Diets come and go, but how do you decide which one works for you? Listen to your body​

Post-workout meal / image source: Healthline
Post-workout meal / image source: Healthline

Diets come and go, but how do you decide which one works for you? Listen to your body

A new diet is introduced and it’s hailed as a fast way to lose weight and get healthy. The culture embraces this diet and celebrates it. Celebrities post before and after photographs and articles citing scientific evidence are published in journals.

Then, everything changes. The backlash begins as the truth comes out. This diet isn’t healthy, it’s too restrictive, it harms your body, or causes severe side effects. Lines are drawn and the information becomes increasingly confusing. For every positive, there’s a negative ready to address each specific claim.

Recently, the keto diet has been in the news because celebrity trainer Jillian Michaels has come out strongly against it. She describes its negative effect on the body. And maybe Michaels is right. However, she is also someone who recommended that people who were gaining weight from antidepressants go off their medication and that it’s okay for pregnant women to occasionally have a drink.

But the truth is that regardless of Michaels’ feelings about the keto diet, the backlash against popular ways of eating is inevitable. Remember Atkins, South Beach, the Master Cleanse, Whole 30, Eat Right for Your Blood Type, fasting, the Mediterranean diet, juice cleanses, paleo, clean eating, weight loss tea, apple cider vinegar, intermittent fasting, coffee enemas…and on and on. Every single one of these diets swept through our culture and was hailed as the new hope of quick and easy weight loss. And only months later, these diet cookbooks fight for space in the bargain bin.

Despite the different rules of diets, they are all aimed at the same basic formula: ingest fewer calories and burn more calories. Eat less, move more. How you trick your body into eating fewer calories is really at the diet’s heart. Whether it’s a deliberate feeding time, constantly drinking liquid, or ingesting protein that sends your body the satiety signals, each diet works the same way.

For some people, having a restricted diet helps them feel in control of their relationship with food. It prohibits feelings of bingeing and stops them from reaching for sugar-filled, high carb snacks. For others, the set of laws that govern diets is enough to shake them out of the misconception that they are eating healthy. These extreme diets can be the wake-up call that you need to assess your habits and help examine your relationship with food.

Where diets become dangerous is when they aren’t actually good for you. And the you is not general, it’s very specific and individual. While your friend may find the keto diet the best way to make healthy changes in her life, you might find yourself struggling. I remember when I was drinking bulletproof coffee in the morning and I felt extreme pains in my side that sent me to the hospital. The ingestion of this type fat was not right for me — and I had to stop immediately. However, I have several clients that put the exact same oil in their coffee and swear by it.

There is no overarching diet that is good for everyone. If you want to try cutting out carbs or trading in a smoothie for a meal, I think you should. But if you are in pain or suffering from weakness and lack of energy, you need to supplement what you are doing with different foods. And your body will actually tell you what you are missing. Those hunger pangs, and I’m not talking about cravings for peanut M&Ms, are your body telling you what it needs. From meat to more vegetables, listening to your body will help you navigate the complicated waters of eating.

Diets may come and go. You might find one that works for you, or you might laugh at the time you ate cabbage soup for a week and spent more time in the bathroom than at your desk. What isn’t negotiable is listening to what your body needs and not being afraid to break from an extreme eating routine.

Jesus and the Apostles didn’t binge at the Last Supper, and neither should you

Repeat after me: Jesus did not binge. / Image source: glittergraphics.org
Repeat after me: Jesus did not binge. / Image source: glittergraphics.org

Jesus and the Apostles didn't binge at the Last Supper, and neither should you

Have you ever decided to start a diet on a Monday and spent the entire weekend indulging in everything that you will not be able to eat once the diet begins? It’s not surprising that if you are about to embark on a restrictive diet, you want to eat all the foods that will be off limits. From a string of chocolate bars to stuffing ourselves at a family gathering, we promise once the diet begins we will say goodbye to the sugar, fats, carbs, and processed treats that we love so much.

But this sabotages our diets before they begin.

Last Supper Syndrome is part of the vicious dieting cycle. If you are going to experience famine, why wouldn’t you feast? This knowledge drives you to eat as if you will never be able to eat these special treats again. And we begin our new diet with feelings of guilt, punishment, and fear.

We know we shouldn’t feel that eating healthy is something negative. But if we focus on deprivation and dividing food up into positives and negatives, we are stuck in a constant cycle:

  1. Start the diet feeling unhappy and scared, focusing on forbidden foods
  2. Break down and eat something that isn’t permitted by the diet
  3. Feeling guilty about failing
  4. Make a plan to diet even harder the next time.
  5. Go back to step 1.

By falsely associating the foods we love with relaxation and happiness (and associating diet with the hard work and effort), we fool ourselves on a regular basis. If we are going to succeed, we need to create a healthy relationship with food.

Foods aren’t good or bad — those are just the labels that we put on them. By making your special forbidden foods part of your regular diet, they will lose their appeal. After all, how many times do you swear off pasta and find yourself thinking of pasta…all the time? These associations that come with deprivation only build a bigger mystique and entice us to break our commitment to clean eating.

Developing a healthy relationship with food can be a lifelong challenge. From comfort to reward to a signifier of celebration and companionship, detangling nourishment from emotions is a difficult process. By thinking about how we view food and examining its hold on our emotions, we can start one meal (or even one snack) at a time to evaluate this relationship.

Being healthy isn’t about consuming as much as possible before an arbitrary start date. It’s about being kind to your body and your mind and untangling ourselves from the constant diet cycle.

Top 5 things to look for in food tracking apps

food tracking app / image source: damnripped.com
food tracking app / image source: damnripped.com

Top 5 things to look for in a food-tracking app

There are countless fitness apps that promise to make tracking your diet and exercise fast and easy. Some boast five star reviews and testimonials while others appear with nothing less than a brief description. Like many of you, I’ve downloaded an app or two (or twelve…) only to find it unsuited to my needs. Lack of instructions, a small food database, unintuitive interfaces, and ads can all turn your new fitness companion into something that is quickly uploaded to the cloud and forgotten.

The goal of any fitness app should be that it is something you want to actually use. Tracking a meal should take no more than five minutes. Otherwise, it’s a hindrance and not a help.

Here are five things to look for when deciding which app is right for you:

  1. It is has scanning functionality. This is probably the most important element you want in your tracking app. By allowing the app to connect with your camera, it can quickly scan and input nutritional information directly from labels. You won’t have to complete the fields of calories, fats, carbohydrates, and protein. Scanning makes it simple to enter your meal.
  2. It’s been around for a while. A more established app will have a greater database of food to choose from. Many popular apps allow users to add new items to an aggregated database so there’s more chance a barcode or restaurant item is recognized in the future.
  3. It remembers your favourite and previous meals. When we start making more conscious diet choices, there’s a strong chance we are going to be eating the same things more frequently. Apps that allow you to save your favourite foods, recognize previous meals, or allow you group commonly used items will save you time.
  4. It fits your goals. Whether you’re calories counting or just tracking to figure out what food gives you heartburn, there’s an app for that. With so many specific dietary choices, you want to find the right app for you. This means there’s no point downloading a keto-specific app if you are practicing intuitive eating. If you like to share and get support from a community, many apps highlight this. Others will never prompt you to share with virtual friends. Do your research about the features of different apps to understand what makes them special.
  5. It is clear about its payment structure. It may say “free” in the little bubble next to the download button but does that mean you’ll be bombarded with ads that will prevent you from getting to the next screen? Some apps will give you initial access to a full version of the app for a limited time before it locks you into a monthly payment plan or a lite free version. There are plenty of free apps that may fit your needs but there are also paid upgrades that are more aligned with your goals. This decision is yours to make so don’t be fooled into paying for automatic fees or subscriptions if it’s not valuable.

It may take a while to sift through the many food tracking apps out there but there is one out there that’s perfect for you.

What food tracking apps have you benefited from—and which ones would you recommend against? Let us know so we can compile a list and get others on the right tracking track!

Indulgences and regrets: avoiding the holiday-party pitfalls

Holiday party hijinks / Image source: firmex.com
Holiday party hijinks / Image source: firmex.com

Indulgences and regrets: avoiding the holiday-party pitfalls

Whether it’s a large-scale work event or just a few friends gathering to celebrate the end of the year, it’s holiday party season. While most of us look forward to getting dressed up and spending time with friends and family, there is also a quiet dread that those of us working towards a goal must face. Will the holiday party send me off-course?

Instead of designating the weeks leading up to Christmas to New Year’s Eve as a complete fitness wasteland, here are ways to stay on track.

  • Eat before you go: Buffets, food stations, even sit-down meals can be full of foods that you would never consider. However, once they are brought to you on silver trays, these highly caloric treats can be too hard to ignore. If you’ve arrived on an empty stomach, it will be even harder to say “no thanks.” Make sure you eat at least an hour before your party so you aren’t attacking the buffet like there’s no tomorrow.  

The open bar is not your friend

  • Make choices: Whether it’s sweets or savoury options, restraint will only take you so far. So indulge in only the foods you know you love. This is not the time to try everything, but instead find one or two of your favourites and help yourself.
  • Beware the open bar: The open bar is not your friend. To help navigate the open bar, make sure that every other drink is water. Keeping hydrated will ensure that alcohol won’t go to your head. If you do end up drinking more than you expected, have a Gatorade or other electrolyte drink before bed to fight off a hangover.
  • Burn some calories on the dance floor: Dancing is a great way to get your heart rate up. Don’t worry about being self-conscious — once you get out there, the dance floor is a judgement-free zone.
  • Don’t be the last one there: You might have serious FOMO if you leave before last call — but you don’t need to shut down the party. The longer you are there, the more you are likely to overindulge. We also know how critical sleep is to a healthy lifestyle, so extending your party stay may interfere with your precious sleeptime. 
  • Work in your workouts: Use the time you have wisely. If you can only spare 20 minutes, take advantage of the circumstances. Instead of writing off exercise until the new year when things slow down, opt for a quickly 20-minute HIIT routine. Do a yoga routine at home from an app instead of taking a class.

Don’t let December become a dead zone for diet and exercise. There’s no need to start the new year overcoming two weeks of indulgences. Instead, do what you can and be mindful when attending gatherings. There’s no need to derail your progress while enjoying yourself.

Canada’s joining the trans fat ban: what does this mean for you and the way you eat?

WHO targets trans fat in policy recommendations / Image source: wotw.com

Canada's joining the trans fat ban: what does this mean for you and the way you eat?

It’s no news that trans fats are dangerous. For years we’ve been hearing how this type of fat, found in some foods, contributes to our risk of heart disease. Trans fat increases bad cholesterol (LDL) and decreases good cholesterol (HDL) — which leads to the buildup of fatty deposits.

This September, Canada joined a number of countries in banning trans fat. Denmark became the first country to eliminate trans fat from its food supply in 2004, and since then, countries across Europe have followed suit.

But what do you need to know about the trans-fat ban?

Why would anyone put trans fat in food?

Do you mean, why would anyone inject a dangerous additive that leads to heart disease and Type 2 diabetes in their bake-at-home croissants? Trans fats enhance the taste and texture of food — making it “richer.”  They also act as a preservative and allow manufacturers to extend the shelf life of products. Trans fats are also cheaper to product than animal fats.

I don’t eat trans fat … do I?

Trans fats can be found in commercially baked and fried foods made with vegetable shortening. These include fries and donuts. They’re also in hard stick margarine, shortening, and some snack and convenience foods.

But I never buy those foods!

Do you like microwave popcorn, crackers, or frozen pizza? All of these may contain trans fats. If a label mentions “partially hydrogenated oils,” it’s probably covering up for trans fats.

If there’s a ban, I don’t need to worry.

You still need to check labels and make sure your favourite foods do not contain trans fat. The Canadian government is allowing a grace period of two years for retailers to remove products from their shelves. If a product was packaged before September 15, 2018, it can still be sold. As previously mentioned, trans fat is a preservative. Even in 2020, you may still find in-date products containing this additive.

But it’s good news?

Definitely. Anything that bans trans fat is good. However, we still need to be diligent and not assume that with this legislation trans fat foods will automatically be banished from our shelves.

Want to know more about the trans-fat ban?

https://www.cbc.ca/news/health/trans-fats-health-heart-disease-canada-1.4824852

https://www.dietitians.ca/Dietitians-Views/Food-Regulation-and-Labelling/Trans-Fats.aspx

http://www.heartandstroke.ca/get-healthy/healthy-eating/the-facts-on-trans-fats

https://www.vox.com/science-and-health/2018/5/14/17346108/trans-fats-food-world-health-organization-bloomberg-gates

This way to ketosis: what is the keto diet, and is it right for you?

The keto diet: big on protein and vegetables, low on carbs. Image source: Times Square Chronicles

This way to ketosis: what is the keto diet, and is it right for you?

If you love to learn about new exercise and fitness trends, The Future of Fitness explains it to you in a way you can understand and separate the hype cycle from actual results.

Every year or two, a new diet promises to deliver quick weight loss with minimal effort. We’ve lived through South Beach, the flat belly diet, Atkins, eating right for your blood type, all carbs, no carbs, and even the master cleanse. The new diet that everyone is committing to, talking about, and singing the praises of is the Keto diet.

What is the Keto diet? A keto diet is a very low-carb diet where the body produces small fuel molecules called “ketones.” This is an alternative fuel source that is used when blood sugar (glucose) is in short supply. Ketones are produced in the liver from fat. On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. This is referred to a ketosis.

What Do I Need to Do?  The most important thing for reaching ketosis is to avoid eating too many carbs. You’ll probably need to keep carb intake under 50 grams per day of net carbs, ideally below 20 grams. The fewer carbs, the more effective. On the keto diet, you should also avoid foods containing a lot of sugar and starch. This includes starchy foods like bread, pasta, rice and potatoes.

Does it Work? There are many people who claim that the keto diet was instrumental in kick-starting their weight loss. It has also been credited as a treatment for epilepsy and other neurological disorders. Like any restrictive nutrition plan, it may be difficult to to balance keto meal requirements with real life. Additionally, the keto diet relies on caloric reduction.

Should I Try It? As with any change in diet and exercise, we always recommend that you consult with your doctor. If you are pregnant or breastfeeding, the keto diet is not for you. As well, if you are taking insulin, sulphonylureas, or glinides, the keto diet should be avoided. These medications are designed to increase insulin in the body. Following a low-carb diet while on these medication can increase the risk of hypoglycemia.

More Information Please! 

Try these links and get educated about the keto diet:

https://www.healthline.com/nutrition/ketogenic-diet-101

https://www.plantbasednews.org/post/no-one-should-be-doing-keto-diet-leading-cardiologist

https://www.huffingtonpost.ca/entry/keto-diet-pros-cons_us_5b3ba3b0e4b09e4a8b27ebc4

http://www.healthfitnessrevolution.com/the-5-pros-and-5-cons-of-the-ketogenic-diet/

Diet tracking and the need to separate why we eat from what we eat

Woman eating fruit and using food tracking app / Image credit: mdslim.com

Diet tracking and the need to separate
why we eat from what we eat

There are many reasons we eat. We eat for pleasure, for boredom, for comfort, or for reward. We eat to be social and connect with our friends and family. We eat to celebrate our achievements and to build family bonds. Food is also our friend. It never rejects us or judges us harshly.

Food is so much more than fuel. If it wasn’t, we would simply ingest a grey, tasteless substance with a minimum required amount of calories.

When clients come to me and want to lose weight, they often defend their food. They refuse to believe their current challenges are because of diet. They cite stress and lack of exercise. But the truth is, food is often the root of our problems.

And it can be tricky untangling the reality from perception. What do I mean by that? People think they eat healthy. They believe they make correct choices. They prepare their meals in advance and describe balancing their plates with greens.

What they don’t remember is the cake wheeled out for a co-workers anniversary. It’s the extra helpings and the fortune cookies they reached for automatically at the end of a meal. It’s the french fries they stole off their partner’s plate during lunch when they were having a salad. All of these little bites add up. So while they think they are eating healthy, the truth is that they are not.

And the only way to break the cycle of mindless eating is to track everything. It’s a thankless task, but it’s essential.

There are many apps, notebooks, and tools designed for food tracking. Some apps allow you to easily scan your food barcode to break down nutrients. Others will allow you to log your meal by photographs. Depending on the app, you may be emailed weekly results or win rewards. Many will give you a calorie target to hit and show you how much water you still need to drink.

No matter how it functions, the best tool is the one that you will use. Every single day. Every single meal — and in between. Track everything — and look for patterns. Consider your emotional state and why you’re eating. This is just as important as what you are eating.

There’s no judgement in capturing what you have been consuming. If you are not completely honest, you will never be able to acknowledge your own eating patterns. Tracking food is the first step. Only through knowledge and self-acceptance can we start making positive changes — so it’s time to be real. To get healthy, you need to arm yourself with your own history and awareness. Once you take judgement out of the equation, you’re ready to evaluate and assess. And only then you can make informed, positive changes that will help you reach your goals.