I hope you are having a happy new year. I'm going to assume that, since we've started working together (or at least since you've been receiving my newsletter), your thoughts, attitude, and approach towards diets have changed.
And for this, I first want to say thank you. I'm proud of you.
Thank you for showing up in our sessions, reading my newsletters, and trusting me on your journey towards a healthier, more vibrant life.
I'm proud of you for making an investment in yourself.
I'm grateful that you trust me on this journey.
This month, I want to share some tips and insights on modern-day "diet disasters" that I'm either seeing in the marketplace or hearing from clients. I hope this issue can educate, inspire, and empower you to not fall for the latest weight-loss gimmick, but, instead, to nourish yourself to be your best.
| Modern Day Diet Disasters |
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This year, you're determined to succeed. You've promised yourself and everyone else that you are going to get in shape, and you’ve been talking about losing weight for a long time. You believe you have all the tools at your disposal in order to achieve success. You've purchased the hottest diet book, have stocked up on the weight loss wonder foods, and have made a financial commitment to your workout plan. This year will be different, you know it!
Your Proposed Game Plan for Success:
- Diet begins Monday morning. Sunday, the night before "D" day, you feast on your last supper. Chicken fried steak, French fries, hot bread with real butter, all followed by warm apple pie and vanilla ice cream.
- Pantry is stocked with all-natural, gluten-free, dairy-free, keto-approved foods.
- You've planned out your meals. No room for deviation.
- You've set and shared your diet rules with family and friends. No dining out, fast food, pizza, sweets, chocolate, sugar, or bread.
- You're going to weigh yourself three times a day to make sure your plan is working.
While this may look like the perfect "weight loss" plan, this is really screaming "diet disaster!" Listed below are a few of the most common mistakes committed by the modern "waist watcher" and some recommendations on how to turn these common weight loss mistakes into a recipe for long term success.
Disaster #1: Waiting to start your diet on Monday, or after the kids go back to school, or after your big deadline.
Modern Day Fix: Avoid seeing a diet as having a start and end date. Change your thought process from thinking this is a dreadful 4-week diet to thinking more long-term lifestyle changes. Making small changes in your daily routine can make a big difference in helping you reach your ultimate goal.
Disaster #2: Assuming that if a food is labeled gluten-free, keto, dairy-free, all-natural, or organic, then it can be eaten in unlimited quantities.
Modern Day Fix: Stock up on whole foods, especially fruits and veggies. And when you do want to indulge in a treat, have a small serving. Your taste buds will thank you.
Foods labeled gluten-free, keto, dairy-free, all-natural, or organic, do contain calories, so you still need to watch the servings. Focus on eating quality, satisfying, nutrient-dense foods. With this simple mental shift, not only will you end up consuming fewer calories, but you'll also increase your overall nutrient intake.
Disaster #3: Avoiding all carbohydrate sources and eating unlimited amounts of high-fat meats, cheeses, and nuts.
Modern Day Fix: Follow a balanced diet that focuses on a variety of foods. Focus on consuming high-fiber carbohydrates, vegetables, fruits, and lean protein sources.
Incorporating carbohydrates that are high in fiber is a great way to manage weight. Fiber-rich foods have a slower digestion rate than low fiber foods, meaning they help fill you up for a longer period. In essence, this should result in consuming fewer calories. |
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| Two Modern Day Solutions for Common Diet Disasters |
Disaster #4: Skipping meals and snacks in an attempt to "save" calories.
Modern Day Fix: Eat a meal with complex carbohydrates (vegetables), protein, and a little bit of fat every 3 to 4 hours. |
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Eating 3 meals throughout the day not only helps to keep your metabolism working, but it also prevents you from overeating later in the day. If you fuel yourself properly during the day, then you'll be less likely to nibble mindlessly. Did you know that snacking on 2 oz of chips (about 2 handfuls) adds approximately 304 calories and 20 grams of fat to your day? This is equivalent to a turkey sandwich and a small apple. Now, which meal appears more filling?
Disaster #5: Relying purely on the scale to measure your success.
Modern Day Fix: Find other ways to monitor your success and changes. Sometimes the scale can prove to be our worst enemy. Instead of using the scale, try using a favorite pair of jeans to determine how you are doing. Remember, muscle is more dense than fat, therefore, a pound of muscle will take up much less room in your body than a pound of fat. If the scale has not budged for two weeks, but you can fit into your "skinny jeans," then you must be on the right track. Another option is to use a scale that gives more data than just your weight. Some scales can give you pounds of muscle, visceral fat and subcutaneous fat... all important information during your weight loss journey. |
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Featured Recipe
Creamy Avocado Tomato Soup |
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This fresh avocado recipe is great for a heart healthy lifestyle. Avocado replaces heavy cream in this rich and hearty tomato soup that is perfect for a chilly afternoon.
Prep time: 20 minutes, Cook time: 20 minutes, Ready In 40 minutes
Ingredients:
- 1 Tbsp. olive oil
- 3/ 4 cup onion, chopped
- 2 garlic cloves, minced
- 1 14.5-ounce can diced tomatoes in juice
- 2 Tbsp. tomato paste
- 1 1/2 cups low sodium tomato juice
- 3 cups low sodium chicken broth
- 2 tsp. sugar or 1 tsp stevia or truvia
- 1/2 tsp. pepper
- 2 ripe, fresh avocados, halved, pitted and peeled
- 1/2 tsp. dried thyme
- fresh thyme, as a garnish
Instructions:
Heat the oil in a large pot over medium heat. Add onion and cook, frequently stirring, about 5 minutes until translucent. Add garlic, and cook 1 minute.
Stir in tomatoes and their juice, tomato paste, tomato juice, sugar, pepper, and dried thyme.
Add broth. Increase heat to medium-high, and bring soup to a boil. Reduce heat, and let simmer 5 minutes. Let soup cool 5 - 10 minutes.
Cut 1-1/2 of the avocados into cubes and add to the cooled tomato mixture.
Puree the tomato and avocado mixture using an immersion blender until smooth. Reheat before serving. (Alternatively, puree soup in a food processor until smooth. Add pureed soup back to the pot and reheat before serving.)
To serve, pour soup into shallow bowls. Slice remaining avocado half, and place on top of the soup.
Makes 4 - 1 cup servings
Nutrition Information: Calories 120, Total Fat 8g, Sodium 170mg, Total Carbohydrate 12g, Dietary Fiber 4g, Protein 3g
