Everything You Think You Know About Healthy Eating is Wrong and it's Making You Fat and Tired
Oh my gosh – nutrition and diet info is everywhere, and it can be completely overwhelming to know up from down or which "method" to try in order to make improvements.
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.
What you eat and drink
The “calories in, calories out” philosophy (i.e. how muchyou 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 onlyfactor for long-term weight loss and maximum energy for everyone. Not to mention, weight loss does not equal improved health in all cases.
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? I've lied to myself on many occasion, and was legitimately surprised each time that the outcome didn't match the hype. Anyone feel me?
You can certainly still continue to count your calories, carbs, and fat but don't forget to also pay attention to the quality of those calories, carbs and fat.
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).
● 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 salad (aka- fat allows the nutrients in the veggies to actually be absorbed and used!) 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
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”. (I discuss this in more detail on this post).
Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour 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.
And don't forget about drinking your food! I am SUPER guilty of this. I tend to make a cup of coffee with full fat coconut milk, some stevia drops and that often becomes my breakfast and lunch. And then I'll make another for a snack because I "don't have time" to prepare and enjoy a meal. I'm breaking this habit!
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! Enjoy it as you would when sitting down to eat a meal at your table.
If your smoothies don't fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds or some fat like avocado or full fat coconut milk.
Recipe (Smoothie meal): Super Filling Chia Peach Green Smoothie
1 tablespoon chia seeds
1 chopped peach
1 cup full fat coconut milk (add water if the consistency is too thick or use an alternative milk).
Add ingredients to blender in order listed (you want your greens on the bottom by the blade so they blend better and have the chia on the bottom to absorb some liquid before you blend).
Wait a couple of minutes for the chia seeds to start soaking up the almond milk.
Blend, Serve and Enjoy!
Tip: Smoothies are the ultimate recipe for substitutions. Try swapping different greens, fruit or seeds to match your preference.
Bonus: Chia seeds not only have fiber and essential omega-3 fatty acids but they contain all of the essential amino acids from protein.
To your wellness!