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What is the 90 10 rule in eating?

durangoherald.com - The 90/10 principle for diet success - The Durango Herald

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The diet roller-coaster or yo-yo dieting is all too familiar for so many. We know losing weight will help improve health, but making it happen is another story. The on-again, off-again dieting pattern is common amongst people seeking a dietitian’s support for their weight loss goals. Their biggest struggle is the constant tug-o-war between eating perfectly on a diet and eating terrible when off a diet. There’s no middle ground where food is eaten for enjoyment. Many are familiar with the 80/20 (Pareto) principle, which states that generally 20% of your actions will account for 80% of your results. Sometimes the ratio is 85/15 or 90/10, but the general concept holds true all around us each day. In my coaching practice, teaching clients to follow a 90/10 principle allows them tremendous success with sustaining their healthy eating plan.

So how exactly can you use the 90/10 principle to find success in healthy eating?

The 90/10 principle is when 90% of the time you follow your healthy meal plan guidelines closely, while 10% of the time you are free to loosen up and eat what you truly enjoy. Think of the 10% meals as your cheat or free meals. If you’ve ever witnessed human psychology at work, the minute you tell yourself no more Friday night pizza and wings, every sensation in your body (and the little voice in your head) will whisper constantly “pizza and wings, pizza and wings, pizza and wings!” You can ignore that voice for a while, but not forever. By consciously allowing the occasional meal of pizza and wings into your diet plan, you create a psychologically less-restrictive feeling that can allow you to eat healthier long term. Take control over that “little voice” using these three solutions to allow the 10% to work for you and not against you: Eating three meals per day translates into two cheat meals per week. Count how many cheat meals you are currently having, then set a goal to gradually work your way down to two.Watch your portions with these higher calorie meals. Through mindful eating strategies, teach yourself to be satisfied with less. Eating healthy 90% of the time will gradually work for you instead of against you and you’ll eat less of the unhealthy food as your taste buds change to enjoying cleaner, healthier food. It won’t happen overnight, so be patient with the process. Don’t save calories for your cheat meal splurge. Continue to have your healthy breakfast and lunch before you get to your Friday night pizza and wings meal. Saving calories never works. Keep in mind that if you have dietary restrictions (celiacs, gluten intolerance, dairy allergy, etc) you should not include these foods in your 10% meals; these foods should never be included in any meal plan for you. This week, begin to test the 90/10 principle by planning your 10% meals, which will allow you to stick to your healthy eating plan with greater success. Fran Sutherlin is a local registered dietitian, health coach, speaker and owner of Sustainable Nutrition. She can be reached at 444-2122 or fran@fransutherlin.com.

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Can you eat flour that has weevils in it?

Eating weevil-infested flour certainly isn't anyone's idea of a good time, but rest assured that it won't kill you. They're harmless! If you notice weevils getting down-and-dirty in your flour after you've already used it, try not to panic.

grove.co - Are Flour Bugs Harmful? 6 Natural Tips to Keep them Out!

Whether you’ve already got ‘em or you’re trying to avoid ‘em in the first place, we’ve got six hot tips for flour bug prevention.

Six natural tips to keep flour bugs away:

1. Deep clean

Remove everything from your pantry, and toss any open containers and items that have been infested. Vacuum the shelves, then use an all-purpose pest remedy spray, hot soapy water, or a natural cleaning spray to give it all a good wipe-down before replacing your salvaged dry food.

2. Use proper containers

Storing your flour, sugar, cereals, and other grains in proper storage containers helps keep the flour bugs at bay. Choose airtight containers and jars for the best results.

3. Freeze

If your flour hasn’t been taken over by fully-grown bugs, stick it in the freezer for four days. Freezing kills off eggs and larvae, preventing them from turning into a full-blown army. Freezing any dry foods after bringing them home from the market is a good preventative measure to get in the habit of.

4. Use an insecticide.

Non-toxic insecticides are available specifically for pantry bugs. They do emit fumes, so it’s important to keep children and pets away until the odor dissipates.

5. Natural deterrents.

Garlic cloves and bay leaves are natural alternatives to keep the weevils away. Place cloves of garlic and dried bay leaves on your freshly-cleaned shelves to deter these nasty bugs.

6. Call the professionals.

If your flour bug infestation is really bad or you’re not entirely sure it’s weevils that you’re dealing with, call a pest control specialist to come check it out.

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