Healthy Made Simple
How much you eat is important, but let’s not forget about the benefits of knowing what you eat and drink and how you eat and drink.
What you eat and drink matters!
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.
You can 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 vegetables (and lots of them!)
· Enough protein for your body’s needs. (Hint: How active are you? And do you want to increase your metabolism?)
· Healthy fats. (No hydrogenated fats!) We need healthy fats for our hormones and brain, as well to be able to properly assimilate fat soluble vitamins. Crazy that they add vitamins A & D to skim milk, right?
· Stay well hydrated with water. Yes, water. Please skip the soda.
How you eat and drink matter too!
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?
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… .and breathe.
This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes. (So important!!)
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.
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 in a spoon of fiber like ground flax or chia seeds.
Consider not only how much you eat but also what and how you eat it.
Recipe (Smoothie meal):
Chia Peach Green (SmoothieServes 1)
1 tablespoon chia seeds
1 chopped peach
1 cup unsweetened almond 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.
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I am a fanatic when it comes to uncovering the truths and the falsities to sound nutrition and good health. When we use a little common sense we can back up anything, yet there is always room for debate.