May 12, 2022
Weight loss and better health are complex issues. There are many things that can help or hinder results. If you are sick of asking Google, "Why can't I lose weight?" read how these 3 behaviors can hinder your results.
You aren’t believing in the value of the compound interest of your efforts.
Would you rather: go on a 1 month diet of no carbs, lose 20 lbs and go back to your old habits gaining back 25 lbs over the next 2 months; OR commit to 3 small and specific tasks to do each day, lose 20 lbs over 3 months and keep them off? Sadly, many will say the 1 month diet. We live in the present not wanting to wait for the sum of our efforts to pay off when we can get faster results now. If going to extremes when it comes to dieting and nutrition hasn’t worked for you in the past, it’s time to try something new.
Your main focus in any past health attempt has been the scale and not your behaviors.
Guess what? The scale is playing tricks on your mind. Have you ever felt great about your nutrition and exercise only to step on the scale, see that it’s up 2 pounds, and feel completely discouraged? We all have. Stop letting the scale dictate your mood and progress when you know you’ve been consistent in your healthy behaviors. The scale will change day to day; keep consistent. Set other benchmarks for your success. Examples:
You are comparing yourself and your results to others based on what you see.
What you can’t see are all the little details, good or bad, that got them there. We can do really unhealthy things to look good. Next time you are scrolling social or admiring a fave celebrity, stop in the moment and ask if you feel better or worse looking at this? If the answer is worse, unfollow!
Get help with your nutrition and changing behaviors. Work with a registered dietitian through online visits.
April 12, 2022
A sink full of half-rinsed dishes and those nearly-finished but completely stale 5-day old box of donuts don't exactly scream, "this is my kitchen, it is my sanctuary." A kitchen is a starting place for your health. If you are blessed to have a functioning kitchen, here are 10 tips to turn it into a healthy environment.
Your kitchen can be the perfect ally in your healthy lifestyle journey. Work with a registered dietitian at Well My Way Nutrition to learn more about setting up your kitchen and entire environment for success.
March 24, 2022
If your doctor mentioned something about fatty liver or you noticed the term NAFLD or NAFL on your medical chart, be sure to avoid these foods:
Nonalcoholic fatty liver disease (NAFLD) occurs when excess fat builds up your liver from reasons other than alcohol. Experts estimate that 24% of U.S. adults have NAFLD.
Work with a registered dietitian online to reverse fatty liver and improve your health. Click here to get started with a free 15-minute discovery call.
Try this simple Healthy Chili Mac with bean pasta for a high protein, low glycemic impact dinner.
March 18, 2022
In a previous article, the importance of remembering your M.E.D.S. (mindset, exercise, diet and sleep), I explained how these four aspects are key to a healthy lifestyle and reduced risk of disease. While all four aspects are important, without mindset, can the others be achieved? Why is mindset everything when it comes to a healthy life?
Get help improving your health and mindset with nutrition and lifestyle coaching. Book a free discovery call to get started.
Mindset is the established set of attitudes held by someone. Start thinking of the people around you and by their actions, you might be able to guess some of their established attitudes. The best thing about mindset, you can adjust it. It's not determined by genes, environment or other unmodifiable factors. It's modifiable meaning you can work to change it. Here are five tips to achieving a mindset of health.
It takes practice to change your mindset towards health. It's also hard to go back once you reach it, making mindset 100% worth it and incredibly important to your healthy future self.
March 05, 2022
Building a healthy lifestyle to reduce your risk of disease is about much more than what you eat. A healthy lifestyle encompasses your day to day eating, consuming, sleeping, stressing, moving and thinking habits.
Here's a tool to remember the main components of building a healthy lifestyle.
Remember your MEDS
Mindset- you are going to have stress in your life; focus on mindset instead of eliminating all stress.
Exercise- move more, focus on strength and don't forget about flexibility and balance.
Diet- all things you "consume" which includes food, hydration, supplementation, medications, what you read and what you watch.
Sleep- quality and quantity
A healthy lifestyle is an ongoing journey. We all start in a different place. If you are just getting started, pick one or two of the MEDS and set goals to improve those one or two. For instance, if you know your sleep patterns are terrible and you don't exercise, set a goal for the week to turn off electronics half an hour before bed and take as long a walk as you can manage each day. The walking will help you sleep and turning off electronics will help your eyes and mind start to rest.
Work with a registered dietitian to build your healthy lifestyle and tackle all of these MEDS. Start with a free 15-minute discovery call.
February 15, 2022
The concept of avoiding all white foods is a blanket statement to try to encourage people to avoid bread, pasta, rice and potatoes. Do you have to avoid these foods? Not necessarily. People with diabetes should, if they do eat these, look for higher fiber versions of those foods, like 100% whole wheat bread, brown rice and bean pastas. Saying all white foods are bad gets confusing though, because some white foods, like white onions or the white of an apple, are touted as good for diabetes. When it comes to other white foods, here are 4 we absolutely should include in a health eating plan:
Not a veggie lover but want to be? Learn 3 ways to love vegetables.
February 10, 2022
The food we eat is made up of 3 macronutrients: carbohydrates, fat and protein. Some foods are a mix of these and some are primarily one macronutrient. People with diabetes are often told to eat more “lean” protein and eat fewer carbohydrates. Here is a list of lean protein, lower (or no) carbohydrate foods:
For a quick and filling higher protein lower carb snack:
Some of my favorite Greek yogurt options are Siggi’s Nonfat Icelandic yogurt, Siggi’s plant based yogurt, Silk Non-dairy Greek Yogurt, Oikos Triple Zero and Chobani Less Sugar Greek yogurt.
January 26, 2022
There is no "one" diet for diabetes or prediabetes. There are several eating plans that can help manage blood sugars or reduce the risk of developing diabetes.
The key is finding a plan that meets your needs and preferences. Will there be a cake and pizza plan? No, but you can absolutely learn to include and appreciate your favorite treats on a healthy eating plan.
A variety of eating patterns (combinations of different foods or food groups) are acceptable for the management of diabetes. What should be part of an eating plan for diabetes:
Side note: if you live in the St. Louis area, we have a local company who makes delicious meals like that, ready to eat. Check out Fit Flavors for healthy, fresh meals on the go. My current favorite is the Buffalo Turkey Burger. They also ship around the area!
Because every body is truly unique, an eating plan that makes you feel great and get results, might do the opposite for someone else. The biggest factor in reaching diabetes health and wellness goals is to be consistent. There are likely several eating plans that will help you get equal results. Consider excerpts from these reports below in narrowing down the best plan for you.
A 12-week study comparing 30% versus 15% energy from protein noted improvements in weight, fasting glucose, and insulin requirements in the group that consumed 30% energy from protein.
Reducing overall carbohydrate intake for individuals with diabetes has demonstrated the most evidence for improving glycemia (blood sugar) and may be applied in a variety of eating patterns that meet individual needs and preferences.
For select adults with type 2 diabetes not meeting blood sugar targets or where reducing diabetes medications is a priority, reducing overall carbohydrate intake with low- or very low carbohydrate eating plans is a viable approach.
—From Diabetes Care, 2019: Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report
“The benefits of all types of vegetarian diets in the prevention and treatment of diabetes have been well established. Clinicians and healthcare providers should feel confident in recommending a vegetarian diet to their patients who have pre-diabetes or T2DM. However, the type of foods that should be consumed while following this diet is critical to achieve the therapeutic effects. As Satija et al. demonstrated, a vegetarian diet that is high in unhealthy foods such as refined grains, saturated fats, and added sugars is positively associated with T2DM compared to a vegetarian diet with lower amounts of these nutrients.”
—From Current Diabetes Reports, 2018: Vegetarian Diets and the Risk of Diabetes. Melissa D. Olfert and Rachel A. Wattick
“…the Mediterranean diet has been shown to decrease HbA1c levels compared to a control group (such as low-fat diet and low-carbohydrate diet). On the other hand, vegan and low glycemic index diets also improve HbA1c levels.”
—From Nutrients: Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review. Sandra Martín-Peláez, Montse Fito, and Olga Castaner
As you see in the reports, there are several “right” eating plans for diabetes. The key is finding the best one for you. Work with a dietitian, diabetes educator to learn how.
January 20, 2022
This more moderate version of going low carb allows for up to 26% of daily calories from carbohydrate, or about 130 grams per day on a 2,000 calorie plan. Tips for this plan:
Get started on a low carb eating plan the help of a registered dietitian. If you have done low carb before and want help working into your lifestyle again, the Get Started package is recommended. If you are also working on lowering your blood sugars or A1C, we recommend the Elevate package for extended follow ups and adjustments to your plan.
January 17, 2022
This eating plan is truly more of a style than a "diet". Key features of a Mediterranean eating plan are: