sxc.hu: wmstadler

So, you’re on a quest to eat healthy… what’s the most important thing for you to consider?

For me it’s about paying attention to the foods I’m consuming on a daily basis, as well as getting a good overall balance between calories, protein, carbs, and fats.

But, another thing that’s important — something I don’t always do — is to pay attention to where the produce I buy is being grown.

If you make the decision to purchase food that’s produced locally (otherwise known as being a “locavore”, BTW), not only will you reduce the likelihood that the produce has been treated with lots of chemicals, but you’ll also be supporting local farmers, strengthening your own economy, and encouraging local growth.

Eating locally is a pretty lucid term. Basically you get to decide how “local” you want to be.

For you, that may mean purchasing food within a 100, 200, 300 mile radius of your home. For others, local is defined as anything that grows in your state. There’s no set rule, so you decide what’s best for your family.

Let’s take a look at 6 ways you can eat locally:

1. Always read food labels
It seems a bit obvious, but checking food labels before purchasing anything is a must.

If you can’t find a food label, take a look at the info above or below the shelf where the produce is sitting — usually the origin is listed beside the weight and price. If you still can’t find out, don’t be afraid to ask someone in the store, they should be more than happy to help.

2. Shop in farmers markets
At at farmers market, you’ll find top quality produce, which often tastes exceptional, and is locally grown.

People tend to think that shopping at a farmers market will be more expensive, however for some items, you’ll actually find them cheaper in a farmer’s market, in comparison to a major grocery retailer.

Unfortunately, this isn’t always the case, so it is a good idea to shop around, and see what you can find, and where.

3. Buy seasonally
Eating with the seasons can really help you to eat locally.

The less in season a fruit or vegetable is, the longer the trip it will have to make to reach your local store. This usually means it will contain more chemicals to keep that food looking and tasting fresh, which over time, may have an impact on your health.

Find out what’s in season in your area, and then try to shop accordingly. If you’re not sure what produce is in season, check out some of the websites dedicated to giving you this information year round.

• In the UK try Eat the Seasons
• In the USA try Sustainable Table

4. Visit a U-Pick farm
An alternative to shopping at local farmers markets is to consider U-pick farms. This allows you to select your own produce right from the farmer’s field.

Obviously, there’s a bit more work involved with this option, but it can be quite rewarding, and you get to choose each fruit individually, ensuring the freshest produce.

Remember to wash whatever you pick up at U-pick farms thoroughly, as there will be no treatments after picking, so you may find a few bugs along the way.

5. Grow your own
If roaming through someone else’s field isn’t quite your idea of fun, consider growing your own produce in your back garden.

Many people are starting to get into this, as it allows you to grow exactly what you and your family enjoys most, and it’s an economical way to eat healthy food all year.

Also, by tending a garden, most people find their interest in eating healthy foods increases, helping them to stay the course.

6. Make a commitment
Choose 4 or 5 foods that you can source locally, then commit to eating only those that have been locally grown for a while. This will help you get onto the way of “locavore” eating.

Good foods to start with include, locally produced cheese, milk/yoghurt, eggs, potatoes, and carrots, but you can choose whatever foods are best for you.

What are your tips for eating locally?

You know how it goes, your favourite aunt Bessy means well, she really does, but her food pushing does little for your healthy diet plan…

“Just a little piece,” she’ll say, wafting her delicious, freshly baked brownies under your nose. “You can’t live on lettuce forever” — you’re feeling tempted — “How about a little of my apple pie?” she says looking a little downheartened. “Come on, it’s your favourite!”

You’ve been there, right? But, what should you do?

You don’t want to offend, but you’ve been so good, and that innocent looking piece of pie could send you right off your diet… again!

Ugh, it’s a tough one!

Food pushers are everywhere, whether it’s your weekly Sunday dinner at the in-laws, or those special birthday celebrations. They’re difficult to avoid, and almost impossible to say no to.

You’ll know that recently I asked you to share your biggest challenges with me. Thank you so much for your responses so far. You’ve really given me some great ideas.

So today, I wanted to address one of those great questions. It’s from Sharon, here’s what she said:

Simply keeping motivation to say no to that one extra not-so-healthy-thing too many, especially when not in my own home. It’s all very well choosing a healthy option over pizza at home, but when you visit some well-meaning friends and family, who set it in front of you and then say “You’ll have a bit of cake – we bought it especially for you.” what do you do?

I feel your pain, Sharon. But, this situation doesn’t have to lead to overeating.

Being diplomatic — not hurtful — about how you “no,” is the key!

Here are 3 ways to say no to a food pusher:

1. Honesty is the best policy!
Not always easy, but talking to your family and friends about what you’re trying to achieve is important.

This will help them to understand that you haven’t suddenly developed an aversion to their fab blueberry muffins, it’s just that you’re committed to your weight-loss efforts, and you really want to give it a go this time.

2. Stall a little
Dessert can be difficult to say no to. And, it usually makes it’s way around the table soon after dinner, before your stomach has had the chance to register just how full you really are.

So, by holding back for a while, you’ll be in a better position to assess just how much, if any, you can eat, and you’ll probably find if you do have some dessert after, you’ll be happy to eat a lot less.

Just say something like, “Maybe I’ll have some in a little while, I’m too full right now.”

Then, divert the conversation to something else, if they’re still not getting the point.

After a break, you may find your craving for something sweet has passed, and it’ll be much easier to give a firm no to the offer later on.

3. Portion control
If there’s something on offer that you’d really like to try, have it… just eat a smaller amount than you normally would.

Enjoy each mouthful, complement the chef on their delicious cooking, just remember to say no to any offer of seconds.

When a food pusher is around, you need to be assertive, not aggressive, when you are saying no to them.

Mostly, they don’t actually mean to sabotage your diet with their food pushing, but you need to stand your ground regardless.

Remember, it’s your health. Make it your top priority. Take control of the situation, before it controls you.

What are your tips for avoiding a food pusher?

sxc.hu: mattox

So, you want to make progress with your health goals — but, how can you do that effectively?

The main areas to think about are always going to be healthy eating and sticking with your workouts — these are extremely important.

However, there are other important lifestyle changes which will help take your progress to a whole new level.

Here are 5 lifestyle changes to increase your success dramatically:

1. Improve your sleep quality
Your sleep quality is essential for success… maybe that sounds O.T.T., but that’s what I’ve found, and research suggests this, too.

Sleeping poorly at night, or staying up too late, is not only going to make you crave more carbohydrate rich foods, but you’ll be more likely to struggle in recovery from your workout sessions, not to mention how it will effect your daily activities.

So, how can you do better with your sleep?

Sleep disorders aside (that’s another matter completely), all it takes is to turn the TV off an hour or so early, and make yourself get those “golden” eight hours.

Tips for a better nights sleep, include:

• Get comfortable — mattress, pillows and bedding.
• Reduce noise.
• Sleep in a cool, well ventilated room.
• Make sure the environment is dark enough.
• Reserve your bed for sleeping — no work allowed!

2. Focus on daily movement
The gym is not the only exercise you need to get in. While intense workouts are extremely important, it’s those people who are more active on a daily basis, who really notice a difference in their overall body composition.

So, this means simple things like how you get to and from your place of work, or how you spend your leisure time.

Even if it’s just 100 extra calories burned per day, this really adds up to a decrease in weight over the course of the year.

It seems small — maybe even insignificant — but it will have a huge impact long-term.

3. De-stress regularly
Stressed out? If so, it’s time to take control of that, before it starts to control you!

sxc.hu: wagg66

Stress is one of the leading causes of psychological and physiological problems, so looking after yourself now is certainly worthwhile.

Tips for avoiding stress, include:

• Deep breathing techniques.
• Exercise — Pilates, jogging, or whatever you find de-stressing.
• Positive thinking, reducing negative thoughts within.
• Going to a quite place, taking a bath, reading a book.
• Avoiding “toxic” people.
• Laughing — even when you don’t feel like it.

4. Eat something new
One reason for getting bored with “healthy eating,” which I’ve discovered from my clients is, they don’t eat a wide variety of foods. As a result they end up bored with their “diet,” and not eating enough fruits and vegetables, etc.

To help solve this problem, begin making an effort to try one new piece of produce every week.

Whether it’s a new seasonal fruit for a snack between meals, or a vegetable you’ve been meaning to have for some time, doing something different like this on a regular basis will help you stick with the plan and avoid boredom.

Plus, you’ll be less likely to cheat on those other foods you’re trying to avoid.

5. Set micro-goals
Setting daily mini-goals can really help you move forward to reach your goals.

These should be small statements, which you want to accomplish. Think of them as tiny steps closer to your end goal, bit by bit reaching your potential.

These micro-goals should be simple and entirely possible for you to achieve that day.  For example, “I will eat 2 portions of fruit, and 5 portions of vegetables today.”

Micro-goals are wonderful, because they really boost your level of self-belief, in other words, you start to believe you can ‘get it done’.

Over time, this could mean the difference between you staying the course, or falling off the wagon, because you don’t feel like you’re progressing fast enough.

So, there you have it, 5 small steps to success!

Don’t forget to check out my free ebook (if you haven’t already!), The Lifestyle Makeover Guide, for more tips on changing bad habits.

What challenges do you face in trying to change your lifestyle?

Flickr: margilevin

In the three years I’ve been running Dietriffic, I’ve managed to attract a certain type of person — those who wish to live a healthy lifestyle, in a convenient manner, which fits with them and their family.

During this time, you’ve told me about the particular challenges you face in trying to achieve a healthy lifestyle.

Lately, however, there’s been a rise in the number of people who find good, nutritious food, beyond their budget.

I’m going to try to address this issue for you very soon, but what I want to know from you today is:

What challenges do you face when trying to employ a healthy lifestyle for both you and your family?

This is your opportunity to air your specific frustrations and challenges with your favourite dietitian And, have them addressed in a way which will help you move forward.

So, please share your challenges below. Don’t be shy! And, I look forward to hearing from you…

sxc.hu: duchesssa

So, you’re trying to eat healthy or lose weight. That’s great! But, eating healthy can be complicated at times.

Some of the foods available at the grocery store contains all sorts of additives. These additives are supposed to enhance the flavour and appearance of our foods.

But, at what cost?

I don’t want to sound “alarmist,” but some food additives have been linked with cancer, ADHD, nerve cell damage, high cholesterol, and so on.

Admittedly, we need more research to confirm a definite link for some of these. But, in the meantime what are we to do?

Reading food labels is a good place to start, and although that can be very time consuming, a little research is a very small price to pay for a healthier you.

Here are 15 of the most harmful food additives to watch out for. I suggest reading this list, memorising it, or printing it out to take with you to the grocery store.

1. Sweeteners

The jury is still out on the safety of sweeteners, but let’s take a closer look at some of them:

Aspartame — this artificial sweetener is found in diet sodas, low calorie foods, and even some children’s vitamins. In 1995, the FDA listed 92 adverse Aspartame symptoms, which had been submitted as complaints.

Some of these symptoms include, headaches, memory loss, seizures, cancer and coma.

Acesulfame-K — is about 200 times sweeter than sugar. It can be found in diet drinks, candy, and baked goods. Some studies have linked this sweetener to cancer in rats, we really don’t know what it’s long-term effect will be on humans.

Saccharin — found in fruit juice, soft drinks, and canned fruits. Studies have indicated it may cause cancer in lab animals.

Acesulfame potassium (Acesulfame-K) — found in baked goods, soft drinks, and diet produce, such as light yoghurts. There are concerns about it being a potential carcinogen.

So, are artificial sweeteners to be avoided at all costs? I don’t think so. But, you should reduce your consumption, if you consume them regularly.

As a registered dietitian, I go against many of my colleagues, who don’t have a problem recommending sweeteners to their clients. However, I just cannot reconcile myself to the idea that artificial sweeteners are “safe” for everyone.

You can take it or leave it, but I prefer to “air on the side of caution” with this one. That is, no artificial sweeteners, if I can help it.

2. Food colourings

The Center for Science in the Public Interest (CSPI) in the US recommended the common colours should be banned. CSPI executive director, Michael F. Jacobson, co-author of the report, Food Dyes: A Rainbow of Risks said this:

These synthetic chemicals do absolutely nothing to improve the nutritional quality or safety of foods, but trigger behaviour problems in children and, possibly, cancer in anybody.

Let’s take a look at some of the common food colourings:

Blue 1 — found in certain beverages, candy, and various baked items. This colouring is linked to cancer in mice.

Red 3 — the food coloring used in candy, fruit cocktail and baked goods. In 1990, it was recognised by the FDA as a thyroid carcinogen in animals, however it is still permitted in ingested drugs and foods.

Yellow 6 — used in gelatine, baked goods, candy and sausages. This colouring is linked to tumour causation, although disputed by the FDA. It may also cause allergic reactions in some people.

Red 40 — may cause hypersensitivity reactions in a small number of people, and may trigger hyperactivity in children.

Bottom line? All of these additives can be found in junk foods such as candy, sodas, and other sugary beverages — products we need to cut back on anyway.

3. Preservatives

Sodium Nitrate/Nitrite — used to preserve flavour and the red colour in meats. It can be found in bacon, hot dogs, pepperoni, and most processed meats.

These nitrates will form nitrosamines once they enter the body. These are carcinogenic. Studies have indicated that even small amounts can cause breast, prostate and stomach cancer.

Once again, these are unhealthy food choices, and therefore regular consumption should be avoided.

BHA (Butylated hydroxyanisole) and BHT (Butylated hydroxytoluene) — these are preservatives used to keep oils and fats from going rancid. They are commonly found in processed foods such as cereals, vegetable oils, potato chips and chewing gum.

Studies have suggested these preservatives may increase your risk of cancer.

4. Others

Hydrogenated vegetable oils — also known as trans fat, or partially hydrogenated vegetable oil. You can find this oil in many products such as potato chips, popcorn, cookies, pastries, butter, margarine, and almost all fast foods.

The danger with this type of oil is it causes an increase in your LDL cholesterol levels, while decreasing your HDL cholesterol levels. This increases your risk for having a heart attack, stroke, or other heart related problems.

Check out food labels and avoid products stating trans fats, hydrogenated or partially hydrogenated vegetable oil.

MSG (Monosodium Glutamate) — you’ve probably heard about the dangers of this food enhancer. It is found in canned soups, potato chips, frozen foods and crackers.

MSG has been linked to a range of side-effects, including headaches, nausea, and vomiting.

A 1995 study, by the Federation of American Societies for Experimental Biology, found that although most people can eat MSG safely, “an unknown percentage” may suffer “chest pain, headaches, nausea, rapid heartbeat and drowsiness.” Most at risk were people with severe asthma, or those who consumed MSG on an empty stomach.

Er… comforting thought!

Olestra (Olean) — this is a synthetic fat, developed to prevent fats from being absorbed by your digestive system. The theory is that if your body does not absorb the fat you will not gain weight. However, when the body does not absorb fat, it also does not absorb important nutrients, such as vitamins A, D and K. This is where the problem lies.

Olestra was added to some brands of potato chips, and pushed as a healthy alternative to regular potato chips. But, thousands of complaints have been filed, stating that Olestra has caused severe diarrhea, abdominal bloating, gas and abdominal cramping.

Potassium bromate — this is a bleaching agent, found in flour and baked goods. It is used in rolls, pizza dough and breads.

Studies have shown that this agent can cause cancer in animals and humans. It is banned here in the UK and also Europe, but not in the US. However, since 1991 the FDA have been urging bakers to stop using it voluntarily.

Phew… it makes for pretty frightening reading!

But, avoiding most of these additives is relatively easy. How? By eating mainly fresh, whole foods, and avoiding highly processed products, like those mentioned above.

Another way to make sure you are avoiding food additives is to start a habit of reading foods labels regularly.

What about you — are you concerned about food chemicals or artificial ingredients? How do you protect your health?