Healthy Eating – Everything You Think You Know Is Wrong!
And it’s Making You Fat and Tired
Healthy eating, nutrition and diet info is everywhere! And everyone has something to say about what what eating healthy really means.
And each expert and association tries to lead you in their direction because they know best and their advice is going to help you. Right?
Everyone has heard (and maybe lived through) the intense focus on how much you eat. This has gotten way too much attention because while this does affect your weight and energy level, it’s certainly not the “holy grail” of health.
Let’s focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it. These are the foundation of healthy eating.
What you eat and drink
The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important. Don’t get me wrong limiting calories, carbs or fat can certainly help you lose weight but that’s simply not the only factor for long-term weight loss and maximum energy for everyone.
When the intense focus on how much we ate didn’t work in the long-run it wasn’t really a surprise. We kinda knew that already, didn’t we?
You can certainly still continue to count your calories, carbs, and fat but don’t forget to also pay attention to what you eat.
Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods). This simple concept is paramount for weight loss, energy, and overall health and wellness.
Every day this is what you should aim for:
- A colorful array of fruits and veggies at almost every meal and snack. You need the fiber, antioxidants, vitamins, and minerals.
- Enough protein. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism – I talked about this in last week’s blog on Metabolism).
- Healthy fats and oils (never “hydrogenated” ones). There is a reason some fatty acids are called “essential” – 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. Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible. You don’t need to overdo it here. Just make sure you’re getting some high-quality fats.
How you eat and drink
Also, pay attention to how you eat and drink.
Studies are definitely showing that this has more of an impact than we previously thought.
Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?
When it comes to how you eat let’s first look at “mindful eating”.
Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savor every bite. Notice and appreciate the smell, taste and texture. Breathe.
This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.
This can also help with weight loss because eating slower often means eating less. Did you know that it takes about 20 minutes for your brain to know that your stomach is full?
We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.
Here’s more on Mindful Eating.
And don’t forget about drinking your food.
Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness.
Don’t get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal, not a snack. And don’t gulp it down too fast.
If your smoothies don’t fill you up like a full meal does try adding a spoon of fiber like ground flax or chia seeds. And watch the protein content of your smoothie too. Fruits and veggies are great, but they lack the protein you need to feel full and to build muscle.
The big takeaways – consider not only how much you eat but also what and how you eat it. These are what healthy eating is all about.
Need some help with healthy eating?
I can help you with that.
Struggling with your weight or low energy?
I can help you with that.
Let’s chat about it and I’ll tell you how.
Click Here to set up a time for us to talk.
Below is a recipe for my go-to, meal on the run smoothie. It’s a nutrient dense, protein-packed complete meal that will fill you up for hours. This recipe is especially handy in the off-season months when fresh local produce isn’t available.
Berry & Greens Protein Smoothie
1 Scoop Shaklee Organic Greens Booster
1/2 cup fresh or frozen organic berries of your choice
10 Ounces Unsweetened/Unflavored Almond Milk
3-4 Ice cubes
Blend together in high powered blender or Vitamix. This recipe is too much volume for a nutri-bullet or single serve blender. If using one of these, you’ll have adjust down the quantities and liquid.
Click Here to view as PDF or to print a copy of this recipe.
As a Certified Holistic Health Coach, I’ve taken more than twenty-five years of client work and personal life experience to create a proven system to help you live the vibrant healthy life you desire.
I want you to know…It Doesn’t Have To Be This Way.
I invite you to join me for a FREE one hour “It’s All About YOU!” call.
- Clarify your vision for a healthier, thinner, and happier you!
- Identify what has gotten in your way in the past (it’s not always what you think)
- Map out the next right steps for you to live the vibrant healthy life you so desire.