Eating to LIVE Well

"Healthy" has a different meaning from one person to another. Carnivores, vegetarians, vegans, raw foodies, paleo-ists, south-beached people, keto, macro-counting, super-size me fanatics, gym rats and diet coke addicts. And man do we tend to complicate everything! I've been around the block, a few times actually and I've spent countless hours of research on food and my body has been a petri dish a time or two. And I gotta say I'm a little over it! So, I'm simplifying!

 In the end, the only diet that works is the one you stick to. 

Figure out what that looks like for you and make it happen. But here's the key - when I say diet, I mean your daily lifestyle. If there was one caveat, I would say don't go on a diet, simply change the way you eat and FOSTER A GOOD RELATIONSHIP WITH FOOD. If you are trying to lose weight, you will need to cut some calories and make some adjustments. There will be some discomfort but that's OK - it won't last forever. You just need to ask yourself what is important to you.

In my food journey, I've found that I no longer believe in cutting out any of your macronutrients - proteins, fat or carbs. Yep - you heard me right - you gotta have carbs! Each one of these groups is referred to as a macronutrient because your body REQUIRES all three of them. Sure, cutting-out carbs will lead to faster weight loss, but it isn't sustainable in the long-term and it is a main source of fuel for your body. This is where macro-counting or IIFYM (If It Fits Your Macros) has been crucial for me. This has helped me incorporate the 80/20 rule which is that you eat awesome 80% of the time and allow for some of those indulgences 20% of the time. Or, it can also work into your daily habits - eat 80% real, wholesome food throughout the day and 20% indulgences or a less than wholesome food. For me, I tend to eat pretty on target during the week and enjoy a dinner out with my husband on the weekend and one of my favorite frosted cookies from time to time. With macro counting though, I'm able to incorporate these foods into my day and even stay on track if I just plan it in to my daily macro allowance. 

If you are new to macros, search around the web and read-up because it has helped me to have a good relationship with food and to not have any one food off the table. It is some work at first, but withe the various apps that are out there and available, the learning curve is drastically reduced and it only takes me a couple of minutes at the beginning of my day to plan it all out. I've heard people refer to it as daily game of food tetris but it has helped me bring balance to the force! I don't like being afraid of food. I also love food probably a little more than I should - especially anything with frosting. With macro-counting, nothing is off the menu! I use My Fitness Pal and love it.

If you have a WHY you will MAKE the way. 

I didn't say you'd find a way, I said you'd make the way. This implies that you are definitely in charge of what you put in your mouth and you have to make it happen.


So, where do you start? With the basics of course! Make this simple and choose to enjoy it!

Menu Plan. Every Monday I sit down and plan out the week. I usually make dinner every night which allows my husband to take the leftovers to work the next day for lunch. On the busier nights, think crock-pot, on the calmer nights you've got some time to prepare. I go for simple, tasty and nutritious. I LOVE the seasonal meal plans from www.cleansimpleeats.com  Her food is just that - clean and simple and delicious! She also includes some great information on macro-counting and finding your personal daily caloric needs. There are also more and more food delivery services that are pretty well priced for the amount of time it takes out of your week that you aren't using to prepare meals. So many options!

Become a Label-Reader. Look first at the list of ingredients and if it makes the cut, then examine the calories, sugars, fat and protein. Sugar is the true culprit in what is making us as a society fat - not fat. Keep sugars down,  protein higher, fat moderate. If the ingredient list is ridiculously long, don't even bother scanning through it - it's an automatic no-no. I've also provided a substitutions list for many of your regular cooking staples. Yes, going real is more expensive but what you spend at the store, you will save in health care expenses and overall wellbeing!


AVOID
High Fructose Corn Syrup and Corn Syrup
Partially or Fully Hydrogenated Oils/ and SEED OILS
MSG or monosodium glutamate (including Autolyzed Yeast, Yeast Extract)
Artificial Sweeteners
Artificial Colors
Artificial Flavors (Anything using 'artificial' means it is a fake food)
Preservatives - sodium benzoate, TBHQ, BHT
Propylene Glycol
Carageenan
White Sugar
White Flour
White Rice
Anything you can't pronounce on a food label
GMO's or Genetically Modified Organisms - Look for foods that are labeled GMO-free. Canola oil, corn oil and sugar are often genetically modified. When we eat these foods, the chemicals that have altered them, will alter us.

Basically work to avoid anything 'white.' I know - this seems extreme. Read up on it! All sorts of all-things-scary happen to our products that end up white. Most products in this category are genetically modified and our bodies don't know what to do with it. Our body actually protects us by wrapping toxins in fat and storing them. No thank you! But not to worry - brown rice (Trader Joe's has frozen brown rice that you can heat up on the stove top in about 3 minutes and it is dang good!), cane sugar or evaporate cane sugar, and organic flour. Now, do I stick to this all the time? No. I do a pretty darn good job, but you win some and you lose some and being flexible is a good thing.

Umbrella statement to label-reading: If you don't know what it is or what's in it, don't get it!

Simple food swaps.  Now DON'T PANIC! There are tremendous substitutions for all of your favorite foods and recipes. Most of these swaps can be found at your regular grocery store.

*Granulated White Sugar
Swap this out for organic cane sugar, evaporated cane juice sugar, coconut palm sugar or raw, organic honey. Honey is actually a superfood and has trace minerals and other properties that are good for our bodies. The only caveat here is that it is still a sugar and calories can add up quickly here. Other sweeteners that are good are Grade B Maple Syrup, Brown Rice Syrup, Coconut Sugar, Raw Agave, dates and stevia. Stevia is a no-calorie sweetener that comes from the stevia leaf. Trickier to bake with but the drops are great for smoothies and other drinks, yogurt, etc. You want to look for sugar replacements that have a low-glycemic index factor.

*White Flour
This one is tough. The best I got is simply swapping this out for an organic flour. I've tried  whole wheat flour and spelt, barley, or other whole grain flours. Friends, a minimally processed unbleached white flour is still pertinent to have on hand; I have not been successful in various recipes using nothing but whole grain flours. I simply try to go organic and then don't use a ton of flour.

*White Rice 
Swap this out for brown rice, wild rice, basmati or jasmine rice or quinoa.

* Cooking Oils (Canola, Corn, Vegetable Oils)
Swap these out for olive, coconut,  avocado and palm oils.
Coconut oil is the only oil that are not heat-sensitive or have what is called a high 'smoke point.' All other oils, including olive oil, become trans-fats at high temperatures; the molecules actually 'flip' in the heating process and become the very harmful oils we are trying to avoid. Coconut oil is great to cook with but will have a flavor when using it to sauté foods. However, it is great in cookies, breads, cakes and other baked goods actually giving foods greater moisture. Don't be alarmed when you purchase it as it is a solid below 97 degrees and a liquid above that. I use avocado oil for most everything else these days.

*White Table Salt
Swap this for Real Salt, Himalayan Sea Salt or an Arctic Sea Salt. Real salts have many of the trace minerals and iodine that our bodies actually require and are very beneficial. Now, if the label claims that it is a sea salt and it is gorgeously white, avoid it as it has most likely been bleached.


Other great pantry items:
Bragg's Apple Cider Vinegar
Nutritional Yeast (great substitute for cheese)
Chia Seeds, Flax Seeds, Hemp
All manner of nuts! Almonds, walnuts, pecans, cashews, brazil nuts, sunflower seeds

Now, when I say LIVE healthy, food is only one component. There is no guarantee that even if you eat perfectly, everything will be okay. You will however be giving your body better odds, you'll feel better and when you feel better, EVERYTHING is better! But of course, get-up and GET MOVING! Strength training is fountain of youth! Period! The more muscle you have, the more calories you burn at rest. Cardio is good for your heart but really should be something you do for fun! I love to mountain bike and trail run; I took up trail-running because I found I love competitively racing in Spartan races. Being in the mountains is my happy place. Find your exercise happy place and incorporate it into your day, every day!



If you're new to all of this, I've added a little Food 101 to help you understand the role that processed food plays in your body's daily duties. In some way or another it aids your body in fat storage, creates toxic build-up and dupes you brain into thinking it needs more. Ever noticed how you don't sit down to eat four bananas but you could eat an entire bag of chips? Food manufacturers create their food with that goal in mind - the more you eat the more you buy and it's ENGINEERED. Processed food is all about fast and addictive and chemical reactions. (A fascinating read on this is Salt, Sugar Fat). Feeding our engines fruits, vegetables, nuts, seeds and earth's superfoods (which quite honestly I find easiest to do through daily shakes and smoothies) is what will contribute to your vitality, energy and overall health.

Food has evolved along with man to fit his lifetsyle; a good deal of what we eat is no longer real food. In this day and age, our food has the capability to wreak havoc on every major organ, hormone, and cell in our body. Sadly enough, it takes doing a little research to really understand what our food is comprised of and how that influences the big picture - our health. The nutrient density of fruits and veggies continues to decrease, hormones and antibiotics in our meats are affecting the human growth cycle and creating superbugs; chemical  processes used to enhance taste, beautify appearance and prolong shelf-life all alter the course of our body's natural function. It is time to unlearn what you have learned!

FAT IS FUEL  - LOVE YOUR FAT

Fats are necessary and wonderful for your body! Fat is fuel for our brains (our brain actually burns the most calories from fat) and protects the cells in our body! I look for grocery store items that are full fat or low-fat depending on the ingredients. I'm not afraid! And you shouldn't be either! In fact, I have seen numerous studies that have shown the healthiest people do not shy away from fats. Extra calories do come from fat so this 'indulgence' calls for moderation and of course, knowledge concerning the right types of fat.

Sources of healthy fats: olive oil, coconut oil, MCT oil, nuts, seeds, avocados, real butter, (even real cream - a great way to even out the carbs in pasta). Coconut oil is absolutely amazing and if your metabolism needs a little kick start this is it. It is immediately processed in the liver as energy.

With all that being said, the fat you do need to be on the look-out for is hydrogenated or partially-hydrogenated oils - this is one of many ingredients that is so incredibly naughty. The thing that kills me is that like so many other naughty ingredients, it is in EVERYTHING! In Dr. Bob's Guide to Stop ADHD in 18 Days, he discusses how improper fat metabolism is a probable root cause of ADHD. He states:

Having treated thousands of patients, I believe there must be one significant link between current diet trends and the health challenges facing us today. These dietary habits are also linked to hyperactivity, ADD, ADHD, and ODD. The role of partially hydrogenated fats and the breakdown of proper fat metabolism is a very significant factor in behavioral challenges. Partially hydrogenated fats - which have permeated every component of our food chain - stop your body from processing the material needed to send vital messages along never fibers and in the brain.(33)

Eeek. Why do we want to eat foods that mess with messages being sent to the brain? Because they are delicious? I get it. But, if you really do want to make some change, consider, well, making some changes. The really gross part is how long some of these ingredients linger in our bodies for.

The half-life of trans fatty acids or partially hydrogenated fats is 51 days. After 51 days, one-half of the negative effects of this man-made fat have been processed, but the body needs an additional 51 days to complete the process. After these 51 days, there is still a 25% residual.(37)

REFINED SUGAR AND SIMPLE STARCHES ARE KILLERS

So, now you know that fat doesn't make us fat; it's the sugar! Now before we go any further - I'm not saying you have to give it up! What we eat is essentially all broken down in our bodies as sugar (energy) with the exception of proteins. When we have too much sugar in the bloodstream, our body can't process it fast enough so it gets sent to the storehouse, aka, your waistline.  Did you ever see the I Love Lucy episode where she works at the chocolate factory on the conveyor belt? The foreman ups the speed of the belt and she and Ethel start shoving the chocolates down their shirts, in their mouths - wherever they can stash it. Well, this is what happens in the body.

Little tip: having a fat with a carbohydrate helps balance our blood sugar levels by slowing the absorption process which then doesn't overwhelm the body and lead to the storage of excess sugar (almonds with a cookie, real butter on popcorn). We actually need to balance our generally carbohydrate-rich meals with healthy fats and plenty of protein. Protein helps our muscles which are responsible for also helping get our blood through our body. Our heart is a muscle! As you can see, a well-rounded diet with complex carbohydrates, protein and fats are vital to our overall health. This is why you are hearing the term "glycemic index" more often now as food that have a low glycemic index do not spike your blood sugar.

Sugar is also an 'anti-nutrient' which means it robs your body vital minerals, vitamins and nutrients in order compensate for and process the sugar; another reason why so people are vitamin deficient. It lowers your immune system leaving you open to illness. Naughty stuff.

INCORPORATE MORE RAW OR DEHYDRATED VEGGIES WITH EACH MEAL

Real foods contain all the components that support the body's functions, help fight illness and disease. Consider that garlic stimulates the immune system, blueberries help prevent cancer and oats lower levels of bad cholesterol. Fruits and vegetables have all the vital enzymes that help our bodies break-down our food are should comprise almost 70% of each of our meals. The richer the color, the greater the nutrients. Fruits and vegetables have anti-inflammatory and anti-oxidant properties and are rich in vitamins, minerals, enzymes, fiber, pure water, essential oils and carbohydrate components necessary for good health. Fruits and veggies are also living foods - they grow and they die. We ourselves are living organisms and it only makes sense to give our bodies living nutrients as well.

Processed, dead foods require our bodies to find enzymes, minerals and vitamins from other parts of our body to adequately break-down the meal - this is where a great deal of our deficiencies come from. When we cook our veggies at high heats, those precious enzymes and minerals are destroyed. I admit, raw veggies aren't my favorite so I've found various ways to enjoy them; go with frozen, lightly steamed, pureed in a strong blender or throw everything into a giant salad with a homemade salad dressing (the latter are my favorite. Homemade dressings are SO easy and flavorful!).

SOME GOOD FOOD RULES AND PRINCIPLES FOR DAILY EATING

With all of that being said, the number one food principle is portion-size. Portions affect the digestion and absorption of your foods and of course, your waist-line.

-Make sure you have three full meals a day and listen to what your body needs when it comes to snacking. Everybody has a different say on what is best for your body but do give your digestive system at least two hours in between meals and snacks to allow your body to tap into its glycogen stores. Some mornings I can skip the mid-morning snack but others day I can't do it.

-Drink ALL the water. Half your body weight in ounces in water a day is the rule of thumb, but I've been drinking 120 oz/day and liking it. I carry my water bottle with me everywhere I go to the point where even my son notices and comments on the offhand chance that I left it behind. Drink twenty minutes prior to and twenty minutes after you meals to allow proper digestion and to avoid the diluting of your nutrients. IF YOU ARE MISSING YOUR GALLBLADDER, TAKE A DIGESTIVE ENZYME WITH EVERY MEAL. I'm in that boat.

-Make conscious eating decisions. This means that if you choose to eat a cookie, be okay with that and enjoy it! If you have weight-loss goals though, ask yourself if you really want to eat it? Is it a '10?' Do you love it? Is it worth the ingredients and calories. I LOVE to eat. I LOVE food. And what a blessing to live in a day and age where food is in such wonderful abundance. Be grateful for and love your food. Take in the aroma, savor each bite chewing slowly allowing your body's digestive process to work for you. It's an experience!