10 insights to optimize health and happiness — darya rose
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Download this interview: http://33voic.es/infilo7 Darya Pino Rose is a PhDork and dedicated foodist, currently residing in foggy San Francisco. She spends most of her time thinking and writing about food, health and science. She eats amazing things daily and hasn't even considered "going on a diet" since 2007.TRANSCRIPT
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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