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Nutrition is an essential aspect of our overall health and well-being, no matter what our age. What we consume can make us gain weight, lose weight, or cause (or prevent) many health problems. I had lost 30 pounds during my cancer ordeal in 2017, and the weight started to creep back up. I realized that if I didn’t change my diet, I would probably gain the weight back and some. Scientific studies show a link between obesity and medical problems like cancer, high cholesterol, and diabetes. As I age, I want to be as healthy as I can and prevent any further medical problems – or recurrence of cancer.

After talking to my doctor about my concerns, I went to a dietician she had recommended. I told her I was following an intermittent fasting lifestyle, and the dietician was good with that as long as it’s working for me. In the hour I was with Marni, she listened to my concerns and gave me some great tips. She wants to help me make healthy choices during my “eating window.” She says my dietary habits need some “tweaking.”

Following are the words of advice that stand out for me. Keep in mind that each person’s situation will be different, and dietary recommendations given here are tailored to me, my situation and my overall goals. You may find some of these tidbits helpful, or you may want to see a dietician for your own personal advice.

#1. Consider the 80/20 Rule. For 80% of the make “healthy choices.” She said it’s okay sometimes (about 20% of the time) to eat or drink what we consider “fun foods.” We all need to satisfy our indulgences or treat ourselves once in a while. “Cheat days” are not encouraged. Instead, follow the 80/20 rule and you won’t feel guilty. FYI – 20% of equals 1½ days per week or about four meals in seven days. Read more about the 80-20 Rule.

#2. The 50/25/25 Plate. When filling up your plate, half should be vegetables, one-quarter protein, and one-quarter carbohydrates/starch. For some people, the carbohydrates can be reduced or eliminated. My doctor also told me to reduce the amount of carbs. For example, if I was having a piece of bread, cut it in half. Pasta, rice and other starches should also be consumed in smaller amounts. Here’s more info on the healthy portion plate. 

#3. Focus on Healthy Choices and Lifestyle (Not Weight Loss). Psychologists, dieticians, and obesity specialists are realising that they have to stop focusing less on weight loss as this does not help people keep weight off in the end. The focus has to be more on healthy choices and lifestyle. Also, the “set point” theory states our body is going to try and get to a certain weight, no matter what we do. If we weigh less than our set point, then our body is going to do whatever it can do to get to that weight. Case in point, on the TV sensation, “The Biggest Loser,” the contestants may have lost a lot, and I mean A LOT of weight. When some of these people were followed up six years later, they had gained most of the weight back, except for one contestant. This is a testament to the set point theory, and it is related to metabolism. All we can do is focus on healthy nutrition choices and lifestyle, and go by what our body is telling us. If it feels healthier with the choices we are making, then we can say that’s a win! The dietician told me, “Things have their way of coming together.” For example, if you are a runner, you may eat differently to fulfill your caloric needs.

#4. Know Your Why for Wanting to Lose Weight. I had to think about the reason why I wanted to lose weight. Was it because society tells me I “should” weigh less? Is it societal pressures on me as a woman? Is it because I want to “look” better? Or is it because I want to be healthier? For me, I know there are many reasons why. And what I do know for sure is that I don’t want to be overweight or obese.

#5. Keep Unhealthy Junk Food Temptations Out of the House. If you don’t have those unhealthy choices around you all the time, it’s a lot easier to avoid them. Instead of opening up the cupboard to find that unhealthy snack, you would have to drive to the store to get it. That little deterrent can help a lot. Having a supportive environment can help support healthy choice goals.

#6. Listen to Your Body – Eat When Hungry, Stop When Full. Some people don’t know what hunger feels like. If you are not hungry, don’t eat. When you do it, make sure you eat until you feel full. Eating more of the “healthy choices” will help prevent you from snacking and eating things you consider unhealthy — more quality AND quantity.

#7. Eat 1-3 Servings of Fruit a Day. Fruits are a good source of vitamins and minerals, and play a role in preventing vitamin C and A deficiencies. Read more about why fruit is so good for us. 

#8. Practice Mindful Eating. The first bite or sip of anything is the most satisfying and rewarding. We usually don’t need to eat much more than a bite or two to satisfy a craving. If what you desire is considered an unhealthy or “fun food” choice, try one or two bites, or a small amount. That’s probably all you need. We usually continue to eat something because we want that feeling to stay. But that’s usually not the case (e.g., potato chips and chocolate.)

#9. Follow the 2019 Canada Food Guide. There are lots of great tips and advice there. For example, water is recommended as the beverage of choice. Mindful eating is encouraged.

#10. Nuts and Legumes are Healthy Choices. These are considered good sources of protein and healthy fat.

#11. Dietary Fiber is Important. Beans, whole grains and brown rice are all good choices. Here’s the top 10 according to WebMD. 

#12. End Your Meal by Brushing Your Teeth. I like to end my meal with something sweet or fresh-tasting as I don’t like the food after-taste. I used to chew gum after, but in the evenings that cuts into my “fasting window” time. I was in the habit of eating chocolate or something else that was sweet (even marshmallows!). Options would be to brush my teeth, chew gum for a bit, or have a mint. A breath mint spray may also work.

The dietician was pleased that I have found something that works for me (intermittent fasting) and she is going to help me tweak it. She says regimens like WW (Weight Watchers) works for some people, and there are other programs that can help with making healthier choices. A good friend of mine has lost 20 pounds on WW! We are all different and it’s good to have choices on what works for us and complements our lifestyles. What works for one person may not work for the next.

I will consider all these tips and see what works for me. I know there are plenty more tips and you may want to add some of your own in the comments below. The dietician wants to see me again in April, and she has registered me for the Well 4 U exercise and education program. There is also a Fit 4 U program this fall that she recommends I attend.

By the way, she said I could have a little bit of dark chocolate every day! 1-2 squares daily is okay – even more if my body says I need it. But as it turns out, I gave up chocolate for Lent. No chocolate for me until Easter!

Angela G. Gentile, MSW, RSW

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A couple of months ago, I read an article in a newsletter written by an acquaintance about her five-day “fasting” experience. For health reasons, she drank only water for five days. I was both shocked by this news (how could any live for five days without food?!) and curious (she said she felt better and wants to try for seven days next time.) I tucked this knowledge away in my back pocket, with the intent of learning more.

Then a few weeks after that, I listened to an interview by D’vorah Lansky, bestselling author, who interviewed Gin Stephens who wrote the bestseller, “Delay, Don’t Deny.” D’vorah had adopted the “intermittent fasting” lifestyle and Gin was talking about this way of living and her book sales. This interview was so powerful, I hung on to every word Gin said about how the time-restricted feeding pattern freed her from years of dieting. She lost 80 pounds and has kept it off.

Intermittent fasting (IF) is when you choose to not eat anything for at least 12 hours and for as long as 24 hours. It can be done for religious or health reasons.

I purchased her book (ebook for Kindle) and read it in one day. I loved everything about this new way of eating (WOE) and vowed to myself that I would start on December 26, 2018. I was going to start by not eating after supper and skip breakfast, and only consume water and black tea during my 16-hour fast.

It was much easier than I thought! I felt in control. My hunger pains were short-lived and I soon realized that I was not only eating too much but TOO FREQUENTLY. We are a “well fed” society, and the more I learn about this, the more I understand why there is so much obesity and other related health problems (central abdomen obesity, high blood pressure, high bad cholesterol, low good cholesterol, and high blood sugar). Metabolic syndrome –– which includes three of the five previously-mentioned conditions –– causes an increased risk of cardiovascular disease (heart problems) and type 2 diabetes. Increasing age also causes us to have an increased risk in these areas. I realized in order to reduce my caloric intake, instead of “dieting,” I needed to give myself a “window” of time where it was okay to eat. I am learning how to delay my meals, instead of denying them.

As I write this I am on Day 12 of my new WOE. There is a lot of flexibility with intermittent fasting. For example, my usual pattern is 16 hours of fasting with an 8-hour window of feasting or eating. This is a good place for most people to start. I “close my window” at 8pm, and I don’t eat anything until noon the next day. This gives my body a good 16-hour break from eating. I can drink all the water or black tea (or coffee if I wanted) during the fast. I found I was closing my window earlier, so some of my days were 17 hours of fasting (or more).

Some people choose this 16:8, others choose 18:6 or 20:4 – or some other variation. There are also other patterns, and “extended fasting” which is what the lady did who I mentioned at the beginning of this article. (I’ve also read any fast over 72 hours is dangerous, so be mindful of that.)

For special occasions, where I know I will want to eat or drink outside of my regular window, I can switch up the fasting time. For example, I went for a 21.5-hour fast before new year’s eve so I could have champagne and snacks during the evening. This weekend, I knew I would be having two different family meals, so I did a 24-hour fast. This is also called “alternate day fasting” (ADF) which is another pattern of eating. There is also one-meal-a-day (OMAD) in which the eating window is very short, which could be anywhere between 2-4 hours. Each person finds their own “sweet spot” and you learn how to listen to your body. The Mediterranean diet is what I prefer, as it has the most research behind it for health and longevity. Oh, and my sugar addiction is being curbed as the fasts force me to abstain.

Many people find a lot of benefits associated with intermittent fasting (IF). Improved health and weight loss are the two biggest reasons why people try it. I belong to a few groups on Facebook, and the success stories and non-scale victories (NSV) are very inspiring and encouraging.

IF isn’t for everyone, however, and there isn’t a lot of research on it as it is quite new. I’ve read Gin Stephens’ books and I am also learning from Dr. Jason Fung and will be reading his books, too. Gin says IF is not for pregnant women or children. For those who have pre-existing medical conditions, they should talk to their doctor. In fact, I’ve heard of a few people now who say their doctor recommended IF for their health! It’s been known to reverse type 2 diabetes. If you are considering trying it, please speak to your doctor first.

I am enjoying this new WOE and I am already feeling less bloated and I am sleeping better. I lost 30 pounds a couple of years ago going through my cancer ordeal, and I put most of it back on. The way I lost it was not in a good way. This time I want to lose it in a way that is intentional and will benefit my well-being. I want to reap the benefits of a healthier body that is well fed –– not frequently fed. I also have my own group on Facebook for women who are 40 and better. If you’d like to join us, please drop me a line.

Age well, my friend.

Angela G. Gentile, MSW, RSW