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Bobby Maximus: How To Say “No” & The Benefits Of Self Imposed Limitations

How often do you say “no” to things you don’t want to do? Joining us on the show is Bobby Maximus a former UFC fighter and Toronto police officer whose here talking about the benefits of self imposed limitations and why saying “no” is a superpower.

allergies, COOL, Exercise, food labels, Health, heart disease, letting go, mindfulness, natural, pregnancy, Psychology, Snacks, workout

FOR THE LOVE OF FOOD: Decide earlier to make healthier choices, more adults getting food allergies, and what “natural flavors” really means

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

Just a heads up that this will be my last FTLOF post for a couple of months, as I’m going back on maternity leave. You can keep up with the baby rosebuds on Instagram @daryarose.

This week decide earlier to make healthier choices, more adults getting food allergies, and what “natural flavors” really means.

Next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!

Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!

I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

Links of the week

Are ‘Natural Flavors’ Really Natural? – Personally I can taste the phoniness of these “natural flavors” from a mile away. Once your palate is acclimated to the flavors of Real Food, it’s nearly impossible to go back. Yuck. (NY Times)
Looking to choose a healthy post-workout snack? Decide early, study says – THIS. And I believe the best time to decide is as soon as you realized your last effort didn’t turn out as you hoped. Overeat at your lunch meeting? Decide now to have a more satisfying breakfast before work. Skip your morning workout because you were too tired? Decide now to go to sleep half hour earlier to see if it helps. (ScienceDaily)
Drinking While Pregnant: An Inconvenient Truth – Womp womp. (NY times)
Montana Ranchers are Kicking Up Dust to Bring Back Country of Origin Labels on Meat – This is very important. (Civil Eats)
The Practice of Letting Go – Really good advice. (Zen Habits)
Doctors Surprised by Scope of Adult-Onset Food Allergies – I feel like I’ve noticed this as well. It’s hard not to suspect all the additional environmental toxins and chronic inflammation (from diet and lifestyle) that most of us are exposed to these days. (WSJ)
Schools in England Introduce a New Subject: Mindfulness – Our kids are going to be so much better at coping with the world than we are. (NY Times)
Want healthier eating habits? Start with a workout – Healthy habits beget healthy habits. (ScienceDaily)
Can You Get Too Much Exercise? What the Heart Tells Us – Super interesting. (NY Times)
There is a reason apps make it so fun to track your health – Good to be aware of what goes on behind the scenes. (The Outline)

cancer, climate change, compostable, Emotions, Exercise, fixed mindset, grass-fed, gratitude, Health, meat, mindset, moral licensing, procrastination, Psychology, Salt, sodium, Whole Foods

FOR THE LOVE OF FOOD: How genetic tests impact your motivation, moralizing food linked to weight regain, and Whole Foods packaging linked to cancer

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

This week how genetic tests impact your motivation, moralizing food linked to weight regain, and Whole Foods packaging linked to cancer.

Next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!

Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!

I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

Links of the week

What Happens When You’re Convinced You Have Bad Genes – Looks like DNA tests can prime you to have a fixed mindset about your health. Don’t fall for it. (The Atlantic)
Why People Wait 10 Days to Do Something That Takes 10 Minutes – Another big issue in changing health behaviors is delayed action/procrastination. It’s a common occurrence, but you can get past it. (The Atlantic)
Successful Weight Management May Depend on the Embrace of Imperfection – Another big one that I’ve discussed a lot here at Summer Tomato is moral licensing. Looks like a new study has quantified how much this tendency is likely to impact weight regain. Hint: it’s not good. (Weighty Matters)
Whole Foods Ranked Worst on Cancer-Linked Package Chemicals – Props to Whole Foods for addressing this immediately. Still it is disappointing to know that compostable packaging can be linked to cancer. Hoping the packaging industry figures this issue out soon. (Bloomberg)
The fat-burning heart-rate zone is a myth: How exercise and weight loss really work – Yep. (Washington Post)
This Emotion Can Help You Eat Healthier – Love this. (Greater Good Magazine)
Your ‘grass-fed’ beef may have not have come from a cow grazing in a pasture. Here’s why. – This article has been stressing some people out. My advice: find a good butcher you trust that knows the farms. The next best thing is using those animal welfare ratings Whole Foods posts at their meat counter. (Washington Post)
Scant Evidence Behind the Advice About Salt – I love science, but it makes some topics way too complicated for a normal person to make realistic decisions. Here’s what you need to know: 75-80% of the sodium you eat comes from processed foods. Processed foods are bad for you for a zillion reasons. Avoid processed foods and cook for yourself, and you can use as much salt as you need to make your food taste good. (NY Times)
‘The Worst I’ve Ever Seen It’: Lean Stone Crab Season Follows Red Tide in Florida – You can expect a lot more stories like this in the coming years. It’s such a tragedy. (NY Times)
Golden Beet Hummus – A less calorie-dense and more nutrient-dense take on one of my favorite snacks. (101 Cookbooks)

What inspired you this week?

FOR THE LOVE OF FOOD: Standing desks are overrated, the new EPA head is terrifying, and how mushrooms might save the bees

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

This week standing desks are overrated, the new EPA head is terrifying, and how mushrooms might save the bees.

Next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!

Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!

I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

Links of the week

Psychology’s Replication Crisis Is Running Out of Excuses – Sadly it’s looking like we know less and less about psychology than we thought we did, as many hallmark studies are having trouble being replicated by other groups. This article does a nice job of explaining the issue and gives some reasons to be optimistic. (The Atlantic)
Scott Pruitt’s Environmental Rollbacks Stumbled in Court. His Successor Is More Thorough. – Heads up for US voters. The EPA is being dramatically weakened from the inside out. I can’t imagine a worse time in history for this to happen. (NY Times)
Does cutting carbs really help keep weight off? The big new diet study, explained. – Interesting update and balanced explanation of the status of the science. Of course, you personally should focus more on what works for you and generally minimize the processed foods you’re exposed to. (Vox)
The spin instructor’s ‘love yourself’ approach didn’t motivate her. So what would? – There are different types of motivation. Which works best for you? (Washington Post)
How the mushroom dream of a ‘long-haired hippie’ could help save the world’s bees – Very cool. I hope he’s right. (Seattle Times)
Should you eat a low-gluten diet? – Interesting new data suggests that eating GF may help with digestion, but not because of the lack of gluten so much as the different kinds of fiber you’re eating. (ScienceDaily)
How Meditation Might Help Your Winter Workouts – I’m not terribly surprised by this association, as mindfulness is one of the most important ingredients in making harder, value-based choices. (NY Times)
Workers Fear Injury as Administration Clears Way for Faster Chicken Slaughter – It’s well known that increasing the speed of industrial meat processing lines is a huge risk factor for worker injury. It’s sad to see the progress made in the past few decades being undone. (Civil Eats)
Let picky eaters play with their food, and don’t force ‘thank you’ tastes – The latest suggestion is to stop pushing your kids to be less picky, but instead focus on setting up a more positive dining experience. Sounds more pleasant for everyone. (Washington Post)
Just Months of American Life Change the Microbiome – Fascinating. (The Atlantic)
Are You Sitting Down? Standing Desks Are Overrated – A bit more nuance on the science here. (NY Times)
TOMATO FENNEL & WHITE BEAN STEW – Some of my favorite flavors. (Dishing Up the Dirt)

What inspired you this week?

American cheese, antibiotic resistance, Anxiety, Atomic Habits, energy, Health, herbicides, James Clear, meaning, medicine, Monsanto, processed food, Psychology, Roundup, Salt Fat Acid Heat, Samin Nosrat, soup

FOR THE LOVE OF FOOD: How to harness your anxiety, how to (actually) have more energy, and Roundup linked to antibiotic resistance

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

This week how to harness your anxiety, how to (actually) have more energy, and Roundup linked to antibiotic resistance.

Next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!

Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!

I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

Links of the week

Salt Fat Acid Heat – ICYMI the new show based on the cookbook Salt Fat Acid Heat, by the truly amazing Samin Nosrat, is now on Netflix. It’s only four episodes and takes you through these four essential elements to taste and cooking. I highly recommend both the book and the show. (Netflix)
How to Harness Your Anxiety – Fantastic advice on how to reframe anxiety so that it works for you instead of against you. (NY Times)
What Is American Cheese, Anyway? – Super informative explanation of what makes American cheese and similar products what they are. (Serious Eats)
How To Have More Energy: 3 Powerful Secrets From Research – Love this. You might be surprised at the things in your life that fuel your energy and motivation. (Barking Up the Wrong Tree)
New study links common herbicides and antibiotic resistance – Cool. Wait, not cool. (Phys.org)
The Habits Scorecard: Use This Simple Exercise to Discover Which Habits You Should Change – An excerpt from Atomic Habits, by James Clear (this week’s podcast guest). Super practical advice for analyzing and adjusting your daily habits.
On Physicians Who Support, Promote, And Recommend, Only One Type Of Diet – If your doctor does this, it might be time to find someone new. (Weighty Matters)
FARMSTAND BEEF STEW – It’s soup season! I’m so excited I’m sharing two soup recipes this week. (Dishing Up the Dirt)
Greek Lemon Chicken Soup – Enjoy! (A Spicy Perspective)

What inspired you this week?

Atomic Habits, behavior change, cravings, dopamine, habit loop, habits, James Clear, podcast, Psychology, reward, serotonin, triggers

James Clear – The 4 Laws of Behavior Change

James Clear is an author and speaker focused on habits, decision-making, and continuous improvement. His new book Atomic Habits breaks down the four laws of behavior change and explains how striving to get 1% better every day can give you remarkable results. He is a regular speaker at Fortune 500 companies and his work has been used by teams in the NFL, NBA, and MLB. You can follow his work at JamesClear.com.

Listen:

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Show details (links don’t work on mobile devices):

3:03 – James reveals his inspiration for the new book and what he hopes to achieve with it.

5:30 – “Habits are the compound interest of self-improvement.”

10:08 – What makes habits atomic?

12:10 – How to stay engaged in habit change? The Goldilocks Rule.

13:29 – You can be an expert on habits and still struggle with them.

14:23 – That time when James got hit in the face with a baseball bat.

17: 29 – Why setting goals can set you up for failure and Scott Adams’ article on goals versus systems.

21:48 – What if you don’t start because you fear you won’t get the results you want?

22:34 – Don’t be so blinded by your goal that you miss the other benefits of the journey.

23:28 – Voting for the person you want to be: how to address limiting beliefs around your personal story.

28:56 – James adds a stage to the habit loop explained in The Power of Habit, by Charles Duhigg.

33:34 – Perceived value is what motivates you to act. Actual value is what gets you to repeat the action again.

35:13 – The role of dopamine in habit formation.

37:20 – Habit Stacking. Helpful tips for making or breaking a habit. BJ Fogg’s Tiny Habits.

40:47 – Self-awareness and willingness to experiment are key to success.

42:40 – The Four Laws of Behavior Change.

44:00 – You need to buy in to the idea that building habits is worth it to prime your environment for success.

Aging, antibiotics, chicken, cosmetics, Exercise, fat shaming, Health, Longevity, natural, Obesity, Psychology, relationships, strength training, Wansink

FOR THE LOVE OF FOOD: It’s time to stop fat shaming, natural beauty product makers want more regulation, and how much strength training is necessary

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

This week it’s time to stop fat shaming, natural beauty product makers want more regulation, and how much strength training is necessary.

Next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!

Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!

I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

Links of the week

Everything You Know About Obesity Is Wrong – “Fat activism isn’t about making people feel better about themselves. It’s about not being denied your civil rights and not dying because a doctor misdiagnoses you.” Important read. (Huffington Post)
The “natural” beauty industry is on the rise because we’re scared of chemicals – Excellent overview of the chemicals in your beauty products, what that means for you, and what the industry is doing to address your concerns. (Vox)
Here’s How Cornell Scientist Brian Wansink Turned Shoddy Data Into Viral Studies About How We Eat – This is just so disappointing. Wansink just had 6 more papers retracted. (Buzzfeed)
Every Physician Ought To Know Which Common Medications Cause The Most Weight Gain – You should too. (Weighty Matters)
The Future of Chicken, Without Antibiotics – Most industrial poultry farms have vowed to phase out antibiotics. Here’s how they’re trying to do it. (The Atlantic)
You’ve been told how many minutes of aerobic exercise to do weekly. What about strength training? – Cool. (Washington Post)
There’s No Realistically Prescribable Amount Of Exercise That Will By Itself Lead To Useful Weight Loss, But That Doesn’t Mean You Shouldn’t Exercise! – And speaking of exercise, it’s essential. But weight loss shouldn’t be your goal. (Weighty Matters)
Why Relationships Are the Secret to Healthy Aging – This can’t be emphasized enough. Your relationships are just as important as your other lifestyle habits for longevity. (Greater Good Magazine)
Eggplant Cannelloni – Great use of the last of the summer eggplant. (Foraged Dish)

What inspired you this week?

Abel James, abel jams, able james, antimicrobial protocol, beat cravings, benefits of exercise, blastocystis hominis, brain and gut, brain fog, Brain Health, candida, celiac, cravings, Depression, dr. michael ruscio, dysbiosis, ecosystem, Episodes, fat burning man, Featured, fiber, fodmap, fodmap diet, fungus, gluten, gluten sensitivity, good gut, gut, gut bacteria, gut biome, gut ecology, gut ecosystem, gut flora, gut health, Gut Issues, gut microbiome, h. pylori, happy chemicals, heal your gut, healing, heals leaky gut, healthy gut, healthy gut healthy you, histamin intolerance, Histamine, hypothyroid, inflammation, insomnia, intermittent fasting, Interviews, keto, keto hype, Leaky Gut, low fodmap diet, Mens Health, neurotransmitters, Paleo, parasites, Podcasts, poor sleep, prebiotics, probiotic, probiotic spheres, probiotics, Psychology, Roundup, serotonin, sibo, sleep, sugar craving, sugar cravings, Supplements, testing, The Wild Diet, toxoplasmosis, treat the ecosystem, videos, vitamin c, Weight Loss, wild superfoods, yersinia

Dr. Michael Ruscio: How to Dodge Keto Hype and Upgrade Gut Health with Probiotics, Prebiotics & Real Food

Did you know your gut is responsible for producing about 90% of your serotonin? There’s a lot going on in that gut of yours, and today we’re here with Dr. Michael Ruscio talking about the link between your gut, your body, and your brain

Abel James, antibiotic use, Autoimmune Disease, Brain Health, broccoli, broken brain, calories, carrageenan, cattle, chemical additives, chemicals in food, cleveland clinic, climate change, coconut oil, condo-meat, cool whip, Diabetes, diet diversity, dietary guidelines, doctor, dr mark hyman, Episodes, fad, family physician, Featured, fed up, food and mood, food farmacy, food is information, food label, food pharmacy, food system, food what the heck should i eat, Functional Medicine, functional medicine practitioner, genetically modified foods, gluten, gmo, healthy fats, how to read ingredient labels, Hunter-Gatherer, immune system, industrial oils, inflammatory issues, Interviews, junk food, keto, keto vegan, ketosis, kidney failure, Leaky Gut, long latency deficiency disease, Low Carb Diet, low-fat diet, mark hyman, medicare, mental effects of food, mood, mood and food connection, national academy of sciences, new york times bestselling author, nutrient deficiencies, nutrients, nutritional physical exam, nutritional testing, olive oil, omega-3, osteoporosis, Paleo, paleo vs vegan, pegan, pegan approach, podcast, Podcasts, pre-diabetic, prevent cancer, prisoners, processed foods, processed meats, Psychology, quality of food, reduced violence, Saturated Fat, science, scurvy, selenium, sleep, supplement, sustainability, the blood sugar solution, the doctor’s farmacy, The Wild Diet, trix, twinkie, ultramind, vegan diet, vegetable vouchers, videos, vitamin b, vitamin c, vitamin d, zinc

Dr. Mark Hyman: What to Do about Fake Foods, Nutrient Deficiencies & Pesticides

Did you know that up to 90% of Americans are not getting enough of the nutrients that are critical for healthy functioning? To help us sort it all out, we’re here with Dr. Mark Hyman, a functional medicine practitioner.

coffee, environment, EPA, food politics, grocery stores, Health, insulin, limiting beliefs, Longevity, Psychology, recycling, relationships, science, SNAP, social, soil

FOR THE LOVE OF FOOD: The health value of friendship, the trouble with the carbohydrate-insulin model, and the sad state of the EPA

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

This week the health value of friendship, the trouble with the carbohydrate-insulin model, and the sad state of the EPA.

Next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!

Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!

I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

Links of the week

The Power of Positive People – The evidence is quite strong that the strength and quality of your social connections is as important to your health as exercise and nutrition. This is really a great read. (NY Times)
Why the carbohydrate-insulin model of obesity is probably wrong: A supplementary reply to Ebbeling and Ludwig’s JAMA article – A deep dive into the science behind the carbohydrate-insulin model of obesity. You might be surprised. (Stephan Guyenet)
Tens of Thousands of People Are About to Lose the Ability to Buy Fresh Food at Farmers Markets – This is an outrage. This wasn’t a policy decision, but another example of an important government contract given to a company that is completely unequipped to handle it and failing spectacularly. Ugh. (Modern Farmer)
The EPA Is Hiding Proof That a Widely Used Chemical Causes Leukemia: Report – The EPA is being eroded from the inside out. Your health is at stake. (NY Mag)
Vintage photos taken by the EPA reveal what America looked like before pollution was regulated – In case you need a reminder of why a functioning EPA is important. (Business Insider)
Produce is less healthy than it was 70 years ago. These farmers are trying to change that – I hope they succeed. (USA Today)
Supermarkets Deploy Sausage Stations, Dad Jokes to Lure Male Shoppers – “…of more than 1,700 couples between 1992 and 2006, and found that most men who participated in grocery shopping reported higher levels of sexual satisfaction than men in couples where women did most of the work.” You can’t argue with science LOL. (WSJ)
Environmentally minded Californians love to recycle — but it’s no longer doing any good – Womp womp. (LA Times)
The Stories That Stop Us From Being Present & Taking Action – Great reminder that you’re the one who controls where your attention stays. (Zen Habits)
Coffee Drinkers Are More Likely To Live Longer. Decaf May Do The Trick, Too – It’s a myth that avoiding coffee is healthier. (NPR)
Mastering Chinese-Style Ribs at Home – Probably not the healthiest recipe I’ve ever shared, but how could I not share it? (NY Times)

What inspired you this week?

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