Happy New Year! I'm going to assume since we've started working together (or at least since you've been receiving my newsletter), your thoughts, attitude, and approach towards diets have changed.
And for this, I first want to say thank you and know I'm proud of you.
Thank you for showing up in our sessions, reading my newsletters, and trusting me on your journey towards a healthier, more vibrant life.
I'm proud of you for making the investment in yourself.
I'm grateful that you trust me on this journey.
This month, I want to share some tips and insights on modern "diet disasters" I'm either seeing in the marketplace or hearing from clients. I hope this issue can educate, inspire, and empower you not to fall for the latest weight loss gimmick, but instead nourish yourself to be your best.
-Stephanie
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Modern Day Diet Disasters
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 This year you're determined to succeed. You've promised yourself and everyone else that you are going to get in shape and lose the weight you have forever been talking about. You believe you have all the tools at your disposal in order to achieve success. You've purchased the hottest diet book, have stocked up on the weight loss wonder foods, and made a financial commitment to your workout plan. This year will be different, you know it!
Your proposed game plan for success:
- Diet begins Monday morning. Sunday, the night before "D" day, you feast on your last supper. Chicken fried steak, french fries, hot bread with real butter, all followed by warm apple pie and vanilla ice cream.
- Pantry is stocked with all-natural, gluten-free, dairy-free, keto-approved foods.
- You've planned out your meals. No room for deviation.
- You've set and shared your diet rules with family and friends. No dining out, fast food, pizza, sweets, chocolate, sugar, or bread.
- You're going to weigh yourself three times a day to make sure your plan is working.
While this may look like the perfect "weight loss" plan, this is really screaming "diet disaster!" Listed below are a few of the most common mistakes committed by the modern "waist watcher" and some recommendations on how to turn these common weight loss mistakes into a recipe for long term success.
Disaster #1: Waiting to start your diet on Monday, or after the kids go back to school, or after your big deadline.
Modern Day Fix: Avoid seeing a diet as having a start and end date. Change your thought process from thinking this is a dreadful 4-week diet to thinking more long term lifestyle changes. Making small changes in your daily routine can make a big difference in helping you reach your ultimate goal.
Disaster #2: Assuming that if a food is labeled gluten-free, keto, dairy-free, all-natural, or organic, then it can be eaten in unlimited quantities.
Modern Day Fix: Stock up on whole foods, especially fruits and veggies. And when you do want to indulge in a treat, have a small serving of the real stuff. Your taste buds will thank you.
In reality, when it comes to weight loss, it still goes back to eating less than what you burn.
Foods labeled gluten-free, keto, dairy-free, all-natural, or organic, do contain calories, so you still need to watch the servings. Focus on eating quality, satisfying, nutrient-dense foods. With this simple mental shift, not only should you end up consuming fewer calories, but you'll also increase your overall nutrient intake.
Disaster #3: Avoiding all carbohydrate sources and eating unlimited amounts of high-fat meats, cheeses, and nuts.
Modern Day Fix: Follow a balanced diet that focuses on a variety of foods. Focus on consuming high fiber carbohydrates, vegetables, fruits, low-fat dairy, and lean protein sources.
Incorporating carbohydrates that are high in fiber is a great way to manage weight. Fiber-rich foods have a slower digestion rate than low fiber foods, meaning they help fill you up for a longer period. In essence, this should result in consuming fewer calories.
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Two Modern Day Solutions for Common Diet Disasters
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Disaster #1: Skipping meals and snacks in an attempt to "save" calories.
Modern Day Fix: Eat something small with complex carbohydrates, lean protein, and a little bit of fat every 3 – 4 hours.
Eating small meals throughout the day not only helps to keep your metabolism working, but it also prevents you from overeating later in the day. If you fuel yourself properly during the day, then you'll be less likely to nibble mindlessly. Did you know that snacking on 2 oz of chips (about 2 handfuls) adds approximately 304 calories and 20 grams of fat to your day? This is equivalent to a turkey sandwich and a small apple. Now, which meal appears more filling?
Disaster #2: Relying purely on the scale to measure your success.
Modern Day Fix: Find other ways to monitor your success and changes. Sometimes the scale can prove to be our worst enemy. Instead of using the scale, try using a favorite pair of jeans to determine how you are doing. Remember, muscle weighs more than fat, so it the scale has not budged for two weeks, but you can fit into your "skinny jeans," then you must be on the right track. |
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Featured Recipe
Creamy Avocado Tomato Soup
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 This Love One Today® fresh avocado recipe is another way to make the American Heart Association® recommendations part of your healthy lifestyle. Avocado replaces heavy cream in this rich and hearty tomato soup that is perfect for a chilly afternoon.
Prep time: 20 minutes Cook time: 20 minutes Ready In: 40 minutes
Ingredients:
4 Tbsp. olive oil
3 cup onion, chopped
8 garlic cloves, minced
4 14.5-ounce can diced tomatoes in juice
8 Tbsp. tomato paste
6 cups low sodium tomato juice
12 cups low sodium chicken broth
8 tsp. sugar
2 tsp. pepper
8 ripe, fresh avocados, halved, pitted and peeled
2 tsp. dried thyme
fresh thyme, as a garnish
Instructions:
Heat the oil in a large pot over medium heat. Add onion, cook, frequently stirring, about 5 minutes until translucent. Add garlic, cook 1 minute.
Stir in tomatoes and their juice, tomato paste, tomato juice, sugar, pepper, and dried thyme.
Add broth. Increase heat to medium-high and bring soup to boil. Reduce heat and let simmer 5 minutes. Let soup cool 5 - 10 minutes.
Cut 1-1/2 of the avocados into cubes and add to the cooled tomato mixture.
Puree the tomato and avocado mixture using an immersion blender until smooth. Reheat before serving. (Alternatively, puree soup in a food processor until smooth. Add pureed soup back to pot and reheat before serving.)
To serve, pour soup into shallow bowls. Slice remaining avocado half and place on top of the soup.
Notes & Tips:
Serving Suggestion: Drizzle with olive oil and garnish with fresh thyme serve with warm toasty bread.
Makes 4 - 1 cup servings
Nutrition Information: Calories: 120, Total Fat 8g, Saturated Fat 1g, Cholesterol 0mg, Sodium 170mg, Total Carbohydrate 12g, Dietary Fiber 4g, Total Sugars 7g, Includes 1g Added Sugars, Protein 3g |
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Be Inspired
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"If you don’t do what’s best for your body, you’re the one who comes up on the short end."
- Julius Erving
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About SO Nutrition
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Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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