by
Jason Ramdewar | Nov 08, 2022
Creek Fitnews - November 2022
Restrictive meal plans, counting macros, weighing portions or…reject diet culture entirely and eat anything we want? These two extremes appear to be the only options in the diet, nutrition and fitness industries. What if, instead, there was a workable, livable solution that deftly navigates the middle? The moderation mindset teaches just that. Unfortunately, the moderation mindset is tough to clearly define; it is by its very nature subjective, and critics believe it too vague and without enough "rules”.
#Moderation365, an ACE Approved certification created by fitness and nutrition expert and JillFit founder Jill Coleman, MS, promotes eating to satisfaction with small indulgences. Importantly, the curriculum also teaches how to listen to biofeedback and re-learn hunger cues. #Moderation365 is based on the MMAD (Moderation, Mindfulness, Abundance Mindset, and Daily Nutritional Commitments) Nutrition Model, which is proven to deliver impactful results. The certification course can be completed in twelve weeks but four of the major concepts, summarized below, can be implemented right away.
Moderation centers itself on neither eating perfectly nor restrictively. The curriculum introduces a concept called the Deprivation Indulgence Scale - essentially, the idea that overindulging will always lead to deprivation and vice versa. If you are too rigid during the week, for example, then you are more likely to overindulge on the weekend. Or if you follow a strict meal plan during the day, you might be tempted to binge at night. We want to help you confidently "navigate the middle". Instead of a low-calorie salad with olive oil and vinegar, "navigating the middle" might include adding nuts, a little cheese, full-fat dressing and a few delicious croutons. Ideally, you will learn to even out the highs and lows of eating and focus on satisfaction, rather than gluttony or deprivation, after every meal.
Practicing mindfulness around food in the #Moderation365 framework means not eating according to a clock or meal plan but, instead, paying attention to what your body is telling you. People with a long history of dieting tend to only register "starving" or "stuffed", and often do not pay attention to hunger and energy cues. Practicing mindfulness can include simply slowing down or frequently asking yourself:
- How hungry am I right now?
- Is my energy stable?
- How satisfied do I feel with this meal today?
Most food behaviors are shaped during adolescence or young adulthood, and unconsciously affect how we eat today. Struggling with a food scarcity mindset is a common affliction; this often involves justifying unhealthy choices or overindulging, in fear of missing out on a "special occasion" food experience. In contrast, practicing an abundance mindset centers on the premise that most foods, even special ones, are actually available at any time. If a person truly loves gingerbread cookies, for example, it is not necessary to wait until the holidays to enjoy one. Restricting certain foods until a special occasion typically renders that food illicit, and therefore troublesome. When a person finally allows themselves to eat the special food, they're far more likely to overindulge. Simply acknowledging that the special food can be enjoyed at any time reduces the control and power that particular food carries and usually reduces the obsessive desire.
Daily Nutritional Commitments (or DNC’s) are another important concept in this framework. These are 3-5 eating behaviors that keep you mostly on track. These habits keep energy balanced, cravings low, and hunger stable. Each habit should be enjoyable, effortless in the sense that it can fit into your schedule, and effective for goals. Examples include eating protein at every meal, having one large salad every day or having a vegetable at every lunch and dinner. These behaviors are individual to each person and can change over time. When you are overwhelmed with all of the nutrition information out there or have a hectic schedule, if you can consistently hit your DNC’s 80-85% of time, you are on the right track.
The MMAD model is just a part of the entire curriculum but should give fitness professionals and health coaches a good introduction to #Moderation365 concept as well as some tactical tools to use when helping you quit the all-or-nothing mindset. Calorie counting and following meal plans or food rules, use a significant amount of mental energy and are not sustainable. The ultimate goals of this eating lifestyle are to unlearn dieting rules, eat similarly regardless of the day or occasion, learn to get back in touch with hunger and energy cues, and to learn how to eat "normally" forever.
In addition to healthy eating habits, it is important to stay active and exercise. Creek Fit is the perfect place to work out! At our two facilities (North and South), we offer cardio machines, strength-training equipment, classes, and personal training. Personal training is $20 for a 30 minute session. Just give us a call at 954-545-6650 to schedule a training with a Fitness Specialist today! For more information about our facilities, visit www.coconutcreek.net/creekfit
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