Eliminating foods you love is much harder than enjoying them in the right amount

Why Elimination Diets Don’t Work

VARIETY REALLY IS THE SPICE OF LIFE!

Given all the restrictive food fads that have come and gone over the years – no fat, no wheat, raw food, only liquids – it’s time to acknowledge that they do not work long term. More importantly, they don’t help people adopt better eating habits. When I meet with a client who has tried to avoid eating a particular food or beverage as a way to lose weight or improve their health, they often confess their abstinence didn’t last very long. They then tell me that once they ate the “forbidden” food again they felt so guilty about their “failure” they lost hope of ever improving their diet, and ended up eating more carelessly. It’s a story that gets repeated over and over.

Unfortunately, many people believe weight management is about having the willpower to give up certain foods, but research has shown deprivation does not yield results. The calories in everything we eat and drink count, so learning to balance them all is what matters most. The 2010 Dietary Guidelines for Americans states, “In studies that have held total calorie intake constant, there is little evidence that any individual food groups or beverages have a unique impact on body weight.”

WILL POWER vs WON’T POWER

Dietary change and compliance are easier when we keep the familiar and favorite foods and beverages on the table. It is also a misconception that food elimination is necessary for good health. Unless someone has a medical reason to omit a specific food or ingredient, such as a diagnosis of celiac disease requiring the avoidance of gluten, every other food and beverage imaginable can be included in a balanced diet. The goal is to establish healthy and sustainable eating habits, and that requires adjustments in the amounts and types of foods you eat and how often you eat them, not removal of any specific food. These modifications are the key to having an eating plan you can live with for life.

Planning your meals in this more inclusive way has many advantages. The most important of all is that it accommodates the many generational and cultural food traditions that are part of our diverse population. I can’t imagine asking a family of Mexican heritage to stop making flan because it contains too much sugar or telling a woman of Indian descent that the Masala Chia she serves with pride is too sweet. And for my clients who enjoy a soda now and then because it’s what they grew up drinking, it means they don’t have to give it up altogether.

WE DON’T ALL LIKE THE SAME THINGS

It’s important to balance all of our food and beverage choices to best meet our nutritional needs. This may mean decreasing certain foods and increasing others, but eliminating all sugar, red meat or cheese does not solve anyone’s weight maintenance challenges. The Dietary Guidelines also state “a healthy eating pattern is not a rigid prescription, but an array of options that can accommodate cultural, ethnic, traditional, and personal preferences and food cost and availability. Americans have flexibility in making choices to create a healthy eating pattern that meets nutrient needs and stays within calorie limits.”

In the end it helps to ask yourself what makes more sense: never having that piece of cake (can of soda, order of fries, whatever) again for the rest of your life, or enjoying it once in a while as part of a balanced diet. I choose the cake!

soyfoods add variety to the diet

Soy is for Everyone!

This post was written a guest blog for The Soyfoods Council during National Nutrition Month 2014. You can read the original post here.

Being a vegetarian isn’t the only reason to eat soy-based products. There are benefits for all of us – young or old, vegan or omnivore – to incorporating more soyfoods into our meals. Although most of the benefits center on improved health, I think the biggest advantage to adding soyfoods to our meals is the way they can increase the variety in our diets.

With all the news we hear about superfoods, it’s easy to become convinced we can eat all we want of some foods (we can’t) or meet all our nutritional needs by just eating foods on a “top ten” list (we won’t). Eating a greater variety of foods is the best way to achieve optimal nutrition.

I also like to focus on variety because it’s an easy way to make sure no food takes up more space on our diet than it should, and that helps us deal with the hard-to-grasp concept of moderation. Simply put, it means we must control the amount and frequency of everything we eat to have a balanced diet. Too much of anything is not good, but there is room for everything when all foods are eaten in moderation.

If you want to expand the variety of your diet there are soy-based options in every section of the grocery store that can be incorporated into every part of your menu. For example, you can substitute soy strips for bacon in your BLT and soy crumbles for ground beef in your taco. And veggie burgers made with soy protein are now available in flavors ranging from spicy chicken to savory mushroom.

If you don’t think you’re ready to use a soy-based meat alternative, why not start with a soy snack? Try dipping soy crisps into your guacamole or spreading soy nut butter on an apple. Or you can take a soy bar along on your next hike or toss some roasted soy nuts into your trail mix. Remember, the goal isn’t to only eat soyfoods; it’s to add them to your diet to increase the variety of foods you eat every day.

Use this handy guide to add more soy foods to your shopping list.

Where to Find Soyfoods in the Supermarket

SECTION SOY PRODUCTS

Produce fresh soybeans, tofu, tempeh, miso

Freezer edamame, meat alternatives, dairy-free frozen desserts

Dairy soymilk, soy yogurt, soy cheese, soy margarine

Snack soy nuts, soy bars, soy chips, soy crisps, soy crackers, soy pretzels

Staples canned and dried soybeans, soy pasta, soy flour, soynut butter

Condiments soy sauce, soy oil, soy mayonnaise

bored woman on couch eating chips and soda

Beating the Meal-Time Blues

AVOID MENU MONOTONY WITH THESE TOP TEN TIPS

Tired of eating mealy apples, over-priced cucumbers and tasteless tomatoes?

Feel like you’re filling your shopping cart with the same twelve bags of groceries week after week?

Do you dread another meal featuring chicken, broccoli and pasta?

You’re not alone.

In fact, you are suffering from a dilemma that goes back to the days of our pioneer ancestors. They had to get through the long, dreary months of winter making meals out of the foods put by after the last harvest in November. Root cellars were filled with potatoes, turnips and parsnips. Pantries were stocked with sauerkraut, tomatoes and applesauce. Salted or cured beef and venison had to be cooked into stews, and with any luck, traps would provide an occasional rabbit.

Given the winter menu, an orange in a Christmas stocking was a truly sumptuous treat!

But in our global marketplace, there really is no reason to let our meals become boring. Advances in jet travel, climate-controlled storage and high-tech packaging, as well as the wonders of things like hydroponic farming and bioengineered plants have made a greater variety of foods available to us all year round. There are even more options for organically grown produce and farm-raised chicken and beef than ever before.

So why are we in a rut? Because we are creatures of habit. Habits are a very important way we streamline our lives. Instead of getting up every morning and having to think about what we’ll do first, and then what to do next, we fall into routines: shower, get dressed, apply make-up, dry hair, make bed, pack lunch, drink coffee.

Just like putting the car on cruise control when speeding up the Interstate, we put our brains on cruise control to get though many of the tasks we have to perform each day – like planning menus, shopping for food, preparing meals. It’s just a matter of time before we fall into a rut.

Added to the monotony of eating the same foods for months on end is the physical confinement of winter – especially this year! There are no back yard barbecues, picnics in a park or lunches on the beach to break up the mealtime routines. All of which makes us much more vulnerable to uncontrollable cravings and spontaneous splurges to bring some excitement back into our mouths. There are some urges a caramel coated rice cake just cannot satisfy.

But all is not hopeless. Let me show you how you can end your diet doldrums and put some magic back into your meals!

1. REVITALIZE YOUR KITCHEN – Give your eyes a break from the same old scenery; anything can taste good when eaten with the right view. Check the Winter White sales and treat yourself to a new view in your kitchen.

  • Tablecloth or place mats and cloth napkins
  • Kitchen towels and pot holders
  • Slip covers or cushions for kitchen chairs
  • Window curtain or shade
  • Area rug
  • Silk flower arrangement centerpiece

I took down a balloon valance from my kitchen window last month to wash it and never put it back up again. The extra light that streamed into the room without it made it seem a lot brighter and more cheerful. The point is, make your kitchen an oasis, a welcome and comforting place to come home to.

2. REORGANIZE YOUR CUPBOARDS – You may not realize how many options you have for preparing food if you continually use the same cookware over and over. Surprises await you in the deep recesses of your kitchen closet.
  • Make the soup tureen accessible and keep parfait glasses handy for yogurt sundaes
  • Dust off little-used appliances and read the user manuals for inspiration – blenders, woks, pressure cooker, bread machine
  • Find the power cords for electric griddles and frying pans and attach labels so they’re ready to use any time

3. WELCOME SIGNS OF SPRING – You don’t have to wait until the ground thaws to enjoy the bounty of summer.

  • Force some flowering bulbs in a vase
  • Plant window sill herb pots for instant flavor in a pinch
  • Sprout beans for added crunch on sandwiches and salads
  • Splurge on fresh raspberries and make shortcake for dessert
  • Buy a soft, ripe mango to cut-up and freeze for a quick sorbet
  • Halve a pineapple, carve the fruit out and refill with a tropical fruit mixture – cubed pineapple, sliced papaya, and banana

4. PLAN A PICNIC – Duplicate the foods, even if you can’t capture the atmosphere. Picnic basket and cooler are optional!

  • Make potato salad with red skinned potatoes
  • Rub herb-infused spread on frozen ears of corn then microwave
  • Toss shredded red and green cabbage with seedless grapes for a tangy coleslaw
  • Squeeze lemons for fresh lemonade
  • Spread a checkered cloth on the living room floor and gather round!

5. EXPAND YOUR RECIPE REPERTOIRE – A widely quoted statistic says most households use the same ten recipes over and over again in a cycle. No wonder we’ve got the blues.

  • Browse through your cookbooks, recipe files, magazines or the weekly paper for new ideas
  • Pick ONE new recipe a week to sample at a meal. It could be a muffin for Saturday morning, a salad dressing for Sunday dinner, a different crumb coating for the chicken cutlets, a seasoning blend for string beans, or a new topping for the apple crisp. Just make a point to try something new every week.
  • At the end of one year you will have tried 52 new dishes. Even if half were losers, you’ll still have 26 new ones to incorporate into your menu cycle again.

6. INDULGE IN THE UNKNOWN – With over 50,000 items on your grocery store shelves there are sure to be some that you haven’t tried yet!

  • Start off with something new from the many varieties of fruits and vegetables in the produce aisle. How many varieties of mushrooms have you tried or Asian vegetables?
  • There are grains galore to choose from, all with cooking instructions right on the package from couscous to quinoa.
  • Don’t forget the dried peas, beans and lentils and many new meat substitutes

7. CHALLENGE YOUR TASTE BUDS – Intensely flavored food is more memorable and more satisfying than one-dimensional tastes in food.

  • Instead of a sweet, syrupy prepared salad dressing, use balsamic vinegar or an herb-infused vinegar mixed with a fruity olive or aromatic nut oil
  • Don’t be afraid to use a little real cheese to boost flavor without a lot of fat. Buy a wedge of Parmesan and grate over your pasta or soup, keep some pungent Roquefort on hand to crumble onto salad, get the sharpest Cheddar you can to shave on to your chili.
  • Fill the pepper mill with assorted whole peppercorns then be sure to pass it round the table at meals–you welcome it when dining out, so why not in your own home?
  • Are sun dried tomatoes a staple in your cupboard yet, and how many types of chilies do you keep on hand?

8. KEEP YOUR JAW BUSY – My biggest complaint about fast food is that is has no texture, and I like to chew. Here are some ways to make your meals more crunchy and chewy.

  • Use multigrain breads and rolls with kernels and seeds and thick hearty crusts.
  • Add dried fruit bits to cereal, rice dishes, stuffings, muffins
  • Snack on corn nuts, roasted chick peas, Dutch pretzels
  • Sprinkle some Grape Nuts® cereal into your yogurt or salad

9. REDISCOVER THE BOUNTY OF BREAKFAST – All the non-breakfast eaters I know are breakfast fans when on vacation or invited to brunch. By keeping more interesting selections available every day of the week breakfast can become your favorite meal of the day.

  • Omelets filled with salsa and served with warm corn tortillas
  • Frozen Belgium waffles topped with sliced strawberries
  • French toast prepared in a baking dish the night before so it can soak up the batter, then baked in the oven and dusted with powdered sugar and cinnamon in the morning

10. FILL THE FREEZER WITH QUICK BREADS – Fruit and nut breads freeze well and are a great way to use up over ripe bananas. Make double batches to enjoy as a healthy snack or simple dessert when smeared with cream cheese.

  • Jack up the cinnamon, cloves and ginger to tempt the taste buds with the flavors of homemade apple pie!
  • Wrap individual slices before freezing for a portable snack

Enjoying our food is our most human quality after language. Like good conversation, eating should be stimulating, thoughtful and entertaining. I hope you found a few ideas to help make the remaining weeks of this miserably snowy winter more enjoyable!

Soy is good for everyone, not just vegetarians

Soy is Good for Everyone, Not Just Vegetarians

This post was written as a guest blog for Family Goes Strong. You can read the original post here.

YOU DON’T HAVE TO BE A VEGETARIAN TO BENEFIT FROM INCLUDING MORE SOY IN YOUR DIET

Being a vegetarian isn’t the only reason to eat soy-based products. There are benefits for all of us – young or old, vegan or omnivore – to incorporating more soyfoods into our meals. The one I promote the most is that it increases the variety in our diets. That is also the tagline for National Soyfoods Month, which is celebrated in April each year.

I like to focus on variety because it’s the best way to make room on “your plate” for everything you enjoy while keeping any food from taking up more space than it should. And that helps you deal with the hard-to-grasp concept of moderation. Simply put, it means you must control the amount and frequency of everything you eat to have a balanced diet.

Yet with all the news you hear about “super foods,” it’s easy to believe you can eat all you want of some foods (you can’t), or you’d be better off limiting your diet to some top ten list (you won’t). Eating a greater variety of foods is the best bet for optimal nutrition.

So in honor of National Soyfoods Month, here are some reasons why you might want to expand the variety of your family’s diet with the addition of more soyfoods:

12 Reasons to Add Soy to Your Diet

  • Lower dietary cholesterol
  • Enjoy more meatless meals
  • Decrease risk of breast cancer in later life
  • Use instead of peanuts for those with peanut allergy
  • Replace cow’s milk for those with lactose intolerance
  • Provide choice for those with milk protein allergy
  • Reduce saturated fat in diet
  • Increase fiber in the diet
  • Ease constipation
  • Incorporate another vegetable (yes, soybeans are vegetables!)
  • Provide an alternate protein source to a vegetarian or finicky eater
  • Get another source of calcium using fortified soy milk

You can find soy-based products in every section of the grocery store, so why not add a few of these to your shopping list?

Where to Find Soyfoods in the Supermarket

Produce – fresh soybeans, tofu, tempeh, miso

Freezer – edamame, soy burgers, soy nuggets, soy crumbles

Dairy – soymilk, soy yogurt, soy cheese

Snack – soy nuts, soy chips, soy bars

Staples – canned soybeans, soy pasta, soy flour

How many different soy foods do you eat each week?