Archive for the ‘Healthy Foods’ Category

The Best Diet is the One You’ll Stick With

Friday, April 10th, 2015

“For any given person, it’s really a matter of what can they stick with,” says Michael Jensen of the Mayo Clinic, summarizing an extensive review of long-term weight loss studies. In other words, whether a person loses with low-carb, Paleo, Mediterranean, or some other diet, what matters most is not the diet type, but whether or not that person’s still on track beyond the six-month point. Staying on track for a year or two, and then forever, is what promises the best and most lasting results for improved weight and health. This bottom line seems to emerge whenever diets are compared over longer periods: there are no magic bullets, and the best diet is the one you’ll stick with.

What will you stick with, though? That question itself can be hard to answer. Depending on the search terms you use, you can find over 69,000 diet books on (that’s for “Health, Fitness and Diet”). And the site promises, in addition, over 5,000 new releases within the next ninety days. How do you possibly know which regime will suit you, which advice will help?

The Best Diet

When I think of “the best diet is the one you’ll stick with”, I envision a two-part project.   Each part deserves thought, and usually also time for learning and trial-and-error. First, the question of what will indeed suit you needs answering. Many people, I find, know pretty much what this is. Melanie, for example, absolutely knows she feels best, loses weight, and cuts cravings when she eats a very low carbohydrate diet.   Jacqueline, however, hates eating all that meat and prefers a more vegetarian routine. She finds that avoiding sugar is the key for her to stay on track. Mark always does best when he puts the limits on eating out and focuses on simply eating a little less at each meal—portion control. Once he does that, the rest seems to fall in place. (more…)



Thursday, September 4th, 2014

Even with all the media focus on diet and weight, it’s not often that two significant stories appear in the same week. This week both the New York Times and the Today Show highlighted different findings that fine-tune our understanding. And both of them, in the end, point to key Eat Sanely messages.

The Times report summarized studies looking closely at low-carb vs. low-fat diets. While the findings are complex, the bottom line is that the low-carb diets, which did not skimp on fat, proved better. This doesn’t mean that all the successful dieters ate no carbs, though. In the end, the main take-away point is that refined carbohydrates, as in sugarey and processed foods, impair weight the most.   Complex carbohydrates, as in vegetables, nuts, legumes, and whole grains, remain healthy food choices, along with high quality proteins and fats.

The Today Show (9/2/12) highlighted not so much what to eat, but the fact that you can “rewire” your brain to want good foods instead of junk. In sum, the more you eat “real” food—as in those proteins, fats, and vegetables—the more you’ll want them. Conversely, the less you eat sweetened and processed foods, the less you’ll crave them. Brain science proves what anybody who’s cut down on junk will tell you—the less you eat, the less you want, and vice versa. It takes some time and repetition, however—and that where your efforts come in.

So, those key Eat Sanely messages, have always included: 1.) eat real food, and 2.) practice, practice, practice, until choosing real foods becomes a habit, your new normal.



TOOLS, IDEAS, AND INSPIRATION: Eat More Sanely in 2014

Friday, January 3rd, 2014


Just as surely as December brings candy and and egg nog, January brings weight loss plans.  If you’ve followed my previous years’ resolution blogs (see the Holidays archive), you know that I lean toward the one or two small changes that stick.  The overhaul-everything-January-1st approach doesn’t boast a good success rate, after all.  This year, I’ve noticed more of a trend in the popular press toward that favored idea:  focus on eating more vegetables, for instance, or improving your breakfast.  Here I round up some of the most helpful articles I’ve seen recently:

On eating more vegetables  Here’s a change that allows you add, rather than cut down.  Eating more vegetables can improve your health, whatever happens weight-wise, and tends to help a lot in the weight department, too.  These articles may ease your way to those additional servings daily:
Eat Two Pounds of Vegetables (Rule #1)
   *Healthy Habit #1:  Eat 3 More Veggie Servings Each Day
   *Sustainable Resolutions
     *Vegetables:  More and More and More!

And/or nuts!  Research backs what many nutritionists and diet coaches have long promoted—nuts may be high in calories, but a little goes a long way in terms of keeping you full and ultimately eating less.
*Are Nuts a Weight Loss Aid?

On learning portion control  We Americans tend toward very large food portions.  It takes effort, and time to get used to and satisfied with, more moderate ones.  These articles offer helpful strategies for getting that process going:
The Power of Portion Control
    *What’s Your Portion Personality (10/13 issue, Cooking Light, Nutrition Made Easy, by Phillip Rhodes) (more…)


Cooking to Eat More Sanely

Wednesday, September 4th, 2013

I offer here a revision of the 2011 post “Cooking to Eat More Sanely”, with an updated resource list. Preparing our own food helps weight and sane eating in countless ways that are worth revisiting….

It would certainly be great to adopt all those habits that lead to better weight loss and health. But here’s one to tackle that you might underestimate in your search for diet solutions. It’s simple: Cook more often.

Cooking can check weight and improve health even if you’re not an expert chef. When we cook at home, we avoid the added salt, sugar, and fats in take-out, fast-food, or restaurant fare. We can control portions better. We can boost the vegetables, shrink the starches, make more of those foods we don’t gorge on. We can make extras for dinner to bring for lunch and thereby avoid the cafeteria. We can get used to, and develop preferences for, real fresh foods that are good for us and our waistlines.

Two myths can stand in the way of our cooking more: (more…)


More on Feeding Kids

Wednesday, September 4th, 2013

From time to time Eat Sanely highlights the ways that home cooking helps our health, our weight, our “eating sanity” overall.   The following link came to my attention recently:  “30 of the Best Blogs with Healthy Breakfast Recipes for the Whole Family“.   Starting off the day well can set the tone for better eating throughout the day.  And no matter how the day goes, the good start is never truly in vain.   I hope you find some inspiration and ideas!


On Building Healthy Eating Habits

Friday, May 24th, 2013

Once again, I direct my readers’ attention to an article of interest:  How to Promote Healthy Eating Habits in Young Children.   Of course, we’re always working on developing and keeping up our own good habits….but how much easier when they’re solid to start with!



Hot Off the Press: Sane Eating News

Friday, May 10th, 2013

 My recent post at Psychology Today looks at helpful new releases–books, articles, columns–for those aiming to eat more sanely.  If weight loss or food addiction concerns you, check these out:




Tuesday, April 10th, 2012

by Terese Weinstein Katz, Ph.D.

As the bad news on sugar grows ever more grim, we may find ourselves overwhelmed—worried, yes, but not sure just what to do.   Solid science now labels sugar a toxin, an addictive agent, and the key culprit in metabolic syndrome (high blood pressure, high cholesterol, high blood sugar), obesity and related disease.  So, what to do with this worrisome news?  Are we really to stop eating sugar completely?

The reports may well scare you into trying to do so.  It almost goes without saying, though, that this is easier said than done.   Sugar flavor-boosts many grocery and take-out items, even those that don’t taste sweet.  Also, there’s that “addictive agent” part—and this prevents many people from stopping, despite their best efforts.  The flavor-boosters work to make us crave more and more, and some among us are particularly susceptible.  Few foods challenge us more than sweets when it comes to choosing and shopping well.  And few foods challenge us more when it comes to “eating just one”. (more…)


SUGAR: Eating Sanely with a Sweet Tooth (Reprint)

Tuesday, April 10th, 2012

 I reprint here a blog from 7/8/10, as a companion to the above entry on how to deal with the new findings on sugar….this was originally posted  as SUGAR:  Eating with a Sweet Tooth (Part 2).

Sweets top the food pyramid—they sit on that tiny “eat sparingly” point.  We know “eat sparingly” is easier said than done.  Sugary foods fill way too much of the average person’s diet these days.  It’s hidden in foods we buy, we love it, and it’s hard to stop after any amount that could be called “sparing”.

As promised in June 25’s [2010] blog, I continue here the discussion of how to stick to those small amounts.  I started with a few ideas about buying less, switching to items containing less, and eliminating sugared beverages.  Now we turn to the sweets we eat because we want to—whether that’s candy, cookies, pie, or cake.  How do you start to say “No, thanks, I’ve had enough” after one piece? (more…)


Why You Should Cook More to Weigh Less

Wednesday, November 2nd, 2011

Look for Dr. Katz’ articles, and more on staying fit, at   Check out the front page, guest posts, and weight loss entries.