Table Talk

by Tamara Kaye Sellman

Occasionally I perform what’s called a “slow fast” after the holidays. After weeks of consuming extra sugar, fat, and meats that I don’t normally eat, as well as omitting certain good foods, like fresh produce, beans and grains that I normally do eat, I can’t wait to clean out my pipes for the New Year.

I call it a “slow fast” because it’s not really a fast in the medical sense. I mean, I still eat. Hence the tongue-in-cheek “slow” reference. But I’ve tried those cleansing fasts and the low-carb fasting prescribed by the Atkins diet and just found that my life is too full to build a personal crash into the schedule. And that’s what would happen to me, as it would for many: I’d simply lose my energy and my patience and then I’d probably just overeat to compensate for it all.

A “slow fast” does help to put the brakes on the metabolic downshift that takes place between Thanksgiving and New Year’s. I start thinking less about dishes and recipes and more about whole foods and food groups as the building blocks of meals. And I factor in water and herbal tea, which I typically replace with high-calorie beverages like sparkling juices and lattes at the height of the season.

The whole point is to retrain the palate, in my opinion. This is not a medical fast, not something I would prescribe to anyone with diet-related ailments. And it’s not a spiritual fast: January is a working period for me and just getting in a round or two of solid yoga over the week is about all I can realistically expect from myself. No, the “slow fast” is the way that I recover my palate so that I begin to crave, again, the whole foods I generally love throughout the year: the fresh herbs, the crunchy tree fruit, the simple vegetable-based soups, the whole grain salads and greens galore.

Today I offer tips for making the “slow fast” work. It’s really not so hard!

1. I cut quantities by about half of what I would normally eat. This is a no brainer; when I eat less (but enough), my body responds by feeling better. Portion sizes are always large in a household where you like your own cooking!
2. I lead slowly into the “slow fast.” This means transitioning in portion sizes and food types for five days before having one good empty diet day comprised mostly of water and soup. Then I follow up with five more days of transition. By that time, I don’t need larger portions and I start to crave the good stuff again.
3. Don’t leave out protein. I used to think that cutting out meat was a good idea, but it turns out I’m a person who needs animal protein in order to feel energized. Only, not so much. Protein choices I opt for during a “slow fast” include eggs, beans, fish, very lean poultry, and tofu or soy products. Plain unsalted nuts add crunch to the diet as well and go well with salads; toast them ahead of time!
4. Drink at least 8 ounces of clear liquid per meal as well as in between meals (this means water and tea). Liquid is a placeholder in the stomach. Also, a lot of the times that we think we are hungry are actually times when we are dehydrated.
5. Have six small meals rather than three big ones. I know that, for myself, the regulating of blood sugar through smaller healthy snacking works really well to stave off my appetite and keep me alert throughout the day.
6. Opt for raw fruits and vegetables first and leave out processed foods almost entirely. I know, it’s cold in January and a raw apple just doesn’t sound as good as a slice of carryout pizza… but I’ve heated up good clear broths (chicken, vegetable or miso) and added chopped raw vegetables to them with some brown rice (see #7) and fresh herbs and found that really satisfying. Also, simple salads of greens, lemon juice, olive oil (see #8) and seasonings, with the addition of chopped fresh fruits and vegetables, make for really yummy lunch meals.
7. Limit the carbohydrates to those with fiber in them. Oatmeal is good (though difficult to enjoy without sugar and milk—see #9—so I use agave nectar, cinnamon and raisons), as is whole-wheat pasta and, my favorite, brown rice. Quinoa is also an excellent source of protein. Of course, raw fruits and vegetables are fiber rich; I pre-cut several favorites to have on hand as speedy snacks.
8. Don’t cut out oil. Cut out kinds of oil. I mostly use olive and grapeseed or safflower oil during a slow fast. Your body needs fat to metabolize certain fat-soluble vitamins, plus your brain will appreciate the boost.
9. Be wary of dairy. I love dairy products, don’t get me wrong! But it’s easy to turn to them for a quick calorie fix; even so, I don’t often feel that much better afterward. If I do drink milk, it’s 100% skim. Same for yogurt (and I choose organic, and plain over flavored). I will opt for sweetened kefir (I can’t tolerate it plain) because of its rich probiotics; it may have more calories but my body will thank me later. But aside from these options, I forestall dairy until after the fast.
10. Use salt, pepper… all the seasonings and aromatics on hand. Also fair game: salsa, hot sauce, vinegar, and other condiments with low amounts of sugar in them, as unprocessed as possible. If I crave something sweet, I add chopped fruit to whatever I’m making. The fact is, after a couple of days of the “slow fast,” I notice that everything is naturally sweet and actually struggle to find more savory options. Using seasonings and flavorings goes a long way to bring variety to the “slow fast.”

Maybe these ideas will inspire you, maybe they won’t. Hey, I’m no nutritionist: what do I know except through trial and error and secondary research? So take these tips under advisement; what works for me may not work for you.  What I do know is this: every time I do my “slow fast,” I feel better. Much better. Alive and ready for the spring!

Bio: Tamara Kaye Sellman is a creative writing coach and developmental editor living in Bainbridge Island, WA. She writes the blog, BuzzFood: Feed The Obsession (http://buzzfood.blogspot.com).

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