Then vs. now: My food journey

Healthier and certainly better fed than 20 years ago!

I recently wrote that I no longer eat the way I used to when my main goals were to be lean and muscular.

Well, a friend wrote me to ask the details. How has my diet changed? she wanted to know.

Good question. Well, here’s what I now do. It might not be exactly what I do in a month’s time, as I am always reading, incorporating new dietary information and, of course, am subject to the seasonal availability of foods. (For example, as berries become more abundant and more reasonably priced, I may have more berries and fewer apples, and so forth.)

PROTEIN

Then: My diet revolved around ample protein at each of 5 to 6 daily meals. I’d say I had 25-35 grams of protein each meal, totalling roughly 150 grams of protein for the day. I used a lot more protein drinks and meal replacement shakes in order to keep protein intake high.

Now:  I still train hard and need slightly higher than normal amounts of protein to repair and build muscle. At 55, I am also fighting the tendency toward sarcopenia, or muscle loss. But with a recent diagnosis of osteoporosis, I need to keep my body alkaline. Too much protein thwarts that goal. (Experts say calcium is leeched from bones to buffer an overly acidic internal environment.) Fortunately, I eat a LOT of vegetables anyway, which tips the balance toward alkalinity. I now eat somewhere around 90 grams of protein a day, give or take.

My protein sources have changed a bit.

• I consume only one daily whey protein drink, usually after my workout or first thing in the morning.
• I buy only organic eggs from cage-free, humanely-raised chickens and have, instead of 6 egg whites at a time, one egg plus one or two whites.
• I buy organic or hormone- and antibiotic-free chicken or turkey. (Tried to then, more conscious of it now.) 
• And wild salmon. (Used to eat farm-raised, before so many concerns were raised about toxins in farm-raised fish.)

These are my usual sources, although I will add the occasional filet mignon, chicken sausages, shrimp, wild flounder or other fish, ground beef or nitrite-free hot dogs (from the meat of grass-fed cows).  These are more the exceptions than the rule, however.

CARBOHYDRATES

Then: Usually no more than 2 to 4 small servings from starchy sources, typically oatmeal, oatbran, Ezekiel sprouted grain bread (sparingly) and yams. Occasionally, a red-skinned potato. No fruits (and certainly no juice). No liquor. No pasta.  But LOTS of fibrous vegetables (broccoli, cauliflower, Brussels sprouts, romaine, greens, peppers, asparagus, green beans) and, of course, onions and garlic for good health. The ONLY vegetables I can’t seem to stomach are turnips and radishes.

Now: Still copious amounts of fibrous vegetables. And always at least one large salad a day. It helps keep my internal environment on the alkaline side and balances out the protein I eat.

(Grains also produce more acidity in the body, so if you eat a lot of cereals, breads or pasta, that’s another good reason to  include ample vegetables in your diet.)

Still don’t eat a lot of starches. Maybe even less than before. I’ll have half a yam at breakfast with my eggs. I roast butternut squash when it’s in season. Freshly picked corn on the cob is pure pleasure. And when I want some “comfort food” (once every few weeks), I’ll make Dreamfield’s pasta (it’s low in carbs AND delicious). Once a week, I might have a slice of sprouted grain OR gluten-free toast.

Variety is even more important to me these days so I make an effort to buy and eat different vegetables (which has resulted in some interesting cooking experiments).

Always at least one crucifer (broccoli, cauliflower, Brussels sprouts, cabbage). Always one or two greens (collards, kale, romaine, spinach). Always at least one orange veg or fruit (yam, carrots [raw or roasted], butternut squash, cantaloupe). Always a lycopene-rich veg (tomatoes, tomato sauce or salsa). And always some onions or garlic where I can–in salads, roasted vegetables, salsas.

Herbs and spices: I used to cook plain, plain, plain. My kids can tell you! Now, I try to sneak fresh herbs (basil, dill, cilantro and oregano are current faves) into whatever I’m making. If no fresh herbs are on hand, or they’re a bit limp, I’ll sprinkle some dried oregano in salads and eggs. Spices I use when I can: curry/turmeric, cinnamon (daily). Hmm, I can’t think of more. Will have to work on that.

Oh, boy, fruit! I’ll break it down for you: 

Blueberry juice: My father had Alzheimer’s Disease. Numerous studies show that regular consumption of blueberries benefits your brain, improving your memory and offering other cognitive benefits. Because I can’t reliably keep blueberries on hand or use them even when they’re in the freezer, I keep Knudsen’s Just Blueberry Juice in the fridge. I’ll use just a little to wash down my vitamins, or have some with my whey protein after a workout.

Prunes: There’s good research that says prunes (aka dried plums) can strengthen bones. Prunes are also fiber-rich. I do what I can and have at least 4 or 5 during the day.

Apples:  Full of powerful flavonoids and also the mineral boron, apples are good for bones and the brain. Plus, they offer cancer protection. (All of my family members have had their bouts with cancer. My mother and sister both had breast cancer. I do my best to fight against it–which partially explains the vegetable-heavy diet.)

I usually have a warm, cinnamon-dusted baked apple every afternoon with a tablespoon of almond butter on it. It’s my treat.

Because variety is important and so is taste. I include apricots, cantaloupe, watermelon, blackberries, strawberries, raspberries, kiwi, bananas, oranges, grapefruit and pineapple, depending on what is available, fresh and looks good. I am no longer so scared of fruit, although I do eat only 2 to 3 servings a day in sensible (small) portions.

I have a Vita-Mix, and occasionally make quick sherberts from frozen organic mango or peaches with soy or coconut milk. Another easy dessert: frozen dark cherries with a bit of coconut milk poured over.

Note: I try to buy organic produce if the conventional produce is heavily sprayed. Otherwise, I will buy conventional produce.

FATS

Then: Lifting my diets out of bodybuilder magazines in the early ’90s, I ate VERY low-fat. Lots of turkey breast, turbot, chicken breast, egg whites (no yolks!) and protein powder.

I was always hungry. Always. Despite eating up to 6 times a day.

Now: Extra virgin olive oil and almond butter are always in the house. I tend to use each daily. EVOO on roasted vegetables and in salads. (Years ago, I made my own fat-less salad dressing. It’s much tastier this way!) I’ll also use virgin coconut oil in stirfries.

Of course, I include other nut butters and nuts (almonds, walnuts, pecans, especially), avocado (love it!), cultured pasture butter (a teaspoon on my yam) and will have a whole egg daily. Because I now eat fewer starchy carbohydrates, I have a little more “room” for fats, which don’t spike insulin as readily as carbs and which leaves me satisfied longer after meals. 

More goodies I NEVER ate back then: organic dark (70% cacao or more) chocolate, Cabernet sauvignon, feta cheese, goat cheese, organic half-and-half for my morning coffee; restaurant meals (I love Moroccan and Thai food). Plus, sea salt. (I would NEVER have salted my food years ago.) Pickles. Organic sauerkraut.

I am sure there are many more foods that slip my memory, and am waiting for someone to say, “What about…?”

My concerns back then: To get lean and muscular.

My PRIMARY concerns now:

• To build stronger bones and avoid cancer and dementia.
• To improve my energy.
• To boost my health so I can look and feel great, today and down the road!

I certainly have more fun with my food now. Cooking is more fun. Eating out is more fun.

I eat a greater variety of food and have found you DON’T need to be so strict to get good results. In fact, a few months of my super-restrictive diet usually had me blowing it big time on junk! That doesn’t happen any more.

NOTE: This is what works for ME. We’re all different. It pays to experiment and see what YOU find fulfilling and what benefits YOUR special needs. If you have a medical condition or you’re at higher risk for one, why not find out the foods that are thought to help protect you from that disease and incorporate them into a well-rounded nutrition plan?

No, it may not spare you from disease. But there’s at least some chance it could.

And please let me know what YOU do. I would love to hear your tips!