How to Take Nutrition Advice

How to Take Nutrition Advice

How to Take Nutrition AdviceThere is a huge amount of nutrition advice out there, some even legitimate. Nutrition and food are relatable to everyone, and so often, people are interested in how to change their body. There are a few things to know before jumping on someone’s nutrition wagon.

  1. You are unique. You have your body, not someone else’s. No matter how insistent someone is that this diet will make you look like [insert chosen celebrity here], it’s just not likely to be true unless you already share that person’s body type.
  2. Not everyone who has lost weight, gained muscle, cured their gastrointestinal discomfort, etc., is a nutrition expert. Nutrition is not a one-size-fits-all endeavor, and what another person has done may not be helpful for you, and may not even be recommended or healthy. Look for credentials from those who are offering nutrition advice to help decide its worth.
  3. You don’t need to follow every nutrition plan out there. As a kid, I always wondered why magazines had new workout and nutrition plans every month, instead of following up with the same one from the last issue. There is no way a person can continue piling on new rules and plans every month and find success, at least not at the cost of being very stressed. Once you figure out what works for you and helps move you toward your goals in a healthy way, stick with it.

Due to the sheer volume of nutrition information available at the click of a mouse (or bombarding you throughout the day), it can be tricky to figure out what’s noteworthy. When you find quality nutrition advice that works for you, have conviction in knowing that you are doing what is best for you and let the rest pass you by.

Habit is habit and not to be flug out of the window by any man, but coaxed downstairs one step at a time.
And now that you don't have to be perfect, you can be good.
Stopping the Bad Guys: How to Catch a Villain Diet

Stopping the Bad Guys: How to Catch a Villain Diet

In the world of nutrition and health, there are good guys who altruistically look out for your well-being, and there are bad guys who try to trick you and take advantage of you.

Stopping the Bad Guys: How to Catch a Villain Diet

As a soon-to-be-dietitian, I get several questions such as, “Is such-and-such a good diet for weight loss?” There are loads of fad diets and diet books out there claiming that they can help you lose weight, and it’s important to equip yourself to know which ones are worth your time.

In my opinion, there’s a simple answer and a complicated answer.

The simple answer: Don’t bother with anything labeled as “diet.” No one needs anything called a DIET to lose weight. What everyone needs is a healthy eating PATTERN.

The complicated answer:

There are a few (I repeat, a few) diets that are backed by research and recommended as heart healthy diets. These include the Therapeutic Lifestyle Changes (TLC) Diet, the Dietary Approaches to Stop Hypertension (DASH) Diet, and the Mediterranean Diet. These diets are intended to improve heart health and reduce cardiovascular disease risk, but as they represent overall healthy eating patterns, weight loss may be an additional benefit.

What about all those other diets? The ones that are advertised on TV and the ones that are described in books and the ones that claim to have you slimmed down in no time?

Here’s the skinny on which weight loss diets to say “no” to:

  1. Any diet that promotes a pill, drink, or other supplement to lose weight. It’s just not necessary and the company is just trying to make money.
  2. Any diet that calls for extremely restricted calories. While everyone is different and calorie needs should be determined by a professional on an individual basis, think twice before going on any diet that limits calories to less than 1,200 calories per day.
  3. Any diet that promises rapid weight loss. A weight loss rate of 1-2 pounds per week is recommended as safe and sustainable, as it is often achieved by genuine lifestyle changes rather than crash dieting behaviors.
  4. Any diet that cuts out entire food groups. Each food group provides an array of important nutrients, and your body can make best use of these nutrients when they come in different combinations from a variety of foods.
  5. Any diet that is masked by client testimonials. If the diet tries to sell itself mainly on rave reviews from clients instead of legitimate science, be wary. There are likely lots of other people out there who hated the diet and had a negative experience.

myplate_greenThe bottom line is, weight loss takes time, effort, and lifestyle changes. The process of ‘yo-yo dieting’ (losing weight on a crash diet, then gaining it back, just to attempt to lose it on another diet) is a harmful to your body and will cause higher body weight in the end. No weight loss diet system is going to do it for you. Rather, follow a healthy eating pattern including foods from all food groups in moderate portions, and incorporate some physical activity into your daily routine.

Spend your time with the good guys and your weight loss journey will be much healthier and more pleasant!

 

Sources:

Liebman M. Nutrition & Weight Control Course Manual. 2012. University of Wyoming.

Mahan LK, Escott-Stump S, Raymond JL. Krause’s Food and the Nutrition Care Process.

Hand B. 12 Ways to Spot a Fad Diet: Identifying Weight Loss Scams. SparkPeople. http://www.sparkpeople.com/resource/nutrition_articles.asp?id=395. 2015. Accessed April 2015.

ChooseMyPlate. www.choosemyplate.gov/about. USDA. 2011. Accessed April 2015.

The Meaning of TRY

The Meaning of TRY

As Yoda said, “Do or do not. There is no try.”The Meaning of TRY

Far be it from me to disagree with the character of Yoda, but within the realm of health goals, I disagree with this particular piece of advice.

“All-or-nothing” thinking is a common problem among those who have health goals. It is the idea that if you’re going to eat healthy, you’ll have nothing unhealthy, and if you slip up and eat something less nutritious, you give up and stop eating healthy foods altogether. Another example is if you were to set a goal to go to the gym for an hour 5 days a week. If you only have time to work out for 30 minutes, you won’t go at all.

You can see where the all-or-nothing mindset is problematic. Often, you’ll find yourself worse off as a result of all-or-nothing thinking than if you had just allowed yourself a treat and continued on with your healthy behaviors.

From my perspective, Yoda is encouraging this all-or-nothing thinking. And while that may be sound guidance in other aspects of life or in a galaxy far, far away, it doesn’t have a place in health goals and behaviors. In this area, this IS ‘try.’

Try covers the middle ground between do or do not. Try is what you do when you don’t know what you’re capable of and you want to move forward. Try is how you accomplish the small steps to reach a bigger goal. Try is how you keep yourself on track even after slipping up, and try is how you avoid making yourself crazy by being super strict with yourself. Try is brave, because it’s an attempt in the face of possible failAs long as you are trying - honestly trying - it will get easier.ure.

Here’s the tricky part, though – how do you know that you’re trying? It’s important to make sure that you’re truly making an effort and actually taking real steps toward your goals, rather than just skating by on old habits instead of making the decisions to do better, wishing things were different, and labeling it as “trying.”

Try Check-in:

  1. Do you feel satisfied with your effort, or do you feel like you could easily have done better? If you’re at the end of a workout, feeling like you’re making no progress toward your goal to run a 5K, but you still have plenty of energy, maybe you could have run a little harder or a little longer.

  2. Are you using mini-goals as stepping stones to your big goals? If you are a chronic soda drinker and you quit it cold turkey, but find yourself picking up the habit again every time you slip up and drink one soda, it would probably be helpful to set mini-goals to cut out one soda a day each week.

  3. When you have a bad day or a slip-up, are you able to regroup and continue making progress? Health is a lifelong journey, and abandoning good habits because you ate too much cake at a birthday party or you ate out every day while on vacation will be detrimental. Cut yourself some slack and get back on track.

Do and do not certainly exist. But for all the times in between when you don’t know if you can make it from do not to do, there is try. Skip the all-or-nothing mindset. As long as you are trying – honestly trying – it will get easier.

How do you try to meet your health goals?

 

Sources:

Anderson D. Moderation in All Things: How to Avoid the Diet Blues. SparkPeople. http://www.sparkpeople.com/resource/motivation_articles.asp?id=729&page=3. Published 2015. Accessed April 2015.