Based on my experience with intermittent fasting, I have discovered a few characteristics of a person who might really thrive on intermittent fasting. Check out the list below to see if you might be one of them!
Likely Good Candidates:
- Absent or minimal hunger cues or doesn’t mind being hungry – I often hear “I often forget to eat” or “I could go all day without eating”
- Not usually hungry in the morning/prefers to skip breakfast
- Dislikes the structure of tracking calories daily
- Prefers limiting intakes significantly sometimes and not regulating at all at other times
- Schedule that allows eating at “unconventional” times (for 16:8 protocol)
- Goals might include: weight loss, decreased inflammation, reduced risk for chronic diseases like diabetes, heart disease, Alzheimer’s
Likely Not Good Candidates:
- Frequent hunger (every 3-4 hours or less)
- Regular breakfast eater
- Prefers more structured eating regimen
- Prefers moderating intakes a little each day to an “all or nothing” mindset
- Goals might include: weight loss, muscle gain, reduced risk for chronic diseases like diabetes, heart disease, Alzheimer’s
If you want to learn more about creating a personalized plan to meet your goals and fit your lifestyle, visit my practice website and set up an appointment!
Be sure to enter your vote for Dietitian on a Diet’s next feature! The runners-up are:
High Intensity Interval Training (HIIT)
This is a style of exercise training that involves training at…well, high-intensity intervals. This pattern of exercise involves alternating between lower- and higher-intensity bouts of exercise. Research shows that incorporating high intensity intervals can provide many of the same benefits as lower-intensity exercise, but with a shorter amount of time spent exercising. HIIT workouts are often promoted for fat loss, aerobic fitness, blood sugar management, decreasing inflammation, and improving cholesterol.
The term “intermittent fasting” has been used to describe a wide variety of eating styles and schedules, all based on the premise that fasting has metabolic benefits. These eating styles incorporate regularly scheduled “fasts”; some include complete fasts for 1 or more days per week or 1 week per month, but often (and for the style I would be following) intermittent fasting involves limiting the “eating window” to a certain part of the day and fasting for the remainder. The primary goals with intermittent fasting are often to 1) lose weight, 2) increase energy, or 3) reduce inflammation.
Budget-driven Meal Planning
This is actually a brain-child of mine, compiled from everything I have learned about how to drive the cost of healthful groceries down as far as possible. This way of purchasing food and eating has cut many of my clients’ grocery costs by 25%, even while eating healthful food. One particular client, with a family of 8, decreased her grocery bill by 50%! In this I will share what we spend on groceries, where we shop, how I save money, and how I do it all while eating healthfully.
Be sure to vote for the diet or exercise plan you most want to learn more about!
Note: If you’re on a computer, the poll will be in the left-hand sidebar. If you’re on a phone, scroll down to vote.
The kids are back in school, the weather is cooling down, and all the stay-at-home parents let out a big sigh – some time! All to yourself! What to do with it?
The start of school is a great time to start a new plan to improve your health. Create a new routine early on, and you’ll be on the straight and narrow to the healthy life you want. Here are 5 simple steps to help you get started.
1. Dream a little. If your life was exactly the way you imagine it to be – if you could be anything, feel any way, and do whatever you dreamed of, what would your life look like? Spend part of this time focusing specifically on your health and fitness. It doesn’t matter how unrealistic your dream may seem, you can address details later. This is time to think BIG.
2. Be honest. Now take some time to honestly and realistically assess the current state of affairs. What do your life, health, and fitness look like now? How much time do you devote to your health? Do you worry about your health or does your health limit the things you want to do? Take note of where things are at now. Compare your big dreams to your current reality. What’s different? Ask yourself what would need to change in order to gradually head you in the direction of your dream. Don’t anticipate that you will achieve the dream in weeks or months – the goal is to always be moving toward the dream.
3. Select your long-term goals. Choose some realistic goals (1-2 is usually a good number) to achieve in the next 3 months. Make sure these are designed to head you toward your dream. Give yourself a deadline to complete them! Note: If one of your goals is to lose weight, 1-2 pounds per week is a safe and realistic amount of weight to lose. Losing faster than that can cause some major long-term negative effects on your metabolism, and can cause you to lose muscle.
Examples of long-term goals:
Lose 20 lbs by December 15, 2017.
Play outside with my grandkids for 30 minutes without feeling fatigued by November 15, 2017.
Run 6 miles without stopping by January 1, 2018.
Lower morning blood sugars to less than 120 mg/dL 5 days out of 7 by December 31, 2017.
4. Break it down farther. Time to break the long-term goals into smaller, short-term goals (2-4 is a good number). These are the things that you will do on a daily or weekly basis that will inch you each day a step closer to your dream. Be very specific – instead of making a goal to “eat healthy,” say “eat 3 servings of vegetables and 2 servings of fruit each day.” That specificity makes it easy to track and gives you a very clear target. Another key piece? Choose things that won’t make you miserable!
Examples of short-term goals:
Use a calorie tracker to eat 1600-1800 calories per day, 5 out of 7 days per week.
Begin walking 10 minutes per day, 3 days per week. Increase by 5 minutes per week to goal of 30 minutes per day.
Complete a Couch to 5K training plan.
Focus on limiting carbohydrate intake to 30-45 grams per meal.
5. Now go get your dream! Be diligent and faithful to complete your short-term goals. Share your goals with a couple of people close to you (or your 500 closest Facebook friends!) to help hold you accountable. If you need extra support, knowledge, or resources to create or meet your goals, find a Registered Dietitian, exercise physiologist, or personal trainer to assist you.
Once you’ve done these five things, lather, rinse, and repeat! The key is to continually create new goals – keep dreaming, keep setting goals, and keep smashing them. If you miss one, make a new one or try again. This is your one and only life and body – don’t give up on them!
Need some help? I’m having a back-to-school special! If you’re interested in getting started with a new healthy routine, call 360.358.3179 during the month of September and schedule an initial appointment, and receive a FREE body composition assessment!
Did you know Dietitian on a Diet puts out a weekly e-mail newsletter with healthy eating tips, recipes, and more? Check out this newsletter from last week. Sign up using the form at the top of the page to get weekly newsletters in your inbox and enjoy these tips on packing a healthful lunch this school year.
Do you have a favorite family recipe that you’d like to improve on? Are you interested in learning how to be a more mindful and health-conscious cook? Use this list of cooking substitutions to improve the nutritional quality of your favorite recipe!
Some tips to keep in mind:
- Think of substitutions in cooking as “trial and error.” Sometimes they’ll work out great and other times they might flop, but it’s all part of the process. Every recipe is different – you’ll never know unless you try!
- If you’re tweaking an old favorite recipe, try changing just 1-2 ingredients at a time. Then, if it doesn’t turn out, you’ll know which change didn’t work.
Happy cooking (and eating)!
|If your recipe calls for…||Try this instead…||For this nutritional benefit…|
|Condensed milk or evaporated milk||Evaporated skim milk||
|Sour cream||Nonfat plain Greek yogurt or (depending on the texture desired) nonfat cottage cheese||
|Cream cheese||Neufchâtel cheese (find it right next to the cream cheese in most grocery stores)||
|Bacon||Canadian bacon, turkey bacon, or lean prosciutto||
|Mashed potatoes||Steamed, pureéd cauliflower||
|White rice or pasta||Whole grain pasta, brown rice, bulgur, couscous, barley||
|No vegetables||Add any vegetables you have around!||
|Butter||Canola oil or avocado oil||
|Salt||Herbs (oregano, parsley, thyme, sage, basil, chives, garlic), spices (turmeric, cumin, curry, lemon pepper, black pepper), lemon juice, or use half the salt||
The Parsons family got back a few days ago from a road trip that sort of resembled those you see on family comedies – you know, the ones where nothing goes exactly as planned? We had a great time though and thankfully everyone kept positive attitudes and was patient. The fiascos only led to fun stories and memories.
Since returning from vacation I have had a really hard time getting back into my routine and back to blogging, posting, and well…working. One of the major benefits/challenges of working for yourself I suppose. Anyway, I thought I’d ease myself back into it with a fun, goofy post.
Recently, a friend of mine found this nutrition guide from the 1950s at an antique store and picked it up for me (thanks, Sandy!). I have had a blast poking through it and finding some doozies, as well as some common sense that still presides over balanced eating today. Today I’m going through the top 3 best (and silliest) pieces of nutrition advice from this little gem.
5 Best Pieces of 1950s Nutrition Advice
- “Do not skip meals.” This can help your body regulate its own blood sugar and prevent overeating later in the day. Often nighttime snacking binges are the result of an inadequate or absent breakfast.
- “Eat many kinds and all you can of low calorie vegetables.” I can not emphasize enough the importance of the inclusion of these super-healthy foods. Most of our bodies are dying for some natural vitamins and minerals! For most of my clients, if they changed nothing other than meeting their daily allotment of fruits and vegetables, they noticed a significant improvement in energy levels and any symptoms they had.
3. “Your diet should be based on a personal understanding of the difference between hunger and appetite.” The book elaborates by describing hunger as a need for fuel, while appetite is a desire for something tasty. This is vital, especially today. We have so many tasty foods easily available to us that we have trained ourselves to feed both our appetites and our hunger. Noticing the difference, prioritizing and feeding hunger, and practicing other methods of addressing appetite can be a long-term game-changer for many in their quest to improve their health. Often, this requires help from a knowledgeable counselor (since “appetite” in the sense described here is very often fueled by negative emotions or depression) and Registered Dietitian.
3 Silliest Pieces of 1950s Nutrition Advice
- For women to know their height and weight, they must weigh while ordinarily dressed with 2″ high-heeled shoes. 😂 Men should weigh while ordinarily dressed but without their topcoat or hat.
2. “Do not drink large amounts of water at mealtime…nor one hour before or up to one hour afterward.” Why? Most of us are underhydrated and often mistake thirst for hunger. Drinking water at mealtimes can help digestion and prevent overeating. Drink up!
3. In order to “reduce,” you must alternate your intakes between about 700 and 1200 calories per day, depending on your weight. Yikes! Under absolutely no normal circumstances would I recommend an adult eating less than 1200 calories per day (unless you are less than 5 feet tall). Studies show that drastic reductions in intakes and weight have long-term negative consequences on metabolism. Plus, you feel awful!
Hope you enjoyed this fun dive into the past as much as I did! Have a good laugh and a healthful day!
Your voices have been heard! The anti-inflammatory diet came out on top with more than double the votes of either of the other two options.
As a quick overview, there is not truly one well-defined and well-recognized “anti-inflammatory diet” per se, but rather we have a lot of research about how food affects inflammation in the body that we can leverage to decrease inflammation. In the coming weeks I will bring you information on what inflammation is, whether or not we really need to fight it with food, and what the research is telling us about lifestyle changes you can make to affect your levels of inflammation.
Sit back and relax because you’ll have plenty more info on anti-inflammatory eating coming your way soon!
Vote for the diet you’d like to learn more about (or would most sadistically like to inflict upon yours truly…just kidding! 😉)
Voting will be open for one week!