Diet is an Ugly Word

Stop the Diet: Embrace Real Food

It seems that everyone is on a diet, has been on a diet, or is searching for a new diet, only to eventually fall off the diet wagon. The word "diet" often conjures up thoughts of restrictions. There are countless diets that have been around forever: fad diets, TikTok diets, fruit diets, water diets, low-carb diets, high-protein diets, raw food diets—you name it, it's out there. While each diet may have different requirements, they generally share a common outcome: failure. Why? Because they restrict you from enjoying the foods you love most! As a result, diets are rarely are sustainable.

Let's put an end to your dieting today and embrace something entirely different. What I propose is not a quick fix for weight loss, as many diets claim. Instead, it offers a new way of thinking, a new lifestyle and a new approach to food. Over time, you may notice yourself shedding a few pounds, but more importantly, you will begin to feel more energetic, less tired, possibly happier, and less anxious. It's not about restricting your ice cream at night or eating only fruit in the mornings. It’s about adopting a new lifestyle, one meal at a time, while still eating many of the foods you that you love.

First and foremost, you must be 80% willing to change. Why not 100%? Because it's a recipe for disaster if you don't allow yourself the grace to indulge in something you know is unhealthy. I am a strong advocate for a healthy lifestyle and diet but I still enjoy some unhealthy foods.

Second, be open to change, knowing it's for your benefit. You may need to make some adjustments to your diet; however, depending on what your current eating habits are right now, it may not be as difficult as you think. Start small and focus on replacing rather than restricting. Instead of getting that super-sugary coffee drink, choose a black coffee and add a packet or two of sugar along with a dash of cinnamon and cream. It's not restricting, it's replacing.

So, what is this diet? Simply, it involves eliminating ingredients that are created in a lab. This includes artificial dyes, colors, and other chemicals that are banned in Europe but are readily available in the United States. It means swapping out the junkier brands you typically choose with a new brand that is similar to the less healthy counterpart. American society has evolved into a culture of consuming cheap, overly processed, and chemically laden foods, and I am here to encourage you to think differently. Eating nutritious food can still fit within your financial and time budget. It's a learning process that requires restructuring your eating habits. Allow yourself to stumble occasionally; it's a journey that ebbs and flows. There will be both easy and challenging days. Just regroup and remind yourself that eating healthily now will not only improve your well-being but could also extend your life. The best part of it all? You won't have to count calories or stress over salt and fat intake!

I could use this entire site to promote strategies for overcoming America's junk food addiction, but first, I will begin with some baby steps that can assist you on your journey to a better, more serene health! Everyone starts from a different place. Some, like myself, are already eating quite healthy and would like to fine-tune their diets or learn more about ingredients. Others may rely solely on packaged foods and have never used a stove! So, don’t worry if it feels overwhelming at first. It is indeed overwhelming, but with the right support, gumption, and motivation to feel healthier, you will discover that you can transform your way of eating.

1. The most important and the easiest change you can make is to stop consuming cottonseed oil. Cottonseed oil is a byproduct of cotton production. After farmers process cotton for sale, they are left with cottonseeds that need to be disposed of. This created a significant waste management issue, leading to the development of cottonseed oil. So, what's the problem? Cotton is not classified as a food crop, which means it is treated with pesticides and herbicides that are not approved for food use. So, every time you consume a product containing cottonseed oil, you are ingesting herbicides non food grade herbicides and pesticides. (All herbicides and pesticides are harmful but that is a topic for another discussion.) Cottonseed oil is found in many unhealthy foods on grocery store shelves because it is extremely inexpensive. Always read the ingredient list, and if you see cottonseed oil, put it back on the shelf. You can easily find alternative brands that offer similar products without cottonseed oil. Chic fil A uses cottonseed oil in their frying process. Yes, I am suggesting that you reconsider purchasing "God's Chicken" (is it really God's chicken? I think not....). Instead, choose a fast-food chain that does not use cottonseed oil for frying, or better yet, consider avoiding fast food altogether. Life is full of sacrifices but, I truly believe that your body deserves the best nutrition.

   
   

2. Cut back on your soda intake. I've mentioned this in other articles but this is important. An occasional soda is fine but if you find yourself consuming one or more sodas a day, you need to reduce your intake immediately. Not only is soda extremely high in sugar, but it's artificial sugar-the worst kind! It's empty calories that offer no nutritional value. Additionally, soda is filled with artificial colors and flavors; it’s essentially a chemical lab inside every bottle! Fortunately, there are numerous alternatives available to help you eliminate your soda intake. Let's be clear: do NOT reach for diet soda thinking it is a healthier option. It is not; in fact, it is one of the worst soda choices you can make.

   
   

3. Make sure you eat at least one whole serving of fruit or vegetables each day to start. You should aim for 7 to 10 servings daily, but remember, you are taking baby steps. Enjoy an apple (preferably pre-sliced to minimize plastic waste and cost). Cook some frozen green beans on the stove for five minutes to go with your dinner. Add extra lettuce to your tacos. Prepare a berry smoothie once a week, or treat yourself to a store-bought smoothie. (NOT a Starbucks syrupy fruit drink). However you choose, incorporate a whole fruit or vegetable into your daily routine and increase your intake as you continue on your health journey.

   
   

4. Learn to cook! You don't need to be a five-star chef to eat healthy. Start small and simple. Pasta and tacos are some of the easiest dishes to prepare. You can find a quick 10-20 minute recipe online to make. Cooking takes no longer time than browsing an online menu and having DoorDash deliver your meal. Ground beef is very versatile in the kitchen, so always keep a pound on hand in the freezer. Turn it into tacos, burritos, pasta dishes, meatballs, chili, or hamburgers. I admit, I dislike cooking, so the meals I prepare are quick, simple, and still full of nutrients from fresh ingredients. However, on those busy school nights, I often resort to a quick dinner from the freezer. See? It's perfectly acceptable to take shortcuts from time to time in a pinch!

   
   

5. Allow yourself to enjoy treats, but be mindful of the choices you make. I recommend avoiding mainstream candies that contain artificial sugar sand ingredients. Homemade treats are always the best option; however, if that's not an option, look for high-quality treats that are made with ingredients you would find in your own kitchen. You don’t need dessert every night, but it’s perfectly fine to have ice cream occasionally—I certainly do! I also love Christmas cookie season and making chocolate mousse for Christmas. Brownies are surprisingly easy to make from scratch, even easier than cookies! Most pies are quite simple to prepare as well (see my basic pie recipe, which you can easily adjust to your taste).

   
   

Remember, this is not a diet. Diets often fail to produce lasting results. By tweaking your eating habits, you can naturally develop a new pattern with ease and minimal struggle. If you experience setbacks, that's okay—just get back on track. Focus on eating what you LIKE rather than what you think you should like. I certainly have my "I'm not eating that" list, but I have other foods that I do like. For instance, I don't particularly like salads; I find them boring, and they don't satisfy my high metabolic rate (I get hungry quickly after eating one). However, I like brussels sprouts and many other vegetables! It's okay that I don't eat salad because I like other foods that are just as healthy. Find what you enjoy and stick with that. It's important to adjust your diet to your preferred taste. If you eat what you don't like, you will revert back to your old eating habits. You WILL succeed if you are open-minded to changes. Small steps are important. I'm still adjusting my eating habits and I've been on my journey for almost 20 years!