Given that most of us are focused on weight loss during this time of year, I’m going to devote the next couple of posts to this topic.

It continues to amaze me how much misinformation there is on this topic.   It’s something I am very passionate about because I spent most of my teens and early twenties on diets or periods of calorie restriction.  So when I meet with women that are frustrated, disillusioned and confused by their countless attempts to lose weight, it makes me more determined to get the right information out there.

As you’ve heard me say in a previous post, we really need to eliminate the weight loss mentality from our vocabulary.    And I’m happy to say, the shift is happening.  There is definitely more awareness about the benefits of eating healthy, and the ineffectiveness of fad diets and quick-fix gimmicks.

Having said that, there is still some confusion and conflicting information.  One topic that always sparks debate is the need for calorie counting.  I’m sure you’ve heard people say things like “as long as you’re eating healthy food, calories don’t matter” or on the opposite end know of successful programs that are based points and pre-set meals etc that do limit your total daily intake.  I’ve also met many people who say to me “I’m eating healthy and still gaining weight, why is that?”  In fact, I’ve experienced this last one myself!

So do calories matter?  Yes and no.

Not what you wanted to hear right?  Unfortunately the answer isn’t that simple.

From a weight loss perspective, the science behind losing weight is quite straightforward.  In order for your body to lose 1lb of fat, it takes a 3500-calorie deficit.  So if you do the math, this means you need to reduce about 500 calories a day to lose 1lb in a week.  On a side note ladies – this is the reason for the 2lbs a week average!  This means that any diet, cleanse or program promising more than that is going to be mostly water weight.  (Don’t get me wrong, I think cleansing is very important in managing overall health, but it should never be done solely as a means of quick weight loss – watch out for any cleanse that promises quick and significant weight loss as one of it’s key selling features)

Even with the math above, weight loss is more complex than simple “calories-in and calories-out”.   Our bodies are not simply “caloric bank accounts”.   They are more like a science lab of chemical activities that rely on specific nutrients in order to function properly.  More and more research is indicating the complex function of hormones within the body that affect our hunger, satiety and ultimately our metabolism.

Therefore the quality of calories consumed is extremely important.  This is why a strict calorie counting approach does not work in the long term.  It may have worked in your twenties, but over-time if you are not consuming sufficient nutrients, or feeding your body poor quality, processed, nutrient-deficient foods, your metabolism will eventually begin to slow down.

So what’s the best approach?  A healthy diet comprised of whole foods combined with portion control.

If you eat mainly whole foods, you will automatically be consuming food that is nutrient dense and also lower in calories.  This means you are eating more food, more often and not as hungry as you would be on a typical diet.  The high quality food is also fueling your body’s physiological function, which means a revved-up metabolism!

Portion control is important because it keeps the amount of food you consume in check.   Due to yo-yo dieting, skipping meals, over-sized restaurant portions and so forth, most of us have no idea what a typical serving or portion size should look like or what it feels like to eat a meal until we’re 85% full.   Following portion control will help you eat within a healthy caloric range until your natural hunger and satiety responses return and your body gets used to eating at regular intervals in moderate amounts.

From my experience, the easiest foods to over-consume are carbohydrates (whole grains) and fats (nuts and seeds, oils).  So here are a few guidelines to get you started, but first a quick note – these numbers are general parameters, the total number of servings will vary based on your goals, size and activity level.

1 serving of grains (rice, quinoa, oats, etc) is ½ cup.    For reference 1 cup is about the size of a baseball.  You can have anywhere from 2-4 servings of grains per day.  So for the average female, that means 1 cup of oats in the morning plus ½ cup of quinoa at lunch would be your 3 servings of grains for the day.  The rest of your carbohydrates should come from fruits and vegetables.

1 serving of fats is approx 10-12 nuts (1/2 a handful) or 1 tbsp of oil or ¼ of an avocado.  Aim for 2-3 servings of quality fats per day.  One of the biggest weight loss mistakes I see is people snacking on trail mix all day.  While it is a healthier option than chocolate bars and chips, both nuts and dried fruit are extremely nutrient dense so those calories can really add up!  Be sure to divide your servings and take a small container to work.

In both my personal and professional experience, I have found this to be the easiest and most effective approach to healthy, effective and most importantly… permanent weight loss.    I hope you find these tips helpful!

To your health and happiness,

Victoria

The dieting season is fast approaching. Here are some statistics for you to think about:

• More than 70% of woman are currently on a diet
• Over 95% of dieters regain the weight within 1-3 years

As a nutritionist, many of the clients that come to see me have weight loss as one of their primary goals. Yes, as much as health and disease prevention should be our motivation, the reality is that most of us women just want to fit into our favorite jeans!

While I do believe that a lasting approach to weight loss is actually grounded in healthy eating principles rather than “dieting” restrictions, I know that often the external results are a more immediate incentive than the health of our insides. I’m no different, as a woman I do care about my external appearance and so I relate to my clients who come to see me with an issue that many of them have been struggling with for years.

Of course we all want to be healthy, but how we feel about our bodies is reflected in our self-esteem, self-confidence and the energy we project out into the world. Therefore I think it’s important that we strive to get our bodies to a size (and this is different for everyone) where we are comfortable in our skin and no longer obsess about weight loss.

This often involves dealing with the external weight but also our internal belief systems and mindset. Many of us have been on a dieting roller coaster for so many years that we’ve lost a healthy perspective, which makes it even more difficult to approach weight loss in a healthy and permanent way.

I’ve been there too. I’ve tried every diet. Lost weight and gained weight. I can relate to the women I see every day and this is what fuels my passion for what I do. I want women to once and for all get off the dieting rollercoaster!

Of all the myths and mistakes I see around weight loss, I believe the number one mistake women make is going for the fast and drastic solution. I continue to by surprised by the number of women that still believe avoiding carbohydrates or extreme calorie restriction is the solution (I won’t name names, but many of you know which diets I’m talking about). The reality is that 95% of these women gain all of the weight back, and often more.

I think for many people, their rationale is that they need something quick so they can see results and feel better. And then once they lose the weight, they will just maintain it in a health way.

Here’s the problem with this strategy: you can’t maintain an unrealistic weight loss.

If you have drastically reduced your calories, limited carbs or fruit, etc you have also reset your body’s physiology and metabolism. As a result, when you go back to “normal and healthy” eating your body can actually gain weight.

Not only do you gain the weight back, every time you go on this kind of diet you actually lower your metabolism. This makes it harder and harder to lose weight with each subsequent attempt! This is NOT the effect you want. As women we are already battling a declining metabolism as we age, the last thing you want to do is amplify this process.

The solution: a healthy holistic approach to weight loss. This includes eating the right whole foods at the right times, avoiding processed food and chemicals and taking the right supplements to round out your diet and maximize your nutritional status.

You should be able to maintain your eating habits for life, if that’s not the case, you are probably not on the right program. A holistic approach also addresses potential digestive issues, and hormonal or systemic imbalances which make weight loss easier. Once your body is functioning optimally, your metabolism naturally kicks in.

It is truly the best strategy for a permanent healthy weight. And the bonus: lasting health and disease prevention. ☺

To your health and happiness,

Victoria

The number one thing I hear when I meet with clients for the first time is “please don’t make me give up coffee!!”

As a former Starbucks “junkie” living on 2-3 venti size coffees per day, I don’t think there’s anyone that loves coffee more than I do. So I can definitely relate. If I can reform my caffeine habit down to one double espresso per day, I know anyone can do it.

Now this can be a controversial topic and you will find differing opinions amongst holistic practitioners. No doubt my own love of coffee is influencing my approach and opinion on this matter, however based on my knowledge and experience I generally take an “in moderation” approach to caffeine intake. I believe that for some of us it can be unrealistic to give up coffee forever. Not only do many people love the taste, but it is also a huge component of our social rituals. I think there are many other elements of our diet that can cause our health much more harm than a cup of coffee a day.

Now having said all that, for some individuals, there may be specific reasons to give up caffeine, such as during a detox or cleanse, or if they have certain conditions where caffeine may worsen or aggravate symptoms. Taking a ‘break’ from caffeine can also be a very good thing. But as a rule of thumb for the general population, 200-400 milligrams of caffeine per day is a tolerable amount.

Now here’s the real catch….

Coffee means coffee – ideally black, maybe a little raw sugar, honey or agave syrup. It does not include a “venti caramel macchiato with whipped cream” first thing in the morning! For those of you who aren’t aware – this little drink has 250 calories and 10 teaspoons of sugar.

There is nothing that breaks my heart more than standing at Starbucks every morning as I wait for my espresso, and seeing people walk away with one of these drinks to start their day. It’s not about the calories or the weight gain, what I care about is your health. We wouldn’t start off our day with a milk shake for breakfast, but that’s exactly what these drinks are – adult milkshakes.

Blood sugar is the number one growing problem in North America today. 1 in 3 Americans are projected to develop Type 2 Diabetes over the next decade and Heart Disease continues to be the leading cause of death. “Metabolic Syndrome” is the name given to the latest condition that is becoming an epidemic. It is a condition that identifies the risk factors for both Heart Disease and Type 2 Diabetes, and it is characterized by elevated blood pressure, high triglycerides and LDL levels, as well as extra weight around the midsection. These stats are staggering and the ridiculous amounts of sugar in our diets is wreaking havoc on our blood sugar and insulin levels that in turn impact weight, cravings, low energy, moodiness and depression.

The goal of my post today is not to make you give up your beloved coffee, but to consider these small changes in your routine:

1) Skip the sweet “milkshake” drinks. Switch to a regular latte or cappuccino, they have half the calories and 1/3 the sugar.
2) If you must have one of the sweeter drinks, have it 2-3 times per week instead of every day and always in the afternoon, not in the mornings.
3) Ask for a half sweet version, which uses 2 instead of 4 pumps of syrup.
4) For regular coffee drinkers, try downsizing. A venti Starbucks coffee has 415 mg of caffeine, a grande 330 mg and a tall 260 mg. Better yet, go for espresso instead. A double espresso is only 150mg of caffeine, and is less acidic to the body. And remember: 1 cup per day.
5) Finally, skip the energy drinks. While most have between 150-300mg of caffeine, the main source of energy high is the 7-10 teaspoons of sugar per serving. It’s no wonder you get an energy hit.

Consider these small changes. They really do add up and before you know it, you are feeling better!

To your health and happiness,
Victoria