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: Healthy Lifestyle, Sweets | Tags: holiday eating, weight loss
My sister-in-law has a bear problem. She lives in suburban Connecticut—not a place you’d associate with bear problems—where they see the same black bear wandering out of the woods behind their home and into their backyard every so often, sniffing around for food. A glassed-in sun porch caps the back of her house, and as it’s not insulated, come holiday season she’ll use the room as a second refrigerator of sorts, storing leftovers and Christmas cookies out there. Well that bear got a whiff, and late one night over Thanksgiving weekend when everyone was asleep it knocked out a small glass window in that porch, hoping to squeeze itself through that laughably small space. Luckily the bear gave up and moved on. As my brother-in-law said of the incident the next day, “I got home from a gig at midnight and went in for the last slice of cheese cake. It would have been hand-to-hand combat if he was in there eating it.” So it’s good the two never met.
Anyway, that bear should have been hibernating! Alas, it hasn’t been cold enough yet, so instead it is out making mischief, looking to eat food it shouldn’t be eating.
We humans can benefit from a “hibernation” mindset at this time of year too. After a long year, and a busy buildup to the holidays, sometimes all we really need is rest, relaxation, and the opportunity to do nothing. If we don’t allow ourselves this downtime, we may find ourselves, like the bear, looking for food—as a way to “reward” ourselves, as pleasure, something to help us feel relaxed.
So if you start reaching for sugar cookies to help you unwind, think about other ways you can do that without turning to food. How about brewing a pot of chai tea with a splash of warm milk and a dusting of cinnamon? How does curling up under a soft blanket with a good book sound? Or watching your favorite “Harry Potter” movie for the umpteenth time with family or friends?
Give me any of these options—especially in front of a fireplace–and my holiday will be happy. May you too find joy this holiday season in the little things.
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: Dairy, Drugs, Healthy Lifestyle, Sweets | Tags: acne, diet, skin
Millions of people, both teens and adults, suffer from acne. I myself did for much of my life—I remember at age 9 putting on mud masks to try to dry out my pimples, and by age 15 I was on Accutane, a prescription medication which we now know can cause liver damage and increase one’s risk for depression and suicide.
There can be a strong hormonal component to acne, but the food we eat can also have an effect—something dermatologists generally don’t mention. Inflammation is a big driver of skin eruptions. While many factors can contribute to inflammation, such as nutrient deficiencies, toxicity, and allergens, our processed, sugar-laden diet can be the number-one cause. Added sugars and all the foods that quickly convert to sugar in the body, like white bread, white pasta, and white rice, lead to an increased risk of breakouts.
Dairy can also be a trigger, thanks to the hormones found in such foods as milk, ice cream, and cheese. Dairy raises the levels of male sex hormones in the body, which can drive the development of pimples.
In addition to minimizing sugar and dairy, what will also help your skin is eating an anti-inflammatory diet, consuming more healthy omega-3 fats (fish and nuts/seeds) and fruits and vegetables, actively managing your stress (stress increases inflammation), getting enough sleep (lack of sleep also leads to inflammation), and exercising regularly.
Give these suggestions a try, and you just might be able to toss all the harsh face washes and ointments in the trash!
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: Healthy Lifestyle, Sweets, weight loss | Tags: grazing, snacking, weight gain, weight loss
Why is it so hard to resist that platter of snacks at your work meeting? You just ate breakfast. But those little brownie bites and those potato chips are just so tempting…
Don’t beat yourself up if you can’t say no. If you place food in front of most people, they tend to eat it. It’s just the way we’re wired.
The food-served-at-every-meeting scenario is one of the many ways we’re cued every day to eat. Or more accurately, to overeat. Everywhere we turn there’s food available or food being pushed in our faces. At the checkout line in the office supply store. At halftime at our kids’ soccer game. At the subway station (churros, anyone?) In the U.S., the message is loud and clear—it’s always time to eat.
To avoid getting sucked into the habit of grazing all day long when you’re out and about, before you pull into the drive-thru or wander into the mall food court because you smelled cinnamon rolls, stop and think–am I actually hungry right now? Or am I about to buy this food simply because it’s there? Would I have felt the need the get a snack right now if I hadn’t seen this concession stand?
This may sound simple, and you may wonder if it would actually make any difference, but awareness is the first step in making changes in your life, and can be very effective. Try it and see what happens.
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.