I love seeing other bloggers succeed, especially those who write helpful books. Darya Pino Rose, Ph.D is the writer of the blog SummerTomato and the author of Foodist Using Real Food and Real Science to Lose Weight Without Dieting. She has the credentials to back up her writing but is still relatable while providing relevant ideas for healthy eating.
While I am not looking to lose weight I do focus on eating healthy foods. Foodist was a quick read for being 300+ pages. A good combination of science mixed in with stories and a few recipes.
Here are some of my favorite tips:
Don’t Eat from the Package
I am so guilty of this! You end up eating a lot more if you just sit there mindlessly eating. Take the time to portion it out, use a bowl, plate or napkin and take the time to put the package away. You are seeing what you eat and your brain will know when to stop.
Top 10 Underrated Health Foods
- Sauerkraut and Kimchi
- Dark and Organ Meats
- Egg Yolks
- Beans and Lentils
- Root Vegetables
- Hard Cheese
I eat a few of these but am neglecting oysters, sauerkraut, organ meats, seaweed and coffee. I would actually consider those 5 things part of my most hated foods list. I’ve got some work to do!
The Foodist’s Plate
Darya looks at the USDA’s MyPlate and makes a few suggestions for what it should look like. MyPlate is fruits, vegetables, grains, protein and dairy. The dairy part? That was mostly lobbying by the U.S Dairy Council. Apparently that lobbying worked.
What it should look like:
Vegetables (cooked in natural oils) (half)
Beans or Grains (1/4)
Wild fish or pastured meat (1/4)
Fruit as a dessert or snack
Water or Wine to drink (love this tip!!)
Take the time to think about what you are eating, slow down, chew your food and just enjoy the meal. Let this be downtime with no distractions.
It stands for nonexercise activity thermogenesis. I’ll stick to the acronym! It is all about getting activity in. You know those 10,000 steps you are supposed to get? Work towards that. This is something I struggle with, even though I workout 4-5 times a week I sit on my butt in an office all day. Having a Fitbit helps with this. She even recommends it in the book! I am still loving my Fitbit. It really does push me to get up from my desk and get moving. I am working towards 10,000 but often find myself around 6-8K. Better than nothing but I need to get more in during the day, even if that is a quick walk around the office. (Disclosure: I am participating in the Verizon Health and Fitness Voices program and have been provided
with a wireless device and six months of service in exchange for my honest opinions about the product)
The other thing I love? Darya encourages you to life weights. Yes! Please get in the weight room. I can not say that enough.
Take the time to cook and eat a healthy meal
Plan your healthy meals, go grocery shopping for those foods and cook a healthy meal. Make sure you are cooking enough of the meal to have some leftovers for lunch. Eating at work can be a big challenge. Hello un-healthy food! I bring a giant lunch box with me filled with fruit, vegetables, snacks and a lunch.
What I normally pack:
Greek yogurt or oatmeal for breakfast
Fruit and nuts for a mid morning snack
Lunch is leftovers, quinoa or greens salads, or soup.
Veggies and hummus for an afternoon snack
Sparkling water with a splash of juice. It helps me stay away from soda
If you are looking for a solid book about food and what to eat I highly recommend this book. Especially to those who are just getting started on their journey! Realistic tips and ideas. No fads or gimmicks but actual science on what works and why.
I was sent this book to review but all opinions are my own!