Day 13: Fish

So far, there's been no killing of animals in this diet. In fact, the only animal product so far has been eggs.

Eating fish means killing a living being. Some people think it's unethical, which is a valid stance. I think it's ethically acceptable, but it's also important to appreciate and truly value the lives that we take.

It's also important to be aware of overfishing, and to choose types that are more sustainable.

For your first taste of fish in at least 2 weeks, prepare it in a simple way. Bake it or broil it with minimal extra ingredients. Cut into it, paying attention to how it feels to separate one part from another. When you bite it, savor the light taste, and how it feels in your mouth.

There's a lot of protein and very beneficial omega 3's that your body will greatly appreciate. Visualize how this food will help your brain function. Though it won't literally happen this way, picture yourself thinking more clearly and remembering things better with each bite.

Say thank you to the individual fish. Perhaps it's a bit ridiculous, as the fish didn't exactly have a choice. (This exercise could even convince you to give up meat or at least cut back...) It's still better to acknowledge what was lost, and to appreciate what you've gained.

Carrots

Set up a small sampling of carrots in a bowl. It can be one whole carrot, or a few baby carrots, shreds, cooked or raw.

Pick it up, or take one with a fork. Think about how it was once under the earth, and how it was cleaned and prepared on its way to your plate. If raw, feel the crunch followed by the sweet flavor of it. If cooked, enjoy the juice that easily flows from the slightly chewy bite.

The beta-carotene in this serving can actually help reduce your risk of sunburn, as well as numerous other boosts to  your health. As you enjoy the sensation of the carrot, try to imagine the way your body will respond to the nutrients. No need to dwell too much on the specifics - just the notion of this food as a gift your body receives with appreciation.

Meditation on Apples

(It's hard to find time to keep this up... so I'm going to continue forward with the idea that it's OK for it to be disorganized as long as I'm throwing something on the page. It's not too hard to just write about individual food items.)

As you take an apple, and wash it in preparation to eat it, remind yourself of the blessing of clean water. Hold the apple in your hand and get a sense of its weight. Cut it into slices if you'd prefer, or just bite into it. Enjoy the crisp burst of sweet-sour juice in your mouth (depending what type of apple, it may be more sweet or more sour). All of the pleasantness of this experience will also provide you with vitamin C, vitamin B-6 and plenty of fiber.

Think about where the apple came from. Growing on a tree, outside in sunlight and rain. The tree is pollinated by bees or other insects. Think about the time it took to grow, and the work picking, packaging and transporting this to you. Sometimes (mis)associated with "temptation", it should be re-understood as the pure gift that it is.

Avocados

In addition to talking about each day, I'm also going to add random thoughts on different food items. Here's one on the avocado:

Like many fruits, this food probably came from somewhere far away. The avocado is not as sweet, but has a lovely texture and mild flavor, and gives your body healthy and sustainable fats. It's also very high in potassium, fiber, and vitamin B-6. Taste how filling it is, how it sustains your body and keeps your energy up over a long time. Say thank you for the sun, water, earth and air. Thank you for the work of humans who have toiled and transported this food to you. And thanks for the experience of being nurtured and sustained by powers beyond yourself.

Day 12: Non-wheat grains

More carbs! This time, it's an opportunity to try new things. Oats, buckwheat, quinoa, etc.

I held off on wheat & flour because there are SO many processed foods available with these in it that it takes away from the spirit of voluntary limitation that this is about. A side effect of that limitation is that it's easier to understand what it's like to have a serious allergy to something like wheat gluten. (The diet until now also doesn't have dairy or meat in it.)

On the other hand, it's helpful to consider how many foods are available even without meat, dairy or wheat. It's also good to note how many sources of protein can be found in the "allowed" foods so far.

Quinoa, in particular, is a great source of protein and other nutrients. It's not a actually a grain per se, but in terms of how it's used in cuisine, it might as well be thought of that way. It's a great food to add to a healthy, varied diet

"Eating Dessert First"

I totally get the sentiment behind the quote: "Life's short. Eat dessert first". In some contexts, it's totally in line with the idea of gratitude for food, because it encourages truly enjoying and relishing food. "Let yourself be immersed in the moment of eating!" In that sense, I will always agree.

On the other hand, I had an experience today where I ate some dessert first (because I had agreed to take my son out for frozen yogurt, and it had gotten close to dinner time). Turns out I was not actually in the mood for it. So the flip side is to remember that you don't HAVE to eat dessert at all to enjoy and appreciate what you eat. Sometimes what your body is asking for are actually things that are good for you, and it's important to be aware.

As much as it wasn't particularly healthy for me to eat that yogurt, I'm not letting myself feel guilty about it. It WAS pretty tasty, though my body was definitely sending signals that sounded like "meh". Maybe I will remember next time that it's OK for my son to have some without me, and that I don't actually need to "eat dessert first", unless I know I'll really enjoy it.

Day 11: Berries

Berries seem like a good follow-up to nuts. There are so many types of berries, it's a good opportunity to expand your horizons beyond the usual strawberry, raspberry and blueberry. The deep colors of berries are associated with their antioxidant power.

One thing that's kind of interesting about many of the fruits we eat is the way that they have naturally evolved over time due to human influence. This isn't the same as genetic modification or even intentional breeding, but a totally unintentional selection process. For hundreds of thousands of years, early humans ate the fruit that most appealed to them, and spread the seeds far and wide. Other animals played a role in this too.

I've talked about thanking the sun, the water and the earth for the food we eat. Those are big, concrete things that we can see every day. But the idea of "how food evolves", the way that life pushes forth, changes and adapts is also a good reason for gratitude. It's just as factual as the sun. Life force allows us to be and continues to sustain us. There is nothing we've done to deserve this, and we are inextricably part of it all.

Deep thoughts to go with each tender, sweet-sour raspberry!

Thoughts about spinach

Not exactly a "meditation", just throwing this on here...

Spinach is so, so good for you. Pick up one (raw) leaf, and feel it in your fingers. It's delicate and supple. Think about the way it connects you to earth, air, sunlight and water. When you take a small bite, notice the flavor. Enjoy it as it is; the sweetness and the bitterness together.

Cooked spinach can be enjoyed with a little oil &/or soy sauce. Since it's easier to eat more at a time when it's cooked, it's a good way to pack in the vitamins quickly.

Day 10: Nuts and seeds

Adding seeds here is a little tricky because squash and other veggies which contain seeds are already on the list. Here I'll invoke the principle of "you know what I mean", and if not, chances are you can probably make your own reasonable decision. It's not like what I'm putting out there is some kind of exact formula. Pretty much, if it contributes to gratitude, then it's a good idea. If it creates anxiety or uncertainty, then rethink it or skip it. That's the "formula".

The nice thing about nuts and seeds is that they contain a great deal of protein and minerals, because they have the stuff needed to begin a whole new plant. They are also a perfect snack: easy to carry around and store, and they provide energy that lasts a long time. Plus, they're delicious. There's a reason they're part of many desserts.

Cashews are especially interesting, because there's an entire fruit that goes along with each single cashew nut. (Note: a cashew nut is also technically a seed.) This isn't something you could just eat off a tree. It requires a lot of labor and processing. When you take a bite of one cashew, think about the human work and thought that went into getting it to you in this form. Enjoy its mild, almost sweet taste and try to visualize the food being incorporated into your body, receiving this gift.

Privilege

Over 12 years ago, I was laid off from my job and money was tight. I continued to buy meat and a few other items at Whole Foods, even though it was expensive. It made me very aware of my privilege, in a way that I hadn't been before. Prior to this, I regarded the decision to shop there as one made for ethical or health reasons - a reason to feel good about yourself. Though that financially difficult time was unpleasant, I'm glad for the way it reframed my mindset on this. It is good fortune to be able to purchase organic, ethical, healthier food. It needs not be looked at in any other way (no judgment of others). Anyway, a cultural split between "health nuts/crunchy folk" and "normal people" doesn't do much to alleviate wider environmental or health concerns. That split is worsened by smug attitudes, or the sense that eating healthy food is something only a "more enlightened" person does (or one who perceives themselves that way).

I'd prefer for people to recognize their food privilege and then do what they can to share their good fortune. Some of this is already being done. A good example is the food forest in Seattle, Washington. I'm grateful for the people who are behind this kind of effort, their creativity and their hard work!

Blessings

I was passing someone who was eating at a little cafe table in the train station. I have no idea who she was or how she felt at the moment. But I figured it wouldn't hurt to say a little blessing for her (to myself): "I hope you thoroughly enjoy what you're eating. That it satisfies you completely and that it contributes to your well-being." Said without judgment, or any further thought. That kind of random well-wishing doesn't have to be about food, but since that's the theme of this blog that's what I'm going with.

What does it accomplish? I don't know if it would really have an impact on the individual. I like to think it does, but I don't bank in it. It has more to do with my mental state. It helps to remind me of the positive emotions about food, without having to be in the midst of eating.

Imagination is extremely powerful. I don't have to really "buy in" to let myself enjoy the benefits of a belief. Kind-of like how you suspend disbelief when you're watching a play, except that the play you're watching is "life". I have no problem revelling in delusion, even though at some level I know nothing's really happening (ie the woman won't enjoy her food more as a result of my thoughts) But the practice still has meaning, at least as much as many other things I do or think. As my attitude becomes a habit, it will impact my tone and body language in ways that eventually will have an effect on others I deal with more directly.

Hm. This post veered very much toward the philosophical. Well, OK. That's just me. I can't help it!

Day 9: All other veggies

This provides numerous options. Quickly, off the top of my head...

Radishes, beets, carrots, squash/pumpkin, corn, okra, eggplant, peppers, tomatoes, cauliflower...

With the help of google to add a few more (though nowhere near all):

artichoke, avocado (maybe more of a fruit...), brussels sprouts, cabbage, celery, collard greens, cucumber, green beans, kale, plantains, rhubarb, seaweed, sweet potatoes, turnips, zucchini

The total number of vegetables available is huge.

Meditation on vegetables:

Start with something raw (and that you wouldn't mind eating raw). Take some time to think about its origins. Where did it grow? How far did it come to get to you? When you bite it, feel its crispness and get a sense of its taste. Maybe it's very plain, like a cucumber. If so, try to pay close attention to the flavor that is present in it. If it's something spicy, like a pepper, or slightly bitter, like a radish, let yourself take in those flavors simply as they are, not wishing for dressing or some other counter-agent. Immerse yourself in the experience of this food "just being" and yourself "just eating".

Self-Righteousness

The concept of self-righteousness goes along with "deprivation" in some ways. Frequently, when people feel like they are depriving themselves of something, they take on a self-righteous regard toward others who are not.

It's important to guard against this, because it can actually work against gratitude and positive regard for food.

Some foods aren't particularly ideal for our bodies and health (i.e. overly processed, or containing artificial colors or ingredients). But it's important to see the value in those foods anyway. If there are preservatives in it, this was done for a reason, a benefit that someone wanted at some point. After all, it is better to eat something with preservatives than to eat something rotten or stale.

When we choose to avoid unhealthy foods, it can be a "gentle" choosing. We can acknowledge what it is we might want in the unhealthy choice, and then turn calmly toward other options. This mental practice helps to integrate the competing parts of our psyche, to give voice to the part of us that remembers our delight eating Lucky Charms (or whatever) when we were a kid, and not denigrate the desires we feel there.

When we look down on a type of food, we're creating a split. Between "me" and "those who can't contain themselves", but also between "me" and "me".

I've also encountered people who have a sense of "us, as pure, wise, etc." and "them, as the masses who are willing to shovel crap into their mouths." But even looking at it from this wider cultural perspective, I feel like there's a falsity in that split.

In gratitude there's a kind of humility that's important. That we are lucky to have any food. That the preparation and care that went into what we're eating is something of value and it's not about a certain level of purity or perfection that we're trying to attain.

Well, this post is completely chaotic. It's like I have too much to say at once about this, and can't get it all into a cohesive package. This is the reason I'm blogging these ideas. Just throwing it all down. Because if I over-think, it's a barrier to even getting started. I may try to explore this topic more later and see if the ideas can gel a little bit more.

Day 8: Onions/garlic/shallots/mushrooms

These are like spices as far as the flavor options you'll have, but they're somewhat more substantial. Plus, a sweet onion, caramelized, can be so nice as a replacement for the more potent forms of sugar you're not eating.

These items, like potatoes, come from underground. When you eat them, give thanks for the life of the plant. Not as a way to anthropomorphize it. Just to connect to the fact that it is an individual entity in its own way, and that the loss of this individual self benefits you.

Hmmm.... I wonder if aliens at a far higher consciousness would look at us the same way while they blithely pop us into their mouths.

Well, if so, I hope they see me the way I look at mushrooms and decide to pass. I only included them here because I can't leave off foods just because I hate them. But I will stop short of writing why I'm grateful for them, or meditate on them specifically. I've tried to like them, but it didn't take.

Body acceptance

This is hardly a simple subtopic, but it's definitely a part of gratitude, so I'll make an attempt to put a few ideas out there.

Body acceptance is more than just about accepting fat, but of course that's a major theme. There's a concern about fat and its association with unhealthiness, but I plan to be neutral on that topic. First, because I'm not an expert, and second, because there are plenty of other voices out there which can discuss and advocate fat loss for the sake of health.

Instead, I want to look at the idea of seeing fat on our bodies from the viewpoint of how fortunate we are. It's not merely a symbol of our fortune, it's a direct result. Sometimes excess weight is caused by a lack of access to healthy things, or other kinds of misfortune. But in the case where that dynamic is not at play, what did happen is that the fat on our bodies is there because we've been able to eat what we want, when we want it, for most times in our lives. Having at least some fat is a sign of good health; it means that your body can withstand an illness. And fat makes us soft and cuddly - not a bad thing at all :)

One idea is to look in the mirror and not think about whether you're pretty or ugly or sexy or strong, or anything like that. Try instead to think about how thankful you are for the food that you were able to choose to eat that led to the bigger stomach or thighs (or whatever). This might be really hard to do in modern, thin-worshiping culture, to ignore what you're supposed to see as ugly. Anyway, whether or not you're particularly fat, you can also look at your body (in the mirror, or just looking down at yourself) and think about the ways in which the food you've eaten contributed to its form and its ability to move in such a variety of ways.

When I broke my elbow a few years ago, I discovered the many ways in which it can move (mostly because I couldn't do those things for a while). It's really amazing what an elbow can do, or a shoulder, or a wrist. Hard to simulate in a robot. Food is what gives you the energy to dance through this thing called life. And your complex, beautifully-engineered body is what carries you.

Day 9: Apples, grapes, bananas

Maybe one reason to feel grateful is that there's such a variety of food that I have to start grouping items together to fit everything into 30 days. The next time I add "fruit", it's pretty much going to be all fruits, unless I want to drag this thing out for a year. That was my original idea, actually, but it was just too hard to stick to in practice.

I grouped apples, grapes and bananas together because they are very "basic" fruits, some of the first that we eat in our lives.

Here's a little meditation on bananas:

It's hard to know exactly where the banana you're holding came from, but most likely it was very far away from where you are now. It's a very sweet and simple food. Good for babies, but enjoyable at any age. Un-peel the banana slowly, observing its shape and how easily the peel comes off. Smell its mild aroma. Take one bite and experience its texture. Note the way that each bite can split evenly into three parts. This banana will provide healthy energy, but also substantial potassium, fiber and vitamin B-6. Enjoy this opportunity for healthy sweetness and be thankful for everything that allowed you to experience this food!

Note: This is one of the few places on the internet where you can find a mediation on bananas. And I'm going to just say it: this is the best one. I guess "meditation" and "bananas" aren't words that are found together too often. So be it. Bananas are worth meditating about and being grateful for. You don't want to eat a "taken-for-granted-banana". (This is a joke I tell at work, though I'm pretty sure I'm the only one who finds it funny.)

Day 8: Oil

There are so many types of oil you can choose from: olive, corn, soybean, etc. The nice thing about oil is the flavor it adds, and the versatility of the dishes it will allow you to prepare with the ingredients so far.

Meditation:

At some point during the day, assuming it's within your health guidelines and personal tastes, prepare or purchase something salty and fried in oil. Take the time to really savor it, and recognize your ability to fully enjoy something so delicious. Think about how the times you eat this kind of food can balance with the time you eat plainer, simpler things and how that balance can lead to your overall health and joy.

Day 7: Potatoes

I figured it was about time to add a new carb other than rice. Potatoes can be combined nicely with veggies, eggs, etc.

Technically, they're a vegetable. And they do provide a lot of nutrients, especially if you include the peel and you're not eating the boxed, powdered kind. (If you ARE eating the boxed, powdered kind, no worries... It's still something to be grateful for!)

Before cooking it, hold the raw potato in your hand, and try to visualize it in its original home underground. While washing off the dirt, think about the value that this root has to you; the energy it provides. When you're ready to eat it, press your fork into a piece and feel its soft texture yield. Lift it to your mouth and press gently with your teeth. Enjoy the subtle, earthy flavor. Think of the many actions you will take throughout the day and how this potato will contribute to those. Take pleasure in the warmth and comfort of this food, and be thankful for its life-sustaining properties.

When you're a guest

One tricky part of following this plan is when you are someone's guest, and you feel awkward saying what you "can't eat".

I believe that gratitude requires that you be as good a guest as possible, which means you don't put them through extra work or awkwardness to accommodate you. This can be a little tricky, but in the end it's about sticking to the spirit of the thing.

Obviously, it's totally reasonable to impose on a host when it's for health reasons, ranging from extreme food allergies to a doctor's admonition to cut down on sugar. It's also reasonable to expect some kind of accommodations for religious or ethical choices.

But beyond those things, I really disagree that a host should ever be obliged to prepare things that conform to a diet that's intended to be temporary. It's fine to communicate your preferences ahead of time (though that may depend somewhat on the level of intimacy you have with the host). For example, knowing the situation, they might choose to serve rice instead of pasta. But the gratitude diet isn't something that should be pushed on anyone. That really isn't the point.

I believe that in the spirit of gratitude it's fairly important to eat what's offered. You have control over your portions, so you could eat a little extra rice while just having a taste of the pork chop or cream pie (unless you're vegan of course... in which case, see above). If someone takes you to a restaurant, you are more likely than not to find something reasonable to order without expecting it to conform perfectly with the "day" you are on (like, if it has a sauce with ingredients that don't technically "fit", that's fine).

I thought about this when I was a guest at someone's house while travelling in another country. They were offering me a variety of foods that were traditional for them, and it was a nice opportunity for sharing and connecting. I wasn't doing the gratitude diet at the time, but I thought about what it would have been like if I were. I realized that it would not be in the right spirit at all if I refused everything they offered because it didn't conform to a standard I had set. Much better to be mindful of the work and care they put into the meal they were offering me and to focus on really appreciating it.

So I guess the gratitude diet has a "when you're a guest" exception, but it's also really important not to use this as a loophole, where the host makes things at your request that normally wouldn't be part of the plan.

Of course, you might also be a host at some point, but you can certainly make things for others that you don't plan to eat yourself. Anyway, after the second week or so there are a lot of options, so that's probably not too much of a concern.

Day 6: Eggs

Eggs are another source of protein to add to your diet, and are packed with many other nutrients as well.

One especially nice thing about them is that they can be cooked in so many different ways, and easily combined with the things that are already in your diet.

The only hard part is that oil is not on the list yet, so you can't fry them... But then, I don't know that this thing has to be quite that strict. I'm sure a little Pam or something, so you could make a nice asparagus and artichoke omelette, would be fine. (Pam even says it's "fat free", which is kind of hilarious because it's actually all fat, just that the "serving size" is small enough that the daily value can be rounded down to zero.)

Anyway, if you do use a little oil to fry your eggs, try to remember to be grateful for it, and use it sparingly.

Meditation (for a hard boiled egg):

As you start to place the egg in your mouth, feel the smooth texture of the white on your tongue. Bite into it, and savor the soft, rich center. Think a little about where this came from. A chicken somewhere has eaten grain or corn or bugs and transformed the raw materials from these into this amazingly nutritious food. It's a very filling food, providing a steady source of energy as well as vitamin b6 and vitamin d.

Weight

One really important aspect of the "gratitude diet" idea is that it really shouldn't be about losing weight. I'm not saying that losing weight or trying to lose weight is bad. Just that a focus on that over everything else is problematic.

My own story with this is complex. Over the month that I followed the diet, I did lose weight (somewhere between 5 and 10 pounds) Then, when I stopped following it took a month to gain the weight back. Yet, in spite of that, the whole exercise was extremely beneficial to me in a psychological, or I'd even say "spiritual" sense. It planted a seed of thought which over enough time re-shaped my mindset about eating. Years after, when I started another change of diet (giving up desserts and other sweet foods permanently) the groundwork that had been laid by the gratitude diet was a big factor in my success. And in that time, I did lose weight - about 30 pounds - over a year's time.

The thing is, if I had looked at the whole thing in terms of "weight loss", it would not have helped me much, because in the immediate term the endeavor was a failure. And I have no idea what effect it would have for other people, since everyone has a different metabolism. Plus, some people might need or want to gain weight, and I'd like to think that the gratitude diet could help with that too.

The main goal of this diet is to eat more healthfully, more mindfully. The lessons it teaches can then be carried into other kinds of diets or plans that can help improve physical health (whether it's weight loss, weight gain, or strength-building). It's more of a mental or spiritual practice than anything else.

I'm writing this blog hoping to at least get this whole idea down, though I don't feel particularly confident that it will get read by very many people. (Maybe if I post it on Facebook, I can get a few friends to read it...?)

That said, if this were an idea that caught on (in my wild fantasy...haha), what I envision isn't "millions of people losing weight", but rather millions of people who no longer talk about how they're "being bad" when they eat a brownie, or "punishing themselves" with salad after eating a large meal the day before. I'd like to see people really take joy in their food, and to be more aware of those who don't have enough (and to take action about it). I'd like to see people feel comfortable about when and what they're eating, because they've integrated their "higher minds" with the part of themselves that enjoys the sensual pleasures of food.

Hm. I think the next topic I post about which isn't "Day 6", "Day 7" or whatever should be about body acceptance.

Day 5 - green vegetables

This day includes all sorts of green vegetables - peas, beans, broccoli, brussel sprouts, okra, spinach, kale, lettuce, cucumbers. There are so many green vegetables to choose from that you can have something new at every meal for the next several days.

When I did this, I discovered just how delicious peas could taste. The other thing I discovered is that you can enjoy veggies for breakfast. The idea that only certain kinds of food can be eaten in the morning is a good habit to break, especially if it limits you to sweet or overly filling foods.

For today, I'm going to write a meditation just about green peas.

Start with some plain green peas, cooked. Take a spoonful. Look at it, and take note of how beautifully green they are. The color comes from chlorophyll which is what lets the plant absorb light energy from the sun. Take one pea into your mouth. Feel it's texture, and the pleasant way it pops when you bite it. Try doing the same thing with a few more, and concentrate on how fresh and sweet they are. Eat a whole spoonful, slowly. Think about how they will nourish you. Aside from plentiful vitamins A and C, they also have good amounts iron, potassium and fiber. Try to visualize the gift you are giving to your body. Or, put another way, the gift you are receiving for your body. Enjoy it!

Day 4: Citrus

This is a day to re-introduce sweets. I have no idea whether this makes sense from a physical health point of view. No question, though, it made a lot of sense from a gratitude point of view.

It reminded me of a story a friend told me once about a long-term hiking experience she had where they only got very plain food every day (porridge or something like that). And then their group met up with some day-hikers who casually gave them an orange. Their group ended up fighting over it, because it was so different and exciting. At the end of the hike, they had a party, with a spread of fairly normal foods, and to her, it was like paradise! This story really stuck in my mind, and probably had a big influence on my "gratitude diet" idea in the first place. We can create heaven on earth just by noticing that it's here around us. The orange felt like a symbol of that, somehow. Heaven in something so humble (Probably best to ignore the whole "fighting over it" part...haha)

When I did this practice, I couldn't believe I could have so much gratitude for an orange! And for good reason. It was so, so, nice to have something sweet and cold and refreshing after just a few days without anything close to that. Later in the day, I mixed a little seltzer water into some orange juice and it was just incredible. And now, when I have the same thing, even after it's been years, I can recall how delicious it was. It really feels like such a treat.

It's so good to bite into an orange or tangerine and feel that burst of sweet-sour juice, and to know that there's so much that's healthy in what you're eating as well as sensually enjoyable. Vitamin C is most associated with citrus, but there are other good things like fiber, potassium, and folic acid.

Another thing to consider, when eating an orange (or grapefruit or lime or lemon), is where it comes from. For me, an orange is something that needs to not only be planted and nurtured, but also shipped from a far away place. It's amazing to think about the variety of foods so easily available. When I hold it in my hand, I can imagine its journey to me and rejoice in it.

Day 3: Salt & Spices

(In the interest of just "getting something written down", I don't plan to cover everything I'd like to say about salt & spices - just a bunch of random stuff.)

It's so easy to take salt & spices for granted. Salt will be amazing after two days of not having it.

We really need salt - it's the only mineral we really can taste with our tongue, and our craving for it is part of what helps us survive. The sodium in salt, along with potassium, aids in creating the "capacitor" that allows our neurons to fire. And it just tastes so good!

Both salt and spices used to be incredibly valuable items. Now, with them just sitting idly on numerous grocery shelves, we barely take notice.

Spices don't really add much in the way of calories. And other than salt, the nutrient content is also pretty minimal. But it's worth considering how valuable it is to have flavor and variety in the foods we eat.

The lentils/beans and rice you eat on day 3 will be that much better.

I also lumped in herbal tea on Day 3. It's sort-of a "spice", I guess. (I'll write a separate post some time about tea.)

I guess I'd also add plain black/green tea & coffee, except that I personally don't go for caffeine.

Deprivation

I want to speak as myself here, even though I'm sure there are many people also experience what I'm about to describe.

Frequently, I've struggled to avoid sweets that I've chosen in advance not to eat.

If I miss out on that frosted doughnut or that rich brownie, it feels like a loss. Eating tasty food is a way of telling myself that I'm good and deserve the pleasure of what I'm eating. I also have a sense (somehow) that sweets are scarce and that I should take whatever I can now so I don't lose out. Sometimes, I feel compelled to finish something sweet even if I'm feeling full, for the same reasons.

I end up in an internal struggle where sometimes my "higher self" wins and sometimes it doesn't, but no matter which way it goes, it's an unpleasant experience. Because I end up either feeling like I've failed, or feeling like I've been deprived. And of course, the feeling of deprivation means that at my next choice, the "higher self" will be weaker.

One way I've found to step out of this is to re-frame everything in terms of gratitude.

First, and very important: I DO deserve pleasure and satisfaction. It IS good to enjoy all types of food. Desserts are wonderful things!

Next, I think of all the times in my life so far where I've had the pleasure of eating delicious sweets. This is an odd one, because you'd think that dwelling on something sweet you've had in the past would whet your appetite for more now. But that's not how it works for me. Instead, thinking about past things that I've enjoyed helps me to not feel deprived now. It makes me feel lucky. I also know that there will be other opportunities that I choose in the future. (i.e. I will decide ahead of time what I will allow myself for special occasions, travel, or trying something new and special - like chocolate brought back from Europe.)

From this point, I realize that there's no reason to be so sad about missing out on this thing before me. More often than not, it's nothing particularly special. And this makes me feel a sense of empowerment. I'm no longer fighting a nagging internal "parent", I'm just choosing to not take something that isn't really that important.

This has worked for me, for the most part. Not to say that I don't still struggle sometimes. Especially when I don't take the time to eat properly (i.e. skip breakfast or lunch) it's far too easy to just grab a chocolate croissant that's sitting in the work kitchen, even if there are healthier choices available. (And yeah, I'm going to go for chocolate over plain in those circumstances!)

Anyway, it's easier to resist poor food choices when I put energy into remembering the ways that I am really not deprived at all. That I am lucky to live in a world where sweets are always around if and when I want them. And even if that's not 100% true (given that the world is unpredictable and who knows? Someday ALL food could be scarce), I've already HAD the opportunity to experience wonderful and sweet things, and that can't be taken away. So I can do without it NOW, and still feel grateful.

Wasting food

I really dislike wasting food.

I know the problems inherent in the admonition to "clear your plate", so I do stop short of that. And anyway, if you're not enjoying it, you're still wasting it in a sense.

Instead I advocate mindfulness about this ahead of time. Only purchase what you will likely use, and err on the side of smaller portions when serving yourself. That could mean you will be inconveniently hungry later, or miss out on something tasty. (Some time I will do another post on "feelings of deprivation"...)

I can't say I always live up to this ideal. I do wish others would share it more with me, though. The sad thing about it is that wasting food doesn't really benefit anyone, but it depletes resources and creates pollution that otherwise wouldn't have to be. Even sadder is the fact that others go hungry in this world.

Gratitude definitely helps to curb this. When you see food as a precious gift given to you, you're less likely to throw it away. You're less likely to over-indulge in the first place. Better to focus as much as possible on taking only what you need.

Day 2: Lentils, beans, chickpeas

Already on the second day you have a complete protein. A perfectly healthy meal that you could eat for many days and be well-nourished.

Like with the rice, it's probably a good idea to make a big pot and then split it into different containers. Also, I had no compunction about just using canned beans and chickpeas, or bags of frozen rice, for convenience.

This in itself is something to be grateful for: food privilege. If you can easily arrange to have this meal in front of you, then you are truly lucky. And this is only two days into the diet! There are many reasons why someone might not be able to share this experience with you. The obvious one being that they simply can't afford the food. But they could also be constrained by food allergies. Or it could be too difficult to attain for other reasons besides cost.

Enjoy the heartiness of this meal. Enjoy the different ways you can eat it - warm or cold, whole or ground into paste by a food processor. Most of all, enjoy the way that it fills you with what you need.

Day 1: Brown Rice

This is the first day. It will be very hard to adjust, because in some ways it's like a fast. Without the excess sugars, calories, dairy, etc. your body will be surprised. Your mental state may be affected, so it's probably best to start this on a day with as few stressful events happening as possible.
It will help to cook a big pot of rice and put it into smaller containers to reheat throughout the day. The idea is to eat as much as you want. But of course, you won't necessarily crave lots and lots of rice so you're unlikely to overeat. Sometimes you may just eat it cold if you're looking for convenience.

When you eat your first bowl of rice, start with thanks for the fact that it's hot, and the fact that you have water, a pot and a stove/rice cooker to prepare it. Even just plain rice can be very comforting when it's warm.

As you eat the rice, take time to sense the texture in your mouth. Think about what the substance of it will contribute to your body. You will receive energy, fiber, and even a small amount of protein from this. It will be enough to sustain you for this day, even if it's not a "proper" diet. Many people in the world are eating this same meal now, but not by choice.

This food is ultimately a gift from the sun and the earth. You may have paid for the labor to plant, harvest and transport it to you. But you couldn't possibly earn the energy that it provides to you. Try to imagine the journey of sunlight energy that's made its way to you and will sustain your existence.

If you can keep some of these thoughts in mind, it will likely help to stave off feelings of deprivation. In my experience, this was definitely the hardest day, because I was confronted with an intense focus on food. But I did what I could to nudge those thoughts into ones of thankfulness, and it helped quite a bit.

Day 0: Water

I have more things to say about gratitude, our emotional connection to food, etc. but I want to jump in with the daily practice idea before I forget the real point of this blog.

The theme of day 0 is "Water". I say "day 0" because I wouldn't actually advocate skipping food for a day before starting on a day of just rice. It probably wouldn't cause extreme harm, but it seems better to avoid things that aren't particularly healthy. But regardless of whether water gets its own day, it's a good theme to start with because it is so essential.

The first step is to get some water. Maybe you have it in a bottle, or filtered, or just out of the tap. Is it cold? Consider for a few moments how lucky you are to have been able to so easily attain this, and the fact that it is clean and ready for your consumption.

Feel the glass or cup that holds it, and think deeply about how vital this substance is for your survival. Though it is plain and tasteless, your body is sustained by it.

Imagine as you drink it how your body will use this water. Since your body is 75% water, it literally becomes a part of you and gives you form.

Think about how this water got here, and where its been. Water connects us to all other living beings on this earth. This particular glass of water contains molecules that have been part of many other life forms before you, and will continue to be part of life after you.

If you still have more in your glass, go ahead and finish what you have. Focus on enjoying this simple, refreshing drink.

Guilt

It's sad when people feel guilty about eating, instead of viewing that food as something given to us. Someone prepared it. Someone else grew, harvested, and transported it. Maybe an animal gave its life. Certainly a plant did.

Haha - OK. I was supposed to talk about why we shouldn't feel guilty...

But the real point is that the food we have is a gift, and we should do what we can to treat it as such.

This is even true for fast food, or other things that are "bad" for us. Not that I'm encouraging people to eat fast food. Just that if it's sitting in front of us as the meal we have chosen, then it's important to enjoy and appreciate what it is. It gives you the calories that you need to function. Many people worked hard to make something that is cheap, convenient and consistent. Perhaps it will even be tasty, and that's something to appreciate too.

It's good to make healthy choices. And it's good to take steps to alter your mindset so that healthy choices are a natural part of your life. But it's also so important to enjoy what you're eating.

If you're going to eat chocolate, cookies and ice cream anyway, do what you can to fully experience them and don't let guilt be part of the experience.

Welcome!

In this blog, I hope to introduce an idea I've had for many years, but never really found the time to put down all my thoughts about it in an organized way. Well, a blog format is a nice way to share my thoughts in a disorganized way, so I'm glad it exists!

My idea, which I call the "gratitude diet", is basically a kind of mindfulness practice which is intended to incorporate gratitude for the food we eat. I believe this ultimately leads to a better relationship with food and healthier choices. The point isn't particularly to lose weight, though it helped me to do so.

Diets are typically associated with the ideas of deprivation, sacrifice. and most notably, guilt. Gratitude has the potential to turn that around. Though it may seem counter-intuitive, gratitude was the key to my success in improving my diet. This isn't to say that I'm "there" yet, or that I'm mindful at every meal. The progress for me was slow and not particularly steady. But it happened, and I hope to share my insights and maybe help someone else.

Mindfulness and gratitude for food are certainly not new concepts. What makes my idea unique is that it follows a daily plan that lasts at least a month. On the first day you allow yourself to eat JUST brown rice. As much as you want, but only that. The next day, you add beans or lentils (which is a meal that you could eat for the rest of your life and be perfectly well-nourished). The third day you allow yourself salt and spices. And so on. Each day allows a new food, and it's truly exciting when you get to eat something new. It re-frames the whole practice into something that you're getting every day rather than losing.