DON'T OBSESS OVER YOUR DIET!

"Obsessing over being healthy can make you less likely to stick with good habits.  It can leave a busy person so defeated that you adopt a 'screw it all' mentality" -  Susan Love M.D.  Don't obsess.  Just do the best you can with whatever circumstance you find yourself in.  Even 'fast food' restaurants offer side salads (and they give you the dressing on the side so you can determine how much, if any, to use!), often baked potatoes, apple dippers or other fruits, etc.  Try to make sure you eat a fruit or vegetable at every meal and don't obsess about every meal!!

 

DIETING

As any of you who follow this blog know, I am against "dieting".  Most diets, especially fad diets, are not good for the body and will not keep the weight off over time.  Having said that, I know we are into the holiday season and many are considering chowing down now then looking for a diet come the first of the year.  Bad idea!  To quote Dr. Neal Barnard, "Personal experience and a wealth of scientific study show that diets are about as useful for weight control as a wrecking ball is for classical sculpture."  Full disclose here, that is Dr. Barnard's quote and his personal experience.  To be honest with you, I have never gone on a diet nor do I plan too.  Even as a diabetic I am not on a diet.  I made a change in the way I eat, I do not diet.

Losing weight and keeping it off, takes lifestyle and dietary changes!  There is no easy way around that.  This blog is full of useful information regarding how to eat healthy.  If you are hoping to lose weight or considering a diet, please check out some of the posts on this blog first.  Eat healthy, exercise - even something as simple as walking is helpful, and you will be fine.

NOTE:  If your doctor puts you on a diet for health reasons, follow his/her instructions.  I am talking about general dieting and weight.

 

DIET WARNING

It is important to remember that no one single food, foods of one type, or the exclusion of a single food or food type should be considered unless specified by your doctor.  It is important to eat a well-rounded diet of fruits, vegetables, grains, dairy, meats, fish, etc.  Do not go on a diet that removes all of a food type or requires eating only a certain food type without having a thorough discussion with your doctor.  This goes for whether you are considering this for health purposes or dieting for weight control.  Our bodies are complicated and they need different things from different foods and food groups to function properly over time!

FORGET TRADITIONAL DIETS

Americans spend a fortune on "diets" every year and usually end up being unhappy with the results, gaining weight, giving up, etc. If you follow my blogs you know I am against diets. Even diabetics do not have a specific diet, everyone reacts differently to various foods. And what frustrates me even more is people who have success and get upset with others who do not follow their diet plan. Please, folks, no two bodies are alike and there is no "perfect diet" for everyone!

In some of my recent studies I came across this statement by Lyn-Genet Recitas, a health author, and I think it is worth sharing: "Traditional diets--the diets that you're used to, like no carb, unlimited protein, low fat, or calorie counting-- don't work because there is no universal one-size-fits-all solution when it comes to weight loss. These diets are promoting what they think are healthy foods, but that's a major problem because there's no such thing as universally "healthy" foods, especially for those over the age of thirty-five."

Eat what works for you! Remember you are you, not your friend, etc. Watch the quantity you eat and follow your doctor's instructions. Eat a well-balanced diet, exercise, and you should do fine without some "fad" diet.

#6 HEALTHIEST FRUITS - AVOCADOS

 Continuing our list of the healthiest fruits compiled by scientist and found in a health journal I picked up in my oncologist's office. I don't know if you consider avocado a fruit or a vegetable, but it is categorized as fruit. Without further ado from me, below is the quote from the health journal.

"Avocados are unique fruits that are high in heart-healthy fats and fiber and low in carbohydrates. Half an avocado provides nearly 7 grams of filling fiber and just 8.5 grams of carbs, making it a smart choice for those on low-carb diets. The fruit's monounsaturated fats have been shown to help promote healthy blood lipid levels, and they contain significand amounts of vitamin C, vitamin E, folate, and magnesium. Studies suggest that eating avocados supports blood sugar regulation, weight management, and heart health."

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BABY STEPS

Do you have a hard time eating right, sticking to a diet whether for weight loss or health? Take baby steps and you will be amazed how easy it is. Start with something as simple as choosing healthy foods more often than unhealthy ones. Each time you succeed it will give you confidence to do it again. A couple of simple examples are to have a sugar-free cookie rather than a regular one. Or when baking, substitute a small amount of whole-wheat flour for an equal amount of the called for all-purpose. When you eat out, ask for a to-go box when they bring your order. Immediately put half your food in the box and set it out of sight. Most restaurant meals have the calories of a whole day in one meal. If you are at a fast-food place, do not 'super-size' your meal! Once you get used to the small changes, you will find yourself making more and more changes to a healthier you.

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DON'T AVOID SNACKING TO LOSE WEIGHT

If you are trying to lose or maintain weight you should have healthy snacks. Too many people try to avoid snacks thinking they are adding too many calories and that can be a big mistake.  Notice the word healthy is bold in the first sentence. This is not a recommendation to eat cookies, chips, candy, etc a couple of times a day. But a healthy snack, especially in the afternoon, can keep you from overeating at dinner. Overeating at dinner is one of the best ways to sabotage your weight loss or weight maintenance plan. So, what is a healthy snack? Here are some ideas: A stick of string cheese, nuts (not salty or candy coated), fresh fruit, carrots with hummus, a few chickpeas (tasty roasted), air-popped popcorn, or a handful of pretzels with hummus. This is certainly not a complete list but should give you an idea to get you started.

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WALKING TO LOSE WEIGHT

If you want to shed a few pounds but you hate dieting, and who doesn't, try walking 4 times a week. According to Dr. James Rippe one can lose about 18 pounds a year by walking for 45 minutes 4 times a week. An added benefit will be other health improvements from walking. It is known to strengthen bones, so that is a good side benefit. Walking is inexpensive, easy and better than dieting any day, in my opinion. If you are dieting, add walking to your daily routine. It will enhance your dieting. I suggest you wear a good pair of shoes when walking.

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DIETING? IT'S OKAY TO SPLURGE!

Studies have shown that dieters who enjoy a favorite comfort food such as pizza, chips or ice cream once or twice a week actually reach their weight goals faster than other dieters! Other dieters tend to splurge everyday trying to satisfy their cravings while those with a planned splurge meal hold out for that meal.

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FORGET DIETING, EAT HEALTHY

I shudder every time I hear someone say they are going on some expensive diet. That is so silly and usually a waste of money. You don't need to be on some fad diet or buying into a diet program. If you want to be healthy and/or lose weight, all you have to do is change your eating habits and develop a healthier lifestyle. Would you believe that studies show one out of three women and one out of four men, at any given time, are on some diet. And guess what? Yes, it is true that within one year two-thirds of those dieters will regain the weight they lost and almost 100% regain the weight in five years. Don't allow yourself to get caught in the fad diet trap. Change your eating habits and that is not as hard to do as you may think. There are dozens of posts on this blog to assist you. And once you lose a little weight and start to feel better you will actually enjoy getting some exercise. Simple walking is a great exercise. You don't have to join a gym or buy expensive equipment to be healthy. Why not make up your mind right now to get started making those changes.

DO YOU GET CONFUSED ABOUT DIETS?

If you find yourself getting confused about diets you aren't alone.  We, the American public, get so much stuff thrown at us about what to eat, what not to eat, that it can get very confusing. One reason we get so confused is that everyone who has a study, whether it was done scientifically or not, writes a book, puts out a line of food products, etc. Everyone who has a health problem and changes their diet accordingly thinks everyone else should do the same to feel as good as they do now. How silly is that? If you have a heart attack and the doctor puts you on meds, are you going to try to get everyone you know to take the same meds? Of course you aren't! The medication that is saving your life could kill someone else. The best thing to do about your diet is to eat responsibly and healthy. If you have needs or concerns discuss them with your doctor and not your neighbor or friends. Your doctor and you know your body and any problems it has. Therefore, the two of you are best able to decide on any diet program you need.

ADD MORE VEGGIES TO YOUR MEALS

Did you realize that one of the best weight-loss tips is to add more veggies to your meals? Now we aren't talking mashed potatoes with gravy, greasy French fries, etc. We are talking about colorful healthy vegetables. The reason this will help you lose weight? According to Katherine Tallmadge, R.D., eating veggies actually makes you feel fuller causing you to eat less. One small easy tip to help you on your journey to losing weight and improving your health!

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SOMETHING TO REMEMBER WHEN DIETING

For all of you who weigh everyday, or two to three times a day while dieting or worrying about your weight, remember there are some things the scale can't tell you. Don't allow your mental health and feelings about yourself to be held hostage to the scale.

Size Counts When Carb Counting

If you are a carb counter as some diabetics and/or dieters are, it is important to remember that portion size does matter.  For instance, in the picture below the small apple has approximately 15 carbs and the large one has twice that amount, 30 carbs.  So don't grab the largest of the apples and say, "Apples contain 15 carbs"!

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TRYING TO LOSE WEIGHT? NEWLY DIAGNOSED DIABETIC? TRY A DIET DIARY!

According to studies, people who keep a food diary are more likely to lose weight and to keep it off.  Not only is it important to see what you have eaten, it may be just as helpful to see what you didn't eat! According to Kent Sasse, M.D., a weight-loss expert at the University of Nevada School of Medicine, knowing how many calories you almost consumed but avoided can provide much-needed motivation.  So if you are struggling with weight-loss, try keeping a food diary at least for a few weeks.  You will soon learn what causes you to gain and what helps you control your weight.  I also recommend a food diary for anyone who has just been diagnosed with diabetes.  I did that and very quickly learned what would cause a blood sugar spike and what I could eat without raising my blood sugar levels.

Your food diary can be as simple or as complicated as you like.  Personally, I kept mine in a spiral notebook one page per day.

WHY WE NEED PROTEIN

NOTE: This original post in five or six years old. Fad diets are a revolving process and have no doubt changed since this was written. What hasn't changed is the body's need for protein and how protein affects the body so I am reposting.

I am appalled at some of the goofy diets I see people bragging about on facebook!  Early on anyone can lose a lot of weight on any kind of crazy diet.  But always beware of any type of diet.  I got the following quote from a dietitian who went over some weekly food diaries of her clients.  Everyone thought they were eating healthy and on the surface, to the untrained eye, most would agree that they were.  However, most of them were lacking in one major component needed for a healthy diet.  That component was protein.

Here is what Lara Rondinelli, RD, LDN, CDE, had to say about the importance of protein, "Proteins function as building blocks for bones, muscles, cartilage, skin, and blood, as well as for hormones and vitamins. Protein is the structural component of all cells in the body. During digestion, proteins in food are broken down into amino acids, which the body uses in all those ways. Nine of the amino acids must be supplied by our diet (they're not made in the body); these are called essential amino acids. All nine essential amino acids are found together in animal products. Protein is important for people with diabetes for another reason: They don't raise blood glucose levels like carbohydrates do."  She went on to say, "When people don't eat enough protein, it's easy to overeat carbs in an effort to feel satisfied."

The best thing you can do for your body is to eat a well-balanced diet with portion control daily.  Beware that you are getting all the components you need.  If you aren't, you probably won't notice it for awhile but eventually your body will cease to function properly.

AVOID FOOD CRAVINGS BY EATING RIGHT

Another reason I encourage my readers not to diet, other than the fact that they always fail, is that they usually cause food cravings which almost always lead to giving in to the craving.  Too-small meals leave significant nutritional gaps, making you more vulnerable to strong urges to eat. Fad diets or skipping meals "practically sends an invitation to a craving," according to Bonnie Taub-Dix, national spokeswoman for the American Dietetic Association.  Learn to eat healthy and stay away from diets unless you are put on a specific diet by your doctor for a specific health problem!

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MAKE A SIMPLE COMMITMENT TO IMPROVE YOUR DIET

As we started the new year, did you talk of wanting to improve your health, diet, lose weight, etc? While many feel it is just too daunting to attempt, let me assure you it does not have to be complicated.  There are so many little things you can do to improve your diet and take better care of your body.  This blog shares many ways to help you along. One of the best places to start is with breakfast.  Let a good breakfast not only get your day started, but let it get you started off to a healthier year.

One key to eating right and living a healthy lifestyle is to eat a healthy breakfast every morning.  While this is true for everyone, it is even more important for diabetics.  You should eat something, even if it is just a few bites, within 30 minutes of getting up in the morning.  This is what tells your body to come out of hibernation and sets everything to working for you.  But the key to this is to eat a healthy breakfast.  Coffee and donuts are not a healthy breakfast - sorry about that!  To get your day off to a healthy start, eat some type of whole grains with some fruit, protein, etc.  There are lots of whole grain cereals, including oatmeal available.  Forget about cereals loaded down with sugar and add some fresh fruit atop yours.  There are also plenty of delicious whole-grain breads on the market that can be used for healthy toast.  If you enjoy your morning pancakes, change them up a little.  Instead of your regular pancakes topped with sugary syrup, try pancakes made with oats, buckwheat, etc.  Top them with fresh fruit or some pure maple syrup.

Do not skip breakfast.  You will be setting yourself up for snacking and overeating later!

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CHOOSING THE FRUIT RATHER THAN THE JUICE

Fruits and their juices are both healthy.  However, especially when it comes to citrus fruit, it is a good idea to eat the fruit rather than have a glass of juice.  This is especially true for dieters and diabetics.  The fruit contains fiber, usually lost when the fruit is turned into juice.  Fiber is very important in all our diets but becomes even more important for the dieters and diabetics.  Fiber helps to keep our systems clean and best of all, it makes us feel full longer.  Nothing wrong with drinking a glass of orange juice, just make sure you eat the fruit on a regular basis, too.  I mentioned orange juice because it is the most common citrus fruit we drink and also because it has the most fiber of all the citrus fruits.  On average, the medium-sized orange will contain 3 grams of fiber.  And remember you should be getting 25 grams of fiber a day!

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THE BEST DAY TO START YOUR DIET?

Would you believe it?  Research has shown that for anyone planning to diet, you should start your diet on Sunday.  Research has shown that those who start dieting on Sunday have the most weight loss success.  On the flip side, this same research has shown that those who start their diets on Tuesday have the least success.  I am not stupid; I will just pass this research along without comment!

How about this 2012 calendar page for some nostalgia!