In my last email I spoke about some strategies to avoid overeating.  I want to elaborate a little bit more about my humble understanding about nutrition.  I always want you to keep in mind that there are some general principles which I firmly believe are important to implement in regards to eating a healthy diet, but that it really is an individual understanding of your own body and what works for you.  Especially if you have other health concerns (always consult your doctor/ health practitioner) and/or allergies.  There are also always other healthy swaps you can make if you are vegan or vegetarian.  I personally like to do a vegan or vegetarian “diet” a couple of times per week and that really helped with my overall health and weight loss.  I even did a full month of being vegan in January of 2016.  I actually felt amazing at that time and it is something I will probably do again, short term or long term,  I don’t know yet. Please also know that whenever I say “diet” I mean your overall eating. Not some “quick fix” or “fad” diet.

There is no shortage of health information available on the internet, in the media, and from well-meaning family and friends.

But some of that information may be doing you more harm than good.

Today, I want to talk about some common healthy eating myths and what matters just as much or even more than “how much” you eat.

Learn why “what” you eat and “how” you eat it are super-important things to consider.  Plus try my green smoothie meal recipe.

**  Smoothies should be considered “meals” not snacks or drinks. (That being said, when I have a very high activity day a smoothie just might end up being one of my snacks, depending on what time I workout during the day and what meals follow).  As I mentioned above, you always have to find what works for you and your body.**

We all know that nutrition and diet info is everywhere!

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?

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 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 colourful array of fruits and veggies at almost every meal and snack (especially veggies in my opinion).  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 salads….I’m not a huge salad fan personally, I prefer cooked veggies (usually sauteed with coconut oil or steamed) but, that’s my personal preference.  Don’t get me wrong, if somebody prepares a delicious salad for me I WILL EAT IT! lol)…..as I was saying, use extra virgin olive oil (at room temperature) and coconut oil (heat friendly), 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 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?

Thought so!

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 (this is definitely how I like like to get my leafy greens in sometimes) but it is still important to prepare meals you are chewing and starting the “breaking down” process in your mouth.

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.

Summary:

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

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Recipe (Smoothie meal): Chia Peach Green Smoothie

Serves 1

handful spinach

1 tablespoon chia seeds

1 banana

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!

*** Smoothies are the ultimate recipe for substitutions.  Try swapping different greens, fruit or seeds to match your preference. Variety is also very important.***

Bonus: Chia seeds not only have fiber and essential omega-3 fatty acids but they  contain all of the essential amino acids from protein.

References:

http://summertomato.com/wisdom-wednesday-salad-dressing-is-your-friend

https://authoritynutrition.com/20-reasons-you-are-not-losing-weight/

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

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