Over the past 18 months at least, the trend in the fitness world has shifted toward a more flexible approach to nutrition with a strong emphasis on adequate protein.
You may also be wondering what exactly I mean by a flexitarian diet, also known as a flexible diet? This focus allows for less rigidity on “good” and “bad” foods and emphasizes defining and individualizing your optimal macros (protein, carbs, fat) and not denigrating “empty” or “naughty” foods like sugar.
Basically, it promotes a healthier mindset around food, reducing the risk of unhealthy eating habits.
With this information in mind, how could I resist Adam Bornstein’s latest book, You Can’t Screw This Up: Why Eating Takeout, Enjoying Dessert, and De-Stressing Your Diet Leads to Weight Loss That’s continuous’? The evocative title piqued the interest of at least a few locals, eager to hear my opinion.
Bornstein has structured the book into four main sections and Part 1 is essential reading. His goal in writing this book is to encourage a rethinking of nutrition, fitness, and overall health.
It encourages long-term commitment to dietary changes. If the plan you’re considering isn’t realistic indefinitely, then you should ditch the idea for something more sustainable. Success comes more easily with consistency when there are fewer constraints.
The author argues that people who successfully improve their body composition do not associate their worth and self-esteem with weight, and that weight loss is fortunately just an illusion. He talks about changing your internal narrative; behavior change is when you adjust your mindset.
He also advocates celebrating small victories and avoiding punitive tendencies. He discourages making too many changes at once and mentions that discomfort is part of growth.
Bornstein states that there is no “best” diet; many plans work and adherence is the key. He recommends a plan that ensures satiety by eating nutritious food, protecting your sanity, and avoiding guilt.
He suggests adopting an 80% good, 80% of the time mentality to reduce stress, enjoy your menu, and stay on track.
He advocates limiting ultra-processed foods to a maximum of a few times a week.
His four goals for eating healthier are to stop trying to be perfect, eat more filling foods, eat fewer hunger-inducing foods, and include foods you love.
He lists five tools for a healthier diet: create meal boundaries, prioritize protein and fiber, add a plus one, take 20 minutes, and make takeout (and processed foods) work for you.
He gives some helpful pointers for rethinking how to order takeout, and in the next chapter he gives specific ideas for the 50 best restaurants in the US. He then continues with a chapter on how to make your own favorite takeout.
Bornstein concludes the book by discussing weight loss plateaus and encouraging a focus on monthly versus weekly results.
If you’re still struggling, he recommends evaluating your sleep habits. It emphasizes the three Ps: patience, progress and personalization and provides a six-week menu and workout list.
Overall, Bornstein focuses on emotional and psychological elements for a successful approach to implementing changes for better health. If that’s what you’re looking for to improve your lifestyle, this book is for you!
Rachel Opitz lives in Park Rapids with her husband Chris and dog Pax. She is a naturopathic doctor and owns Itasca Naturopathic Clinic. In her free time, she enjoys yoga, hiking, biking, canoeing, camping, traveling, meditating, and trying new recipes.
Rachel Opitz is a naturopathic doctor and owns Itasca Naturopathic Clinic in Park Rapids and Bemidji.
