Tag: fuel

At a recent visit to a chain restaurant, I noticed that the description of each menu item included information about calories and fat. I immediately lost my appetite, but eventually relented and ordered a salad. On the way out, I asked the manager whether the new nutritional information had changed what customers were ordering.
“Not in the least,” he said. “Nobody seems to care.”
If you haven’t already seen it, fat and calorie information is now required for all restaurants with 20 or more locations (and on vending machines owned by companies that operate 20 or more machines). The FDA’s goal is pretty clear: Stem the tide of the rising obesity epidemic—the same goal they’ve had since 1994, when they required labels on packaged food that list a product’s calories, serving size, number of servings per package, and more.
Unfortunately, those well-intentioned labels didn’t work in ’94 (In fact, over the last 20 years, obesity rates for both adults and children have roughly doubled) and they’re not going to work now. That restaurant manager was absolutely right: Nobody cares. The problem is that most of us don’t really understand what all that info on fat and calories actually means.
“There have been high hopes that menu labeling could be a key tool to help combat high obesity levels in this country,” says Julie Downs, an associate research professor at Carnegie Mellon University’s Dietrich College of Humanities and Social Sciences, and the lead author of a study on the effects of food labeling. “Unfortunately, this approach doesn’t appear to be helping to reduce consumption very much.”
But all is not lost. Several recent studies have identified a few alternative ways of presenting nutritional information that will increase the chance that people will make healthier food choices.

Red Light, Green Light

In a 2015 study at the University of Bonn, researchers discovered that consumers who see a simple traffic light symbol (red=an unhealthy food choice in terms of fat, saturated fat, salt, and sugar; green=a good choice; yellow=somewhere in-between) are more likely to buy healthier foods than consumers who see only the usual labels with info on calories, grams, and serving sizes. Using functional MRIs to analyze subjects’ brain activity while making purchase decisions, the researchers discovered that a red traffic label activated a part of the brain that is important in determining self-control.

“The traffic light label appears to enable the study participants to better resist unhealthy foods compared to a label containing the traditional information on grams and percentages of the particular ingredients,” said Bernd Weber, a professor in the University’s Center for Economics and Neuroscience, in a University press release. “A traffic light label probably implicitly increases the weight consumers place on healthiness in their decision.”
Research in the UK, Australia, and other countries has found consumers are far better able to identify healthier food choices when they see traffic light labels instead of traditional text-and-number labels. Traffic light labeling also increases consumer demand for healthier foods. Since traffic light labels were introduced in the UK, sales of breakfast cereals with green or yellow lights grew twice as fast as the overall market, and sales of frozen meals with red lights have dropped by 35%, according to a 2011 study.

The Candle Cure

Lights may make a difference in people’s dietary choices in other ways as well. Researchers Brian Wansink of Cornell University and Koert van Ittersum of the University of Georgia took over (with permission, of course) a Hardee’s restaurant in Champaign, Illinois. Out of 62 groups of customers, about half were directed to the regular seating area, which featured bright lights, loud music, and the usual less-than-comfortable fast-food tables. The other half were directed to a different seating area, one outfitted more like a higher-end eatery, with white table cloths, art on the walls, jazz music, and candles on the table.

Both groups ordered the same amount of food, but the mood-lighting group consumed 133 fewer calories than those in the loud-music group. They also liked the food better.

Walking It Off

And colors aren’t the only variable when it comes to affecting a person’s food choice.

In 2013, a team of researchers led by Sunaina Dowray of the University of North Carolina at Chapel Hill, took a group of more than 800 people and randomly gave them one of four nearly identical menus. One group got a menu that had no nutritional information at all. Another group got the same menu plus calorie data. The third group got a menu with calories, plus a listing of how many minutes the customer would have to walk to burn off those calories. And the last group got the menu with calories and how many miles of walking it would take to burn off the calories.
The differences between the four groups were huge.
The menu-only group ordered an average of 1,020 calories (roughly half a day’s worth of calories for most people). The menu+calories group ordered an average of 927 calories. The menu+calories+minutes-of-exercise group ordered 916 calories. And finally, the menu+calories+miles-of-walking group ordered only 826 calories.
Sunaina Dowray’s article was published in the journal Appetite. You can see an abstract here.

My mom was recently diagnosed with cancer. As I listened to her talking to her oncologist about the constant fatigue and her discovery that if she ate some protein instead of taking a nap her energy levels rebounded, I couldn’t help but think about how the foods we choose can either increase or decrease fatigue. I guess I can still learn a few things from my mom.

It’s interesting that we so often go straight for coffee or a sugary snack when we need an energy boost even though those are rarely the best choices. Sugar and caffeine might give you a quick burst of energy, but they also typically come with a sugar crash. Choosing the right snacks and meals throughout the day can make all the difference in whether we spend the day on the sugar high/carb crash roller coaster or simply coast through with steady energy levels.

Making wise food choices can not only boost our energy levels in that moment but can help them stay constant throughout the day. So what are the best foods to maintain energy throughout the day? Here are my top five picks.

Almonds

Protein is an excellent source of quick energy that can boost us throughout the day. The best part is that it doesn’t take much. A handful of almonds will raise your energy levels and keep you going for several hours. Unlike with carbohydrates, it takes your body a while to turn protein into energy, meaning that you get a solid boost over a longer period of time, rather than the sugar rush and crash that you get from loading up on carbs.

Lean Meat

A few slices of lean deli meat can go a long way. Skip the bread and avoid the carbs, but lean meat doesn’t just provide protein for an energy boost, but also B vitamins that increase energy, and the amino acid tyrosine that increases dopamine and norepinephrine, which can help you feel more focused and alert.

Leafy Greens

A salad of leafy greens is filled with B vitamins to increase energy, plus most salads won’t weigh you down and leave you wanting a nap. Dark leafy greens such as spinach and kale are also high in protein.

Apple With Peanut Butter

An apple with a spoonful of peanut butter may be one of the best snacks you can have. It offers good carbs, fiber, water, good fats, and protein, making it a perfectly rounded snack or meal that leaves you feeling satisfied and full of energy.

Water

Although water isn’t a food per se, what you drink can do as much for your energy levels as what you eat. Don’t weigh yourself down with sugary drinks, but do stay hydrated. Dehydration can leave you feeling really fatigued. In fact, drinking 2–3 full glasses of water as soon as you get out of bed can help you wake up even better than a pot of coffee. I’ve found water to be so important for controlling fatigue. Drinking 2–3 glasses before I get out of bed makes all the difference in feeling dead to the world versus feeling ready to get up and move. 

A snack of almonds and a few chocolate chips or an apple with peanut butter helps me get through the day without crashing, and a salad with lean meat is about the most filling meal I can find. 

The next time you feel your energy levels waning, don’t go for another cup of coffee or a sugary snack. Choose a high-protein snack that will leave you energized and satisfied throughout the day.

Whenever a client tells me they juice, whether it’s an all-out “cleanse” or a simple addition to their daily routine, I’m quick to point out that I have concerns. But the truth is that juicing isn’t all bad—or all good. 

So here are both sides of the debate.

First off, some basic facts. Overall, Americans aren’t consuming enough fruits or vegetables. A paltry 10% of Americans get the recommended servings of fruit per day, and that percentage unsurprisingly drops to below 9% for veggies. If these beverages help someone venture into the wide world of nutrition, then shouldn’t, as a dietitian, I be celebrating?

Not only do juices bring more fruits and vegetables into people’s lives, but certain vitamins (vitamin C and all of the Bs) are actually more bioavailable (our bodies use them more easily) in juices than in whole fruits and vegetables. I always teach my clients to consume foods in a variety of ways (cooked, raw, whole, pureed, you name it), because different nutrients are best preserved and gleaned from different preparation methods. Juices could add a new dimension to that piece of advice.

So what’s my hang up?

My biggest gripe is that juicing removes a fruit or vegetable’s fiber, and I am all about that fiber. Fiber is an indigestible carbohydrate that helps us stay fuller longer and with more moderate portions, aids in blood sugar regulation, gives our digestive system a good workout, and keeps our cholesterol levels in check. In short, fiber is pretty awesome and pretty important. And guess what? Americans aren’t eating enough of that, either.

Without fiber, juice is just a hefty dose of simple sugars that doesn’t fill you up and can cause your blood sugars, whether you’re diabetic or not, to spike up and later crash. 

Plus, juices “pre-digest” food for us. Digestion begins in the mouth as we chew our food and continues in the stomach, which manually and chemically breaks food into smaller pieces. Juices don’t require either of those processes, so the calories in them are ripe for the taking, right off the bat. I even found this article that praises juice for doing “the body’s digestive work for it.” That’s not a good thing—we want our bodies to work for our food!

Lastly, juices are naturally low in fat and protein. So, by relying on them too heavily, you’ll wind up with an unsustainable, imbalanced, and nutritionally inadequate diet.

Juicing is by no means essential for wellness, but it can be incorporated into an overall nutrient-dense way of eating. If you’re into juicing, follow these guidelines to make the most out of it and feel like a million bucks.

Go Heavy Veggie

Go as heavy on the veggies and light on the fruits as you can, ideally sticking to one piece of fruit if possible. Fruits add more simple carbohydrates and calories to the drink. And without fiber, fat, or protein, those calories aren’t going to be very satisfying or ideal.

Add Spices

Add in nutritious spices and herbs, like parsley, turmeric, cinnamon, and ginger. They’re no miracle pills, but they add a number of phytonutrient and anti-inflammatory benefits.

Think Small

Stick with small, four- to eight-ounce servings, and think of them as the carbohydrate for the meal or snack.

Balance It Out

Round out the juice with protein, fat, and fiber. Here are some ideas:

• A handful of almonds or other nuts or seeds.
• One or two hard-boiled eggs.
• Greek yogurt (opt for plain, and flavor with a splash of your juice and some chia seeds).
• A big, green salad with grilled chicken or tempeh on top.
• A blend of the juice with Greek yogurt, almond butter, or silken tofu, a mixture which can then be used as a base instead of milk for granola, oats, breakfast quinoa, or chia pudding.

Time It Right

If you’re going to have juice on its own (without extra protein, fat, or fiber), use it as a pre-workout fuel-up. It will give you the quick-acting carbs your body needs for the physical activity, and will empty out of your stomach quickly so you don’t cramp up. Beets and cherries can be particularly beneficial for this purpose.

Save The Pulp

Remember, that pulp is rich in fiber! So save it up and add it into batters, soups, smoothies, and more.

I will never recommend juices as an everyday staple, nor will I endorse any program that talks about “cleanses” or “detoxes,” but there is a way to juice healthfully. Think of it not as the only way to get veggies into your diet, but one way—a single tool in an entire tool box for wellness!

Have you ever felt out of control with food and swept up by emotions? Have you ever wondered why you just can’t seem to stop overeating time after time? 

There are many factors that contribute to why, how, and how much we eat, but here are a few examples of how subconscious lessons you learned in childhood may be driving your current relationship with food.

You Had To Clean Your Plate

After all, there are starving children in Africa, right? Unfortunately, this “clean plate club” teaches children to ignore hunger signals, relying on external cues like the presence or absence of food to dictate when and how much is eaten. They eat until the food is gone, no matter how it makes them feel.

As adults, these children may continue to eat beyond the point of comfort at restaurants and buffets to “get their money’s worth,” finish food they may not even like so that it doesn’t “go to waste,” or absentmindedly pick leftovers off their own child’s or spouse’s plate.

Dessert Was The Reward For Eating Your Vegetables

This teaches children several lessons. First, they’re encouraged to again ignore their hunger signals (by eating more of their dinner than they like) so that they can get to the part of the meal that they really want (and therefore eat even more and feel even more uncomfortably full). Second, they learn that nutritious foods are eaten out of obligation rather than enjoyment. Finally, they come to place “junk” food on a pedestal.

You may be struggling with this if you find that you force yourself to eat nutritious foods before allowing yourself to have what you really want, or if you tend to have a negative view of “healthy” foods while referring to “unhealthy” foods as guilty pleasures.

You Were Told What To Eat 

Parents of very slender children may worry that they are not eating enough, so they allow him or her to eat any food ad libitum. Meanwhile, parents are tempted to restrict “junk” foods if they are told (or they themselves believe) their child is overweight. This teaches children that they only need to worry about nutrition if they are considered to be overweight.

The slender child may wind up with a palate distorted from years of not being encouraged to eat a variety of nutritious foods, while the overweight child may grow up to view healthy foods with resentment. You may struggle with some form of this if you associate healthy foods with dieting or a need to lose weight; in other words, if you feel nutrition is only needed temporarily, as a means to an end.

Junk Food Wasn’t Allowed 

When less nutrient-dense foods are forbidden, children tend to overeat them when they do become available. After all, who knows when they will get them again?!

Adults who have had these types of experiences in childhood may struggle with overeating unhealthy foods and categorizing foods as either good or bad. This black-and-white thinking often leads to judgments based on foods consumed: you’re “good” when you eat salad and “bad” when you eat a cookie. People who grew up this way may also have trouble stopping, once they start eating a food they see as being unhealthy or off-limits.

How To Fix The Problems

If any of these obstacles (or others!) resonates with you, the first step is awareness. When do you first remember struggling with your relationship with food? What was going on in your life at the time?

Forgive yourself: you’ve been coping with these internalized lessons the best way you could at the time. Remind yourself that most of the people who may have contributed to the development of your struggles genuinely meant well; they, too, were acting in the best way they could at the time. If these thoughts are very difficult for you to navigate, consider working with a counselor to sort through them in a safe, non-judgmental space.

Once you begin to unfold the factors that helped shape your current relationship with food, you can begin to mindfully choose a new path. There will always be bumps and curves, but there’s also always a way forward.

Remember: you are not a trash can. There are no rules with food, only choices. You are more than what you eat. And more than anything else, you are not alone.

There are, admittedly, few less convenient situations than losing your kitchen, from renos and extended vacations to the all-too-infamous college dorm experience. It’s easy to feel like our healthy lifestyles must be put on hold until certain situations change. But with a little forethought and the right attitude, your own well-being never needs to take a back seat to your circumstances.

Step 1: Assess

No refrigerator access? No microwave? No problem.

But I highly recommend some kind of blender or food chopper. I keep a fairly compact and affordable one at work for food demos and am amazed by how much it can do. Also, invest in a good quality chef’s knife. You don’t need to spend a fortune; in college, I picked up a $14 knife and it still gives my $250 replacement a run for its money. Other useful pieces of equipment include: storage containers for the fridge, freezer, and pantry; bowls; and a can opener.

Seriously, that’s it.

Step 2: Stock

It’s important to have a small collection of staples that you can eat as-is or prepped with the available equipment. Here’s my list:

Produce (fresh, frozen, dried): avocados, broccoli, carrots, celery, greens, peppers, potatoes, sweet potatoes, and tomatoes. And basically any fruit.

Protein: beans (canned), cheese (small amounts) & no-salt-added cottage cheese, eggs, nuts and seeds, natural nut and seed butters, peanut flour, plain Greek yogurt, protein powder, soy (edamame, tempeh, tofu), tuna.

Fiber-rich carbohydrates: whole grain breads, crackers, pitas, old-fashioned oats, quinoa, rice cakes.

Condiments: herbs (dried) and spices (I recommend at least cinnamon, garlic powder, Italian seasoning, and chili powder), hot sauce, hummus, salsa, vinegar.

Step 3: “Cook”

You could spend hours sifting through recipes online that don’t require any fancy kitchen equipment, but these ideas should get you started!

Breakfast

* Overnight Oats. I’m totally smitten by the chewier texture and make-ahead nature of overnight oats! If you don’t have a fridge, though, try making your own (microwaveable) oatmeal packets instead.

* Eggs. Once you realize you can cook eggs almost any way imaginable in the microwave, nothing will stand between you and a protein-packed morning! Pair your favorite method with this two-minute flourless English muffin and fresh veggies.

* Yogurt Bowls. Smoothie bowls shouldn’t get to have all the breakfast-bowl fun! A humble spoon is all you really need for a sensationally filling yogurt breakfast, sweet or savory!

Lunch & Dinner

* Salads. Hearty salads make formidable recipes for a kitchen-less cook. Two of my favorites are Edible Perspective’s Thai Kale Salad and Green Kitchen Stories’ Chestnut, Bean, and Tahini Salad (using pouches of pre-roasted chestnuts to keep it no-cook).

* Sandwiches. Think beyond PB&J or ham and cheese! I discovered a creamy avocado and white-bean wrap in my own college years, and it’s still one of my all-time favorites. Another option: take a whole grain or corn tortilla, add some salsa or red sauce, a mess of vegetables, and a touch of cheese, and you have yourself a microwaveable pizza or quesadilla!

* Hot Messes. Dump a whole bunch of nutritious ingredients in a bowl and dig in! Think microwavable stuffed potatoes; burrito bowls ready in minutes; and mac-n-cheese without any dubious cheese powder. (To make that last one extra-nutritious, add in as many fresh or frozen veggies as you can before microwaving!)

Snacks & Desserts

* Energy Bites. The key as a kitchen-less cook is a recipe that only requires a spoon, a bowl, and a little elbow grease to throw together, like hemp protein truffles or cranberry coconut balls.

* Mug Treats. I find the trick with most mug desserts is to err on the side of undercooking, pausing often to stir. My vote is for brownies or chocolate-chip cookies.

* Spoonable Sweets. Whip up some chocolate chia pudding (if you have a blender, use it here; it’s not required but does help with the texture), chocolate (or not!) avocado mousse, or even raw “cookie dough” and you won’t miss the stovetop/oven versions one bit.

As Julia Child said, “You don’t have to cook fancy or complicated masterpieces—just good food from fresh ingredients.” Keep it fresh. Keep it simple. And above all, just keep cooking.

Have you ever stood in your kitchen and realized there was nothing to eat that fits in your weight-loss program? I sure have. I think I had a problem with not only meal planning but also shopping for healthy staples that I could use in different ways for meals, snacks, and desserts. 

But it doesn’t have to be that way. Here are 20 weight-loss staples that I always have on hand—and you should, too.

Precut Vegetables

Go ahead and buy those packs of precut vegetables that your grocery store offers. You’ll be more likely to stir-fry them, throw them into soups, or eat them with some hummus if you don’t have to cut them up first.

Pre-washed Organic Salad

I love pre-washed organic salad because I’m a busy mom of seven and I’m all about saving time and eating healthy. I use the greens in smoothies, salads, and wraps.

In-Season Fruits and Vegetables

It’s important to have lots of fruits and vegetables on hand. When they’re in-season, they’re less expensive, taste better, and stay fresh longer.

Low-Sodium Broths

Making your own broth is great, but sometimes you just don’t have time. Buy a low-sodium broth to have on hand for soups, flavoring pasta or rice, or making a low-calorie roux.

Low-Calorie Cheese Sticks

These little cheese sticks aren’t just for kids. Buy some lower-calorie cheese sticks to eat when you want a few calories and sustained energy.

Fruit Popsicles

Dessert doesn’t need to be off-limits when you’re losing weight, but high-calorie desserts should be severely limited. Fruit popsicles often have less than 100 calories.

Dark Chocolate Squares

I’m a chocolate fan, but I knew better than to have M&M’s or other candy in the house when I was trying to lose weight. Having individually packaged dark chocolate squares gave me a treat that was relatively low in calories and good for my health.

Dried Beans

I cook dried beans when I have some down time, then freeze them for later. You can get great prices on dried beans at a local co-op or in the bulk bins at your grocery store.

Boneless Skinless Chicken Breasts

Having a supply of fresh or frozen boneless skinless chicken breasts on hand is great for your diet. I use them in stews, soups, casseroles, salads, stir-fries, and wraps.

Lean Beef or Turkey

Unless you’re a vegetarian, lean beef and turkey are good weight-loss staples. Low in calories and versatile, they’re both excellent sources of protein.

Frozen Vegetables

Don’t roll your eyes at frozen vegetables. These are terrific in soups, steamed, or in stir-fries. Make sure to buy vegetables that don’t have any high-calorie sauces added to them.

Eggs

Eggs are high in protein, low in calories, and make a great snack or main dish.

Nut Butter

Be careful with the calories in nut butters (such as peanut butter), but a little bit of your favorite type gives you healthy fats and helps you stave off hunger.

Coconut Oil

Like nut butters, coconut oil is high in calories. Still, it’s great to use while stir-frying vegetables or baking. Remember that 1 tablespoon has about 120 calories.

Yogurt

Yogurt is one of those life staples that also works well for weight loss. Choose plain yogurt and flavor it yourself with fresh fruit or granola.

Rolled Oats

Oats are good for your cholesterol levels, plus they’re super-filling and easy to prepare. I like to use oats for overnight oatmeal, granola bars, and muffins.

Quinoa, Couscous, Whole Wheat Pasta

Whole grains are filling and not your enemy. The right kinds of grains are a staple because they give you fiber, fill you up, and are extremely versatile. Just stay away from processed grains like white flour and regular pasta.

Herbs and Spices

Herbs and spices can make even the most boring chicken breast taste delicious. Stock up on your favorites and consider growing some in small pots.

Milk or Milk Substitute

I’m not a fan of milk but if you like it, by all means include it in your diet. If you avoid cow’s milk, try almond or soy milk.

Sweet Potatoes

Sweet potatoes are like candy to me, even without a sprinkle of brown sugar. You can bake them, roast them, or even boil them.

I love the summer. The sunshine, the warmth, the freedom from school, and the food all make me smile (unless it’s 100 degrees outside and the kids are bored!). And if you’re trying to lose weight, summer is also the perfect time to take advantage of the growing season and discover delicious, diet-friendly treats. Here are some of my favorites.

Stuffed Cherry Tomatoes and Basil

I grow cherry tomatoes and basil in my garden, so of course I enjoy them immensely. Did you know that 1/2-cup of cherry tomatoes has about 15 calories? That’s almost like a free food, calorie-wise. A great low-calorie summer treat is to cut the top off the cherry tomatoes and scoop out some of the inside with a small spoon. Fill the tomatoes with a mixture of cottage cheese, finely minced basil, and a dash of pepper. 

Spicy Watermelon Salad

I have to confess my kids don’t love this as much as the grownups do, but I think it’s terrific. Simply cube watermelon and toss it in a bowl. Add some dill, diced yellow bell pepper, a few tablespoons of finely minced red onion, and a dash of lime juice. Chill well and eat as a healthy snack.

Blueberries with Fat-Free Homemade Whipped Cream

Blueberries are a favorite food around our house and yes, they’re a treat on their own. But you can make them extra special by adding a dollop of fat-free homemade whipped cream. Put 1 cup of ice-cold skim milk in a mixing bowl. use an immersion blender to whip the milk until it thickens, and add a few drops of liquid stevia and vanilla extract for extra flavor. Spoon some of the whipped cream over the blueberries and enjoy your diet-friendly treat right away.

Honeydew and Strawberry Daiquiris

Ripe honeydew and strawberries make a great fruit salad. But for a treat everyone will love, combine equal parts of both fruits in a blender with ice, the juice of one lemon, and a dash of sugar. Make it an adult beverage by adding a splash of low-calorie rum.

Petite Strawberry Cheesecake Bites

Did you know that a single large strawberry has about 6 calories? That’s why I like to make these petite strawberry cheesecake bites during the summer when guests come over. Simply use a small spoon or strawberry huller to remove the top and inside of the strawberries. Then combine an 8-ounce block of fat-free cream cheese with 3/4-cup of skim milk and 3 tablespoons of sugar. Mix thoroughly until the filling is light and fluffy. Gently spoon the mixture into the waiting strawberries and keep in the refrigerator until serving time.

Peach and Blueberry Parfait

Parfaits are a great summer treat that are easy to make and a real diet-friendly treat. In a tall glass, put a few spoonfuls of Greek yogurt. Add a layer of freshly sliced peaches, another layer of Greek yogurt, a layer of blueberries, and a final layer of Greek yogurt. Sprinkle the top with ground flax seed or low-calorie granola.

“Yesterday I was bad: I had a cookie.”

“Last night I cheated and had some ice cream.”

If you’re anything like my clients, sentences like these have become second nature to you. Unfortunately, when we view a particular food as off-limits and then “cheat” to eat it, we feel guilt or regret. This can trigger a cascade of nutrient-poor food choices. Suddenly, we’re three cupcakes in, feeling crummy (physically and emotionally), and thinking that we failed.

So how do you “bounce back” after a cheat before it devolves into an all-out, guilt-ridden binge?

Step 1: Explore what contributed to your less-nutritious food choices

Were the “healthy” choices you were attempting too restrictive? Did they leave you feeling deprived? Are you not resonating with the values, goals, or reasons why you were trying to make more nutritious food choices in the first place? 

Reconnect with why a healthy diet matters to you; not why it matters to your doctor or some family member or friend. If the only reason you load up on veggies and pass on chips is to appease someone else or to try to resemble some Hollywood ideal of beauty, then of course you’re going to struggle! Unless the motivation comes from within, you’ll wear yourself ragged trying to choose the food you think you “should” eat over the one you really want.

Consider what else is going on in your life as well. We often use food as a coping mechanism, turning to comfort (“cheat”) foods when we’re lonely, overwhelmed, or struggling financially (just to name a few instances). The food soothes us, but only temporarily. And it may cause guilt, physical discomfort, and long-term health problems. 

Instead, try meditation, yoga, relaxation activities (bubble baths, listening to calm music, knitting), exercise, talk therapy, and journaling.

Also, consider your environment. Do your friends and family respect your goals, or do they often leave you with gifts of your favorite trigger foods? Are nutritious foods convenient and in plain sight, or is it easier to grab the box of cookies? If a food is a strong trigger for you to make food choices that you later regret, remove it from your environment. We don’t force alcoholics to spend all day staring at a bottle of wine without touching it. Set yourself up for success.

Step 2: Stop looking at your eating pattern as something you can “cheat” on in the first place!

This process requires a shift away from the diet mentality, where you follow a restrictive set of food rules temporarily in order to achieve some promised, generally aesthetic result. The good news is that diets don’t work anyway, and it’s high time we break up with them for good. Whenever I ask my clients if their favorite diet worked for them, they say, “Sure! While I followed it.” Eventually, though, they’re no longer able to live up to the unrealistic demands of the diet’s rules, and so they cheat or quit.

When you say good-bye to the diet mentality, food is no longer a moral battleground. There are no rules, so you can’t do anything to break or cheat on them. You may have principles that guide your choices (like being vegan) or help you achieve goals (like lowering cholesterol). Occasionally straying from those values isn’t cheating; it’s just part of life. You’re in charge, replacing judgment and guilt with freedom and, most importantly, choice.

Stop saying, “I can’t eat [blank]” and start saying, “I choose not to eat [blank].” 

Step 3: Forgive yourself and move on

You can’t change the choices you’ve already made, but you can learn from them. Practicing mindfulness can help you become more aware of what influences your choices; then you can understand where your cravings and decisions originate.

Once you realize that “cheating” is really just your brain’s cry for help when it feels deprived or uncared for in some way, you can start treating yourself with the compassion you deserve.

Energy has become the holy grail of the modern world, its seekers attacking their pursuit with a zeal bordering on religious. Everyone wants more; no one has quite enough. What supplement, what pill, what superfood, what magic potion can we take to unlock the elusive mystery that is energy? Clients look to me expectantly, eager to hear my magical cure for their diminished vitality.
My answer typically leaves them sorely disappointed. Here’s the secret: Go to sleep! If you’re not getting adequate sleep (quality or quantity), you aren’t going to have energy. Period. End of story. No amount of food or activity level will fix that.
We are overworked, run down, and overwhelmed. We work more, sleep less, stress more, and seek solitude less. The “magical secret” in fact has little to do with nutrition and everything to do with slowing down for a change. Let yourself rest. Sleep. Meditate. Unplug from technology. Sit in silence. Breathe.

Unfortunately, I can only imagine the scoffing and gestures that are being made toward your computer screen, reading some nutrition writer’s piece on how the only solution is to rework your entire schedule, cut back at your job, put away the technology, and find time for some extra shut-eye.
I know, it’s downright blasphemy, and ultimately, probably not too realistic, either.
Getting to the root of fatigue is crucial; you won’t unleash some store of untapped energy within you if your lifestyle isn’t conducive to it. However, those changes take time, and some may not ever happen. In the meantime, let’s take a closer look at nutrition, because there may very well be some foods in your diet that are making your fatigue even worse.

1. Refined (“Simple”) Carbohydrates

There are two main types of carbohydrates: simple and complex. Complex carbohydrates (grains, beans, and starchy veggies mostly) are made of these crazy-long chains of sugars; because they’re so big, they take a long time to break down and lead to more sustained energy.
Simple carbohydrates, on the other hand (like fruits, sweeteners, and the dairy sugar, lactose), are made of much shorter chains, which can be broken down and absorbed much more quickly. This causes blood sugars to spike and eventually crash even lower than before, particularly when eaten in large quantities.

Keep in mind, though, that simple versus complex isn’t the end of the story. Anyone who claims otherwise most likely hasn’t done all of their research.
A simple carbohydrate with lots of fiber (like berries) behaves more like a complex carbohydrate, in that it breaks down more slowly and can help with energy. A complex carbohydrate that has been stripped of its fiber (like white bread), on the other hand, behaves a lot more like a simple carbohydrate and can ultimately leave us feeling more lethargic.
Be wary of refined grains, sugar in all of its glorious forms, and sweetened beverages of all shapes and sizes (yes, even too much cold-pressed fruit juice). These foods not only increase feelings of lethargy but are more likely to lead to feelings of depression, which can further impact energy levels for the worse.
Instead, choose whole grains like quinoa, farro, wild rice, and sprouted grain breads; opt for whole fruits over smoothies or juices; and if you need a little added sweetness, try lower glycemic, nutrient-rich sweeteners like coconut sugar, local honey, and pure maple syrup. Remember, though, “natural” sweeteners are still simple carbs, so use them judiciously.

2. Low Carbohydrate Diets in General

On the flip side, getting enough carbohydrates is equally important. You see, all carbohydrates eventually break down in the body into glucose (otherwise known as “sugar”), which is our bodies’ preferred source of fuel.

Our brains in particular run on these broken down carbohydrates. On top of that, we aren’t really able to store glucose in large quantities, so we need a pretty steady supply. Before you reach for that IV drip of soda, though, let me clarify that by “steady supply,” I mean getting small to moderate amounts at each meal.
Eat too much, and you’ll feel sluggish as your body struggles to process it all. Don’t eat enough, and you’ll feel low energy as your body struggles to fuel itself on, essentially, fumes. When I explained this to a client recently, she had a light bulb moment and asked in amazement, “Is that why when I cut out all carbohydrates for several months I felt…lifeless?”
Why, yes. Yes, it most certainly is.
Look, I’m not someone who has her clients shoveling carbs into their pie holes like there’s no tomorrow. Determining what amount of carbohydrates are right for you as an individual requires walking a fine line. Some people seem to thrive on slightly lower amounts, but as a clinician, I rarely recommend someone drop below 40 percent of their calories from carbohydrates.
Whenever I have someone in my office consuming less than that—even if the sources of the carbohydrates they are eating are extremely nutrient-dense and complex—I guarantee you the complaint that brought them into my office is lack of energy. And when they increase their carbs even slightly, they immediately feel more energetic. That’s no coincidence.

3. “Diet” or Low Calorie Foods

If low carbohydrate diets, from Atkins to keto and beyond, leave many people feeling extremely fatigued, the same can be said for most “diet” foods in general: Special K cereals, “ice creams” that claim to have 200 calories per pint, and half the frozen meals in your local supermarket are all prime examples. Everything is in 100-calorie packs (a number, by the way, that is completely arbitrary), and even now, decades after the low-fat craze, products use their lack of fat as a draw for diet-conscious consumers.

Generally, these products are marketed to women because we’re taught we should eat like birds or, in other words, barely at all. They are practically the caloric equivalent of chewing on air. They may literally fill up our stomach (generally because they’re pumped up with isolated fibers, water, gums, and thickeners), but they do nothing to nourish us. Basically, they trick our brains into no longer asking for food, but our cells are left still starving for energy. Food is fuel; if you don’t eat enough, you will feel tired. And cranky. That hangry feeling? It’s totally a thing.
It’s like if you were running out of gas in your car, but instead of stopping for more, you just poured water into the tank. Sure, the water will fill the tank, but your car most certainly ain’t gonna run on it. Do that enough and your car is as good as gone.
It can be challenging after a lifetime of dieting, but remind yourself that food is not the enemy. Give yourself permission to eat. Listen to your body; I can’t tell you how many times I say that. It’s dying to tell you how it feels, what it needs, and what it doesn’t.

4. Caffeine

Caffeine can absolutely help to alleviate fatigue in the short term, and it’s one of the safest, most effective “supplements” (or food compounds) when it comes to quick energy bursts.
This makes it particularly useful one hour (up to four hours) before an endurance workout. It also helps with concentration and focus, which are going to be compromised when you’re tired. However, it’s ultimately just a Band-Aid fix at best when it’s used chronically to cover up fatigue stemming from deeper issues. If you’re not getting enough calories or sleep (or if the quality of either of those two things needs improving) or if you’re experiencing emotional rather than physical fatigue, caffeine will actually only make matters worse.

This is especially true when caffeine is consumed in the afternoon or later, because it is more likely to interfere with sleep (and let’s face it, that is pretty much the last thing any of us needs). So, try to keep your caffeine habit confined to the early portions of your day. Remember, this includes all forms of caffeine—not just coffee—so that would also mean you need to curb your p.m. habit of reaching for chocolate, tea, certain soft drinks, energy drinks, and supplements.
If you do consume caffeine, stick to moderate to low doses and consider switching to green tea, which some say has a gentler effect on alertness. If your caffeine consumption is beyond that “moderate to low” dose range, take steps to cut back gradually rather than cold turkey to help your body adjust.
Most important, though, is getting to the root of the problem: a better night’s sleep, a nutritious diet, enough but not too much physical activity, and/or stress management. Am I a broken record yet?

5. Alcohol

Alcohol is a sneaky substance. First, it makes you feel drowsy because initially, it’s a depressant. This lulls you into a false sense of security and can make you doze off. Then, it continues to break down in the body, transforming from a depressant into a stimulant.
It can increase epinephrine (a stress hormone) in your body and ultimately lead to a more restless sleep. You may not consciously wake up during the sleep, but your body will not be adequately rested. And how do you feel after a restless night’s sleep?

Yup. Fatigued. Not to mention how chipper and energetic you feel with a nice hangover the next morning.
The honest-to-goodness answer to this conundrum is a highly unpopular one: Don’t drink. I know, I know. If that’s not happening, try cutting back gradually over time until you’re down to one or two drinks on special occasions, and pay particular attention to the amount of alcohol you consume close to bedtime.
If you’re having a hard time latching on to that motivation to change your drinking habits, try keeping a journal of how you feel physically and emotionally the day after drinking versus the day after a night spent not drinking, and see if you notice anything different between those two scenarios. How did you perform at work the next day? How rested did you feel? What kinds of foods did you gravitate toward? (Remember those simple carbs we talked about? They’ll only add insult to injury, but chances are, you’re more likely to go for them when you feel crummy.) It’s also crucial to seek support from those around you, so they know how they can help.

6. Any Food to Which You Are Intolerant or Sensitive

There is some controversy in this, but fatigue is increasingly being recognized as a symptom of food intolerances. This is most well pronounced and widely accepted when it comes to celiac disease and gluten intolerance.
Although gluten sensitivities are likely a little over-diagnosed (and over self-diagnosed) in this day and age, for the people who do have issues with gluten, the cognitive side effects are very real. And for individuals who feel neurological improvements on a gluten-free diet despite not having a diagnosed intolerance, consider first whether it’s due to the removal of gluten or simply the removal of many processed foods that do contain gluten, like bagels, cakes, and many takeout foods.

Beyond gluten, everyone responds to food and the environment uniquely, which can make it difficult to pinpoint intolerances. A good first step is a food and symptom diary, which involves meticulously keeping track of everything you eat and every symptom you feel. Keep one for as long and in as much detail as you can, and speak with an allergy specialist, gastrointestinal doctor, or registered dietitian to help you find answers to your concerns. These diaries can be quite a challenge to interpret on your own.
Ultimately, you may need to try an elimination diet to pinpoint exactly which foods are bothering you. Many exist, but all should be overseen by a professional well-versed in their intricacies. Some popular elimination diets include the Specific Carbohydrate Diet, gluten-free, low FODMAP, and GAPs.
Oh, and if you discover that you’re intolerant to a food? Stop eating it! Even though it’s tempting to have a cheat day or weak moment, the pain you’ll feel afterward won’t be worth it. The consequences may not be as severe as allergic anaphylaxis, but they still cause damage, even if you don’t feel it.

Make the change.

Again, even completely eliminating all of these foods will not fix fatigue caused by some underlying issue, but cutting back on them is certainly a step in the right direction. Then once you get the hang of which foods to watch out for, you can start paying attention to which foods make you feel like getting up and moving.

The fatigue plaguing so many of us is unlikely to be caused solely by one thing. Sleep is a big issue, but physical activity, stress, technology, and yes, nutrition all play pivotal roles. We can’t tackle them all at once, and many people feel more comfortable starting with something relatively tangible and simple, like food.
In general, cut back on the processed foods and slowly incorporate more wholesome, minimally messed-with options. You’ll automatically start consuming fewer “simple” and low fiber carbohydrates and more “complex” and high fiber ones. It will also steer you away from packaged “diet” foods.
That one shift—simple but admittedly challenging for many (so go slow!)—could make a dramatic difference. And even if you aren’t suspicious of an actual food intolerance, go on and give that food-symptom diary a try! You may notice some connections between your diet and mood that you hadn’t realized before. And the more you know about how your body reacts to the choices you make, the better off you’ll be.
Ultimately, the more you practice listening to your body and how it responds to foods, activities, and other lifestyle factors, the more in tune you’ll be with what it needs, and the more you’ll be able to make choices that will leave you feeling your best.

The warm weather during the summertime can do wonders for workout motivation, but if you don’t fuel up properly, all may be for naught!
Few would speed down the Autobahn in a car with its low fuel light on, yet too often we expect our bodies to be able to power through a workout on an empty stomach. It may not always be convenient, but fueling up before a workout will aid in muscle recovery, decrease the risk of hypoglycemia, and ultimately lead to a better sweat session.

Carbohydrates

Carbs are our number one source of energy, so now is not the time for Atkins or keto. Twenty grams is a good rule of thumb before physical activity, which is the amount found in a piece of fruit, a cup of yogurt, or about three-quarters of a cup of cooked oatmeal.
Not all carbs, of course, are created equal. Some recommend quick-acting, low-fiber carbs just before the workout, because the fiber can delay your stomach from emptying and cause discomfort. If you go too low fiber, though, you can cause an insulin spike that may impede fat mobilization. Aim instead for a middle ground with low-moderate glycemic carbohydrates, such as oatmeal, quinoa, dairy milk, and apples.

Protein

Carbs may be the primary focus pre-workout, but incorporating small amounts of protein is also important. The amount and type of protein needed before a workout largely depends on your goal. A mere 10 grams is usually enough for fat mobilization, whereas 20 grams of fast-acting protein (like whey isolate) has been shown to enhance muscle synthesis.
Whey and soy proteins have both been found to aid muscle recovery particularly well. Powders can work, but whole food sources can also easily be used, such as a glass of dairy or high-quality soy milk (EdenSoy or WestSoy, for example), Greek yogurt, or baked tofu.

Fat

Fat is really the only nutrient that needs to be kept to a minimum before physical activity. High-fat meals and snacks take longer to leave the stomach, which can result in an unpleasant workout experience. It can also prevent the energy-containing carbohydrates you ate from getting into your bloodstream quickly enough, leaving your body low on usable energy.
Make sure you don’t just avoid the obvious sources of fat, like butter and oils, but also high-fat proteins such as nuts, seeds, and butters made from them; red meat; and cheese.

Putting It Into Practice

First of all, size does matter. The guidelines above are pretty universal, but the exact quantities should be adjusted depending on how far away the workout is.
Personally, I prefer a solid but not heavy meal about two hours before I work out. A peanut butter and apple sandwich, a hearty bowl of oats with nuts and fruit, or a whole grain pasta dish with three ounces of chicken breast and a cup of non-starchy veggies all work.
In fact, if the previous meal was within four hours of your workout time, you may not need anything else. With enough fiber and fat, a calorically adequate meal eaten three or four hours before a workout may be all you really need.
Sometimes, though, we get caught starving with less than an hour until a workout. Here, opt for something smaller and less complex, like a glass of low-fat milk, a quarter or half cup of edamame or roasted chickpeas (watch the fat), or low-fat Greek yogurt drizzled with a little honey. If you’re prone to cramping, choose a simple piece of fruit instead.
What it really comes down to is listening to your body and how it responds to the physical demands placed on it during the workout. If you cramp up easily, try a larger meal several hours before or something very small, like a piece of fruit, 30 to 60 minutes before. If you tend to peter out and get lethargic halfway through your workout, try something a little more substantial a little closer to the workout itself.
Don’t forget to stay hydrated, either. Your best bet is to hydrate throughout the day no matter what, but make sure you get at least two or three cups of water in the hour or two before the activity, especially when it gets this hot out.
(And remember, a good pre-workout snack is important, but so is eating a nutritious diet 24/7 so that your body is always fueled and ready to go!)
Now get out there and get moving!