The KISS Theory: Healthy Diet Edition

Cindel Gwyn, MS,RD,LDN

Growing up, my father taught me a theory that could be applied to almost every situation. It’s the KISS Theory, which stands for Keep It Simple, Silly. So, with everything going on in the world, why make something as easy as eating, difficult? The media has done an excellent job selling
consumers on the idea of a quick fix diet, aka “fad” diets. What you should know is that diets such as detoxes, cleanses, gluten free, keto, and paleo all have one thing in common: they aren’t sustainable! The key to success is finding balance, which is something you can maintain during your busiest and slowest time of year.

A detox diet is not necessary because your body has a natural filtering system – your liver and kidneys! Therefore; if they are not working, we may have bigger fish to fry. “Cleanses” typically result in a caloric deficit, leaving you feeling weak, which can potentially have a negative
impact on your metabolism. Lack of guidance is also an issue with cleanses and detox diets. Many individuals go right back to eating how they were prior to the diet, gaining any weight that they lost, leaving them right where they started.

Another one of these fad diets, that may ring a bell for some people, is the keto diet. This diet was originally designed to treat epilepsy in children. The main objective is for your body to enter a metabolic state called Ketosis, where the body transitions from using glucose as its primary energy source to using ketones, which are derived from fat. Your body can function on this diet, but is it sustainable for the average person? Unfortunately, it is not. That being said, dietitians do not spend hours upon hours learning about how your body needs and uses carbs, to turn around and tell you not to eat
them. When carbs are consumed, they are broken down into glucose, which is your body’s main energy source. It’s the type, and quality, of carbohydrates that you consume that is important. You
want to choose carbs that are high in fiber, such as whole grains, starchy vegetables, beans and fruits.

Now, I’m sure many of you are wondering what to eat: Keep It Simple, Silly! Start by choosing lean meats, poultry and fish. Make your plate colorful, and try to incorporate a variety of fruits and vegetables into your diet. Choose high quality carbohydrates, versus those lacking in fiber and high in added sugar. Reduce your intake of packaged processed foods, as they have a lot of sodium and lack the nutritional composition needed to satisfy your hunger. If you’re the type of person that needs a guideline or reference, take a look at the American Heart Associations recommended serving sizes or the Mediterranean Diet.

Lastly, I have a piece of good news: you don’t have to make these changes all at once! Challenge yourself to make just one modification per week, or even one per month, and then add a new one next time. Healthy diet changes should not be uncomfortable. If you become uncomfortable, you will start to get overwhelmed, and then you may revert back to old habits. Prevent this by going slowly, and keeping your changes simple. Remember the KISS Theory – Keep it Simple, Silly!

Cindel Gwyn, MS, RD, LDN

Sprinkles are healthy!!😎#pjs #descendants #dunkin #bigfoothealth #girlsruleboysdrool ...

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Hello, Rhea here! I’ve been taking a rest in Duluth this weekend, which seems absolutely WILD to rest during these unpredictable times.The pandemic has thrown a lot of my plans into a loop, and from the beginning it felt like a constant fight to be busy, productive, and proactive at all of the tasks I need to do. However, the weekend surrounded by beautiful nature and clean air reminded me that it’s good to stop, breathe it all in, and take a break. I hope that all of y’all take some time today to go outside, enjoy nature, and most importantly REST!

Go BIG!

#bfh #bigfoothealth #wellness #selfcare #nature #adventure #relax #healthylifestyle #goodvibes
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Laughing is healthy!!!😍#jeep #sillysisters #bigfoothealth #phonesarefunny #gobig😎 ...

Awesome runners, rockin’ it!!💪. Much thanks to the town of Holly Springs😎#doctorsforyou #bigfoot #fitnessisfun #raleigh ...

Here’s to a sunny day!!😎#hopeiscool #BIGFOOTHEALTH #GoBig #doctorsforyou #inspirationandperspiration #sportsmedicine #jeep #carolinajeeps #4x4 #pollenisfun ...

✨Wellness Wednesday✨

Let this stand as a reminder to be kind to yourself because not every day is going to be amazing. It is perfectly fine to let yourself feel the emotions you feel when you are down because it is in dealing with these emotions that you make progress with your mental health rather than bottling everything inside. There is no one form of progress!

Go BIG!
#bigfoothealth #gobig #wellnesswednesday #mentalhealthcheck #bekind #progress
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✨Wellness Wednesday✨

Love the world. Sounds like a simple statement, but it’s not. It requires choosing to embrace and love the difficulties in life. It involves believing in all the good in the world. It necessitates waking up every morning and choosing to love the world because it encapsulates so much life. It is in this that you will find happiness, so Go Big and choose to love the world and it just might love you right back.
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Try posting some of your favorite quotes, lyrics, and verses (like this one) around you as helpful reminders to be the best you can! Go big!
#gobig #bigfoothealth #lovetheworld #wellnesswednesday #love
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Q&A!!😎#bigfoothealth #fun #hairproduct #doctorsforyou #gobig #camping #raleighnc ...

✨Wellness Wednesday✨

The best way to start achieving your health goals is your mindset, the goals of striving towards the best that you can be! Of course, you may have days where that goal seems so far away. But it is POWERFUL to hold onto that thought in the back of your mind that says, “I can do this!” So remember that being healthy isn’t just about running a mile or eating your fruits and veggies, but also to take care of your inner health!

Go BIG!

#healthylifestyle #mindsetiseverything #bigfoot #bigfoothealth #gobig #wellnesswednesday
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✨Wellness Wednesday ✨

With Valentine’s Day being last Sunday, we all know the importance of cherishing and caring for our loved ones. However, do we ever look at ourselves of our Valentine? Have we looked at our reflections in the mirror and only had negative thoughts? That’s why, at Bigfoot Health, we challenge you to start giving your love NOW to yourself, because you deserve it!
#bigfoothealth #gobig #selfcare #selflove #wellness #healthylifestyle #positivevibes
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Communing with the trees today at the Birkie Tour #bigfoothealth #gobig ...

With all good things comes moderation, and this includes caffeine! We all need that burst in our day, but just remember your caffeine limits. Go BIG, and crack a smile after you sip your morning coffee! ☕️😄

#healthylifestyle #caffeine #bigfoothealth #healthyliving #gobig #selfcare #healthiswealth
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As the late Nipsey Hussle once said “Hard work and dedication”, Consistency is key in pursuing a healthy lifestyle. To what ever you put your mind to stay dedicated! 💯 #gobig#Bigfoothealth#consistencyiskey🔑#dedication#practicemakesperfect#juggling#hardwork ...

Working out should be a celebration of yourself, of how much you can do and how great you can feel about yourself! Of course, as much as we stress on “pushing limits”, it’s healthy to understand what we currently can’t handle. It’s great to take care of ourselves! So remember, Go BIG in the way that works best with you! 💯

#bigfoothealth #gobig #pushyourlimits #takecareofyourself #healthyboundaries #workout #workoutmotivation #healthylifestyle
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Don’t get stuck in the stillness!

Keep up with your hobbies, and don’t be afraid to try new ones! Studies show the abundant benefits to partaking in hobbies and having structured down time.

GO BIG and try something new today! It’s never the wrong time!

#gobig #bigfoothealth #moveyourbody #healthandwellness #skating #winter #hobby #somethingnew
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Are you nervous about the COVID-19 vaccine? Wonder what getting vaccinated was like? If so, check out my interview with my sister, an amazing healthcare worker, on the Bigfoot Health blog (link in bio)! Go BIG! 💪

#bigfoothealth #covid #pfizer #moderna #healthyliving #healthcareworkers #vaccines #wellness #gobig
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