Adulting 101: Fad Diets vs Facts Part 2

Fad Diets vs Facts Part Two

So I spent a bunch of time typing up 2 pages of notes that I took at Adulting 101: Fad Diets vs Facts then posted it for everyone! Then forgot about the other page of notes I took that was behind the hand out sheets I put in my notebook! Oops! So here is Part Deux!

How can you tell if there is added sugar to a product?
The ingredients list is listed by weight – the more there is of it, the higher up on the list it is. Sometimes companies will break down the kinds of sugars and so it looks like less, because they are further down the list!
Anything ending in OSE is a sugar!
Just Googled this -- http://sugarscience.ucsf.edu/hidden-in-plain-sight/#.WeQk-mhSyUk --- There are at least 61 different names for sugar listed on food labels. These include common names, such as sucrose and high-fructose corn syrup, as well as barley malt, dextrose, maltose and rice syrup, among others. The full list of 61 names is found on the right side of the webpage. SIXTYONE names!! That’s just crazy!
Sugar is sugar (salt is salt).

Wanna lose weight? Record everything you are eating. It will make you think twice about whether or not you want to it! This makes you mindful of what you are eating. How often have you sat there mindlessly eating a bag of chips (insert go to snack here) without thinking of just how much you’ve been eating?

Do not drink your calories! If you drink a 500 calorie drink before dinner, it will not make you eat 500 calories less. Liquid calories just do not make you feel full the way actual food does.
Starbucks Calories - https://www.starbucks.com/menu/catalog/nutrition?drink=espresso#view_control=nutrition 

Grande (16oz) Chai Latte (what would be my go to drink) -- https://www.starbucks.com/menu/drinks/tea/chai-latte?foodZone=9999 – 42 grams of sugar!!! :O :O :O (39g with coconut milk, which takes the saturated fat from 10% to 22%!)

Grande Pumpkin Spice Latte with 2% milk and whip cream – 50g sugar!! https://www.starbucks.com/menu/drinks/espresso/pumpkin-spice-latte

Ok, I will stop ruining all your favorite drinks! And this is not to throw Starbucks under the bus, I just know they are popular.

Tim Hortons - https://www.fatsecret.ca/calories-nutrition/tim-hortons

My fall favorite from Tims – Pumpkin Spice Muffin --- https://www.fatsecret.ca/calories-nutrition/tim-hortons/pumpkin-spice-muffin/1-muffin -- ouch! Think I am going to be doing a lot more baking at home! Yikes!!!

Eat a bigger breakfast and do not skip breakfast! When you skip breakfast, your body will store fat later, to keep you from starving! Eating a bigger breakfast will help keep you fuller throughout the day and you will eat less calories (don’t skip meals!).
3 meals and 1-2 snacks is what is reccommended but find what works for you! If 6 small meals/snacks works better and you are getting the correct calories and eating a balanced diet, then keep it up!

Eat high fiber foods. They make you feel fuller over time. These include fruits and veggies and whole grains. Eat these throughout the day. Best colours are dark green and orange!

To help you stay on track with diet and budget, plan meals ahead of time, make a list and stick to the list!
Shop the perimiter of the store, where the fresh, non proccessed foods are. Don’t shop when you are hungry. As one of the other participiants said, be mindful when you go shopping. Do you love chocolate and even the smell of it will make you want to buy it? Keep in mind around Christmas (or Halloween or Easter) when there is even more chocolate in the stores, in your face! Make a list, stick to it, ignore the chocolate!

Calcium is important. If you cannot have dairy products, make sure you are getting enough! You want 1000mg a day, taken as 500mg twice daily.

There is an Overeaters Annoymonus in town Monday

8:00 PM

Evergreen CCR Church

101 Tundra Dr
Fort McMurray, AB T9J 1G4
Canada

Contact: Linda

Phone: 587-644-0657
https://oa.org/find-a-meeting/?type=0&country=Canada&sort=ASC&distance=25&lat=56.7454238&longit=-111.47784130000002&zip=t9k%202h4&limit=100&submit=true

(no child care provided).

Also suggested to watch Embrace on Netflix – about loving your body!
https://www.youtube.com/watch?v=__2AayArYfs
More support in Fort McMurray - The Primary Care Network -- http://wbpcn.ca/About/Pages/PrimaryCareinFortMcMurray.aspx

Adulting 101: Fad Diets vs Facts.

Adulting 101: Fad Diets vs Facts.

     95% of people will gain back the weight after coming off a restrictive diet. – This happens because people want to lose a lot of weight and quickly. So they greatly restrict their diets for a time, and they do lose the weight. But this new diet isn’t something they can sustain for the long run, so when they come off this diet, they gain back all that lost weight, sometimes more.
         We have to change our thinking of dieting from “what can I do for a time to lose this extra weight” to “what can I do, for the rest of my life, that will allow me to be a healthy weight and healthy over all”.
        It is not all or nothing. Think about one small change you can make today, that will benefit you in the long run.
       Drink a large Starbucks every day? Why not try a medium or small? Or 3 large drinks a week, the rest of the week drinking regular coffee/tea and water, water, water! Eventually you may be able to cut out those high calorie, high sugar drinks from your diet, enjoying them only occassionaly.
     Eat dessert every night? Why not cut back to 3 times a week instead. Try fresh fruit with a small amount of whip cream, instead of cake or ice cream!
     Eat off smaller plates.
     It takes 20 minutes for your brain to tell you that you’re full. Slow down and wait before going back for seconds.
     Watch your portions and read labels – check those portion sizes!!!


        If you continue to eat a very restrictive diet, you will end up losing more muscle mass than fat, which you may not be able to build back up.

     Fad diets that cut out food groups – like suddenly going vegan or cutting out all carbs, good and bad – cuts out nutrients and vitamins that you need in your diet.
If you are looking to cut back on or cut out animal products, dairy, carbs, etc, look at what those things provide for you and make sure you are getting what you need. Cutting our dairy? Make sure you are getting enough calcium. Cutting out meat? Look for good sources of protein.

Healthy weight loss is 1-2 pounds a week. That is a reduction of 500 calories a day! This will allow you to maintain lean muscle mass and lose the fat.

Low carb diets will help you lose weight in the short term because of reduced calories. To lose weight, you want to reduce calories safely, without compromising nutrients and vitamins!

There is no scientific evidence for cleanses or detoxes. Our body was created to natrually cleanse/detox our bodies, mostly through the liver, using nutrients. The best thing we can do to help our bodies detox is to eat a healthy, well-balanced diet, making sure to get enough nutrients and vitamins, and drink lots of fluids.

Eat fish twice a week! Flaked, or light, tuna is better for you than other tuna (less mercury). Salmon is also very healthy.

Wanna eat healthy but don’t like a lot of healthy foods? It takes up to 3 months for your taste buds to change. Keep trying new foods and continue to add them as much as you can to your meals!

We eat about double the amount of sodium we need. If you are trying to cut back on salt, foods may taste more bland in the beginning, but keep it up (remember 3 months!) and your taste buds will adjust. If you reduce sodium then go out to eat, you will notice the difference!
     Most of our excess sodium is found in processed foods. Check labels! 5% or less DV (Daily Value) is low, 15% or higher is too high!

Whenever possible, vitamines and minerals should come from food first. In Alberta we are all low on Vit D! Take 1000 IU daily!

Fad diets affect our moods and our thinking. We tend to have all or nothing thinking. We get on a restrictive diet and are doing well, but we slip up and eat a piece of bread/bag of chips/chocolate/pizza and we think that we’ve ruined our entire diet and all the hard work of the past is ruined. Remember to find a diet that works for you and to get to a place where you do not feel guilty over a slice of pizza or a chocolate bar! Don’t beat yourself up but continue, one step at a time, toward over all healthy habits. 2 steps back doesn’t erase the 50 steps forward you already took!

     If you want to lose weight, restrict your calories (reduction of 500 a day = 1-2 pounds a week). Fill up on healthy foods – 3 meals, 1-2 snacks a day – and cut out the junk food. Count your calories and check portion sizes. 2 cookies might fit into your calorie goal in a day, a box of cookies probably not! Although if you only ate a box of cookies, you might not go over your calories but you’ll compromise nutrients and vitamins and most likely have way to much sugar!!

     Exercise is important, but cutting calories is going to help you lose the weight in the beginning. You cannot eat however you want and just exercise it off (unless maybe your an Olympian or currently running a marathon!).
Find exercise you enjoy – like your diet – it has to be something you will want to continue for the long haul.

You cannot out run your diet!

The greater your lean body mass, the better your matabolism.

Gut health is important and can affect your weight. Get some probiotics and fermented food!

Plate portions – 50% fruits and veggies, 25% protien, 25% healthy carbs.

Again watch your portions – example, you need 6-7 servings of grain products a day. One serving is 1 slice of bread or ½ a bagel or ½ cup rice or pasta. If you go to a resturant and order pasta, you are getting about 6-7 servings in that one dish. Tip – ask for a to go container before you start eating and pack up half your food to bring home! Now you have lunch for tomorrow :D
Meat and alternatives – you need about 2 servings a day. A 6 ounce steak from the keg? 3 servings!
   My thinking is that you can enjoy these foods – like a 6oz steak – but in moderation! And if you want a full bagel for breakfast, just know that is 2 servings of grains, not one.
 The Keg tip – my husband and I will order a meal to share, getting 6-8 oz steak, with veggies (vrs a twice baked potato) and usually crab legs. We get to enjoy a good meal, cut our calories, and save on the bill!





https://www.canada.ca/en/health-canada/services/canada-food-guides.html

Wanna add more lentiles to your diet? You can replace meat in your meals (or do 50/50 meat/lentiles). Check out Pulse Alberta to find out more information. https://pulse.ab.ca/


What’s A Pulse?

Pulses (including dry peas, beans, lentils and chickpeas) are the edible seeds of legumes. Pulses are grown for food and feed in countries around the world, and they are unique among grain crops in their ability to partner with certain soil bacteria to take nitrogen, an essential plant nutrient, from the air and turn it into a form that can be used by plants.

Are you new to growing pulses?

Looking for new crops to add into your rotation? Alberta Pulse Growers is here to come alongside you to ensure your pulse experience is a success.