The Un-Diet: Say NO to Dieting in 2014

So you're on a diet, eh? Undoubtedly the most popular New Year's Resolution is to lose weight, meaning going on a diet. I hate diets and completely disagree with them. You could say I am an old fashioned Nutritionist when it comes to making changes in your life. If you've read yesterday's post, New Year, New You - 5 Tips to Help you Stick to your New Year's Resolution you'll see that I am a believer and advocate on finding balance in your life. For the sake of this blog post I will be using the word diet, as in what you eat. If your New Year's Resolution is to lose weight then please consider not going on a diet and instead making a lifestyle change. Concentrate on getting healthy and naturally the excess weight will come off.  Please take it from me when I say dieting does not work! Have you heard the phrase, easy come, easy go? It also applies to dieting. Drastically cutting calories will give you weight loss but as easy as it came off the easier you'll pack it on, and some. So say no to dieting, will ya? No more grapefruit diets, master cleanses, cabbage soup diets and all that other garbage. Just eat, and eat well. Here's how...

Eat Whole Foods – This means eat foods that are closet to their natural state or closet too natural state. For instance, eat a baked sweet potato as opposed to a bag of potato chips, which has been processed, striped of its nutrients and saturated in oil and salt. Enjoy a crisp apple as opposed to packaged applesauce which in most cases contains refined sugar and preservatives. Choose sprouted or multi-grain breads over refined wheat where the bran and germ (the reservoir for vitamins, minerals and essential fatty acids) have been removed.

Choose Certified Organic – The term organic simple means foods that have not been exposed to pesticides, herbicides, fungicides, hormones, fertilizers and other harmful chemicals during their growing stages. More organic in the diet means less toxic material entering the body, therefore less work your body has to do to get rid of it and less damage to your body. Your body is an organic being and needs organic, natural foods to be well. Certain organic foods can be pricey and others are quite comparable to non-organic. Find a ratio of organic and non-organic foods in your kitchen that fit your household budget. Fact: If you are healthy and eating all fresh, organic foods you should have no body odor. Body odor is a sign of toxicity. See: Spring Cleaning: Your Body for more information on toxicity in the body.

Choose Foods that are Dense in their Nutrients – When making food choices concentrate on picking foods that are dense in their nutrients. For example, eat oranges for their vitamin C and Kale for its calcium. Also, go for more nutritious foods; romaine lettuce over iceberg lettuce, yams over white potatoes, brown rice over white rice and lean cut meats over organ meats and pork.

Moderation, Variety and Rotation – We are all human and sometimes you just want to go out and have a burger and a beer with your bff. Let yourself have a cheat day and don’t feel guilty about it. A cheat day is an example of having moderation in your diet. Remember this: Everything in moderation, even moderation. Don't be too laid back, you must own your lifestyle change to stick with it. Variety is just as important. A good rule of thumb is to buy brightly coloured fruits and vegetables to ensure you are getting a variety of different vitamins and minerals in your diet. Remember this: Similar Colours = Similar Nutrients. Lastly, make sure to rotate your foods every day. Eating the same foods day after day can result to food intolerances.

Drink Water – Drink fresh spring or distilled water everyday. Your body is 55% body after all so it just makes sense! How much you ask? Divide your body weight by 2 and then divide by 8 to get the number of 8oz glasses of water you should drink per day.

Balance – Find a diet that is realistic and complements your lifestyle that way it becomes a part of your life and not just another fad. Balance in nutrients, food groups, flavours and colours, prevents boredom and nutritional imbalances. For more information on realistic goal setting read: New Year, New You - 5 Tips to Help you Stick to your New Year's Resolution 

Pledge that 2014 will be the year you finally say NO to ridiculous dieting. Eat, eat well and be well. Don't make it complicated because it's not. 


You may also find these articles I wrote helpful:
Tips on Healthy Snacks
Sports Nutrition: Pre-Workout
Sports Nutrition: Post-Workout
Top 5 Healthy Sugar Substitutes 
5 Stress-free Stress Busters



The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage. 

Originally posted on January 2, 2012. 

Earth Day 2012: 10 Reasons Why you should choose Organic

The term ‘organic’ simple means foods that have not been exposed to pesticides, herbicides, fungicides, hormones, fertilizers and other harmful chemicals during their growing stages. More organic food in the diet means less toxins in our soil, air and water and less toxic material entering the body, therefore less work your body has to do to get rid of it and less damage to your body.

Choosing local reduces carbon emissions from planes, trains and automobiles and supports your local farmers. When these non-local foods ride in trucks for a few days they lose some of their nutritional quality and taste. You should also keep in mind that local produce for instance is harvested at its peak whereas non-local is picked when it’s not even fully ripe. This ensures the produce will not rot on its way to the supermarket.

Top 10 Reasons to Eat Organic

 

Healthier

Organic food contains higher levels of vitamin C and essential minerals such as calcium, magnesium, iron and chromium as well as cancer-fighting antioxidants.

Contains more nutrients

Organic farming practices create higher-quality soil that produces more nutritious crops. Organically grown crops are more nutrient dense and contain more antioxidants.

GMO free

Eighteen percent of all genetically-modified seeds are engineered to produce their own pesticides. Research shows that these seeds may continue producing pesticides inside your body once you’ve eaten the food grown from them! Organic certification standards prohibit the use of genetically modified organisms.

Tastes better

Organic farming starts with the nutrients of the soil which eventually leads to the nourishment of the plant and ultimately our palates.

Organic farming works in harmony with nature.

Britain's Soil Association reported that organic farms have five times as many wild plants with 57% more species, 44% more birds and twice as many butterflies as non-organic farms.

 

Organic farming is better for the soil.

Organic farming techniques help to build soil on an ongoing basis thereby preventing topsoil erosion and organic soil contains up to twice as many beneficial microbes, earthworms and insects as non-organic soil.

Organic farming can feed more people.

A 2002 Greenpeace report showed that organic farms in Ethiopia produced 3-5 times more food than non-organic farms; corn production increased by 20–250% on Brazilian organic farms and in Peru organic crop yields increased by 150%.

Certified organic food carries a guarantee

Any food product that bears an organic certification label is your guarantee that it has been grown and handled according to strict organic production standards and that absolutely no toxic chemicals have been used.

Organic farming is climate-friendly

Studies have shown that organic soil stores up to 33% more carbon than non-organic soil, which directly helps in the fight against global warming.

Organic foods are supportive of growing children’s brains and bodies 
Children’s growing brains and bodies are far more susceptible to toxins than adults. Choosing organic helps feed their bodies without the exposure to pesticides and genetically-modified organisms, both of which have a relatively short history of use (and therefore safety).

The Dirty Dozen: Top 12 Most Heavily Sprayed Crops

FDA and USDA research shows high levels of pesticide and chemical contamination in these common foods:

1) Beef, Pork and Poultry

2) Meat, Cheese and Butter

3) Strawberries, Raspberries  and Cherries

4) Apples and Pears

5) Tomatoes

6) Potatoes

7) Spinach and other greens

8) Coffee

9)  Peaches and Nectarines

10)  Grapes

11) Celery

12) Red and Green Bell Peppers

10 Key Components of a Healthy Diet

When I first started Holistic Nutrition College the very first book we studied was Staying Healthy with Nutrition By Elson M.Haas, M.D. The text is easy to read with the Holistic Nutrition philosophy clearly written in its pages. Natural, Alive, Good quality.

In so many ways the human body is a mystery. Its complexity will keep scientists questioning the Whys and How’s for centuries to come. One of my jobs as a Holistic Nutritionist is to empower my clients to take ownership of their bodies and use their mysterious machines to its fullest potential all while keeping the process as simple and enjoyable as possible.

When first meeting with a client my goal is to clean up their current dietary intake taking into account the Holistic Nutrition philosophy. Natural, Alive, Good quality.

For the past 5 years I have used Haas’ 10 Keys Components of a Healthy Diet as a foundation for my Nutrition counseling.  You could say these are my 10 Commandments.

1)     Natural foods – Choose foods which are in their natural state or closet to natural state. The closer to nature our foods are the more nutrients, energy and vitality they contain. Plant foods (fruit, vegetables, nuts, seeds, legumes, whole grains) should constitute 80-90% of your dietary intake. Animal proteins make up no more than 10-15% of the diet and good fats 5-10%.

2)     Seasonal foods –Buying local ensures you are buying foods from the season which you are currently in. Hass says, Eating seasonally is important first for providing the right type of fuel to protect us from the climate as our environment provides the best foods to support our health and keep us in balance. When international foods ride in trucks for a few days they lose some of their nutritional quality and taste. You should also keep in mind that local produce for instance is harvested at its peak whereas non-local is picked when it’s not even fully ripe. This ensures the produce will not rot on its way to the supermarket.

3)     Fresh foods– Means foods which are raw or as close to freshly picked as possible. Most nutritious to least nutritious:  Raw (includes dehydrated), Steamed, Frozen, Dried, Canned.

4)     Nutritious foods– Choose foods that are dense in their nutrients (example: orange for its Vitamin C) and go for more nutritious food (example: romaine lettuce over iceberg lettuce)

5)     Clean foods– Choose Certified Organic when possible. The term organic simple means foods that have not been exposed to pesticides, herbicides, fungicides, hormones, fertilizers and other harmful chemicals during their growing stages. More organic food in the diet means fewer toxins in our soil, air and water and less toxic material entering the body, therefore less work your body has to do to get rid of it and less damage to your body. If organic is not possible wash food thoroughly with a natural produce cleaner.  My favourite:  Nature Clean http://www.naturecleanliving.com/produce_wash

6)     Tasty and appealing foods– Taste comes from mineral content. The higher the mineral content in the soil the better the food tastes. Make your food appealing by thinking of your plate as a blank canvas and your food as the paint. Make beautiful art with your food. 
      For inspiration visit here: http://mywholesomehome.blogspot.com/p/in-kitchen.html

7)    Variety and rotation - A good rule of thumb is to buy brightly coloured fruits and vegetables to ensure you are getting a variety of different vitamins and minerals in your diet. (similar colours=similar nutrients). Make sure to rotate your foods every day. Eating the same foods day after day can result to food intolerance's. (http://www.mayoclinic.com/health/food-allergy/AN01109) 

8)     Food combining –  

      Eat fruit alone - Fruit contains simple sugars that require no digestion therefore will stay in the stomach for a short period of time. If you eat fruit directly after a meal, the fruit sugar will stay in the stomach and ferment on top of the other type of food you just finished eating. Eat fruits 30 minutes before a meal or 2 to 3 hours after a meal. 

      Do not mix animal proteins (chicken, fish, red meat, pork) with concentrated starches (pasta, rice, potatoes) at a meal 

      Eat animal proteins with green leafy vegetables

      Eat plant proteins (legumes, soy) with any vegetable

Eat nuts and seeds alone

9)     Moderation – Smaller more frequent meals. Adopting a pattern of eating smaller, more frequent meals provides a number of benefits to both your health and weight loss goals. You're less likely to overeat, and you'll have a longer lasting flow of energy to help keep you active and your mood balanced. Three main meals plus two snacks daily is generally recommended.

10)     Balance – Find a diet that is realistic and complements your lifestyle that way it becomes a part of your life and not just another ‘fad.’ Balance in nutrients (macro and micro nutrients), food groups, flavours, colours and acid-alkaline, prevents boredom and nutritional imbalances.

What are your 10 Key Components of a Healthy Diet?

Source- Staying Healthy with Nutrition Elson M.Haas, M.D.

Review and Giveaway: Two Girls Cooking

Two Girls Cooking is a Toronto-based company run by two girls...um, cooking. Annaliisa and Tammy are fellow Holistic Nutritionists who are committed to producing raw, organic, gluten-free, Vegan, nutritious snacks. I first was introduced to Two Girls Cooking a few months ago while shopping at The Wholesome Market. I was waiting in line when a nice young woman asked if I would like to sample some vegetable crisps. I did, of course. Who turns down free food? She gave me a Mr. Rutabaga Smith crisp. It was delicious. Sweet and bursting with flavour. "Who makes these?", I asked the woman. "Two Girls Cooking. Two local Nutritionists," she happily answered. I thought to myself, "Delicious, nutritious, local and made by two fellow Nutritionists... Sold!" So I bought a pack and it was done by the next day.


You could imagine how ecstatic I was when Annaliisa personally dropped off some products to review. She brought Sweetie's Zesty Carrot crisps, Better Than Cheddar Kale Chips and a new product, Katch-up! Kale Chips. I couldn't wait to dig in!

Sweetie's Zesty Carrot

Jackson and I just walked in from grocery shopping when Annaliisa dropped by. It was perfect timing. We were both in need of a snack. Annaliisa suggested I spread some almond butter on the Sweetie's Zesty Carrot crisps for Jackson. "Kids love it", she gushed.Of course I took her advice and spread some raw almond butter on the crisps and added some sliced banana for appeal.

Jackson literally ripped the crisp out of my hand. He's 18 months-old, manners do not exist. I'm sure by looking at the picture you will see my son loved the crisps.

I'm always giving Jackson brown rice cakes or Ezekiel wraps and bread for snacks and lunch. This is a great alternative. A must for all mommies of toddlers!


While Jackson was chomping on his crisps my blood sugar was dropping and I needed something to eat FAST! I grabbed the tub of ready-made hummus I just bought; spread it on some crisps and Voila! my snack was ready.

The sweetness of the carrot and the garlic from the hummus was a match made in heaven. I can see myself eating these little crisps everyday. Quick, easy, nutritious snacks. What every busy mommy needs.

Better Than Cheddar Kale Chips

I've tried many different brands of kale chips. With many of them I find they taste stale. What is different about Two Girls Cooking kale chips is when you open the bag you can smell fresh vegetables. 

Better Than Cheddar Kale Chips are delicious crispy kale chips bursting with the sweet taste of red bell peppers and a presence of cheddar cheese. Weird because there is no cheese listed on the ingredients. I'm not sure how the girls did it but they somehow made a chip that tastes cheesy and still kept it vegan. Well done!

Katch-up! Kale Chips are one of the newest kale chips created by Annaliisa and Tammy. I really like the taste of these ones. Sundried tomatoes are one of my favourites foods and they give these chips that ketchup flavour. Similar to a fresh bag of ketchup chips from when I was little, but better for you.

Two Girls Cooking would like to award 1 lucky My Wholesome Home reader a bag each of Sweetie's Zesty Carrot, Better Than Cheddar Kale Chips and Katch-up! Kale Chips.

To Enter
Become a My Wholesome Home blog follower and visit Two Girls Cooking website and leave a comment below about your favorite product, something you learned about their product and/or company or tell me what your favourite Two Girls Cooking product is.  (1 entry – you must do this first step or other entries will be in valid)
Extra Entries (leave a separate comment for each one):

* Blog about this contest (2 separate entries—make sure to leave the direct link to your blog. Also, include link to my blog in your posting)

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*Follow @TwoGirlsCooking  on Twitter (1 entry) 

* Tweet this giveaway (1 entry), leaving a direct link to your tweet in the comments. You can tweet once per day (leave a comment each day). You can copy and paste my tweet if you'd like: #giveaway Win @TwoGirlsCooking Vegan Snacks from @mywholesomehome  

* Read one of my blog entries and leave a comment (besides: "cool", "awesome", "thanks")  - (1 entry)

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Remember:
*If you posted on your Blog, Twitter or Facebook page be sure to include the direct link to your post so I can check it out and also so I can return the follow.

Canada addresses only.

You must do the first entry in order to enter.
You will have until Saturday July 31 at 11:59pm EST to enter.
The winner will be chosen via random number generator the next day and notified by email. I'll also post the winners on my blog here. If I don't hear back from the winner within 72 hours, I'll pick another.

Cheers to a Wholesome Home!
Melissa