“If the trendy diet really works, you don’t have to repeat it every January.”
A longtime mic drop courtesy of a sports nutritionist at the nutritionists Paige Prestigiacomo, RDN, LDN and Northwestern Health Sciences University.
“When people decide to lose weight in the New Year but don’t know where to start, an all-or-nothing diet with many rules and exclusions sounds attractive.”
The problem is over-restricting calories, nutrients, and / or boomerangs in all food groups to regain weight. This is because the diet is not sustainable, says Prestigiacomo. “We need enough calories and nutrients to feel satisfied, stick to our eating plans, and see the results over time.”
She especially recommends avoiding cleansing and detox, which severely limits calories and nutrients in a way that stresses the organs that people have embarked on “detox.”
[Pull quote] “‘Detox’ is what the liver, kidneys and digestive tract do every day of the day. And they need enough nutrients and energy to function properly. If you want to “detox”, think about proper nutrition, not rigorous cleansing. “
What about food-based resets like Whole30?
“The advantage is that Whole30 focuses on fresh vegetables and fruits, lean protein, healthy fats and reduces sugar and processed foods. Better yet, Whole30 cooks itself most of the time. This is great. The downside is that Whole30 eliminates nutritious and nutritious food groups for most people, including legumes and dairy products (she). Adds a warning that if people have food hypersensitivity or allergies, it makes sense to avoid those foods.)
Prestigiacomo explains that any diet that labels the entire food group as “bad” defeats the goal of enjoying as many nutritious foods as possible. It also creates unnecessary guilt and shame around the diet.
Invert the script
So where do we start with the many misleading messages?
Instead of focusing on causing deprivation feelings and eliminating food that can backfire, try this instead: flip the script over, addition For your diet and routine! Prestigiacomo suggests trying these small but important additions one at a time until each feels perfectly normal.
- One serving of vegetables a day.
- Fresh fruit with breakfast.
- Drink more water.
- Exercise (of all kinds) several days a week.
- Get more sleep.
What about the inevitable holidays and parties that are most enthusiastic about the resolution?
When celebrating a birthday or other event of a normal life, she tells her to enjoy a healthy, protein- and fiber-filled diet early in the day so she doesn’t arrive at a hungry event. .. “That way, you’re more likely to curb your indulgence, taste it without feeling guilty, and return to your normal diet the next day.”
If you’re aware of the pattern of adding nutrients, being flexible, and avoiding all-or-nothing thinking, you’re right.
She emphasizes that the key to a successful healthy diet is to choose a diet and lifestyle change that can be maintained and enjoyed all year round and beyond.
Need ideas or inspiration? Prestigiacomo shares healthy recipes and beautiful food photos on her blog Paige for Good Eats (paigeforgoodeats.com) and Instagram @paigeforgoodeats.
Below is her recipe for a southwestern frozen breakfast burrito. This is a recipe that can be prepared on weekends and frozen on weekdays for a fast and healthy breakfast.
Southwest frozen breakfast burrito
Paige Prestigiacomo, RDN, LDN
Make 10 burritos
material:
3 teaspoons olive oil, split
1 pepper, sowed and diced 1/2 white onion, 2 large diced spinach, coarsely chopped
10 lightly beaten eggs
2 tablespoons of taco seasoning
1 cup 1/2 cup cooked quinoa 1 can of salsa Black beans, drained and rinsed 10 whole grain flax wraps (I love Sante Fe Tortilla Co’s whole grain flax wraps. The only whole grain wrap that bends easily without tearing. 1 cup of grated cheese.
procedure:
1. Set the 12-inch frying pan over medium to low heat without burning. Add 2 teaspoons of olive oil, and when the oil is hot, add peppers and onions and fry for 2-3 minutes.
2. Add spinach. Continue cooking until the pepper is tender, the spinach is wilted, and the onions are translucent. Transfer the vegetables to a mixing bowl.
3. Put the frying pan back on the heat and add the remaining teaspoon of oil. Add eggs and taco seasonings to a frying pan. Scramble the eggs until about 85-90% complete. (This prevents overcooking when reheated.)
4. Transfer the scrambled eggs to the mixing bowl with the vegetables. Add quinoa, salsa and black beans to the bowl. Mix until uniform.
5. Place the plastic wrap on the cutting board. Add 1/2 cup of heap of egg mixture to the wrap. Sprinkle with shredded cheese. Fold the wrap burrito style and make sure the egg mixture is pushed in well.
6. Wrap in wrap or foil and set aside. Continue with the rest of the wrap and egg mixture. Move the burrito to the freezer.
7. When you’re ready to enjoy, remove the burritos from the wrap and place them on a paper towel to absorb excess water. Heat in the microwave for 3-5 minutes and turn it over half way (it is also recommended to use the freezing function of the microwave to make sure the wrap is completely heated without overcooking. ).
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