Filed under: Beans, Dairy, Fruits, Grains, Healthy Lifestyle, Meat, nuts, Sweets, Vegetables, Water, weight loss | Tags: calories, weight loss
Counting calories is a pretty reliable way to help you lose weight, no question. But most of us hate doing it. It’s unpleasant and tedious. And because it’s no fun doing math problems every time you put food in your mouth, most of us stop doing it eventually. And then the weight comes back.
So why does the weight inevitably come back once you stop counting, despite your best intentions? The short answer: because you never learned how to eat.
Rather than focusing on meaningful changes to your diet, and moving toward healthier foods and habits, it’s likely that all you paid attention to were the numbers. And hey, if you ate a tiny dinner, there was caloric room in your day for a sleeve of Oreos! That kind of thinking doesn’t bode well for your long-term health or weight goals.
Instead, I’d recommend getting back to basics and focusing on these key principles for eating well and losing weight:
-Avoid or reduce foods that act as appetite stimulants. That would be foods with added sugar and anything made with white flour.
-Eat fiber-rich foods. Vegetables, fruits, whole grains, and beans are deeply nutritious foods that help fill you for very few calories.
-Minimize fried stuff. Deep-fried foods such as French fries, donuts, and fried chicken and fish are among the worst foods you can eat. They just contain a ton of calories from all that oil.
-Choose snacks that are not marketed as “snacks.” Rather than chips, crackers, pretzels, and bars choose fruit, nuts, vegetables with hummus, or any other whole food. Why not even a cup of soup, or a chicken leg?
-Cook. Restaurant food is high-calorie food, and we’re often served overly large portions of it as well. You will lose weight if you start cooking more at home, no matter what you cook (unless you’re frying chicken regularly).
-Watch what you drink. Water should be your default beverage. Unsweetened tea and seltzer work too. Banish sodas, sweetened teas, sports drinks, and other garbage liquids from your diet.
Filed under: Dairy, Healthy Lifestyle, Meat, Restaurants, Sweets, Vegetables, weight loss | Tags: small changes to lose weight, snacks, weight loss
Inevitably, this seems to happen to all of us at one time of life or another. Maybe you haven’t weighed yourself in a while. And then you do. And the number is not what you expect. Wait, really? When and how did that happen?
I myself have remained in the same five-pound weight range for many years. But I am now in my mid-40s, and it’s clear that as I get older I cannot continue to eat the same way I did when I was 25. Looking down at the scale for the first time in months let me know that some changes were in order.
I didn’t feel any big changes were required. I just wanted to be sure to stop a potential upward creep, and maybe get down a few pounds back into my usual range (or at the top end of it, anyway). So here’s what worked:
-No seconds. I realized that I never really needed a second plate of food at dinner. I would often just take another helping because the food tasted good. I stopped this habit.
-A big lunch, then no snacks. I’m very hungry for lunch, and like having a big hearty meal mid-day. If the meal is filling enough, then I don’t need snacks and can comfortably make it until dinner. This is a good thing for me, because once I start snacking I often find it hard to stop.
-One or two fewer drinks. Moderate alcohol consumption is good for heart health. Unfortunately for women, drinking alcohol raises our risk of breast cancer. Once I read that fact, I decided I wanted to cut down my own alcohol consumption—which would have the added benefit of reducing my caloric intake for the week. So now instead of having two to three drinks when I’m out socializing, I’ll have one or two.
-Dark chocolate is dessert. Sugar is addictive, and the more of it you eat, the more of it you want. I feel much better keeping my sugar and calorie consumption lower by sticking with a few squares of dark chocolate as my only dessert. (Except for perhaps a weekly indulgence in something a bit more decadent.)
-More greens, less charcuterie. When out in restaurants, I now tend to order an appetizer that is vegetable based, like a salad of some kind. In the past I would more often pick charcuterie plates, or pate, or something cheesy.
-More fish, less pasta. And I now order pasta in restaurants less frequently, opting instead for fish when I can.
What small changes can you make to reverse the upward creep?
Filed under: Beans, Dairy, Eggs, Fruits, Grains, Healthy Lifestyle, Meat, Mushrooms, nuts, Oils, Sweets, Vegetables, weight loss | Tags: food diary, whole foods
As a holistic nutrition counselor, I’m often asked, by my clients as well as my friends and acquaintances, what I myself eat every day. Do I do Paleo? Do I start my day with oatmeal or Greek yogurt? Do I mostly eat fish and broccoli for dinner?
So I thought that I would put together a list of typical meals I might have during the week. Here goes …
Breakfast: A smoothie. The recipe template I use is here.
Lunch: I rely a lot on leftovers from dinner the previous night. If there are no leftovers, I will often make two fried eggs and have them on one piece of buttered dark German rye bread, with perhaps half an avocado on the side. Or I’ll do a can of sardines (I know—not a popular choice with most people!) with some buttered whole grain toast, or a turkey sandwich. I always also have fruit with my lunch, and maybe also some nuts, hummus with whole grain crackers, and/or a little cheese. This is often my biggest meal of the day.
Snacks: I choose not to snack, with rare exceptions. Once I start eating snacks, I find it hard to stop! I prefer to just eat a nice large lunch that keeps me full for 6-7 hours until dinnertime.
Dinner: I’m a big fan of variety when it comes to dinner, so I rotate between probably 40-45 different recipes. Some typical dinners might include a quarter of a roast chicken with half my plate full of leafy greens or other vegetables, turkey and bean chili with a side salad, whole wheat pasta made with any number of different sauces or vegetables, homemade soup with salad or whole grain baguette on the side, salmon with vegetables, shrimp and vegetable stir-fry (using brown rice), homemade tacos on soft corn tortillas, BLTs on whole wheat toast with side salad or vegetables, and pork ribs or pork shoulder made in the slow cooker, with vegetables and maybe also a whole grain like black rice or potato on the side.
Dessert: 85% dark chocolate, 1 or 2 rows broken off the bar. I have this a few times a week. Once a week I might have a more decadent dessert, often out at a restaurant. That can be anything from ice cream to crème brulee to pie.
Filed under: Chronic Disease, Grains, Healthy Lifestyle, Meat, Oils, Sweets, weight loss | Tags: bagels, cured meats, donuts, fried food, soda, unhealthiest foods, worst foods
There are a lot of mixed messages out there about which foods we should eat, and which foods we should avoid. Depending on whether you’re following the Paleo diet or the macrobiotic diet, the Bulletproof diet or a vegan diet, bananas, avocados, whole grains, and red meat are either the healthiest foods ever, or the worst foods in the world. There’s a book or a study to back up virtually any claim about nutrition.
But there are at least a handful of foods that any nutrition researcher (unless they’re on Coca-Cola’s payroll) would agree are just flat-out bad for our health. And the losers are …
Soda and other sweetened beverages. Empty calories. Higher risk of diabetes. Increased sugar cravings. Obesity. Need I go on? There is nothing redeeming about soda, sweetened teas, fruit drinks, or Vitamin Water. These drinks have a lot of calories, a ton of sugar, and are one of the main drivers of our nation’s obesity epidemic.
Bagels. One bagel equals about five servings of bread. They are essentially white flour bombs, high in calories and low in nutritive value. Inflammation, a powerful force behind so many chronic illnesses, including diabetes and heart disease, is largely caused by the consumption of added sugars and white flour.
Cured meats. Hot dogs, salami, bologna, bacon, and other cured meats significantly raise our risk of colon cancer. And in a study, men who ate processed meats five times a week were found to be nearly twice as likely to develop diabetes as men who ate them just twice a month.
Anything deep-fried. All fats and oils have about 120 calories per tablespoon. That’s nothing to worry about if you’re sautéing some vegetables in olive oil, or drizzling some oil on your salad. But foods that are battered and then tossed into a deep fryer soak up a TON of oil, and end up loaded with hundreds if not thousands of calories. The high amount of omega-6 fats in the types of oils used for deep frying also contribute to inflammation in the body.
Donuts. A triple whammy of white flour, sugar, and deep frying leads to a deeply unhealthy food. The worst breakfast you could possibly choose.
Filed under: Chronic Disease, Eggs, Healthy Lifestyle, Meat, Mushrooms | Tags: Vitamin D
Whenever one of my clients tells me that they recently saw their doctor for a general checkup, they also tell me that their blood work indicated they were low in Vitamin D. I’ve just come to expect this.
Vitamin D occurs naturally in very few foods: wild salmon, herring, organ meats, egg yolks, mushrooms, and lard are about it. Milk has D added, as do some types of OJ and cereal. But it’s tough to get enough D just from food. The most effective way to get our Vitamin D is actually from the sun: It’s beneficial to expose your legs and arms for five to 10 minutes in mid-day summer sun, two or three times a week. And fortunately, our bodies can make enough vitamin D in the summer to last us all year, which comes in handy in sun-scarce winter when our bodies make virtually none.
There have been a plethora of reports stating that a lack of D can lead to such health problems as depression, high blood pressure, heart disease, and increased risk for some cancers and autoimmune diseases. The problem is that the medical community is not clear on exactly how much Vitamin D we need, or what constitutes “low” Vitamin D. For this reason, in the Annals of Internal Medicine the U.S. Preventative Services Task Force recommended against even getting our D routinely tested, unless you have bone-health problems or a condition that can affect fat absorption, such as celiac disease.
According to a report from Harvard Medical School, even if you test low for Vitamin D, there’s little evidence that taking a D supplement will do you any good. And too much D can actually cause calcium to accumulate in your blood, which can damage your heart, blood vessels, and kidneys.
Speaking with your own doctor about the D issue and how it affects your body would be a good course of action, as well as getting outside in this glorious summer sun. (And if you happen to like liver, go for it …)
Filed under: Beans, Dairy, Eggs, Meat, Mushrooms, Restaurants, Vegetables, weight loss | Tags: umami, Umami Burger
Growing up, you may remember learning about the four tastes that our tongues can detect: sweet, sour, bitter, and salty. But it’s now generally recognized that there is a fifth taste, a taste that’s prevalent in such foods as mushrooms, parmesan cheese, miso, tomatoes, and meat—“umami.” And this umami taste, a recent study published in The American Journal of Clinical Nutrition has found, can actually have an effect on our appetite.
Umami was first recognized in 1908 by a Tokyo researcher, Dr. Kikunae Ikeda, who postulated that there exists in many foods a savory, meaty taste that does not really fit into the categorizations of sweet, sour, bitter, or salty. He found that ground zero of this flavor is a compound called glutamate, or glutamic acid, which occurs naturally in the umami-rich foods. His work went mainstream only in the 1980s, and is now lovingly paid homage to by chefs worldwide as well as by the wildly popular burger chain known as Umami Burger (the burgers contain such toppings as truffle cheese, shiitake mushrooms, and roasted tomatoes).
Interestingly, two University of Sussex researchers found that when given umami-rich soup, their study participants initially felt an increase in their appetite as they ate, but eventually experienced greater satiety after the meal compared to the control group. This increased satiety, of course, can lead to eating less later in the day. Helpful if you’re looking to lose weight!
Given that umami flavors are generally delicious, why not seek them out then? Other foods that are considered umami-rich are seaweed, green tea, eggs, shellfish, soybeans, asparagus, and carrots.
Filed under: Chronic Disease, Dairy, Eggs, Fruits, Grains, Healthy Lifestyle, Meat, nuts, Oils, Sweets, Vegetables | Tags: cholesterol, Dietary Guidelines for Americans, fats, heart disease, inflammation
For years, dietary cholesterol was thought to raise our risk of cardiovascular disease. We were told to limit such high-cholesterol foods as red meat, butter, eggs, and shrimp because there was an assumption that the cholesterol in these foods would increase our blood serum cholesterol levels—and high LDL cholesterol is a risk factor for heart disease. But in a report released in February 2015, the Dietary Guidelines Advisory Committee (DGAC) of the United States government stated, “Previously, the Dietary Guidelines for Americans recommended that cholesterol intake be limited to no more than 300 mg/day. The 2015 DGAC will not bring forward this recommendation because available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum (blood) cholesterol, consistent with the AHA/ACC (American Heart Association / American College of Cardiology) report. Cholesterol is not a nutrient of concern for overconsumption.”
Yes, this means what you think it means—you can eat omelets without worry! Shrimp cocktail? Yes, please! It turns out that only 15% of circulating cholesterol in the blood comes from what we eat, according to Dr. Steven Nissen, chairman of cardiovascular medicine at the Cleveland Clinic, who was interviewed by CNN.com after the government’s report was published.
The newer theory about what leads to increased risk of heart disease, according to a report from Harvard Medical School, is chronic inflammation in the body. Inflammation is a necessary immune response to infection or trauma, and is a good thing when it occurs in connection to problems like sprained ankles or if we eat a contaminated food and become sick. But stress, lack of exercise, and eating unhealthy foods on a regular basis–foods that contain chemicals, additives, damaging fats, and refined sugar, for instance–can lead to chronic low-level inflammation in our bodies, which results in slowly damaged organs, poor functioning of our organ systems, rapid aging, and heart disease. Inflamed arteries cause cholesterol in the blood to “stick” and gunk up the works, and this can eventually lead to a heart attack.
The key culprits in the American diet that lead to inflammation? Sugar, refined carbohydrates like white bread and pasta, and low-quality fats that are too high in omega-6 fatty acids, like soybean, corn, and “vegetable” oil. Choose whole grains rather than white stuff; and get your fats from olive oil, seeds, nuts, fish, and avocados (which are all high in anti-inflammatory omega-3 fatty acids) rather than from the omega-6 oils that are used often for commercial deep frying and in processed foods.
You’ll be doing your heart a huge favor.