Healthy Chicks

My journey with dieting started when I was 16 years old with the South Beach Diet. I started it right after a family vacation, when it became apparent to me that my thighs were ‘huge’ and I was ‘fat.’ So I scoured the internet in search for a solution, and of course going on a diet was the number one answer from Google.

I still vividly remember sitting through English class, counting out my celery sticks and 30-calorie cheese wedges. I started the diet right around my sister’s birthday, where I avoided nearly all the food and quietly ate my ricotta ‘pudding’ in the corner as everyone else devoured the cake. I had egg beaters every morning for breakfast, turkey roll-ups at lunch and grilled chicken or fish with veggies for dinner. I avoided most fruit, all grains and bread like the plague. After all, they were ‘off limits.’

Throughout the whole diet process, it was the first time in my life I became obsessed with the scale, counting calories and losing weight. Even though I was in fact dropping pounds (mostly water weight in the beginning), I was more self-conscious than ever and literally consumed with how I looked.

Fortunately I’ve been off dieting for nearly 8 years now, but you can clearly see how they get a bad rap. After all, the diet industry makes thousands and thousands of dollars off of people — mostly women — trying to lose weight. Unfortunately, the truth of the matter is that many of the diets out there are revolved around cutting back, cutting out, or deprivation, which only leads to disaster in the end. After all, how many of you have gone on a diet only to go off of it, and feel even worse about yourself / gain even more weight than when you started? Trust me, I’ve been there.

The types of super strict diets that limit particular food groups, vital nutrients and make you feel bad about your body is something I cannot stand behind. They’re not healthy or sustainable.

However, something I can get behind is following a healthy diet, or more specifically a balanced way of eating, that nourishes + works for your body. And I’m happy to see that the folks at Tufts Medical Center recognize this and the negative effects that can come from the diet industry. It’s less about deprivation, and more about providing guidelines on food combinations, portioning, variety, and even frequency of eating. In fact, Tufts Medical Center even states that many of their patients trying to lose weight actually aren’t eating enough to manage their hunger. So it’s not always about cutting back after all! 😉

So maybe you’re happy with your weight and don’t need to lose any weight, and that’s phenomenal! But if you are looking to shed a few pounds (for you, not because some diet commercial told you that you should), then going on yet another strict diet is probably not the answer. Rather, focusing on ADDING IN the good stuff & following a nutritious, balanced meal plan can help you see the results you want.

Here are some basic guidelines from Tufts Medical Center of what you’ll want to add in:

• Lean protein like chicken, turkey, beef, eggs, greek yogurt, lowfat cheeses, nuts, nut butters (almond is my fave!), beans, tofu and tempeh

• High fiber fruits & veggies like berries, apples, pears, oranges, peaches, kale + leafy greens, spinach, zucchini, brussels sprouts and cabbage. I like to stick to local, seasonal and organic as much as possible! (Note: if you don’t already have a spiralizer, get one. Zucchini ‘noodles’ are the bomb dot com.)

• Whole grains like barley, oats, quinoa, whole grain bread + pasta. Fun fact: I eat gluten free for the most part so our cabinet is filled with quinoa, quinoa pasta and brown rice. Hubby doesn’t even know the difference! 😉

• Heart-healthy fats like quality olive oils, avocados, and nuts. Did you know fat can actually help keep you full and is an essential part of a healthy diet? All those fat-free diets of the past can take a hike!

• Lots and lots and lots of H2O! I like to add lemon + mint during the summer to spruce it up.

So what’s my verdict on this whole diet thing?

I am not a fan of the typical industry definition of a diet, and never will be. I don’t believe in depriving yourself to look a certain way, and your body does not deserve that sort of shame and restriction ever. I am cool with nourishing yourself with real food, and eating in a way that works for your body. And if losing weight is one of your goals and you need support on meal plans, portion control, and calorie consumption, then seeing a respectable dietitian who can support you is a good option.

However, if you’re like I used to be and struggle with body image, calorie counting, and obsessing over the scale, taking a more holistic route by working with a health coach is probably a better option for you. In fact, because of the struggles I’ve personally gone through I now work with women, by empowering them to nourish their mind, body + soul through wholesome food and self-love.

What about you? Have you ever gone on a strict diet that drove you crazy? Seen a dietitian? Worked with a health coach? What do you think of when you hear the word ‘diet’ vs. ‘following a healthy diet’?

xoxo,

Rachel

Note: This post is sponsored by Tufts Medical Center, but as always all opinions are my own. I partnered with the brand to write this article but every word is mine.