How to stick to a diet?

by Lucy | Oct 28, 2019 | Nutrition Questions Answered

Why is it so hard to stick to a diet and not cheat? Many fad diets that claim to work are not sustainable for the long-term. They come with many rules and restrictions that often backfire. Most do not stick with a diet for long even if they see initial results. Have you been on a diet, come close to your goal, and then found yourself going backward?

Help! I keep cheating on my diet.

You are not alone. This is a very common phenomenon for dieters. They are really diligent about following the rules of their diet, but then something happens. They get invited out to eat, they have a stressful day, or they succumb to the temptation of the sweets sitting out on the counter. Then they feel awful, defeated, and like they have to start back at square one.

Finish Line Mentality

Even those who see great results from dieting can struggle to keep things going in the long term. Going on a diet can sometimes feel a bit like a race. You have an end goal in mind and you make changes to reach that goal, but the changes never become habits. At Well-Balanced Nutrition, we call this the finish line mentality.

A few years ago, I had the wonderful experience of participating in Toastmasters. My mentor in the group encouraged me to earn the competent communicator title which required that I give 10 speeches. It was quite exciting. I was time planning, practicing, and presenting a new speech nearly every month. I felt more confident and competent by the end of that year. Then I stopped going to Toastmasters… Luckily for me, I still enjoy practicing and doing public speaking events; however, I stopped gaining new skills and feeling as confident as I did while attending the meetings. This is an example of reaching the “finish line.”

It’s not you, it’s the diet.

Going on diet-after-diet can start to feel like a wild roller coaster ride. At times it’s fun and exciting, but more often it leaves us feeling frustrated and defeated. I bet you could ask a friend or coworker and they would explain this has happened to them too.

Maybe, you thought this time is different and you were not just going on a diet but making a lifestyle, yet you fell off the wagon anyway. Whenever someone takes on a new way of eating we remind people that wellness is an ongoing journey. Making small, attainable changes that can turn into long-term habits is the best approach to reaching your health and wellness goals and that requires continued effort and growth.

 What to do instead of dieting?

Not surprisingly, we recommend the Well-Balanced Way. This includes a few steps you can start today!

1. First, assess if you are falling victim to the diet mentality. It promises big results if you just keep your willpower strong. Unfortunately, will power is not a great source to rely on.
2. Second, it is important to make the decision to ditch the diet approach and go another way. It may seem silly, but stating it out loud and/or writing down your goal is a very important step in the journey.
3. Third, focus on your habits and your unique nutrition needs. Healthy habits are the things you do routinely that honor and serve every aspect of your health and well-being.

Food for thought:

Ask yourself:

• Who do I need to become in order to achieve this goal?
• What resources do I need?
• Who will be on my team?

Would you like a nutrition coach to help empower, educate, and encourage you? We are here to help.

Is Coffee a Health Food?

by Lucy | Sep 12, 2019 | Nutrition Questions Answered

Can you boost your health with coffee? Is it a guilty pleasure or a natural superfood?  We thought we would shed some light on the science behind coffee.

If you are like me, coffee strikes an emotional cord  – you love starting your day with a warm comforting cup of coffee. Is this a guilty pleasure or can your morning coffee be a part of a healthy, balanced diet? Good news! Coffee is a natural superfood. Today we are breaking down 5 ways coffee can boost your health. Plus, what to consider when making coffee part of your healthy lifestyle and fun ways to enjoy it.

Five ways coffee can boost your health:

• Provides Antioxidants

  • Coffee beans are rich in antioxidants. These components protect you from damaging free radicals that can cause harm in the body. As you can see in the chart below, coffee delivers more antioxidants than certain fruits and vegetables!

• Improves Athletic Performance

  • Athletes who take in caffeine pre-exercise burned 15% more calories for three hours post-exercise than those who don’t. A little caffeine post-workout may have benefits too. Compared to consuming carbohydrates alone, a caffeine/carb combo was shown to increase muscle glycogen by 66% after intense exercise, allowing athletes to exercise harder and longer next time.

• Diabetes Prevention

  • This 2014 study showed that participants who increased their coffee consumption by more than 1 cup per day over a 4 year period had an 11% lower risk of type 2 diabetes in the subsequent 4 years compared with those who made no changes in their coffee consumption. Participants who decreased their coffee intake by more than 1 cup per day had a 17% higher risk for type 2 diabetes.

• Lowers Risk for Liver Disease

  • This meta-analysis suggests a 40% reduced risk of liver cancer in coffee drinkers. Research also suggests that coffee consumption is associated with a lower risk of other liver conditions as well.

• Cancer Prevention

  • Coffee is valued for its high antioxidant value and phytochemicals, so it is no surprise that coffee has been linked to lower risk for certain types of cancers and may promote longevity. According to the American Institute for Cancer Research, “coffee drinkers may live longer than non-coffee drinkers, having lower risk of dying from many cancers – as well as other chronic diseases.”  You can read more about the research on the AICR website here.

Most are pleased to hear that there is evidence that supports the theory that coffee is a health food. And, all of these benefits are great. However, there are some things to keep in mind when enjoying your coffee. When thinking about how coffee fits into your lifestyle, ask yourself the following questions:

So my indulgent latte is good for me? Well…

If we are being honest, it’s really easy to outweigh the benefits of coffee when you start adding a lot of creamer, sweeteners, and syrups. Added sugars and artificial sweeteners have negative health consequences. There are healthier ways to enjoy a cup of coffee. Try frothing your own milk at home or slowly weaning yourself away from the syrups and creamers.

Is regular or decaf coffee best? It’s Personal.

Some individuals may benefit more than others from the effects of different food and beverages. This holds true for caffeinated coffee. Genetic variations can affect how fast you metabolize caffeine. Those who are fast metabolizers may get the most benefit from drinking regular coffee and those who have impaired caffeine metabolism actually may have some risk associated with drinking caffeinated coffee. Similarly, certain genetic variations have been linked to caffeine consumption causing anxiety. If caffeine doesn’t sit well with you or gives you an edgy feeling, you may want to stick with decaf or give up coffee for a week to see if makes a difference for you.

Does quality matter? Absolutely.

When it comes down to it, quality really does matter. We love a good bargain, but if you go for the cheapest coffee grounds at the store or get your coffee from the gas station, those coffee beans may contain a higher ratio of bean defects (such as insect damage, over-fermentation, and oxidized beans) and higher levels of mold. Plus, the coffee could be stale and acidic. Many of the benefits of the coffee compounds will still be present, but so will toxins and chemicals that can create adverse health effects.

Ways to enjoy your coffee:

When we add artificial sweeteners, corn syrup, sugar on sugar, syrups, more sugar– they start to outweigh the benefits of coffee. If you want some sweetness to your coffee try adding a little stevia, monkfruit, or erythritol. Get creative and throw in some cinnamon or ginger. If you use creamer, make sure to check out the ingredient list. You may be surprised about what’s in it.

Think outside the coffee mug. Check out these fun ways to add it to your food.

Coffee isn’t just for drinking, try cooking with it! Use the grounds in anything from baked goods, smoothies, energy bites, or [combined with dried herbs] as a coating for steak or fish. Here is just one of the delicious coffee recipes from our meal plans for you to try  – another favorite to search for in our database is the Salted Caramel Latte Smoothie 😋. {Sign up for a free trial of any plan to explore all coffee recipes}:

Vanilla Coffee Bean Cashew Butter 

Drink it hot or pour yourself a nice glass of cold brew…

Because coffee acids are better extracted at high temperatures, cold brew can be up to 60% less acidic than hot brewed coffee. Great news if you worry about acid reflux. Plus, many people love the smoother, sweeter flavor of cold brew. Since fewer acids are extracted than from a typical heated brewing process, it doesn’t have the same bitter bite to it that can be off-putting for some. Here is a guide to brewing the perfect cup of coffee.

Now you can sit back, relax, sip, and experience the health benefits that coffee has to offer. Have any questions you want to ask us? Let’s grab a cup of coffee and chat – reach out today.

Should I be detoxing?

by Lucy | Jul 27, 2019 | Nutrition Questions Answered

Detox is a popular word these days. It often comes along with the promise of weight loss, mental clarity, a clean system and increased energy. Is it legit or is it too good to be true? In this article, you’ll learn the basics of detox, how to support your body’s detox systems naturally, and what a detox plan should and shouldn’t include. 

What exactly is detox?

Detoxification, or detox for short, refers to the way we eliminate or neutralize toxins through the colon, liver, kidneys, lungs, lymph glands and skin. It is a very important and normal process in our body that is there for us 24/7.

What are toxins?

Simply put toxins are substances that are poisonous to our bodies. They can come from the environment, the food we eat, and what we put on our skin. They can also be produced inside of our bodies. Tobacco smoke, alcohol, pesticides, BPA, and mercury are just a few common toxins we may be exposed to regularly.

It’s In Our Genes

Everyone’s body is unique in how efficiently it clears toxins and this depends on our genes. Most of us can get rid of toxins effectively and efficiently, while others may have less efficient systems.

What can I do to help my body get rid of toxins?

It is wise to support your body’s detox system by limiting your exposure to toxins and making food and lifestyle choices that support the body’s detox efforts.

Natural Ways to Support Your Detox System

Luckily, we don’t need to do anything really drastic like a colon cleanse or a juice detox to feel good and support our detox pathways. Our organs are most likely doing a great job eliminating anything our bodies deem dangerous. We CAN make their job a little easier though. Here are a few ways to do that. 

• Avoid potentially carcinogenic compounds to reduce chemical load.
  • We are exposed to 100,000 to 200,000 chemicals routinely so it is not realistic to think we can eliminate our exposure to ALL toxins. We can, however, make several small choices that will help such as using glass rather than plastic, buying food from farms that limit their pesticide use, and carefully choosing our seafood to avoid too much mercury.
• Exercise and sweat.  While sweating won’t eliminate all your toxins, a small number of water-soluble toxins can come out when you sweat. This is just another great reason to move our bodies!
• Regular bowel movements can keep toxins moving along.
  • Getting adequate fiber intake through plant foods and drinking plenty of water are critical steps you can take to allow your body to eliminate toxins.
• Eat legumes & fermented foods to support the gut microbiome, which plays a role in the detoxing process.
• Eat fruits and vegetables 5 times a day. Consume a variety to benefit from a diverse amount of antioxidants. A few great choices for detox purposes:
  • Beets
  • Avocados
  • Broccoli, Kale, Cauliflower
  • Lemons and other citrus fruits
  • Berries

Is a Detox Diet Safe?

We understand the desire to start over with a clean slate and refocus your food choices at times.  However, it doesn’t require a strict detox plan or starvation to start fresh and feel better. In fact, detox plans that call for fasting can be harmful to some people with medical conditions.

If your habits aren’t serving you well, it is always best to address the underlying problem with one of your friendly nutrition coaches or your doctor. Taking it one step at a time is often much more conducive to creating a healthy habit than eliminating several foods at once as a detox program might call for.

Be wary of the detox diet if..

• It promises to flush out the toxins. This is worrisome because you may also be flushing out healthy gut bacteria that you need. Remember your body has a great system already in place for ridding itself of toxins and there are several natural, gentle ways to support it.
• It promises weight loss. Yes, you will lose weight but the promise is not for sustainable weight loss and most of it will be water weight. There is a very slim chance that the weight will stay off once the detox is done unless you work on your habits after the detox.
• It’s extreme. You always need to be careful with plans that include fasting or drinking only juice/water.
• It seems like a quick fix. We know that there is no such thing. Trust us, we wish we could offer a quick fix, but it’s just not possible. If it sounds too good to be true, it probably is.
• It uses laxatives.  A laxative regimen can cause dehydration, deplete electrolytes, and interfere with normal bowel function. 
• It’s for the wrong reasons. If you think you need to punish your body, cleanse your body or undo bad habits, let us be the first to tell you that a strict detox is not the answer.

A Reasonable Detox Plan

A reasonable detox plan will include satisfying and nutritionally balanced meals, plenty of liquids, and a focus on nutrient-dense whole foods like fruits, vegetables, nuts, seeds, and beans. The goal might be to replace all processed foods with more natural foods and limiting or avoiding things like soda, chips, candy, etc. It may also encourage fasting for 8-14 hours overnight to allow your body to digest, rest, and work its wonders. These are all reasonable ways to support a healthy detox system and a healthy body.

Bottom Line

The body’s detox systems are designed to fight off most environmental insults and the effects of the occasional over-indulgence. If you’re generally healthy, we recommend directing your efforts toward giving your body what it needs to maintain its amazing self-cleaning system — a well-balanced diet, plenty of fluids, regular physical activity, and sufficient sleep.

Ready to build healthy habits that will last? We are here for you! Start now.

Can alcohol be a part of a healthy, happy lifestyle?

by Lucy | May 2, 2019 | Nutrition Questions Answered

It is a warm Spring day in Durham, NC (or your hometown) and your friends, coworkers or honey has invited you to hang out at [fill in the blank], your favorite hip place to sit outside and enjoy a microbrew, glass of wine or signature cocktail. There is no shortage of opportunities to enjoy a “cold one” when the weather gets nice. It seems like it is what you DO this time of year. You may enjoy one after working up a sweat in a boot camp class or sip some wine after a refreshing yoga session.

As a wellness enthusiast, you may have wondered, can I drink alcohol and still be healthy?

If you are a client or follower of Well Balanced Nutrition, you know that we focus on holistic health and wellness that goes beyond simple nutrition. When we answer the question, is drinking alcohol healthy for me, we must look at it from all sides – or as many as possible. I wish that it was a simple answer – “yes, it’s nutritious” OR “no, steer clear.” It’s more complicated than that and it is very personal. Let’s dive into the research, look at things you should consider and how this can all be brought back to your personal wellness journey.

Research suggests moderate drinking is heart healthy.

In 2016 an international consensus statement came out stating that moderate amounts of drinking can benefit your heart by preventing the occurrence of disease and deaths caused by heart disease. That’s a pretty big deal considering heart disease is the leading cause of death for both men and women. Cheers to that, right!?

First, let’s stop and define what “moderate drinking” means. In order to potentially see this heart health benefit, a man must stop at 2 drinks per day and women must stop at one drink per day. Before you wine-lovers get too excited, this does not mean pour an entire bottle of wine into one wine glass. (Have you seen those hilarious memes!?)

One drink is defined as:

Photo Source: RethinkingDrinking

But before we raise our glasses, a newer study says maybe we should drink even less to reduce our risk.

A newer study updated in 2018, suggests that a better guideline for current drinkers (both men and women) is to drink no more than 7 drinks per week. In their review of the evidence, researchers found the lowest risk of premature death was in those consuming this amount or less.

The heart health takeaway: One 12 ounce beer, 5 oz glass of wine or 1.5 oz shot per day can be protective against heart disease and keep us at low-risk.

While moderate alcohol consumption may benefit our hearts, other evidence suggests that, when it comes to cancer, there is no safe amount.

While heart disease is the number one killer, cancer is right there in second place. It appears that even light to moderate drinking can increase our risks of some cancers. This is true for esophageal, head and neck, and breast cancer.

Other important things to consider

There are many other things to consider when deciding if drinking alcohol can be part of a healthy diet and lifestyle. If you are a pregnant woman or planning to become pregnant, a recovering alcoholic, a person with liver disease, under the legal drinking age or taking one or more medications that interact with alcohol, drinking alcohol poses substantial risks and should be avoided.

The reason you choose to drink matters.

Have you ever thought, “I’m so stressed. I just need a beer (or glass of wine).” If this is a nightly ritual for you, perhaps it is time to think about other more nurturing ways to take care of yourself after a long day or stressful event. The trouble with continuously numbing your pain with a drink (or food) is that it leads to numbing all emotions – even the good ones that you don’t want to miss out on.

Alcohol and Weight loss

For a few reasons, alcohol could be sabotaging your efforts to eat well and lose weight. First, when you drink, your liver will prioritize metabolizing the alcohol and this will put a halt to any fat loss and may even increase fat storage. Also, alcohol increases your appetite and lowers inhibitions making it hard to say no to those pretzels, late night pizza or sweets. Lastly, alcoholic beverages can be high in calories. If you’re serious about losing weight, it’s best to put alcohol aside – or at the very least cut back and choose wisely. Below are calorie counts for alcohol, which vary.

1. Beer — 250 calories
2. Red or white wine — 120 calories
3. Daiquiri — 259 calories
4. Vodka and club soda — 64 calories
5. Champagne — 84 calories
6. Rum and Coke — 91 calories
7. Cosmopolitan — 230 calories
8. Bloody Mary — 140 calories
9. Sangria — 167 calories
10. Plain Martini — 69 calories
11. Margarita — 270 calories

Alcohol and Sleep

Drinking alcohol can interfere with a good night’s sleep. While it may make you drowsy initially, drinking alcohol will make your sleep less restorative, more likely to be interrupted and lower in quality, according to the National Sleep Foundation.

Alcohol and IBS

If you have a sensitive digestive tract, you may already know that alcohol is a gut irritant. It often causes flare ups for people with Irritable Bowel Syndrome. Everybody is a little different. Some might find that they can tolerate a gin and tonic or glass of dry wine, while beer may really trigger symptoms. Not overdoing it and listening to your body will help keep your gut happier.

I get by with a little help from my friends

If you are going to drink, drinking an alcoholic beverage as part of a healthy meal that you enjoy with good company, may quite possibly be the best way to do it. The benefits of drinking alcohol for heart health may not be much alone, but when you pair it with quality social time and/or nourishing food this combination seems to be a key for living a long healthy and happy life. In the pockets around the world with the highest life expectancy, people drink moderately and regularly. As the researchers who study these communities put it…

“The trick is to drink 1-2 glasses per day (preferably Sardinian Cannonau wine), with friends and/or with food. And no, you can’t save up all week and have 14 drinks on Saturday.” – Dan Buettner, Power 9^®

Bringing it back to you and your personal wellness journey.

Now that you know what the research says about your risk, who should avoid alcohol and the many other things to consider, let’s bring the focus back to your individual story. It comes back to figuring out what is right for you. What is your personal and family health history? What are your goals? How does alcohol make you feel? What role does it play in your life? Does it help you live your best life or does it get in the way?

➡️ Let us know in the comments below ⬇️ what your biggest takeaways were from reading this or tell us how alcohol does or doesn’t fit into your healthy lifestyle. Want to improve your habits, but not sure how to get started? We can help. 🙂

Still curious about this topic? Check out these additional resources:

• DrinkAware.co.uk and RethinkingDrinking are two great places to get more facts, information, and tools.
• What is considered excessive drinking? Find out here.
• Consider listening to this interesting podcast, Alcohol: a pour decision? by Science Vs., where they interview several experts.
• A further look at how to weigh the pros and cons of drinking at Harvard’s’ Nutrition Source Blog: Alcohol the Full Story
• Are you a runner or do have an intense fitness routine? Read more about alcohol after exercise here.
  
  

How can I eat well while traveling? Part 2

by Kristen Norton | Apr 16, 2019 | Nutrition Questions Answered

I’m usually pretty good at this, but recently, I fell apart.

It was crazy at my house for a few weeks in a row as we scrambled to get our house ready to be put on the market. The stress in my home was palpable, and the to-do lists were endless between work, home, and kids. Our comforting routine was all out of sorts, which left me floundering.

Luckily, all the hard work paid off, and the house was under contract before we knew it! That meant when we were away on vacation in Florida, we didn’t even need to worry about dealing with an open house or incoming offers. What a relief!

Bring on the relaxation.

Warm weather, family time, and a blank to-do list had me feeling like….awhhhhhhh. I think I relaxed a little too much because, toward the end of the vacation, I wasn’t feeling too stellar. My diet was a bit off track, my sleep was lacking (my kids always have a hard time sleeping in new places), and my physical activity level was embarrassing.

I knew I didn’t have to make it up, just make it back on track. On the way home from Florida, I reflected on the things I did well and the things that I could have done differently. This builds on the ideas Lucy shared in part one about being picky and sticking to what works well for you.

Fun foods are fun, but only if they don’t stop the fun for YOU.

I reminded myself of what we remind the tribe all the time. Your diet doesn’t need to be perfect.  Annnnd there is a little more room (in my book) for fun foods while on vacation, because, well, it’s vacation! However, having so many fun foods that you feel terrible or wreck your goals doesn’t serve you. Tapping into your intuitive eating skills can come in handy here.

I’ll give you an example. I went out to eat one night in Florida and wanted to enjoy a cocktail. So I had one. Unfortunately, cocktails can include a lot of juice or flavored syrups that make me feel sick. The one I ordered was delicious and fruity – but definitely loaded with sugar. That night, when we returned to the house, I was offered another sugary adult beverage. It sounded fun at the time, but I declined. I knew it might be enjoyable for a bit, but the next day, I’d likely have a headache and an upset stomach. That’s no good when you are headed to the beach!

Your body will usually tell you when you are overdoing it.

Sometimes we don’t end up saying no to that second drink or the dessert. That’s okay. Nothing to beat yourself up about. It happens. If your body responds in uncomfortable ways like feeling bloated, having indigestion, or not being able to sleep well, for example, don’t ignore those symptoms. Take those into consideration next time. In the meantime, you can do this yoga routine to try to feel better.

I know a few people who push through those things and completely zone out from their bodies’ cues. Continously ignoring these signals can lead to health problems, weight gain, and a loss of well-being. Go ahead, tune in, take note, and know where to draw the line next time.

5 Creative Ways To Get Your Veggies In on Vacation

You know we love veggies at Well Balanced Nutrition, so it will likely come as no surprise when I encourage you to find a way to eat them while on vacation. Veggies provide fiber, water, antioxidants, vitamins, and minerals. Here are some things I did on this trip.

1. BYOV. We had some greens in the refrigerator that we took with us in a cooler so they wouldn’t go to waste while we were gone. When we stopped at Chick-fil-A, I carried in a small container of my arugula and ordered nuggets to go with it. Sorry, not sorry! It was the light and yummy meal I needed to get me through the car trip.
2. Once we were there, my husband picked up a veggie tray from the grocery store. It was a simple way to make sure we had veggies that were easy to incorporate. Raw veggies and dip can be a great snack or round-out lunch.
3. Make an egg casserole for breakfast. I love egg dishes because you can make them ahead and sneak veggies in at breakfast. We made this breakfast casserole and even my dad who doesn’t dig most veggies, enjoyed it.
4. Get an order of veggies on the side when you eat out. From my experience, even when the description on the menu lists an array of vegetables in a dish, the amount of vegetables present in the meal is very small. One night, I enjoyed a creamy pasta dish with broccoli at a table overlooking the water. I was right, it didn’t come with much broccoli at all. So I asked for a side of steamed broccoli that I tossed into my pasta to double up the portion.
5. If veggies are just really hard to find or get, focus on fiber-rich fruits like pears, kiwi, blackberries, raspberries, blueberries, and strawberries. Beans can be another good source of fiber.

What didn’t go so well:

After a whirlwind of two weeks, I was ready to rest. Taking it easy is great, but movement is also good for you. I went into sloth mode a little too hard. Sometimes, it’s difficult to find the right balance. In hindsight, I wish I had found a few more opportunities to walk.

If you have young kids, you know – going on vacation is not restful at night. Getting a good night’s sleep can feel impossible.

Make it back!

Vacations are awesome! If you come back from a vacation feeling worse than when you left, maybe it’s time to revisit some of your habits while away. Being an intuitive eater, splurging smartly, and fitting in those veggies may help you come back refreshed and balanced. Or maybe you did the best you can, and giving yourself grace is what you need. In the end, it’s a week or two – it is not an end-all-be-all kind of situation. Don’t beat yourself up. Live, learn, and make it back to habits that make you feel your best at the first opportunity you can.

How about you?

How do you handle vacations?