Everything You Think You Know About Healthy Eating is Wrong

-- And it could be making you fat and tired! 

Oh my goodness!  I see diet and nutrition information every turn I make!

Each expert wants to lead you in their direction because they know best and their advice is going to help you.  Perhaps, it is something they've tried and it worked for them.  Maybe, it's what all the current research says.  

So, if it worked for someone else, it will work for you too.  Right?

Well, maybe…

Each person is unique and that is why an individualized approach to health and fitness is essential. 

Case in point: 

Everyone has heard (and maybe lived through) the intense focus on how much you eat.  While this does affect your weight and energy level, it's certainly not the “holy grail” of health.  Many people will lose weight by simply counting calories; however, many will still find they struggle with this method alone, and, to top it off, they feel sluggish and zapped because of the restricted calories. 

Let's focus a bit more on the often overlooked (and yet proven) benefits of what and how you eat and drink.

What you eat and drink

The “calories in, calories out” philosophy (i.e. how much you eat) is drowning out 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 consume wasn't working in the long-run for everyone, 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 are eating. 

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 you should aim for:

●     A colorful array of fruits and veggies.  You need the fiber, antioxidants, vitamins, and minerals these foods provide.

●     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 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

It's also important to pay attention to how you eat and drink.

Studies show that this could have more of an impact than 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 taking smaller bites, eating slowly, chewing thoroughly, and savoring every bite.  Notice and appreciate the smell, taste and texture of your food.  Breathe!  Don’t inhale your meal while standing over the kitchen sink, responding to work email on your cellphone.

By eating slowly and mindfully, your digestive system will have time to prepare for digestion and to secrete the 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?

If you've scarfed down an entire meal in less than 20 minutes, you're not allowing the brain to kick in and register that full feeling. 

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.  That means your body will more readily absorb the vital nutrition it needs.

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, I am a huge fan of a delicious green smoothie.  They can make an amazingly nutrient-dense meal and is way better than stopping for the dangerously convenient junk food – just consider a large smoothie to be a full meal and 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 in a spoon of fiber like ground flax or chia seeds.

Today's Lesson:

Consider not only how much you eat but also what and how you eat it.

Until next time!

Be well,

Crissy