Eating and other FIRE lifestyle tips
Before you take your first bite, here are some important eating tips to help make your Food on FIRE journey a success.
Food is more than fuel
The modern myth that sees food as “simply fuel” is the cause of much disease and hardship. Not too long ago, eating was an integral part of culture, and of transmitting culture to the next generation. Currently, the job of transmitting culture has been outsourced to television and mobile screens.
Shift your view. Instead of thinking of food and eating as necessary evils, see food as a gift instead. An oasis in the desert, an opportunity to step away from the busy-ness of life, a time to reconnect with people you love.
Food is more than nutrition
When talking diets, the temptation is always to reduce food to its parts. We call these parts “nutrients” and think we understand a food once we understand what is in it. However, the whole is much, much bigger than the sum of its parts. Food is more than nutrients. On paper, honey and syrup are essentially identical when comparing nutrients. In reality, they are worlds apart with respect to the effect they have on the body. Simply categorising foods based on nutrient content is handy as a rough rule of thumb but beware of reducing food to nutrition.
Food is information
Every bite of food carries with it a whole history. Before taking your first bite of a meal, ask yourself (softly, or people may think you’ve lost a marble or two) what path each item on your plate took to get there, just in time to feed you. How many hands touched it before it ended up on your plate? You plate is the final link in a long chain of events. This mental journey will increase your gratitude for the food you are eating, but it will also make you aware of “machine foods”, factory-produced foods devoid of the human touch, poor in information, poor in nutrition, filled with toxins.
Bring back the table!
If you have not been doing it, start re-introducing family meals around a table. Do it gently, no need to be aggressive about this. Whether you are only one person in the house or not, it makes no difference. Bring back the table. Whether you eat at home or at the office. Bring back the table. Whether you are in a rush or not. Bring back the table. Eat seated and calmly, preferably from a real plate that will break if you drop it. Let the table become a little shrine of refuge from the demands of “the world”. Don’t let buzzing, beeping, ringing noises distract you from the simple pleasure of eating real food. Invite others to join you. Even when you are fasting, make time to sit at the empty plate and just be still for a while.
Embrace the Art of “Mise en Place”
No, it’s not a typo; it’s the beautiful essence of French culinary wisdom. Pronounced something like “meez-orn plass,” “mise en place” is more than just a phrase; it’s a philosophy that can transform your culinary journey. Picture this: before embarking on a culinary adventure, a chef meticulously arranges all the ingredients, tools, and utensils in their kitchen, making sure everything is set in its place. This thoughtful preparation sets the stage for a seamless and enjoyable cooking experience.
Now, let’s take this concept beyond the kitchen. If you dream of spending less time in the kitchen while conjuring up mouthwatering, nutritious meals, you need to extend the “mise en place” philosophy to your weekly routine. Initially, it might seem daunting, but trust me, it’s a game-changer, and it can bring immense joy to your life.
Imagine planning your entire week in advance—a well-thought-out strategy that aligns with your goals. It’s not just about cooking; it’s a holistic approach to life. This weekly planning ritual is your key to commitment, timesaving, financial prudence, and reducing food waste.
Here’s a pro tip: Create weekly meal plans that cleverly incorporate similar ingredients, minimizing waste and saving you some extra bucks. Dedicate a specific day each week, perhaps a sacred “food preparation day,” where you lay the groundwork for the upcoming week’s culinary adventures.
Ever thought about cooking in bulk? It’s a game-changer. Whip up generous batches of low-carb wonders like hearty curries, zucchini noodles, flavourful bolognaise, or soul-soothing soups. These treasures can be your trusted companions throughout the week, and if you’re short on time, pop them in the freezer for later. You’ll be amazed at how these prepared meals come to your rescue.
Now, for the art of storage. Plastic containers, in all shapes and sizes, are your allies in this journey. Fill those smaller ones with wholesome low-carb snacks: crunchy nuts, nourishing seeds, velvety peanut butter, or a square of 85% dark chocolate. These bite-sized treats are perfect for those midday cravings.
And don’t forget those spacious plastic containers; they are the answer to your on-the-go dreams. Load them up with your delectable low-carb salads or savoury leftovers, ensuring you’re always equipped with a healthy, satisfying meal, no matter where your adventures take you.
Incorporate the “mise en place” mindset into your life, and watch how it transforms not only your culinary escapades but your entire journey toward a healthier, more efficient, and joyful lifestyle.
Start with a prayer
Begin every meal with a prayer, whether silent or aloud. Hold hands if you are eating and praying with others. If you are not of a religious persuasion, spend a minute saying thank you to all the people who made it possible for you to eat this meal, silently or aloud. This sacred moment of prayer or reflection ends the busy-ness that went before and shifts gears downwards, where there is less busy-ness and more real energy. Gratitude is medicine. Profound thankfulness for what you are eating is a key part of healing your body.
Victory first, war later
Some millennia ago, military strategist Sun Tzu (“The Art of War”) had this to say: “Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.” As soon as you start out on this journey, you will be faced with 101 good reasons to quit. The good food warrior will anticipate the resistance and plan for it, instead of trying to “wing it” without prior preparation. Change your mindset to a victory mindset. Become the general of your own health. Plan the battles you are likely to face beforehand. Nobody knows you better than you. You are the warrior; you are the battlefield. Conquer yourself – your fears, your history. Then face the interesting challenges everyday life in the real world will throw at you. Constantly – and just before you go to sleep – encourage yourself to be victorious.
Build a book
Switching your food culture is not easy. Initially, you will try desperately to make “healthy” copies of the unhealthy foods you used to enjoy. That is fine, but it is only the beginning. Later you will find new, healthy tastes you never knew before. Or you will develop a new taste for healthy food. Whatever your journey, begin a recipe book of your family’s favourite healthy recipes. Bring it together in one place, so you don’t have to look for that one special recipe in some thick recipe book. It may seem easier to simply put bookmarks in a recipe book, but take the trouble of copying out your favourite, most regular recipes and store them all together in one place. It can even become a gift you can give your children when they leave home. It is very tempting to cook without recipes, but that makes it harder to pass on the culture to the next generation.
Chew your food!
Mother was right, as always. It is tempting to swallow food half-chewed in a rush to get the meal over and done with. Chew each bite 20-30 times. That way, you get more nutrition out of your food. In fact, studies show you get up to 20% more nutrition out of food if you chew it well. You are also less likely to suffer from constipation. Plus, your stress levels drop when you chew food well. All good things.
Simplify Your Life with QSE: Quick, Simple, and Easy Tips
In the whirlwind of a busy life, we all need some quick, simple, and easy strategies to stay on course. Don’t underestimate the power of leftovers. They can be your time-saving, budget-friendly allies. Transform last night’s dinner into a hearty batch of soup or nourishing bone broth. Or repurpose that leftover meat into mouthwatering, low-carb salads for your lunch. Those extra veggies? They’re perfect for whipping up some bubble and squeak, just add a poached egg or a sprinkle of cheddar cheese for a satisfying twist.
Your freezer can also be a game-changer. Keep it stocked with low-carb fruits and vegetables for those times when fresh options are scarce. Prepare and freeze batches of low-carb meals or hearty soups in advance. Your future self will thank you for these delicious time-saving treasures.
Discover the art of keto plates – a symphony of simplicity. Create variations of cold keto plates featuring elements like succulent meat, creamy cheese, briny olives, and crisp pickled or raw veggies. Minimal food prep, maximum flavour, and versatile enough to enjoy for breakfast, lunch, or dinner.
Eggs are an egg-cellent QSE Choice. Eggs are not just nutritious powerhouses; they’re also incredibly versatile. Invest in a large box of eggs, then hard-boil and peel them in advance. You’ll have a ready supply of low-carb snacks throughout the week. Eggs are your time and money-saving secret weapon.
With these QSE tips, you can effortlessly navigate the busiest of days while maintaining your commitment to a low-carb, healthy lifestyle. Embrace simplicity, and watch how it transforms your routine for the better.
Add More Healthy Fat into Your Diet
In pursuit of a FIRE (Fixing Insulin Resistance Easily) lifestyle, it’s crucial to make dietary adjustments that involve increasing your healthy fat intake while limiting daily carbohydrate consumption to less than 60 grams. Shifting towards a higher-fat diet can be challenging, especially if you’ve been accustomed to low-fat eating habits. Here are some practical strategies to incorporate more healthy fats into your diet:
Firstly, opt for full-fat versions of products like milk, cheese, and yogurt instead of their low-fat counterparts. Consider adding cream to your coffee to not only indulge in a low-carb treat but also enhance satiety. Additionally, you can snack on nutrient-rich options like nuts, hard-boiled eggs, cheese, olives, or avocados. When selecting meat, lean toward fattier cuts like salmon, mackerel, pork belly, rump steak, and lamb, and don’t forget to leave the skin on chicken for added fat content. Cooking with healthy fats like coconut oil, butter, olive oil, goose fat, lard, or ghee can further boost your fat intake. Experiment with high-fat dips, sauces, and dressings such as olive oil, guacamole, soft cheese, and crème fraiche. Consider replacing yogurt with clotted cream or mascarpone, and when using coconut milk in recipes like curries, opt for the full-fat version instead of the light or low-fat variety. Sprinkle nuts and seeds over your dishes, lightly toasting them for added crunch. For an extra fat boost, incorporate 15ml of MCT oil into your daily routine by mixing it into tea, coffee, or food.
Incorporating these dietary changes can help align your nutritional habits with a FIRE (Fixing Insulin Resistance Easily) lifestyle, promoting satiety and potentially contributing to better overall health and well-being. By embracing these strategies to increase healthy fat consumption while reducing carbs, you can work towards fixing insulin resistance and nurturing your body with essential nutrients.
Drink enough fluids
Going low-carb doesn’t mean a life that’s less juicy. But it does mean that you will have to think before you drink. It also means you will likely have to mix your drinks yourself. Keep in mind that your options extend beyond just water (refer to the Green List). What’s essential here is ensuring you consume around 2.5 litres of fluids daily, and if you’re fasting, consider increasing your intake to 3 litres.
Revitalise Your Life: Sleep, Breathe, Exercise, and Embrace Fun
Getting a handle on insulin resistance involves more than just dietary changes; it’s a holistic journey encompassing various facets of your well-being. Alongside the biological aspect, the psychological, social, and spiritual dimensions play vital roles. As part of this comprehensive approach, prioritising 7 to 8 hours of quality sleep each night, engaging in regular exercise a few times a week, dedicating 15 minutes to prayer or meditation daily, and taking three deep breaths every hour are crucial practices. Equally important is infusing your life with daily doses of joy and laughter, ensuring you have at least one hearty belly laugh each day.
Follow the FIRE plate method
The FIRE plate method offers a fantastic approach to monitor your carbohydrate intake Here’s the breakdown: allocate half of your plate to non-starchy vegetables from the Green List. The remaining half should be predominantly filled with protein and healthy fats. Reserve a smaller portion for starchier foods such as carrots, butternut squash, sweet potatoes, parsnips, and squash.
Stick to the Green List
Stick to the Green List – don’t cheat from the Red List! Stick in on the fridge! Stick it to the ceiling! Stick it behind the toilet door! Today is the perfect day to stock your pantry with a variety of nutritious and FIRE-friendly foods from the Green List.
