How would you feel if I told you that everything you think you know about healthy eating was wrong and that, quite possibly, it was making you fat and tired?!  Would you believe me? What if I told you that learning the benefits of healthy eating and making just a few simple changes could change your life and improve your health and wellness and help you lose weight…would you want to learn more? Download my “Ditch The Junk” Done-For-You Guide to learn more about how to make healthy eating a part of your family’s lifestyle…

Nutrition and diet information is everywhere and there is no shortage of self-proclaimed “experts” and “coaches” out there who are flooding the information superhighway with their opinions on the latest trends and while each “expert” or “coach” might seem like they want to lead you in the right direction, how do you know who to trust?  Whose information can you count on?  While there are hundreds of “systems”, “regimens”, or “diets” out there, none of them can replace the benefits of healthy eating!  The benefits of healthy eating are available to everyone, you just have to be willing to change your habits.

As a Registered Nurse, Certified Nutritionist and Health & Wellness Coach I see the professional side of this dilemma and understand the need for information so that consumers can make informed decisions, but as a wife and Mom (just like many of you), I was once that person seeking out information without fact-checking my sources.  It may sound impossible, given my background–I’m sure you know doctors and nurses who smoke or drink, right–but it happens. Despite my background, there was a time when I was caught up in the day-to-day grind, trying to keep my sanity and my head above water while raising five small children, and honestly, I just wanted someone else to figure it all out for me!  I put my health in someone else’s hands and while I knew the path I was taking was a potentially risky one, I put my desire to do the least amount of work possible ahead of my own common sense and training.  I was willing to severely restrict my caloric intake, instead of taking the time to pay better attention to healthy eating.

 There is an intense focus, especially in Social Media, on how much we eat and while this does affect your weight and energy levels, it’s certainly not the “holy grail” of health.

While the proven benefits of healthy eating are often overlooked, how you go about getting those calories is also overlooked.

What you eat and drink is just as important as how much you eat.

The “calories in, calories out” philosophy of weight loss (i.e. how much you eat) is everywhere, not just in the online community, but in the medical community as well.  While caloric surplus and deficits both affect weight gain and weight loss, it isn’t the only factor!   In fact, recent research shows that other factors may be just as important. Don’t get me wrong, limiting calories, proteins, carbs or fats can certainly help you lose weight, but that’s simply not the only factor for long-term weight loss and maximum energy for everyone.  Your age, gender, metabolic rate, activity levels and dietary habits (good and bad) are also important considerations.

Think about times in the past when you focused more on restricting your calories instead of learning how to eat differently.  Did you give up when BBQ season rolled around, or when a special occasion popped up?  Did you tell yourself you’d try again after the next “vacation”, “Birthday” or “Anniversary” celebration?

Chances are you’re nodding right now and the answer to some, if not all of those questions, is “yes”.   When the focus is on how much we eat, instead of how to eat, we miss the bigger picture about the benefits of healthy eating.  Click here to learn more!

Unless you’re an elite athlete or bikini competitor, counting your calories and macro nutrients isn’t nearly as beneficial, long term, as learning portion control and paying attention to what you eat–and don’t you want your weight loss or good health to be long term?!

Ideally, eating a varied diet filled with minimally-processed (i.e. fewer “packaged”, “ready-to-eat”, or “fast”) foods promotes weight loss, increases energy and improves overall health and wellness and requires very little effort other than changing your habits.

What are some of the benefits of healthy eating?

● Eating a colourful array of fruits and veggies at almost every meal and snack, ensures that you get fiber, antioxidants, vitamins, and minerals that your body needs for healthy cell function.
● Consumming enough protein ensures that you get the essential amino acids those cells require for growth and repair (bonus: eating protein can increase your metabolism).
● Getting enough healthy fats and oils (never “hydrogenated” ones) ensures proper hormone and brain function, as well as absorption of essential fat-soluble vitamins. There is a reason some fatty acids are called “essential” – you need them!  Use extra virgin olive oil and coconut oil, eat 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.

Pay attention, also, to how you eat and drink.

Studies show that this has more of an impact on our weight and overall health, than we previously thought.

Are you rushed? Do you practically swallow your food whole without chewing it? Do you eat mindlessly when you’re bored, stressed, happy or sad?  Do you drink your calories?

You may recall in my last post, Three Ways To Avoid Overeating At Meal when I discussed “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. In fact, it takes about 20 minutes for your brain to register that your stomach is full.

Food that is more thoroughly chewed is not only easier to digest, it makes it easier for your body to absorb all of those essential nutrients.

The benefits of healthy eating are available to everyone, you just have to be willing to change your habits.  Making healthier choices can be as simple as changing your shopping habits, choosing to eat out less, and making the decision to choose healthier, “minimally processed” foods. 

If you’d like to learn more about how you can incorporate the benefits of healthy eating into your busy lifestyle, click here and sign up for my “Ditch The Junk” Done-For-You Guide!

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