10 Insights to Optimize Health and Happiness — Darya Rose

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This presentation consists of highlights from the interview with Moe Abdou,

founder & host of 33voices®.

Darya Rose is the creator of Summer Tomato, one of TIME’s 50 Best Websites. She’s a neuroscience

Ph.D, SF foodist, former dieter & wife of Kevin Rose.

Darya Rose@summertomato

Creator of Summer Tomato

If you knew that the secret to wellbeing and permanent weight-loss was to eat real high-quality foods, would you stop dieting?

Your overall health is too important to entrust to a diet

Insight #1

Insight #2

A healthy lifestyle self-propagates. Ignite it by replacing any processed foods with real, natural foods: Vegetables, fish,

minimally processed meats, legumes, grains and oils.

Insight #3

Where there’s sugar, there is obesity, diabetes, heart disease, tooth decay, and cancer. Here’s

what you’ll give up if you minimize it:

• Zero Vitamins • Zero Minerals• Zero Enzymes

• Zero Fibers

Insight #4

Seek not perfection with your nutritional habits, for it’s the cumulative impact of smaller, gradual

improvements that will have a lasting impact.

Insight #5

Want to learn to eat less? Tweak your environment:

• Use smaller plates• Serve yourself 20% less

• Eat protein for breakfast • Keep snacks out of sight and out of the building

• Don’t eat from a package• Don’t eat in front of the TV

Insight #6

Like any master of her craft, you take control of your wellbeing by learning to document everything. Pay attention to

the habit forming loop:

• Identify the Cues that trigger a routine• Identify the behavior of such a routine & ALTER IT

• Identify the reward that stimulates that behavior

Insight #7

A well stocked pantry is a Foodist’s best friend. Here are the essentials:

• Assorted whole grains• Canned fish

• Natural nut butter• Dried legumes

• Soy sauce• Boxed broth• Dried fruit

• Canned tomatoes

Insight #8

Build up to 10,000 steps. Take the stairs, park farther away, choose activities not passivities and have walking meetings.

Insight #9

If you’re serious about regaining control of your health, commit to one of or more of these habits:

• Eat breakfast• Eat something green at lunch or dinner

• Opt for fish instead of red meat• Limit added sugar to once a week

• Try a new type of vegetable every week• Invest in a pedometer and monitor your activity level

Insight #10

Eating fast almost always leads to overeating. Try this shift towards creating

a more mindful experience:

• Chew twenty-five times• Put down your fork

• Drink throughout your meal• Don’t eat when you’re starving

• Don’t eat from the package

BONUS INSIGHT

Delicious Sautéed Kale with Pistachios and Garlic

• 1 garlic clove• 1 bunch kale (or chard)

• 1/4 cup chopped pistachios(or another nut)• 2 talespoons extra-virgin olive oil

• sea salt to taste• 1/2 cup cooked beans or lentils (optional)Visit Summer Tomatoes for full recipe:

http://bit.ly/1vfsfey

Are you still dieting?

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Presentation created by Chase Jennings

Insights by Moe Abdou