March is the official National Nutrition Month and I usually take this opportunity to elevate my nutrition messages a little higher. Here we are in March, the beginning of spring and the diet talk continues to trend well beyond New Years day. Not a day goes by without some kind of nutrition related news. Whether it is new research, a food recall, new dietary guidelines, or a new diet trend; you are going to be reminded about your health and nutrition choices probably just about every day.
If you are feeling like you are ready to pick up where you left your New Years resolutions, but are tired of depriving yourself by following one of the newest fad diets, this blog is written and dedicated just for you.
There are millions of diets along bundled very expensive products available today that claim to provide you with everything you need to help you lose weight like never before. However, I can tell you that after practicing nutrition for over 30 years and learning of just about every existing diet out there, the real formula to lose weight has not changed = if you eat less than what you are used to eating you will lose weight. Adding exercise to the formula will help you lose weight a little faster, which may allow you to enjoy a little more food as you are burning those extra calories. Well, I’m sure you have heard that statement one too many times and you are probably exhausted of hearing it because really, when it comes down to it, it’s easier said than done. But I’d like to mention that I understand what it is to have cravings, especially those that come between 2 and 4 pm. They are not easy to resist, and if you have had a rough morning at work, resisting just sounds more stressful than giving in to that donut sitting in the office lounge. So how can people actually pick the right weight loss plan while not falling for the latest fad diet and quitting half way in? Here I have compiled my top five diet tips that have proven time after time to give you the best results without making you lose your mind but instead, motivating within you the desire to continue your weight loss journey to success.
Beat the snack attack
Americans love to snack. Nielsen 2014 Global Snacking Report showed total annual snack sales at $374 billion in 2014, predicting snacking to be the new meal replacement opportunity. Many Americans usually spend the day snacking instead of eating three meals per day. But, in just one snack, one can easily consume 400 plus calories! So, since snacking has become a staple of the American diet, instead of depriving ourselves, let’s plan some smart snacks that are satisfying, and full of nutrients with no more than 100 calories each (For a number of ideas see samples below). Personally, I particularly LOVE snacking on fruits such as Wonderful Halos mandarins! They are sweet, seedless, easy-to-peel, and are roughly only 50 calories! They are perfect to pack in lunch boxes or to take on the go and additionally, they are an excellent source of vitamin C!
Stay hydrated
I cannot emphasize enough how critical it is to stay hydrated. Our body is made of about 60% water and much of that is lost throughout the day during regular activities. Therefore, you must start hydrating your body from the minute you wake up. A helpful tip might be to place a large glass of water near your nightstand at night and drink it first thing every morning. Don’t like water? Diet drinks are a great option, particularly if you are trying to lose or maintain weight. In fact, diet beverages have recently been shown to help those who have lost weight keep the weight off better (and longer) than those who were limited to drinking water alone. So as long as you are drinking 13 cups of fluid a day, and are mindful of the calories, having low or no calorie teas, juices and other beverages can be part of the plan.
Practice Mindfulness
According to the Merriam-Webster dictionary, Mindfulness is the practice of complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis. Simply said, mindfulness is just the art of focusing on the moment. With so many demands pulling at us from each direction, we are left with no time to eat and most importantly, enjoy our meals. Studies have shown the positive benefits of focusing on our hunger cues, taking the time to chew each bite (15 times recommended) and to savor and enjoy each bite. Most recently I attended a conference where we explored the Umami sense, which is considered the sixth sense along with the other well known senses – touch, vision, hear, smell, and taste. I particularly enjoy taking the time to enjoy a meal that brings that sixth Umami sense to live. Practicing mindful eating can help you experience your Umami sense!
Swap instead of sacrifice
I am the master of swapping food items for lower calorie food items without sacrificing taste. For example, it is easy to use fat free milk and yogurt in recipes without anyone noticing your swapping mechanisms. Also, try using more fresh herbs, citrus juices or more spices such as cinnamon, vanilla and ginger to decrease salt and sugar in your recipes. Or simply, by taking off the skin and visible fat off of meats you can reduce saturated fats and calories. The swapping possibilities are endless.
Drink your veggies
As a picky eater, I was not a fan of vegetables until I started juicing them and mixing them with some fruits, so I can relate to many readers out there who don’t consider vegetables their friends. It is amazing how quickly you can meet your 2-1/2 cups vegetable recommendations in one sitting by simply juicing your veggies. I love mixing carrots with citrus fruits or berries with beets. So take some time to invest in a good blender and start experimenting with a few combinations, the options are endless.
100 calorie snacks
2 Wonderful Halos Mandarin = 100 calories
24 raw almonds = 80 calories
1/2 cup dried high fiber cereal = 100 calories
1 cup raw jicama, = 98 calories
1 hard boiled egg =78 calories
1 mini semisoft cheese round = 70 calories
1 cream cheese wedge = 50 calories
8 ounces low calorie beverage = 30 to 50 calories
Whether you are trying to master a few healthy habits or lose weight, it is important not to deprive yourself but to enjoy your meals while practicing mindfulness.
