The new calendar gives a renewed look at wellness with the resolutions that people make – many including weight loss and exercise. Intermountain caregivers had the tips, strategies and advice to help with those resolutions during January’s Ask the Expert on KUTV.
Here is a look at several of the topics during the daylong event on KUTV Channel 2 and through social media.
Steer Clear of Fad Diets
Alkaline, low-carb, there’s even a cookie diet – there is no shortage of fad diets. The diets are built upon a restriction of certain food types. Kary Woodruff, registered dietitian at the Salt Lake Intermountain LiVe Well Center, said the problems with restrictive diets is it’s hard to maintain.
“Health wise they don’t typically provide all the nutrients that we need. But even more concerning that I find is that it’s just not sustainable,” Woodruff said. “They maybe do it for a couple of days, maybe a couple weeks, maybe a couple of months.”
Woodruff added the negative consequences can instead make weigh gain possible, “They end up reverting back to old behaviors. What we find is a lot of times people not only gain all the weight back, but they can actually gain back more.”
It is also builds a negative relationship with food. Instead, try to focus on making one or two changes that will help. Drink more water. Eat whole grains. More fruits and veggies during meals.
“As those one to two changes become ingrained you can then can focus on new behaviors,” Woodruff said.
Starting a Weight Management Plan
If you avoid the fad diets, add the simple changes, then you are on the way towards a successful plan.
McKenzie Johnson, exercise physiologist, understands there is a bombardment of information on what to eat for a healthy diet. One tip is to work on planning out your meals. Take time out of your day and plan the next 24 hours of meals.
“So spending ten minutes, planning out what you’re eating the next day,” Johnson said.
Protein plays an important role in building muscle, losing weight, and eating healthy. So creating meals that have a significant source of protein can help you with your healthy food plan. Liz Blike, a registered dietitian for the Intermountain Park City Hospital, showcased this with protein bowls.
“Protein is great for weight management because it’s very satisfying, it lasts longer and a lot of these things in the bowl like the beans, the quinoa, even the kale, avocado – they all contain protein and fiber that keeps us satisfied longer,” Blike said.
SOUTHWEST QUINOA POWER BOWL WITH HONEY LIME DRESSING
Preparation: 5 mins
Cook Time: 20 mins
Serves ~2 bowls
- 1/2 cup quinoa
- 1/4 tsp adobo seasoning (or a southwest flavor seasoning)
- 1/4 tsp salt
- 2 tsp olive oil
- 1 medium sweet potato, chopped
- 1/4 cup onion, chopped
- 1/2 cup canned black beans, rinsed
- 1 medium red bell pepper, sliced
- 1 medium avocado, sliced
- cilantro for garnish
HONEY LIME DRESSING
- 2 TBS canned coconut milk
- 1 TBS water
- 1 tsp olive oil
- juice of 1 lime, about 3 TBS
- 1 TBS raw honey
- 1/8 tsp salt, or more to taste
- COOK QUINOA: Rinse quinoa in fine mesh strainer and place in small pot of water with 1½ cups of water. Allow pot to come to a boil, add in your seasoning and simmer for about 15 minutes, until quinoa is tender and water has mostly gone.
- COOK SWEET POTATOES: While the quinoa is cooking, cook your chopped sweet potato and onion in medium pan with olive oil. Add salt and pepper, or more seasoning if you wish. Cook on medium heat until tender, about 10-15 minutes.
- MAKE DRESSING: In a medium bowl whisk together all ingredients
- ASSEMBLE BOWLS: Distribute quinoa, potatoes and onions, black beans, bell pepper, and sliced avocado in bowls. Dress with honey lime dressing and garnish with cilantro if you wish, enjoy!
For more tips and helpful advice, visit KUTV's Ask the Expert.