S.O.S. – S.I.M.P.L.E. Living

For thousands of years, cultures everywhere have enjoyed beans. When they emigrated to the U.S., they brought bean recipes with them: Hoppin’ John, Cuban black beans, red beans and rice, kidney & lentil dal, so on.

Bean crops, especially chickpeas/garbanzo beans, heal the soil by putting nitrogen back in it. They’re often called “nitrogen fixers” in the permaculture community.

Yet suddenly, according to many fad DIEts and doctors, beans are dangerous. They contain lectins that harm your gut, lead to leaky gut, and upset your stomach. They also contain oligosaccharides—sugars that cause digestive issues. Never mind that they’re high in carbs, leading to weight gain.

This is simply not 100% true, though I understand the confusion around beans. Let’s look at the truth behind the previous claims:

• They do increase flatulence in most people—they’re high in fiber, which many in the SAD lifestyle aren’t used to having. And even when you are used to the fiber, gas may occur. I don’t believe gas is a sign of serious health trouble—animals fart.There’s a lot of money in inducing fear, even if it’s targeted towards a normal body function.

   

• Reduce or remove lectins by soaking, rinsing, and pressure cooking your beans. I don’t subscribe to the aquafaba trend, by the way. Rinse that stuff off your beans, and don’t worry about whatever “it replaces” in your diet.Have the spritz of oil… make meringue out of ethically sourced eggs.

   

• Oligosaccharides cause digestive issues in a small fraction of the population. But they also feed gut bacteria, so you need them for a healthy digestive system.Removing food after food only increases food issues—it doesn’t remove them.

   

• Beans are high in protein and fiber, which slows their digestion, keeps you full longer, and moves food out of your colon.No one, and I mean NO ONE has died of an illness because they ate too many lentils and sweet potatoes.

In my upcoming Transformation 101 class, I mention something worth repeating:

“… it is popular to isolate and sell functional components of foods as dietary supplements and many supplements are marketed for their ‘antioxidant’ properties. However, functional ingredients may not produce the same effects when delivered outside a whole food matrix.”

So let’s look at the truth behind the stories around beans, and how to purchase, cook, and enjoy them with the most nutrition possible…

I wrote about these myths in my book and course, Transformation 101… this is a follow-up conversation, based on recent research into aging and exercise. As I looked at information from physicians, fitness experts, and other nutrition experts in both the plant-based and animal-based realms, some facts are clear…

1. We need about .36 grams of protein per pound, according to the RDA (remember, the RDA isn’t optimal—optimal is about .50 grams per pound)
   1. A 190-pound male needs 70 grams per day, split into 3 meals
   2. A 123-pound female needs 45 grams per day, split into 3 meals
   3. It’s important to get clean protein at each meal (which is not chicken or fish, tho most claim it is… the chemicals, heavy metals, fat, hormones, and antibiotics in these food sources are anything but clean. We’re talking veggies, grains, and beans.)
   4. Your protein levels should match your GOAL weight, not your CURRENT weight. If you don’t know what your current weight should be, reference my article from 2 weeks ago, where I shared BMI levels… it’s important to be realistic with your health, rather than settle for a comfortable number that feels attainable
2. For endurance trainers, it’s .54 grams per pound
   1. A 190-pound male needs 104 grams per day, split into 3 meals
   2. A 123-pound female needs 66 grams per day, split into 3 meals
3. For strength trainers, it’s .63 grams per pound
   1. A 190-pound male needs 120 grams per day, split into 3 meals
   2. A 123-pound female needs 77 grams per day, split into 3 meals

I decided to test where my numbers fell in all of this… my blood work always comes back in a healthy range, but I’m also active at work and recently got interested in strength-training/exercise for peri- and menopausal women. (After all, most of the people I work with are in that age bracket.) Before I embark on a new exercise program, I want to make sure my nutrition is adequate for building muscle and strengthening bones.

---

I’ve followed a plant-based diet since May 1993, which is 29 years as of 2022. I’ve never worried about complete proteins or given much thought to protein, because I eat multiple servings of beans, grains, and veggies at almost every meal. That’s why people often nickname me “beans-n-greens.”

---

For 3 days, I painfully tracked my food… if you’ve been with me for a while, attended some of my nutritional classes, or understand the concept of my LG Plate™, you know how much I hate counting food groups/macros. I created the LG Plate to AVOID counting and focus on more important things, like mindset mastery, improving skills, or gaining financial freedom.

What I found was slightly shocking, but not in the way you may expect.

For the audio / video version of this post, click here

Herbs Are the Leaves, Stems & Flowers of Aromatic Plants

Basil, bay leaf, chives, cilantro, dill, oregano, rosemary, sage, tarragon, and thyme are examples of common herbs. Because of their delicate nature, they last about 1-3 years if purchased dried. You can freeze them to keep freshness if you have an urge to take up precious banana-freezer space!

Spices Are the Seeds, Bark, Roots, Buds, or Berries

Capers, chillies, cayenne, cinnamon, cloves, coriander, cumin, ginger, mustard, nutmeg, peppercorns, saffron, and turmeric are a few examples of cooking spices. They last longer than herbs, as they’re the heartier parts of the plant. Spices last about 2-3 years as a powder or 3-4 years as seeds. Ideally, grind spices as you needed for the most robust flavor.

For the audio / video version of this post, click here

I have good news for you! If the Keto DIEt sounds too difficult for you, I have an easier, truly natural lifestyle (not DIEt) that helps you lose weight PERMANENTLY and reduce or eliminate medication. 

After all, that’s my thing: simple lifestyle changes that get you healthy, without breaking the bank or falling for dangerous trends. We all want a quick fix, but some of these DIEts create lifelong issues years later. It’s not magic that gets you lean, strong, and healthy blood work. You’re the magic pill!

 

I know most of you from teaching nutrition or cooking. You may remember I asked you WHY you joined the class or what you wanted to gain out of it. The common themes:

• I want to lose weight;
• I want to make better food choices or say no to “bad” food choices;
• I want to heal;
• I don’t trust western medicine as much as I used to;
• Looking for versatile, well-rounded recipes;
• Want to be with like-minded people;
• Have IBS, food intolerances, or some variation of a digestive issue (which has been a passion of mine since working for a hospital GI Dr. in 2003-05!);
• Hypoglycemia;
• I want to be excited about cooking (or at least enjoy it enough to do it!);
• Need options for gluten-free, diabetic, diary-free;
• Hypothyroidism, pre-diabetic, hypertension, high cholesterol;
• Need healthy options for FOOD AS MEDICINE;
• Control blood sugar with low GI foods.

Notice the common theme? Using food as medicine. When you look deeper, though, a lot of this is just confusion around food trends.

For the audio / video version of this post, click here

See the difference your Identity creates? So, what Identity are you living into each day? Which Identity creates your beliefs, skills, behaviors, and environment? Let’s give a common example I encounter regularly:

 

• If you’re Type II diabetic, you probably believe it’s because your parents had it. You may also believe the hype you hear about diet and exercises for diabetics. You may believe you’re destined to be on medication or insulin (beliefs)
• You may not make the time to research the other side of the diabetic condition, which advises you fruits and carbs aren’t the issue, but fat and animal protein actually are. You won’t make time to gain skills for cooking or research, because everywhere you look, the same story persists… watch carbs and sugars (skills)
• You probably have the same behaviors or habits your family had because that’s where most of our stories originate. “I was raised on meat and potatoes and bacon makes everything better!” (behaviors/habits)
• Your environment will reflect all of this, in whatever way your story plays out—for many, it’s having low carb veggies in the house, focusing on “clean protein,” and substituting sugar with toxic fake sweeteners. You may not have basic weights for lifting, bands for stretching, or good shoes for walking (environment)

 

I’m here to help you create an environment for lasting success, with habits guaranteed to help you lose fat, lower blood pressure and glucose, and reverse most chronic diseases. Here’s a handout that sets up your kitchen for success… this is how a Lively Gardener shops for food and stocks their fridge, freezer, and pantry.

For the audio / video version of this post, click here

So many times, we hear the lie that you just need willpower and you’ll lose weight or conquer whatever it is you want in life.

Lol, I wish that were true, but if so, we’d all have what you wanted instantly, right?

Or, it’s the theory of “just create healthy habits for success!”

Well, that’s not the complete picture, either.

Most experts tell you a habit’s created in 21 or 30 days… but it’s actually 67 for most of us. You’re not at fault for breaking that habit or not forming it properly. You’ve been told a half-truth, which sets you up for failure, time and time again.

Your brain, frankly, often works against you. Your subconscious makes 95% of your decisions before you consciously decide. Read that again—before you decide to eat x, y, z or do x, y, z, your subconscious mind decided.

Sadly, that means you’re not really in control, doesn’t it?

It’s no wonder so many of us “fall off the wagon,” “can’t break that habit,” so on. We do it all backwards because that’s what everyone tells us to do.

To have what you want, you do these things, so you can be <insert your dream>.

We know how that broken model’s working out for us… 80% obesity rate, 1 in 3 somewhere on a diabetic scale, heart disease skyrocketing, increasing depression rates, and feeling a lack of purpose.

Who you think you are is the key. Who are you BEING? What are you DOing to get there, so you can have the things you need?