2014 - A Healthy Start

HAPPY NEW YEAR!

"To eat is a necessity, but to eat intelligently is an art.”
- La Rochefoucauld

It's that time of year again: the time we get back to our regular routines and want a fresh start to the New Year! Whatever your resolution may be, many of us decide that we want to become healthier by improving our eating habits, physical activity, stress, etc. For this reason, many of us embark on a new diet or exercise plan. According to the European Journal of Clinical Nutrition, irregular meal patterns could decrease insulin sensitivity, thereby promoting weight gain, not loss. This happens because erratic eating signals the body to conserve fat and slow down metabolism. So, focusing on a balanced approach to weight loss will make us more successful in maintaining healthy weights for the long-run.

9 steps to naturally boost metabolism:

1) Perform a kitchen audit. Think about: "out with the bad, in with the good.” Remove any ‘trigger' or ‘cheat' foods from your cupboards or fridge; i.e. candy, ice cream, sugary cereal, cookies, etc. Stock your kitchen with satisfying, healthy snacks like cheese, yogurt, turkey pepperettes, nuts, fruits, vegetables, boiled eggs, etc. so you can grab for these foods without thinking twice.

2) Cut your sugar cravings. Suffering from sugar cravings doesn't mean you're ‘weak' – it likely means your blood sugar is out of whack. Many of us grab salty or sweet starchy carbs to satisfy ‘hunger', which perpetuates the vicious cycle of cravings and weight gain. Following the next 7 steps will decrease sugar cravings within a week.

3) Do NOT skip breakfast! Think of your metabolic rate shaped like an ice cream cone: starting at the top, your metabolism is its highest in the morning and starts to decline gradually as the day progresses. Start your day with a substantial, high-protein breakfast…this gets your metabolism working even MORE efficiently through the day.

4) Opt for foods that decrease hunger and keep you satisfied longer. Proteins like chicken, fish, turkey, egg whites, cottage cheese, yogurt, soy and lean beef are perfect foods to keep you satiated and they also trigger the secretion of a hormone called glucagon, which breaks down fat.

5) Eat low glycemic carbohydrates including vegetables, berries, beans (which also have protein), etc. Limit high sugar foods like raisins, dates, corn, white potatoes and all refined flours & sugars.

6) Include fats in your diet such as avocados, olive oil, walnuts, almonds, fish and fish oils, natural peanut butter, etc. Consuming these fats is proven to benefit weight loss.

7) Eat throughout the day to prevent extreme hunger. Eat 3 main meals and 2-3 snacks daily to keep your metabolism in full gear; this also stabilizes your blood sugar which in turn also helps boost your metabolism and prevents fat storage in the body.

8) Plan to lose. We often grab the wrong foods due to time restraints and poor planning. Instead of grabbing a carb fix, prepare quick & easy options at home to save on cost and calories. For example: Greek yogurt with berries, broth-based soups, vegetables with hummus, etc.

9) Maintain your goal weight with focus. A key indicator of success is keeping the weight off for longer than a 6-12 month period. If you feel yourself ‘slipping' and weight is creeping back on, food journaling is a great way to get back on track; studies prove it! Food journaling keeps you accountable, helps you focus on portion size and ensures you won't skip meals.

"If you don't do what's best for your body, you're the one who comes up on the short end.” – Julius Erving

When first learning about nutrition and weight loss, it's best to get the proper information before moving forward. Think of it as "quality of life by choice, not chance” – once you know better, you do better!

With a brand new year upon us, it's important that we focus on what lies ahead. Never lose sight of what you ultimately want to achieve! Break down your goals into steps and move forward one step at a time. You can do it! Never give up on yourself.

Dr. Doug

Concepts adapted from Canadian Health & Lifestyle