New Year’s Resolutions - Let’s Get It Right This Time

Introduction

There’s a lot to hate about January. If you’re in the northern hemisphere, it’s probably cold. Meanwhile, the holidays, though they can be a grind, at least represent a slowdown at work—but now they’re over, it’s a new year, and corporate leadership is all gung-ho about plans and quotas and everything. And on top of it all, everybody is talking about New Year’s Resolutions.

Okay, that last statement was untrue—not “everybody” is talking about Resolutions. But if just a few people are, especially in the media, it can sure seem like everybody. Well, if you can’t beat ‘em, join ‘em. In this post I’ll provide some strategies for grappling with this annoying ritual. Don’t worry—I’ll try to be more snide than sanctimonious.

Recycling old resolutions – fair game?

When I bothered to research New Year’s Resolutions for a previous post, I found that most goals were pretty predictable: lose weight, exercise more, drink less alcohol, get out of debt, spend more time with family. Probably not a lot of first-timers, then … more like recidivism, people renewing their resolve to improve in ways they failed at the previous year. No wonder these Resolutions are such a drag! So what is to be done?

Well, one obvious solution is just to give up. I often tell my kids, “Look, if there’s one thing I’ve learned in life, it’s that anything difficult isn’t worth doing.” (This isn’t my own idea; I think I’m quoting, or at least paraphrasing, Homer Simpson.) Face it, if you’ve been in debt for ten years, you’re probably not gonna suddenly make it into the black just because it’s January and you’ve resolved to do so. And if you want to spend more time with family but both your kids are teenagers, good luck with that, too. I’m not trying to be defeatist … but maybe you should scale back or jettison the perennial good intentions if they just frustrate you year after year. Be compassionate with yourself!

Did you see what I did just now, when I said that I didn’t want to be defeatist, even though I was totally being exactly that? That’s a sophisticated literary technique called “bullshit.” If I were a Ph.D. I’d probably call it “being slightly disingenuous.” But I kind of meant it. I really, actually don’t want to be defeatist, not when we’re still only in the first week of January. Let’s try harder.

Improving your approach

Just because you’ve failed at a Resolution before doesn’t mean there’s no hope … maybe your approach was wrong. A friend of mine sends me articles he writes for his Counseling website, and the thing is, I don’t mind because they’re actually useful. They’re also really brief. (I could probably learn from that, but I refuse.) He writes here, in his article on Resolutions, that it’s really helpful to “create a social accountability network” by enlisting friends to help cheer you on when you make progress and/or shame you when you fall off. I think this makes tons of sense.

I’d been employing the accountability strategy to some degree already, in my effort to lose weight. I have always used the buddy system when tackling my watered-down version of the South Beach Diet (click here for details). But after reading Ceely’s article I doubled down and looked for ways to “gamify” my program. So now my Sloth Beach buddy and I have a new tab on our shared spreadsheet where we summarize our meals (Good vs. OK vs. Crap) and color-code them red or green. We even have a rudimentary scoring system: 2 points for a Good meal, 1 point for an OK meal (only two meals a day count), plus we subtract a point for Crap, add 2 points for a Large workout, add 1 point for a Medium workout, and tally it up. On a good day you can score six points. On a bad day you may come up negative.

Is this working? Hell yeah! I applied the scoring system retroactively to last year so we could compare our results. So far this year, my average score is up 31% and my buddy’s is up 80%—no  joke! Yes, the year is young, but we’re off to a roaring start.

A low-tech approach

Obviously the above example only applies to nerdy people who don’t mind infusing yet another aspect of their lives with high-tech tools. So for the rest of you, here’s another case study: I’ve resolved this year to manage stress better, and (given my poor track record in this area historically) I’m trying two new methods: focused breathing and a mantra. (You can’t get much lower-tech than a mantra.)

You might think I’m joking, or that I’m a joke, but the thing is, as I researched stress reduction I kept stumbling on articles expounding the virtues of a mantra, and I’m willing to try anything. I’m pretty early in the process and am still deciding what my personal mantra should be. Apparently it doesn’t really matter what the word or phrase is; many that people select (e.g., “Aum,” “Namah Shivaya”) aren’t in their native tongue, and some are almost like babble. It’s the repetition that does the trick, I’m advised. So last night, when I was tossing and turning in bed, stressed out after a hard day, I started trying out different phrases. Nothing worked until the edges of my consciousness became ragged and my subconscious started to take over. Then a suitable mantra suddenly popped into my head: “Kick your ass, kid!”

This is a phrase dredged up from my past. When I was like ten years old, I got into an altercation at the roller rink with a bigger kid. He was a total stranger to me. His name was like Shane or Shaz or Shalom or something and he was a friend of one of my schoolmates, Brian Bogart, whom I’d previously gotten in a fistfight with during a slumber party. Now, at the roller rink, Brian essentially sicced Shane on me, seeing an opportunity for revenge. I baited Shane a bit, even though I was kind of scared, because I knew my big brother Max wasn’t far away. Sure enough, Max showed up in the nick of time, he and Shane started pushing and shoving and mouthing off. “Kick your ass, kid!” Shane shouted a couple of times. Max threw this phrase back in Shane’s face, mocking him. Just as they were about to start throwing punches, we all got thrown out of the roller rink. That really sucked because Mom had dropped Max and me off there for the whole afternoon, so we were basically standing around in the parking lot for the next hour. Needless to say this incident made “Kick your ass, kid!” part of our family lore.

I totally get that “Kick your ass, kid!” seems like the wrong tone for a mantra, and you probably think I’m being facetious here, mocking the whole mantra concept, but really I’m not. I’m not against finding a new mantra that’s a bit calmer, but the thing is, “Kick your ass, kid!” really did the trick last night. I just kept working on my breathing—this “square breathing” technique where you inhale for four counts, hold your breath for four counts, exhale for four counts, and then pause again for four counts to complete the cycle—while saying (in my head), “Kick your ass, kid!” over and over in a very non-threatening way, kind of droning it. Four counts per breathing step, four steps in the cycle, and a four-syllable mantra ... perfect. I’d breathe in, with the phrase counting off the beats for me, then hold my breath through another iteration, then breathe it out—“Kick your ass, kid!”—before completing the cycle with one more (albeit silent) incantation of it during the pause. It was like magic … I was asleep in no time.

(Even upon reflection I find that “Kick your ass, kid!” holds up well as a mantra. Had I been better educated at age ten, I might have summed up that roller rink altercation, and the parking lot purgatory it begat, and in fact all the fights teens get into everywhere, and how that turns into posturing and one-upmanship in later life, by quoting Ecclesiastes: “All is vanity.” That was one of the candidates I’d come up with when first casting about for a mantra. But phonetically speaking, “All is vanity” is just not as satisfying as “Kick your ass, kid!”)

The brain-dead simple approach

Okay, this breathing and mantra regimen—though low-tech—isn’t exactly easy either. You want a super-simple way to be more successful in your Resolution? Employ an “affordance.” My wife came across this term in some book. It has to do with a change you make to your environment to encourage and facilitate a desired behavior. (Here’s what Wikipedia has to say about it.)

An affordance can be extremely basic. For example, if you want to work out more often, and are looking for a way to hold yourself accountable, that doesn’t mean you have to keep a really complicated training diary complete with heart rate and power data. You can just get a fresh wall calendar and record your workouts with a check mark. This is positive feedback, and by hanging the calendar where you’re sure to see it, you make it into an affordance. My family has a shared workout calendar posted in our phone room. This is perhaps the simplest “social accountability network” imaginable.

What if you’re too perfect to need a Resolution?

Look, I know there are people out there who so totally have their acts together, it’s impossible for them to formulate a single New Year’s Resolution. Maybe you’re just too perfect and there’s no need to change a thing!

I’ll confess, when I look at my life every January and think of what to fix, I don’t see a lot of low-lying fruit myself. Though I chafe at having a belly where there was none before, my actual body-mass index is spang in the middle of normal. I exercise a lot and I’ve never smoked. Medical studies suggest I should perhaps drink more alcohol than I do. I’m no further in debt than anybody fortunate enough to own real estate. But to assume everything is fine is simply a failure of the imagination. If nothing else, I’m a year older and that automatically suggests some Resolutions:

1. Get a colonoscopy … it’s time
2. Work with a physical therapist – learn some spine exercises I can do regularly, to lower my odds of randomly throwing out my back
3. Research 401(k) catch-up contributions (which I’m entitled to now that I’ve turned 50)

I’m lucky enough that if I’m ever tempted to leave well enough alone in January, I have my brother Max for inspiration. Most years he comes up with new fewer than a hundred Resolutions, many of which could easily apply to me. Here are some highlights from his fresh 2020 batch:

9. Be alone with someone else who likes to be left alone and leave each other alone.

11. Mom

19. Stop lying to the universe.

21. Stop dripping oil. Period.

49. If I see something, say something, and vice versa.

62. Increase popularity among non-college-educated white males.

65. Don’t eat hot dogs because dogs are sentient beings.

68. Become more sly, selfish, and manipulative but in a good way.

71. Be boring, but with a twist.

72. Learn to ignore impulses by fashioning a quick list of possible outcomes until the moment’s gone.

78. Go easy on myself. I’m a stupid dumb-ass, I make mistakes.

79. Take it easy on all stupid dumb-asses who make mistakes.

93. Scratch ear lobe in a way that doesn’t make it look as though I have bugs or mites. Make it sort of suggestive.

94. Find my secret talent and use it to exploit myself.

My brother sure makes it look easy, doesn’t he? If you’re lamenting (as I am) not being nearly that clever, well … maybe 2020 is the year you finally do something about it!

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Race Report - San Bruno Mountain Hill Climb 2018

Introduction

I don’t race very often anymore ... the old guys are just getting too fast for me. Once in a while, I do race the San Bruno Mountain Hill Climb on January 1. This gives me a good excuse to skip all the New Year’s Eve parties I get invited to. (It’s shameless how all the different hosts compete for my attendance ... so I find  it’s easier just to shun them all.)

My bike team has a tradition of food-centric race reports. What follows is my report to them, in small, medium, and large. If you’re looking for a summary of how the cat-and-mouse tactics played out in the Pro/1/2 race, you will have to look somewhere else.

Executive summary

Lunch was amazing. My race ... not so much. During the last month I focused so much on weight loss, I kind of forgot to train. But I dug deep during the race, managed an okay result, and (most importantly) had a glorious post-race meal.

Medium report

Breakfast: nothing. I didn’t want to ruin my South Beach success with a bunch of last-minute ballast. My final pre-race weigh-in was 173, not too shabby, and this was before my multi-session pre-race elimination protocol. I’m pleased to report that in that realm I’ve still got it!

Lunch: At a nice restaurant near the Berkeley marina, we started with some white-flour-centric focaccia. (My spell-checker has flagged “focaccia.” Note to Microsoft: get your head out of the sand! Focaccia exists! It’s probably more popular than Bing!) Then we moved into some mussels in this crazy Point Reyes Farmstead blue cheese sauce with bacon bits. There was so much sauce, we decided we’d better get some straws. On second thought we asked for more focaccia to soak it up with.

In other news, I was going to get a beer, because “Brilliant! Booze in the afternoon!” but they wanted $6.75 for a Lagunitas IPA. Celebration be damned, I wasn’t going to pay that, so Erin and I split a Kona Brewing Longboard Lager ($5.95, which is actually a worse deal if you go by ABV). Right after our toast, all hell broke loose (see full report below).

For my entree I had the Hangtown Omelette (buttermilk battered oysters, fresh spinach, root beer glaze, and “county potatoes,” which was a misspelling of “country potatoes”). I also ate a bunch of everybody else’s food (since they were stuffed on foccacia): lobster bisque with puff pastry; salmon; shrimp; cheddar grits; and fried green tomatoes. Of course we finished it off with a rich chocolate dessert ... I’m trying to remember what it was called. Chocolate Intemperance? Chocolate Dissolution? Chocolate Profligacy? Chocolate Debauchery? Chocolate for the One Percent? Chocolate Travesty? Chocolate Depravity? Whatever the name, it was thick and chewy and came with a goat cheese quenelle, raspberry sauce, and fresh berries. (How is it Microsoft’s spell-checker has “quenelle,” which is a word the restaurant probably made up, but not “focaccia”?)  

Note to world: my single New Year’s Resolution is to gain weight! South Beach is so 2017! Onward, to new heights in gluttony! I’m BACK!

Full report

The main reason I decided to do this race was to hang on my daughter’s coattails ... we’d both decided it was time she did her first road race. I feel like I’ve failed to bring much glory to the East Bay Velo Club, and this failure is probably based on poor character, not poor genes, so I might as well let my daughter pick up the slack. And if she’s going to the race, I figured, I might as well bring my bike too ... after all, it’s been more than three years since my last road race.

My other reason for racing San Bruno is that I needed a good excuse to lose weight, after some intensive calorie-therapy related to a lot of serious stress I went through this past fall. Of course there are many normal reasons to lose weight, such as improved health and so forth, but they don’t scare you into action like the prospect of a looming bike race—and a hill climb, of all things. It is widely known in the bike racing community that to be a good climber, you need to be so scrawny you can wrap your thumb and forefinger around your ankle. I’m still pretty far from that, but at least strangers no longer come up to rub my belly and say “Happy Buddha.”

This year I finally got smart and put the bike rack on the car the night before, and packed my race bag in advance. So we got there not long after registration opened and had plenty of time to pin our numbers, suit up, and warm up.

I have it on good authority that even in the WorldTour, the pro racers have to pin their own race numbers. Only a truly privileged racer, like my daughter, gets the number pinned for her.

We parked right next to our EBVC teammate Mike Wachter, just to show the rest of the peloton that we roll deep. Here we are warming up.

I want you to look very closely at this photo. Look in particular at my head. Or, should I say, heads. It’s amazing! I have two heads! And this confirms something I’ve always suspected, and in fact  felt deep in my bones: I have a doppelgänger, an evil double, a chimera (i.e., “vanishing twin”) like Tyler Hamilton had. This trickster has long plagued me: changing the answers on my multiple-choice exams, deciding to eat that second piece of pie, and just generally messing up my life in untold unseen ways. That second head is also that much more weight to haul up the climbs, even after I’ve managed to shrink down my (well, our) belly. And now I have photographic evidence, so if I ever fail a doping test due to “foreign blood population” I’ll have a good defense. (Spoiler alert: I was not tested after this San Bruno Mountain Hill Climb.)

I warmed up good and hard and for a long time, especially because there was some random car accident on or near the course so they delayed the race by half an hour just before staging was supposed to begin. By this point I was super sweaty so if I’d stopped riding, I’d have gotten really cold. So I just kept going, and via my warm-up logged almost five times the distance of the actual race. (In case “good and hard” is too vague a description of my warm-up, here are some numbers from my bike computer.)

On the start line with my group (the Masters 45+ 4/5, mixed with the 45+ 1/2/3) was Chris Phipps, a name-brand racer with 44 career wins. He won San Bruno in 2014 with a time more than 2 minutes faster than my personal best. Why do I care, since obviously I will never challenge him? Because he dragged our field along pretty much from the gun. I don’t know how long he went on dragging everybody because, needless to say, before long I was no longer around to see it.

Really, my race was between me and my younger self. I was looking to shore up my fragile male ego by being faster this go round than I was last time, four years ago, which effort was, in fact, a disgrace. On the positive side, my towering disappointment with that race gave me hope that—the bar being so very low—I could do better this year, despite being four years older.

Well, I hung with the field longer than last time before getting sawed off. Fortunately, when I did, I took a bunch of guys with me off the back. This has always been my forté, ever since I was a junior. My friend and former teammate Peter described it thus: “When you go out the back, it’s like this giant vortex just sucking people along with you. I’ll be like, ‘What the [heck], where is everyone going? Oh, I get it, Dana’s getting dropped!” I derive a strange satisfaction from this—it’s like I have Command Presence or something, in this one tiny realm of my life. (Well, actually, there was also this time when I got lost walking through an airport, with my daughter in tow, and when I got to a total dead end, I turned around and there were like a dozen other people behind me. “Daddy, why did all these people follow you?” my daughter asked, perplexed. Beats me!)

Here’s a photo somebody snapped of me right after I got dropped.

Wait a second, that’s not from this race! That’s from the North Boulder Park Criterium back in 1981! But you know, it’s the right anguished expression. Not much has changed since then ... I just have a better helmet now, and a cooler bike. And shorter socks.

The great thing about bringing people off the back with me is that when they see their mistake and chase back on, I have one more chance—sucking their wheels like an anaerobic remora—to latch back on. Here I am right after two of these suckers re-dropped me:

Look at my damn elbows sticking out! I’m no better than Chris Froome, the rider I most mercilessly mock in my WorldTour race reports! God, I wish I could at least lose with dignity. I had no idea my elbows ever stuck out. I’m going to blame the high school mountain bike team for which I’m an assistant coach. We coaches are taught to accentuate how bent our elbows are, so the riders don’t fail to notice. Now let’s see ... who else could I blame? Well, my parents I guess—for marrying each other, instead of somebody with some damn talent.

Here’s an action shot. I include this for three reasons. First, it may be of zoological interest to some readers that, in order to take in more air, I’ve unlocked my jaw like some snakes can do. Second, it’s a pretty good photo my wife managed to get, notwithstanding how hard it is to photograph bike races. (I did help by going so slowly up the hill.) Third, at least I’ve tucked my elbows back in. Sheesh.

At the halfway point, I’d chased back down the two guys you saw above. (There was a short descent and a flat part, which I used to maximum benefit.) My average speed by that time was 12.47 mph. I’d calculated beforehand that if I averaged 12 mph, I could beat my old PR (set back in 2010). So I was still on track! But then two things happened: I got dropped again, and I started to die.

For the rest of the race my average speed dipped ever downward, slipping toward 12 and then right past it. Meanwhile, these last two guys who’d dropped me dangled out there just ahead of me, taunting me with their lack of actual superiority. Pete had recommended I do some interval training before this race, which surely would have helped me match their accelerations at key moments. Alas, I did not take his advice (intervals being the main reason I quit racing in the first place). I was sure regretting it now. Though I was definitely gaining on these two by the top, I ran out of road. Also, I suck.

Did I get a new PR? No. Did I at least get a better time than four years ago? Let’s not go into that. Instead, let’s look on the bright side: I placed higher, in sixth. Does this mean the field was weaker this year? Of course not. It was windy out there, okay? Plus, the field is cleaner now because of the improved doping controls. (I had a good race, honest I did!)

Here I am hanging out with another racer at the summit.

Huh, that’s weird, I think I pasted the wrong photo. That’s from almost 36 years ago, of me and my friend Aaron Pickett-Heaps. This time around, I actually had a slightly older person to hang around with post-race, with a very impressive radio antenna as a backdrop.

I won’t say anything about my daughter’s race because, like all teenagers everywhere, she’s working on her own race report right now. Mike will probably file his own report as well so I’ll stay mum about his race other than to say that he also, obviously, made the summit.

So, that bit I wrote earlier about all hell breaking loose at lunch? That’s actually a bit of an exaggeration. But right after toasting the new year with my wife, I was setting down my half-glass of beer to get my phone back from my daughter (who had just snapped our photo for a Beck’st), and I knocked over the glass, soaking the nice cloth tablecloth. Four cloth napkins later we’d mostly mopped up the mess, and the waitress arrived and apologized, like it was her fault, and told me she’d bring me another beer. I protested, but largely for form, of course, because if you do the math, I’d be getting a whole beer for free having lost just half a beer. It seemed too good to be true, but sure enough, a bit later another server brought out a whole second beer.

I managed—my poor track record notwithstanding—to pour half of this in my wife’s glass without spilling a drop. We finished those quickly and handily (because beer isn’t like a fine brandy you nurse all day) and presently our original waitress came out with another replacement beer and an extra glass. I told her, “Oh, no, another server already brought us the replacement.” She said, “Oh, really? ‘Cause I just yelled at someone over this! So you’re drinking it, I’m not taking it back!” So just like that, 2½ beers for the price of one! Needless to say, 2018 is off to a great start....

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[Quasi-] South Beach Diet - Part II

Introduction

In this follow-up to my last South Beach[-ish] post, I offer reports from the trenches (my brother’s and mine); some arcana about glycemic index and glycemic load; the good news about the cool food you can still eat with this approach; some responses to a commenter on my last post; and the truth about alcohol. (I know that last bit implies that somebody has been lying about alcohol, and really nobody has, but I had to throw that in to bait you. Along those lines I will now include this phrase—what your doctor doesn’t want you to know about losing weight—because that seems a popular way to draw people in as well. Also, this weird little trick that helps you lose half your body weight in 48 hours!)

The trenches

Gosh, what a totally irresponsible metaphor “the trenches” is. Of course this is nothing like battle or real hardship of any kind. Feeling like you ought to lose weight is a real luxury, when almost 800 million people on this planet are malnourished. “I’m just not as svelte as I was in college!” Oh, boo-hoo!

Do you hate me yet? Good, good. Anybody who is doing well on a diet (or better yet, a new eating approach that is realistic for long-term benefit) ought to be hated at least a little. I love this New Yorker cartoon where two women are at the café at their tennis club and one announces, “I’ve only been gluten-free for a week, but I’m already really annoying.” (No, I’m not going to talk about gluten in this post. That’s a whole topic of its own. Suffice to say I myself never met a glutenous mass I didn’t like.)

So far, in the eighteen days I’ve been on this diet, I’ve lost nine pounds. That’s not so bad, especially because I’ve been cheating a bit. If I did Phase 1 (see my previous post if you haven’t already), I’m sure I’d see more results. My brother, in the same time span, has lost about six pounds. He’s not doing Phase 1 either … and in fact, he’s cheating regularly because one of his kids has discovered baking and is thrusting lemon bars, cream puffs, banana bread, and cobbler at him. Believe me, I had a great time ribbing him about that. At least he’s honest with his food log, and is trying to be good (“1.5 small blueberry cobbler pieces … two small cookies … very thin slice fudge…”). Of course this is the time of year when everybody becomes a glutton, but that’s no excuse for eating whatever junk you’re offered. I e-mailed Bryan, “Do we need to get you a sign that says, ‘Please do not feed the human ... when he is given people food, his nutrition is impaired and he loses interest in hunting’?”

It is almost impossible to have dessert and be on a South Beach(-esque) program at the same time. Not entirely impossible, though:

A plum can be nice and sweet, but still good for you.  I think that’s mascarpone and mint leaves below it.

My wife is doing well on quasi-South-Beach, especially in her main goal of keeping me honest. Here is a sample of our joint food journal, from the first day back on the plan:

The first thing you’ll notice is how messy this journal is. My brother’s journal is neatly typed and available online for me to peek at whenever I want, but I’ll bet it’s not quite as complete. A paper journal that lives in the kitchen doesn’t miss a thing. The second thing you’ll notice in the above snapshot is that my wife is using the “smiley face” technique of reinforcing dietary (and exercise) principles. This is probably healthier than my shame-and-fear-based system.

Another quick note: it can be helpful to monitor body fat if your scale supports it, but such measurements are probably not very accurate. That looks a bit like 16.8% above but it actually says 11.8%. Whatever my body fat percentage really is, I expect that number to go down as I continue my South Beach(-esque) effort.

You’ll find a recipe lurking in my entry, for Mexican(-ish) rice. Here’s what you do: glug some olive oil in a pan, dice a whole onion and simmer it a while, then add some cooked, cut-up meat. I used leftover turkey white-meat from Thanksgiving because a) white meat, aka breast meat, is really good for you, and b) I hate it. (My favorite part of the bird is the skin.) Frying up the meat makes it way tastier—it’s worth the oil, I think. I shake a bunch of Chef Paul Prudhomme’s Poultry Magic on there and a bunch of ground cumin, which is like magic. I sear that mixture on high heat, then throw in a can of stewed tomatoes. I simmer that a bit, then throw in cooked rice. I use brown rice because it’s better for you—it has almost six times the fiber of white rice. (White rice is useless. Don’t eat it. I used it with this batch because it was all I could find.)

I have a burrito practically every day made with beans, this rice, cheese (I don’t skimp on this, actually), and really good salsa. Pound for pound I think the salsa I get is more expensive than heroin, but it’s much better for you. These burritos rock. The deal is, when you put rice and beans together, you get a complete protein. (Click here for details.) Also, the fiber in beans, helped out by the cheese and by the bran in the brown rice, help that burrito burn slowly. That’s good because it means you won’t snack.

Also, because a burrito is a modular food, you can control the size and thus your intake. I either use a soft-taco size tortilla or half a regular tortilla. That’s a big enough burrito even for a big guy like me who works out a lot. Of course, the flour tortilla is complete crap, nutritionally. But what good is a diet that makes you want to kill yourself? Whole wheat tortillas should be banned.

Note, in the journal snapshot, my wife’s apple, raisins, and blueberries, and the zucchini, peppers, and cherry tomatoes we both had with dinner. Of course we should have had more vegetables (we were just easing into this South Beach thing). Note also the peanut butter. Sure, it’s pretty caloric (as a commenter on my last post pointed out) but it greatly helps with a feeling of satiety. This is crucial. If you try to cut down on calories without addressing satiety you’re going to be miserable. The point here is to reduce calories while still feeling satisfied. Hard boiled eggs are also good for satiety. I eat one of them then and I’m basically in no mood to eat for many hours.

How can we tell what foods will burn slowly?

Foods burn slowly according to how hard they are to digest. Obviously. Fiber slows down digestion, so it’s great. Meat also burns more slowly. I think cheese does too (and I’m not going to fact-check that because if there’s anything bad about cheese, I don’t want to know). What’s really cool is that slow-burning foods can actually slow down digestion of fast-burning foods consumed in the same meal. So the meat and beans in your burrito make the tortilla burn more slowly. That’s why when you eat a big burrito at a taqueria you don’t need to eat again for like four days. (Damn, I just drooled on my laptop.)

Here is one of my typical burritos. You can see a bit of cilantro creeping out the front. This will keep me going all the way until dinner, even on days that I work out.

There’s a numeric scale that describes how slowly a carbohydrate source will burn. It’s called the glycemic index (click here for details). It goes from 1 to 100. Anything over 50 is bad. Anything over 70 is really bad. You can download charts from the Internet. The digestive process, it turns out, is actually pretty mechanical. Chewy stuff takes longer and delivers its energy more gradually. (This is why I allow myself to eat gristle even when I’m trying to lose weight.)

Interestingly, the glycemic index (GI) of spaghetti is 46 (not very good), but the GI of al dente fettuccine is only 32. This isn’t too bad except that it’s impossible not to overeat with pasta ... a bite or two in, your eyes roll up into the back of your head and you abandon all pretense of self-control. You tell yourself things like “They’re just love handles!” and “Fat people are funnier, like Seth Rogen and Jonah Hill!” and “I would look great in a double-breasted suit!” and “I can do this, I’m an athlete!” And that’s just your average joe. Pasta is especially dangerous if you have “baggage” like I do, such as my teenage tradition of eating all-you-can-eat pasta—usually 5 or 6 plates at a sitting—once a week for years.

But consistency isn’t everything. What makes food choices a bit more complicated is that it can be hard to predict how caloric a food is. Soba noodles, for example, are made of buckwheat flour, which is somehow relatively lo-cal. Buckwheat is not really wheat ... it’s a grass. No, wait, I just fact-checked and it’s not a grass. It’s a “pseudocereal,” related to quinoa, sorrel, knotweed, and rhubarb. (What is knotweed? I don’t know, but it’s probably like knothead, and you are what you eat, so be careful!) One great thing about buckwheat soba noodles is that  they have one calorie per gram, which makes it easy to measure your intake, plus that’s 32% fewer calories than semolina noodles.

The other good news is that the Huffington Post calls buckwheat “one of the healthiest foods you’re not eating.” This statement is arch and snotty, and Hufffpost is hip and modern, so you can see buckwheat has all kinds of cred. The bad news is that buckwheat soba noodles have a glycemic index of 59, which is on the not-so-good end of the spectrum. (Still way better than a baked potato at 111.) You know those so-called “glass” noodles? They’re made of sweet potatoes and have a GI of 39-45. And they confer the same groovy Asian-ness that soba do. So they’re a better choice.

So if glycemic index isn’t everything—due to variances in how caloric one substance is over another—what else do we need to consider? Well, for what it’s worth, there’s a separate scale called glycemic load. This scale, based on some formula the food people have devised, factors in the number of calories. These numbers don’t fall in such a nice range as GI, but suffice to say anything over 20 is bad, and single-digit numbers are the best. (Again, you can download charts online.)

For example, watermelon (as you might guess) has a high GI: 72, to be precise. This would be a good food for somebody with no teeth left. But we can have all we want, because it’s practically bereft of calories. Its glycemic load is just 4. Have at it!

Prunes have a nice low GI (29) but they’re also pretty sweet, so their load is 10 (which is still rather good). Carrots have a load of 3.5, which makes them a great “closer”—that food that is still sitting in a bowl on the table after you’ve eaten your little portion of indulgent goodness and are fantasizing about having seconds. After you munch down a few carrot sticks you might decide you’re not actually that hungry, per se ... maybe you were going to eat out of boredom but now you’re bored of the food itself. Congratulations! You’re going to dream about food all night and wake up ready to go toe-to-toe with that bathroom scale!

Glycemic load isn’t everything, but it does help us put certain foods in perspective. For example, the person who commented on my last post needs to be corrected. She said to avoid nuts because “they’re ‘healthy fat’ but a handful of nuts has, like 800 calories.” I think she was exaggerating for comic effect; it’s actually more like 170 calories. Still a lot, but the glycemic load of peanuts is a mere 1. That’s fricking amazing. No wonder they’re so satisfying. Last Saturday I rode my bike 70 miles, with 6,000 feet of climbing, but (after my modest glycogen window snack, a cup of honey-sweetened yogurt and a weird persimmon cookie), I just wasn’t that hungry so my lunch was just two handfuls of peanuts and 4 or 5 prunes. (When your body isn’t all fouled up by lots of sugary calories, it can burn fat like a motherfrockle. This is why distance athletes—whose bodies get especially good at this—are so freaking thin.)

So, if we don’t want to deprive ourselves of the foods we love, we just need to work on portion control, which is doable if for every part starchy, yummy goodness you make yourself plow through two parts bulky, low-glycemic-load vegetables. Cabbage is great for that. Yeah, it’s not the tastiest stuff, but that’s kind of the point. After eating a bunch of it you’re asking, “Could I be full?” rather than “Could I push past the pain and eat even more?” (Raw cabbage, I’ll concede, is almost inedible, except perhaps on a fish taco. Cabbage is better cooked, and the smell of cooking cabbage helps you lose your appetite—a win/win!)

If we’re going to be realistic here, napa cabbage is more charismatic than regular. It doesn’t have much flavor, but bulks foods out nicely (instead of bulking us out not-nicely). A cup of nappa cabbage has just 13 calories. It’s like the perfect thing to stuff yourself with. Best of all, you can spell it with either one “p” or two ... your choice! (I mixed and matched here, just to be more Google-query-friendly.) I have actually put nappa cabbage in a burrito, just to give it that realistic heft you get at taquerias. You wanna know the glycemic load of cabbage? It’s an infinitesimal 0.58! Amazing!

So ... what can I still eat while South-Beaching it?

The good news is, you can still eat anything with this approach, once you’re in phase 3 ... at least, the way I do it (and it’s working pretty well). But you can’t eat everything. That is, you need to figure out a few indulgent, non-South-Beach foods you just can’t live without, and keep eating them—but only occasionally, as a treat, and in small quantities with gobs of vegetables on the side. Other starchy or sweet foods will just have to go—you gotta choose your battles. So as much as I go on about pasta being too irresistible to mess with, I know I can never totally give it up. But if I’m going to occasionally submit to it, I better be pretty strict about desserts, white bread (like sourdough and baguettes, which I adore), and pretty much all baked goods. Oh, and I barely get to have pizza. Maybe this summer I’ll start riding Mount Diablo every weekend like I used to, and can cheat more.

But drinking ... that’s another matter.

What can I drink?

I’ll make this simple: don’t drink anything that isn’t a) water, or b) a drug delivery mechanism. Juice is all the sugar from fruit and none of the fiber so unless you’re actually trying to get fat, just skip it. If you have a reasonably balanced diet (such as South Beach) you’re getting plenty of vitamins without needing any juice. (“Vitamin water,” meanwhile, is sugar-water for morons.) Soda should be banned, but with a special dispensation for endurance athletes.

A commenter on my last post advised that you can “add splenda to all sorts of liquids and you can guzzle diet sodas.” I totally disagree. Diet soda confuses your body and triggers an insulin response, meanwhile dulling our senses to naturally sweet food, leading to the abuse of other sweets, according to this article and others. Splenda (sucralose) has long been thought safe, but recent studies (click here) link it to changes in intestinal microbes, altered glucose and insulin levels, and possibly cancer. Sure, we could debate the veracity of these studies, but why bother? Why defend chemicals designed to fool Mother Nature, just for the sake of justifying unsophisticated pleasures? If you have a constant craving for sweet drinks, you should try to figure out why. Shouldn’t you have cast off that childish fixation long ago?

Coffee (without cream or sugar) is completely fine. Drink up. Caffeine can even be an appetite suppressant, but be careful ... don’t be tempted to skip meals (which confuses your body, fouls up your energy levels, and creates diet-jeopardizing cravings). I don’t consider coffee a food, because it’s practically calorie-free. I think of it as a drug (and a very safe, useful one).

Alcohol is also, to my mind, also more of a drug than a food. But it’s a whole different deal from coffee because alcoholic beverages are highly caloric, in direct proportion to the amount of alcohol they contain (so don’t bother trying to count the carbs in this or that beer). And calories are only part of the problem. Because alcohol is a toxin, when you drink your body shuts down its normal metabolic processes (like burning fat) until it’s dealt with the alcohol. Meanwhile, mixed drinks often involve sugary mixers or Coke, and drinking lowers your inhibitions so you might lose some of the discipline you’ve been trying to have about your eating. (Click here and here for details.)

(You think it was possible to resist that fourth helping of fries after drinking Belgian beer? It was not, nor was it possible to resist dipping the fries in mayo, Euro-style. But that was a special occasion.)

It kills me that there’s a whole website, Get Drunk Not Fat, dedicated to worrying about the number of carbs or other fillers in alcoholic beverages, when moderation alone is the way forward.

Does all this mean you shouldn’t drink at all when trying to lose weight? I don’t think so. Statistically, moderate drinkers are less likely to be overweight than teetotalers. Meanwhile, alcohol can be a great way to hide from your problems. (That was a joke.) The question of whether or not to drink should certainly involve not gaining weight, but weight is only one component of this bigger lifestyle choice. I think that where this South Beach[-esque] dietary approach is concerned, drinking should be treated like one of those carefully selected indulgences you might decide to allow yourself from time to time. But you better not allow too many of these indulgences, and you better indulge sparingly, if you’re serious about losing weight.

The result so far

Today my wife said to me, “You’re starting to get gaunt. You’re starting to look like a bike racer again.” This isn’t really a compliment. In fact, it’s almost a warning. I think the subtext was something like, “Watch yourself ... don’t do too good a job with this South Beach thing.” I’m happy to report that if things continue on this trend, I’ll be around or below 170 pounds for the hill climb bike race I have planned for January 1. Following that, I might just take my eating habits back in a more northerly direction, secure in the knowledge that I’m not at risk of becoming the next Humpty Dumpty.

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[Quasi-] South Beach Diet for Morons

Introduction

This isn’t actually a post for morons. I thought the title would be funny, and “[Learnable Skill] for Dummies” is copyrighted. This is a shortcut to reading The South Beach Diet, and also a memoir of my weight loss efforts, but mainly a humor piece (because struggling with one’s weight is always funny, right?). Do not come here for an accurate, responsible distillation of the actual South Beach approach (which would be plagiarism and copyright infringement anyway). Call it Sloth Bleach Pseudo-Dieting(-ish). Okay?

Eight years ago in these pages, I wrote about “secondhand dieting”—whereby you end up on your spouse’s diet because he or she is doing the cooking. My goal when I wrote that was to get off the South Beach diet because I was actually perfectly happy with my weight. Well, fast-forward to last July and you’ll see, here, that as middle age has descended upon me, I am no longer happy with my weight—or, more specifically, with my belly. Toward the end of my “Ode on a Belly – Mine” post I declared my intention to do South Beach(-ish) for real, and to blog about the results. Well, here you go.

The good

The good news is, Sloth Bleach really works! When I started it, after my nephew’s wedding (and associated festivities) in late June, I weighed a whopping 193 pounds. I began recording everything I ate, and began eating very carefully, and a month later—just in time for an epic bike ride with my friends —I had lost 12 pounds and was down to 181. Success! I got down to 175 by the beginning of September and held this until the second week of October.

So, yeah … that’s the good news.

The bad

The bad news is, South Beach isn’t really a diet. If it were, it wouldn’t work, because diets never do. Why not? Because they can’t. It’s absurd to think that you could temporarily change your behavior and enjoy permanent benefits.

Let’s look at the logic, or lack thereof, that the dieting concept implies: 

• Premise: I weigh x because for years I have eaten y calories a day, which is z more calories than I need (hence the weight gain that has motivated me to diet).
• Premise: If I eat, say, 0.7y instead of y, I will turn z into a negative number—that is, I will be consuming fewer calories than I need—thus my body will burn a bunch of fat and I will lose weight.
• Premise: Once I have achieved the lower weight that I desired, I can go back to eating y calories a day, which will still be z calories more than I need, and yet I somehow won’t gain back any weight.
• Conclusion: I am a moron.

Look, if you’re eating the way you always have, and yet you’re gaining weight, something has changed. Perhaps you’re not as active. Perhaps this is just part of getting old. Perhaps it only seems like you’re eating the way you always have, but you’re actually fighting the tribulations of middle age, parenting, and/or the working grind by self-medicating with extra booze, extra butter, or extra sloth. Whatever the case, it is impossible to implement a short-term fix to lose the weight (i.e., go on a diet and expect lasting success).

South Beach is not a diet, it’s an approach. It’s a permanent change in the style of eating that you do, that will yield permanent weight loss results if and only if you stick with it for the rest of your life—which notion is, I’ll admit, depressing as hell. But then, so is ongoing weight gain.

In case you’re hoping these caveats are theoretical, they’re not. I fell off the South Beach wagon because I started taking trips to my hometown to take care of my ailing father, then to help with his hospice, and then to spread his ashes. In order to cope, I ate breathtaking amounts of food, Beck’sted copiously, and allowed myself to eschew exercise entirely. The result is that I gained back half the weight I’d lost through South Beach.

(What do I mean by breathtaking amounts of food? Well, for one thing, my brothers and I would eat indulgent meals out such as all-u-can-eat pasta, and for another, we tended—almost without fail—to eat a pint of ice cream apiece, every night. Or to be precise, four quarter-pints.)

So, yeah—my South Beach effort had yielded weight loss results only while I stuck with it. Recently I found myself back up to the mid-180s. Something had to be done, so I resolved recently to sign up for the San Bruno Mountain Hill Climb bike race on January 1, to force me to adopt South Beach again. (Fear of disgrace is a great motivator.)

By the way, you may be aware that for years I’ve professed that the real key to staying skinny is to be a long-distance cyclist. I still hold this to be true, but with two caveats: 1) I can’t exactly advocate that for the lay reader because it takes a lot of time and it’s best to start young, and 2) I myself, despite gobs of muscle memory, don’t have the time and/or opportunity for that anymore.

The ugly

I’ll bet you’re expecting me to say being overweight is ugly. Well, I won’t. It’s being old that’s ugly. No it’s not—I’m just playing with you. This whole thing isn’t about looks. It’s about health. Being healthy and fit happens to look better than being unhealthy and overweight, but that’s incidental. I used the heading “The ugly” above simply because The Good, The Bad, and The Ugly. I mean, duh!

The buddy system

It’s easier to change your behavior—especially in a way that involves reducing creature comforts—when you have a buddy along. Here’s how the logic of that works. 

• Premise: Misery loves company.
• Premise: I love misery (obviously).
• Conclusion: I love company. (This is according to the Transitive Law, I believe.)

The argument isn’t perfect, because eating the South Beach way isn’t a miserable experience, exactly, but I doubt anybody would deny that having friends involved in your effort will help.

My wife, supportive as ever, agreed to do South Beach(-ish) with me. So did my brother Bryan, who isn’t doing an all-uphill bike race on January 1 but wants to lose weight anyway. This is only partly because I made fun of his belly when we were in Boulder together. “OMG,” you’re thinking, “you actually made fun of somebody because of his weight? What kind of monster are you?” The answer is, a sibling. Bryan made fun of my weight too, decades ago (when, at age 6 or 8, I had an oddly big belly). The chickens have come home to roost! But again, that’s only part of it. Bryan wants to be heathier, and we’re talking about doing a grueling 108-mile bike race, over giant Alpine passes, in a summer or two, so he appreciates my encouragement (even when it takes the form of taunts and jeers).

Where South Beach is concerned, the buddy system consists of sharing snippets of your daily journal, where you record not only what you eat but what you weigh each morning. So it’s not just a matter of providing encouragement, but also holding one another (and yourself) accountable. If a little bit of rivalry finds its way in there, well so be it. After all, that can be motivational, too.

In the case of my brother, the buddy system also means explaining how South Beach works—i.e., what you can and cannot eat. In case you’re intrigued by this miracle weight loss plan (which phrase I use here quite deliberately, to help Google direct people to this blog), I’m going to share my quickie, just-the-gist South Beach(-ish) wisdom with you as well.

How this thing works

South Beach is divided into phases. During Phase 1, you can’t have any fun at all—no bread, no pasta, and in fact no starches at all really, just lots of veggies and maybe some really unappealing whole grains like quinoa or something. The point is to get some immediate results, so as to motivate yourself. (Full disclosure: I don’t have the chutzpah to do Phase 1. If you think you do, maybe you should get the actual South Beach book.)

After a couple weeks on Phase 1, the plan goes, you move to Phase 2, which lets you have a few indulgences, but is still fairly austere. You do that for—what, a couple more weeks?—and then move to the third, final, permanent phase, which is—you guessed it!—phase 3. (Wow, you’re a quick study!) This final phase lasts either forever, or until your resolve flags.

More important than these phases is the emphasis on filling up on veggies instead of starches. The principle, as I understand it, is simple: we didn’t evolve to eat refined stuff like flour and sugar. That stuff is too calorically dense for us, especially since we’re not doing much physical labor anymore. (If this sounds like the Paleo diet, that’s a coincidence, since I know essentially nothing about it except that it’s probably annoying.)

Long story short, you essentially need to serve up all kinds of bulky, low-caloric, simple foods like vegetables, and fill your gaping gut with those instead of the tasty stuff. By “tasty” I mean “foodstuffs that have been manipulated to be more tasty.” (Obviously if we’re talking about all things that taste good, we should include fruit, vegetables, and other naturally tasty things, but the fact is, most people have forever thrown those over for highly manipulated crap like sugary cereal, “chicken” McNuggets, pasta, pizza, fries, etc. and I’m not going to pretend otherwise.)

So South Beach is way to reconcile what our bodies really need with what we feel like we need. We sorry humans have this pathetic need to feel full, because we’re so used to this feeling and because our souls are empty. And it’s actually okay to feel full, but only if it’s because a lot of high-fiber, low-calorie stuff is pushing against the inner wall of our bellies. We leave the table feeling sated, or at least bored of eating, and our overall calorie intake goes down.

In response, our bodies relearn how to burn fat efficiently. Meanwhile, our blood sugar becomes more stable. We snack less, eat better calories, enjoy all the benefits of the vegetables and meats we evolved to draw nourishment from, and become healthier. With our newfound health, we can cheat here and there and enjoy pasta again—because without pasta, life simply isn’t worth living. Obviously.

Some rules of thumb 

• Try to avoid refined starches
• If you have bread, make sure it’s whole grain (my family gets this Alvarado bead that has no flour, just wheat berries), and eat as little as possible of it (i.e., open-faced sandwiches only, and go for that really thin heel)
• Sometimes I just have a big spoon of PB & J instead of a sandwich
• Rule of thumb: if you have to butter it, you should just stop eating it
• No pasta, unfortunately, except as a treat ... it is the hardest thing to eat in moderation
• No pizza except as a treat (it’s a controlled substance in my household)
• No alcohol ... sorry!  (Obviously you can cheat here, but alcohol is truly fattening, in all its forms including low-carb beer.)
• If starchy stuff is served, try to eat a ton of vegetables along with it, like spinach or broccoli
• Try to have brown rice instead of white whenever possible (it’s actually pretty good, not like whole wheat pasta, which is inedible)
• The greener and more cruciferous your veggies, the better
• Chard, broccoli, broccolini, and—yes—kale are all good
• Cabbage is cheap and good and helps you lose your appetite
• Eggplant is cool—slice it and put salt all over it for a while to chase out the bad-tasting liquid
• Squash, zucchini, green beans, asparagus, celery, peppers are all great
• Corn is barely a vegetable—almost more like a starch—so don’t eat it often
• I think peas aren’t actually much better than corn
• Asian veggies like daikon and bok choy are good choices and also make you super sophisticated
• Fruit is okay, especially apples and other fiber-rich stuff
• No juice ever, no soda ever, no freaking vitamin water for crying out loud, just water and tea and coffee
• Record all your snacks, if you must snack
• Watch the condiments! Lots of calories hiding there!
• Salsa is great
• Step up and start drinking your coffee black, with no sugar!
• Black tea has to have milk but that won’t kill you
• I guess milk in your coffee isn’t the end of the world, but half-and-half or cream? Really?
• Hard boiled eggs are great ... very filling and they’re not fried in butter etc.
• Burritos are great if you do them right:
• Make your burritos with beans, brown rice, and either a soft-taco-size tortilla or half a regular tortilla (no, I’m not going to say a whole wheat tortilla because that’s just cruel)
• You can still stuff that bad boy pretty full, so that the tortilla may not even totally wrap it up—more like a covered wagon
• Shove other stuff in your burrito like a few cooked cabbage leaves, or some mushrooms, or grilled peppers, anything to flesh it out without being too caloric
• Dice some onions real fine and throw them in ... it’s yummy and keeps you in the habit of messing about with vegetables at every opportunity
• Throw some avocado slices on there when they’re in season because life is too short not to
• Skip the sour cream ... it’s an indulgence and exactly the kind of empty calorie that fattens you up (that’s right, carbs aren’t the only evil)
• Sometimes we have chips around but then come to our senses
• If people are eating yummy caloric stuff around you, what a perfect time to show off your absurd discipline and imperviousness to temptation
• Write down everything you eat, even if it’s like 1 chip
• “Nobody can eat just one”? I can!
• Maybe if it gets to be too much hassle writing everything down you’ll snack less!
• Smiley faces in the margins of your journal are a nice little zero-calorie reward!

So how’s it working out?

My brother e-mailed me a few days into our SB effort and said, “Thanks for the good tips! I'm inspired, truly. I started a food log of my own, and you’re right, Dana, just writing down what I had for dinner last night filled me with shame.” See? It’s working!

Just like I didn’t want to overwhelm my brother with arcane nutritional lore in our first few days of Sloth Bleach, I think it’s time to let you come up for air. Go watch a really dippy romantic comedy now, or wash your hair, or drink a beer, or whatever it is you do to release the viselike grip my relentless text has surely had on your poor head. And tune in next week for more inspiration; delicious, gossip-like updates on my brother’s and my progress (or frustration); and more useful information, including quick and easy lo-cal recipes like Mexican(-ish) rice and roasted Ewok!

Part II is here.

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