10 Things I learned from the DASH diet

10 Things I learned from the DASH Diet

1. It is important to address food habits that don’t support your health goals. This usually results in the elimination of starchy and sugary foods. The simplest way to do this is to avoid starchy foods like bread, potatoes, pasta, and rice and sugary foods (including fruit), alcohol and milk.  Remember, I said simple, not easy!  But elimination of these foods is temporary-just for a few weeks, and then you can carefully and mindfully add these items back in-unless you decide you CAN live without them!
2. Eliminate all processed foods-period, no explanation necessary.
3. Eat foods that are whole-whole grains, whole, fresh veggies and fruits (juices are NOT as healthy as you think). These foods are typically higher in fiber, too, so more fiber-rich veggies can take the worry of no fruit off the table in the beginning.
4. Sugar free foods are ok in the beginning, to help you defeat your sugar addiction (if you live in this country, you are very likely addicted to sugar). Something surprising that I learned was that Sugar alcohols are not quite as evil as I thought. They have the same calorie value but are more difficult for the body to digest, which reduces their caloric contribution.  This means certain sugar-free food can help us in the transition to a long-term, low sugar food plan for life. Note: this does not include artificially sweetened,  baked goods, pastries and other processed or boxed foods.  It DOES include sugar-free candy, gum, jello and dairy products.
5. Never skip meals! Eating healthy, nutrient-dense foods every few hours, combined with the elimination of the foods above (#1) will help your blood sugar to neutralize and you will avoid the spikes that typically lead to unhealthy choices and cravings.
6. Drink more water!
7. Rest, nutrition and exercise are KEY! Get plenty of sleep, and rest while you exercise. Eat the most nutrient dense foods and get the right amount of exercise.  You should exercise less in the beginning phase, when you are transitioning to better eating and your body is adjusting to a different nutrient intake.
8. Celebrate all of your non-scale victories! It’s good to track all the aspects of your process but don’t get stuck on what the scale says.  Measuring and paying attention to changes in your body and in your clothes and the way they fit are ways to recognize the changes, but so are the days when you pass up unhealthy choices and make your health goals your priority.
9. Accountability is vital. Having a coach or work out buddy or friend who will be a true partner in your process can make all the difference. ( And if you need some help in this area, I am here for you!)
10. One meal or day at a time. Focus on staying strong and making good choices one meal at a time. Choose to move your body and get plenty of rest one day at a time.  You have ultimate goals, but focusing on your immediate progress will get you to them quicker.

MY TAKE AWAY:

I feel my best when I follow the guidelines of the best resources I have found: The South Beach, Quick and Clean, and DASH diet plans

These 10 things are consistent within each of the three diet plans I have exposed my own health journey to. I lost about 35 pounds on the South Beach Diet over 10 years ago.  I gained a little back over the years but going back to the SB diet along with an introduction to The Quick and Clean Diet (along with some other health changes and choices) allowed me to lose about 25 pounds about 2 years ago.  The busy-ness of building my Bff business kind of led to a few pounds creeping on, so returning to a strict plan, using the DASH diet as a guide, allowed me to return to where I am comfortable – a loss of about 7 pounds in the last month.  So, I would conclude that the 10 things I learned from the DASH diet will likely be helpful to anyone who wants to ‘make better choices for a healthier lifestyle’!  Now, get started, already!!

Let me know how I can support you and your journey-I am here for you!  Your Bff