Adding to subtract!

Hey everyone!  It's 3/14 and we're celebrating this National Pi (not PIE!) Day by discussing a little bit about the mathematics of nutrition. 

When talking weight loss and dieting, many people instantly think they need to subtract.  Some people might start by subtracting "bad" foods, some may subtract specific macronutrients (as in low/no-carb diets) and others may focus on just subtracting total calories. In my opinion, we should really be more focused on addition rather than subtraction!  I'll argue that in order to successfully achieve weight loss (or maintenance), we have to start with adding.  This may sounds counterintuitive, but bear with me!

 

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I'm a firm believer that healthy habits are more likely to stick if we begin by adding positivity rather than focus on subtracting negativity.  If you're sick of "diets" full of deprivation and restriction, try to create a healthier lifestyle by adding some of the following:

Veggies, veggies and more veggies!  Vegetables are mostly very low in calories, which means you can fill up on a lot of them without adding on the pounds.  And once you've had a big salad or snacked on a 1/2 cup of carrots, you won't be ravenous for that giant meal!

A few servings of fruit daily.  Try adding 2-3 fruits daily at mealtime or combined with a protein-rich food for a snack.  They can also be a sweet and satisfying treat for dessert!  Not to mention fruits have lots of fiber.  Which brings me to my next addition...

Fiber.  Adding higher fiber foods like whole grains, beans, vegetables, seeds and nuts can regulate bowel movements and keep you feeling full and satisfied longer.  Research supports the role of high fiber diets in promoting weight loss and weight managment.

Water.  Staying hydrated is essential to overall health and weight management in particular.  Water also helps regulate body temperature, provide lubrication for joints and maintain electrolyte balance.  And thirst is often mistaken for hunger!  So drink up!

Sweat!  Most everyone can stand to add a little sweat into their daily routines!  Although it shouldn't be used as a punishment for eating or an excuse to eat more, exercise most definitely helps in weight managment.

Without even realizing it, these simple and healthy additions to your diet will almost certainly lead to subtraction of other not-so-great foods, leading to a healthier body weight.  Start simple and choose one addition a week! 

Healthy & happy eating! :)

Table for One: Eating as a Single

This one is for all my single ladies (and men)!  Eating for one can be a huge roadblock for people trying to lose or maintain weight, for so many reasons!  Cooking a whole meal for one person often seems like a waste.  Making a big batch of food to eat for the week sounds like a great plan, until you find yourself staring at another lasagna dinner for the third day in a row.  Boring, right?! Ordering take-out ends up sounding like a good idea, but that can take a toll on your wallet and your waistline!

The good news for us singles?! It's totally possible to create and consume healthy meals & snacks for one!  Rather than making one meal in a large portion (i.e. casseroles, soup) that you'll quickly get bored with, I recommend prepping several items that you can mix-and-match to make interesting meals all week!  I like to start with a "base" food and add mix-ins depending on what type of meal I want.  Here are my tips for creating healthy, filling meals that won't leave you bored:

First, start with a grain.  Make several servings of a versatile grain/carbohydrate (quinoa, brown rice, sweet potatoes, cous cous) to use in several different dishes.

Next up, prep some protein! Think grilled chicken, ground turkey, tofu, beans, lentils! Keeping a few types of protein on hand makes it easy to create a new meal daily!  Some people find it easier to start with a protein first and the grain next, which is totally fine. Remember, a meal plan has to work for YOU in order to be successful!

After you've chosen a protein, be sure to fill up on veggies!  You knew that was coming, right? :) It's super easy to chop up big batches of peppers, onions, zucchini, squash or broccoli.  Or buy frozen and defrost as needed so you don't have to worry about spoilage!  Other easy toss-ins include baby spinach, tomatoes and brussels sprouts.  (I've recently been introduced to shredded sprouts from Trader Joe's--genius!)

Finally, fill in the flavor.  Vary the taste of your dishes by adding different spices and herbs.  If you're in the mood for Italian, go with oregano or basil.  Greek?  Flavor with lemon juice and a little olive oil.  Feeling spicy?  Add crushed red pepper flakes or siracha sauce!  The possibilities are endless!

To keep portions under control, try to set up your plate to be about 1/2 veggies, 1/4 protein and 1/4 carbohydrates!  Healthy fats can be added through the food itself (fish), the cooking process (sauteeing with a little olive oil) or as flavoring (sliced avocado).

Keep in mind this guide to eating doesn't just apply to singles.  Couples, friends and families can avoid boredom and create nutritious, fun meals with a little planning and preparation!  

Happy eating! :)

Happy National Nutrition Month!

Happy March, everyone!  For nutrition nerds like myself, March means it's time to celebrate National Nutrition Month!

The theme of this year's NNM is "Eat Right, Your Way, Every Day", which I love because it perfectly aligns with my philosophy toward "dieting".  I feel that everyone can live a healthy lifestyle and still be able to incorporate their own favorite foods, preferences and traditions.  The most important thing about creating a "diet" or meal plan is to make sure that it works for YOU.  Nutrition is such an individualized science, and what works for your friend/neighbor/co-worker might not be right for you! 

Registered Dietitians are the food and nutrition experts and we complete extensive academic and professional training.  RD's work very hard in a wide variety of settings to provide medical nutrition therapy, nutrition education and promote healthy, happy lifestyles.  For more information on qualifications to become a Registered Dietitian or to learn about what an RD can do for you, check out the Academy of Nutrition and Dietetics!

Be sure to stay tuned to PB&P throughout March for upcoming posts with nutrition tips, meal ideas and more! And don't forget to celebrate the R.D. in your life on March 13 (Registered Dietitian Day)! :)