You’re ready to improve your health but your eating habits are setting you back. You’ve tried a few fad diets in the past, but they didn’t work for you or they were simply too restrictive for your lifestyle. In my opinion, that’s a good reason to stop. Remember that the ‘latest and greatest’ diet tip was written by someone doing something that worked for them. Maybe it works for your best friend, but that doesn’t mean it will be right for you.
Healthcare must be personalized. When thinking about diet and nutrition, many things need to be considered including the climate you live in, the genes you were born with, and what your schedule looks like. Small lifestyle factors can have major impact on your success when trying something new.
Don’t be discouraged. You simply haven’t found what works for you – yet!
Sustainable eating strategies
As a physician, I’ve had countless clients come to me frustrated with their eating habits. I’ve seen the most success with eating strategies that begin with whole foods and simple food journaling.
A recent study that focused on weight loss and decreasing health risks, showed that journaling with a DASH diet and 30 mins exercise led to weight loss of 9-13 lbs over 6 months. Simply losing 9lbs can lead to significant health benefits like lowering blood pressure and cholesterol, while reducing the risk of diabetes and stroke.
Finding what works for you by journaling your food isn’t about counting calories. It’s about discovering how your eating habits affect your body – physically and mentally.
The fuel that’s right for your body will not only help you reach a healthy weight, but it will also make you feel better.
Listen to your body to fuel your mind
Your mood can influence what and when you choose to eat. Get it to work in your favour by fueling your brain.
Your brain is always “on.” It takes care of everything from thoughts to movements to your heartbeat, even while you’re asleep. With that in mind, your brain requires a constant supply of fuel. And what’s in that fuel makes all the difference. Put simply, what you eat directly affects the structure and function of your brain and, ultimately, your mood. Your brain craves high-quality nutrition. Select an eating plan centered around whole foods that provide fundamental nutrients, such as the fresh ingredients found around the perimeter of a grocery store, and customize it from there. Health Canada’s refreshed Food Guide in 2018 advocates for half your plate to include vegetables and fruits, one quarter protein, and one quarter whole grains for example.
Second to what fuel goes in, is how much. Consider what triggers your eating patterns and what headspace you are in while you eat. Eating mindfully is a trend I can get behind. While you may not have time to sit and look at your food, the principles are important. Slow down and take a deep breath before you start a snack or a meal. Consider your surroundings, and remind yourself to enjoy what you’re eating. Plate your snacks in small bowls or on appetizer plates smaller than your outstretched hand. These small actions will help you decrease portions and avoid eating more than you need. This has benefits beyond weight loss, such as improving energy levels and controlling blood sugar.
Track, assess, and adjust
It can be hard to notice trends or patterns between what you eat and how you feel. A food journal can help when making changes to your eating habits. Take one week. Jot down everything you eat and drink. Make a quick note of each meal, and each snack, and once or twice a day, write down how you feel. Not just the bad stuff – the good stuff too.
- Did I have extra energy around the 3pm office slump?
- Did I sleep well?
- Did I feel bloated? If so, when? 2 hours after food, while trying to fall asleep, or the next morning?
- What did I crave, and when?
Watch for trends in those negative symptoms or feelings, and look for correlations in when they are occurring – or after eating certain foods.
Finding time to journal can feel like a challenge, but know that this is a temporary first step to lifelong success. Track and adjust until you find a balance that fits your lifestyle and makes you feel good. Strive for a healthy and balanced outlook. Moderation is the key, so don’t forget to be human and indulge without guilt. If you are mindful and respect the body you have, and your diet has more good days than bad, you will feel better in more areas of your life.
You’re not alone
Making lifestyle changes on your own can be intimidating. It can be incredibly helpful to work with a physician and/or dietitian to guide and support your lifestyle changes.
If you’re already a Harrison Healthcare Premier client, connect with your team and let us help you find your fuel.
From the Physician’s perspective, I see how diet impacts many areas of our physical and mental health. My priority is creating a health plan that allows you to live a long, healthy life in a way that you enjoy and excel. I love having a practice where I can collaborate with highly skilled Registered Dietitians. Our dietitian team has a wealth of information to help personalize nutrition plans and support long-term lifestyle changes.
