Keto, Fasting, Macros.... Oh My!
Nova Health Club • August 30, 2019
Keto, Paleo, The Zone, fasting ...which of the latest fad diets have you heard of, or even tried? When it comes to body composition changes associated with many fad diets there are two main components that determine its success:
1) Its ability to put you in a caloric deficit
20 Your adherence and ability to stick to the “diet”
These two factors determine if you see fat loss when on any diet. I’m not making an argument for or against any particular way of eating, nor commenting on their potential benefits or side effects. What I want to discuss is the fact that any diet out there aims to put you in a caloric deficit. The real question is can you stick to it.
Overall, restricting yourself so much that you cannot enjoy yourself or go out with friends means that eventually an event or birthday will come up and you will either decide to miss out on the fun or blow your nutrition plan.
On the other hand, if the way of eating has more flexibility it allows you to both hit your goals and enjoy social outings. In the past, diet culture really has been an “all or nothing” environment. A failure of one cookie meant you may as well eat the whole box because the day was ruined, and if a day is ruined why not throw in the towel for the week and restart Monday?
Whichever way you go it’s all about finding a nutrition plan that suits your lifestyle. One that can be repeated day in and day out, that doesn’t make you feel so restricted that you throw in the towel over and over again. The biggest predictor of success is your adherence.
Do you want to start tackling your body composition goals? My favourite place to start is with mindset. Try this: catch yourself each time you label a food good or bad. No food is inherently good or bad. Even too much water is bad for us. Each food simply should be enjoyed in moderation. We should have more of the foods that are nutritious and give our body things it needs and less of the foods that contain less nutrients and have a higher calorie density. Avocados would typically be labeled a “good food” but they are really high in calories and should be consumed in moderation when body composition is your goal.
Secondly, change your wording. Instead of “I cannot have a piece of cake” switch to “I don’t want a piece of cake as it doesn’t get me closer to my goals.” When you use the word can’t it becomes a forbidden food and you are more likely to have an all or nothing attitude towards it.
My aim with clients is for them to understand it isn’t all or nothing. Finding a balance where you can stay in a caloric deficit and not feel so restricted that it leads to binging is the ideal.
What “diet” are you interested in learning more about?? Let us know and we will dive deeper into that plan in the coming months!
As well, keep your eyes open for information on our upcoming nutrition challenge!
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It's that time of year again where Halloween candy is everywhere - especially if you have children who are in the trick or treating age. We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities... But do you know the risks in eating Halloween candy that go beyond weight gain and cavities? While sugar is certainly a concern, other ingredients in many popular candies can chip away at your health and well-being. The Deceptive Allure of Halloween Treats While eating Halloween candy can be a nostalgic pleasure, the ingredients list tells a different story. I personally love Halloween but about 7 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem… Beyond sugar, are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide and common allergens like wheat, corn, dairy, and soy. These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook. Beware: 5 Ingredients in Halloween Candy With Negative Health Effects 1. Hydrogenated Oils: Hidden Fats Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life. These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease and causing inflammation in the body. Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst 2. High-Fructose Corn Syrup (HFCS): A Sweet Sabotage HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings. Overconsumption of HFCS has been linked to obesity, insulin resistance and fatty liver disease. Many people consume HFCS without even realizing it. Candies like Oh Henry and other chocolate bars have HFCS. 3. Artificial Colors: A Rainbow of Risks The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) and Blue 1. Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well. Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s 4. Titanium Dioxide: The White Truth Titanium dioxide is used in many candies to enhance their whiteness and opacity. It is a detergent that damages your gut and decreases your gut microbiome. Any candy that has a white center, like Skittles is known to use this ingredient. 5. Allergens: Hidden Dangers for Sensitive Individuals Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers . Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore? Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens. The Scary Reality Halloween is a fun time but we’ve really thrown in the towel when it comes to our health based on the things we are accepting as ok. We've created a society where we buy the cheapest, lowest quality candies to give to our children (and ourselves). Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette. We've also bought into the idea that it's ok because it is just once a year... but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 then sure - that could be ok, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days. It’s no wonder why so many of us suffer with health issues including our children. Modern children are being diagnosed with more health problems than previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of. Stay Vigilant and Read Labels Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor. So when it comes to candy, watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals. Next year, choose to buy healthier options versus the mainstream candy we grew up with. Healthier Alternatives Here are some options to consider instead of the mainstream low quality garbage that we've been accustomed too: Chocolate Bars Unreal Coconut Bars : This company is on point with way healthier ingredients than the mainstream. They carry an assortment of candies beyond just the coconut bar (which is one of my faves). Granola Bars Made Good : You've probably seen this brand around in stores - specializing in gluten free healthier granola bars. Cookies Simple Mills : Making cookies and baked goods gluten free and with sweeteners that have a lower glycemic index than regular sugar (less of a blood sugar spike) Candies Smart Sweets : Candies without artificial colors and high sugar Lollipops & Jelly Beans YumEarth : W ithout artificial colors Water Enhancer (Vitamin C) Emergen-C : Something different from usual candy - Vitamin C drink crystals that are a much healthier option to candy and kids love em. There are more brands out there but you have to be on your toes when buying. Pay attention to brands, scrutinize the ingredient list and pay the extra money. Every dollar you spend is a vote - the more we vote for the better products for our health, the lower the cost will end up being in the future.
