10 insights to optimize health and happiness — darya rose
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This presentation consists of highlights from the interview with Moe Abdou,
founder & host of 33voices®.
Darya Rose is the creator of Summer Tomato, one of TIME’s 50 Best Websites. She’s a neuroscience
Ph.D, SF foodist, former dieter & wife of Kevin Rose.
Darya Rose@summertomato
Creator of Summer Tomato
If you knew that the secret to wellbeing and permanent weight-loss was to eat real high-quality foods, would you stop dieting?
Your overall health is too important to entrust to a diet
Insight #1
Insight #2
A healthy lifestyle self-propagates. Ignite it by replacing any processed foods with real, natural foods: Vegetables, fish,
minimally processed meats, legumes, grains and oils.
Insight #3
Where there’s sugar, there is obesity, diabetes, heart disease, tooth decay, and cancer. Here’s
what you’ll give up if you minimize it:
• Zero Vitamins • Zero Minerals• Zero Enzymes
• Zero Fibers
Insight #4
Seek not perfection with your nutritional habits, for it’s the cumulative impact of smaller, gradual
improvements that will have a lasting impact.
Insight #5
Want to learn to eat less? Tweak your environment:
• Use smaller plates• Serve yourself 20% less
• Eat protein for breakfast • Keep snacks out of sight and out of the building
• Don’t eat from a package• Don’t eat in front of the TV
Insight #6
Like any master of her craft, you take control of your wellbeing by learning to document everything. Pay attention to
the habit forming loop:
• Identify the Cues that trigger a routine• Identify the behavior of such a routine & ALTER IT
• Identify the reward that stimulates that behavior
Insight #7
A well stocked pantry is a Foodist’s best friend. Here are the essentials:
• Assorted whole grains• Canned fish
• Natural nut butter• Dried legumes
• Soy sauce• Boxed broth• Dried fruit
• Canned tomatoes
Insight #8
Build up to 10,000 steps. Take the stairs, park farther away, choose activities not passivities and have walking meetings.
Insight #9
If you’re serious about regaining control of your health, commit to one of or more of these habits:
• Eat breakfast• Eat something green at lunch or dinner
• Opt for fish instead of red meat• Limit added sugar to once a week
• Try a new type of vegetable every week• Invest in a pedometer and monitor your activity level
Insight #10
Eating fast almost always leads to overeating. Try this shift towards creating
a more mindful experience:
• Chew twenty-five times• Put down your fork
• Drink throughout your meal• Don’t eat when you’re starving
• Don’t eat from the package
BONUS INSIGHT
Delicious Sautéed Kale with Pistachios and Garlic
• 1 garlic clove• 1 bunch kale (or chard)
• 1/4 cup chopped pistachios(or another nut)• 2 talespoons extra-virgin olive oil
• sea salt to taste• 1/2 cup cooked beans or lentils (optional)Visit Summer Tomatoes for full recipe:
http://bit.ly/1vfsfey
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Presentation created by Chase Jennings
Insights by Moe Abdou