I just read a really good article in the Huffington Post entitled "8 Things Nutrition Experts Wish You Would Stop Saying About Food". (Click on the link to check it out). It was very informative and I found myself questioning how I look at food. I was guilty of a few of those "8 things". So take a moment and click on the link above and read the article. I am just going to summarize the article and give my two cents in today's blog.
The author of the article is correct when she said that nutrition "rules" change on a moment's notice. What you thought was good and healthy, now turns out to be bad and forbidden. It's the same in the fitness world. But you have to remember, play it smart when it comes to nutrition (and exercise). There is no "magic pill" or "magic rule". Just use your common sense and choose wisely.
One of the 8 things listed in this article that I find myself guilty of is using the term "clean eating". Now I know what clean eating means to me...it means to cut out the processed/fried/fatty foods and choose more organic, healthy foods. Clean eating to me may mean something different to someone else. I try to choose locally-grown foods, non-GMO foods, and fresh-from-my-garden foods, but I cannot get all of my nutrients and ingredients in this manner. I have to go the grocery store and purchase items from the inner-aisles. The author of this article quoted a couple of Registered Dietitians and here are a few statements from both of them. Julie Upton, MS, RD, CSSD, states that "...many athletes refer to 'clean' as eating natural, wholesome, real foods
and fewer processed options. I think that makes sense, but I don't know
why we need to call it 'clean' instead of healthy eating". Then Elizabeth M. Ward, RD, states "...but I have a hard time with the clean-eating label because it makes me
think that if you're not eating 'clean' then you're eating 'dirty.'
Also, clean eating doesn't necessarily equal a balanced diet. As much as
I've tried to embrace the clean eating term, I sense some shame in it.
For example, people may feel bad that they can't 'eat clean,' because
the cost is prohibitive or it's inconvenient". So true! Why place a stigma against clean eating? Let's drop that label and just continue to eat healthy with fewer processed foods!
Another point brought out in this article was about eating "Gluten Free". I previously wrote a blog on "Who Really Needs to Eat 'Gluten-Free". Go back and check out that blog. There have been few, if any, studies proving that people who do not have celiac disease will benefit from eating a gluten-free diet.
The final "thing" I will comment on from this article is about the word "detox". I am guilty of doing this. There are times when my nutrition habits are sub-par. It happens to everyone...I don't care who you are or what your background is. During those times, I think to myself, "I need to do a detox". Usually the next words in my train of thought are "clean eating". See a pattern here?! Well, truth-be-told, all I am doing is getting back to a healthier way of eating. Monica Reinagel, MS, LDN, CNS, was quoted in this article as saying "the best way to help your body get the toxins out is to put fewer in." Duh! (Did you hear the forehead slap I just did?) It couldn't be any more simple than that!!
So my final thoughts...Choose your food wisely. Know where it comes from and how it was grown and processed. Take action in your community to allow everyone access to fresh fruits, vegetable, and meats grown from local farmers. Join a CSA (Community-Supported Agriculture) group to take advantage of the yummy stuff your local farmers grow and harvest. Most importantly, get rid of the labels of "good vs bad" food and "clean eating". Keep it simple and healthy and your body will reward you tri-fold!
In this day and age, the majority of Americans are on (or have been on) a diet. Our society has lost focus on prevention of obesity and we must rely on the treatment instead. Calorie-cutting has been a way of life for a lot of people recently. Today's blog is going to address the issue of "calorie shifting" or as many know it, "cheat day". There are mixed reviews on the topic of calorie shifting. Some experts feel that a "cheat day" may lead to overindulging and will break the cycle of healthy eating while others agree that a day to enjoy some of the less healthier foods you used to eat will help keep you on track and reduce the tight structure of a diet.
In order for weight loss to a permanent solution, you must first eliminate the word "diet" from your vocabulary. Just saying the word "diet" promotes negative connotations. Most people assume they have to eat just vegetables/salad and drink water and that's all they can have. Say the word "diet" in a crowded room and see how many people walk away from you. Or better yet, see how many people flock to you to tell you horror stories on their past experiences with dieting. Dieting has a temporary status attached to it. Most people will tell you how many diets they have been on in their lifetime and how they always gained the weight right back. Instead, think about making a lifestyle change. A permanent lifestyle change. Something that will last and will keep you healthy for the rest of your life.
Now let's talk about calorie shifting or having a "cheat day" built into your new lifestyle change. Restricting your calorie intake is difficult enough by itself. Preventing yourself from having those foods you used to enjoy is difficult to maintain. That's where calorie shifting comes into play. Totally denying yourself of certain foods/drinks makes the brain think about those items more often. If they are always on your mind, you are more likely to "fall off the wagon" and gorge on those foods. But what if you allow yourself a portion of your calorie intake to include some of those foods? Your mind (and taste buds) will be satisfied and you will be more likely to continue with your newly found, healthy choices. For some, you may even find that food to be "gross" after changing to healthier foods. However, there is a dark side to calorie shifting. You must take into consideration your personality and behavior traits. If you are the type of person who tends to be a little more obsessive, calorie shifting might not be the way to go.
So what's the best thing to do? First of all, you will need to change your eating habits and clean out your nutrition plan significantly in the first 30-60 days. That means you will need to stay away from those "cheat" foods. Next you should take into consideration whether calorie shifting is the way to go for your behavior traits. Don't try to tackle weight loss on your own. Seek out the advice of weight loss professionals. And, by "professionals", I don't mean people who have yo-yo dieted their way through life. Seek out certified/degreed nutrition specialists for advice and guidance through your weight loss journey. There's more to it than just calorie restriction.
Final thoughts....this blog may have been a little wishy-washy in terms of what we think about calorie shifting but just keep in mind that you need to make these permanent lifestyle changes in order for weight loss to be successful. Surround yourself with healthy people and healthy habits and you will reap the benefits in the long run.
Today is Fat Tuesday, aka Mardi Gras, which is the last day of feasting before Lent begins on Ash Wednesday. To give you a little history lesson, today is the final day of the festivities known as Carnival. Mardi Gras is celebrated in predominately Catholic locations around the world and even though many of us are more aware of the parties, costumes and beads associated with Mardi Gras, it actually has religious origins in the Catholic calendar as well as in the pre-Christian pagan celebrations. Fat Tuesday was named because it was a time of extravagant feasting of rich goods such as meat or pancakes before the upcoming fast of Lent.
Now that you've had your mini-history lesson, let's look at how you can survive Mardi Gras without busting your waistline and all the hard work you've put into your body recently. Although, to some of us, gobbling down a few beignets (French version of a doughnut) sounds good during Mardi Gras, I don't think it's a wise choice. A beignet is basically a deep fried ball of yeast dough sprinkled with powdered sugar. Some beignets are lower in fat and calories than a doughnut but is still not a recommended treat for everyday consumption. So if you are looking for a few healthy food choices for Fat Tuesday check out these recipes.
Creole Shrimp Kabobs with Couscous
A
fiery seafood meal with only 311 calories per serving.
Serves: 4
Prep Time:
15 minutes
Cook Time: 15 minutes
Get this Fat Tuesday recipe
Blackened Shrimp Po’ Boy
This is a creamy, scrumptious way to serve
seafood.
Serves: 4
Prep Time: 5
minutes
Cook Time: 10 minutes
Get this Fat Tuesday recipe
Easy Cajun Jambalaya
Easier version to make with under 500 calories per serving!!!
Serves: 6
Prep Time: 15 minutes
Cook Time: 30 minutes
Get this Fat Tuesday recipe
Finally, enjoy your Mardi Gras pancakes without the guilt. Try this recipe for guilt-free Banana Applesauce Pancakes with only 61 calories per serving!!!
Get this Fat Tuesday recipe
Remember, just because a holiday is centered around food, it is possible to make wise food choices. Don't be afraid to try something new or better yet, try your hand in the kitchen making low-fat, low-calorie, high-taste foods!! Still need some help making those food choices that won't bust your waistline? Come in and talk with our nutrition specialist at PROMATx Health Club. We are here to help!!
