From your Henry Mayo Nutritionist: Liz Tarabour, MS, RDN
With obesity continuing to grow in epidemic proportions, it’s not surprising to constantly hear about the “newest, best” diet, aka fad diets. Consumers easily fall prey to them. Conflicting claims and very questionable (and often unsafe) weight-loss products are all over social media. So called experts (who often call themselves “nutritionists”) provide information and claims that may be inaccurate and can confuse even the most informed person. Best advice I can give is: If it sounds too good to be true…then it is!
Stay clear of diet plans and products that:
- Promote rapid weight loss: With rapid weight loss comes an almost guarantee that the weight will come back. Slow and steady wins the race. No more than 1-2 pounds per week.
- Tell you to have unlimited amounts of any one food: Simply put, this is boring! Who wants to eat cabbage 3 times a day? A successful eating plan is something you can enjoy, sustain, and not dread.
- Eliminate or severely restrict any one food group: Each food group provides different things… all of which the body needs. Yes, you can take a multivitamin… but the overall quality of nutrition isn’t the same.
- Tell you to eat specific food combinations: There are no known “bad combinations” supported by solid research.
- Force you to follow rigid menus or meal plans: PRACTICALITY!! Some rigid meal plans/diets can be excellent for your health and provide exactly what your body needs, but can you stick with something that isn’t flexible?
- Tell you there is no need to exercise: Weight management and good health come from a combination of healthy eating and physical activity. 150 minutes or more per week of moderate physical activity is recommended for those who can. If it’s been a while since you’ve exercised, starting with a simple 5 minute walk every day can be of great benefit!
My “Co-Dietitian”, Kim Brown, introduced me to this muffin recipe. It’s perfect for any time of the day: breakfast, snack, dessert, or if you just need a little “sweet”.
Flour- and Sugar-Free Muffins: A healthy take on a delicious breakfast treat.
- 2 or 3 very ripe bananas
- 2 cups oats (not quick cooking)
- 2 large eggs
- 1 cup plain Greek yogurt
- 2 tablespoons honey
- 1 teaspoon vanilla extract
- 1 teaspoon baking soda
- Blend all ingredients in a blender for 2 minutes
- Stir in ½ cup of any of the following: nuts, chocolate chips, blueberries (or any other favorite add-in)
- Pour into muffin tins (use paper liners to make cleanup easy)
- Bake for 15 minutes at 400 degrees
- Makes approximately 12 muffins.
Recipe provided by Kim Brown, BS, RDN, and Henry Mayo nutritionist