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5 Nutrition Practices to Stop in 2017

5 Nutrition Practices to Stop in 2017

With an exponential rise in fad nutrition practices and newfound diet trends, 2016 has been an interesting year for nutrition and health. Now that we have entered a new year, it seems fitting to reflect on some of the common nutrition practices and ‘mistakes’ that have been adopted by individuals worldwide, why these should be left behind in 2016, and how we can steer towards a healthier, long-term attitude towards diet and health in 2017.

1. “Cheat Days”

Many diet plans promote cheat day(s) or temporary overindulging to dieters as a way of rewarding themselves for sticking to a strict diet plan for a few days or a week. While it has been reported that these days can provide some benefits, such as increased metabolism and prevention of food deprivation, it is important to know the flip side of these cheat days.

Overindulging greatly impacts the function of a hormone called leptin, aka the ‘satiety hormone’. Leptin is created by your fat cells and is responsible for, essentially, letting your brain know when it is time for you to stop eating. In 2009, a study by the Southwestern Medical Centre showed the effect of palmitic acid on leptin function.

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Palmitic acid is found in foods rich in saturated fat, primarily meats and dairy products. Their results showed that over-consumption of food rich in saturated fats hindered the ability of leptin to regulate food intake, which caused over-eating and subsequently weight gain. To summarise, overindulgence can make it difficult for the body to establish when it is time to ‘stop eating’. One thing I have noticed working with my clients, is that cheat days in temporary fad diets often lead to very quick relapse into original eating patterns. If your diet requires regular “cheat days”, then your diet may not be sustainable and/or suitable for you.

Remember: food in moderation is not harmful. Be mindful of portion sizes, and keep in mind healthier alternatives such as baking food instead of frying.

2. Not reading food labels properly

It is often said that we eat with our eyes! So let’s put our eyes to good use. Food labels and ingredients are candid information of what the food contains. Therefore, it is always good to know the exact contents of the food that you are buying.

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Examples of nutritional information to look out for include: calories, total (saturated) fat, cholesterol, sodium, carbohydrates (from which come dietary fibre and sugar) per serving. It is imperative to become educated on nutrition labels and take time to decide what you want to ingest. Try to compare and contrast different products. For example, ‘fat-free’ foods often contain more sugars, while ‘sugar-free’ foods usually contain high levels of sweeteners. Finding the right balance is key.

3. Skipping breakfast

If you are a typical breakfast skipper – stop skipping, start eating! Getting up early for work, taking children to school and just being insanely busy in general can make it difficult to fit in a proper breakfast. However, skipping breakfast slows down your metabolism and can subsequently make you more susceptible to gaining weight. So if your diet is telling you to miss breakfast in efforts to reduce calorie intake and lose weight, then that may not happen. Missing breakfast also makes you more likely to overeat during lunch. Studies have also associated skipping breakfast with an increased risk of developing type 2 diabetes and impaired cognitive function.

Breakfast is an important meal for individuals to boost their energy and kick start their day. Therefore, it is important to try and form a habit of eating breakfast in the morning – whether it is a piece of fruit, a slice of toast or a small pot of yoghurt. If you are short on time, try getting up 15 minutes earlier or preparing breakfast the night before.

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4. Cutting out carbs

Throughout 2016, I have heard many say that they are cutting carbs out of their diet. Some celebrities and influencers have wrongly informed individuals on why they should cut out carbs from their diet. However, not all carbs are the same; they can be simple or complex.

Simple carbohydrates are the ones to be cautious with and are found in dairy products, fruits and added sugars such as syrup. They are broken down into glucose quickly and contribute to spikes in blood sugars. Complex carbs such as food rich in starch and fibre contain sugars too, but are made from more sugar molecules. As a result, they take longer to digest and enter the blood stream slowly. Therefore, there needs to be a balance between simple and complex carbs.

Cutting out carbs from your diet could put you at increased risk of fatigue, B vitamin deficiency, constipation and other health issues. Whole grain carbohydrates are packed full of nutrients and fibre. They are slower to digest, leaving you fuller for longer.

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5. Juicing to ‘detox’

Detox is a common word in the nutrition and health world. The rationale behind detoxing is to get rid ‘toxic waste’ from your body in order to reset your health. Our body is a natural detoxifier – our liver, kidney, skin and gut help excrete any waste products. Juicing has been considered a great detoxing routine but there are also some cons. Though juicing promotes the benefits of fruits and vegetables, juicing solely may introduce your body to high sugar contents and acidity.

Furthermore, simply juicing does not always include all the essential nutrients and minerals required for body functions, such as fibre (which is lost during the juicing process and is crucial for gut health). In addition, you are likely to put your body into starvation mode which reduces your metabolism.

These five nutrition practices can be harmful to your health. So let’s start 2017 off on the right foot, focusing on our long-term health when adjusting our diet.

More by this author

Tai Ibitoye

Master of Science in Human Nutrition, Nutritionist and Public Health Advocate

5 Nutrition Practices to Stop in 2017

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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