Is the healthy info you know hurting you?

Ok, don’t get me wrong, I love the internet. And Google, well that bad boy has helped me fix my washing machine and learn how to fold a fitter sheet (kinda, I’m still working on it)

I love information, it’s amazing how fast we can get it, but…Sometimes this fast helpful info is, well, not so helpful.

Let’s chat about all the nutrition and diet info out there. Ummmmmm whoa! It’s everywhere. Popping up here and there and sometimes I’m not even looking for it!

Every “expert” or “influencer” our there tries to lead you in their direction because they know best and their advice is going to help you. Right?

Well, I wish that were always the case, but not so much unfortunately.

How many of us have heard (and tried 1 or 2 hey 12) different diets focused all on how much you eat.

Those restrictive diets that tell us only eat this man calories or only this many macros. Don’t eat over this amount and certainly don’t eat that much!

How much you eat has gotten way too much attention!

So yes, the amount you eat will affect your weight and energy level, but it’s certainly not the end all be all or best of the best method for health.

What is often left out is how important what you eat and drink and how you eat and drink it is.

Let’s start with the WHAT

The “calories in, calories out” philosophy (i.e. how much you eat) is finally being looked at for what it really is. Research is proving the other factors may be just as important.

Hear me clear though on this. Cutting back on calories, carbs and fats can help you lose weight but that’s simply not the only factor for long-term weight loss and maximum energy for everyone.

If you’ve ever tried one of these restrictive diets, you may have seen that while it may have worked for a little bit, it most likely didn’t last permanently.

Focusing on how much we ate only certainly wasn’t the answer. There’s a lot more that goes into healthy sustainable weight loss. 

I’m not saying to stop all the counting, infact I think it is actually great to look at how much you’re consuming, but don’t forget to also pay attention to what you eat. That is another key point!

WHAT should you eat?

Ideally, you need a varied diet full of real food. Real? Yes,  I’m talking about food that is grown and raised and not manufactured or super processed.

“Real” foods would be minimally processed and would NOT be filled with preservatives. (i.e. fewer “packaged” “ready-to-eat” foods that have a long self lift).

If you put it out on the counter, it should not stay there for months without breaking down. Think about it, if it doesn’t break down on the counter, what is going on inside of your body. Ummmm Ewwwww.

Switching over to less processed food alone would be fantastic for your weight loss, energy, and overall health and wellness.

Make these nutrition changes today

Here’s some great simple tips you can use to start this eating today.

Eat the rainbow.   No, not skittles.  Look to get in lots of different colors of fruits and veggies at most every meal. These will give you the fiber, antioxidants, vitamins, and minerals. your body needs.

Get your healthy protein in too. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism)

Healthy Fats

Add in healthy fats and oils (stay away from hydrogenated oils, these are harmful NOT healthy). You want to get “Essential” Fatty acids in. You need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads. 

You can get these into your meals by using extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible.

Do not go over board here. You don’t need TONS. Make sure you’re getting some high-quality fats in for each meal.

Ok, now let’s get into the how you eat

This is not talked about nearly enough. If you look into research, studies are now showing how this plays a role in your health. 

Are you rushed when you eat? Shoveling it in and barely chewing? Yup, as a mom of 4 I have done this more than I care to admit.

Eating at our desks while we work? Sitting infront of the TV and just kinda letting it happen? Maybe even suffering from gastrointestinal issues? Even drinking our meals? (we will chat about those smoothies and shakes in a bit)  

You may have heard of the term “mindful eating”. This is so important to the how we eat and it can help you with weight loss and health too!

To eat “mindfully” means to slow down! This is so important with health and also getting to your healthy ideal weight. 

Do you feel like you want to eat all of the time? Or you just finished a meal yet your looking for something else to eat? 

HOW we eat affects your brain.

If it’s we eat quickly without paying attention, the brain has trouble connecting to the fact it ate. It can cause you to desire and crave more food!

Mindful eating means to take smaller bites, eat slowly, chew thoroughly, one bite at a time. (yes, I know the put more food in your mouth while it’s still full thing – I’ve been there too) 

Put your fork down. Notice and appreciate the smell, taste and texture. Breathe and savor every bite. Actually taste and enjoy your meal.

Not only will your brain help you recognize your body has been fed, it gives your digestive system the hint to start working.  This helps give your body start the enzymes you need for digestion.

Eating slower can also help with weight loss.   Your body will recognize it’s hunger ques and help you stop overeating. 

Did you know that it takes about 20 minutes for your brain to know that your stomach is full? How long did it take you to inhale lunch or dinner?

Hey Hey, no judgment, I live in this crazy busy world too, I’ve been there! 

Another bit of research here…. chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients. This is small change will help improve your health and you can work on starting right now. 

Take this action today –  Chew your food, really well. 

If you swallow and it’s pretty rough doing down, that’s not enough. Keep chewing, slow down, enjoy it and you’ll be shocked the difference.

There’s that drinking your food issue too.

Yes, smoothies can be healthy, super easy and a tasty way to get in some fruits and veggies in, but drinking too much food can contribute to a weight problem.  They can even make you feel bloated, sluggish and leave you still feeling hungry. 

Don’t get me wrong, a green smoothie can make an amazingly nutrient-dense meal and is way better than driving thru for some junk food.  Just make sure you’re not underestimating what’s in this smoothie.  Consider a large smoothie to be a full meal not a snack.

Think about what’s in there. I’ve seen people blend up a small fruit stand and gulp it down without even questioning the amount of fuel they just tossed into their body.

If you’re freaking out saying “No, don’t take my smoothies” it’s ok, I won’t, but let’s upgrade them a bit.  Especially if you’re not feeling your hunger satisfied with them like a full meal does.  Try adding in a spoon of fiber like ground flax or chia seeds.

Let’s remember to not only look at how much you eat but start paying attention to what and how you eat it.

I hope this was helpful!! 

Start today – Add in some great color to your meals with veggies and fruits.  Slow it down and enjoy your meals too!

As always, if you have any questions on this at all drop me an email.

Want more personalized help from me?  I’d love to talk to you about your goals. Work with me

References:

https://authoritynutrition.com/20-reasons-you-are-not-losing-weight/

http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2