All things in moderation?
When making a healthy lifestyle change, especially when it comes to food, who hasn’t heard ‘everything in moderation’ from family, friends and even our doctors. Some say it’s too hard to give something up, so just cut back. A little sip or a taste can’t hurt. Sounds good, but why not start after dinner, after our vacation, or after the holidays. Go ahead, have a little. No one is looking.
But actually, as I have heard Dr. Michael Klaper say many times, ‘our bodies are never not looking’.
When it comes to improving our diet, there is no question that we all benefit from doing better, even a little bit. Eliminate a harmful animal food and replace it with a healthier plant-based option in the hope that your health will improve, and it often does. The Adventist Health studies compared the health outcomes based on the degree of animal products they consumed. It showed that as people ate less meat, fish, eggs and dairy and more vegetables, grains, legumes and fruit, people got healthier. For everyone who has ever tried Meatless Mondays, ordered plant-based options while dining out or traveling, or ordered prepared meals for dining in, or decided to ditch the dairy for some unsweetened non-dairy milk and yogurt, you are on a great path. Keep it up!
But, not so fast. Does moderation help us heal?
Moderation is harder than it sounds.
We make 200 food decisions a day. Moderation causes us to rely on willpower, count on a supportive family or hope for a healthy workplace. We may eat better than in the past, but we can still find ourselves managing the same health issues: still part of the medical system, counting calories, watching our diet, and being painfully aware of what we can’t eat. Our taste buds and cravings take longer to change. We may still have tempting food options in our home, ingredients that are sabotaging our progress, favorite cheat dishes at the local restaurant, family members who always bring their signature dish and we don’t want to hurt their feelings or we can’t risk our holiday traditions. Eating healthy foods only in moderation leaves us in a sort of food limbo. They call it a slippery slope for a reason.
Many foods are addictive.
We know the benefits of fully eliminating other addictive substances, such as drugs, alcohol, gambling. No one says to the alcoholic, I know you gave up vodka but here is some wine, or to the gambler let’s go to the track to just watch the horses run. We know that even a little of something that is addictive can be a trigger for many of us. So what about our food? The overwhelming amounts of salt, fat, and sugar in the Standard American Diet especially from processed foods, even vegan processed foods, causes the dopamine in the brain to want more. The supersaturation of flavors makes the sweetness from fruit or a sweet potato pale in comparison to the high protein energy bar (dessert) you had for a snack earlier. By continuing to use oil, your palette doesn’t change. (It is sad because you really taste your food so much better when you get rid of the oil, not to mention cut out 120 calories (14% from saturated fat) for every tablespoon you eliminate). Whole plant-based foods prepared in healthful and delicious ways can be eaten abundantly. Eventually, that sweet potato tastes sweet again and you crave the healthier foods with no regrets.
We may be sicker than we know.
For those of us with one or more chronic health concerns, taking medications and/or considering surgery, you are in good company. Only about 3% of us have been shown to live a healthy protective lifestyle. With every forkful of food, we either get healthier or sicker. Known health issues can be a strong motivator for some, but for those who think of themselves as healthy and symptom-free, you may ask what is the harm in moderation for now?
Do I want to take my chances with moderation and transition slowly or make a change now that can improve my health sooner rather than later? According to Dr. Michael Greger, if we are at a normal level of risk, we are likely to die from all the normal diseases.
Most chronic diseases actually take years to develop and progress.
- In a study of soldiers killed during the Korean War, 77% American soldiers had significant plaque at an average age of 22.
- Early detection of cancer is really late and is growing years before it shows up on a scan.
- Allergies can trigger autoimmune diseases through a constant over-stimulation of the immune system (9:26)
- 10-15% of those with GERD have an increased risk of developing Esophageal cancer
- Risk of breast cancer goes up 10% for each additional drink women regularly have each day.
Would you rather get better sooner or later? Think about it. Have you ever stepped into a body of water on a cool day and it took you 20 minutes to immerse yourself while your friend who jumped in after a few minutes was already benefiting from the joy after they got used to the temperature change. As Doug Lisle, the author of the Pleasure Trap says, people rarely get better with moderation. Several plant-based experts have even made the case for why ‘moderation kills’. We have nothing to lose by being all in and everything to gain. The right foods can help our body heal itself and quickly.
Food is Medicine.
Moderation may not be enough to help you reach your health goals. Instead, commit to eating plant-based for a few weeks or a month. Allow your palate to change, your health to improve, your doctor to say wow, what have you been doing? And then add another month to that. I just celebrated 9 years and am not looking back!
For anyone who has tried to be 100% and it didn’t go well or you didn’t stick with it, especially if your health concerns are coming back, recommit and get the support you need.
- Perhaps you still have a cabinet full of the wrong foods (empty it out) or a partner who doesn’t understand what this means to you (ask for their help).
- Maybe this would be a good time for a refresher on the power of a plant-based diet by re-watching Forks Over Knives or What the Health.
- Sign up for a newsletter (see below) that helps you stay on track.
- Maybe it would help to attend a plant-based nutrition/cooking class, maybe one in your area.
- Hire a plant-based coach to help you make lasting lifestyle changes.
- Don’t forget to share some of your favorite reference material like this plant-based physician guide with your doctor to get them on board with your new lifestyle (If they are looking to team with a health coach for their patients, I would love to support them).
There has never been a better time to lean in and give a fully plant-based lifestyle a try. You can do anything for 30 days. Your palette will change, simple foods will taste amazing and your body will start to heal from the inside out.
Do you want to leave your health to chance or are you ready for a change?
