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5 Diet Mistakes You're Probably Making, How to Fix Them

5 Diet Mistakes You're Probably Making, How to Fix Them

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By    |   Thursday, 05 January 2017 04:16 PM

We tend to associate the word “diet” with weight loss — as in: “I’m going on a diet to drop a few pounds.” But that line of thinking is going the way of the 8-track tape player, as new nutritional research suggests we should start thinking of food as medicine that fuels a long and healthy life.

Dr. Chad Larson, a naturopathic doctor and certified clinical nutritionist with Cyrex Laboratories, tells Newsmax Health that outmoded and conventional views about diet and nutrition still inform many Americans’ eating habits — ideas that are based on myths and mistaken notions.

Among them: The false perception that the best way to lose weight is to go on an extreme diet plan for a limited period of time, rather than adopting lasting changes in lifestyle that help you lose weight and keep it off over the course of your lifetime.

“Of course most of us have experienced the feeling of wanting to shed a few extra pounds,” he says. “Unfortunately, many look to a quick, fix-it diet, creating a shock to their bodies. This often results in putting the lost weight right back on, confusing the healthy metabolic functionality of the body.

“We are quickly learning that we must view diet as an individualized, life-long health plan, rather than just a means to lose weight.”

To avoid the dangers of yo-yo dieting, Larson has identified the following harmful eating habits — and how to replace them with healthy alternatives:

Eating packaged foods. We live “a packaged foods society,” Larson says. Eating on the go or in a hurry can increase your intake of artificial processed, packaged foods — from a bag, box, or can — which heightens the possibility of eating more than one serving or foods that aren’t especially healthy.

In fact, studies show people who eat more home-cooked meals and salads — even those that take just 10-15 minutes to prepare — tend to consume more healthy nutrients from fresh fruits and vegetables, whole grains, and lean protein sources.

“Even if we are snacking on something healthy, like mixed nuts, eating more than a recommended serving can translate to consuming too many calories or too much fat (even if it’s the good kind),” Larson explains. “The best options for snacks and meals are to choose foods that actually exist in nature with minimal processing.”

Consuming foods that make you feel bad. Most people have bad reactions to certain foods, because of allergies, intolerance, or sensitivities. It’s important to know — and avoid — those foods that make you feel gassy, suffer indigestion, lead to acne breakouts, or experience more serious conditions such as celiac disease (caused by a reaction to gluten-containing grains).

“In fact, studies have proven that there are dietary-related triggers of autoimmune reactivity, resulting in neurological, behavioral, dermatological, and gastrointestinal symptoms that can lead to autoimmune disorders,” Larson notes.

“Rather than continuing to eat foods that your body reacts poorly to, get to the root of the problem by learning what your specific triggers are. There are tests that can identify these triggers and reactivity to foods that your body should not consume.”

Cyrex Laboratories, among others, have developed tests that identify gluten reactivity as well as common food antigens in the cooked, raw, modified and processed forms.

“All you need to do is consult your doctor about how to get tested,” he says.

Skipping breakfast. Health experts once believed breakfast was the most important meal of the day, but the latest nutritional research suggests it’s a little more complicated than that.

While most studies suggest eating a healthy breakfast is not more important than any other meal of the day, routinely waiting until lunchtime or later to fuel your body and mind with nutrients can leave you feeling lethargic and more likely to overeat later in the day, Larson says.

“This is the meal that ignites our energy, gets our metabolism going, and kick starts our brainpower,” he notes. “Without it we can feel weak, tired and sluggish, all the while depriving our bodies of vital nutrients.”

Dining out too often. Eating out too many times a week can damage your health because restaurants dishes tend to come in large portions and often contain hidden ingredients that are not necessarily the best options.

“For example, you can order vegetable soup without really knowing what kind of flavor enhancers they included or how much salt was added,” Larson notes. “Don’t lose sight of the fact that restaurants want their food to taste good and keep customers coming back for more, so they tend to pack in excess amounts of sugar, salt, fat, and even synthetic coloring and flavoring agents.”
Cooking at home gives you greater control over the foods you eat and ensures you have a more complete understanding of what you’re putting in your body.

Buying no-no foods. Grocery shopping on an empty stomach is “a recipe for disaster” that can lead you to buy junk foods on impulse, Larson notes. It’s best to shop after breakfast, lunch, or dinner when you’re more inclined to be sensible about buying healthy, nutritious foods for the week ahead as opposed to quick-fix junk foods that will satisfy your immediate cravings.

“Everything sounds good when we are hungry, thus making us more inclined to buy things that we know we shouldn’t,” he notes. “Try grocery shopping on a full stomach and focus on buying foods that are good for you, on your shopping list, and that you need — rather than the more indulgent items that catch your eye while you shop.”

He also offers this supermarket tip: “Shop mostly around the perimeter of the grocery stores where all the fresh food is, instead of in the middle where all the packaged stuff is.”

 

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Diet. We tend to associate the word with weight loss. But new nutritional research suggests we should abandon that notion and start thinking of food as medicine that fuels a long and healthy life. If you've resolved to eat a healthier diet in 2017, here five ways to combat common dietary mistakes.
diet, mistakes, fix
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2017-16-05
Thursday, 05 January 2017 04:16 PM
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