I am so glad to have Tim Robards on my blog today. He is a popular Australian TV personality, who is also a chiropractor, the first man to ever search for love on The Bachelor Australia, a high fashion model (Dolce & Gabbana, Armani), a well-known TV personality down under (Dancing with the Stars, Australian Ninja Warrior), a columnist for News.com, and a respected 15+ year fitness and wellness pro. In fact, Tim has an established fitness method he developed (The Robards Method) with thousands of subscribers and followers. I sat down with Tim to chat about his philosophy on eating more plants. Listen in on our conversation.
What is your nutrition philosophy?
Looking back, when I think about things like the paleo diet, or quitting sugar—an all or nothing kind of thing—it really hasn’t been successful. For me, it has always been about balance, and looking a little bit more at what we ate 500 years ago. It was all so natural back then; but today’s food, even within the last 100 years, has changed so much! Thanks to the crap people eat now, such as junk food, I see so many lifestyle diseases that can be prevented just by cleaning up your diet.
What changes should people make in their diets?
I think a big one is to just start upping their fruits and vegetables, such as in salads. So many people aren’t at a healthy body weight. And there is so much focus on losing weight, that people forget that their personal healthy body weight may not be the same as someone else’s. So I encourage people to increase and balance their diets by eating more plant-based foods. Eat in a more heathy way, which is what I’ve done with my nutrition program.
What tips do you have for healthy eating?
I like to follow my 7, 2, 1, rule:
70% of your eating should be super clean—whole foods, nothing packaged or machine processed, in its whole form
20% sensible—enjoying foods while still adding a lot of vegetables and whole produce when you can
10% relaxed—eat whatever you want, whatever it means to you. For some it’s still pretty healthy, for others, it could be a cocktail, birthday cake, etc. Allowing yourself to have that bit of treat without feeling guilty becomes a positive thing instead of a negative one. Eat without guilt and, in doing so, you will feel and look good.
In terms of portions, I like to count with my hands. At each meal, have two handfuls of salad and vegetables; 3 fingers worth of healthy fats, avocado, oils, nuts; and a bit of protein, such as tempeh, the size and thickness of your palm. Three-fourths of your plate should consist of salad and veggies and should be the main thing we celebrate. This is also a much more sustainable way of eating, and easier to maintain.
What sort of benefits can one gain from eating a more plant-based diet?
I think it comes in different forms, but you obviously have more energy, balance, and restful sleep. Plant-based diets provide sustained energy without highs and lows, and more sustained emotions—not the sugar highs or lows, and anxiety with stimulants that comes from caffeine. You also feel better and lighter, and don’t feel sluggish and heavy.
People who don’t know about these benefits are in a love-hate relationship with themselves. My goal is to help people love themselves in a caring way. When you are putting bad things into your body, it’s not a sign of love! If you have a pet you love, you feed them good food, and look at them as if they are better than themselves. You don’t give them a Red Bull or coffee if they are sluggish and tired. You don’t give them those extra-large fries and a burger if they are hungry.
When you start doing little things to show your body that you love it, you start falling in love with your body. Your body will also resemble a body that you want to fall in love with, as well. And someone else is more likely to fall in love with it, too. These days, there is so much pressure, sometimes not conscious, when people look in the mirror and the interior dialogue is quite negative. I wouldn’t talk to my worst enemy like that!
We are adding pressure to live up to social media, to look a certain way. If you’re not there, it’s a negative thing, instead of focusing on positive things that you’re doing to get there. Think about the positive things you’re doing on your journey—it’s not all about the end result. Share food, show your love, cook for each other—food you share and cook yourself is also a sign of love. Be careful not to go too over the top. Try to limit everything in your life that’s negative for you. Live a little. Balance your life.
What are your top plant-based breakfast swaps for health?
I like the idea of having something such as zucchini oats that will help you add more veggies to your meals, which adds vitamins A and C, and potassium. So, instead of oats with honey or sugar, which will provide a big spike of highs and lows, try oats with zucchini. You can do the same thing with zucchini pasta.
I also like to recommend simple things like yogurt, made with coconut milk and almond milk—I’m trying to still get some probiotics in the diet and protein. That’s one of the harder things to get in the plant-based diet, and there are arguments on whether there is too much emphasis on protein. It does fill you up and give you satiety, which potentially can help you stop snacking on other things. Look for good quality protein, not a lot of sugar, and whole fruits instead of sugary foods.
What are your favorite plant foods that you can’t live without?
Leafy greens, I love kale and spinach smoothies, with a big mixture of things and one or two fruits
I eat lots of veggies and salads
I do a mixture of A, B, C: almonds, brazils, and cashews, and sometimes pistachios.
Place oats, zucchini, water, and salt in a saucepan on low heat. Simmer and stir until most of the liquid is absorbed (approx. 10 minutes). You can also do this in the microwave, stopping to stir every 30 seconds to 1 minute.
Stir in flax/almond meal, protein powder, mashed banana, and cinnamon, and cook for another few minutes.
Place cooked zoats in a bowl and add your choice of toppings.
