Joel S. Edman, DSc, FACN, Director of Integrative Nutrition
Jefferson-Myrna Brind Center of Integrative Medicine

Dietary and lifestyle changes are often difficult to maintain. Whether the goal is to lose weight, control blood sugar, reduce cholesterol and/or decrease heart disease risk, I have found that long-term success depends on developing an optimal and user-friendly combination of dietary guidelines, exercises, targeted nutritional supplements and relaxation techniques. It is important to start out with reasonable, realistic goals in each of these categories. Programs should be periodically re-evaluated and refined to produce the desired results with as much enjoyment and ease as is possible.

The key is to be balanced and not extremist. For example, many people are interested in lower carbohydrate diets (50-150 grams per day) to address hypoglycemia symptoms (such as fatigue, headaches, anxiety, depression) and weight management. However, there is a difference between ‘low carbs’ and ‘no carbs’, and even more important is the type of carbohydrate. Sugar and refined flour products are simple carbohydrates that contribute to the problem, while green vegetables and whole grains are complex carbohydrates that provide nutrients and contribute to steady blood sugar levels.

I have found that successful adherence to a healthy diet can be aided by eating smaller, more frequent meals. Best results come from eating a balance of healthy proteins (e.g. fish, poultry, beans), healthy fats (monounsaturated and omega 3s), and complex carbohydrates. Some nutritional supplements can be helpful in balancing blood sugar, such as chromium.