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Diets Debunked
MBIhealthysolutions
Posts: 6 Member
As we wrap up 2015 and start making plans for the coming year, resolutions are on everyone’s mind.
A study published in the University of Scranton Journal of Clinical Psychology concluded that weight loss is the number one resolution made come the New Year. Among the top 10 resolutions are weight loss, staying fit & healthy, tobacco cessation, and better financial management. Over the remaining weeks we will work towards making lasting habits that will make all of these a possibility.
Last week we touched on why it is so important to maintain your health at all times, particularly during the holidays. Now, let’s get into how you can do that. We have all heard that health is,
There is quite a bit of truth to this. No matter how hard you try, you simply cannot out exercise a poor diet.
While the average person looks to ‘dieting’ as the primary answer to health and weight loss goals, the word ‘diet’ has become somewhat of a dirty word in the health and fitness community.
You’re probably familiar with the following major diet brands;
There are a lot of different diets, including some on this list, that emphasize the elimination of carbs. Little do most people know that just cutting out breads and past does not eliminate carbs. Spoiler alert: carbs are in almost everything you consume!
Don’t get me wrong, these programs work for people, but it’s important to understand what they are; brands with a product to sell. They’re really good at playing on your insecurities to get you to buy into their program by making you think it’s the only option that really works. We want results, we want it fast, we think if we can throw money at it we will see results. The reality of it is the only thing that is 100% guaranteed to work is you, your motivation to make a change, and the changes you make.
I could go on but instead I’ll just touch on what all diet/weight loss programs have in common and what are the fool-proof ground rules for success.
First, let’s define diet.
When discussing ‘diets’, I am literally talking about the sum total of all food consumed by a person. Good, bad, cheesy, watery, burnt- if it goes in, it’s a part of your diet.
Developing a healthy diet will differ for each person depending on lifestyle, food preferences, sensitivities and allergies, when your kids wakes up, how many accidents the dog had, maybe you haven’t seen the inside of your own kitchen in a month. Whatever reason, you have to find a way to cater your diet to your life in a way that will be effective and long lasting.
Here’s the ugly truth, not everything that says ‘natural’ is, not all green packaging means its organic, and there’s about a 99% chance that the veggies your favorite restaurant just served you are bathed in butter.
So how do we combat this? Here are some of the top tips for mindfully developing a healthful diet;
Keep it real
If at all possible, make each meal mostly consistent of real whole foods and avoid packaged, canned, bagged, boxed foods if at all possible.
Eat more fruits and vegetables.
Do you or your family dread finding ways to incorporate veggies in your favorite meals? Try chopping them up super small in order to get a serving without feeling like you did. This is how my mother-in-law tricks all her adult boys into eating peppers/spinach/squash on a regular basis!
Drink more water.
Did you know you need at least ½ your body weight in ounces of water per day?? Don’t skimp and set yourself up for success by adequately hydrating.
Eat regularly.
Try not to skip meals and binge later on. Frequent meals will keep your metabolism going, your insulin levels elevated, and make you less likely to make poor food choices.
Balance foods and eat a variety.
By eating a large variety of perceived ‘health foods’ you will be able to stay on track and not feel as if you have to live within unwanted limitations. Try new recipes, get creative, you would be surprised how tasty healthy meals can be!
Control your portions.
This can’t be emphasized enough. Eating foods adverse to your health is bad enough, eating enormous quantities of them is even worse. Just because you caved and had one chip or one bite of the doughnut doesn’t mean you might as well finish the bag. Prevent over eating by removing your serving from the container/bag/box in came in and putting it away. This will keep you from mindlessly eating more than you wanted to.
Eat the best, Leave the rest.
The free bread is irresistible when your waiting for that 45$ meal you just ordered, but why waste time and space on buttery, sugary, empty calorie bread instead of steak? Skip the free basket-of-whatever on the table and go for the healthiest options on your plate first. Leaving the least healthiest for last will result in eating less of it and avoiding unnecessary calories!
Reduce intake of certain foods.
Rather than eliminating them completely and putting your body in shock, manage your intake and balance the good with the bad if you have to have it.
Focus on your food.
Don’t multitask while you eat, be mindful of each bite and the way your body is feeling instead of what’s happening on Facebook or TV, or worse, both.
Shop the exterior of the store.
There are very few things on the interior isles that you absolutely must have. By sticking to the outside of the grocery store you will hit all major food groups and not fill your cart up with boxes and bags of food that will do nothing to benefit you.
Make small changes gradually, not major changes quickly.
Most importantly, a healthy diet comes down to you. No amount of marketing, sales, or success stories will convince you to make healthier choices until you are ready to. Start today by writing down your top health goals. Once you’ve solidified an achievable health goal, break it down into smaller steps that will get you there. Next, decide what you are going to do each day to get to that first step, then the next then the next. Even if it’s as simple as having one less soda this week, that will get you that much closer to meeting your goal.
________________________________________
The Wellness Team wishes you and yours a happy and safe New Year!
Best Wishes,
Natale Bessette
&Nicki Edwards
A study published in the University of Scranton Journal of Clinical Psychology concluded that weight loss is the number one resolution made come the New Year. Among the top 10 resolutions are weight loss, staying fit & healthy, tobacco cessation, and better financial management. Over the remaining weeks we will work towards making lasting habits that will make all of these a possibility.
Last week we touched on why it is so important to maintain your health at all times, particularly during the holidays. Now, let’s get into how you can do that. We have all heard that health is,
There is quite a bit of truth to this. No matter how hard you try, you simply cannot out exercise a poor diet.
While the average person looks to ‘dieting’ as the primary answer to health and weight loss goals, the word ‘diet’ has become somewhat of a dirty word in the health and fitness community.
You’re probably familiar with the following major diet brands;
- Atkins Diet
- The Zone Diet
- Vegetarian Diet
- Vegan Diet
- Weight Watchers
- South Beach Diet
- Raw Food Diet
- Mediterranean Diet
- Paleo
- Low Carb/No Carb
There are a lot of different diets, including some on this list, that emphasize the elimination of carbs. Little do most people know that just cutting out breads and past does not eliminate carbs. Spoiler alert: carbs are in almost everything you consume!
Don’t get me wrong, these programs work for people, but it’s important to understand what they are; brands with a product to sell. They’re really good at playing on your insecurities to get you to buy into their program by making you think it’s the only option that really works. We want results, we want it fast, we think if we can throw money at it we will see results. The reality of it is the only thing that is 100% guaranteed to work is you, your motivation to make a change, and the changes you make.
I could go on but instead I’ll just touch on what all diet/weight loss programs have in common and what are the fool-proof ground rules for success.
First, let’s define diet.
When discussing ‘diets’, I am literally talking about the sum total of all food consumed by a person. Good, bad, cheesy, watery, burnt- if it goes in, it’s a part of your diet.
Developing a healthy diet will differ for each person depending on lifestyle, food preferences, sensitivities and allergies, when your kids wakes up, how many accidents the dog had, maybe you haven’t seen the inside of your own kitchen in a month. Whatever reason, you have to find a way to cater your diet to your life in a way that will be effective and long lasting.
Here’s the ugly truth, not everything that says ‘natural’ is, not all green packaging means its organic, and there’s about a 99% chance that the veggies your favorite restaurant just served you are bathed in butter.
So how do we combat this? Here are some of the top tips for mindfully developing a healthful diet;
Keep it real
If at all possible, make each meal mostly consistent of real whole foods and avoid packaged, canned, bagged, boxed foods if at all possible.
Eat more fruits and vegetables.
Do you or your family dread finding ways to incorporate veggies in your favorite meals? Try chopping them up super small in order to get a serving without feeling like you did. This is how my mother-in-law tricks all her adult boys into eating peppers/spinach/squash on a regular basis!
Drink more water.
Did you know you need at least ½ your body weight in ounces of water per day?? Don’t skimp and set yourself up for success by adequately hydrating.
Eat regularly.
Try not to skip meals and binge later on. Frequent meals will keep your metabolism going, your insulin levels elevated, and make you less likely to make poor food choices.
Balance foods and eat a variety.
By eating a large variety of perceived ‘health foods’ you will be able to stay on track and not feel as if you have to live within unwanted limitations. Try new recipes, get creative, you would be surprised how tasty healthy meals can be!
Control your portions.
This can’t be emphasized enough. Eating foods adverse to your health is bad enough, eating enormous quantities of them is even worse. Just because you caved and had one chip or one bite of the doughnut doesn’t mean you might as well finish the bag. Prevent over eating by removing your serving from the container/bag/box in came in and putting it away. This will keep you from mindlessly eating more than you wanted to.
Eat the best, Leave the rest.
The free bread is irresistible when your waiting for that 45$ meal you just ordered, but why waste time and space on buttery, sugary, empty calorie bread instead of steak? Skip the free basket-of-whatever on the table and go for the healthiest options on your plate first. Leaving the least healthiest for last will result in eating less of it and avoiding unnecessary calories!
Reduce intake of certain foods.
Rather than eliminating them completely and putting your body in shock, manage your intake and balance the good with the bad if you have to have it.
Focus on your food.
Don’t multitask while you eat, be mindful of each bite and the way your body is feeling instead of what’s happening on Facebook or TV, or worse, both.
Shop the exterior of the store.
There are very few things on the interior isles that you absolutely must have. By sticking to the outside of the grocery store you will hit all major food groups and not fill your cart up with boxes and bags of food that will do nothing to benefit you.
Make small changes gradually, not major changes quickly.
Most importantly, a healthy diet comes down to you. No amount of marketing, sales, or success stories will convince you to make healthier choices until you are ready to. Start today by writing down your top health goals. Once you’ve solidified an achievable health goal, break it down into smaller steps that will get you there. Next, decide what you are going to do each day to get to that first step, then the next then the next. Even if it’s as simple as having one less soda this week, that will get you that much closer to meeting your goal.
________________________________________
The Wellness Team wishes you and yours a happy and safe New Year!
Best Wishes,
Natale Bessette
&Nicki Edwards
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