16 Jun Nutrition & Weight Loss
With all the diets out there, it can be overwhelming which one might work for you if any. Let us look at diet as a whole and what it really means for each one of us.
Diet simply means an assembly of food rather than a limiting intake of food. Through the decades there are new diets that come out that focus on one thing and becomes a new thing to do. Most of them use weight loss to draw you in. As a nutritionist I believe there is no one size fits all and most of the diets out there are not meant to be on long term and some can be detrimental to your health. Let me explain by using fat as an example.
The low-fat diet is a fitting example. Did you know it was promoted by the sugar industry? Low fat diets are loaded with sugar. Eating low fat is not a healthy choice. Eating good fats is healthy and needed for optimal health. On the other hand, diets such as Keto diet focuses on a high fat intake. This can be problematic for someone who has had their gallbladder taken out. The gallbladder is a reservoir for bile which breaks down fat for digestion. If you eat a large amount the liver and GI can get quite overwhelmed and inflamed. In this case you want to eat small portions of good fats with each sitting.
Healthy Fats include – Avocado, nuts and seeds, eggs, olive oil, avocado oil, wild caught salmon, chia, hemp, flax, nut butters (except peanut butter), etc., When you cook with oil use avocado or coconut oil. Save the olive oil for salad dressings as it cannot handle high heat. As far as portions 1-2 tablespoons is sufficient for oils. Nuts and seeds grab a handful or ¼ cup.
Eating healthy fats can help you:
Lose weight Healthy cholesterol
Blood Sugar Balance
Unhealthy Fats Cause:
High Blood Pressure
Quite the opposite happens in the body by choosing bad fats. Limit processed foods, low fat foods, vegetable oils such as canola, conventional animal proteins and processed meats, fried foods, etc., These foods are loaded with trans-fats also called trans-fatty acids which raise bad cholesterol (LDO) and lower good cholesterol (HDL). Processed foods are loaded with trans-fats. Most trans fats are formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature which is also what happens in the body. It can clog your arteries and store in fat cells causing inflammation.
So, what do we eat?
A diverse organic diet is key. Eating fruits and vegetables in season allows you to rotate these foods which the body loves. Your body can become sensitive or intolerant to foods if you eat the same foods all the time. Organic is key because of the GMO’s (genetically modified organisms) and pesticides (Round Up) used on conventional foods. Animal proteins are healthy if they are Kosher, organic, wild caught. Our bodies rely on amino acids in the proteins. Amino Acids are the building blocks to muscle. Organic vegetables give you up to 30% more nutrients than conventional without any pesticides (round up) or GMO’s. When you fill your plate put two vegetables such as a salad and broccoli and a protein. You can do whole organic grains, but I highly recommend gluten free and keep your portions at 1/3 cup or less cooked. For snacks have low glycemic fruits such as berries, green apples, nuts, nut butters, vegetables with hummus. Smoothies can be easy with a busy schedule for breakfast. A good protein powder, berries, greens, flax, and unsweetened nut milk.
The goal is to have balance in your meals and make sure you are fueled with the foods your body does well with. That is where a customized plan can be beneficial especially if you are trying to lose weight or keep it off.
We believe nutrition plays a critical role in overall health and it is the foundation of wellness.
A lifestyle program that will reset your metabolism, guide you through healthy eating practices, and take your physical and mental health to an optimal level. As nutritionists, we like to find the root cause and mindset around weight loss and create a customized plan that fits your health goals. We offer customized diet & lifestyle plans based on your individual wellness goals.