Column Reprint: Permanent Change

Come tomorrow, millions of Americans will change their eating habits. And sure as winter weather is dreary, most of them will revert to their old ways by Groundhog Day.

Most people would rather die than change the way they eat. They do it every day. More people die of the cumulative effects of bad nutrition than anything else. Worse, they spend years and years feeling lousy first. Why?

I have radically changed my diet not once, but twice. At nineteen I “got” nutrition and dropped sugar and white flour out of my diet overnight. Thirteen years ago I shifted from a low fat to a low carb diet. Both changes have stuck. I never went back to eating the white-sugar-and-flour-filled Standard American Diet, and since 1995 I have enthusiastically embraced carbohydrate restriction. Indeed, I deviate less from my nutritional program, rather than more, as years go by.

Clearly I’m odd. On the other hand, I apparently have some idea of what it takes to make long-lasting dietary changes. I also have solicited personal stories from readers, both those who have had long term success, and those who have not. Hundreds responded, many with stories so inspirational they brought tears to my eyes.

Some thoughts on long-term change:

* Do not “go on a diet” with the idea that you’ll lose weight and then go off your diet. This way lies certain failure. Whatever you do to lose weight is what you have to do for the rest of your life to keep it off. So nix the draconian measures, and work on simply eating better food, instead.

* Despite decades of “authorities” telling us “Just eat less!,” the most important thing is not the quantity of food you eat, but the quality. Swapping starch and sugar for protein, fruits, and vegetables, and processed convenience foods for whole, real foods, will yield superior results.

* Cook something, would you? People who make a point of trying new, healthy recipes on a regular basis are more likely to succeed than those who look to frozen dinners, packaged foods, and carry-out, both because they are owning the change, and because they’re more likely to enjoy what they’re eating.

* I’ve said it before: Protein for breakfast, every day. Not cereal, not a sweet roll, not a muffin, not, God forbid, a Coke. Protein – eggs, meat, cheese, no-sugar-added yogurt. This is the most powerful thing you can do to reduce your hunger and increase your energy, all day long.

* People who successfully change their eating habits aren’t sheepish about it – they’re proud. Don’t apologize for skipping the junk food. If you can’t say the words “No thank you” without apology, you’re doomed.

* Recruit support. Getting your spouse on board dramatically increases your chances of success. Conversely, people who have to deal with complaints and even outright sabotage have a much tougher time.

* If you can’t find support at home, seek it out elsewhere. Online message boards and blogs offer excellent support. Enlist a like-minded friend. But find support somewhere.

* Pay attention to more than your weight. People who persist in healthy eating habits cite improved health and loving feeling well as reasons for their success.

* If your diet doesn’t make you feel well, it’s the wrong one. Give it a two week adjustment period, but after that if you’re hungry, cranky, and tired, you need to change your approach. (This is often the result of eating the same mediocre food, simply less of it.)

Think eating healthy has to be boring? Here’s a real-food recipe that has it all: Great taste, quick preparation, and near-ridiculous levels of vitamins and minerals. Happy New Year!

Grilled Chicken Salad with Spinach and Apples

8 ounces boneless, skinless chicken breast
salt and pepper
1 small apple, diced
2 scallions, sliced, including a few inches of the green
3 tablespoons olive oil
3 tablespoons apple cider vinegar
2 teaspoons Splenda
1 small garlic clove, crushed
6 cups fresh baby spinach
4 tablespoons shredded Romano cheese (or Parmesan)

Cut your chicken into two 4-ounce portions. I put mine in a zipper-lock bag and pound it lightly to an even thickness, about 1/2", but you can skip this if you want. Salt and pepper both sides, then either throw the chicken in a hot skillet you've coated with a little non-stick cooking spray or olive oil, or toss it in your electric table top grill.

While that's cooking, dice your apple and slice your scallions. If you're pan-grilling your chicken, go flip it!

Measure your olive oil, apple cider vinegar, and Splenda into a bowl, and crush your garlic into it. Whisk together well.

Dump your spinach into a salad bowl, and pour on your dressing. Toss well, then pile the spinach onto two plates.

Top each serving with half the apple and half the scallion.

Now throw your chicken on your cutting board, and slice or cube it. Top each salad with half the chicken. Scatter two tablespoons of shredded Romano over each salad, and serve.

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
2 servings, each with: 440 Calories; 28g Fat; 33g Protein; 18g Carbohydrate; 5g Dietary Fiber