By admin on May 08 in Blog, Nutrition, Weight Loss | No Comments

When you’re beginning the process to eat healthier on a consistent basis, sometimes it’s best to find common everyday food that you consume and substituting it with a better option. To help you find what you can switch out, check the list below and find areas where you can improve today.

Source: MayoClinic.com

By Joshua Snow Hansen on Mar 15 in Blog, Nutrition, Weight Loss | No Comments

No diet is the same. That’s pretty much a given. Each diet follows different protocols … whether it’s a high protein, low-carb or low-fat diet. It’s all different. I’ve followed a number of different diet protocols, mainly to mix things up and to throw something different at my body. I do the same thing with my exercise routines. Change is good.

But, I’ve found that there a number of little tricks you can follow regardless of what eating regime you are following. Some are so minute tricks that can really make a world of difference to how well you are follow your specific protocol. These are just a few tips that I’ve picked up over the past year, please feel free to add your own in the comments below.

Become a gum connoisseur-Gum has saved my life on numerous occasions. No not in a McGyver type of way, but with my diet, especially when I transition from another diet. I fill my backpack with different flavors and brands of gum for work. So when I either get hungry or bored I just pop a piece in my mouth. I like trying new gums and would classify myself as that guy who buys gum at the checkout stand. I do stay away from bubblegum and sugar loaded gum. But, I’ve found that by chewing gum it really keeps me away from boredom and mindless eating. Which of course is the death of all diets.

Drink 8oz. of water a half hour before every meal-This is a very simple trick, especially if you tend to have a hard time feeling full after meals. By drinking water before each meal you give your stomach the chance to register fulfillment without stuffing it with calories. Plus, odds are any hunger pains you might experience before meals is just your body’s way of telling you it’s thirsty.

Eat six times a day-Since I’ve been trying to eat better, I honestly can say that I eat more than when I was 150lbs heavier. I eat about every two hours … 8am, 10am, Noon, 2pm, 4pm and 6pm. I eat most of my proteins, fats and carbs (ie-egg white omelet, tuna and cottage cheese, soups, etc.) during my 8am, Noon and 6pm meals and then snack on veggies, fruits and healthy fats (ie-apples, berries, celery, nuts, etc.) during my 10am, 2pm and 4pm meals. They don’t have to be big productions, but I do like to have a substantial breakfast so I don’t suffer through the rest of my meals. The key is to feel content and keep a constant level of energy.

Eat a large breakfast-As mentioned above, eat a large breakfast. I think as Americans we’ve become rather accustomed to skipping or skimping on breakfast and lunch. This usually leads to mindless snacking and large dinner meals. I really believe the large meal should be breakfast or even lunch. Not only is it better on the metabolism, but it helps curb mindless eating.

Now, mind you this doesn’t mean breakfast should be a Denny’s Grand Slam, it should be something with a substantial amount of protein, good fats and some good healthy carbs. One of my favorite breakfasts is a cup of low-fat cottage cheese with a can of tuna and about half a cup of fresh pineapple chunks or Mandarin oranges. Sounds gross, but you can’t knock until you try it.

Keep a water bottle on your person at all times-When I first decided to change my life and become healthier my new best friend became my 32oz. water bottle. Actually, I have two. One I keep at work and the other at home. I always have it full and in easy reach. Depending on my activity level for the day I tend to drink anywhere from 64oz to 128oz. of water per day. Not only does water help curb your appetite, but it really does help you flush things through your body and help lose weight.

Sleep eight hours per night-Getting a good nights rest is probably one of the best things you can do on any diet. Not only does it recharge you, but it promotes fat loss. The goal for any weight-loss diet. Additionally, less sleeps triggers the hormone ghrelin which triggers hunger and decreases your energy levels. Which will only promote overeating and mindless snacking. A good nights sleep really will help you lose weight and stabilize your energy levels throughout the day better than any food or diet.

Eat an apple a day-I eat at least one apple a day for many reasons than to just keep the doctor away. It’s a great source of fiber, vitamin c and potassium, plus it doesn’t contain any sodium, fat or cholesterol. An apple will only set you back about 80 calories as well (which is why I sometimes justify a second apple for the day). It’s a great snack on any eating plan. I could really sing praises about apples all day. I’ve also found that I have more energy after eating an apple, which to me is a great substitute for a quick caffeine boost. But, if you give me a Granny Smith or Braeburn apple you’ll be my friend forever.

By Joshua Snow Hansen on Jan 30 in Blog, Nutrition | No Comments

The teams are set. Fans in New york and New England are gearing up for what should be a great Championship game on Sunday. Undoubtedly, many of their fans and many football fans across America will be hosting parties on ‘Super Bowl Sunday,’ even if their team was eliminated weeks ago.

‘Super Bowl Sunday’ parties usually consist of the usual pizza, chicken wings, dip trays, sodas, potato chips and countless other snacks. It is within reason that one could consume a day’s recommended caloric intake before halftime. But, that doesn’t have to be the case with a few menu changes here and there.

Whenever I try to make a menu more diet friendly, not only do I try to cut the calories and fat intake, but I try to keep the flavors bold and appetizing. Who wants to eat food that tastes like paste? The point is to keep friends and family around, right? Here are some simple swaps, menu ideas and tips to make your ‘Super Bowl Party’ tasty and relatively guilt-free.

Drinks-Cut the soda and sugary drinks. Water should be the default drink. But, if you want to have soda opt for a Diet Soda. My rule for drinking Diet soda is that I have to drink twice the amount in water. So if you drink a 12 oz. Diet Coke, drink 24 oz. in water. The only problem is you might not want to miss the commercials for a bathroom break.

The Dip-Forget about dipping potato chips all together. If you want to dip chips opt for baked chips with lower fat. But, if anything dip fruit and veggies using a low-fat dip like Fat Free Ranch dressing. Don’t overdo the dipping because you’re still consuming calories. But, don’t worry about overdoing the fruit and veggies. Is that even possible? Additionally, if you are a Nacho lover. Oft for baked chips with melted non-fat cheese and salsa. You will save lots of calories with simple swaps.

The Main Dish-There are a number of dishes that you could make healthy. The key is making it yourself. Forget buying the chain or store-bought pizza, chicken wings or sub-sandwiches. Make lighter versions yourself. You can easily make a whole-wheat BBQ Chicken pizza with low-fat cheese and spinach that pales in calories compared to any chain pizza. Additionally, you can make a sub sandwich with turkey meat, sprouts, low-fat cheese and mustard on whole-wheat bread that will save you calories that salami, mayonnaise and regular cheese would give you.

Think light, but more than anything make it yourself.

Snacks-The key to any snack is to keep it simple and easy to get from the dish/bowl to your mouth. While that’s very convenient it can be a problem if you are watching the calories, sugars and/or fats. Forget putting out the M&Ms, Mike n’ Ikes, candy bars and pretzels. Opt for healthier hand foods like almonds, figs, low-sodium pretzels, raisins and prunes. Yes, prunes. Who would have ever thought prunes would be invited to a Super Bowl party?

Desserts-In the past I’ve been to plenty of  cake, ice cream and root beer floats. While, it’d be easy enough to just cut out desserts, it’s okay to indulge … with some modifications. There are plenty of reduced sugar and fat ice creams and sorbets that you can team up with fresh fruit like raspberries, strawberries or blackberries. Additionally, you can make some wonderful cobblers and pies with fresh fruit and reduced sugar. Then again, you can always have the real thing knowing you’d have to hit the gym the next day.

These are just a few ideas to make your ‘Super Bowl Party’ diet safe. Even if you aren’t throwing your own party and will be watching the game with others, you can stick to your diet by packing your own treats (ie-almonds, raisins, etc.) and a water bottle. Just plan ahead.

Do you have any ideas for Football Parties? What are some of your favorite foods? Leave your comments below. Also, if you have a prediction for the game leave it there too. I say Giants win 23-21.

By admin on Nov 17 in Blog, Nutrition, Weight Loss | No Comments

by Elena Stevens, MPA, RD

It’s begun. The deluge of treats is just beginning. The Halloween candy sits on the counter, available for munching during moments of hunger and stress. Feasting and pies are just around the corner and then there’s the full onslaught of holiday goodies from neighbors and Christmas parties with irresistible desserts. I don’t consider chocolate, candy, desserts, etc. to be my enemies, and I don’t hesitate to declare that these treats make life enjoyable, but they certainly contribute to a higher-than-what-I-want number on the scale when I eat them more frequently than usual. You don’t have to declare war on calories and treats during the holidays, but it’s good to decide on a strategy to handle the challenge of not eating too many calories. Consider these principles to avoid gaining weight this holiday season:

(1) Offensive.  Take the initiative to prevent weight gain. Oust excess calories from your diet by eating fruits and vegetables with every meal so you aren’t hungry for higher calorie treats. Grab a fruit or vegetable for a snack instead of candy. Attack extra calories that come with the season by exercising regularly. Physical activity not only burns calories, it also builds and strengthens muscle that will burn more calories even when resting.

(2) Unity.  Let your family and friends know that it’d be a great gift if they’d help you in efforts to not gain weight over the holidays. Support from others could include changing what is served at meals, changing what treats are offered, or reducing portion sizes of what is served.

(3) Security.  Don’t allow treats to get the advantage of being eaten just because they are visible in the kitchen. Keep high calorie tempting foods out of sight, not visible on the counter or at the forefront in the fridge. Or better yet, don’t even have them in your home. It’s too easy to eat tempting foods when they’re easily accessible.

(4) Mass.  Decrease or divide the mass of cookies, chocolates, etc. received from neighbors and friends so you don’t eat all those calories in a short amount of time: take received goodies to work and share them (if coworkers are okay with an occasional treat), take some to a party, or put some in the freezer for another time.

(5) Surprise.  Surprise neighbors by not giving them the traditional plate of holiday cookies or box of chocolates. Some of my favorite gifts from friends and neighbors are inexpensive non-food items.

(6) Simplicity.  Keep things simple and don’t overschedule yourself during the holidays. It’s challenging to eat well when stressed. Being too busy to eat healthy meals can lead to mindless snacking and unhealthy happenings. Keep things simple so you have time to take care of yourself and can fully enjoy the activities you choose to be part of.

And above all, when you eat your favorite holiday foods and treats, savor and enjoy them! Push aside any guilt. These holiday foods and treats in moderation are allies, adding more merriment to the season.

By admin on Oct 19 in Blog, Nutrition, Weight Loss | No Comments

By Elena Stevens, MPA, RD

My favorite grocery store just finished putting in a new aisle with gluten-free products. There’s a street I drive on everyday that has a sign next to the sidewalk advertising a Gluten-Free Expo. Gluten is getting attention these days, and people are wondering if they should be gluten-free.

Gluten is part of the protein found in wheat, rye, barley, buckwheat, and oats.  Some people are sensitive to a compound in gluten and the lining of the small intestine in these people is damaged by eating gluten. When the small intestine lining is damaged, nutrients aren’t absorbed into the body. This gluten sensitivity is called celiac disease and is partly hereditary and partly due to the immune system not working normally. Symptoms of celiac disease are weight loss, weakness, feeling tired, feeling hungry, abdominal discomfort, vomiting, constipation, and sometimes diarrhea. Symptoms vary from person to person (1).

Celiac disease is difficult to diagnose because many of its symptoms are similar to symptoms of other diseases such as irritable bowel syndrome, inflammatory bowel disease, diverticulitis, and chronic fatigue syndrome. Doctors are becoming more aware of the varied symptoms of celiac disease and are able to use blood tests, intestinal biopsies, skin biopsies, and other tests to diagnose celiac disease.

The treatment for celiac disease is eating a gluten-free diet that includes fresh vegetables, fruits, nuts, seeds, lean proteins, and substituting gluten-containing products in recipes with products made from corn, potato, rice, soybean, tapioca, and arrowroot. A big concern for those with celiac disease is finding foods that fit their lifestyles and finding foods that don’t have hidden ingredients (2). New gluten-free products add variety to a diet that may often seem restrictive to people with celiac disease.

There are also many gluten-free cookbooks that include healthy and delicious recipes. These products and resources are  welcome and deserve increased attention to improve and add variety to the diets of those with celiac disease. For people that don’t have celiac disease, however, there isn’t a need to increase the grocery bill by buying gluten-free products and there’s no need to try the adventure of cooking without gluten, unless they wish to experience the challenge of going gluten-free.

References

(1) Mahan KL, 1996, Food, Nutrition, & Diet Therapy, Philadelphia, Pennsylvania, W.B. Saunders Company, p. 620-4.

(2) Schaeffer J, Help Celiac Clients Get Cooking, Today’s Dietitian 2011; 13:24-30.

By Joshua Snow Hansen on Oct 02 in Blog, Nutrition | No Comments

Like anyone, I love going out to eat. Whether it’s with friends, family, a date or even by myself, I love the experience and of course the food. Just because I am on a diet, doesn’t mean that I have shield myself from food (some food yes, not all). Plus, as I have beginning to maintain my new weight, I’ve found a lot of sanity in following the 80/20 Rule.

Whether or not you are dieting or maintaining your new weight you should always remember that dining out is not a five times a week occurrence, neither is it a two times a week or necessarily a once a week occurrence. I’ve found that limiting myself to twice a month is a great medium.

Why put a cap on your dining out? Simple, it puts you more in control of your calories, diet and choices. When you cook at home you know exactly what’s being put into your food, you know the nutritional facts and you don’t have to worry about some cook back in the kitchen dowsing your lean fish in butter.

But, for those times that you do want to dine out there are some very simple tips that you can do so you won’t sabotage your diet. Here are some of my tips that works for me. Feel free to add your own tips in the comment form.

Before Dining: Make sure you do two things, especially if you are planning to dine out that day: eat breakfast, eat lunch and drink plenty of water throughout the day. You are going to be less likely to overeat if you are well hydrated and not hungry. It’s also a good idea to drink a glass of water about a half hour before eat.

In addition make sure you know where you are dining and what you are going to order. Most major chain restaurants have their menus and nutritional values online. If the nutritional values aren’t on the website an easy Google search can usually guide you to the information. By planning out your meal in advance you can also alter your other meals so you won’t go over daily calorie, fat, carbohydrate or sodium levels.

Appetizers: My general rule of thumb is skip them. Especially the free breadsticks, popcorn or bread the restaurant might put in front of you. They’re full just full of empty calories, not to mention they are usually full of butter. Just politely ask your waitress to not bring the appetizer to the table. If you have non-dieters eating with you just politely refrain and drink a lot of water.

When it comes to the appetizer dishes, forget about it. The majority of appetizers are full of cheese, grease and a week’s worth of fat, even if you are splitting the dish. Outback Steakhouse’s Aussie Cheese Fries are the worst offenders with over 2900 calories and 182 fat grams. Even with a group of six sharing the dish you’d be consuming over 483 calories and 30 fat grams.

Drinks: Order water. Avoid sugary sodas and even their diet counterparts. You really don’t need it, especially if you are training and working out regularly. Even lemonade and other juices should be avoided, because of their sugar and caloric intake.

But, you don’t have to take water as a death sentence. There are ways to spruce up that water. One of my favorite tricks is making “Poorman Lemonade.” I ask the waitress for a bowl of lemons and limes and then squeeze about four to five (or more) into my water and then a couple packets of NutriSweet or Stevia as well. It’s a great drink and virtually calorie free. Try it next time you are dining out.

Entrée: Like I had mentioned before, choose your meal before you set a foot in the restaurant. When picking an entrée I usually stick to one of three foods: chicken, fish and steak. I tend stay clear from sandwiches, pastas and complex dishes mainly because they are usually full of fats, carbohydrates and sugars I try to avoid. A good rule of thumb is eat food with the least amount of construction.

Mending an entrée to fit your diet can be tricky, but it can be done. One of my favorite dishes at Applebee’s is the Asiago Peppercorn Steak, but I still mend it to my diet. I forgo the cheese and ask for no butter on my vegetables or potatoes. It cuts the fat dramatically. Plus, I also forgo the steak sauce for two reasons. One, I don’t need the added sodium and two, I learned at a young age that a steak done right doesn’t need sauce.

Whatever you order for your entrée, also be aware of portion size. There isn’t a rule that says you have to eat everything on your plate before you leave. You can box your food and take it home with you. I had one friend who would almost regularly do this with his food, except he would box half of it before he even got the food. Just by asking the waitress to box half of the dish will save you calories and provide another (substantial) meal for tomorrow.

Dessert: Avoid it. It also means you should avoid eating at the Cheesecake Factory, unless you are just going for a piece of cheesecake.

Dining out while on a diet can be easy. Just remember to prepare yourself for the experience so you will not be surprised when you hop on the scale the morning after. So have fun and enjoy the food!

By admin on Sep 06 in Blog, Nutrition | No Comments

By Elena Stevens, MPA, RD

The benefit of diet soda verses regular soda is that it is sweetened by a substance that doesn’t have calories. People can enjoy the taste of sweetness without the calories. Cutting out calories by drinking diet soda instead of regular soda can help with weight loss if the total diet is healthy and if there’s a good amount of physical activity. The artificial sweeteners in diet soda do not cause cancer and they aren’t a concern for pregnant women (1).

Some recent studies find that people who regularly drink diet soda are at a greater risk for weight gain and health problems such as cardiovascular disease and diabetes risk factors compared to those who don’t drink any type of soda often. The studies suggest that perhaps people who drink a can or more of diet soda daily have poor diets that are high in calories (2).

If you drink diet soda, try limiting it to one can a day. Eat a healthy diet and pay particular attention to limiting fats and sugars. Try to replace diet soda with a skim milk or water.

By Joshua Snow Hansen on Aug 18 in Blog, Nutrition tagged Diet, Food, Weight Loss | No Comments

By Joshua Snow Hansen

Whenever I have started diets in the past I usually classified my foods into two categories: Diet Foods, Fat Foods. I would load up on salads, soups, lean meats, fruits and veggies and avoid everything else I enjoyed and like (ie-pizza, hamburgers, dessert, etc.) This is a great plan if you are into crash dieting, but if you want to keep yourself sane and on track this isn’t the style for you.

This doesn’t mean that you don’t change the way you are eating. You kind of have to when your default choice for lunch is a Double Cheeseburger with Onion Rings. But, like anyone who is losing weight there are days that you just don’t want another salad. But, at the same you don’t want to bust the diet. What can you do?

It’s all in the choices and small changes you can make to the foods you love that can and usually do make the biggest differences. While you can cut the calories and fat in some of the foods, I’ve found that it rarely ruins the integrity of the taste or enjoyment I find in the food. In fact, some of the changes have become my default preference.

Here are a few of my tips to lighten up some of my favorite foods :

Pizza: It’s easier to control calories and fat with homemade pizza, but sometimes you just want your favorite chain’s pizza. When ordering out you can do two things that will help make that pizza pie healthier. Order more tomato sauce and less cheese. You can cut your fat almost in half and you are filling up on tomato sauce which is fat-free.

When topping your pizza opt for extra veggies and lean ham. Avoid sausage, pepperoni or hamburger. Also, make sure to forgo the garlic butter and Ranch dressing for dipping, go with BBQ or Tomato sauce. Just remember that cutting the calories doesn’t give you free reign to eat the whole pizza.

Burgers: Unlike pizza it’s very difficult to build a better burger at the restaurant, unless you have alternative options for patty. There are increasingly more restaurants offering veggie, ostrich, buffalo, elk and wild boar burgers. These all cut your calories and fat dramatically. With buffalo ground meat alone you are cutting nearly eight grams of fat and 75 calories from regular ground beef per each 100 gram serving. Plus, you can buy buffalo meat in most grocery stores. A really great option if you are a burger connoisseur.

Make sure also that you top burgers cautiously. Avoid sauces and cheeses that add needless fat and calories, this would include most dressings, special sauces and mayo. Opt for toppings like ketchup, mustard, brown mustard, BBQ sauce or A1 sauce for instance. You don’t have sacrifice the flavor of a good tasting burger.

When upgrading that burger to a cheeseburger be careful what you choose. Always opt for fat-free or low-fat cheeses when you can. I also found that if I am eating a buffalo or ostrich burger that is cutting my fat dramatically, I can enjoy a slice of “normal” cheese with that burger and still keep down the fat and calories. Either way, be cautious of what you top that burger with, it can make a world of difference.

Burritos: I love a good burrito and for the most part they are generally healthy. But, like most foods you’d be surprised how easy it is to add up the calories and fat. The biggest change is portion size. It’s much better for you to eat a medium sized burrito rather than a football sized burrito, especially if that burrito is full of meat, rice and cheese. Who cares if you get a t-shirt for eating one?

When constructing the burrito opt for lean meats like chicken or fish (grilled, not fried), beans and fresh veggies (lettuce and tomato). Opt out of the rice and cheese. It’s added fat and carbs you really don’t need. Feel free to grab sides of salsa and avocado (it’s good fat). You really won’t be disappointed with this burrito, it has all the flavor you fell in love with in the first place.

Omelets: Back in college one of my favorite places to eat night or day was Denny’s. Why? I loved (and still love) their pancakes, omelets and diner food. I could tell youhorror stories of eating complete meals at 2am. But, eating all the wrong kind of foods at the wrong kind of hours will get anyone on the brink of 400lbs. But, I digress.

Omelets are not the enemy. In fact, they can be one of your best allies if they are built right. Whether you are making them at home or eating them in the diner here are a few tips I found to make a lean and protein packed omelet. Like any omelet you start with the eggs. Go with egg whites. You can cutting out the majority of the fat and leaving the good proteins. Sometimes I like to include one whole egg with my other egg whites, especially if I am keeping the rest of the meal low-fat. Also, mix in Skim Milk into your eggs before putting them in the griddle.

Instead of loading my omelet with bacon, cheese and hashbrowns, I’ve opted for additions like spinach, tomato, mushrooms and onion along lower-fat cheeses like Ricotta or Feta. I usually lay off the meat, but sometimes I will substitute  in Turkey Bacon (nuked not fried). But, the key is to super load it with fresh produce and different textures.

When eating the omelet just remember that your sides are just as important as the contents in your omelet. Instead of the usual sausage, hashbrowns, white toast, pancakes, etc. go with whole-grain toast, side of fruit or a helping of salsa. Just remember to take your time and enjoy!

Whatever your tricks are, you can always enjoy your favorite foods. Whether it’s substituting this for that, baking instead of frying or going without; you can make choices that will aid in your weight-loss or healthy lifestyle. Please feel free to leave your own tips for your favorite foods in the comments below.

By admin on Aug 03 in Blog, Exercise, Nutrition | No Comments

By Elena Stevens, MPA, RD

The body mostly needs carbohydrates and fluids before exercise.  Eating a carbohydrate-rich snack or meal before exercising tops off muscle stores.  Including small amounts of protein in the pre-exercise meal helps build and repair muscle tissue.  Choose foods low in fat and fiber before exercising so that food will digest quickly.  Experiment with foods and drinks to determine the best timing and your tolerance for pre-exercise foods.

Examples of Pre-exercise Foods & Fluids:

3-4 Hours Before Exercise
- Peanut butter & honey on toast + instant breakfast drink
- Fruit and yogurt smoothie + low-fat granola
- Oatmeal with brown sugar & almonds + skim milk + banana
- Low-fat cottage cheese + apple butter + crackers + fresh grapes
- Lean hamburger on bun with lettuce & tomato + side salad + yogurt-fruit parfait
- Turkey and Swiss sandwich + fruit + sports drink
- Low-fat tuna melt sandwich + fruit cup + fat-free yogurt

30-60 Minutes Before Exercise
- Water or sports drink
- Sports gel, sport beans or gummies, sports bar
- Piece of fruit or jam sandwich

References
(1) SCAN Registered Dietitians, 2009, Eating Before Exercise, Issue 3 Fact Sheet.
(2)  Brown, J.E., 2002, Nutrition Now, Belmont, California, Wadsworth/Thomson Learning, p. 27-6.

By Kevin Weston on Jul 16 in Blog, Nutrition, Weight Loss | 1 Comment

I learned about the 80 / 20 rule when I lived in Texas, working at the world renowned Cooper Aerobics Center located in Dallas. Dr. Kenneth Cooper is one of the leading pioneers in the health and wellness industry. He was the catalyst during the mid 1960’s that started the aerobics revolution and the focus of preventative medicine. His motto is that it is much easier to maintain good health through proper exercise, diet, and emotional balance, than to regain it once it is lost.

The 80 / 20 rule isn’t so much a set of rules or laws as it is a state of mind. The 80 / 20 rule teaches that 80% of the time, the individual really tries to eat the best that he or she knows how. This includes controlling calorie intake and portion size, while still eating enough grains, fruits and vegetables to meet the essential vitamin and mineral requirements the body needs to function properly.

On the other hand, the 80 / 20 rule allows us to be human – to exercise our right to eat things that bring us  guilty pleasure… 20% of the time. Without this balance, you will most likely fail in your eating regime or be really unhappy succeeding. This 20% frame allows for donuts, cookies, pizza or any other “no no” foods that most Americans consume too much of. However, the 20% will only be minimal in its effect to our bodies if we truly ate healthy 80% of the time. If an individual rationalizes to themselves that they followed the 80%, but in reality it was 60 or 70%, most likely the unhealthy food consumption will be 40 or 30%, instead of 20%. In short, be true to yourself.

There is no such thing as eating perfect all of the time, at least on a consistent basis.  While changing our eating habits takes much practice and dedication, the key is to focus on the small changes that add up over time. The 80 / 20 rule helps to remind us that if we truly do our part to make healthier choices  80% of the time, the effects of the other 20% will be minimal to our overall health, and we’ll appreciate it more when we do reward ourselves.