On January 20, 2009 I stood in 26 degree weather for 8 hours with the hope of getting a glimpse of President Obama as he made his final walk to take his place for the Presidential parade. When standing in the cold for 8 hours you notice a lot of things.  One thing I noticed is that most Americans are overweight.  Not unlike the financial crisis, the obesity crisis has enveloped our great nation.  As a fitness professional I often find myself watching people.  I watch eating habits, I watch social habits and I also watch activity (exercise) habits.  My constant observation brings many questions to mind.  One that I have been giving a lot of thought lately is, "why diets fail?"

Over the years I have personally counseled over a thousand individuals on fitness, weight loss and weight management.  Despite differences in race, age, and  social-economic standing, they all have one thing in common.  They want to be fit and healthy.  And to be fit and healthy the process usually involves some type of diet.  People often ask me which diet program they should use to shed unwanted pounds.  My simple answer is, "the one that works."  I know this sounds silly so let me explain.

The diet that will work for you is the one that meets the following three criteria: it must be permanent, it must be balanced and it must be livable.   

PERMANENT

The first step is to move away from the term "diet" and start using the term "lifestyle."  Diets are usually temporary and temporary conditions mean temporary results.  Thus the yo-yo effect of losing/gaining, losing/gaining over and over again.  A lifestyle is more permanent and permanent conditions give lasting results.  Remember that weight loss/weight management is a marathon and not a sprint.  It is like trench warfare.  You must dig in and be prepared for a long campaign.

The second criteria is balance.

BALANCE 

Crash diets have a very low successful rate.  Studies have shown that diet without exercise has a single digit success rate.  But when one combines diet with moderate exercise the success rate skyrockets to over 75%.  The term "exercise" turns off a lot of people because most Americans hate to workout. But exercise comes in many forms.  All day long you are presented with short and simple opportunities to increase your activity level and achieve balance. Here are a few:

1) Take the elevator up and take the stairs down.

2) Stop circling the parking lot, take the first available spot and walk.

3) Pack your own lunch every day.

4) Earn your indulgences before you have them.

LIVABLE 

My third criteria is that you use a system that is livable.  A plan is only as good as your ability and willingness to stick to it.  Be honest with yourself and find a system that fits your lifestyle.  This may mean that you try several different approaches before you find the right one.  It is like buying a pair of shoes.  Rarely does the first pair fit just right but when you find the right one you will know.

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Not a day goes by without someone pulling me aside and asking for eating tips.  I usually start by telling them the foods that they should avoid but today I want to tell you about 3 foods that can have a huge impact on your health and wellness.

1) BUCKWHEAT...Don't let the name mislead you.  Buckwheat is not related to traditional wheat.  The proteins in buckwheat are among the best in the plant kingdom. Buckwheat contains all essential amino acids (eight proteins that the body cannot manufacture) in good proportions, making it closer to being a "complete" protein than any other plant source, even soybeans.  Buckwheat is composed of 75% "complex" carbohydrates. You've undoubtedly heard the recommendation that we should eat fewer "empty calorie" sugar carbohydrates and eat more "complex" starches.  Buckwheat is great for diabetics and is packed with fiber, vitamins and minerals.  For people who struggle with wheat allergies and gluten intolerance, buckwheat is ideal.   Buckwheat is a great breakfast choice.  Cook it just like oatmeal and add a little soy or low fat milk, berries, nuts and a little maple syrup or honey and enjoy. 2) FLAX SEEDS....The flax seed carries one of the biggest nutrient payloads on the planet. And while it’s not technically a grain, it has a similar vitamin and mineral profile to grains, but the amount of fiber, antioxidants, and Omega-3 fatty acids is much higher than most grains.  Additionally, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance -- many dieters have found that flax seed has been a key to keeping them feeling satisfied.  Flax seeds are great to sprinkle on salads and mixed in stews and soups.  A little go a long way. 3) CHIA SEEDS...Chia seeds were introduced to most Americans through the Chia Pet.  However, Chia seeds are one of Nature’s perfect foods, containing essential fatty acids (an excellent vegetarian source of omega-3 alpha-linolenic acid), protein, soluble fiber, protective antioxidants, vitamins, minerals, phytonutrients, and more.  Pound for pound these tiny seeds yield more high quality protein and nutrients than any other nut, seed or grain.  Chia was cultivated or gathered by the Aztecs, Mayas, Tehuantapecs, and other Native American peoples. In most of these cultures, chia was a staple food considered to be sacred, and was consumed specifically for greater energy by runners, warriors, and athletes.  A chia seed will absorb up to 10 times it weight in water giving you a feeling of fullness.  Because of this, Chia seeds are quickly becoming a popular diet food.  Add chia seeds to salads, soups, and smoothies....dp