Diet Dilemma #2

DILEMMA:  Finding a healthy lunch at the cafe/restaurant or cafeteria.
The Devil says:  "Ah, the smell of the french fries, the lure of the melted cheese...it's been a tough morning and dinner is a long way off, so you'd better fill up now."

The Angel says:  "I'm sure you'll make a healthy choice because you know that weight gain can increase your risk for a number of illnesses, including diabetes, heart disease and maybe even cancer.  So march straight to the salad bar and load up on leafy greens with fat-free dressing."
The Voice of Reason says:  "The last time you had only a salad for lunch, you were looting the Snickers stash by 3pm." 
The Solution:  Order the salad, but add a few pieces of grilled chicken (or other lean sources of protein such as beans, salmon, eggs, tofu) and an olive oil dressing, which stays with you longer than the fat-free stuff.  Then grab an apple and a part-skim cheese stick or yogurt parfait to snack on later.  The all-or-nothing approach to eating can leave you either overstuffed or underfed; instead expanding your definition of lunch to include and afternoon nosh can keep you on a healthier track.

I haven't trusted polls since I read that 62% of women had affairs during their lunch hour. I've never met a woman in my life who would give up lunch for sex.  - Erma Bombeck

Diet Dilemma #1

DILEMMA:  You need to grab a quick breakfast!
The Devil says:  "Look...there's Tim Hortons!  It's fast and it tastes great, and the sugar will give you an energy burst."

The Angel says:  "Keep driving, you can do it!  Swing by a store for fruit and low-fat yogurt.  The calcium and the vitamins will help start your day off right."
The Voice of Reason says: "A doughnut would taste delicious, but you will regret it an hour from now when your blood sugar takes a dive and you crash face-first into the keyboard."
The Solution:  Have the fruit and yogurt, but make it feel more indulgent by sprinkling on a few chocolate chips and/or chopped nuts.  Breakfast is supposed to jump-start your energy and keep it going for a few hours, and a load of fried, sugary dough isn't up to the job.  A bite that combines energizing carbs with satisfying protein, such as low-fat dairy with fruit, is an ideal choice.  Other filling options include 1 or 2 slices of whole-wheat toast with 2 tablespoons of peanut butter or skim milk poured over a heaped cup of cereal (look for one with fewer than 150 calories per cup - or use low-fat granolas that have similar calories per 1/2 cup, less than 6 grams of sugar and at least 4 grams of fibre per serving).

“Rather go to bed supperless, than run in debt for a Breakfast.”

   -Benjamin Franklin (1706-1790) Poor Richard's Almanac

The Right Bite or How to Make the Healthiest Choice

Freud almost got it right when he said a constant battle is being waged in our psyche between what our animal instincts would like to do and what are socialized selves know we should do - but the fight most of us face isn't about sex...it's about food!

For instance, think about all the negotiating you do with yourself: calculating the treadmill time required to work off a slice of pizza or weighing the evils of trans fats against your overwhelming desire to down a giant piece of cake.  The fact is, no matter how persuasive the diet angel on your shoulder is, too often the devil is busy whispering, "yummm, cookies!" in your other ear wins out.

And sometimes, that's OK.  Eating healthy is not about being perfect 100% of the time; it's about eating your best most of the day.  Little treats have been shown to help keep dieters more focused and less likely to pig out after feeling so deprived. 

Over the next few days, we will look at different "Diet Dilemmas" and give you ideas on how you can keep both the angel and the devil happy!