I felt I should mention diet since it is January and everyone is excited to get started on their new diet program or get back to their previous healthy eating. As many of you know, when working with clients on weight loss, my approach involves creating long lasting changes that one can maintain over time. Losing weight is not just about a 12 week program, a diet pill or a one week cleanse but instead a change of lifestyle that includes reshaping your diet, your daily movement and your emotional issues. Understanding yourself and "what you are hungry for" will bring insight to why you eat when you do and why you choose the foods that you do.
The following five dietary rules are important to consider for all not just for weight loss but for optimal health. If it seems too overwhelming, start with one at a time and move through the list as you feel comfortable.
1. Replace all soda, both regular and diet with water, sparkling water, seltzer and herbal teas.
2. Transition the "white" foods from your diet. Including white bread, white rice, and white sugar. Instead of white bread, choose whole grain, sprouted grain, spelt, millet or rice bread. Instead of white rice choose brown or wild rice or even quinoa. White sugar can be replaced with stevia, a natural sweetener from plants, honey, brown rice syrup, and maple syrup.
3. Remove fast food from your diet completely.
4. Cut out "trans fat" or "partially hydrogenated oil" from your diet. These fats are known to increase your risk of coronary heart disease as well as decrease your HDL levels. Healthier options would include olive oil and butter in moderation.
5. Switch from fried foods to roasted, sauteed, baked or steamed.