Vegumacation!

Let's talk vegetarian diets.  

Plant-based foods are the major source of nutrition for people in many parts of the world because plants are easy to obtain pretty much everywhere that is not covered in snow and ice all year and are simple to grow - all you need are seeds, dirt, a little space, and water!  How much easier could it be?  

But, if you've ever looked into trying vegetarianism, you've probably noticed that "vegetarian" covers a broad range of food choices, some of which aren't vegetables.  Not so easy - and confusing, (particularly if you are having dinner guests, some of whom happen to be vegetarian) because "GRAVMV" diets  (that's "Generally-Referred-to-As-Vegetarian-or-Mostly-Vegetarian" - yes, I made that up) can include vegetarian, vegan, lacto-ovo vegetarian, vegetarian raw foods, lacto-vegetarian, fruitarian and pescatarian, flexitarian, and chickentarian (I did NOT make that up!), as well as “detox” diets like juice fasting! 

In any case, you've likely surmised that vegetarian diets (generally) exclude meat; and that the definition of “meat-ness” runs the gamut from from "no meat, no animals, no cooked foods, no way, never" to "it's o.k. to eat whatever you want some of the time." So today I'm going to try to clear that up.

According to the ADA, people who eat a mostly vegetable-based diet are at lower risk for developing heart disease, some kinds of cancers, diabetes, obesity and hypertension.   Vegetable foods are rich in macronutrients, and easier on the environment (far less energy required to grow plants than animals), and as long as you get the right balance of foods and nutrients, you can live a long, healthy life on a purely (or mostly) vegetarian diet.  For some, purely vegetarian is the "only way to eat;" but not everyone likes, or thrives on a purely vegetarian diet (that bio-individuality thing again).  Regardless, incorporating more plant foods into your diet is a GOOD thing to do for your health AND the environment.  

Here are some of the most common "GRAVMV" options:

 

Raw Food Vegan:  Unprocessed (preferably organic) and uncooked plant foods only.  You can eat fruits, vegetables, beans, nuts, seeds, and sprouts, but no meat or animal products, or anything that is cooked above 115 degrees.   

The theory is that “living foods” have the best nutrients and energy of all, and that cooking or in any other way “processing” them reduces their healthfulness. 

Juice fasting is a sub-category of raw food vegan. You guessed it.  You can only DRINK the foods listed above.  If the end-product requires chewing, it doesn’t count!    Just keep in mind that if you are DRINKING all of your food, you are not getting any fiber, which is another consideration entirely.

Vegan:  No animal-based foods of any kind – but you CAN cook what you’re eating.   Vegan usually also refers to a lifestyle that avoids using any animal products at all (e.g., no leather, wool, or anything that was tested on or is made of animals, either).

Lacto-vegetarian:  In addition to fruits, vegetables, nuts, seeds and legumes, you can have dairy products like yogurt, cheese, milk, etc.

Lacto-ovo vegetarian:  Fruits, vegetables, nuts, seeds, legumes, dairy and eggs.  Some people just call this “plain old vegetarian” or “standard vegetarian” – basically, you can eat anything that doesn’t include animal (or fish or chicken) flesh.

Now for a few "not-quite-vegetarian-but-still-mostly-vegetarian" types:

Pescatarian:  You can eat fruits, vegetables, nuts, seeds, legumes, fish, and shellfish.  No land animals.

Chickentarian (aka Pollotarian):  Fruits, vegetables, nuts, seeds, legumes, poultry (chicken, turkey, eggs, etc.), are allowed, but no red meat. 

Flexitarian:  Mostly plant-based, but you can eat eggs, dairy, meat, poultry, fish, etc. occasionally, and still have the benefits of vegetarianism. How much you "flex" is up to you, and many people find that going "meatless" once or twice a week is enjoyable, gives you a chance try new foods, and has health benefits.    My personal preference is meatless several days a week, but I also enjoy chicken, fish, and meat on occasion.

In upcoming weeks I'll share some of my favorite veggie or mostly veggie recipes and invite you to do the same!  

Until next time!

Karen

Vegan or Atkins or Zone, Oh My!

The diet industry is big business, and there are so many diet books, supplements, products, plans, and ideas out there that it’s impossible to keep up!  Worse, many of them directly contradict each other.  For example, should you eat mostly meat or mostly vegetables?  Is fat good or bad?  What about carbs?  Do calories count or not?  Are some foods better than others? Should you cook foods or eat them raw?  Should you juice, microwave, grill, bake, or broil?   

What about spices?  Should you detox?  Avoid processed foods?  Avoid grains or gluten?

Of course, every “expert” wants you to believe that their diet is the ultimate, best, healthiest, newest, and greatest, and that “all those other diet books and plans are wrong.”   And maybe that's true - the others MAY be wrong.  But they also may be right – for someone!  We are a diverse species that thrives on many different diets, on every continent in the world.  We’re so adaptable that we can eat pretty much anything edible and survive.  What works best for each person depends on their genes, ancestry, blood type, metabolism, environment, lifestyle, preferences, time and energy to spend on their diet and lifestyle and their habits. So, what works for you may not work for your partner, parent, child, or great-Aunt Bernice; because each of us is different.  In “health coach world,” we call this “bio-individuality.”  Here’s a link that explains it pretty well  http://holistichealthlibrary.com/bio-individuality-what-works-for-you/.

“That’s crazy talk!” you say; “Surely, science can come up with at least ONE diet that’s best for everyone!  We’ve got the USDA, RDA, diet clinics, hospitals, food industry, pharmaceutical industry, weight loss centers, and a plethora of diet “experts” to tell us what’s right – and give us the one diet that will keep us at a healthy weight, let us live long, healthy and productive lives, and solve all of our problems!  (Or maybe we should give up on all that annoying and contradictory advice, and just take a pill. . .)

Alas, the answer is no – but that doesn’t stop our huge “diet industry machine” from churning out book after book (or product, pill, potion, remedy, or supplement) that provides the “definitive answer” about what’s best for everyone!  That industry is successful because a lot of us are overweight or want to improve their health.  The so-called “experts” know how to capitalize on that. And they do.  Big-time.  But the truth is that it doesn’t matter what they write, say, claim or sell (as long as it isn’t actually HARMFUL), because every diet works for someone, some of the time. So, as long as the diet book authors keep telling us that, the diet book publishers keep publishing new books, the diet supplement makers keep making new supplements, and diet plan designers keep coming up with new things, everyone’s happy. . .well, except the poor confused public that is trying to figure out how to lose weight and stay healthy!

Why does it have to be so complicated?  Because, once again, there are no “right” answers or perfect solutions for everyone.  The truth is that no one really knows what’s best; that’s something each unique individual has to work out for themselves.  Sorry to burst your bubble, but that’s the truth.  A health coach doesn’t promise that every diet you try will work, but he or she CAN help you weed through the diets, find something that works for you, and support you in making the lifestyle and behavioral changes you will need for success.

Next time I’ll write about the different kinds of diets.  See you then!

Karen

What the heck is pre-diabetes?

You felt just fine until your doctor told you at your annual physical that you have “pre-diabetes.” He or she probably explained that your diagnosis was because your blood glucose levels are higher than normal – but not high enough for a diagnosis of diabetes.  And also that it puts you at an increased risk for developing diabetes, heart disease and stroke over the next 10 years. 

Now what?  Should I worry?

The short answer is yes - you should be concerned.  But don't panic!.  A diagnosis of pre-diabetes is a warning you should heed - and if you heed it now, it may be completely reversible!

I know you've heard that diabetes is rampant in the U.S. and other developed countries; in fact, according to the American Diabetes Association, as of 2011, 25.8 million children and adults in the U.S. (8.3% of the population) have been diagnosed with diabetes.  Another 79 million people are estimated to have pre-diabetes, and the number is growing daily.  You’ve heard how diabetes can increase the incidents of heart disease and hypertension, and untreated diabetes can lead to blindness, kidney disease, nervous system disease, and death.  Diabetes cost Americans $245 million in 2012, including $176 million for direct medical costs, and $69 million in reduced productivity.

When your doctor gave you your diagnosis, he or she probably told you that you need to make some changes in your diet and lifestyle before it develops into full-blown diabetes.  That would be bad.  And, if you’re lucky, he or she gave you some specific suggestions about how to do that, or referred you to a nutritionist, Registered Dietitian, or perhaps even a health coach.  

But unfortunately, for many people, no referral was made; you were just told to “lose weight, eat a low-fat, low-calorie diet and exercise more.”  You may be left wondering, "How do I do THAT?"  or "What's o.k. to eat?"    So with now actual instructions, you go home and start trying to “eat better.”  You buy products that say “low-fat” on the labels, and vow to walk for 30 minutes 5x a week.  You do great for the first couple of weeks or month, but then you’re back to your old habits.  You don’t LIKE low-fat, low-calorie food.  It’s hard to find time to walk 5x a week for 30 minutes.  Your co-workers bring in your favorite Krispy Kreme donuts or bagels, or your vow to “eat better” is thwarted by the office’s vending machine.   You don’t have diabetes yet – it’s just “pre-diabetes” – so it can’t be that bad, right?  And you can always get back on track tomorrow. . .

But face it, my friend RIGHT NOW now is the time to “get real” and accept the facts.  Pre-diabetes isn't diabetes,and if you catch it early, it's very likely that you can completely reverse it and avoid ever getting “real diabetes.”   If you don't do anything about it, there's a good chance you're going to develop full-blown diabetes, and that would definitely not be fun!

Early intervention and changing those unhealthy habits, eating patterns and lifestyle factors is critical NOW, and a good first step is to educate yourself, so here's some more information you might find helpful your diagnosis.

 

• American Diabetes Association (ADA):  http://www.diabetes.org/
• National Diabetes Information Clearinghouse (NDIC):  http://diabetes.niddk.nih.gov/dm/pubs/prediabetes_ES/
• WebMD Diabetes Health Center:  http://diabetes.webmd.com/guide/prediabetes-treatment-overview

In addition, this is something a health coach may be able to help you with - they can give you the personal attention and support to help you develop a diet and exercise plan that helps you to lose weight and feel great – and that works for you and your lifestyle.   Maybe you can do it on your own, but if you need a little extra help, it might be worth thinking about!

Until next time,

Karen

 

You. On a Diet.

"When I feel fat, I go on a diet for a week or two, but as soon as I’ve lost it, I’m back to my old habits and gain it all back!  What's wrong with me?"

 

“I do great on my diets for a while then I get bored, have a fight with my significant other, or get stressed out at work, so I pig out on whatever is around.   I know I’m an emotional eater – but  knowing it doesn’t help!” 

 “I lost 5 lbs. in the first two weeks of my diet, 3 lbs. the second week, and  only 1 lb. the third week.  The fourth week I gained a  pound back!  I’m doing everything I should and am just not losing anymore.  This diet doesn’t work!”

 “Girls night out” was great, but I ate too much at dinner.  When someone suggested we get ice cream afterwards, I knew I shouldn’t, but I  figured “well, I’ve already blown my diet today – why not?   Since then I just haven’t been able to get back on track!”

Sound familiar?  

 

 

Starting a diet and losing a few pounds is the easy part.  The hard part is sticking with it and STAYING motivated, especially when we feel we’ve derailed or reached a plateau.  When things don’t go the way we want them to, it’s really easy to slide back into our old habits and get right back to where we started.   And why wouldn’t it be?  We are who we are.  We like what we like.  We do what we do.  Making the lifestyle changes necessary to lose weight and keep it off means addressing a lot of “stuff” – plus, we’re dealing with food preferences, attitudes and behaviors that might go all the way back to childhood. That's a lot to manage all at once!

Most diets fail in the long-term is because they focus on calories, carbs, fats, proteins, deprivation, eating only certain foods, or avoiding "bad" foods.   They don't address the underlying "stuff" that got you there in the first place, or help you to figure out how to get yourself out of your rut, and into a healthier lifestyle!  Wouldn't it be something if, instead of creating lists of restrictions and good and bad foods, you could create a happy, healthy life for yourself in a way that is flexible, fun and free of denial and discipline?

That's one way health coaches can help.  Stay tuned to learn more!