Latest / Fork U with Dr. Terry Simpson / Fuel, Don't Fad. Eat for Health, not Hype.

Transcript

Fuel, Don't Fad. Eat for Health, not Hype. · Fork U with Dr. Terry Simpson

• 0:04
  >> Dr. Terry Simpson: Today's topic is one we all need
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  to fuel.
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  Don't fad. Let's face
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  it. Fad diets are like the one friend who promises
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  to help you move, but ghosts you. When the truck shows
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  up, they make big promises, but the second
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  you try to follow them, they become unsustainable.
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  And you're stressed and you're hungry
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  and you're wondering where you went wrong.
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  We've all been subject to some food fad, whether it be to
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  lose a bit of weight or hearing about some new
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  superfood. Sometimes when you've had
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  success losing weight on a fad diet, you
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  develop the belief that the fad and
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  its strange rules are what helped you
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  lose weight without the basic biology of
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  you are in a calorie deficit, or you'll be
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  getting the belief that some food is evil. I mean, who
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  really, seriously thinks that a, uh, rhesus cup is
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  evil? Today, we will
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  uncover why fueling your body is better
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  than falling for the hype. And how to build a
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  sustainable way of eating. And why
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  chickpeas could be your new best friend.
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  I'm Dr. Terri Simpson, your chief medical
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  explanationist, and this is for
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  Q Fork University, where we
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  bust myths, make sense of the madness, and
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  teach a little bit about food and medicine.
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  You know how those junk emails scream
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  you've won a million dollars? Or here's
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  some new secret to losing weight. And you open
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  it and you find a list of impossible things to jump
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  through. Those are basically like fad
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  diets. They promise a quick fix,
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  losing lots of weight, feeling better,
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  sleeping better, making your
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  genitals work better. But instead,
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  they often leave you hangry,
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  frustrating, and regretting every
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  kale smoothie you've ever tasted.
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  Here's why fad diets fail harder than a
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  souffle in a windstorm. They make you fear
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  food, like carbs are evil or. Or
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  fat is the enemy, or fruits have too much
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  sugar. Fad diets love turning food
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  into the bad guy, the villain in a superhero
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  movie. But food isn't the enemy.
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  It's your hero. Well,
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  maybe, maybe not. Gas station nachos, but
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  that's a whole other story. Fad
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  diets are kind of like Sisyphus trying to push
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  that boulder uphill. You might lose weight
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  at first, but. But as soon as you stop, that
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  boulder comes crashing back down. And no
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  one has time for yo yos unless you're a professional
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  juggler. And most fad diets simply
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  ignore science. It's almost like they were
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  invented by people who failed high school biology.
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  Things like, don't eat after 7pm because your metabolism
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  takes a nap. Please. Your metabolism
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  doesn't even have a bedtime. And the fad
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  diets are the bad influencers of nutrition.
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  We need to stop following
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  them. Instead,
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  let's focus on the good stuff,
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  fueling your body and building a
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  healthy relationship with food.
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  Think of food as a reliable friend. Not one who
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  ditches you, but one who shows up when you need them
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  the most. Food doesn't need to be
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  feared, avoided, or treated like a, uh,
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  guilty pleasure. Every bite you take,
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  even that slice of pizza, can serve a purpose.
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  And your body will make it serve a purpose.
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  It's not about perfection. It's about giving
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  your body the energy and the nutrients it needs to
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  thrive. Fad diets love the
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  extremes. Cut out all the carbs, eat only
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  grapefruit, drink cabbage juice. But
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  truly, what you need in your life is balance.
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  It's okay to have cake at your friend's birthday.
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  It's okay to have a hearty salad. It's
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  about patterns, not individual meals.
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  Life is way too short to skip the cake.
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  Unless it's tres leches. I have tried
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  about 100 tres leches cakes in my life, and I have
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  found two that I love, but I
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  keep trying. So your body does have
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  hunger and fullness cues for a reason.
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  The problem? Well,
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  sometimes we abuse it, and sometimes
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  what happens is we lose the ability to
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  get those cues right.
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  Fad diets are like trying to drive
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  with your gps screaming, recalculating.
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  Instead, we want to start listening to what
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  your body needs from a more
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  healthy perspective. I mean, your
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  body's not going to ask you for a triple cheeseburger every meal.
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  Speaking of fad shaming, let's talk about how
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  to actually fuel your body in a manner that has been
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  based in science, based on years and years
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  of data of science. So I want you to think of
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  these foods as the avengers of nutrition,
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  not the Justice League, each one
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  playing a key role in keeping you strong and
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  healthy. You don't need to take a lot
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  of extra stuff. Let's talk about
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  fruit. Fruits are like the sweet friend that always
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  makes you smile. They're packed with vitamins,
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  antioxidants, fiber,
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  and sugar just to keep you energized.
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  So kind of a minimum amount we like to aim for is about 9
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  ounces or 250 grams. So take a
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  couple ideas here. Pair an apple with
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  nut butter or peanut butter. It's like PB and
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  J. Toss some berries into your oatmeal,
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  and boom, instant upgrade.
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  One of my latest favorites today are
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  figs. They're filled with fiber.
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  They really don't disturb your blood sugar that much, and
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  they are delicious. Eat a couple of those and your
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  sweet tooth is satisfied. Now,
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  vegetables I always have a hard time with because I
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  grew up in an era where the only vegetables we could get
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  in Ketchikan, Alaska, came in a can.
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  You can imagine. In the 1960s, canned vegetables
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  weren't exactly something that you would look forward to.
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  My mother tried hard to hide them in spaghetti sauce
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  or chilies. But vegetables truly are the most
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  valuable player of your plate. They're low in calories, high in
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  nutrients, versus old enough to keep things interesting.
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  One of the things that I have found as someone who doesn't like
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  vegetables is roasting them
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  in olive oil and garlic and sometimes taking
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  those root vegetables and roasting them and then putting
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  them into a sauce.
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  Spinach is one of those funny things that you can add to
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  like a dal, which is a great lentil
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  soup, and you don't know what's there. And it
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  adds that bit of goodness to things.
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  Here's one that's a little easier. It used to
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  be white bread and white pasta were about the
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  only thing you could find. And I
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  remember zoodles and all these people on these low
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  carb diets trying to find some excuse for a
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  noodle or make legume noodles. And they're all out there.
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  But what has happened is whole grains are
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  now available in pastas and breads.
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  And whole grains are like that friend who helps you move.
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  They give you steady, reliable energy. They're full
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  of fiber, they're full of thiamine. They keep you
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  full and your digestion working like a
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  well oiled machine. Maybe I shouldn't say well
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  oiled machine with digestion that just may not work.
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  Well, let me give you an example.
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  A bowl of oatmeal. Remember the oatmeal
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  with the, uh, fruit? Add some
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  nuts. What a great breakfast. How about
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  dinner? You know, the other day there
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  was this quinoa brown rice
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  bowl made with a curry sauce that was
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  absolutely delicious. I am going to try and reproduce
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  that fish twice a week. Now, some
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  of you don't like fish, and I can understand that because most of you
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  have had rotten fish. And once you've had rotten fish, it kind of puts you off.
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  But believe me, fresh fish, there's nothing like it. And
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  fresh fish can be bought today at the grocery store because
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  we have FedEx and UPS and
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  great tracking fish are the undisputed
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  king of Omega 3. Fatty acids, keeping your
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  brain sharp, keeping your kids brain sharp.
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  And it tastes a lot better than any supplement.
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  It's pretty easy. Making a dinner of grilled salmon with a little bit
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  of lemon roasted vegetables. And I like
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  baking my salmon at about 400 degrees.
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  Takes about 10 minutes. And how do I bake it?
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  Salt, pepper. I throw on either
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  maple syrup and, um, olive
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  oil and a squeeze of lemon. Tuna
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  salad is great for lunch. I make it with olive
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  oil instead of mayonnaise, and I pile it on a whole
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  grain toast. Works great. Olive
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  oil, as we said many times, is kind of that liquid
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  gold. It's far better than butter.
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  It's the fat you wanted your life in the
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  old days. And I'm meaning 80,
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  90 years ago, if you
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  had heart disease and lived in the Mediterranean,
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  the pharmacist would give you some olive oil. Why?
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  We don't know. Does it work? We don't know. But
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  clearly people who add olive oil to their
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  diet have less problems with second heart
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  attacks. But olive oil works well. Drizzle
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  on salads, roasted vegetables,
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  even that great whole grain bread. And
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  making your own dressing is easy because once you have your salad
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  assembled, put the olive oil on first. You don't have to try and
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  make up a, uh, vinaigrette. Put the olive oil first,
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  then drizzle on some lemon juice or
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  maybe some balsamic vinegar. And then add
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  something like za'atar, a little bit of salt and
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  mix it up. You can even put a spoonful or two of
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  honey or maple syrup to make it a little bit sweeter.
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  Legumes unlimited and
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  amazing chickpeas.
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  Lentils. They are something that
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  the vegans and the vegetarians found, and I don't know why
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  they kept them a secret for so long. But clearly us
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  omnivores discovered hummus. But roasted
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  chickpeas are probably one of the greatest
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  treats that you can make, whether you air fry them, whether you bake
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  them. You know what, you can even deep fry chickpeas,
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  and they're frigging amazing. Hummus
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  is like the dip that brought
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  America into the world of legumes. Now,
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  legumes are still beans. Typically, my Saturday
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  morning breakfast consists of some beans with
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  a little great hot sauce with it. I
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  find that beans are a wonderful accompaniment. Uh,
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  so you need to sort of
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  put away the fads and start with
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  the fuels.
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  Okay, Speaking of fads, I need
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  to pick on the carnivore diet again. The carnivore
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  diet. Who says? No fruits, no veggies, just meat. That's
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  like trying to survive on coffee and memes. It
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  sounds fun until you crash. Here's why. The carnivore diet is
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  about as sustainable as a paper straw and hot coffee.
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  It lacks the essential nutrients. It lacks fiber. It
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  lacks antioxidants. Diets high in red meat
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  and processed meats increase your risk of heart disease and
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  colon cancer. It's restrictive, it's boring,
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  and let's face it, your colon deserves better.
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  If you're looking for a long term healthy way to eat the
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  Mediterranean diet, the Dash diet, or simply
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  focusing on this, fuel don't
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  fad is the way to go.
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  So here's a few tips to get started.
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  I want you to plan meals around fruits and vegetables and whole
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  grains. I want you to stock up on pantry
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  staples like legumes and olive oil. I want you to
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  think and give fish a try a couple times a week. Even if it's tuna
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  fish or shrimp or lobster, I don't
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  care. And stop stressing about perfection.
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  A slice of pizza isn't going to ruin you.
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  Some might say that pineapple on pizza might ruin
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  you. I say you're adding fruit and how bad is
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  fruit? Eating well doesn't have to be a
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  chore or a punishment.
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  And focusing on refueling your body with nutrient
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  dense foods like fruits and vegetables and whole grains and
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  legumes, you'll feel better, you'll
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  look better, and you're going to laugh about how you
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  used to stress about carbs. Remember
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  fuel? Don't fad. Life's too short
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  to follow a diet that makes you miserable. Instead, focus
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  on balance and variety and food that makes you feel
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  good and happy. Please
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  check out our blog associated with this
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  podcast@yourdoctorsorders.com
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  this podcast was researched and written
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  by me, Dr. Terry Simpson. And while I am a
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  doctor, I am not your
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  doctor. Please consult a board certified doctor
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  and a registered dietitian before making any dietary
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  changes because they know your health conditions best.
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  Please don't go to a life coach or to a
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  chiropractor. Getting advice about nutrition
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  from them is kind of like, oh,
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  I don't even know what it's like. It's terrible.
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  The podcast was produced with Producer Girl
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  Productions and distributed by her friends at Simpler Media
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  and my good friend the pod God, Mr.
• 13:15
  Evo Terra. Have a good week everybody.
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  Remember fuel don't
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  fad.
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  Hey Evo, what's in your fuel
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  today? I think
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  our fuel is going to be.
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  I don't know. I do miss
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  Tarbels there in Phoenix.
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  Have a good week, buddy. Hi to the missus.
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  Yeesh.
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  >> Speaker B: My fuel. This day is,
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  uh, rough. I've had nothing
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  but coffee. Yeah, coffee. That's
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  not enough. I know, I know, I know. So, uh, I
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  probably should figure out something to do for lunch. And I guess
• 14:00
  it needs to be healthy or you're gonna yell at me.