Fad Diets

Within nutrition, there is this strange sort of tribalism that I have seen over the past few years.

One side says it has to be this way and the other side says it has to be that way. A lot of the times I feel the true intention of the message gets lost in the quest to be right. Let’s take fad diets for instance. There are those who promote the miracles of the ketogenic diet and its ability to shred weight immediately. Then there are those who will argue the complete opposite and chastise those who say anything positive about the ketogenic diet approach. It’s not so black and white, and ultimately the people who need the information most, get lost in the battle that ensues and never get an answer to “what diet will work best for ME?”

 Here’s the deal, diets, in general, tend to be restrictive and this proves to be less sustainable over time. The only reason I see to restrict food is when it has been identified to cause an allergic reaction or is medically relevant. Rather, I try to introduce new ideas, behaviors, and foods. Introducing foods as opposed to taking away gives more variety. In regard to the fad diets, this restriction and taking away of foods is why I see many people cycle through them instead of staying on them.

However, I do see that most of the fad diets promote the case for reducing the intake of processed foods and increasing the intake of whole foods. This point alone is at the heart of almost every talk I conduct with clients. Notice it’s not restricting processed food intake but reducing. We need to be able to indulge in foods that bring joy and happiness. We need to be able to partake in a stress-free meal with family and friends.

 If I could have you take away just one thing after reading this, it would be that I want people to be skeptical about the information they receive. Just because someone eats good food, does not make them an expert on food, no more than someone with lots of money is a financial advisor.

As always, feel free to contact me with any questions, comments, or concerns.

Be good to yourself and be good to others!

The New Norm

There is a plan to get the economy back up and running after the shutdown and get people out after being quarantined. I imagine that most people will be excited and ready to get back to a sense of normalcy. But why is a Dietitian talking about economy and social interactions? Well, I’d like to express a few things that have been learned from this pandemic that can be used without social restrictions.

One, social distancing is a great way to thwart the spread of a communicable illness, be that virus, bacteria or other disease. Grocery stores have recently, as of the past 2 years or so, provided one of the best ways to prevent spread by their online click list features. You select what you need, they shop for it, and you go pick it up at a convenient time for you. As a father of 4, there really is not many better options to reducing pain and anguish that will most assuredly be had by telling my kids they don’t get candy at the checkout counter. What I have found, is that one of the best ways to maximize savings from this feature, is to make a grocery store list as if you were actually going to the store. Making a list will reduce the chance for random clicks of items we don’t actually need and reduce stress of brand or type selections that need to be made. I imagine if you try this feature, you will find its convenience can be justified even when social distancing is less of a factor.

Second, and right on the heels of number one, is that the value of a good game plan cannot be understated. A game plan gives us the best chance for future success in unexpected times. How does this apply to nutrition? Making a game plan can look like a list of staples to have in the pantry, a calendar with meals for the week or month on it, or even the shopping list as above. As we have seen the grocery stores can run out of items and a well-stocked pantry can alleviate a lot of problems. My pantry is never without items to create a chicken and rice casserole or at the very least, beans and cornbread. Each of these dishes can be scaled up or down accordingly and can be used for multiple days of meals. So, in the event that the grocery stores run out of meat for hamburgers or milk and eggs, I always have pantry items to make a meal on the fly.

I think finally, and most surely not the least of all, we have found the importance of good, quality interactions. We have been quarantined, and if we have been following the rules, we have not been around our friends and family aside from those in immediate household. I know I missed my grandfather’s 96th birthday. God willing, 96 more after this year. Take the time to realize who you miss and why you miss them. Take the time to identify those who are enhancing your life and your path forward, like a Dietitian who laughs and smiles with you as you make progress towards your wellness goals. And when it’s all said and done and we can get back to them, don’t leave their presence again without making it absolutely clear how important they are to you. It’s been tough and it will be tough going forward, but adversity reveals strength and character.

Be good to yourself and be good to others!

Put Some Umph In It

Day 7,051 of Quarantine and I am about sick of making 3 meals a day. I anxiously await the Left-over days I have planned on my schedule to have a break from creating a new dish. I am losing steam and there is only so many peanut butter and honey sandwiches with cinnamon I can make.

One of the things I remember best about being in the field training when I was in the Army, was the MRE’s - Meal Ready to Eat. Some were good, some were less good, but all were a surprise. I fancied myself the Emeril Lagasse due to my ability to mix the components of the provided meal to make a spectacular dish. I added tabasco, Tony Chachere that I kept in my pack, or mixed the cheese filled pretzels in the gumbo! Let’s be honest, it was the best thing I had available, it was probably not that great. However, this got me thinking how to spice up meals that I am making at home.

How can I put some UMPH! to craft mac-n-cheese though? Well, I am glad you asked. Get a can of black beans, drain and rinse the beans, and add them to the mix, now you have added some fiber and protein to the concoction. Have any frozen peas, broccoli, or green beans? Steam them or heat them in the microwave and add those in too. Make the meal colorful and exciting! It’s a great way to get more nutrients and if you have kids, it’s a great way to get them to eat vegetables they usually wouldn’t eat.

Just remember, as a Texins’ Member, you have access to a Registered Dietitian (that’s me!). If you have questions, comments, or concerns, do not hesitate to email or send messages on the Texins’ Facebook page. We are all in this together, in our own separate locations. It will end, and we will be back together someday.

Be good to others and be good to yourself!