Foodist Read online

  Salatin, Joel, 305

  salmon, 64, 65, 232, 241

  salt, 127–28, 297

  fructose and sodium, 297

  potassium deficiency and, 297

  sodium in processed foods, 127, 297–98

  sardines, 64, 65, 133, 233

  sauerkraut, 70

  Schlosser, Eric, 309–11

  seaweeds, 71

  selenium, 69

  set point, 198–200, 202, 205

  Shames, Laurence, 185

  shopping for food, 45, 50, 71, 108

  cost of healthy foods, 137–40

  CSAs and, 106–7, 141

  for dinner, 229–30, 231

  essential groceries, 135–37

  farmers markets and produce stands, 44, 118, 137–38, 142, 307–8, 310

  foodist’s pantry, 127–37

  front-of-package health claims, 143

  healthiest premade meals, 146

  ingredient list, 143–44, 143n, 146, 146n

  seasonal, locally grown foods, 9–10, 25, 27, 79n, 118, 140

  sugar, synonyms and code names, 144

  supermarkets, 142–46

  snacks, 20, 42, 44, 250, 252n

  healthy, 247, 250–51

  for travel, 261

  soy, 59–60, 195

  soy sauce, 131

  spices, 130–31, 134

  sprouts, 74

  Spurlock, Morgan, 151

  standard American diet, 186–87, 192

  stevia, 82, 82n

  stock (chicken, beef, or vegetable), 129

  sugar

  in alcoholic drinks, 268, 271

  American consumption of, 186–87

  content of common products, 80

  cravings, overcoming, 191, 194

  elimination of, 189, 190, 191

  fructose, 297

  hidden, 191

  limiting dessert to once a week, 108

  in processed foods, 79, 80

  refined, 56–57, 68, 78–80

  synonyms and code names for, 144

  Summer Tomato, 31, 106, 297, 301

  superfoods, 57–61

  Super Size Me (film), 151

  supplements, 66n, 68–69

  Sweeney, Shayne, 252–57, 258, 259

  sweeteners, 79, 82

  artificial, 81, 81n, 225

  Switch (Heath and Heath), 38, 40

  Systrom, Kevin, 252–57, 258, 259

  Tao of Pooh, The (Hoff), 91

  Tartine Bakery, San Francisco, 35

  taste, 162–67

  tea, 86, 216, 217, 241, 243

  tempeh and tofu, 241

  texture of food, 169–71

  Tierney, John, 16, 21, 36

  tomatoes, jarred, 130

  Tomatoland (Estabrook), 306

  travel, healthy choices and, 259–64

  airport food, 260, 260n, 263

  healthy eating away from home, 263–64

  Mexican-Style Quinoa Salad, 262

  portable snacks and meals for, 261

  tuna, 63–64, 65

  turnip greens, 72

  Twain, Mark, 15

  umami, 131, 131n

  U.S. Dairy Council, 74–75, 86

  U.S. Department of Agriculture (USDA), 84–85, 85n, 186–87

  U.S. Food and Drug Administration (FDA), 53, 69, 73, 85n

  vegans, 23, 57, 66, 67n, 304

  vegetables, 71–72, 79n, 109, 234

  benefits of, 56, 56n

  cost of, 137–38, 139

  “Gateway Vegetables” story, 163–65

  Heirloom Bean Salad with Winter, 221

  home court recipes and, 233–41

  reviving wilted, 236

  tips to keep fresh, 234–35

  vegetarians, 66n, 67n, 68n, 68–69, 254, 304, 305

  vinegars, 128–29

  visualization, 45

  vitamin B6, 69

  vitamin B12, 68–69

  vitamin D, 75

  vitamin K2, 72, 75

  Wansink, Brian, 40, 43, 44, 92–93, 281, 284, 286, 287, 289

  water, 86, 109

  Wegner, Daniel, 34

  weighing yourself, 110–12, 111n, 201

  weight loss

  author’s father, 298–99

  diet change and, 299–300

  eating small portions and, 151–52

  exercise and, 173–83

  food choices and, 160–61

  habits and, 21, 24–25, 29, 33–34

  home cooking and, 209–43

  maintenance, 198–99, 205

  mindful eating and, 197

  monitoring yourself, 111–12, 201

  NEAT and, 197

  9 surefire ways to sabotage, 22–24

  recalibration and, 190–96

  set point and, 198–99

  Systrom, Sweeney, and, 252–57

  troubleshooting, 196–97

  weight-loss diets, 7, 19, 26–27, 33, 34, 107, 198, 199, 201

  ignoring satiety cues, 19–20, 25–26

  low-carb/high-protein (Atkins) diets, 5, 7, 24

  low-fat, low-carb diets, 53

  restriction and, 3, 6, 10–11, 15, 16, 23, 25, 106, 107

  willpower myth, 15–29

  Westward Ho (Dekker), 115

  White, E. B., 303

  Whole Foods Market, 65, 104, 142–43, 263, 310

  Whole Health Source blog, 187

  willpower, 5, 6, 15–29, 38, 107

  habits as alternative to, 21, 24–25, 33, 39

  “the Oprah Paradox,” 16–17

  value-based motivators vs., 304–5

  Willpower (Baumeister and Tierney), 16–17, 36

  Winfrey, Oprah, 16–17

  workplace and eating, 245–64

  healthy snacking, 247, 250–51

  junk food in, 245, 246–47

  Salad Club, 259–60

  Systrom, Sweeney, and, 252–57

  10 reasons to never eat free food, 248–49

  traveling for your job, 259–64

  Yoda, 120, 185

  yogurt/Greek yogurt, 59, 136–37, 254

  zinc, 69, 73

  ABOUT THE AUTHOR

  DARYA PINO ROSE is the creator of Summer Tomato, one of TIME’s 50 Best Websites. She received her Ph.D. in neuroscience from the University of California, San Francisco, and her bachelor’s degree in molecular and cell biology from UC Berkeley. Darya 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. Darya is now a dedicated foodist and advocate of local, seasonal foods. Visit the author online at www.summertomato.com.

  Visit www.AuthorTracker.com for exclusive information on your favorite HarperCollins authors.

  BACK AD

  CREDITS

  Cover design: FaceOut Studio

  COPYRIGHT

  This book is written as a source of information only. The information contained in this book should by no means be considered a substitute for the advice of a qualified medical professional, who should always be consulted before beginning any new diet, exercise, or other health program.

  FOODIST: Using Real Food and Real Science to Lose Weight Without Dieting. Copyright © 2013 by Darya Pino Rose. All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, nontransferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse-engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins ebooks.

  HarperCollins website: http://www.harpercollins.com

  HarperCollins®, ®, and HarperOne™ are trademarks of HarperCollins Publishers.

  FIRST EDITION

  Library of Congress Cataloging-in-Publication Data

  Rose, Darya Pino.


  Foodist : using real food and real science to lose weight without dieting / by Darya Pino Rose. — First edition.

  pages cm

  ISBN 978-0-06-220125-6

  Epub Edition © MAY 2013 ISBN 9780062201270

  1. Nutrition. 2. Weight loss. 3. Food—Psychological aspects. I. Title.

  RA784.R649 2013

  613.2—dc23

  2012046666

  13 14 15 16 17 RRD(H) 10 9 8 7 6 5 4 3 2 1

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  * I use quotes with the word “success” as it relates to diets, because I don’t think being miserable should count as success. But dieting success is typically defined by weight loss, not happiness, and that I definitely achieved.

  * This lab was aptly referred to as “The Pleasure Lab,” a happy coincidence of being under the direction of principle investigator Dr. Samuel Pleasure.

  * Importantly, I would have not known this without my pedometer tracking my every move. Monitoring is hugely beneficial for healthstyle troubleshooting.

  * Don’t confuse scientists (Ph.D.s) and medical doctors (M.D.s). Because it is not part of their training, the vast majority of M.D.s don’t know jack about nutrition.

  * Amazingly, smell has been shown to significantly impact longevity in some species via the insulin-signaling pathway.

  * Not exaggerating.

  * There’s been plenty of speculation that it’s the vitamins, minerals, antioxidants, or other nutrients in vegetables that should be credited, but research has consistently shown that the benefits of vegetables tend to be eliminated when individual molecules are separated out from the whole food.

  * Inuit tribe members eat very few vegetables and seem to be healthy.

  * Vegetarian sources of omega-3 fatty acids contain ALA (alpha-linolenic acid), but not DHA or EPA. Though technically our bodies can convert ALA to DHA and EPA, the transformation occurs so inefficiently that these cannot be considered sufficient sources of these essential molecules. ALA is healthy in its own right, but it is not a substitute for fish oil.

  * Or a daily (1,000 mg) DHA/EPA supplement, if there’s a reason you cannot eat fish.

  * If you really want to cause some trouble, hack their websites and make it appear as if their conferences are at the same place at the same time. Don’t forget your camera.

  * To be honest I’ve seen more unhealthy vegans and vegetarians, but I wouldn’t be surprised if this turned out to be a reflection of their larger numbers, since the paleo trend is relatively new.

  * Remember, DHA and EPA are not the only polyunsaturated fats.

  * I recommend no more than 3 to 6 ounces per serving for most people (about the size of a deck of cards), because those steak calories add up fast.

  * Several examples in human biology show that something that appears to be dangerous may also come with some benefits. For instance, smoking cigarettes is proven to protect against Parkinson’s disease, and sickle-cell anemia protects against malaria. Once again I’ll warn against overinterpreting a single scientific finding.

  * Please do not confuse real cheese that has been fermented with the overly processed American “cheese” that may or may not actually contain milk (read the label). The fermenting process is what creates the health benefits.

  * One of the huge benefits of eating fresh, local, and seasonal veggies is that, because they are naturally sweet and filled with flavor, you don’t need nearly as much sugary dressing to make them taste good.

  * The original studies were flawed, and both sweeteners are officially considered safe for human consumption.

  * The process of extracting the sweet chemical from the stevia plant has to be done in a lab, so some have questioned why stevia powders can be labeled as “natural.” You can grow stevia in your garden and use the raw leaves if you prefer.

  * Technically they’re called polycyclic aromatic hydrocarbons, or PAHs.

  * If you think it’s odd that the same government agency whose job is to promote the U.S. agriculture industries is telling us what is and isn’t healthy to eat, you are not alone. An FDA-sponsored recommendation, without so many obvious conflicts of interest, would make much more sense.

  * That’s what she said.

  * I’ve done all this and more while trying to make ends meet through college and graduate school.

  * Though our perception of what is and isn’t healthy is subjective and largely determined by the diet trends of the time, throughout most of the twentieth century people have underestimated their consumption of foods high in fat and sugar and overestimated their intake of vegetables and fruit.

  * Reread chapter 2 if you need a reminder of why this is a bad idea.

  * It breaks my heart to think how demoralizing this must be for them.

  * The Fitbit and the Nike+ FuelBand work well.

  * Everyone loves feeling as though they’re getting more for less, but in the food realm this philosophy does more harm than good.

  * Remember that weekends are one of those wonderful things that make life awesome, so it’s okay if you don’t eat like a saint.

  * WiFi body scales like the Fitbit Aria and the Withings scale have great apps. Tracking body fat is less accurate than tracking weight, but it’s interesting to watch it change with time.

  * For those of you who already know how to cook and are wondering what all the fuss is about, I would still recommend this chapter. It will give you good ammo for those inevitable conversations with people who believe cooking and eating healthily are too difficult or expensive.

  * Wüsthof and Henkels are two excellent brands.

  * If you’re looking for a well-made but affordable plastic board, OXO makes great products that can be found almost everywhere.

  * These were the conditions of the study most cited by the Teflon-will-kill-you crowd.

  * Never fill a blender to the top with hot liquid unless you want a face full of scalding soup.

  * Umami describes the savory flavor characteristic of proteins.

  * Capsaicin is the active chemical in hot peppers.

  * Ka-ching!

  * Ka-ching! Ka-ching!

  * Loaves of industrial bread can easily contain over thirty ingredients. And I don’t know how they get so much weird stuff in fruity yogurts (or should I call them frootie yogurts?).

  * They are often most of the first three to five ingredients.

  * Never eat anything that’s been “hydrogenated,” even if the packaging claims it is trans fat free.

  * This is because our perception of fullness is dependent on a handful of satiety hormones that must be activated (or deactivated) before they can be detected in the brain.

  * Ultimately healthy food is more satisfying and will help kill your cravings.

  * This is likely due to the large individual differences between people in their response to different foods. Remember that we are all different, so one study will never tell you what works best for you personally.

  * Protip: This is a great place to start using that extra will
power you saved up by ditching your dieting habit.

  * This is actually the reward for your chewing habit—I told you they were subtle.

  * Welcome to my world.

  * Another example of mindlessness.

  * Gross.

  * Sometimes mindlessness has its benefits.

  * In case you were wondering, scientists and writers aren’t particularly well known for their active lifestyles.

  * These tend to go hand in hand.

  * Be sure to wear comfortable shoes if you plan to try this sort of insanity on your own.

  * My favorite device for monitoring activity is definitely the Fitbit pedometer. Small and sleek, it’s simple to use and has a long battery life. I clip mine to my undergarments and check my status a few times a day.