Compensation

I did some damage at last night's buffet, and now my pants won't button...
Can you relate?  So, how do thin people stay thin?  Compensation is the key to living free of weight issues for the rest of your life.  Oh yeah, compensation also allows you to eat without restricting sugar, gluten, fat, or whatever the trending prohibition happens to be--therefore, it happens to be the most largely under-sung component in a life free of extra fat.  Compensation means more than punishing ourselves after gorging at the buffet by living on lettuce for two days.  In fact, it is the opposite of such austerity measures.  Instead, it allows for us to remain balanced each day by asking ourselves what is missing.  If I indulged in lots of zucchini brownies with chocolate ganache glaze (see recipe on p. 231 of my book: Miracle Pill), I compensate without labeling myself "bad" and merely choose the other fuel groups that I have not yet had--such as lean protein, green vegetables, fruit, and maybe dairy.  No guilt allowed. 

 
Even in the absence of any food overload we still compensate meal-to-meal to make sure within a single day our bodies get all the fuel values they require in the proportion they require.  This state is called balance and it allows our systems to function at optimal.  With consistency, a state of balance powers up our metabolisms--which means we burn fat for fuel.  Compensating day-to-day restores our bodies to balance after a day on the road or anytime we are unable to find the fuel our bodies need.  Even week-to-week we compensate after an illness, travel, or a situation that takes choice away so we simply cannot eat in balance with our needs.

Imagine if over the next 6 months you ate exactly what you needed, when you needed it, in the right amount.  What would be the result for your body?  Don't worry.  You wouldn't need to take away all pizza and ice cream.  They are part of the occasional fuel a thin person enjoys.  Click here for more about treats and their essential place in a peaceful, ideal body.  With compensation you would simply enjoy the pizza and ice cream and then choose next time the fuel groups that are absent.  Viola, no fat and no restriction either.  The magical power of compensation each meal, each day, and each week allows us to live well without restriction, and have a metabolism that rocks. 

Tres Hatch is the author of: Miracle Pill 10 Truths to Healthy, Thin, & Sexy.

Got Extra Tomatoes & Watermelon? Use ‘Em Up!

They say there are two things money can’t buy:  love, and a home-grown tomato.  Now is the season to enjoy tomatoes in all their summer-kissed glory.  If you find yourself blessed with a bumper crop, try this chutney recipe that pits the bright acidic flavors of an unripe green tomato against the juicy sweetness of ripe watermelon, all underscored with the savory crunch of onion and a hint of chili.  Chutney is just a fancy word for salsa, although it is typically distinguished from salsa by an added element of sweet.  For example, chutney often features mango, apple, or other fruit paired with tomato, onion, a touch of vinegar, and chilies—resulting in a tangy-sweet-spicy condiment.  In this recipe, chutney benefits from watermelon’s sugary crunch and palette-cleansing juice.

For quick prep serve this super-easy homemade chutney with purchased pita or corn chips, but for fun try the following recipe for silver-dollar sized crisps made from garbanzo bean flour.  These thin and crunchy wafers take no more effort to fry than a pancake.  They also score points for being gluten-free, vegan, super-healthy, and with the earthy undertones of cumin they perfectly pair with this chutney.  Top them off with a dollop of whole-milk Greek yogurt for a phenomenal appetizer or main dish.

Chef Tres cooking on KUTV2 News

Click here to watch Chef Tres prepare this dish on TV.

www.miraclepilltruths.com

Cumin-Garbanzo Crisps

Makes 12 crisps

*Chick pea or garbanzo bean flour can be found in most Asian and Indian markets along with the bulk bins in many health-food stores and grocery stores.

1 cup *Besan (finely ground chick pea flour, also called garbanzo bean flour)

1 teaspoon salt

1 teaspoon freshly ground cumin seed

Fresh cracked pepper to taste

2 teaspoons olive oil

½ cup water

Olive oil for frying

In a medium bowl mix all ingredients together with a whisk.  Mixture will remain a little lumpy.  It should be very runny.  If too thick add more water.

On medium high heat in a large non-stick saucepan, heat enough oil to generously coat bottom of pan.  Pour batter into oil making 2-3 inch disks.  Spread out batter so they are as flat as possible.  Avoid crowding so they don’t touch.  After brown on bottom, turn crisps.  When brown on both sides remove crisps to a paper-towel lined plate to drain.  Continue frying until all batter is used.  Serve immediately with Chutney.  Recipe follows.

Green-Tomato & Watermelon Chutney

Makes 2 cups

1 large firm green tomato, diced small (about 1 cup)

¾ cup ripe watermelon, rind removed, seeded, diced small

½ small yellow onion, peeled, diced small (about ¼ cup)

½ teaspoon hot chile pepper (jalepenos, serranos, etc), minced fine

Salt to taste

1 pinch sugar

Mix all ingredients together in a small bowl.  Serve at room temperature on top of Cumin-Garbanzo Crisps

Tres Hatch is the author of Miracle Pill 10 Truths to Healthy, Thin,  & Sexy

Send Chef Tres your questions: tres@tresbonpublishing.com 

Treats are Our Friend

Chocolate Cake with Nutella Icing

Have you ever wanted to throw out all of the “junk food” in the kitchen, so it won’t be there to tempt you?  This is the thinking of fat people.  Consider the thin people you know.  Do they wage  war on the bag of chips in the pantry?  This act of determined restriction is misplaced and tends to produce temporary austerity followed by a glut of binge eating of the very foods we banned from the house.

If you want to be at peace with your body, free of weight issues, AND maintain an ideal weight reverse your belief that cookies are “bad” and recognize they have an important place in our overall level of satisfaction.  In order to enjoy a metabolism that rocks (and burns fat) you have to be balanced.  To become balanced we have to be fulfilled from ALL our food—including treats.  To become fulfilled we must give our bodies exactly what they need, which includes a small amount of quality treats.  There, I said it: treats are our friend.  Sure, we largely need a diet of plants (whole grain, veg, and fruit), but we also need some dairy, meat, fats, and…dessert.  Medically, a diabetic must observe restrictions from sugar and carbohydrates, but in general, we need the full monty--of food groups, that is.

You are invited to take this challenge:  over the next two days rate the treats you eat on a scale from 1-10 with ten indicating the most satisfying experience and one indicating the least satisfying.  Also pay attention to the time of day you eat the treat.  This exercise serves three purposes:

1.     It teaches us to tune in and assess our food for quality, freshness, flavor, and its worthiness
2.       It helps us discover what we REALLY like and what food is only mediocre
3.       It reveals the time of day when we get the most pleasure from our treats

Many coaching clients have reported this exercise revealed the difference between quality foods and stuff they used to eat out of habit that did not satisfy their genuine need for pleasure.  One client told me she no longer ate Tootsie Rolls because, “They are hard, overly sweet, and not at ALL chocolate-y.”  I asked her what she did like and she gushed about the “food-gasm” she had from a single square of very good dark chocolate.  

Another benefit of this challenge is most people found they prefer a treat in the afternoon, which eliminated the late night ice cream binges.  When we act upon our preferences, there is no need for discipline.  Clients learned they simply do not PREFER ice cream right before bed.  Instead, they have it guilt-free at 4:00 p.m.  To learn more about how to avoid overeating treats watch this two-minute Body Peace Coaching tip: http://www.youtube.com/watch?v=MWvSjtQsaKU&feature=plcp .  Click here to read more about overcoming compulsive eating: http://miraclepilltruths.blogspot.com/2012/06/how-to-stop-eating-when-you-are.html

 

The best result of this exercise it the habit it creates of tuning in and tasting food, instead of escaping while chewing.  By engaging the brain and staying present while eating we give our bodies the chance to talk back to us and tell us what we need, when we need it, and when we have had enough. 
  

After taking this challenge, please feel free to send feedback and share your discoveries by emailing me at: tres@tresbonpublishing.com.  I look forward to reading about your healthy new connections with your body.

Tres Hatch is the author of: Miracle Pill 10 Truths to Healthy, Thin, & Sexy   

There is No Good or Bad Food

Although my body may not need a deep-fried Twinkie more than once a decade, it still is not bad food.  A typical myth I enjoy “busting” is the idea that some foods are good and others are bad—and that’s not exactly true.  This is, however, the kind of thinking that keeps us trapped in fat connections with our bodies.  Most of us in a weight battle are desperate to identify which food we can eat and which we should stoically shun.  Have you ever felt that way?  While there certainly are higher-quality fuel items than a fried Twinkie, the truth is we need all groups to become balanced, including treats.  We become out of balance just as quickly with too much salad and not enough carbs as we do with the reverse.  And yes, Twinkies are carbs.  The proof of this need for treats is evident in the fact that after two weeks on any diet our denial rises to a fever pitch and we become unfit for human companionship.  We find ourselves alone in a parked car outside the grocery store eating doughnuts with abandon, knowing full well we will flog ourselves with guilt when it is over.  This is the thinking of fat people.  This keeps us in a weight battle.

In order to live effortlessly at an ideal weight we need to live without restriction and become balanced.  Balance means fueling our bodies with exact proportions of fuel groups you need that day.  Plant fuel is premium because it just gives us more nutrition, than say, pork rinds.  But we also need to round out the day with varying quantities of dairy, meat, fruit, oils, and treats.  Some days we need more of one and less of another—but in general they all combine to give us balance.   Experience the freedom that comes from recognizing all food is there for our use.  There is no bad food, only choosing to live in balance or out-of-balance.  Too much chicken is going to make us feel saturated and heavy.  Too much broccoli will result in gas and indigestion.  Too much bread will create bloating and constipation.  Too much pie…well, we can all relate to too much pie.  To boost a metabolism that gives us wiggle room for parties, holidays, and travel eating, live in balance each day with the correct amount of each group.  Select with intention your treats, meat, oils, and dairy.  Never feel guilty about having a treat (or ribs, or cheese, or butter...whatever) when you need it.  There is powerful chemistry produced in our minds when we feel satisfied and live without restriction.  This chemistry allows our bodies to prompt us more clearly on what we need and how much of it we require to produce a continual cycle of balance.  Have a cookie.  Go ahead.

Tres Hatch is the author of Miracle Pill 10 Truths to Healthy, Thin, & Sexy

How to Stop Eating When You are Perfectly Fed

Tres speaking in WA with Nancy Marasco

Wouldn't it be great if your body could tell you exactly when to stop eating and even make it so YOU DON'T WANT MORE FOOD?  To permanently eliminate compulsive eating (or binge eating) try this tip: tune in and taste your food.  What I mean is, when you tune in and fully connect mind and body, you experience more pleasure from eating while at the same time you engage your brain instead of "tuning out" or escaping.  This is the daily eating experience for healthy people without food issues.  To get your body talking to you and prompting you to enjoy exactly "enough" at each meal, test drive these three keys:

1) Own your food choice without guilt--you cannot stay present and hear messages from your body if you are ducking guilt about that handful of chips.  There is no bad food.  Even chips are not bad if you have them when your body needs them.
2) Tune in and taste--experience the flavor, texture, freshness, and quality of your food while you ask, "Is it worthy of me?"  You are a Ferrari, not a go-kart.
3) Keep the brain and body talking--while eating consistently inquire if you have had enough food to be perfectly fed.  If you ask this question consistently your body will answer you with a clear message to stop.  You might even experience aversion to eating one more bite.  Aversion is a beautiful thing.

Click Here to watch a short video of this tip.

Tres Hatch is the author of: Miracle Pill 10 Truths to Healthy, Thin, & Sexy

Savory Summer Cole Slaw

This recipe will convert even the most reluctant eaters to enjoy coleslaw.  The colors of this coleslaw are beautiful and appetizing.  Stir well after refrigerating to re-distribute dressing.

Serves 10

1/2 large head green cabbage

1/2 head small purple cabbage

2 large carrots, peeled

4 large scallions, trimmed

1 green bell pepper

6-8 large red radishes

1/2 sweet purple onion

Dressing

1 1/2 cup mayonnaise

1 clove garlic minced

juice of 1 large lemon

1 tablespoon Dijon mustard

2 tablespoons celery seed

1/4 cup sugar

salt and pepper to taste

Using processor, shred cabbages, carrots, scallions, bell pepper, radishes and purple onion.  Toss together in a very large bowl.

In a medium bowl, whisk together dressing ingredients.  Season dressing with salt and pepper to taste.  Add more sugar if necessary.  It should taste savory, salty, sweet and lemony.

Pour dressing over coleslaw and stir well.  Refrigerate for several house before serving.  It is excellent served the next day after the flavors have melded together.