New Year

Projected Nutrition Trends for 2015: Part 1

Year in Review: Trends in 2014

  1. Everything paleo - This diet became immensely popular for its "what we're genetically meant to be doing" messaging.  Most feel it is very doable and satisfying thanks to the high protein intake. As an RDN, I was happy that it encouraged vegetables, fish, eggs, and healthful oils/nuts/seeds, but disappointed that it cut out healthy legumes and took such a strong stance on dairy products.  
  2. Gluten free - Gluten continued to get criticized thanks to books like Wheat Belly and Grain Brain.  I am glad that consumers are tuning into the importance of minimizing refined grains as a whole (gluten containing or not) but also try to use this campaign to educate on Celiac disease, Non-Celiac Gluten Sensitivity, food hypersensitivities, general health and everything in between.
  3. Juicing/smoothies - Somehow instead of eating fruits and vegetables it became much more popular (read: healthier) to drink them instead.  While those smoothies are definitely packed with nutrients, many are lacking when it comes to fiber.  Thankfully the juicing trend is starting to head back in the direction of smoothies with the option of adding ingredients like flaxseed oil, chia seeds, Greek yogurt, oats, etc.
  4. Butter is back - From the New York Times articles to the publication of The Big Fat Surprise by Nina Teicholz, last year saw the tides turn back toward encouraging fats in the diet.  It is a worthy message after hearing 30+ years of low-fat as the major factor in heart health, but beware of trying to over-apply this to all of the fats that we know contribute to heart disease.  Embrace nuts, seeds, nut butters, various cooking oils, and avocado as one's primary fat sources and add in some cheeses, dairy and butter in moderation.


Small and Measurable

Happy New Year!

Well it's 13 days into the new year and I had not yet begun my blog writing for 2011.  I think it's time to begin...  I have happily taken a mental break from everything (yes, everything) after completing my Dietetic Internship just days before Christmas.  I now feel completely refreshed!

I am employing a very important tip for you into my new landscape of blogging.  Just as "small and frequent meals" are key to stabilizing energy levels and sustaining healthy eating habits; I plan to employ "small and frequent blogging" into 2011.

Tips on Goal Setting

When setting goals (year round, not just in January!) it is important to make each goal:

 A small step: incremental changes help form habits because they are manageable

Example: Change exercise routine from 3 days/week to 4 days/week.  Once that becomes routine, you can bump it up again, but don't jump from 3 to 6, it simply won't last.

  • Measurable: determining a specific value-level helps 

Example: Add one piece of fruit or serving of vegetables to each lunch and dinner.  Specifying the one serving will be more effective than saying "I want to eat more fruits and veggies."

  • With a Gladys: for the sake of accountability!

  Example: Remember the neighborhood watch from Bewitched?  Plan to detail your goal with a family member, friend, pet, or sites like Stikk (form an online contract to commit to your goals) to help boost your incentive to stick with it.

The goal is to make the activity a lifestyle change.  A small goal makes it feasible.  Measurability makes it producible.  Accountability is what gets you there.  

Good luck goal setting!

New Years Resolution

New Years Resolutions

Happy New Year!  With a new year comes a clean slate, and let's face it, 2009 was kind to few.  So with 2010 getting into gear, how about a little bit of brainstorming for new years resolutions?!

Whether you believe in them or not, the idea behind it is that a new year breeds new habits, so now is the time to try to improve your old ways (present company included).  One way to start is to think back on the past year and generalize a few areas that you might feel need some improving.  

Once you've come up with a topic or two to focus on, brainstorm some realistic, clear, and measurable resolutions for the year.  For example, I have two resolutions, to stay better hydrated, and to blog more often.  But simply saying those two things to myself won't lead to action.  So instead, my resolutions are to drink at least 2-3 glasses of water a day, and to blog a minimum of once a week (but really to try to blog 6+ times/month).  

When we put realistic numbers into our resolutions, we are more likely to reach our aspirations.  Keep this in mind while setting your goals for the year.  

Happy New Year!  May we keep our resolutions together!