For at least the past 18 months, trends in the fitness world have shifted toward a more flexible approach to nutrition with an emphasis on adequate protein.
You may also be wondering what exactly a flexitarian diet, also known as a flexible diet, means. This focus means less rigidity about “good” and “bad” foods, and a focus on determining and individualizing optimal macros (proteins, carbohydrates, fats) versus “splurges” or “naughty” foods like sugar. It is emphasized not to denigrate foods that are
Essentially, this encourages a healthier mindset when it comes to food and reduces the risk of disordered eating habits.
With this information in mind, Adam Bornstein’s latest book, “You Can’t Screw This Up: Why Eating Takeout, Enjoying Dessert, and Eliminating the Stress of Dieting Leads to Lasting Weight Loss” How could I resist? This provocative title piqued the interest of at least a few locals who wanted to hear my opinion.
Bornstein organizes the book into four main sections, with Part 1 being the basic reading. His goal in writing this book is to encourage a reanalysis of nutrition, fitness, and overall health.
He encourages people to commit to dietary changes over the long term. If the plan you have in mind is forever unrealistic, you should scrap the idea and create something more sustainable. The fewer constraints you have, the more likely you are to succeed if you are consistent.
The authors argue that people who are successful in improving their body composition do not connect their self-worth and self-worth to their weight, and that losing weight for happiness is an illusion. He talks about changing your inner story. Changing your behavior means adjusting your mindset.
He also supports celebrating small victories and avoiding tendencies to punish. He cautions against making too many changes at once and says discomfort is part of growing up.
Bornstein says there is no “best” diet. Many plans work and sticking to them is key. He recommends a plan to eat nutritious foods to help you feel full, protect your sanity, and avoid guilt.
He suggests adopting an 80% good, 80% of the time mindset to reduce stress, enjoy the menu, and stay on track.
He supports limiting ultra-processed foods to a maximum of a few times a week.
His four goals for healthier eating are to stop trying to be perfect, eat more satisfying foods, eat fewer foods that make you feel hungry, and incorporate foods you like.
He lists five tools for healthier eating. It’s about creating boundaries with your meals, prioritizing protein and fiber, adding a plus one, taking 20 minutes, and making takeout (and processed foods) work.
He offers some helpful guidelines for rethinking the way you order takeout, and the next chapter provides specific ideas for the top 50 restaurants in the United States. This is followed by a chapter on how to make his own favorite takeout.
Bornstein concludes the book by discussing plateaus in weight loss and recommends focusing on monthly and weekly results.
If the problem persists, we recommend evaluating your sleep habits. He emphasizes his three P’s: Patience, Progression, and Personalization, and offers a six-week menu and training roster.
Overall, Bornstein focuses on emotional and psychological factors as a successful approach to implementing changes for better health. If it’s you looking to level up your lifestyle, this book is for you!
Rachel Opitz lives in Park Rapids with her husband, Chris, and their dog, Pax. She is a naturopathic doctor and she owns Itasca Naturopathic Clinic. In her free time, she loves yoga, hiking, biking, canoeing, camping, traveling, meditating, and trying new recipes.
Rachel Opitz is a naturopathic physician who owns Itasca Naturopathic Clinics in Park Rapids and Bemidji.
