A bigger lie was never told to the American population than how they should and shouldn’t eat. Yes, I know- this is coming from someone who claims to love food science. And I do. It is precisely that reason that the American Food Chain System frustrates me so much. Today I want to talk about having a healthier food lifestyle.

There is so much misinformation out there about what ingredients are good, which are bad, what will help you shed weight quickly, what will balance your gut bacteria, etc. that its easy to get lost in the ‘data’ if you’re not paying attention and you’re not an informed consumer.

This misinformation changes so constantly that it shouldn’t be surprising how many people have little to no idea what they’re putting in their bodies. It is politisized, capitalized, and propaganda’ed to death. Which leads to swaths of people with eating disorders, malnutrition problems, and a great many other issues. Today we’re going to cut through all the red tape. This is a political, propaganda free space. Below is a list of 7 things that I use as pillars in my dietary choices to have a healthier food lifestyle.

Disclaimer

This is one of those topics that I can end up on a soap box about and by the end of the soap box people are reminding me to breathe when I talk. You’ve heard me talk a bit about this in our post on Kitchen Sustainability and Nutritional Paradigms and I’m excited to dive deeper. I get passionate about a number of food topics and this one is right up there with people cutting any form of filled doughnut in half. I could spend hours, days and even weeks talking about all the different levels and complexities of the American food system. In fact, I plan too. That’s kind of the whole point. But today, at least, I wanted to give you a brief overview of my overall stance on food, so that as we build on topics, you know where I’m coming from.

You don’t have to agree with me, in fact, I’m hoping some of you won’t because I love discussions. Much of what I currently believe has come from discussions with other people in conjunction with my own experiences and learning- my views are much different than they were when I was younger. All I ask, is that you come in with an open mind. Afterall, these are my opinions and experiences, and I’m sure my experiences will differ somewhat from yours.

I’m Not a Doctor- What I am sharing is My Opinion Based on My Experience and Education

The easiest thing to do is tell you what I believe, and why. From there we can build on and discuss different areas in depth in the coming months. As I have said previously, I am not a doctor– and for any topic specific, truly in-depth medical advice, I would urge you to talk to a doctor and nutritionist/ dietician (I did). But I believe we are smarter as a community when there is collaboration and I see no harm in sharing baselines and guidelines.

At my core, my food beliefs are simple and few, and I will try to pass it on that way as I think most things in life are easiest to adopt when kept simple. I think most people would have a better overall quality of life if they had a healthier food lifestyle. And we’re all about quality of life here.

A Healthier Food Lifestyle Means Everything in moderation

This applies to all my other opinions/ beliefs on this list as well. Heck, it’s solid life advice. Even when you make a less than perfect choice, its not a huge deal if you do not overindulge. It removes much of the pressure, and I never want someone to feel pressure or stress when eating. Also, you can have too much of even the ‘healthy’ things, which makes them not so healthy. In everything- moderation is key. So many times its not a matter of good food vs bad food but too much or too little. A healthier food lifestyle is about balance!

There Are No Bad Foods In A Healthier Food Lifestyle

This is a more complex concept and people tend to balk at this. There are things that are less healthy, there are things you should reach for first. There are things I try to minimize in my life or avoid 99% of the time. A healthier food lifestyle cannot exist in an environment where we are vilifying foods and food parts.

Food is fuel. Carbs are not bad. Fat is not bad. Chocolate is not bad. Gluten is not bad. Sugar is not bad. Things in EXCESS are bad. Is there a right way to eat carbs/gluten/sugar/fat etc.? You betcha. Are there specific individuals who due to allergies/medical conditions/ etc. need to avoid certain things? Yes, myself included. But that does not rule those categories out for everyone. Blanket bans on foods are a red flag for me. When we get into marketing, food psychology, and fad diets- you’ll see what I mean.

Erase the Word Diet From Your Vocabulary

Diets suck. I do not believe in diets. The phrase ‘I’m on a diet’ or ‘I’m watching my diet’ implies temporary. It implies restriction. It usually comes with a groan, an eyeroll, or a wave of sadness over pastries left un-eaten. “Diet” is a noun, not a verb. The second you tell yourself you ‘can’t have’ something- you want it three times more.

People quit diets; and the second you stop your ‘diet’ things go back to the way they were- weight, sleep, energy levels, brain function, sex drive, etc. I don’t do diets. I believe in lifestyles, intentionality, and eating things I love. Having a healthier food lifestyle starts with consistency. And consistency requires it to be something sustainable.

There are No Shortcuts to A Healthier Food Lifestyle

This is a hill I will die on. No matter how many times I get my hopes up, time has taught me- if you want it sustainable, healthy, balanced, and attainable- there are no shortcuts. There is no magic food to make you drop pounds quickly. Quick fixes don’t exist. If it sounds too good to be true, it probably is, and you should run for the hills. It took time to make you the way you are today and it will take time to make you into anything else, whatever that may be.

No Two People’s Diets Are the Same, Nor Should They Be

No two people are the same, so why do we have a one size fits all approach to food historically? This is where I say- talk to an expert. Learn what’s right for YOU. And WHY those choices are right for you. When you know WHY you’re doing what you’re doing- it’s a lot easier to do. I personally also believe this would eliminate 60% of fad diet crazes.

Ever heard “My cousin _______ has been doing keto and she lost like 50 pounds, maybe you should try that.” Or my personal favorite “you really should go gluten free, it would help with ______” 2000 years of mankind eating bread as a staple of our diet and all of a sudden EVERYBODY thinks gluten is satan’s favorite food. The gluten isn’t the problem, but we’ll get to that. Are some people gluten intolerant? Absolutely, but not everybody is. See where I’m going with this? A Healthier food lifestyle requires acknowledging your body as a unique individual, learning what those uniques individual needs are, and listening to them.

Whole Foods

Taking into consideration “everything in moderation” and “There are no bad foods”, I still reach for whole foods as often as I can because those are the best options for me. This is the difference between Food and Edible Food Products. Bell pepper= food. Oreos= Edible Food Product. I still pick up Oreo’s from time to time, but I try to go 90/10 in favor of foods that are exactly the way nature made them. Whole grain vs white bread, macaroni from scratch vs the kraft box.

My rule of thumb is: If I can’t say it- don’t eat it. If I don’t know what it is- don’t eat it. It’s not as hard as it sounds. I would rather you take pleasure from time to time in a homemade cheesecake or the extra queso you made from scratch to go with your burrito bowl than eat the box of hamburger helper or the prepackaged ‘dietary’ TV dinner (yes, I mean even the ‘healthy’ ones.).

So many people think they already have a healthier food lifestyle because they’re picking up the SmartOne instead of the Kraft Mac n Cheese. But the truth is- if you read the ingredients tab, they’re still loaded with things that aren’t meant to be in your body; they’re just low calorie or carb balanced (we’ll get to food marketing later because that’s a whole different animal).

Remember to Not Food Shame

Edible food products aren’t evil and can be enjoyed, I’m a terrible sucker for Girl Scout Cookies, They are in season and I have a couple boxes of Thin Mints in the freezer and several boxes of Samoa’s, Do-si-Do’s and Tagalongs hidden in the closet where my husband can’t get to them and eat them first. The point is everything in Moderation!

Meat is Not Bad

Yes, I know that this kiiiiind of fits in with “no food is bad”. And Yes, I know I just lost some of you. BUT it’s a big enough food schism that I think it warrants its own bullet point. I’d also like to remind you that I asked for open mindedness and that these are MY beliefs. They don’t have to be yours. If you are vegetarian or vegan- I do hope you keep reading. Not only because there are still other things in this section of our blog that are of value and will still be relevant to you but also because I think these kinds of discussions are important to working on that visceral schism.

I do not have a problem inherently with vegetarianism or veganism- though again, I believe there is a right and a wrong way to do both. However, I’m never going to be offended or bothered if someone chooses to not eat meat. If eating animals or animal bi-products bothers you emotionally or morally, I can accept and respect that so long as you afford me the same courtesy.

So here’s my stance on meat vs no meat in a healthier lifestyle:

Scientifically, we as humankind are omnivores. That means you are biologically designed to eat meat AND plants. It’s why you have front sharp teeth for the tearing of meat and flat back molars for grinding and chewing plant matter. Kind of like bears or wolves. That’s why you have one stomach and the intestinal structure you do instead of a crop like a bird or 4 stomachs like a ruminate. Plant protein is physically different than animal protein, and you are genetically designed to need BOTH. I personally do not believe in arguing with the natural order of things, mother nature knows best. I also happen to like how most meat tastes.

However, I’m picky about the meat I eat. Having a healthier food lifestyle means being a responsible consumer. I’m picky about where it comes from, how the animal is raised, its quality of life while alive. I’m picky about giving thanks, and making sure to call a spade a spade. If you’re going to eat pork, acknowledge it was a pig.

Additionally, I believe in moderating meat consumption- If China alone ate the amount of meat that the U.S. does- we would need 2.5 planets just to grow the amount of corn needed to feed the cows (see also, I don’t think cows should be fed corn products in feed lots, I only buy grass fed) that’s insane. We do not need nearly as much meat as modern society has trained you to consume. The rest of the world does not consume meat at nearly the same rate that we do.

In Conclusion for My Love of Food and a Healthier Food Lifestyle

Obviously, I’m very opinionated when it comes to food. I tried to pare down my biggest beliefs in their most generic and simple ways, knowing that we have all the time in the world to peel back layers and explore specific topics. I’m very excited to get to share nutritional tidbits, debunk theories, share recipes, discuss, dive deep, and learn more with you.

If you have a passion for food like I do- I would offer one parting piece of advice. Check out the Master Class by Michael Pollan. He presents a very straight forward and impartial view of several food topics and really stretched my critical thinking muscles and challenged some of my thoughts in a fresh and respectful way. He also articulates much better than I can and said something in that class that basically covers it all in the simplest of terms better than I ever could. I’ve been keeping it in my pocket as my easy to remember sentence for talking to people but also to help me make decisions about my food throughout the day: Eat Food. Not too much. Mostly Plants.

All the best, Always.

Mikaela

A Beginners Guide to Baking Bread

5 Does & Don’ts

Bread is one of those things that when I was first learning to bake and cook, sounded terribly daunting. But, as I learned more, I realized it really was not. Bread is one of my absolute favorite things, and it is a staple that I think everyone should know how to make. One of the primary rights of humanity is the right to food. And with the way the world works these days, it is imperative that you know how to feed yourself. Most breads cost pennies to produce, the upcharge on them at grocery stores is abhorrent; not to mention all the modern chemicals, preservatives, etc. that you find in most breads. Sure, you can get into all kinds of rich doughs like brioche and Pulla (and we will)- but some of the classiest, most rustic heartwarming loaves are straight doughs (including OG sourdough)- which means at their core all they have in them is flour, water, salt, and yest.  

On a tight budget, bread can be wholesome, filling, and contrary to the modern “anti-gluten” fad that is sweeping the country, full of important nutrients and calories. Again, there is too much of a good thing, but especially if you are not eating super processed bread- there is a lot of value in it. If nothing else, it is a fun thing you can do to also save yourself money on things you are buying anyway. Plus, if you make it yourself you feel accomplished, you can appreciate it much more, and you know EXACTLY what is in it.  

That being said, I want to see if I can speed up your learning process and take out some of daunting-ness behind it. Below are a few things that I learned in culinary school, from some of my favorite executive chefs I’ve worked with, and my own personal experience at home. I hope this encourages you to give it a go. And remember- your first few loaves aren’t going to be perfect. Honestly, they’re probably not even going to be pretty, but each time you do it you will get better. This picture to the right is from the first French loaf I ever made in school- and it was terrible (the cool Epi shaped wheat one next to them was my Chef’s, not mine!) These are my best tips, and the things that I wish I had known sooner. You CAN do this. 

1. You don’t need anything fancy to make bread.

A sheet pan will work for baking most things, and a single metal bread pan will suffice for everything else.  Standing mixers are AMAZING, but anything that can be made in a mixer can also be made by hand. Over time, you can collect cool loaf pans, stone wear, fancy bread dockers and the like, but don’t let that be what stops you now. People have been making bread for thousands of years, and your hands will work just as well for you as they did for your ancestors.  

2. Follow the instructions.

If a bread recipe says to mix your dough for 10 minutes on medium or 15 minutes by hand, then guess what you’re doing? A lot of people when they are first starting out will cut corners or stop mixing because it looks smooth. Then they get flat, tough bread with no air cell structure. Mixing is what develops those beautiful gluten strands. depending on the moisture content and a slew of other things, different breads NEED to mix for varying amounts of time to truly build that gluten.  

3. Let your yeast sit. 

Again, this is a trial in patience for many people. But if you add your flour before your yeast has a chance to bloom properly, you are going to dilute both the moisture needed to work through the casing, but also, disburse the heat that yeast needs to thrive. If your yeast/ liquid mixture doesn’t look foamy, cloudy, or otherwise bubbly something is wrong. You shouldn’t be able to see little yeast pellets in the water. If you still can, that’s a sign you need to wait another minute or two. 

4. Bread is a relationship.

They say cooking is an art and baking is a science. Bread is a relationship. If something goes wrong when you’re cooking, you have a chance to fix it on the fly almost up until the point it hits the plate in most situations. Baking is precise. If you’ve measured wrong, or over mixed- you’re not going to find out until it’s out of the oven, and most times, that’s too late. Bread follows neither of these rules. Why? Because you’re working with a living organism. Every single time you make your bread, the process is going to be a little different. It’s a bit like working with a toddler. You must be gentle. This doesn’t mean it’s rocket science, it just means you need to pay attention. If the relative humidity is higher one day than another you may need to adjust your liquid measurements. If it’s sticking too much, you may need to adjust your flour a bit. If your kitchen is a bit warmer, you can cut down on your rising and resting time. When I moved from Arizona to Washington, I felt like I had to relearn to make bread all over again because EVERYTHING was different. You just have to listen to your dough. And although bread requires attention- It is also relatively forgiving until the final shaping.   

5. LET YOUR BREAD COOL.

I know. I know its hot, and smells amazing and you are excited and you want to try it with a little bit of butter. Do not. Cooling your bread is probably the single most overlooked, and certainly one of the most important steps of making bread. Don’t get me wrong, you can take a slice when it’s still warm, but you need to let it cool about ninety percent of the way. Cooling your bread does a few things. Primarily, it allows are those freshly baked gluten strands to solidify and set. You would be amazed at the number of foods that carryover cook- bread being one of them. That means when you pull it out of the oven, its technically not done cooking. As bread cools, the hot air filling the air cells escapes through the not-quite-finished crust, allowing the slow escape of moisture to both set the final shape, but also prevent dryness as well. Plus, it also where most of the crust formation happens.  Its really depressing to spend hours making bread and doing everything perfectly to then have it go wrong in the home stretch just because you got a little impatient. 

We will get more into some of the technical parts of bread baking, including the basic types and varieties in upcoming videos. But these little rules of thumb are great to keep in your pocket for the basics.  

Now get baking!  

All the best,  

Mikaela