Most people cringe when they hear the word diet. Not to mention, numerous research studies have proven that they do not work. A diet is viewed as something temporary…. “I’m going to start my diet on Monday”… “I can’t wait until I’m done with this diet and I can eat whatever I want”. Diets often involve drastic changes that are unsustainable long term. While some diets may result in fast weight loss, diets are not designed in a way for most people to live the rest of their life. Chronic dieters often times end up gaining the weight back and sometimes even more than they lost.

To lose weight and keep it off, we should view weight loss as a lifestyle change. This means taking a look at what we are putting into our bodies, how much we are moving, our stress levels, and the amount of the sleep we get each night. All of these factors play a role into slow, steady, sustainable weight loss.

Below you will find some tips for losing weight that do NOT involve dieting…

1. Use smaller plates & bowls

By simply swapping 12 inch plates for 6 inch plates you are reducing the amount of space you have on your plate for food by half. This could potentially equate to half the calories! Sometimes we get use to “finishing our plate” and eating what is in front of us because quite frankly, food tastes good. You may be surprised to find yourself satisfied with a smaller amount of food, give it a try (you may also avoid the “food coma” feeling that we have all felt before).

2. Check in with yourself & listen to your body

When you feel the urge to eat, I challenge you to check in with yourself. Ask yourself if you are really hungry, if you are bored, if you are sad, or if you just think it’s time to eat because the clock says noon. Once you do this, if you find that you want to eat because you really are hungry, the next thing to do is ask yourself what you really want to eat. Would you be satisfied with a salad or are you craving something with a little more substance. Is your body craving vegetables, meat, something salty or maybe something sweet? (**Tip: check in with yourself before turning on the TV where you may bombarded with commercials for giant cheeseburgers– these can sway your opinion). Honor your body and eat whatever it is that you feel your body needs at that time.

3. Drink more water

Thirst can often times be mistaken as hunger. Water keeps our bodies hydrated, for optimal physical and mental performance and can keep hunger at bay. By swapping sugary drinks for water, you will stay hydrated and save tons of calories per day.

4. Make ½ your plate vegetables

By simply increasing the amount of vegetables on your plate at every meal, you are leaving less room for foods that are higher in calories. This strategy can also greatly increase your fiber intake, which will help keep you full for longer.

5. Sleep more

Inadequate sleep can lead to carbohydrate and high calorie food cravings which could ultimately result in weight gain. Adequate sleep can differ from person to person but is typically anywhere from 7 to 9 hours each night.

 

Sources:

Today’s Dietitian

Leaky gut syndrome is relatively new in the medical world and is still not fully recognized by doctors, mostly because there is still so much unknown.

So what is this medical mystery? Leaky gut is loosely defined as an increase in gut permeability caused by damage to the intestinal lining. This makes it difficult for the intestines to protect their environment and filter nutrients and other biological substances. This can result in toxins and substances to leak out of the intestines and into the blood stream, causing an autoimmune reaction that can result in the following symptoms

• Gas
• Bloating
• Joint and muscle aches and pains
• Skin rashes
• Confusion

Unfortunately, most of these symptoms are also associated with other conditions, making leaky gut syndrome difficult to identify, adding to the medical mystery of the syndrome.

What could cause this medical mystery? It’s believed that a wide variety of causes could play a role in developing leaky gut syndrome.

These factors include: chronic inflammation, food sensitivities, taking large amounts of non-steroidal anti-inflammatory drugs (NSAIDS), cytoxic drugs, trauma & burns, stress, radiation & chemotherapy, alcohol, Chron’s disease, type 1 & 2 diabetes, asthma, irritable bowel syndrome, obesity or antibiotics could all contribute to leaky gut syndrome.

What to do if you have been diagnosed or you suspect you may have leaky gut syndrome–

• Consume a diet based in whole foods with minimal food additives and high in anti-inflammatory foods (omega-3 fatty acids, fresh fruits and vegetables, whole grains, beans, avocados, nuts, tea, etc).
• Look out for food allergies or intolerances and avoid such foods
• Consider a gluten free diet (only after your doctor has ruled out celiac disease)
• Probiotics (**your dietitian may recommend additional supplements on a case to case basis)
• Control stress

 

Sources
www.drweil.com
Today’s Dietitian

Spring Cleaning for your Kitchen

The arrival of Spring brings warmer weather, blooming flowers, and pastel colors! Aside from enjoying the beautiful weather that Spring brings, most people take this time to do some Spring Cleaning- a deep clean our homes. This typically includes closets, bathrooms, bedrooms, offices, etc. Sometimes we forget to do the same in the kitchen. The pantry, refrigerator and freezer are three places that could use a good cleaning out this Spring as well.

Once you get in the kitchen, you may start wondering what to throw out and what to keep. It helps to have a good understanding of what exactly the dates on foods indicate (it’s not always what we think!).

“Sell by date”: tells the store how long to display the products for sale. The consumer should purchase the product before the date expires.

“Best if used by date”: this date indicates when to use the product by for the best flavor or quality. This is not a purchase by or safety date.

“Use-by” date: this is the date recommended for the use of the product while at peak quality and is determined by the manufacturer of the product.

**Use by date is the only date on food packages that pertains to home storage and use after purchase. Even these dates strictly indicate quality, not safety of the food. **

How do you know if food has spoiled and is unsafe to consume?

Foods that have spoiled from bacteria growth will have an off flavor or odor. If your food does not taste or smell like it should, you should not consume it is. This is your best indicator if a food is safe to eat.

Click here for guidelines on refrigerator and freezer storage guidelines.

Sources:

FDA.gov