and harvesting food should
not
involve hurting any person or animal isn't new or original, that's for sure! Hindus, Buddhists, and Jainists embrace
ahimsa—
the belief that it's important to “do no harm,” including violence, to living beings. Some interpret ahimsa as meaning that you should be careful not to hurt insects, and some would simply say that you shouldn't harm or kill sentient beings and should also never harm the whole (the environment). If spraying harsh chemicals to kill insects in your home would affect living beings and the environment those beings exist in, then, according to ahimsa
,
you should find a better way to get the insects back into a more convenient environment, like your backyard! Frankly, those insects probably have important work to do outside, whether it's breaking down plants or dead animals, or serving as supper for songbirds.

Regardless of your ethical or religious beliefs, as a human being, your respect of this idea of ahimsa just makes sense. You share the planet with 7 billion other people and countless creatures, insects, microbes, and plants. The more the population increases, the greater the possibility that nature can't easily break down the toxins created by technology and the more we will all have to live sustainably, aware of our effects on everyone and everything in our unified world. Mother Nature cleans her waters, air, and land, but these days she can't keep up with the nasty garbage we dump on her. She doesn't even know what most of it is. Look at all those multisyllabic words on the back of a package of processed foods; do you think your body, where all these chemicals will end up in, has any idea what to do with butylated hydroxytoluene (BHT) and propyl gallate (two common preservatives)? And what do these chemicals do when they combine with the other foods we eat, the air we breathe, and the environmental toxins we breathe in or drink (for instance, the Bisphenol A, or BPA, that we ingest when drinking from plastic bottles or eating foods stored in cans or plastic)? What happens to this chemical soup when it leaves your body and enters the water system, and then, through evaporation of water, settles in the air and soil?

Consider the possibility of vegetarianism or veganism, if that seems to be in alignment with your body's needs. Please think about practicing ahimsa and consciously choosing cruelty-free eating. Try it just for a short time, and notice how different you feel.

HUNTING, FISHING, AND FARMING WITH RESPECT

I acknowledge that people who have grown up on, or live on, farms, or who hunt or fish, have a different relationship to animals than I have. I respect the hunter or fisherman who is awed by the beauty of the doe, pheasant, or trout before he respectfully kills it, prepares it, and uses its flesh to feed his family, even though I could never do that. It makes sense that people who spend large amounts of time in nature get to know these creatures and their habits, and they don't see them as objects to be killed, processed, and eaten. In many cases, they may be the modern equivalent of the indigenous peoples who lived on the land, who killed an animal and gave thanks to its spirit for sacrificing its body to nourish them as part of the cycle of life.

As we become more conscious of the suffering of animals, I think we'll start to see a return to farming the old-fashioned and more sustainable way, keeping the animals on the land interacting with other species and allowing their manure to fertilize a variety of indigenous plants and grains. When we took the animals off of the land, the crops suffered, too; they began to experience many diseases and were more vulnerable to pests.
Monoculture
(growing plants of just one species instead of many), which farmers do to maximize profits, has also played a role in making grains less hardy. To address this problem, many farmers learned to dust their crops with powerful chemicals that killed pests and warded off blight and fungi. Then, genetically modified seeds were introduced as a solution as well. Are conditions such as celiac disease and gluten intolerance part of the price we are paying for disrespecting and harming nature and the earth?

Life is not all about profits. We should support people who grow varied crops and heirloom produce. These older varieties of plants and animals are rare now because they didn't contribute well to a corporate farm's bottom line. Nature intended the earth to be filled with a variety of plants and animals. When we violate nature's diversity through monoculture, we set ourselves up for that limited species to be wiped out, as well as likely doing something to the balance of nature that we will regret. For example, scientists in Britain and France have recently discovered that a common pesticide is killing off much of the pollinating bee population, which is a crucial link in the food chain. If you buy organic produce, you protect those bees and all our other plants, as well as the animals and our planet.

When you practice ahimsa and cruelty-free eating, you support farmers who are not destroying the land, air, and water or harming animals. After all, those huge stockyards of corn-eating cattle pollute the ozone layer with the methane in their flatulence, their urine forms toxic ponds, and their antibiotic-laden manure can't be used to fertilize crops or even prairie grass. Creating these situations is cruel to the earth, its creatures, and ourselves. That's why I feel strongly that we should eat organic plant foods grown in ways that respect the planet and its inhabitants—including us!

We also should avoid foods that have been contaminated by antibiotics and hormones, which are now present in eggs and milk, as well as meat. Is it a coincidence that American girls are entering puberty before age 10, even as young as 6, when we have so many hormone-disrupter chemicals in our environment? All animals have flora in their guts and microbes on their bodies; we're supposed to live in harmony with these tiny plants and animals. But because we have overused antibiotics, we have created an imbalance in nature, and now we have nasty bacteria that don't respond to any antibiotics and can be deadly. When you choose foods that don't upset the balance of nature, you're eating in a cruelty free-way that respects nature and all her creatures, including yourself.

WHAT TO EAT

GOOD PROTEIN CHOICES

If you're willing to give up beef, pork, fish, dairy, and other animal products, or at the very least cut down on them and eat only cruelty-free versions, you will still have many choices for protein. Meat and dairy provide complete essential amino acids (the building blocks of protein), but you can get these amino acids by combining legumes or beans with whole grains. Quinoa, an ancient grain, is a great choice for most people; it offers a complete protein and has several minerals; because it's a fibrous grain, it contributes to colon health and stable blood sugar, just as other fibrous grains do. Quinoa cooks up in 15 minutes and has a marvelous texture and nutty taste also.

Soy, which you can get in the form of tofu, soy milk, miso, soy flour, and edamame beans is another source of protein. You can also find protein in chickpeas, chickpea flour, pea protein powder, whey protein powder, and similar products. Soy supports bone health and prevents hot flashes in women going through perimenopause. Just be sure to avoid soy isolate and TVP, or textured vegetable protein. Both are highly processed.

On the other hand, “to soy or not to soy” can be a real issue for some people. My fitness trainer vehemently says that all soy is poison, while my hormone specialist says it's okay for me to eat it! I feel fine after consuming soy, so it's part of my diet. If you do choose to eat soy, always make sure it is non-GMO (genetically modified organisms, such as bacteria and fungi, that have been tinkered with in order to provide some sort of benefit, such as a heartier grain crop). If the package says “certified organic Non-GMO” then you can buy it. Edamame beans are green soy beans in their natural state and are a great low-calorie snack, as well as a protein in your salad. This is why I recommend you see a doctor and a nutritionist and get on a food plan that works for you. Not all foods are tolerated by all people. There is no such thing as a one-size-fits-all food plan.

Here's a list of cruelty-free protein foods that include legumes plus seeds, nuts, or grains:

• almond, cashew, sunflower, or peanut butter on whole-grain bread or pita

• beans or lentils with buckwheat noodles (soba noodles) or rice pasta

• handful of nuts (go for the nonroasted, nonsalted versions, which are healthier—you might sprinkle them on a salad or chop them up and throw them on a vegetable dish)

• lentil, bean, or split pea soup with whole-grain crackers

• corn or whole wheat tortillas with beans (be careful not to buy traditional refried beans that have lard, which is animal fat)

• rice and beans

• beans on toast

• hummus and whole wheat crackers or bread

• corn and beans

• veggie burgers that contain soy

Some of these foods are incredibly easy to prepare. What's simpler than breaking up some whole-grain crackers and dipping them in hummus, or spreading almond butter on a slice of multigrain bread? If you're sensitive to gluten, you can try soy and quinoa, which don't have gluten, because they have whole proteins. Alternatively, you can pair beans, seeds, or nuts with corn, rice, or, if you can tolerate it, millet (ask your doctor if that will work for you). You might be able to tolerate oatmeal, too, which you can eat with almond milk.

FRESH, SEASONAL, LOCAL, ORGANIC PRODUCE

Whenever possible, the fruits and vegetables you eat should be fresh, seasonal, locally grown, and organic.

Fresh and Seasonal

Just-picked vegetables and fruits are absolutely delicious and they pack the greatest nutritional punch. Unfortunately, we can't always have the ones we would like, given the time of year and where we live. Many of us have gotten spoiled by red grapes and strawberries from Chile in winter and bright red tomatoes on the vine in early spring, but these are far from local. Try to buy your fruits and vegetables in season, or buy them frozen, because the produce is picked at the height of the season. Often, you'll have to sacrifice the texture, because freezing and thawing can make corn, berries, and other produce mushy, but frozen is better than canned. Canned vegetables tend to be packed in water with a lot of processed salt, plus there's usually Bisphenol A in the can lining, which is no good for you.

Organic

Organic produce can cost twice as much as nonorganic produce, which is problem for people on a tight budget. Still, I think it's better to eat quality fruits and vegetables, even if you end up having to eat less food overall. You can also choose to buy organic versions of the produce most likely to be laden with pesticides and nonorganic versions of produce that has fewer pesticides. See the following for which produce is likely to have the highest concentration of pesticides.

High-Pesticide Produce (try to buy organic versions)

Celery

Spinach

Red bell peppers

Potatoes

Lettuce

Collard greens

Kale

Strawberries

Peaches

Apples

Blueberries, domestically grown

Grapes, imported

Nectarines, imported

Lower Pesticide Produce That's Not Organic (again, try to buy organic versions anyway)

Onions

Eggplants

Sweet potatoes

Sweet corn

Sweet peas

Avocados

Cabbages

Asparagus

Kiwi

Mangos

Watermelons

Pineapples

Cantaloupes, domestically grown

HIGH-FIBER, FILLING FRUITS AND VEGETABLES

High-fiber fruits and vegetables are tasty and nutritious, and they also fill you up more than low-fiber foods do. Try cruciferous vegetables, such as broccoli, broccoli rabe, cauliflower, kohlrabi, Brussels sprouts, cabbage, collard greens, kale, bok choy (Chinese cabbage), turnip, rutabaga, and radishes. For fruits, eat raspberries, blackberries, pears, apples, strawberries, bananas, and oranges.

SEASONINGS AND CONDIMENTS

Many of us grew up reaching for processed salt, ground black pepper, ketchup, mayonnaise, butter or margarine, and bottled salad dressings to make our food taste better. One thing you'll notice as you start buying fresher, organic, local, in-season produce is that it's far more delicious and taste is much more intense than you might expect; you won't feel the need to drown it in butter or salt! It's fine to use condiments, but think about fresh herbs, healthier oils, lemon juice, and homemade salad dressings—or at least, bottled ones that don't contain chemicals and fillers like gluten.

For healthier oils to use on your food and in cooking, avoid anything heavily processed, such as palm kernel oil and anything made from genetically modified corn or soybean oil (that eliminates all canola oils, as well as many name-brand oils you'll find at the grocery store). Use extra-virgin oils that are organic and expeller pressed. I recommend extra-virgin olive oil, which is high in omega-3 fatty acids. My favorite brand is Lucini, but there are many terrific ones, especially from Portugal and Greece. I also recommend organic extra-virgin coconut oil, which is high in saturated fats but when used in moderation is very good for you compared to other fats. In the morning, I can spread a little coconut oil on a piece of Ezekiel bread and I'm full for hours.