Here’s Everything You Need to Know About Mindful Eating

5 Diet Tips You Should Ignore, According to a Registered Dietitian

5 Diet Tips You Should Ignore, According to a Registered Dietitian

If you feel like everyone’s a nutrition expert lately, you’re not alone. The sheer amount of diet tips and random nutrition advice online can be overwhelming and confusing, especially because a lot of the time it actually seems to make sense or come with enough anecdotal evidence and testimonials that it starts to feel pretty damn persuasive. The truth is that a lot of this advice is from people who, while eminently qualified to make choices for their own lives and bodies, may (OK, probably) are not qualified to be giving health advice to other people. I know, it’s really frustrating. Nutrition and weight loss claims are especially ubiquitous, but the good news is that if you know what to look for, you can disregard wide swaths of advice, rather than having to dig deep into the minutiae…

How Registered Dietitians Eat Healthy While Traveling

How Registered Dietitians Eat Healthy While Traveling

As someone who’s spent a lot of the last year on the road, I can personally tell you that eating healthy while traveling is no easy feat. On my trips, I usually eat out, because it’s rare that I have a kitchen to cook my own meals in. Even if I do, I’m always too tired to want to trek all the way to the local supermarket, navigate a maze of foreign ingredients, and then lug it all back to cook in a hostel kitchen. Pit stops have healthy-ish options here and there, but generally speaking the pickings are slim. It’s gotten to a point where my entire diet gets shaken up every time a take a trip. Even when I try to plan things out, I still get derailed by all the chaos that comes with travel. Sure, at…

Our Idea of Healthy Eating Excludes Other Cultures, and That’s a Problem

Our Idea of Healthy Eating Excludes Other Cultures, and That’s a Problem

Google the term “examples of healthy recipes” and you’ll notice there’s very little variety in what healthy eating looks like, and that the definition of “healthy” is pretty narrow. To be more specific, you’ll see recipes and meals that are considered mainstream for white, non-immigrant Americans. When healthy eating is presented through a Eurocentric lens the implication is that other cultures’ foods are not as healthy. What you see online reflects popular attitudes about healthy eating—lots of kale, green smoothies, and quinoa. These popular ideas are often what dietitians are trained to see as healthy, too. When I was in college studying to become a registered dietitian I was taught that the MyPlate way of eating—filling half your plate with fruits and vegetables like broccoli and berries and the other half with an even split of protein like chicken and grains like…

5 ‘Healthy’ Things You Should Stop Doing, According to a Registered Dietitian

10 Lessons From Extreme Dieting

10 Lessons From Extreme Dieting

Getting with the program could have unintended consequences. Yeah, yeah, you know you should eat more fruits and veggies, but you’re craving a creative approach – perhaps, even (though you wouldn’t admit it) a gimmick. “Americans love a good fad diet,” says Whitney Linsenmeyer, a spokesperson for the Academy of Nutrition and Dietetics. Problem is, such diets often suggest closely adhering to rules about what to eat and not to eat that aren’t backed by science and historically have rotated in villainizing protein, carbs or fat. “With a lot of these, if you’re cutting out a food group or going very low or very high with any of the macronutrients, you’re going to be missing key nutrients in the diet,” she says. Before depriving yourself, here are some other lessons learned from making extreme dietary changes: Food becomes an…

Enjoy Your Food: It’s Good for Your Health

Enjoy Your Food: It’s Good for Your Health

EAT MORE MORE FRUITS and vegetables; eat less sodium, sugar and saturated fat. Americans are used to hearing advice like this – it’s even included in our government’s recommendations. So what if I told you health advice in some other countries is a little more, well, fun? In Japan, for instance, one of the dietary directives is “enjoy your meals.” I propose Americans follow suit. You see, while we tend to believe that you have to choose between enjoyment and health when it comes to eating, there is a slew of evidence that eating-related pleasure, satisfaction and enjoyment are important components of a healthy diet. At the same time, negative emotions related to eating like guilt, fear, shame and judgment have real consequences for our health and well-being – and not just for social reasons. Here’s what happens when you enjoy…

The hCG Diet May Help You Lose Weight, But at What Cost?

The hCG Diet May Help You Lose Weight, But at What Cost?

IS THE HCG DIET A SAFE, healthy and effective way to drop pounds? Or is it a gimmicky, unhealthy and even unsafe regimen that doesn’t help its followers achieve long-term weight loss? Many experts think poorly of the hCG diet – which combines an extremely low daily calorie intake with ingestion of the hormone hCG – as an effective way to lose weight. “The hCG diet is almost the quintessential fad diet,” says Mike Israetel, chief sports scientist for Renaissance Periodization, which provides online dieting and training templates and coaching. There are no clinical studies suggesting using hCG helps with weight loss. There are two key components of the hCG diet: One is limiting your intake to 500 to 800 calories a day. The eating regimen emphasizes protein from lean meats, fish and poultry, and calls for low amounts of carbohydrates or milk and modest amounts of vegetables and fruits….