Goodbye Yo-Yo Diets, Part 3

Okay, here it is: The last part in our 3 part series on how to lose weight this year without dieting and keep it off.  To review, the steps we have discussed so far are: Focusing on what you GET to eat, Planning your meals, cooking at home  and eating when you are hungry.  These last 2 steps will ask you to tune in to how food makes you feel and include the foods you love in your eating plan.

The last 2 steps for losing weight without dieting are:

~Trust your Instinct: Traditional weight loss and dieting tend to be left-brained activities-this food has this many calories, grams of fat, etc. Add some right-brained intuition to the mix. Start by simply asking yourself, “how does this food make me feel when I eat it?” Generally, we want to feel good (right?) so you will find yourself naturally gravitating towards healthier foods because you are in tune with how they make you feel.  The more you do this, the easier it becomes to choose foods that your whole body wants, not just your taste buds.

~Accept who you are and the types of foods you love: One of my favorite go-to diets in my early years was the low-carb diet, mainly because it worked so well for me (since it eliminated like 75% of what I would typically eat-I LOVE CARBS!). I could lose weight like crazy on that diet. But, I was seriously neglecting a part of me that loves bread and starch. Now I realize that I just can’t eliminate an entire group of foods that I LOVE and expect to feel peaceful about it. And I also know that I feel better (trusting my instinct) when I choose carbohydrates that are whole and minimally processed, like brown rice or sprouted grain breads. Find a way to have the foods you love the most be a part of your life.

If you have resolved to make changes to support a happier, healthier, more vital you this year, then congratulations! Knowing you want a change is a crucial step, and isn’t making changes always easier when we feel supported? I would love to make the process of eating healthy, satisfying meals easier for you. That’s why I created my Healthy Meal Planning Service. Every week, I send you healthy recipes, a shopping list and a dose of inspiration to support you on your journey to eating healthier. You also get weekly coupons for New Leaf Community Markets valued at twice that of the cost of the subscription! The best part is you can try it absolutely free for an entire month at www.nourishingnutrition.com.

Here is an example of one of my delicious meal plan recipes:

Two Potato and Chard Chowder

Serves 6

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Equipment Needed: Large soup pot, blender (optional)

I love soup with potatoes in it.  This soup is extra special—there are 2 types of potatoes!  The Yukon Gold Potatoes are buttery and yummy, while the red potatoes (because you leave the skin on) add color and texture.

1 Tablespoon olive oil

1 onion, diced

3 cloves garlic, minced

1 1/2 lbs red potatoes, cubed, unpeeled

1/2 lb Yukon Gold potatoes, cubed, peeled

1 teaspoon dried tarragon

3 cups vegetable broth

2 cups water

1 bunch chard, sliced very thinly

1  15-oz can white beans

Salt and pepper to taste

Gather ingredients and dice onion and mince garlic. Heat oil in a in a soup pot and saute onion and garlic until tender. Meanwhile, wash and cube potatoes. Add potatoes, tarragon, broth and water to soup pot, bring to a boil, then reduce heat to medium and cover for 20 minutes or until potatoes are tender.

Add chard (and beans if using) to soup and cook until chard is wilted (about 5 minutes or longer depending on size of the pieces).

To Puree Or Not to Puree? The soup can be enjoyed as is now, filled with chunks of potatoes.  But, if you are in the mood for a creamy soup (great for chilly weather), that is great too!  Just puree soup using an immersion blender or regular blender.  Season to taste with salt and pepper and serve. Like eating a bowl of mashed potatoes, how great is that?

Jennifer Brewer is a nutritionist and natural foods chef who is on a mission to change the way people lose weight. After years of yo-yo dieting, Jennifer found that by eating REAL food that she LOVED, she could finally stop dieting and start living! Through cooking classes, interactive workshops and her online Healthy Meal Plan, she educates and inspires individuals to prepare healthy foods that unlock their body’s optimal potential AND taste amazing. Jennifer’s recipes have been featured on numerous websites and in publications and books, such as Free To Eat: The Proven Recipe for Permanent Weight Loss. She is a graduate of the Chef’s Training Program at the Natural Gourmet Cookery School in New York City and has a Masters Degree in Nutrition. Meet her at www.nourishingnutrition.com.

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