In the New Year, Focus on Gains in the Kitchen

Apply your muscle mindset to micronutrients

Every year, and perhaps every day, Dr. Internet tells us we need to cut out an entire food group to lose weight. And although I’m not a nutritionist, I have observed over the years that the type who jump all in on a trend eventually can’t stick with a restrictive diet. And on top of that, they develop some sort of food anxiety that manifests as obsession.

Seemingly every five years, it’s a new restriction, but with the same results: nothing changed. What I wish for them, and for you too, is to develop a healthy relationship with what they consume. All of it. Soda, blueberries, fish, broccoli, all of it.

Is the relationship with soda the same type of relationship you should have with blueberries? Absolutely not. Think of the ultra processed crap like the toxic person in your friend group who complains all the time and makes you miserable when you are around them. But every so often at a party you share a laugh, and then you go on about your business.

It is said that the opposite of love isn’t hate, but indifference. The commonplace tendency to demonize sugar or carbs or fat doesn’t work in the long run because an emotional connection remains. Adjust your mindset, and maybe you can finally conquer the reoccurring weight and health issues that are directly correlated to diet.

My theory is that by prioritizing adding micronutrients, rather than reducing something, will put your focus on an upward spiral. The trick is how to add them in a sustainable way.

I like that on the Blue Zones website there is a chart encouraging us to think about our intake on a daily, weekly, and monthly level. Personally, I can’t be bothered to stress out over food every day, so I try to think about my nutrient intake over the week. Remember that these pinnacles of health don’t live like monks 24/7.

And when I have one of those days where I buy something crunchy and chocolatey to soothe my nerves, that’s OK because I’ll eat some fruit the next day because that’s what I already have in my home for the week.

Overall, I have some priorities for my micronutrient intake. Because I had terrible acne as a teen, I’m still obsessed with my skin. That means my fridge will almost always have a green veggie high in Vitamin C, and fruits packed with antioxidants. My brain is my money maker, so I buy sardines and blueberries at least twice a month. Those are my main staples, and I try to rotate other things to keep it interesting.

Everyone, and every body, should have their own priorities based on what’s important. Think about if your family has a history of bad heart health, if you don’t spend enough time in the sun, or if you could stand to be a bit more regular. (Bonus tip: add some jumping jacks to your fitness routine to encourage more internal movement.)

Each week I try to think about what my body will need, like iron if I’m about to start my period, and what my mental satiety will need, like fruits I haven’t had in a while. I’m a busy person, so I do buy processed things in packages, and I’m at peace with that. But I keep it to a minimum.

Since I have a bit of a chocolate addiction, I don’t buy cookies or candy on my normal grocery shopping days. On other days when I’m out and about and in the mood, I will grab a fancy dessert to savor a bit of saccharine pleasure, and to support a local business in the process.

I love an automated workflow

Since I’m a busy adult (I know, I’m a unicorn), I try to make my meals as uncomplicated as possible, with little mental load.

Because I prefer to go to the gym in the mornings, I had to learn what my body needs to get me through a tough workout. My blood pressure is naturally on the lower end of normal, so in the mornings I need a post-americano boost from salt and/or sugar. And since I get nauseated when working out on a full stomach, it has to be small.

Sometimes I go with half of a protein smoothie, and other times I scramble an egg with leftover rice or tostones. This means that when I’m off to the gym, my body has already got a boost from processing the fuel from the macronutrients carbs and protein, and then some micronutrients like Vitamin C, fiber, potassium, Vitamin D, and so on.

Post-workout I like to cool myself down with a smoothie bowl with granola. Antioxidants, fiber, vitamins, and minerals. Not too bad before noon.

For lunch, lately I’ve been embracing the bowl or wrap lifestyle. To make it appetizing, I make sure there are a few colors involved (e.g. purple cabbage, orange carrots, green lettuce) and there is a handful of savory crunchiness mixed in. To make it easy, I add a dash of some sauce — a pesto from my local pasta maker is my go-to. You can also add some leftover sauces from the last time you ordered Mexican or Indian food.

And then for dinner, since I already did a good bit of nutrient stacking during the day, I eat a boring meat + veg or meat + carb combo. Seriously, my hat’s off to those of you who enjoy creating an action-packed dinner. But then again, my workday starts after noon, so dinner is just a brief pause before I get back to the grind.

Final thoughts

Because my food intake is on autopilot for 4–5 days, going out for a B.E.C. on sesame or grabbing an empanada on the go isn’t that big of a deal, and more importantly, I don’t beat myself up about it.

Having a healthy relationship with food is about fostering a healthy relationship between your attitude and your body. Food can not and should not be your enemy — if something doesn’t serve you, then over time you just need to give it less and less real estate in your mind.

If you find yourself with high anxiety over your daily intake, there are many kind professionals you can talk to who can guide you to a more sustainable outlook.