Banish the word "Diet"

If there's one thing I wish I could drill into people's heads it would be:

 "STOP THINKING YOU'RE ON A DIET!!!"

I wish we could just banish the word "diet" altogether. To me, the word "diet" implies something that's temporary. It means I'll eat this way for a few days/weeks/months and then I'll go back to doing what I always did. How messed up is that?!

Why on Earth would someone work so hard to lose weight, get healthy and change their eating habits only to revert back to doing what made them miserable in the first place?!

Let me change your thinking process....lifestyle change. As a dietitian I use that phrase on a daily basis. Don't think of your changed eating habits as a temporary "diet", think of them as a lifestyle change and something you'll continue to do everyday.

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Eating healthy shouldn't be temporary.

You. Should. Do. It. All. The. Time.

Not only will you look and feel great, but you'll never have those feelings associated with the word "diet" again.  You know the ones I'm talking about...guilt, shame, hunger, disappointment, stress, deprivation, frustration...I could go on forever!!!

Stop viewing healthy eating as a "diet" and view it as a way of life. I promise you'll see results and be soooo much happier!



Juicing

Juicing is super trendy right now. It's touted as a way to get antioxidants to help fight off cancer, improve your skin and help you lose weight. While I'm not against it, I'm not 100% for it either.

Here's why...

Whole fruits and vegetables have fiber as well as vitamins and minerals in the skin, which you lose when juicing. Fiber is what helps fill you up and ward off hunger. That's why you may become hungry shortly after drinking that glass of juice.

If you're not seeing the results you expected it's because there's currently no scientific evidence that states juicing is healthier then eating the whole fruit or vegetable.

Other things to consider are the cost of all the produce you're juicing. It can definitely add up! If you purchase juice instead of making your own, be mindful of sugar that companies may add to help improve the taste. Those are calories you don't want or need!

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On the other hand, if you're someone who doesn't like to eat fruits and vegetables, juicing is a great way to add them to your diet. Plus, you might be willing to try fruits or vegetables that you normally wouldn't (kale perhaps?). But again, you shouldn't be relying on juicing alone.
 

If you can, try saving some of the pulp and incorporate it into baking or cooking. Think soups, muffins, rice, etc.

? Have you tried juicing? What's your favorite fruit/veg combo?  ?



Detox Debunked

Detox...Cleanse...Lose 10 lbs in 2 days...

Sound familiar?

I really dislike companies that promise consumers a "quick fix" when it comes to weight loss. Cleansing/Detox is just that.

Here's the real scoop:

1. Our bodies are amazing machines. They DO NOT need to be detoxed or cleansed. They are capable of doing that all on their own. You can thank your kidneys, liver, colon, etc. 

2. Any weight that you lose I can almost guarantee will come back and then some. Sure, eating/drinking 500-800 calories a day will promote weight loss, but the moment you go back to eating how you always did the weight comes back too. 

3. Interested in losing muscle? I didn't think so. When we deprive our bodies of adequate calories and protein by cleansing, it looks to other sources for energy...aka our muscles. 

4. Potential health complications and serious side effects. Yup, that's a risk you're taking when you sign up for a detox/cleanse.

Now, ready for the real solution?

1. Eat lots of whole fruits and vegetables. Think apples, broccoli, spinach, berries, etc. 

2. Drink water

3. Incorporate lean protein. Salmon, chicken, tilapia, pork tenderloin, etc.

4. Don't forget fiber, low-fat dairy and whole grains. 

5. Get moving. Even 10 minutes/day is better then no minutes/day.

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?   Have you ever tried a detox or cleanse? What were your results?  ?

Be SMART.

Happy 2013!!!

I took a step back the last month of 2012 to get adjusted to my new job (yay!) and get through the holidays. I'm excited to gather my thoughts and focus on a great year ahead!

I couldn't think of a better way to kick off the new year then with goals! I'm a nerd and love coming up with new things to achieve. I firmly believe it helps keep me focused and grounded while giving me something to strive for. 

To help you set and achieve goals while being successful, I want you to remember one thing: S.M.A.R.T.

S - Specific. The more specific you make your goal, the more likely you are to achieve it. For example, you set the goal of, "I want to lose weight." While this is a good goal, it is not specific enough and doesn't give you anything to strive for. Instead your goal should be more clear such as, "I want to lose ____ lbs by working out three times per week."

M - Measurable. In order to stay interested in reaching your goal, you have to have something to work towards. When you give yourself a measurable amount such as, lose 20 lbs or workout three times per week, you are able to chip away at something that is real and ultimately stick to your goal. 

A - Attainable. Create a goal that's within reach. Setting the bar too high or too low makes accomplishing your goal meaningless. Instead, grow as an individual and modify behaviors so that you are able to succeed. 

R - Realistic. Personally, I think this is the most important part of developing a goal. You only set yourself up for disappointment if you aren't realistic about the work you are willing to put in. For example, if you aren't willing to workout and eat right, don't set the goal of losing 50lbs!

T - Timely. Goals need a start and finish line. Without those, the race never even began! Give yourself a deadline so your mind can focus on accomplishing the goal. It can be as simple as, "run a half marathon by June 1st."

Remember, SMART goals can be short or long-term. Come up with a few general goals and then tweak them to make them SMART. I promise you'll be more focused and successful in the end.

?   What are some of your goals for 2013?  ?