Common Sense Solutions & Dieting

 

One thing I’d like every woman to understand is the true meaning of diet. I cannot emphasize enough how much potential harm comes from our society’s insistence that diet simply means restricting caloric intake to lose weight.

The current trend in maintaining a healthy weight is the non-diet approach for health, and although I say trend, it is more than just trendy.  It is not like the dozens of fad diets that have had brief popular appeal over the past fifty years that promise quick weight loss and often don’t deliver.

In my book—A Woman’s Guide to Healthy Aging- I look at some of the problems associated with our modern diet and consider some common-sense solutions that can help reduce your health risk for the long haul, I call this the non-diet diet.

The non-diet approach is a more balanced, realistic way to lose weight and maintain good health with nourishing foods, daily physical activity, positive thinking and smart life-style choices. This includes:

  • Making fibre your friend. Fibre keeps our digestive system running smoothly and also keeps us feeling full and satisfied longer.
  • Get cooking! Make healthier versions of your favorite take out—save time by buying pre-cut washed veggies.
  • Eat your fruit and veggies and your leafy greens
  • Boost vitamin B intake: Folate B12 and B6
  • Boost vitamin E intake
  • Add polyphenol-rich foods-brain foods that are powerful anti-oxidants: blackberries cherries plums, walnut halves
  • Reduce your fat intake
  • Increase your Omega 3-fatty acids
  • What your cholesterol
  • Get your daily calcium

Any way we look at it, regardless of our personal inclinations—whether we’re trim or we tip the scale, whether we live to run or we balk at running, whether we sleep like babies or get nothing better than a series of catnaps through the night—nutrition, exercise, and sleep are among the major factors that affect our health.

One very important thing to realize about these factors is that they are within our control.

Sure, other factors beyond our control also affect our health, including family history and genetic inheritance, sex, and age. We cannot modify those, but we can modify how we eat, how active we are, and how well we sleep. And for many of us, some modification is necessary if we want to live a long and healthy life.

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

The Non-Diet Diet

avocado and poached eggsThe Non-Diet Solution to Weight Loss 

Dieting is defined as restricting oneself to small amounts of food to lose weight. An estimated 45 million Americans spend $33 billion dollars a year trying to lose those extra uncomfortable pounds. Which, as many of us have experienced will come back and then the whole cycle of food deprivation begins again.

So the question is if diets don’t always work, what does work and is there another way? The answer is yes there is another way. It’s not to diet!! The current trend is to ‘NOT DIET’  but to turn to a more balanced, realistic approach to losing weight and maintaining good health with nourishing foods, daily physical activity, positive thinking and smart lifestyle choices

The NOT DIET trend was confirmed in a 2013 study produced by the NDP Group, an American research organization that reported people were dieting less and that women were showing the biggest decline in dieting. “In the past ten years, the percentage of women on a diet has dropped by about 10 points. In 1992, 34% of women told NPD they were on a diet; and in 2012, 23% of women reported being on a diet.”

Contrast this with the fact 57% of adults state they would like to lose 20 pounds and almost half of adults say they need to change their to improve the overall healthfulness of their lives.
According to the NDP report, here are what adults are doing now:

  • 55% said eating healthy includes adding to and taking out of their diet.
  • 25% said “adding something to the diet” is healthy
  • 19% said “taking something out” of the diet is healthy
  • 72% of adults said they eat reduced-fat foods
  • Nearly 45% of adults eat foods with whole grains on a regular basis
  • 24% include organic foods and beverages in their diet

Eating healthy, taking certain things about of ones diet, eating fat reduced foods, but nowhere is there mention of restricting foods as a way to lose weight.

So instead of dieting by depriving yourself of food, which usually is a joyless endeavour try practicing the 80/20 principles or the “NO DIET” solution. 80% percent of the time focus on eating clean, good-for-you foods, and 20 percent of the time you have the freedom to indulge as you please which means you don’t have to cut out treats, just be smart about it 80% of the time. And Enjoy!!!

For healthy recipes visit Medisys Nutrition Tips & Recipes

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions

Losing weight the successful way

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As a family physician, I am often asked, what is the best diet to lose weight. The answer is that all of the well known popular diets whether it’s low fat, low-carb or high fiber is all pretty similar.  The most important part is not the diet or weight loss plan you choose, but sticking to it.  We have a hard time over a sustained period of time staying motivated and following a plan.  Ashley Grachnik, RD, CDE, a Registered Dietitian and Certified Diabetes Educator recommends these five strategies to lose weight successfully.

Losing Weight – the Successful Way

How do I lose weight and actually keep it off this time?” 

As a Registered Dietitian focusing on Diabetes prevention and management I get this question
all the time.  I see patients who have tried every diet and weight loss trick in the book.  Most of the time they are able to lose some weight but eventually, and inevitably it seems, the weight creeps back on.  This usually happens because of extreme short term changes like cutting outentire food groups which are not sustainable in the long run.  Most people know they should be eating balanced, healthy meals but they don’t always
recognize other behaviour changes that can help with long term success.  So here are my suggestions for healthy eating and changing food behaviours, not dieting.  Healthy eating nourishes the body, prevents diseases and keeps you at a healthy body weight while healthy food behaviours set you up for
success.  You want long term success? Read on…

  1. Change your relationship with food

Food is not your friend or your enemy.  Food should not comfort you when you’re sad, relieve your stress when it’s been a tough day or reward you when you’ve done something good.  Food is your body’s nourishment, just like air and water.  So what does your body really need to be sustained? – Healthy carbohydrates, fat, protein, vitamins and minerals.  When you’re emotional – sad, happy, stressed, angry, tired – find something else to do about it that doesn’t involve the kitchen or the drive thru.  I know this is easier said than done but starting to identify those times when you turn to food as emotional comfort or reward is the first step to changing your relationship with food.  To help you, write down a list of all the things you enjoy doing that doesn’t involve food.  Put that list on the fridge or cabinet and when you’re about to reach for food that list is in your face reminding you to turn around and try something else other than eating.

  1. Find support

Changing your habits is difficult but it’s easier when you have people in your corner cheering you on.  You don’t need the food police, that is not supportive, you need friends or family who will encourage you through your journey without judging your setbacks.  And there will be set backs.  If you’re not comfortable talking to your friends or family I suggest turning to the online community.  I’m not talking about joining a diet club online as you might get a lot of misinformation about what healthy eating really means.  I’m mean a chat room or blog about the challenges you face trying to eat healthy and stay on track.  So many people around you are trying to do the same thing as you and you can easily support each other through the tough hurdles of healthy eating and weight loss.

  1. There is no such thing as will power

I truly believe that will power doesn’t exist.  Or if it does it is finite and runs out way too quickly.  So rather than have all sorts of temptations easily accessible to the point you have to fight with yourself NOT to give in, why not set yourself up for success?  Create an environment where you don’t have to fight, where all your choices are easy and healthy.  That means there is no ice cream in the freezer, chips in the cabinet, or pop in the fridge.  When you open anything in your kitchen it is healthy.  Involve your family too – make the house a haven for health and everyone at home will reap the benefits.

Another challenge against “will power” is eating out.  If you’re going to someone’s house for dinner bring a salad, veggie platter or fruit salad so you know at least one option will be healthy.  Don’t go to an all you can eat buffet.  Choose, instead, to go to a restaurant where you know there are healthy choices on the menu or you can ask for healthy substitutions.  Study the menu online or call ahead before you go to ask questions about how dishes are prepared and what kinds of substitutions are possible.  Bottom line: healthy choices are only as hard as you make them.

  1. Enjoy a treat every once in a while!

If it’s your birthday, have some birthday cake.  If you’re at a wedding, have some wedding cake.  Don’t be that person who is on a diet so you can’t ever eat anything unhealthy until you’ve reached your weight goal so you can completely fall off the wagon and indulge in excess.  Allow yourself little treats now and then.  If you’ve been eating healthy and exercising then there is nothing to feel guilty about when you treat yourself to some birthday cake.  Notice I’m using the word “treat” and not “cheat” – this goes back to point number 1 and having a healthy relationship with food.  If you consider food just what it is, then a treat now and then isn’t a negative.  Relax and enjoy and don’t feel guilty.  And if you really want to ensure a little treat won’t be a big set back for you then plan some extra exercise that day before or after the birthday party or wedding.

  1. Make your health your number 1 priority

Yes, healthy living (eating and activity) takes time and planning.  Far too often the excuse for running to a drive thru or skipping the gym is that you just didn’t have time.  If you don’t make time for your health now, you’re going to have to make time for illness later.  And health is a much better thing to make time for.  So re-prioritize.  Take a careful look at everything you do in the day and shift around the importance.  Grocery shopping for healthy food, time to cook and prepare healthy food, and time for some physical activity should be top on the list.  If you find time to sit in front of the TV or computer at all in the day, those activities should move lower than your health on the priority list.  Or if you’re too tired at the end of the day then take a good look at what you do in the beginning of the day and move your health to the start.  No better time to focus on your health then today, so what are you going to do today that is healthy?