RAK ON: Finding Comfort in Good Health
Dr. Rak ("rock" here).
This week, I’m reflecting on how I transitioned my diet from one laden with animal products and processed foods, high in salt, fat, and sugar, to almost exclusively whole, unprocessed plant food. This reflection came to light as I’ve been preparing my next cook-along this coming Sunday featuring BBQ and chocolate pudding. Yes, you read that right—BBQ and chocolate pudding! Indulgent comfort food was one of the keys to this transition.
Our next Mindful Meals Cook-Along, featuring plant-based BBQ, is happening this Sunday, May 26, at 130pm PST/430pm EST. For more details and to register, click here.
My path to plant-based eating started with a simple realization: to make a sustainable change, I needed to focus on pleasure and enjoyment. I learned I didn’t have to give up the foods I loved, I just had to recreate them with different ingredients.
When I had previously tried other diets, they centered around deprivation and weight loss. I lost 30 pounds in the three months before my wedding by drastically cutting my food intake and denying myself treats. The day after the wedding, I ordered BBQ for delivery—so much food that my wife thought I’d invited my groomsmen over! Not surprisingly, I quickly regained the weight and then some.
For years, food was my comfort, my escape from stress and difficult emotions. When I learned we were expecting our third child, my feelings of overwhelm intensified. The news prompted me to visit my doctor. After that visit, I learned I had prediabetes, high blood pressure, obesity, and high cholesterol. As a hospital doctor, I knew where this path led—heart attacks, strokes, diabetes complications. This wake-up call made me realize that change was necessary, but I was at a loss on how to do this.
To cope with the stress and gain clarity, I started meditating. Meditation gave me the awareness to make changes, and I knew my changes needed to be different this time. Each day, each meal couldn’t feel like a punishment.
Switching to an unprocessed plant-based diet felt daunting. After years of consuming meat, dairy, and loads of processed foods, I worried I wouldn’t enjoy food anymore. However, I was pleasantly surprised. Plant-based meals can be incredibly delicious, and now I’ve forgotten what I’m not eating anymore because I’m so satisfied with what I am. I’ve learned sustainable change is about finding joy and pleasure.
So, let’s RAK Our Week by embracing the indulgent comfort that’s possible with healthy plant-based eating. Whether you’re a seasoned plant-based eater or just curious, take some time this week to explore how deliciously satisfying healthy food can be. Let's find joy in nourishing our bodies and delight in the flavors that bring us comfort and health.
Roots Reflection 🌳:
Take a moment to think about the foods that bring you comfort. Are they tied to memories, traditions, or the flavors you love? Reflect on how you can recreate these comforting dishes in a healthier way.
Awareness Action 🧘🏾:
This week, try incorporating one new healthy recipe into your meals. Pay attention to how it makes you feel, both during and after eating.
Kindness Opportunity 💖:
Share a healthy, comforting meal with a friend or family member. Cook together, share recipes, or simply enjoy the meal and the company. Spreading the joy of good food and good health is a wonderful way to ripple kindness.
Join Us for the next Mindful Meals with Dr. Rak! A Plant-Based BBQ Party!
🗓️ Date: Sunday, May 26, 2024
🕒 Time: 1:30pm PST/ 4:30pm EST (90 minutes)
💰 Cost: $20*
📍 Location: Zoom in the comfort of your kitchen
🔗 Register here
🔥 Get ready to fire up your taste buds without lighting a grill at our Whole Food Plant-Based BBQ Party cook-along! Dive into the delicious world of plant-based cooking with our mouth-watering menu:
🥪 BBQ Soy Curl Sandwiches with Dr. Rak’s homemade sweet and smoky BBQ sauce
🥗 Crisp and Refreshing Red Cabbage and Apple Coleslaw
🫘 Hearty BBQ Baked Beans
🍫 Decadent Mexican Inspired Spiced Chocolate Pudding
🧘 Join Dr. Rak for a guided meditation session before cooking and tasting. This moment of mindfulness will help you connect more deeply with your food and the present moment, enhancing the overall experience.
📚 As we cook, Dr. Rak will highlight the health benefits of key ingredients, sharing why each component is chosen not just for its flavor but for its nutritional value. This educational aspect is designed to empower you with the knowledge to make healthier food choices.
Whether you’re a plant-based pro or just curious about incorporating more plant-based meals into your diet, this cook-along is perfect for anyone looking to enjoy classic BBQ flavors in a healthier, plant-powered way. Grab your spot now and join us for an afternoon of cooking, learning, and fun!
Register here: https://calendly.com/drrak/mindful-meals-w-dr-rak
*Free spots are available for those with financial hardship. If interested, please email support@rakyourlife.com.
RAK ON Live! Dr. Rak’s Weekly Wellness Livestream
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Dive into the world of Lifestyle Medicine with Dr. Rak’s weekly livestream, which focuses on Lifestyle Medicine, behavior change, and mindfulness. Whether you're a seasoned wellness enthusiast or just beginning your journey, these sessions offer valuable insights to enhance your well-being.
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Last week, Dr. Rak explored "Active Love," a transformative tool from Dr. Phil Stutz designed to help you break free from resentment and anger. Dr. Rak guides you step-by-step on how to practice Active Love, radiate compassion, and heal relationships. Learn how to turn negative emotions into deeper connections and improve your emotional well-being.
The Health Feast Corner 🎧
If you’ve been enjoying The Health Feast, please do us a favor by subscribing to the podcast on your favorite platform (Apple Podcasts, Spotify) and leaving a review. Your support is much appreciated!
Episode 29: Redefining Health and Wellness with Jason Gootman. In this enlightening episode, Dr. Rak sits down with Jason Gootman, a health and wellness coach, certified nutritionist, and certified exercise physiologist known for his candid and transformative insights into health and self-improvement. Jason discusses his journey from battling weight issues and identity to championing lifestyle medicine and wellness coaching. He delves into salutogenesis—a focus on wellness creation rather than disease treatment. The conversation emphasizes simple, evidence-based lifestyle changes and the need to demystify complex health issues into actionable steps. Jason shares his personal story of adopting a sustainable health approach, highlighting the critical role of addressing our basic needs and fostering a harmonious relationship with ourselves. The two invite listeners to reflect on their health journeys and underscore the importance of moving towards a healthier, more conscious society. Listen on Apple Podcasts | Spotify | Substack | YouTube
Episode 28: RAK Your POtential: The Weight of Change. In this compelling episode of The Health Feast, we explore the themes of transformation and resilience with our co-host, Po. He shares the pivotal moments from his health journey and recent bariatric surgery, reflecting on the profound impact of his decision. Po discusses his long battle with obesity, the rigorous preparations for surgery, and the essential support systems that have helped him navigate his recovery. We delve into the psychological renewal and lifestyle shifts resulting from his courageous choice, offering insights into his ongoing recovery and the hope it inspires. Join us as we follow Po's transformative journey, drawing lessons on confronting life's challenges with strength and determination. Listen on Apple Podcasts | Spotify | Substack | YouTube
Support Dr. Rak's Spartan team RUCK CANCER. Proceeds go to Bay Area Cancer Connections, an incredible non-profit that helps women with breast and ovarian cancer. A HUGE THANK YOU to all who have donated! As of this writing, we have raised over $5000 to support women navigating this challenging moment in their lives. Learn more and help us reach our fundraising goal here:
Thanks for walking this path with me. I always look forward to hearing your stories and insights, so feel free to hit reply or join the RAK ON chat and share a bit of your world. Or pass this message along to someone who could use a boost of Reflection, Awareness, and Kindness in their life.
Live Well and RAK ON,
Dr. Rak 👊🏽
Want to level up your health journey? Join Dr. Rak and the supportive community of RAK Your Life.
Join a RYL Tribe, where community, support and accountability are key to transformation in these weekly health education groups.
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