Dieting and Decision Fatigue.

The other day, my husband pointed out an article that 'would interest me'. He was right – as usual.

The article was called 'Do you make too many decisions?', posted at the smart and thought-provoking Farnam Street blog.


Decisions, Decisions ...

Now, before you think this was his subtle way of calling me bossy, you might want to read the article. It deals with the decision density of modern life, and how each decision takes mental effort, thus reducing the amount of energy left for stamina, persistence and willpower.

This leads to what is called 'decision fatigue', which is described in detail in this New York Times article and in Roy F. Baumeister's and John Tierney's book: 'Willpower: Rediscovering the Greatest Human Strength' that's coming out in a few days (September 1st, 2011).

One of the most interesting takeaways of the articles for me was the discovery that glucose plays a vital role in willpower. It explains why dieting is a particularly difficult test of self-control.


The Catch-22 of Dieting ...

Seriously, everyone who's ever been on a diet knows this - myself included. Even people with very strong willpower in other aspects of their lives feel they're lacking when it comes to dieting.

We start the day with the best of intentions, manage to resist the first temptations thrown at us, but each of these brave acts takes up mental energy and lowers our willpower. Towards the end of the day, willpower simply runs out. To replenish it, we'd have to give our brain glucose, hence the sugar cravings.

So here it is, the catch-22 of dieting:

1. We need willpower to resist eating.
2. We need to eat in order to have willpower.

Now, the good news is that, once an explanation has been found, one can start looking for solutions to a problem. *Cheer*.


Dieting and Decision Fatigue ...

Reading the article at Farnham Street came at exactly the right time. Over the past year I'd gained a few pounds, and now the summer holidays have come to an end, I'm working on losing them again. Being a foodie and a wine enthusiast, I have to stay alert. But that's okay; the alternative is worse.

I've written extensively about weight management before in my 'Manage your body weight - the green way' series, but here's a summary of what I'm doing at the moment, in case anybody's looking for inspiration / motivation after some summer indulgence and wants to join in:

1. I register everything I'm eating at http://www.fitday.com - it's very little work and it gives me an overview of how I'm doing. It's easy to miscalculate or lose track of the calories and nutrients you're consuming if you just play it by ear. A reliable food diary shows the facts, which helps by taking away some of the strain of having to make the right decision every time.

2. I manage my environment to reduce temptation, which leaves me with more willpower for when it matters. This means: if I can't or shouldn't eat it, I don't have it in the house. In short: no candy, no crisps, ... and instead plenty of fresh vegetables, low-calorie meals in the freezer, easy snacks like my favourite fruits, nuts, Greek yoghurt, dark chocolate (70% cocoa or more), lemons & soda water (to make stevia-sweetened lemonade), etc.

3. I eat smaller meals but more often: 5 to 6 times a day. (I aim for 6, usually manage 5.) Being able to eat on a regular basis reduces the burden on your willpower.

4. No sugar, except for the bit that's in my daily piece of dark, bitter chocolate, which isn't much, and a bit of grape sugar (dextrose) - see under number 5.

5. My new favourite emergency trick (after reading the articles I mentioned above): if I get a really bad sugar craving and I'm about to give in, I take a teaspoon of grape sugar / dextrose. It works for me, but that doesn't mean it's good for everybody. If you want to do this, do it wisely. Glucose affects your blood sugar levels, so if you're a diabetic, this is probably a really bad idea.

Also, know that 5 grams of dextrose amounts to about 20 calories, so don't exaggerate, register the calories and don't fool yourself into thinking it's good for you. If you focus on eating healthily, you should get a steady release of glucose from the other foods you're eating, so this is just a fix for the most difficult moments.

If you're wondering why I use dextrose instead of normal sugar, cane sugar or any of the other sugar varieties out there: it's because grape sugar / dextrose is 100% glucose. Regular sugar, cane sugar and the others also contain fructose, which is to be avoided. (Read this article / watch the video if you want to know more.)

Recommended Reading ...

Farnham Street blog: http://www.farnamstreetblog.com/do-you-make-too-many-decisions/
Complete New York Times article: http://www.nytimes.com/2011/08/21/magazine/do-you-suffer-from-decision-fatigue.html
The Book: http://www.amazon.com/Willpower-Rediscovering-Greatest-Human-Strength/dp/1594203075

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Photo 'Sick and Tired' by Stephanie Lepoint, available under a creative commons license. © 2007, Stephanie Lepoint.
Photo 'Gluttony' by vitaeer, available under a creative commons license. © 2006, vitaeer.
Photo 'Belgian chocolate' by K.C. Woolf, available under a creative commons license. © 2011, K.C. Woolf.
Photo 'Grapes' by Dave Rutt, available under a creative commons license. © 2008, Dave Rutt.

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Health: My Precious.

As you know, health is an important topic to me. Six years ago, when I hit 30, I decided to stop taking it for granted and turned my life around.

Since then, I've managed to live a good and healthy life, enjoying what is most important to me, while cutting out what doesn't matter.

I would never give up chocolate, or good wine, but I can't remember the last time I had a soft drink or a crappy candy bar.

I eat cake at parties, but wouldn't buy it for myself unless I had a very good reason. I don't keep sweets in the house either - with the exception of gorgeous, bitter, dark Belgian chocolate. I cook from fresh as much as possible and buy my yoghurt unsweetened.

I'm by no means a well-organised, disciplined or exceptionally consistent person, but I am stubborn and I recognise quality of life when I have it.

Never will I go back to the way I used to lead my life. My body is not going to last forever, but as long as I'm alive, I will treat it with love, care and respect.

About half a year ago, a friend pointed me to a video about the effect of sugar on our health. It confirmed a lot of what I had observed and experienced during those 6 years. It motivated me to reduce my sugar intake even further, as close to zero as I could, without feeling I was missing out.

It's been easier than I'd expected. The less sugar I eat, the less I crave it. I still eat cake at parties, and have my daily piece(s) of dark chocolate, but that's about it.

When I really want a sweet drink, I make my own lemonade with fresh lemon or lime, sparkling water and drops of stevia.

Today, at the start of spring and in the spirit of good intentions and fresh beginnings, I want to share that video with you.

Regardless of what you do, it can never hurt to be informed.

Just remember, health is not about guilt, discipline and 'have to's'. It's about finding a balance in life that works for you and adds to your overall happiness.

Here's the video. The speaker is Robert H. Lustig, Professor of Clinical Pediatrics and a specialist on childhood obesity.





If you want to exchange ideas, inspiration or recipes, drop me a line!

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Manage your body weight - the green way - part four: the list!

Continued from part three.

Now let's look at a few more green, sensible and meaningful ways to get rid of those energy reserves. I'm offering a long list here, not because I think you should do them all, but to make sure that there are at least a few suggestions in there for everyone. It's by no means comprehensive, so feel free to add any ideas you have in the comments below.

- If you have one, walk your dog more often. He/she will love you for it. (Don't try this with cats. It simply doesn't work.)

- If you have kids, play active games with them: tag, ball games, limbo dancing, lifting them in the air and pretending they're aeroplanes, and whatever you can think of that requires muscle activity. If you don't have kids, borrow your sister's, brother's, neighbour's, ...

(c) T.M.O.F. - cc

- Instead of dumping it in the dryer, hang your laundry outside. Consider this valid exercise. As a bonus: you'll have to take it back in afterwards. Double exercise points!

- When unloading groceries: don't pile up shopping bags or boxes to carry them inside in one go. Instead: walk a few times back and forth. Much better for your back, and every extra step counts. (Although I have to admit: piling them up and balancing isn't bad either, as it counts as weight training)

- Try to combine walking or working out with grocery shopping. Instead of driving your car to the supermarket and then going for a walk, jog or workout afterwards, consider walking or jogging to the baker's or the neighbourhood store.

- Bring a packed lunch to work, take it to a nearby park or public garden, go for a walk, and have lunch al fresco.

- Wash your car by hand (with a spunge and a bucket of water and just a little bit of soap) instead of driving to the carwash. There's no need for lots of hose action if you apply "the force", i.e. muscle power. If you have kids or a playful spouse or friend, get them involved.



(c) Daniel McCullum - cc

- Two words: snowball fight. In the absence of snow, water balloons will do.

- Use the commercial breaks during your favourite television programmes to get up, stretch a bit, do a silly dance to one of your favourite songs, or get a couple of minutes of house work done.

- Wiggle your toes any chance you get. Don't forget to enjoy it.

- Make love as often as you can. Sex is a great way to get your heart pumping and your whole body moving. (If you're under the legal age in your country, or a sex addict: please ignore this advice. Silly dances are fun too)

- Instead of going out to eat, with a partner or with friends, prepare a picnic basket, go for a walk and have a fun or romantic picnic in a beautiful setting.

- When you take the bus or tram to work: get off a couple of stops before or after your regular one. That way you have a short walk that helps you to be fully awake for work, or that can refresh your buzzing mind afterwards. It's also a great way to see more of your surroundings, to meet people in a different environment or to get inspired for other activities: you might see posters for a concert, an art exhibition or a museum you haven't been to. Also: vary! On a bright sunny day, be brave and go for more stops; if it's cold, go for a brisker walk.


(c) Manjith Kainickara - cc

 - Grow a garden. Don't let it die. If you have a piece of land, however small it is: cultivate your own fruit, veggies & herbs, and take care of them. If you don't have the space, be creative: get pots for your balcony or window sill, look for allotments or communal garden projects in your area, or talk to an elderly neighbour with a plot of land. They might love to get some help or let you use it, in return for a small share of the harvest. Herbs especially are great, because they're easy to grow, and they really spice up your meals with their gorgeous scents and vibrant shades of green, yellow, red, purple, ....

- Have a housecleaning competition with your partner, roommate or children. Assign each competitor a room, or part of a room, and the first one to get their side spotless, wins the prize! This is by far my least favourite tip, regardless of the prize.

- Get to know the area or city where you live. Challenge yourself by hanging up a map, putting pins where you've already been, and give yourself a week, a month, ... to fill up the empty spaces.

- Volunteer in a soup kitchen, animal shelter, community building or after-school project. Most of the work includes physical activity and it's a great way to give back the energy you've been storing.

- Mind your posture. It's not just better for you physically (it takes more muscle effort so you'll burn more calories), it also helps to boost your confidence and makes you feel better about yourself.

(c) Jean-Pierre Dalbera - cc

- Dance. At parties, weddings, in clubs or on your own. Take dance classes. There are so many genres to choose from: bellydancing, African, hip-hop, flamenco, salsa, swing, jazz, Bollywood, Indian temple dancing, tap dance, ballroom, capoeira, disco, medieval, you name it. There's a style for everyone!

- Visit interesting places. Travel, explore and discover parts of your country, continent, planet, galaxy, that you haven't been to before. Few things are more inspiring than being in a new environment.

- Play an instrument. Any one will do, but the heavier the better. Percussion comes highly recommended.

- Organise birthday parties for your kids, family or friends. Look for fun and creative themes and make the decorations, toys and games yourself, on your own or with friends, family or other parents.

- Walk around when you're on the phone (works significantly better with mobile phones)

- Move your scanner, printer, ... further away from your desk so you have to get up every time you need to use it. Don't get annoyed about it. Consider it exercise and praise yourself.

- When you drive to work, park your car further away. Even if it's just on the other side of the carpark, or a couple of blocks away, every extra step counts.

- Take the stairs whenever you can. If you start off in a really bad shape, take the elevator to 1 or 2 floors below where you have to be, and walk the rest.

- Take massage classes with a friend or partner. Practice often on the people around you. Be sure to get their permission first.

- Stretch, swing and shake! Whatever you're doing, whether it's cooking, reading, typing or slouching. Stretch in all directions, swing your arms and legs, wiggle your shoulders and shake that bootie.


These are just ideas. I hope you've found a few you like, and most importantly: I hope they've inspired you to come up with your own, which - by the way - I would love to hear.

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Manage your body weight - the green way - part three. Exercise!

In the first article in this series, I had a look at a few underlying principles of managing your body weight, and tried to frame it in a more ecological and holistic context.

In the second, I explored the food side of weight management, with the underlying principles and a bunch of tips and tricks to consume fewer calories while still maintaining your quality of life.

And the same principle applies to exercise: any type of weight management that's going to work in the long run, shouldn't impose on your quality of life. It might itch a little here and there, but that'll be generously compensated in many other areas, feeling like an overall win.

Even though it makes more sense not to consume more than you need, the reality is that many of us don't want to resist or avoid high-calorie foods all the time. Or give up chocolate and stop going to cocktail parties. Does that mean we're doomed?

(c) Capt Kodak - cc



Not in the least. It's perfectly possible to manage your weight and still enjoy the good things in life. I know I do, and have done so for years now. You just need to be aware that it's a balancing act, and it requires making informed decisions. Fortunately, there's no such thing as failure. There's just learning, improving your strategies and moving forward.

First, let us get back to the 'green' basics.

When we consume too many calories, what we basically do is take in more energy than we need. That energy comes from somewhere. In life, there's no such thing as a free lunch, literally.

The energy comes from other life forms (the plants and animals that we've eaten, and indirectly from the sun), and we consume that life to continue our own.

When we take in more energy than we need for our normal activities, our well-functioning bodies store it as fat, unless (or until) we use it up. Until we do, it also means we are taking more from this world (in the form of food) than we are giving back (in the form of activity). That doesn't make us bad people, and we don't need to feel guilty about that. It's part of being human, but so is the ability to be aware.  


(c) sparktography - cc

Don't give in to guilt. It's generally not useful in a healthy weight management plan. Instead, we risk using it an excuse.  

Guilt makes us feel bad about ourselves, and often powerless, which then becomes another reason to remain sitting on the couch, wallowing in self-pity or self-reproach. 

Instead, what we really need is the courage to face the facts. Then we can start looking for useful ways to burn our excess energy. Giving back to where it came from. Look at your fat as potential, waiting for you to devote it to a worthy cause.

There's a huge difference between being overweight, and being someone who has been "storing energy up till now." That difference is made by what you decide to do, right now. You are not a victim. You have more control over your life than anyone else. It might not always feel that way, but it is true.

So let us look at ways to transform that stored energy back into meaningful activity. It has come from the world, it is now time to give it back. You have the insights, the energy reserves, and the motivation. You might not have the perfect knees, back or metabolism, but we can all work with what we've got. 


I want to make clear that I am not pleading against fitness or workouts. If you enjoy running on a treadmill and it makes you feel good about yourself, keeps you motivated, gives you energy and strength for other projects: great! Your health and well-being are what matters most.

(c) Ulf Liljankoski - cc



But if you're not getting much out of it, and you're just dragging yourself to the gym purely to lose weight, it might be time to find an activity that feels useful, that motivates you to go on, that makes you happy to be alive, that makes you feel part of the greater clockwork. 



Personally, I am a great fan of weight training (workouts with free weights). Yes, the heavy ones. Yes, like the guys in the gym, and no, it won't make you look like a body builder. (Lots of great information about that on http://www.stumptuous.com/).

Why weight training, and why it doesn't feel meaningless to me? Plenty of reasons:

• It's great willpower training (everyone who's tried it knows how great it feels when you squeeze out that last rep)
• It's a very efficient way to become stronger, which is useful for many other daily activities, from carrying groceries (or children), gardening or house work, helping friends move house to defending yourself or getting out of an emergency situation
• It's something you can do at home, with basic and inexpensive equipment.
• It doesn't take hours a day to build it up or maintain it.
• You can start off slowly with a few simple exercises, two or three ten minute sessions per week, and build it up from there, together with your physical abilities and your confidence. .

But any other increase in physical activity will make a difference. It's important to take your starting situation into account, and build it up from there in a way that increases your overall health and joy in life. Step by step, changing and adapting along the way.

Don't forget: every time you wiggle your toes in joy or wave at a friend or neighbour, you are making your muscles work and you're spending energy. Every extra step you take, you're burning off calories. And if you've enjoyed that step and on top it has benefited friends, family, your community or the world at large, it pays off times ten!

Up next: a list of green and meaningful exercise tips & tricks.

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Cider, sushi and Sunday aperitifs.

Another lovely sunny day today, which I wanted to celebrate with a healthy pre-dinner drink, especially after last night's (Somerset) cider tasting.

Two dear friends had got us the ciders (3 kinds: Cox's, medium dry and oak matured), and after a bit of doubt what food we'd pair them with, we decided on sushi.
 
I tried to make sushi for the first time about a year ago, and found out that - once you get the hang of it - it's not really that hard.

Of course I wouldn't compare mine to anything made by a real sushi chef, but for 'regular home consumption' they're pretty good.

On top of that they're fun to experiment with, they're healthy, made with a variety of good quality fresh ingredients ánd my immediate environment loves them, which is what matters most, really.

Pairing sushi with those exquisite ciders was a bit of an experiment, but we were surprised at how well it worked. Definitely something we'll be doing again!

But this morning I felt like a healthy, refreshing, sugar- and alcohol-free aperitif, so I decided to go for one of my (as yet unnamed) classics. Name suggestions are always welcome, by the way.

Here's how to make it:

1. Take a long-drink glass
2. Add an ice-cube if you want (I would do this in summer, I didn't now)
3. Add a splash of grapefruit juice
4. Add a splash of lemon (or lime) juice
5. Top up with sparkling water
6. If you have a sweet tooth: add a bit of natural sweetener. (I use stevia).
7. Stir and taste if it needs more grapefruit, lime or sweetener
8. Add a splash of carrot juice for the taste and the orange gradient effect.

(Use freshly squeezed juices if possible, but bottled will do, as long as it's got no added sugar. You don't need a lot of juice, it's just a bit for the taste and the colour, so this drink isn't high in fructose either.)

Enjoy!

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Manage your body weight - the green way - part two: how to take in fewer calories?

In a previous article: Manage your body weight - the green way I pointed out a few reasons why it's a good idea to consume fewer calories when you want to lose weight or maintain your current weight.
Not only because it will most likely help you shed those extra pounds, kilos or stones, but also because it makes sense in a wider ecological context.

It took me a while to gather the courage to write that previous article, because I know how sensitive the subject is (been there, got the T-shirt and got rid of it again. It's way too big now and I plan to never need it again). It's so easy to get demotivated rather than inspired, to feel put down rather than uplifted.
In the end, I wrote it anyway, because it's something I strongly believe in, and it represents a way of thinking that makes small and everyday actions and decisions part of a greater whole, which - to me - makes them more meaningful. Most of the time, that's worked as a huge inspiration.

The most difficult changes when you decide to manage your weight, health and everything connected, are the new mental attitudes and habits you have to develop. That and the old ones you have to get rid of. It requires being honest with yourself. No more excuses. You are not a victim, your past might have shaped you in many ways, but it does not determine all of who you are or where you're going. You are yóu, right now, and yóu shape your future by making healthy decisions, day by day.

Again, easier said than done, so let's look at a few basic principles that can help us manage.

First of all, you don't have to do this alone. Even though we might not be aware of it all the time, we all have an amazing ability to learn and adapt. Your best friends on this journey are Patience and Knowledge.

Patience because there is no quick fix for weight loss and weight management. Run from anything or anyone who claims otherwise. You don't gain pounds overnight, regardless of what the scales tell you the day after a heavy night out. (Most of that weight is water because your body is doing a good job at dealing with the food & drinks you had.) Fat accumulates gram per gram, and that's how you're going to lose it.

Knowledge is equally important. You need to become aware of what foods are bad for you, and try and see through the mounds of unreliable and false information that are out there. Learn about calories, about how certain foods (e.g. sugar, trans fats) are processed by the body and which ingredients (e.g. sugar, trans fats) to avoid. And learn to read food labels.

But the kind of knowledge that might be even more important, is knowing yourself: your strengths and your weaknesses. You can make this journey easier for yourself by finding ways that work for you.
For instance, if you know you are a social person, get your friends to help and support you, or look for people who want to do this with you. Start a club with regular activities, cook healthy meals together or for each other. Regardless of how busy you are, you can find ways to make this a co-op.
(I'm going to devote a later article to this topic: practical tips & tricks for different types of people, so stay tuned for that one.)

Here I want to focus on more general principles that can help anyone, regardless of your specific personality or preferences. These are strategies have really helped me (and many others), and even though the specifics of our minds and bodies are all different, we still operate according to the same basic principles. After all, we're all part of nature.

Here we go...

1. Avoid sugar. It's not a coincidence that I put this on number 1. Avoid sugar in all its forms. Not just refined sugar, but also corn sugar, cane sugar, honey and all other sugar-like products that are marketed as healthier. Avoid sugary drinks as well, including unsweetened fruit juices (as they still contain a lot of fructose.)
   There are 2 big reasons for this: a) sugars make you crave more sugar, and are therefore likely to make you eat more (see below), and b) all those sugars contain a high percentage of fructose, which is now regarded by many nutritional scientists as one of the number one causes of obesity, cardiovascular disease and type II diabetes. That research shows that our brain ignores fructose intake (meaning that all fructose-calories you take in don't trigger satiation), which means you'll need to eat a lot of other foods in order to feel satiated, leading to a much higher overall calorie-intake.
   It is okay to eat fruit in its pure form, with all its fiber, vitamins and minerals. But avoid fruit juices, even the unsweetened ones.
2. Reduce highly processed and refined carbohydrates: white breads, white pasta, sugar (see above), in short: anything with a high glycemic or insulin index. Those foods break down easily during digestion, releasing glucose quickly into your blood, thus making your blood sugar levels spike first and drop later, which makes you crave more carbs. They're associated with obesity, coronary heart disease and type II diabetes.
   For most of these there are healthier alternatives, made from whole grains. 
3. Avoid trans fats. All fats contain a lot of calories (9 kcal per gram), but they also help to make you feel satiated, and many fats are good for you. Don't worry too much about saturated fats and full-fat dairy. Lots of modern nutritional research shows that they have been incorrectly associated with cardiovascular disease. Butter, coconut oil, palm oil, etc. aren't bad for you (but: use in moderation because of the high amount of calories). (Partially) hydrogenated fats like the ones you find in margarines are the ones to avoid, as are roasted nuts and many vegetable oils when they've been heated.
4. Avoid ready-to-eat meals and ingredients. You have no idea what's in them, and they often contain a lot of sugar, salt and additives. Instead, try to cook from fresh, and develop strategies that work for you:
• cook larger batches and keep them in the freezer for later in the week
• make a list of basic healthy ingredients that keep a while and make sure you have them in the pantry, cellar, fridge or freezer. Focus on items you can make a quick yet healthy meal with, in about the same time it would take you to order in.
5. Eat 5 to 6 smaller meals a day, instead of 3 big ones. This gives a psychological bonus: it reduces the time between meals, which makes it easier to stick to smaller portions. This way you don't have to eat to "bridge the next 5 or 6 hours", and it helps to prevent the big hunger spikes right before a meal that make it harder to make healthy choices.
   Be careful though: don't use this as an excuse to eat more. Calculate the total amount of calories you need per day, and divide that by 5 or 6. It usually means that you aim for 5 to 6 smaller meals of around 300 calories each. You'll soon learn to optimize those 300 calories: eating more vegetables for instance gives you a lot more volume for those 300...
6. If it's not good for you, don't buy it. When the cravings hit, you can't guttle what you don't have in the house. And the cravings will come: your brain will try anything to hold on to those fat reserves. Therefore: manage your environment to minimize the risk of digging in.
   Counter the cravings with positive thoughts and distractions. Focus on your quality of life by refusing to buy or eat anything that doesn't meet the high standards you choose to set for your life. Drinking water or herbal tea can help as well, as very often a craving is actually disguised thirst.
   It's important to know that your daily willpower is a finite resource, so pick your fights carefully.
7. Don't ever go shopping on an empty stomach. It's a battle that's very hard to win: your brain will point out every food item in the entire store. You'll see, feel and smell food everywhere (a natural reaction - it's your brain's way of getting you to eat when you're hungry), and you'll almost inevitably come home with easy, ready-made food, stocked with sugar, salt and all kinds of additives that you want to avoid.
8. Drink lots. Often when you think you're hungry, you're actually thirsty. Still water is the best, followed by herbal teas if you like the taste. Drink milk or lactose-free alternatives if you want (count the calories though if you're trying to lose weight).
   Avoid artificial sweeteners: there are so many contradictions in the research results that it's just too risky.
   Experiment, come up with your own combinations and recipes. One of my favourites is a sugar-free and low-calorie chocolate milk, with skimmed milk, pure cacao powder and sweetened with a few drops of stevia.
9. Look for clever and healthy/healthier alternatives. Many "quick" comfort foods can be replaced by a healthier alternative. Be creative, experiment and enjoy! A few suggestions:
• make your own sugar-free lemonade: squeeze 1 lemon or lime in a glass with an ice cube, add a few drops of stevia (a natural sweetener) and top up with sparkling water.
• quick pizza: take a slice of (wholemeal) bread, a few tomato slices (juice and seeds removed) or a spoonful of tomato puree, some fresh or dried herbs (basil, oregano, chives, nettle, ...), salt and pepper and a slice of cheese (mozzarella or other). Add some vegetables (or leftovers) and bake in a pan, in the oven or under the grill. It's quick and delicious and you can vary according to your own taste: with spinach & feta cheese; smoked salmon, cream cheese & dill; mushrooms & blue cheese; bell peppers & feta cheese; pesto and vegetables; ... 
10. True quality of life above everything! Don't settle for crappy food. If you want to eat a piece of chocolate, don't go for lesser quality.
    Choose quality over quantity, and you'll find that you'll often consume less.
    An example: I promised myself, when I really wanted to eat potato chips, I could, but only from the best chips place in town. I chose not to settle for anything less. An interesting side effect was that I actually craved it less because it wasn't forbidden, and that half of the time when I did want chips, that particular place was either closed, or I couldn't be bothered going over there and had something healthier instead, because that was the only stuff that was close by.
    Also: focus on what you really want. Food is often just a substitute for something else. Are you bored and inclined to nibble? Do something interesting, challenge yourself, call a friend, go for a short walk, read something, meditate, do a couple of sun salutations, go online and read an inspiring blog, or write one of your own. Choose to be honest with yourself. It's the best way to learn and change the habits that don't help you ahead.

And, very important for all of the tips above: it's okay to get it wrong sometimes. Every day offers you new chances to start over.
Continued in: Manage your body weight - the green way - part three: exercise!

Want to read more?
Here are a few interesting links where you can find more background information and/or inspiration:

Sugar: the bitter truth.- a 90 minute video: a presentation by Robert H. Lustig, professor of Pediatrics in the Division of Endocrinology at the University of California. Well worth the 90 minutes.
Krista's Eating section - the "eating" section of stumptuous.com, full of inspiration, recipes and tips&tricks.
Fitday - one of many sites that help you to keep track of what you're eating. The free account gives you access to a calorie calculator, a personal journal, weight & measurement tracking, and much more.
World's healthiest foods - a list of the healthiest foods, in-depth descriptions of the health benefits, related articles and recipes.

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Manage your body weight - the green way

Health in all its aspects has always been a topic quite close to my heart, and lately I've been thinking a lot about the basics of weight gain (and loss) and how that ties in with our lives and our environment.

The first question I had to tackle was: when does a person (or animal) gain weight? And the answer, reduced to its foundations, isn't that complicated (even though the circumstances usually are): we gain weight when we eat more calories than we burn. Meaning: when we consume more energy than we physically need.

And this is an interesting point to take a closer look at.
First of all, we need to be aware that all food we eat, is energy that was part of another living being, be it an animal or a plant. That life form - and, in case of animals, whatever was needed to feed it - has died (or lost a few parts) to keep us alive a little longer. I'm not saying we need to live our lives feeling guilty about it - we are part of nature and that's how it works - but I believe it's vital to acknowledge our food's true origin in order to recover a more natural and healthy relationship with nutrition.

Now, looking at it in this way, we have several ways to manage our weight. Let's look at a few options for weight loss:

1. We consume more energy than we need (or the exact amount), but burn off the extras with exercise, and then some.
2. We do our normal daily activities, but we eat fewer calories than we need, thus burning off our reserves.
3. A mix of both.

From an ecological and sustainable point of view: which of these makes the most sense?

I would say the second: take in fewer calories, and as a result we'll burn some of the extra energy our bodies have stored as fat. It's the perfect way to restore the balance between the energy total we consume during our lifetime, and how much we actually need to stay alive and healthy.

Don't get me wrong: I'm NOT pleading against exercise. When we lead sedentary lives, our bodies need us to move around more, to get our hearts pumping and our muscles working.
But I am pleading for a more conscious approach to the food we take in, and to what we spend that energy on. Somehow it feels absurd in these times of impending resource and food crises, overfertilisation and animal cruelty, to overeat and then step on the treadmill to burn it off.

At the same time the reality of weight loss is a very complicated issue, tied in with lots of physical, cognitive and emotional factors. And often there's guilt, resistance, social disapproval and stigmatisation to tackle on top of everything else.

But to me, those are just more reasons why it we need to go back to the basics, and look at which of our behaviours and understandings aren't helping us to go where we want to go, wherever that might be.

Fat in itself isn't evil, it's not a safety blanket nor is it a cosmic (or genetic) conspiracy. It's just energy we're storing. Energy we can still use, whether we still believe that or not. Energy that we've acquired through cannibalizing other life forms, something we all do, every day. There's no point in feeling bad about it, but let us acknowledge the fact and use that awareness to fuel our resolve and - if necessary - to change our outlook on our personal energy balance.

Let us not take our food for granted, and use our stored energy well.

Therefore, apart from being conscious about our food intake, can we come up with forms of exercise that benefit other living beings? Our immediate environment, our pets, families, communities or - if we get really ambitious - society as a whole?

Continued in: Manage your body weight - the green way: part two: eating.

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