Oh, my gosh – nutrition and diet info is everywhere!
And each expert tries to lead you in their direction because they know best and their advice is going to help you. Right?
Well, maybe…
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 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 health.
When the intense focus on how much we eat didn’t work in the long-run it wasn’t really a surprise. We kinda knew that already, didn’t we?
You can certainly 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 increases, overall health and wellness and pretty much every other thing our body does!
Every day this is what you should aim for:
- A colourful array of fruits and veggies at almost every meal and snack. You need the fibre, antioxidants, vitamins and minerals.
- Enough protein. Making sure you get all the 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:
Also important is paying attention to how you eat and drink. Studies are 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 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.
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. Digestion starts in the mouth!
If your smoothies don’t fill you up like a full meal does try adding in a spoon of fibre like ground flax or chia seeds.
Summary
Consider how much you eat, what and how you eat it and the timing of your food throughout the day! For help with this I suggest seeking out the assistance of a friendly nutritionist. Like me! : )
Check-out this week’s recipe for Chia Peach Green Smoothie