Head to Toe Wellness asked Keri a few questions about why the book sounds like a dieter’s dream:
Head to Toe Wellness: What was your motivation for writing the book?
Keri Gans: This is actually my second career – I used to work in the fashion business. But, I really wanted to do something that could make a difference to people’s lives so I have been a registered dietician since 2000, and been in private practice since 2002. I became very involved with the Academy of Nutrition and Dietetics and then the general media.
Many of my patients and interviewers would come to me and ask which book I recommended for the best ‘diet’ advice. My response was always a joke ‘no book until I write one!” So, my book was really created because of media and client interest.
Keri Gans: I actually didn’t want my book to have the word ‘diet’ in the title. To me, it’s not about dieting but small changes you need to make in order to achieve your goals. People set themselves up for failure because they believe they have to follow fad diet plans or cut out entire food groups. This book is NOT about deprivation. That is what ultimately leads to failure. Yes, you lose weight in the beginning, but it is not a sustainable weight loss and people become frustrated and give up.
My book is focused around 10 chapters that can be done in any order – it’s your choice how to follow the book. Once you have achieved one step, you move on to the next chapter. In order for a person to accomplish their goal of being (and maintaining) a healthy weight they need to work on all 10 steps.
Head to Toe Wellness: Can you give us some tips for people to try without feeling they are going ‘on a diet’?
Keri Gans: First of all, people have to realize that they can’t and shouldn’t try to be 100% perfect all of the time. I highly recommend people keep a food journal. My clients are always amazed to find out just much they are actually eating every day – it really adds up!
-It’s very important that people learn about portion control and what a healthy plate should look like – ¼ of the plate should be filled with wholegrains e.g. ½ a cup of brown rice or quinoa, ¼ should come from lean protein e.g. Salmon, skinless chicken and the other half of the plate should be filled with vegetables.
- If you are going out to eat at a restaurant, look at the menu ahead of time so you will have time to plan out eat what you are going to get. Also, try to order first, so that you don’t feel under pressure from the rest of your group.
- You should have a set schedule of when you eat and keep to it – ideally, 3 meals and one or two snacks.
- Obviously, stock your fridge with healthy options and don’t go to the supermarket when you are feeling hungry.
- In terms of exercise, if you don’t like the gym, then find something you do like to do. There are so many different options out there. Also, small changes like taking the stairs vs. the elevator or getting of the train/bus one stop before you need to.
Head to Toe Wellness: Can you give us an example of what you would eat on a typical day?
Keri Gans: Absolutely!
Breakfast – A bowl of oats with non-fat milk sprinkled with chia seeds. I also add cinnamon for flavor. I might have some cottage cheese and a glass of orange juice and coffee.
Lunch – I often make a sandwich using Ezekiel bread with Wholefoods’ tofu salad, avocado, tomatoes etc.
Afternoon snack – Mini babybell, Pirates booty, fruit or hummus and raw veggies.
Dinner – I like to have a glass of martini in the evening (with olives, of course!) I always start my meal with a big bowl of mixed salad – lettuce, cucumbers, tomatoes and slivered almonds. I typically add 1 tbsp. of store-bought dressing.
My main course could be a baked potato with hummus and sour cream, sautéed Brussels sprouts and I love the Gardein (www.gardein.com/) frozen foods selection.
Head to Toe Wellness: If people have a bad day or feel like they have overdone the food, how can they get back on track?
Keri Gans: Everyone is going to have an off day – maybe even three in a row! My advice is to simply start each day afresh and don’t look back. It’s all about commitment to your goals and not being a perfectionist. Just get straight back on the wagon.
Ms. Gans has kindly offered a signed copy of ‘The Small Change Diet’ to one lucky Head to Toe Wellness reader. Simply leave your email address in the comment section and we will select one winner at random.
For more information about Keri Gans, visit www.kerigansnutrition.com. To buy a copy of her book, go to http://www.amazon.com/Small-Change-Diet-Thinner-Healthier/dp/1451608888.
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- Natalia Sloam