Category: Nosh

Sometimes, as a health conscious shopper, entering a supermarket can feel like stepping into battle. All around are war-painted sale advertisements, and we, the shoppers, are the soldiers. Our choices, the items we select like weapons to earn a place in our carts, will determine what we will eat for the coming week. Decoys, junk food masquerading as healthy products, seem to lurk on every shelf. Many experts have bestowed upon us strategies for navigating this rocky terrain, assuring us that of we follow their rules, we will come out alive.

Food shopping, eating healthfully: these are not battles to be fought and won, and so many of these “rules” with which we arm ourselves are well-intentioned but missing the bigger picture. As a dietitian who has worked on the supposed “front line,” the grocery store, there are certain food shopping mantras that make me, well… cringe. I’m here today to expose the myths, explain the truths, and help you move from food shopping foot soldier to grocery guru: confident, well-informed, and at peace with your choices.

Grocery Store Mantras I Wish Would Go Away:

1.    Shop the perimeter because that is where all of the healthy products are.

The perimeter of the store has plenty of products that, as a dietitian, I don’t recommend for regular consumption: juice, red and processed meats, baked goods, cheese, and very sugary yogurts, to name a few. Additionally, there are wonderfully nutritious foods in the center of the store: dried beans, all-natural peanut and almond butter, nuts and seeds in general, low sodium tomato products, herbal teas, and I could go on.

2.    Fresh vegetables are healthier than canned or frozen.

Let’s start with the frozen vegetables, which are, in fact, astonishingly nutritious. These veggies are picked at the peak of ripeness and frozen within hours to lock in nutrients, while fresh may travel thousands of miles over several days to reach the store. Be sure to look for frozen vegetables without added sauces, flavorings, or salt, but otherwise, they are an equally nutritious choice to fresh. Canned also retain a large quantity of nutrients, and there are many low- and no-sodium varieties. The snag is that cans are often lined with BPA or other chemicals, so although I would rather shoppers choose canned vegetables than none at all, I recommend fresh or frozen first.

3.    Avoid all processed food.

There isn’t a dietitian out there who would actively recommend foods like soda, spray cheese, and shelf-stable pepperoni. However, the term “processed” has taken on a slightly jaded meaning in the 21st century. Originally, a processed food was anything that wasn’t in its raw state: triple washed lettuce, plain rolled oats, extra-virgin olive oil, and frozen broccoli florets are all, technically, “processed” foods. Additionally, everyone eats even the less nutritious “processed” foods now and then; they are not “bad” or forbidden. Choose them sparingly, at times when you will most savor them, and look for ones with fewer unfamiliar ingredients.

These “rules” only pit one food, one shopper against another and help perpetuate the battle-like atmosphere of food and health. Instead of fighting, consider these tips to help clear your mind and approach the sometimes daunting task of food shopping with peace:

Try not to go shopping on an empty stomach. The hungrier you are, the more likely you are to veer from your shopping list, distracted by impulse items (I’m looking at you, gourmet ice cream marked down to a hard-to-resist price). These items are perfectly ok to buy now and then if you so choose, but doing so while clouded by hunger can lead to hasty decisions that you wouldn’t otherwise make.

Approach new items with curiosity, but skepticism. Packaging is designed to make you want to pick it up. From the colors to the adjectives, everything is beautifully orchestrated to send you a specific message. Some of these new products may, in fact, be nutritious additions to your diet, but others are merely capitalizing on the increase in health-conscious shoppers. Always double check the ingredients, nutrition panel, and good, old fashioned common sense.

In the end, remember that rarely will one item make or break your health goals. For every helpful rule, there is an exception. Explore new foods with an open mind but not reckless abandon. And, perhaps most importantly of all, always be your own health advocate in the grocery store, and in life.

A few years ago, I was at a health food expo in North Carolina where I was scheduled to speak on weight loss and healthy living. As I toured the exhibitor’s booths, I struck up a conversation with a woman who advocated eating fermented foods every day as part of a healthy diet. I was curious about fermented foods because I had never really thought about what they were and what role they played in health.

After I returned home, I did some research on fermentation and realized that fermented foods were not only good for me from a health perspective but also had the potential to be an ally for people who want to lose weight. My family kind of rolled their eyes when I told them what I had learned; they are sometimes skeptical about trying new healthy foods I discover. Think chia seeds and spirulina and you can probably guess what kind of reaction I got.

What is fermentation anyway?

You probably consume fermented foods on a regular basis and don’t even realize it. I know I did. The fermentation process has been used for centuries as a way to preserve food. It generally does not require extreme heat or refrigeration, although you can refrigerate vegetables after fermenting them to help them last longer.

Why does fermentation help with weight loss?

The jury is still out on how beneficial fermentation is for weight loss, but the theory is that fermentation of food preserves the enzymes and probiotics that are in the food. These enzymes and probiotics can increase your energy levels and keep your digestive system balanced. Eating food that is fermented can also decrease your desire for sugary foods that are high in carbohydrates. And everyone knows that eating less sugar is a great way to reduce the number of calories you consume. A 2011 study in the academic journal Nutrition Research reported that people who regularly ate kimchi (a Korean fermented food) weighed less and had lower blood pressure than people who did not eat kimchi regularly.

What foods are fermented?

There are many foods that are fermented. Some are good for weight loss and others…well, not so much. Fermented foods that are good for weight loss include yogurt, some cheeses, yeast breads made with whole grains, kefir, sauerkraut, and wine (in moderation). If you are trying to lose weight you probably should skip loading up on fermented foods such as beer, miso, pickles, and tempeh.

Do store-bought fermented foods work?

Unfortunately not all fermented foods are created equal.

Many commercially fermented foods, like pickles, are pasteurized during the manufacturing process, which kills beneficial enzymes and probiotics. Bummer, I know. Like many people, I am too busy to ferment a lot of foods myself, so I take advantage of store-bought foods that are fermented naturally, such as organic yogurt and cheeses, natural sauerkraut, and organic kefir.

If you’re like me you may need to rely primarily on store-bought fermented foods. Maybe someday I will ferment some vegetables in a mason jar and see how it goes. But in the meantime, adding fermented foods into your daily eating plan is easy to do. If you already eat yogurt, you are doing a good thing. Just make sure it is organic and has live active yogurt cultures in it. You can find kefir in health food stores, and some specialty stores sell freshly fermented vegetables.

Have you ever tried to give up coffee? I did. It was arguably the most difficult habit I’ve ever had to deal with. Along the way, I learned a few things about what happen when you cut back, how caffeine works, and what it does to a body. Thought you might like to know what you are in for if you are cutting down, or trying to go cold turkey.

It all started when I was drinking 8 cups a day and looking for a ninth–that’s when I knew I needed to quit. Sleeping less and moving my coffee maker into my bedroom were early signs. Are there 12-step groups for coffee addicts I wondered? Could I just cut the consumption in half? What about switching to tea?

Bingo. I’d heard that tea has only half the amount of caffeine in it than coffee. My plan was to go on the tea-maintenance program and shake this monkey. I’ll get right on that. First, let me get a little cup-o-joe so I can pry these rusted garage doors I have for eyelids open. One cup–and I’ll get up and put my brilliant plan into action.

That strategy, the one cup and I’m launched fiasco, kept me hooked for another few months. One cup kept leading to another. Then my friends began a modern day version of a Greek chorus. They took turns looking into my eyes–then speaking. You look terrible. Are you getting enough sleep? Are you okay? Long day? Are you sick? Then the one that got me:  You look ten years older–what’s wrong?

Addicted (or at least terribly dependent) but not wanting to admit it, I rationalized. Caffeine is the world’s most popular drug. Eighty percent of the world’s population uses caffeine in one form or another. Coffee is the world’s most abundant commodity. Financial markets are tied to the price of coffee. More people are dependent on caffeine than any other drug. Although my rationalization was working beautifully, I still wanted to cut down. While I wasn’t stealing pocketbooks just yet to get my boost, I just couldn’t give it up and this troubled me. I reckoned I wasn’t the first one to deal with this habit, and, since I am a writer, I decided to do a little research. Some things I knew about caffeine and coffee–some things blew my mind.

What I knew:  I function better (read: human) when I have caffeine. It makes you more alert, have better endurance–and much more productive. However, it can also make you jittery and give you problems falling or staying asleep. Your heart rate can go up and it can make you dizzy, dehydrated, and dependent. Drinking it can give you a headache–but you can also get one from giving it up. In addition, from previous attempts at cutting back, I knew to expect a serious brain fog without my morning java fix.

What I didn’t know:  Caffeine can make you irritable and give you muscle tremors. (This explains my reaction to my friends who said I look older.) Some antibiotics can make caffeine last longer in your body and even the herbal supplement, Echinacea can increase the concentration of caffeine in your blood and intensify its effects.

Some other interesting facts came my way. A regularly brewed 8 ounce cup of coffee can have between 100 and 200 mg of caffeine, and black tea can have as little as 14 mg up to 70. (Just so, you know–Starbucks lists its “short” 8-ounce coffee at a whooping 180mg, while Duncan Donuts has a comparatively modest 132mg in a 10-ounce serving.)

However, two things really blew my mind. The effect of caffeine happens largely because it blocks adenosine receptors in the brain. Adenosine acts like our chemical parents– they tell us it is time to go to slow down and go to sleep. However, caffeine does one other thing–it increases dopamine levels in the brain–the neurotransmitter that generates positive mood. These two chemical effects make us want it on a regular basis. (It also explains why I sing so loud in my morning shower.)

So, what is a safe amount of caffeine? Medical sources say four cups of brewed coffee, 10 cans of cola or two “energy shot” drinks, about 400-500 mgs a day, is safe for most people. But there is wide variability. Men feel the effects more than women, and body size and metabolism alter its influence.

Switching to black tea seemed just fine at first. However, there was one drawback. I needed a LOT more cups of tea than coffee. One article I read said to keep count–so I did. I downed an even dozen cups my first day. My caffeine habit was looking to get its fix and the first few days a cup of tea was a permanent fixture in my hand.

This sent me on a search to understand why I craved caffeine so much. What I learned was the biggest surprise of all. Remember that chemical parent, adenosine? When we flood our brain with caffeine, our brain chemistry creates more adenosine receptors to compensate for the ones the onslaught of caffeine shut down. That is why we build a tolerance to the level of caffeine. In an addictive cycle, we take in more to get the desired effect. That’s why when it comes to caffeine the saying “too much aint enough” says it all.

When you cut back on caffeine the extra adenosine receptors vanish–creating the difficult side effects. Remember that headache thing I mentioned? Oy. Imagine someone putting a 6-pound baseball cap on your head in the morning that ends up weighing 10 pounds by the end of the day. My reasonably sharp and alert brain turned into overcooked oatmeal. On day three I had to give a lecture. Not pretty. My brain fog had rolled in and the class had some idea it would be a difficult day when I walked in and put 6 cups of tea on the podium.

If you stop caffeine altogether you will get through the symptoms in about 7-12 days. But for me it was a gradual reduction. The tea worked to launch the cutback, and then I switched to half-caff and decaffeinated, and sprinkled in a few latte’s, which cuts the caffeine in about half from a regular cup of coffee. The positive effects included sleeping much better and being much less jittery.

I’ve done pretty well for the last 6 months.  I keep under 400mg and most days closer to 200.  I sleep great–and this helps in a million different ways during the day.

The only time I go over my limit is when there is a writing deadline–like tonight. This article is due–so  I do what needs to be done. Tonight I’m headed out to a place where I can get 180mg in one shot. I can already feel a few adenosine receptors starting to grow.

These days it seems as if everyone is obsessed with getting enough antioxidants in their diets. This is with good reason too, as substantial amounts are needed to boost immunity and help ward off diseases and other ailments. Since antioxidant deficiencies are very common amongst the general population, many people turn to supplements.

So much so that the antioxidant supplement market alone is now a multibillion-dollar industry.

Despite widespread use, serious concerns and information gaps exist regarding the safety and overall effectiveness of antioxidant supplements, which begs the question of whether or not they’re really necessary for good health.

Based on years of experience and accumulated knowledge in this area of nutrition, I think they’re an utter waste of effort and money, at least for generally healthy people.

Why, you ask?

Well, before I get too deep, I’ll first need to highlight some basic information about how antioxidants themselves actually work.

Simply put, antioxidants are needed to offset the presence of free radicals.

Free radicals are chemicals that are naturally produced when the body converts food to energy (metabolism) but exposures to environmental toxins like tobacco smoke, ultraviolet rays, and air pollution can also cause them to form.

Under normal circumstances, the body is able to counterbalance free radical formation through a combination of its own natural antioxidant defenses as well as antioxidants supplied by the diet. However, when the body’s antioxidant defense mechanisms are impaired or when there are insufficient amounts of dietary antioxidants, free radicals can build up causing damage to cells, tissues, and organs of the body.  

Since, most illnesses and diseases are in some way or another linked to damage caused by excess free radical production, consuming an antioxidant-rich diet is critical for prevention and overall good health.

Indeed increased intakes of dietary antioxidants like vitamin A (beta-carotene), C (ascorbic acid), and vitamin E (α-tocopherol) has been proven beneficial in lowering the risk of numerous conditions like heart disease, diabetes, cancer, degenerative diseases and inflammatory disorders.

Now, unbeknownst to many, the benefits associated with increased intakes have generally been related to increased consumption of antioxidant-rich foods, as opposed to supplements. In most instances, antioxidant supplements do not reduce the risks of developing any of these diseases.

In spite of evidence to the contrary, supplement makers continue to tout the disease-preventing effects of synthetic antioxidants to unsuspecting consumers when in all actuality they haven’t been proven effective.

In fact, taking in exceptionally large doses or “megadoses” of antioxidants in supplement form could actually lead to adverse effects. This might sound unbelievable but it’s totally true. With the exception of vitamin C, dietary antioxidants are not excreted in urine, which essentially means that they can easily accumulate in the body and become toxic.

So, why even go there? Especially considering the potential risks.

There are just too many ways to get ample amounts of antioxidants from everyday foods.

For instance, you can obtain well over 300 percent of the daily-recommended intake of vitamin A by eating just two small carrots, a cup of steamed kale or a 1-cup serving of baked sweet potatoes. In addition, by including a wide range of fruits, whole grains, nuts and seeds into your dietary repertoire, you’ll get ample amounts of vitamins C and E.

Remarkably, plant-based foods also house specialized compounds called phynutrients (flavonoids, lignans, indoles, isoflavones, and polyphenols), which, in and of themselves, have powerful antioxidant-like effects.

But it doesn’t stop at antioxidants!

Incredibly large amounts of fiber and other health-promoting vitamins and minerals are housed in plant-based foods–ingredients that just can’t be obtained from a single supplement. Interestingly enough, associations between antioxidant intake and disease risk are actually more reflective of the collective actions of all these dietary factors as opposed to the antioxidants themselves.   

In other words, disease prevention and overall good health requires a holistic dietary approach that’s inclusive of antioxidants.

At the end of the day, you can get all the antioxidants you need and a host of other valuable nutrients by simply consuming a diet that’s rich in plant-based foods. No supplements necessary! Still, if you choose to include supplements in your diet, know that they don’t prevent disease nor will they make you any healthier. Just an unnecessary burden on the budget.

In 2014’s “Gone Girl” Ben Affleck’s character jokes that he thought quinoa was a type of fish. In a movie that was very dark, it was a welcome moment of comedic relief.

The joke worked so well because it’s not a stretch to imagine many Americans thinking the same. In an age of green smoothies, gluten free pizza, acai berries and kale, it can be difficult to keep track of every hip food trend.

In short, quinoa is grain with edible seeds. But we’re sure you have other questions about this trendy superfood and HealthWay is here to help!

How do I pronounce it?

Some people have trouble with the pronunciation because it looks like a Scrabble hand gone wrong. You might be tempted to say “QUIN-oa” but it’s actually pronounced “KEEN-wah.” Don’t embarrass yourself in front of your foodie friends.

Where does it come from?

Quinoa traditionally comes from the mountainous Andean regions of South America including countries such as Bolivia, Chile, Colombia, Ecuador, and Peru. It’s a staple crop of cultures in the region, and evidence suggested it was domesticated for cultivation 3,000 to 4,000 years ago. Paleo diet indeed.

Whoa, that’s a long time. Why has it been around so long?

Well, quinoa is very hearty. It’s able to survive and thrive in harsh conditions. It does well in arid climates with little rainfall. It’s known to grow in regions that experience severe drought. Additionally, as a crop that originated in the Andes, it does well in high altitudes.

Why is it good for me?

It’s packed with protein! The protein per 100 calories is higher than brown rice, potatoes, barley and millet. It also contains nine essential amino acids and has minimal amounts of gluten. It’s perfect for anyone who’s going gluten free or for vegetarians looking for a source of protein!

So what do I eat it with?

Almost anything! Okay, we admit that wasn’t very helpful. It is versatile, though! In the morning, a bowl of quinoa with fresh fruit and nuts is a great way to start your day. It’s also a great in salads for added protein and texture. For a more substantial meal, try quinoa tabbouleh. The classic Middle Eastern dish is typically made with bulgur or couscous and tomatoes, parsley, mint, onion, olive oil and lemon juice. Just substitute the bulgur or couscous.

But why the sudden demand for it?

It’s hard to say exactly, but in recent years affluent Westerners have become more health conscious. Quinoa is gluten free, high protein, low fat and low calorie, so it’s easy to see why it would championed by healthy eaters. However, the recent demand has taken its toll on the land farms in South America. Many quinoa producers are pushing for factory farming practices that might damage the land. The demand has also inflated the price to the point where many poor South Americans can no longer afford the food that was a staple of their diets previously.

Now you have all the information you need to impress your hipster, foodie friends at brunch!

There’s been an enormous amount of hype surrounding the term “clean eating” these days. Amazingly, I’ve watched so many unsuspecting consumers get sucked into the trend with very little effort on the part of its promoters. With wild health and weight loss claims being made by so-called nutrition experts, chefs, and celebrities, it’s easy to see how people get drawn in.
In my opinion, however, the craze itself is nothing shy of a cult with millions of die-hard supporters eagerly seeking to either lose weight and get fit or just make money.
Widespread popularity aside, the term clean eating is not new. The phenomenon itself is reminiscent of the bell-bottoms craze, where if one waits long enough, what’s old becomes new again within a matter of years. The concept actually dates back to the natural food movement of the late 1960s and early 1970s—a movement that essentially commercialized and profitized the health food store and organic food retail markets.
I first heard the term “clean” associated with the word “eating” well over a decade and a half ago when I was a newly converted vegan. During that time, seasoned vegans were always stressing the importance of “clean eating” for good health, often also referring to plant-based foods as “clean foods.”
Despite living as a faithful vegan back then, I never truly accepted this notion. To me the idea of clean eating was itself blatantly pompous, judgmental and self-righteous. In my mind, suggesting that we as vegans were eating clean inherently implied that all non-vegans were in essence eating “dirty.”
Nevertheless, I remained a vegan for nearly three years, albeit cringing at the mere uttering of the words clean eating.
Although I’m no longer a vegan, my past adoption of this lifestyle has truly changed my general dietary approach for the better. For me, plant-based eating is essentially a way of life, as I can effortlessly consume in excess of 15 to 20 servings of fresh veggies, fruits, and legumes on any given day. The only difference now is that I regularly incorporate seafood, poultry, and occasional red meat into my diet as well.
Unfortunately, from a vegan perspective, I’ve converted back and am now living the life of a “dirty” eater… Go figure.
But, interestingly enough, with the evolution of my personal diet, I’ve also noticed a total transformation in the concept of eating clean, where such animal-based foods are now generally accepted.
In this day and age, clean eating seems to have a new set of rules that far exceed those of plant-based eating in the past. Oddly, there seems to be no real consensus on what exactly those rules are, as all clean eaters have set their own unique standards when it comes to which foods are “good” or “bad” and, therefore, which foods should be accepted versus rejected.
On the one hand, animal-based foods undoubtedly remain “dirty” among vegan circles, but on the other hand newer breeds of clean eaters (Paleolithic and low-carb dieters) remarkably take on the dietary habits of carnivores. These new breed philosophies, however, are a little less credible, as they’re largely based on unsubstantiated facts and blanket statements about generally healthy foods like grains, dairy foods, and even seemingly harmless foods like carrots and fruit.
Still, most proponents and promoters can’t even define or explain what it actually means to “eat clean” and why exactly it needs to be done, yet so many wholeheartedly swear by the practice and advise others to do the same.
Seriously, with foods like grains, carrots and fruit being dismissed and put on the “dirty” list, there’s almost nothing left to eat! Might as well enjoy your pizza and French fries if it’s all bad, right?
Now, I will say that some consensus does lie in the acceptance of healthy foods that are composed of minimal “real” ingredients and the general shunning of processed foods. But the latter brings about another gray area, as all processed foods aren’t necessarily bad for your health. In truth, there’s a multitude of minimally processed foods that are packed full of valuable nutrients.
Ironically though, some of these foods exist in the diets of many so-called clean eaters—including pre-bagged and pre-cut vegetables and fruits, pre-packaged soy foods and yogurts, frozen or canned foods, nuts and nut butters, and, of course, those delicious protein powders and green superfood mixes. Unbeknownst to them, any product that has been altered from its natural state is indeed processed.
In other words, if the foods on one’s plate didn’t come straight from the ground, they’ve been processed.
Clean eating isn’t real.
It’s all personal interpretation, personal preference, and general feasibility. Ask 500 people what it means to eat clean and you’ll likely get 500 different answers.
A woman living in a rural area food desert once asked me if it were possible for her to “eat clean” with canned goods like vegetables, fruits, beans, tuna and sardines.
I quickly answered: “Heck yeah! Just be sure to choose varieties with no added sugar or sodium and try to incorporate frozen foods whenever possible.”
Understanding that she just wanted to eat healthier but had been sold on a trend she knew absolutely nothing about, I gave this woman an answer that was simple, honest and straightforward in a non-judgmental way. Having been raised in a food desert myself, I didn’t want to crush her spirit, especially given the fact that she was making an honest effort to eat better in spite of limited access to affordable, fresh foods.
You see, depending on your socioeconomic status, resource availability, health and fitness goals, general lifestyle, and even your race or ethnicity, clean eating can be whatever you want it to be.
The primary downside of the clean eating trend is the prescriptive yet conflicting nature of the rules and recommendations, as most are solely based on generic guidelines, personal experiences, and individual preferences.
When it comes to enhancing your overall health and fitness, there’s no “one size fits all” approach. It’s all about incorporating a sensible diet based on sound nutrition. Such a diet is one that’s equally balanced in minimally processed carbohydrates (vegetables and fruits, grains and legumes), healthy fats (olive oil, nuts and seeds), and high-quality protein sources (whether animal-based or not).
Don’t be so quick to jump on the clean eating bandwagon, as it’s not at all a magic bullet. In reality, the notion of eating clean is just another resurfacing of the same ol’ heresy, repackaged over the years and repeatedly shoved down the throats of unsuspecting consumers for sheer profit.

I have very fond childhood memories of cracking and eating walnuts, pecans, and pistachio nuts with my father. This simple yet delightful food experience followed me into young adulthood.

That is, until the day I started counting calories.       

I remember it like it was yesterday, sitting in front of a computer to complete an assignment in which I was tasked with tracking my calorie intake over the course of three days.

On day one I took in approximately 2,500 calories, largely from fruits and veggies (banana, grapefruit, and carrots), whole grain foods, and, of course, nuts.

By day two I’d clocked in about 2,000 calories, followed by another 1,500 calories on day three.

Interestingly enough, this seemingly meaningless calorie-tracking assignment actually led to my creating calorie deficits for no apparent reason. I wasn’t even trying to lose weight–it was all psychological!

I instinctively started eliminating nuts and other beneficial foods from my diet simply because they were relatively high in calories, but this only compounded the problem. In just three days, I’d become totally obsessed with the idea of calorie counting to the point that I began emphasizing calorie restriction at the expense of nutrition.

I was an undergraduate student then, but today I know a whole lot better. I’ve since reintroduced those walnuts, pecans, and pistachio nuts into my diet, along with a host of other nutritious high-calorie foods.

Unfortunately, many people aren’t as keenly aware of the potential flaws of calorie counting, especially when it comes to weight loss. In fact, numerous dieters and weight watchers are totally obsessed with the notion of calorie counting, often to the point where good nutrition no longer matters.

I can’t tell you how many times I’ve seen people shun a 200-calorie portion of nuts or a 150-calorie portion of carrots, opting instead for a 100-calorie cookie or snack pack because of the calorie difference.

Whether it’s pretzels, fruit juice, flavored waters, baked chips, low-fat ice cream, or fat-free salad dressings, devoted calorie counters now have unlimited access to “low-calorie” products. And many people unknowingly perceive these foods as healthier solely because they’re lower in calories.

Now, I’ll be the first to admit that successful weight loss can only be achieved by creating calorie deficits.

The logic here is pretty straightforward.

There are 3,500 calories in one pound of fat; thus, if you want to lose weight you must create a 3,500-calorie deficit per pound. As an example, a daily restriction of 500 calories will lead to a weight loss of one pound a week.

Still, while losing weight is primarily a matter of creating deficits, you can successfully manage your weight and substantially improve your health by simply eating a wide range of nutritious foods.

Remember: The body craves nutrients, not calories.

When it comes to healthy eating in general, a common misconception is that calorie control alone is key, which often leads people to focus solely on counting calories.

In reality, creating calorie deficits will almost always lead to short-term weight loss. However, obsessing over calories may cause you to lose sight of good nutrition, thereby inadvertently starving yourself of valuable health-promoting nutrients.

There are, in fact, countless nutritious foods that carry relatively high calorie counts, such as whole grains, legumes, and healthy fats. These foods also collectively contain all-natural chemicals that can greatly boost your weight loss efforts by revving up your metabolism, optimizing digestion, and reducing fat absorption and storage.

In truth, a diet emphasizing sensible portions of such high-quality foods will likely eliminate the need for calorie counting altogether.                     

Indeed, eating a diet that’s rich in high-fiber carbohydrates, healthy fats, and lean protein can substantially boost your body’s natural fat-burning mechanisms while also helping to reduce cravings, curb hunger, and control appetite. These actions make it much easier to eat less and ultimately lose more weight.

I can personally attest to this, as I’ve been able to effortlessly manage a healthy body weight for years by simply tracking my daily servings of veggies, fruits, whole grains, healthy fats, and lean protein, as opposed to just counting calories.

A 200-calorie portion of walnuts will always be more nutritious than a 100-calorie snack pack.  

At the end of the day, it’s important to eat sensibly by keeping tabs on both your calorie and nutrient intake. Exercising portion control is also critical, as too much of a good thing can surely lead to weight gain and other health problems.

As a trainer who is constantly having new clients joining our weight loss boot camps every few weeks, I get a lot of experience with new dieters. The newbies show up just as terrified about going on a new diet as they are starting a new workout program.

There is a process of thoughts that goes through almost every new dieter’s head. First they have to be literally convinced dieting is a good idea. Then once they actually decide to take the plunge, the mind continues to spin with thoughts, doubts, fears and questions. Success will require continual convincing to just stick with it.

Here are my top 12 thoughts every new dieter ponders.

Contemplation Mode

1. I’ve tried it all, and nothing works.

Many people will try just about anything but doing the right (and harder) thing. They will go from one doctor to the next in search for answers. They’ll try fad diets, pills, trainers, “As Seen On TV” gimmicks and pretty much anything but changing their lifestyle.

If you want to succeed, you must be open to the idea (even if you have tried your best in the past) that you may have not done everything right. Once you can accept you might have done it wrong, you can learn how to do it right.

2. I already eat healthy.

If your diet is already perfect, you probably wouldn’t be thinking about dieting. If you are not happy with your current weight, then you need to make some changes no matter how “healthy” you are eating.

Most people don’t realize how many calories they are eating, even if they are healthy calories. They don’t realize how many calories their salad has once they add all the cheese, nuts, Craisins, and dressing. They may have never truly weighed or measured anything so they really don’t have an idea of correct portions.

If you think you already eat healthy, start logging your calories every day for seven days. Chances are, you’ll discover you are eating way more calories than you imagined. Then you’ll be ready to diet.

3. I don’t eat that much.

This person may not deny they eat pizza, but they are truly convinced they don’t eat that much. They brag about how they only eat once a day and they justify eating big meals since they eat so little the rest of the day.

My mom was like this. She would binge, and then starve herself the next day out of guilt. Her body was so confused. Ironically, people who eat one meal a day tend to eat more in one sitting because they are starving by the time they do sit down to eat, plus they are slowing their metabolism down by starving their body the rest of the day. It’s a double whammy.

My mom was shocked she could actually lose weight eating five to six times a day. She ate fewer calories that way than she did when she ate one big meal, and she had so much more energy all day long.

Diet Mode

4. I have no idea how to diet.

Just because you have no clue how to diet is no excuse not to try. You can fail all the way to success if you allow yourself to learn along the way. No one starts eating healthy automatically. They learn how to eat healthy. As you read labels, weigh food, measure food, and track calories, you learn to make better choices.

But if you refuse to take the time to learn, then you are refusing to get the results you want.

5. I wish someone would tell me what to eat.

Think about dieting like going to school. Someone can tell you the answers to a test, and you can even pass, but you won’t learn anything. Dieting should be a learning process. If you rely on someone to tell you what to eat, you are setting yourself up for long-term failure.

6. I’ll tell people I’m dieting once I lose some weight first.

Most people who are lifetime dieters don’t want to tell their friends they are dieting again. They are afraid of failing publicly or being judged. However, these same people need even more accountability.

If you haven’t told anyone about your goals, that is a red flag. If you are trying to diet in secret, you are just making it more comfortable to fail. Tell your family and friends. Shoot, put it on Facebook and tell the whole world. The more people who know, the more accountability you have to help you stick with it.

7. I hope this works.

Every new dieter goes in a diet with a certain level of reluctance. Most dieters are somewhat skeptical about diet plans because most people have tried other diets and failed. Some people doubt the system, but most people doubt themselves. The key to success here is to focus on the facts. If you are starting a healthy diet based on sound principles (you aren’t doing some off-the-wall fad diet), you can expect results. You can have great confidence your diet will work for you just like it has worked for others.

8. I shouldn’t have to count calories.

People constantly ask me how to lose weight. I guess they think I’m going to give them a new secret , but as soon as I talk calories they immediately tune me out. Their eyes glaze over and are already thinking of what they are going to ask me next because they have no intentions of counting calories.

Counting calories sounds like work–because it is work. However, our weight is directly related to calories in vs. calories out.  Even though there are other ways to lose weight, no gimmicks, tricks, or shortcuts will teach you how to manage your weight like counting calories. You don’t have to count calories forever, but what you will learn will last a lifetime.

9. There has to be an easier way.

Anyone can do something for a short while, but eventually, a new dieter will be tempted to quit or start looking for an easier way. Quick fixes are temporary and will not fix bad behavior. Changing bad habits requires practicing a healthy lifestyle (key word: practice). A quick fix is temporary. Unless you want temporary results, you need to be patient and invest wisely in your long-term health.

10. I should be losing more weight.

Many new dieters are surprised when they get on the scale and they haven’t lost weight. This is common for people who are dieting and starting a new workout routine at the same time. When you start working out, you hold more water and glycogen in the muscle causing your muscle to have an initial increase in weight. However, this will eventually level out. If your diet is right, it will eventually be reflected on the scale too.

Sadly, many people ignore the scale. If the scale isn’t budging, don’t fool yourself into believing you are still being successful. You may need to readjust your calories or fitness plan. Whatever you do, do not settle for a scale that doesn’t budge. Continue to troubleshoot until you get the results you want.

11. Maybe I need to eat more…

Let me just answer this one for you. No. Seriously? “If this was the case,” as my husband always says, “then you just solved world hunger.” You don’t see people on “Survivor” gaining weight, do you? Of course not. Why? Because they aren’t eating enough! They get skinnier and skinnier in every episode. Sadly, however, people actually think they may not be eating enough despite the fact they not losing weight–or worse, they are gaining it.

Like every myth, there’s often some truth to every misconception. There was probably some kind of article about eating more to lose weight, but I doubt it was talking about eating more calories. If you aren’t losing weight, you probably don’t need to eat more, but you may need to eat more often. As you increase how often you eat, you can boost your metabolism…and your weight loss.

12. I can’t wait until this is over.

One of the biggest mistakes a dieter can make is fixating on the diet being over. Don’t get me wrong, dieting isn’t forever. But being disciplined w
ith good eating habits should never end. Eating healthy and holding yourself accountable should never end. Can you celebrate your weight loss with a big cheat meal? Sure! However, you should continue to practice your new healthy lifestyle daily.

I like to compare dieting with budgeting money. Even if you pay off all your bills, you don’t just stop balancing your bank account and start piling on the charges. In the same way, you need to realize you are always accountable for what you eat. Your weight is the balance of what comes in and what goes out. Sometimes you can be stricter about sticking to a budget, and sometimes you can splurge, but you should never be “off.”

“Breakfast is the most important meal of the day.”
This is an all-too-common phrase that I secretly dislike, as the supposed benefits of eating this traditional morning meal have been totally misconstrued by both health experts and enthusiasts.
Skipping breakfast has repeatedly been said to increase the risk of type 2 diabetes, unhealthy weight gain, and even obesity. What most people don’t realize is that these claims are largely driven by misrepresentations of only a handful of studies linking breakfast skipping to negative side effects on blood glucose (sugar), insulin (the hormone responsible for lowering blood glucose), and metabolism (the rate at which you burn calories).
While these lines of reasoning may seem relatively straightforward and somewhat believable, this isn’t at all the case.
The reality is, skipping breakfast actually helps your body function in ways that promote safe and effective weight loss, long-term weight management, and overall good health.
On both a personal and professional level, I can definitely attest to this.
For years, I’ve regularly incorporated a lifestyle of intermittent fasting, where I essentially skip breakfast on most days of the week. Instead, I’ll opt for a protein-packed, healthy, fat-rich snack for lunch (Greek yogurt with nuts) followed by a big, nutrient-dense dinner. Although I’m a pretty healthy gal who has maintained a vigorous cardio and weight lifting routine for nearly 20 years, I can honestly say that eating this way has greatly improved the way I look and feel.
Skipping breakfast as part of an intermittent fasting lifestyle has been clearly proven to reduce body weight, body fat percentage, and waist girth. Who wouldn’t give up an inch or two of belly fat? You can also find comfort and trust me when I say that dropping the morning meal will not adversely affect your metabolism. It’s actually quite the opposite, since doing so can substantially boost your metabolic potential to burn fat.
Let’s break all of this down a bit.
If you normally sleep overnight, your body’s tendency to burn fat is at its most intense in the morning, as you’ve essentially “fasted” for 6-8 hours. In the fasted state, the body constantly breaks down stored fat and essentially converts it into useable or “burnable” energy. In other words, the body “feasts” on its own stored fat.
Interestingly enough, your body will continue to use stored fat until your fast is “broken” with breakfast. In this light, extending your fast by skipping the morning meal is actually ideal for weight loss and long-term weight management, as the body’s overall fat-burning capabilities are greatly maximized.
To fully understand what I’ve explained here, you must first understand one simple concept: Breakfast literally means “breaking the fast” that your body generally undergoes while you’re asleep.
In this light, breakfast is not a meal; it’s a notion, turned tradition, turned trend.
To suggest that everyone in the world should eat breakfast in the morning is to assume that everyone operates on the same stereotypical clock. What about the many professionals who work overnight shifts, as I did during my years as an undergraduate student?
Since there is a general lack of context behind the word breakfast, most people don’t even realize that a fast can be broken at any time of the day or night. As such, there’s no reason why you can’t enjoy breakfast at noon, 3:00 p.m., or even at dinnertime if you so choose.
Now, what about the idea that skipping breakfast (as the morning meal) can negatively affect blood glucose and insulin levels?
Well, unbeknownst to many, in the absence of a morning meal, blood glucose levels are very well maintained by breaking down glycogen, which is the stored form of glucose that’s mainly housed in the liver and muscle. In fact, the average person can hold about 2,000 calories of stored glycogen, which is enough to fuel about two hours of high-intensity exercise training.
Once the liver and muscle cells have met their storage capacity for glycogen, any remaining glucose is converted to triglycerides (fat) and stored in adipose tissue, primarily as visceral fat. But, remarkably, skipping breakfast can actually improve insulin’s ability to store larger amounts of blood glucose as liver and muscle glycogen, which greatly reduces the likelihood of unnecessary fat storage and ultimately belly fat accumulation.
Now, I didn’t write this article to convert you to a lifelong breakfast skipper. My goal is for you to feel empowered and inspired enough to dismiss some of the “rules” that may have been instilled in your head regarding how and when you should be eating.
In reality, the presumptive value of breakfast has never been clearly proven, and much of the evidence surrounding its overall importance is actually contradictory.
While the notion of skipping breakfast may sound unorthodox to some, it’s a way of life for many, as we all have different schedules, lifestyles, and preferences. For people like me, eating in the morning isn’t all that essential. For optimal health, what matters most is your total nutrient intake (carbohydrates, fats, protein, vitamins, and minerals) and diet quality over the course of each day.
That’s it!
An abundance of research has proven that you can successfully manage your weight and maintain good health by eating as little as one–or as many as seven–meals a day, so long as you’re obtaining adequate amounts of all essential nutrients, while meeting, but not overshooting, your daily calorie needs.
So, if you’re truly not a fan of breakfast, rest assured, embrace your personal preferences, and do what works best for you.