A Few Tips to Keep Your Diet on Track, by Dr. Darci Davis

 

How are some of those New Year’s Resolutions?

Is it time to shake things up? Look at diet and exercise a little differently? 

Well, April is the perfect time to reevaluate your diet and make sure you’re eating the right balance of nutrients.

Here are a few tips to help keep things on track:

Determine the Right Kind of Diet– There is no such thing as a one-size-fits-all diet recommendation. One way to understand what your body needs is through a DNA test. Looking at your nutritional needs, metabolic health factors and matching diet, this test can reveal your genetic diet type, including the ratio of carbs, proteins and fats for your body. With this information at hand, you can make more proactive decisions regarding your diet based on your DNA. This DNA test a comprehensive health and wellness genetic test that provides a unique combination of information regarding nutrigenetics, medication response, and a number of common health conditions. Using a proprietary algorithm, this test also provides a genetically-matched diet allowing for to make specific recommendations to you to help achieve or maintain a healthy weight. It is intended for people who want to learn more about their genetics in order to leverage this information to manage and optimize their weight and overall wellness, as well as to understand their potential risks for common health conditions.

 Come in for an appointment to learn more.

Understand Your Reasons-It’s hard to stick to a diet if you don’t have a reason for doing so other than “the doctor told me.” You can feel much more motivated to stick to a healthy diet if you have a list of reasons why. Your intentions may include losing weight, reducing your blood pressure, increasing your healthy cholesterol levels, or simply feeling healthy and fit. Create a list of reasons and consult this list when you’re tempted to dump the diet.  Also, through a simple DNA test we can find out a few things regarding diet, exercise and some health concerns that you may be curious about.

Don’t Go From 0 to 100-If you’re new to dieting or even making changes, take it in gradual steps. Shifting from eating junk food to eating nothing but vegetables in one day is difficult to maintain, especially when research has shown that foods like cheese and sugar can be physically addicting. Take it slow and in steps. You might start by cutting out sugary snacks on weekdays and rewarding yourself on weekends. Or, balance a salad with a salty snack during this transition.

Treat Yourself– The healthiest of diets are ones you adhere to for life. While it’s important to be healthy, life is also meant to be enjoyed! Plus, the more restrictive a diet, the more difficult to follow. If you’re craving pancakes on a Sunday morning, enjoy the pancakes. If you want to order dessert after a special dinner out, order the dessert. Life is about balance. Aim to eat healthy 90% of the time and treat yourself 10% of the time.

Know the Difference Between Hunger and Cravings-As you can learn from a simple DNA test, some people are more inclined to crave foods, even when they’re not hungry. There’s a big difference between hunger and cravings. Often, we may want a snack when we’re bored, tired, or upset, or when we’re dehydrated. Rather than immediately turn to the pantry for a snack, try drinking a glass of water. Or if you can’t avoid those hunger pains, reach for vegetables or fruit.  If you are interested in learning more through your DNA call for an appointment and let me help you navigate through food and exercises to what works best for you.

Don’t Stuff Yourself, But Don’t Starve Yourself- The key word with diets is “balance.” The same goes for how much you eat during a meal. Many nutritionists agree with the Okinawan rule, which is to eat until you’re 80% full. It takes around 20 minutes to signal to your brain you have been eating food, so eating until you’re 80% full gives you room to feel 100% full within the next half hour. On the other hand, don’t starve yourself. Calorie counting can be dangerous, as you need to eat enough calories to stay energized, especially when you’re exercising.

 Don’t Beat Yourself Up– If you indulge too much over the weekend, don’t punish yourself. Perfection is impossible and unnecessary for a healthy life. If you overeat during a meal, work it off at the gym later in the day or week. Exercise and dieting go hand in hand, so when you go off a diet, hit the gym to make up for it. If you spend a few weeks away from the treadmill, eat a healthy balance of foods so you still feel naturally energized and fit.

Let me help you with your quest of a healthier lifestyle through diet and exercise.  We can find your unique diet type and discover healthy foods you love to eat! Eating healthy has never been so delicious.  It is through a simple DNA test and can be covered, or mostly covered, by most insurances.

Call and set up an appointment with me 206-588-1061.

Sincerely

Dr Darci Davis

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