Learn how to create good nutrition habits and avoid the pitfalls of dieting

Why dieting doesn’t work

Whether it’s keto or Whole 30, paleo or DASH, there always seems to be a new diet trend taking the country by storm. While more than a third of Americans are on a specific diet at any given time, the end results are often disappointing — most of the weight lost is frequently gained back within a few months. Dieting can be effective in the short-term, but often, efforts to stay on diets fail for many different reasons.

When you start a diet, you’re likely putting your body under unnecessary stress, forcing it to respond through metabolic, hormonal and neurological changes that can overwhelm your willpower. Dieting can also result in feelings of shame if you stray or fail. When you’re on a diet, you’re more likely to limit or change your social activities to avoid temptation, potentially contributing to feelings of depression and isolation — and you can become preoccupied with the food you eat, which can lead to binge eating.

Over time, caloric restriction can lead to slower metabolism, increased hunger and decreased feelings of fullness. Then, when you do consume high-calorie foods, the activity in your brain’s reward center increases. Trying to adhere to a strict diet can also mean depriving your body of the nutrients it needs — like carbs, for example, which give our bodies fuel and energy.

One study found that the most effective way to lose weight is to “limit, not completely restrict, foods that can cause health issues, like added sugar and processed foods.” Another study found that people with “positive, approach-oriented goals were significantly more successful than those with avoidance-oriented goals” — meaning it can be helpful to think about what you can positively incorporate into your daily eating habits versus what you should cut out.

Mindfulness and its impact on eating habits

Before you embark on making changes to your nutrition habits, take some time to become aware of your current behavior. Over time, we develop patterns of eating that can be hard to break. Whether that’s seeking comfort by overeating ice cream after a stressful day — and then feeling guilty about it — or absentmindedly snacking during an afternoon lull when you aren’t hungry, it’s important to notice these patterns without judgment. This will give you a chance to observe what you want to change and to become more mindful of what you’re eating and why.

Helping your brain form new habits around eating can be hugely beneficial as you start to focus on better nutrition. Ask yourself why you’re eating what you’re eating, and what purpose it’s serving for your mind and body. Remember that food is nourishment, and what you eat impacts how you feel. For example, ingredients like vegetables, fruit, fish, nuts, legumes and olive oil can boost happiness.

How to eat healthy: Tips to keep in mind

There’s no single solution that will work for everyone when it comes to improving your diet. But keep these tips in mind to improve your nutrition habits throughout the year:

• Find someone to hold you accountable — a health coach, nutritionist, acupuncturist, etc. This should be a person with whom you can be honest about your goals, progress and yes, even your slip-ups!
• Allow yourself to indulge in what you enjoy eating instead of restricting or removing these foods entirely, which often leads to over-eating.
• Keep in mind that when you eat, you’re nurturing your body. Your body needs nutrients from a balanced variety of foods including lean protein, whole grains, fiber and healthy fats.
• Pay attention to biological signals for fullness and hunger.
• Stay active. Whether that’s taking walks, doing yoga, weightlifting or dynamic stretching, keep your body moving.
• Make sure you’re hydrating adequately.
• Practice stress regulation techniques like meditation, yoga and deep breathing.
• Create a consistent sleep routine.
• Incorporate more warm, cooked foods into your diet to improve digestion and energy.
• Keep an eye on your alcohol and sugar intake.Try this: Basil Pesto Stuffed Salmon

Healthy food can be delicious and flavorful. In today’s digital world, it’s easy to find well-balanced, nutritious recipes online. Choose those with your favorite ingredients and flavors or with products you can source locally. Below, we’ve included a nutrient-dense recipe from our in-house nutritionist:

Basil Almond Pesto

Ingredients:
2 cups fresh basil
1/2 cup almonds
2 garlic cloves
1/3 cup grated parmesan cheese (for dairy-free version, use nutritional yeast)
1/3 cup extra virgin olive oil
Salt and pepper

1. Instructions:
   In a food processor, add the basil, almonds, parmesan, garlic, salt and pepper
2. Turn on the processor for about 15 seconds to break down the ingredients. Scrape down the sides of the processor.
   Turn the processor on and slowly drizzle in the olive oil until well combined
3. In a bowl, combine 2 Tbsp pesto with 1 Tbsp unsweetened Greek yogurt and stuff into salmon
4. Preheat a pan and add olive oil, then grill the salmon on each side
5. Serve with grilled asparagus or vegetables of your choice

More ways to support your health and wellness goals

At NeoMedicine Institute, our team of experts is here to help you on your health journey. We offer several programs that can help you create a foundation of wellness on top of good nutrition, including:

• IV therapy: IV therapy delivers nutrients directly to the blood stream via injection or infusion, making them instantly accessible for the body to use. Learn more here.
• Hormone optimization: Hormone optimization therapy can help your body get back on track by increasing sex drive, helping with weight loss, increasing lean muscle mass, and improving your mood, sleep, energy levels and mental clarity. Learn more here.
• Acupuncture and physical therapy: It’s important to nourish your body on the inside and out. Acupuncture can help with physical aches and pains, inflammation, digestive disruptions, blood flow, disturbed sleep and headaches. Physical therapy can ensure your body is working properly so you can stay active.

Nutrition plans: We offer nutrition programs based on mindful eating and hormonal balance as well as anti-inflammatory-focused eating plans.