A repeat of a much-needed reminder…

maryrambin:

—By Nutritionista

I originally wrote this post last June, but wanted to repost it now on Mary’s blog to remind all of us to avoid the hype of weight loss “miracle” drugs, foods, and workouts. It can be frustrating to work at losing weight for so long and see minimal results, but slow and steady is the only healthy, safe, and permanent way to lose weight.

In the past couple weeks, I’ve received several emails from people looking to drop weight quickly. Just a couple examples:

“is it possible to lose weight in two weeks like esp in the thigh area.”

“I was planning on going on a two week diet, that I feel people I know have followed - they lost 10 pounds on it.”

This isn’t a weight loss blog, but I realize a lot of people come here looking for ways to lose weight.

Well, I just want to go on the record and say I’m firmly against any “diet” that promises you’ll lose more than 2-3 pounds per week, has you eating less than 1,200 calories per day, includes lots of weird packaged/processed food, or cuts out any major food group (carbs, fat, protein, whatever).

JUST SAY NO.

If you lose weight on a diet like that, I can GUARANTEE you’ll gain it right back and then some. Those diets look so appealing. You think to yourself, “Well, I’ll just have perfect willpower for two weeks and weigh 10 pounds less for the effort.” What’s the point of that? You’ll be miserable. It’s not sustainable and you’ll get frustrated when the weight comes right back as soon as you let go just a little. Trust me, I know from experience.

The BEST weight loss advice I can give:

• BE PATIENT. Nobody wants to hear this, but there is no magic bullet. The more slowly you lose weight, the more likely you are to keep it off. Period.
• Eat food (REAL food, not processed food-like substances), mostly plants, not too much. It doesn’t get much simpler than Michael Pollan’s advice here. If you want to learn more about (what in my experience are) the foundations for healthy eating/weight loss, read my Six Nutritionista Principles.
• Cut out artificial sweetener. This has worked wonders for my sugar cravings and overall well-being.
• Do cardio and weight-bearing exercises. Break a sweat at least 4-5 days a week. No excuses, no substitutions. How you do it is up to you, but you can’t claim health if you don’t exercise.
• Filter out the food industry. The food industry doesn’t care about your health. Be suspicious of anything with “Low Fat!” or “Healthy!” on the label. Be suspicious of ANYTHING with a label and check it carefully before purchasing.
• Listen to your food voice and forget the noise.
• Learn and practice intuitive eating. This is something to really commit to heart for anyone trying to lose weight or just be healthier.

Let me see that tootsie roll! The thing is, I don’t even like tootsie rolls. Anyway, read on to find your best bets for Halloween sugar.

maryrambin:

—By Nutritionista

I hope I brought you back to at least middle school with that song. Anyway, it’s that time of year again. You know the one. Candy bowls are sitting out everywhere and you have good reason to indulge. Who wants to be the party pooper who says no to a little mini candy bar around Halloween? Here are some Nutritionista-approved sweets you can buy for yourself and others that won’t get you too sugar high (and offer a little something extra):

• Dark Chocolate Hershey Kisses

If you’re going to go chocolate, at least go dark. Nine of these have 180 calories, which is far fewer than a traditional candy bar. Bonus? Antioxidants!

• Hershey’s Miniatures Special Dark

Again, go for the dark. Five mini bars ring in at 210 calories. Bonus? More antioxidants!

• Reed’s Crystallized Ginger

Just ginger root plus raw cane sugar. Bonus? Ginger’s a tummy soother!

• Annie’s Organic Bunny Fruit Snacks

All organic ingredients and sweetened partially with fruit juice. Bonus? 100% of your recommended daily value of Vitamin C!

• Figamajigs

Chocolate-covered figs mean you get the deliciousness of chocolate and the natural sweetness of figs. Bonus? A little extra fiber!

• York Peppermint Pattie

One big guy has 140 calories, one of the lowest-calorie traditional candies out there. Bonus? Fresh breath!

• Almond M&Ms

Another promising classic. With 250 calories in a large bag, your best bet might be buying the mini bags. Bonus? Healthy unsaturated fat from the almonds!

• Mrs. May’s Almond Crunch

Another almond treat. With just four ingredients (almonds, rice malt, evaporated cane juice, and sea salt), you know you’re getting a fairly natural pick. Bonus? Again, the healthy fat!

• Jolly Ranchers

Though they don’t offer much in the way of nutrition, classic Jolly Ranchers do offer one thing: Like all hard candies, they take awhile to suck on! You can have three for 70 calories. Bonus? Multicolored tongue!

maryrambin:

— by Nutritionista

Recently, I got a question from reader Shayna. She asked, “If there was one thing that people should avoid in their diet, what would that be? (For instance, high cholesterol, high calories, certain sugars, etc.).”

It’s an interesting question. Before I give you my thoughts, let me just say that I don’t think there’s a magic bullet when it comes to diet. There’s no one food that’s going to completely destroy your health, and there’s no one food that’s going to completely restore it (or cause you to magically drop 10 pounds, get glowing skin, etc.). It’s important to remember that when we see claims for miracle foods or supplements.

But back to Shayna’s question. Is there one thing I always tell readers to avoid? Absolutely. It’s trans fat, and it’s found in many processed foods (for example, this Smart Choice product). Although trans fat is naturally found in some meat and dairy products, it’s the trans fat in processed foods that seem to be most harmful, according to the Mayo Clinic.

Why is trans fat so bad? Many reasons! Here are a few of them:

• Unlike other fats, trans fat both raises “bad” (LDL) cholesterol and lowers “good” (HDL) cholesterol.
• Trans fat increases triglycerides in the blood, which in turn can increase the risk of stroke, diabetes, heart attack, and heart disease.
• Trans fat causes inflammation, which can contribute to the formation of fatty blockages in heart vessels.

So how can you avoid it?

• Read ingredients on packaged food carefully. Food manufacturers are permitted to say that a serving of their product has zero grams of trans fat if the actual number is less than .5g per serving. But a few servings can add up, so you need to check the label. Look for “partially hydrogenated” oil of any kind in the ingredient list. “Hydrogenated oil” of any kind could or could not contain trans fat, so it’s best to avoid it when possible.
• Stay far away from margarine. Olive oil is best in most cases when cooking at home, but in a pinch, use butter rather than any type of butter substitute (unless you’re sure it’s trans fat free).
• Avoid fried foods when dining out. A serving of fries at a restaurant can contain around 5g of trans fat, depending on the type of oil they use.
• Avoid processed/packaged foods. This is a no brainer, but guess what? It works!

maryrambin:

— By Nutritionista

A few weeks ago, I got a question from awesome reader Emily:

I had a horrible weekend of eating… I woke up this morning with a stomach ache, a sense of disappointment over my nutrition-less choices and a overwhelming desire to clean-up my act.  Do you have any tips on how to make amends for a weekend of binge eating?  Should I juice for a day or two?  Turn to fruits/veggies or would lean protein be better? Perhaps, I should just stop eating all-together?  What is best practice for undoing a weekend of food-sin?

First of all, don’t worry! Weekends like this happen to the best of us. Even if you’ve been eating healthy for ages, falling off the wagon at some point is inevitable. Nobody has perfect willpower! They say that willpower is like a muscle that can get fatigued after frequent use, so it’s bound to weaken at some point. When it does, follow the DOs and DON’Ts of getting back on the wagon after a weekend (or week!) of disastrous eating:

• DON’T beat yourself up!

Not only is that unproductive, it’s COUNTER-productive. Making yourself feel bad is never the road to anything helpful. Know that this happens to everyone and a few days of less-than-great eating is NOT going to make or break your health or your body. It’s what you do consistently (about 80% of the time) that counts in the long run.

• DON’T starve yourself.

That will just keep you firmly on the rollercoaster of binging and then trying to compensate by not eating the proper amount. Eat a normal amount of calories when you’re ready to get back on track. I like to apply the saying, “If you splurge one day, spend wisely the next.” It applies just as much to diet as it does to finances. It doesn’t mean don’t spend anything at all, it just means spend smarter.

• DON’T slash all your tires.

In one of her podcasts, Jillian Michaels (trainer from Biggest Loser) talks about how it’s common for people to eat one cookie and then think, “Well, I’ve already messed up, might as well eat the whole box.” She points out that’s basically equivalent to getting a flat tire and thinking, “Well, I already have one flat tire, might as well slash them all.” If you go overboard for a meal, or a day, or a week, you can stop at ANY TIME. You don’t need to wait until tomorrow, or Monday, or next month.

• DO eat cleanly.

When I talk about clean eating, that just means eating as much unprocessed food as possible. Fruits and vegetables, whole grains, legumes, nuts, etc. The closer the food is to its natural state, the better! I find that after a couple days of overdoing it, eating a ton of raw fruits and veggies helps my system get back on track (though I wouldn’t suggest eating those foods exclusively). Raw produce has tons of nutrients and fiber, which can help move all that salty, bad-fatty, and sugary stuff out.

• DO move.

There’s nothing like getting sweaty to get over a food hangover! Don’t overdo it in the gym, but do stick to your normal exercise regime, even though you might be feeling extra sluggish. The day after a weekend of indulgence, I like to do a longer period of steady exercise rather than a shorter, more-intense session, but really, it’s whatever feels good to you.

• DO hydrate.

Being low on fluids will only make you feel worse. Try to counteract the bloat you may be feeling with plenty of H2O (and definitely avoid any heavy or caloric drinks!).

maryrambin:

— By Nutritionista

This is going to be a tough post for me to write because I’m not entirely sure I have it totally figured out yet. The issue? Having a significant other, close friend, or family member who just doesn’t eat the way you do, doesn’t see the point of it, and isn’t particularly supportive.

I’ve been extremely lucky to have a family that supports my healthy eating habits 100%. From the time I was a kid, the “worst” food my parents ever kept in the house was tortilla chips. They always had sparkling water instead of pop, fruit leather instead of fruit roll-ups, and Shredded Wheat instead of Lucky Charms. Sure, we’ve all gotten wise to healthier habits as we learn more about nutrition (white pasta was a huge staple in my house growing up), but for the most part, my family has always been fairly health-focused. As I’m sure some of you have seen, my dad is always up to cook new, exciting, delicious (yet still healthy) foods. The rest of us are only too happy to partake.

But I do have a few friends and a boyfriend who just don’t buy what I’m selling in terms of healthy eating. I have friends who can eat whatever they want and feel fine. They even look great. It becomes hard to stick to my principles when I’m around them. My boyfriend is gradually getting better, but his idea of healthy food is a McDonald’s salad (not the worst thing you could eat, but still.). He won’t try tofu or whole wheat pasta, and he’s fine going several days without getting any veggies besides some lettuce on his sandwich. When I’m with him, I go out to eat more and eat more of what he eats, which ends up being food I would never normally seek out.

So here’s what I’ve come up so far with to deal with people who don’t see food quite like you do:

• BYOS!

(Bring Your Own Snacks.) I really can’t stress this enough! I always regret not bringing my own snacks when I’m heading to my boyfriend’s for the weekend. I end up eating whatever he has around, which is usually Doritos or high fructose-laden granola bars.

• Plan to cook together.

Make it an activity you can do together. If you’re cooking a meal, it usually means you’ll have a little more control over what goes in the pot (or pan, or oven, etc.). It’s incredibly hard to cook something on your own that approaches the un-health of most fast food or “casual” chain restaurant food. Try deep frying something in your own kitchen… it’s not that easy!

• Do your homework.

If you know you’ll be going out to eat, do some research about viable restaurant options and what everyone involved could potentially eat and enjoy. Good picks for both the health-conscious and not-so-health-aware: sushi, Middle Eastern (my boyfriend and I eat Middle Eastern all the time… luckily, we both love Greek salad!), and soup & sandwich places.

• Keep staples everywhere.

Whether it’s your parents whom you visit regularly, a friend whose house crash at often, or a significant other you spend a lot of time with, if they’re cool with it, you can keep some healthy basics in their kitchens. I keep cereal I like at my boyfriend’s so I know I’ll at least have a healthy breakfast.

• Don’t ever feel bad for being picky!

You deserve to eat exactly what you want, enjoy, and feel comfortable with. Don’t let anyone make you feel guilty about it. In the same vein, don’t ever make anyone else feel bad for eating the way they do. I know that as a health-conscious person, I’m often tempted to make comments about what my loved ones are consuming, but I try to keep my mouth shut as much as is humanely possible. Trust me, nagging them won’t change their behavior one iota.

• Learn how to say no, and mean it.

When someone asks you if you want to share those greasy mozzarella sticks as an appetizer, you have every right to politely decline and MEAN IT. I’m much too easily persuaded into eating what everyone else is eating, to my own detriment. I end up being unhappy, often paying more than I intended if we’re out to eat, and feeling uncomfortable. It might take some practice to turn people down, but it’s an excellent life skill to have. I’ll fully disclose that I need to work on this one. This is typical… boyfriend: “Do you want ice cream?” me: “…No?…” boyfriend: “We’re getting ice cream.”

• Indulge WHEN you choose to and with WHAT you choose to.

As you hopefully know by now, I do indulge (and often!). My indulgences, however, might not look like yours. Or my sister’s. Or my boyfriend’s. And that’s okay! I encourage indulgence, but I don’t encourage indulgence due to peer pressure. If you’re going out with friends, it can help to plan your indulgence ahead of time so you don’t go overboard. Inevitably, being around people who are having cocktails or eating dessert will make you want those things, too. If you’ve already planned for it, it can easily fit into a healthy lifestyle.

• Feel good about your choices.

Whatever choice you end up making while hanging out with other kinds of eaters, don’t allow yourself to feel guilty. Like my girl Jillian Michaels says, one piece of cake is not going to break you or make you fat. Even 5 cookies in one sitting won’t do that if you ultimately live a healthy lifestyle. Punishing yourself by being overly restrictive later on is just going to be a bigger setback in the long run.

Note: I wrote another post awhile back about not gaining love lbs. while in a new relationship, which you can read here.

That time of the month? I got you covered…

maryrambin:

—BY NUTRITIONISTA

Recently, reader Stephanie asked which foods she can incorporate into her diet while she’s on her period to help her beat the bloat and sluggishness that often accompany that time of the month.

Eating during your period is tricky. I always crave carbs and sweets, but eating too much of those things while on my period never fails to make me feel worse. Rather than trying to eliminate foods, focus on adding more of the following types of foods to ensure you feel great while you’re on the rag (sorry menfolk, this post isn’t totally relevant to you, although the foods below are healthy for everyone!):

• Food with calcium.

Dairy products obviously contain calcium, but if you don’t eat dairy, try dark leafy greens, like kale or spinach. You can pretty much incorporate greens into every meal: spinach in a breakfast green monster, salad for lunch, and sauteed greens for dinner.

• Complex carbs.

Your brain is telling you to reach for that cookie, but your crampy belly will thank you if you have a piece of sprouted or whole grain bread with an indulgent topping, like honey and almond butter, or PB & dark chocolate chips, instead.

• Foods with magnesium.

Foods rich in magnesium, like beans, tofu, and nuts, are thought to reduce bloating in menstruating women. Shoot for at least 200mg per day.

• Foods rich in vitamin E.

A great source of vitamin E is avocado. You can whip up some guac or just slice one up and go to town! I love raw avocado as a snack.

• Foods full of vitamin B6.

This powerhouse of a vitamin aids in the metabolism of proteins and red blood cells, and has even been shown to relieve symptoms of depression. Potatoes and bananas are great sources of this vitamin. Snack on a banana and nuts to get your magnesium and B6 fix.

• Foods with iron.

Iron deficiency is the most common nutrient deficiency among women. Make sure you’re getting enough by consuming lots of dark greens, beans, and nuts. Red meat and eggs also contain iron, but it’s a myth that they’re the only good sources of it.

• Foods containing vitamin C and zinc.

Red berries, kiwi, and bell peppers have plenty of C, as do broccoli, spinach, and tomatoes. Pumpkin seeds are a great source of zinc. Add them to oatmeal, cereal, or salads. Top a sweet potato with pumpkin seeds, wilted spinach, a small handful of nuts, and a sprinkle of goat cheese for a delicious meal that incorporates many of the items on this list.

• Water, water, water.

Getting dehydrated is the easiest way to feel horrible when you’re on your period.

• Avoid salt.

I’m sure you’ve heard this before, but not only can salt interfere with the absoption of certain minerals, it also causes more bloating at a time when that’s the last thing you want.

Is anyone seeing a pattern? The same types of foods are the answer to lots of problems (lack of energy, out-of-control hunger, period woes). In my responses to your questions, you’re seeing the same types of foods again and again: greens, beans, nuts, fruit, whole grains, etc. This isn’t a secret, but… regardless of what issues you’re having, those foods seem to be the cure! They offer hands-down the most nutritional bang for your calorie (and monetary!) buck. Stock your kitchen with those and it will be hard to go wrong.