29 Sep Is Everything You Think You Know About Healthy Eating Actually Wrong and Making You Fat and Tired?
Wow – diet and nutrition info is everywhere!
And each expert and every association tries to pull you their way because they know the “right way” and their advice is going to help you the best. Right?
Well, maybe…
Everyone has heard that you need to focus on how much you eat. This has gotten a whole lot of attention; but 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 fat, carbs, or calories 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 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). It’s a simply concept, but essential for energy, weight loss, and overall health.
This is what you should aim for every day:
● A colorful assortment of fruits and veggies at almost every meal and snack. The fiber, antioxidants, vitamins, and minerals are fundamental to your well-being.
● Adequate protein. You need to get all of those essential amino acids in your diet because your body cannot make them. If they’re not in your diet, then your body’s proteins will break down causing muscle loss and problems with repair of damaged muscle tissue. So how much protein is enough protein? Stay tuned for that info next week! (Meanwhile, here’s a cool bonus: eating protein can serve to increase your metabolism, too!)
● Healthy fats and oils (avoid the “hydrogenated” ones). There is a reason some fatty acids are called “essential.” You need them as building blocks for your brain and hormones as well as to be able to absorb essential fat-soluble vitamins from your super-healthy salads. Eat organic egg yolks, get grass-fed meats, and use extra virgin olive oil and coconut oil when possible. You don’t need to overdo it with these measures. Just make sure you’re getting some high-quality fats.
How you eat and drink
It’s also important to focus on how you eat and drink.
Research is showing that this has more significance than we previously thought.
Are you rushed when you eat? Not properly chewing your food? Maybe suffering from gastrointestinal issues? Do you drink your food?
Let’s talk about “mindful eating.”
To be mindful when you eat, you should eat slowly, take smaller bites, chew thoroughly, and savor every bite. Notice and appreciate the smell, taste, and texture of your food. Breathe throughout your meal – but not at the moment you swallow…wouldn’t want you to choke!
Taking these steps of mindful eating gives your digestive system the cues to prepare for digestion and to secrete the necessary enzymes.
This can also assist with weight loss because eating slower often means eating less. Did you know that it takes about 20 minutes for your brain to get the signal that your stomach is full? You could be eating a whole lot more food than you need or actually want if you eat too fast.
We also know that it is easier to digest food that is chewed more thoroughly. It makes it easier to absorb all of those essential nutrients.
And drinking your food…may not be the healthiest choice, if you don’t do it right.
Yes, smoothies can be full of nutritious ingredients and a tasty and superbly easy way to get your fruits and veggies; but drinking your food too much can contribute to a weight problem and feelings of sluggishness. Watch out for the size and the sugar content!
Just so there’s no misunderstanding – a green smoothie can make a fabulously 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 quickly. If you’re taking it slow, and your smoothie still doesn’t fill you up enough for a full meal, try adding in a spoonful of fiber like ground flax or chia seeds.
Conclusion:
Consider not only how much you eat but also what you eat and how you eat it.
Check out the following recipe for a healthy smoothie MEAL. Remember take it slow! Eat (or in this case drink) mindfully!
(Get more healthy recipes in my FREE e-book “The Quick Start Guide To The Dr. Venus Diet.” Sign up in the registration box below to get your copy!)
Recipe (Smoothie meal): Chia Peach Green Smoothie
Serves 1
A handful spinach
1 tablespoon chia seeds
1/2 medium 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!
Tip: Smoothies are the ultimate recipe for substitutions. Try swapping different greens, fruit, or seeds to suit your preference.
Bonus: Chia seeds not only have fiber and essential omega-3 fatty acids but they contain all of the essential amino acids.
Stay Fit! Be Happy!
Dr. Venus
References:
summertomato.com/wisdom-wednesday-salad-dressing-is-your-friend
authoritynutrition.com/20-reasons-you-are-not-losing-weight/
nutritiondata.self.com/facts/nut-and-seed-products/3061/2
summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal
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