Nutrition Tips to a Healthier version of YOU

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A few of my top nutrition tips I have learned over the years

There’s no denying that the society we live in is body obsessed–especially for women. To make this even worse, we are constantly bombarded with insane amounts of nutrition and health information that can be conflicting, misleading, or just straight-up mythical! With influencers that span the gamut from diet teas to Keto, there’s no wonder why women are often confused about how to stay healthy and confident. 

Many of you have asked me about my weight loss journey, and I wanted to provide you with my honest thoughts of how I got healthy. That said, you should always consult with your doctor before attempting any new diet, and understand  that not every approach will be the same for every person. Also, a gentle reminder that we can all have more grace loving our bodies as they are. There’s no harm in wanting to be healthier, as long as your journey is on your terms and done carefully and considerately!

Nutrition Tips learned along the way

Throughout the process I have learned a few big topics that I feel are important for anyone to understand. Not only if you are looking to lose a few pounds, but more importantly, to make sure your body is getting the nutrients you need on a day to day basis. I would say that my approach is a non – diet approach. It is the way to stop feeling guilty about eating too much, or eating the “wrong”foods. It is learning to find a balance that works for you and your body.

My nutrition tips bring you back to the basics of nutrition. They aren’t novel ideas, and are no means a fad diet. Learning and applying these tips to your everyday life may not give you results over the next week, but it will serve you in the long run.

My top nutrition tips:

1. Fad Diets are called Fad Diets for a Reason 

2. Should Eat vs Shouldn’t Eat

3. Building a Plate

4. Carbs are friends…for the most part

Fad Diets are called Fad Diets for a Reason –

I am not going to lie. I’ve tried a few fad diets over the last 15 years, namely Atkins. Fad Diets often lead to restriction which can negatively impact your metabolism. Anytime you restrict your body from a certain food group or severely restrict your calorie intake, you run the risk of harming your body. When you choose to starve yourself, your body will automatically react by actually slowing its metabolism, as a way to protect itself. Your body is smarter then you think it is–it wants real food, not an Atkins bar! In fear of not being fed, your body will slow down internally. Not only will your body for the next time you starve it. So at the next diet, your body may gain weight even if you are eating a lower amount of calories than before. This is a never ending cycle that can put your body in a downward harmful cycle. I learned this the hard way. Every time I tried a fad diet to lose the freshman 30, I was miserable and ended up gaining back the weight immediately. 

Should Eat vs Shouldn’t Eat –

This sounds simple, right?? Because it is! There’s way too much chatter in our world about what you shouldn’t eat, but NEVER enough focus on what you SHOULD eat. Yes, go ahead and have the occasional sweet treat. You should be much more concerned about getting real micro nutrients from fruits and vegetables as often as possible. A lot of these diets that are out there forget the importance of eating all of the main food groups. Fruits and vegetables will nourish your body and give it the nutrients and antioxidants it needs to perform and thrive. Plus, tons of these foods have anti-aging properties. I challenge you to evaluate how much of these whole foods you are consuming on a daily basis. Get a fruit in with breakfast, and veggies in with dinner and lunch.

Building a Plate –

Lots of us may remember the food pyramid from our early years, but I like to think of portions and food groups in terms of building a proper plate. Imagine yourself in a buffet line & follow along how you should build your plate. First, hit up the greens like salad and veggies and fill up half your plate. Then, move onto a source of protein and that should take up about ¼ of the plate or about the size of your palm. Last, hit up some fiber rich grains like brown rice, quinoa, sweet potato, etc. and fill up another ¼. I’m never against dessert as long as it’s moderate. Definitely don’t forget water. Hydration is SO undervalued these days.

Carbs are good!!

Your body needs carbohydrates to function properly. It breaks down the sugars and starches into glucose to use as energy. So without carbs, you’ll be lacking the energy you need to seize the day. There’s multiple findings out there that state Keto diets can be harmful for women especially, and detrimental to our hormone stability. Nobody wants that! Also, a lot carbohydrates, especially fruit and legumes, contain fiber which helps you feel full and regulates digestion! Fiber often takes a backseat to protein, and it really is just as important. My favorite carbs are a slice of whole wheat toast in the morning, or fresh oven roasted sweet potato fries. 

Balance is Key : Nutrition Tip

With all these nutrition tips, I have also learned that there is always a balance. It is OK to enjoy one, or three, pieces of pizza on a Friday night. Don’t make yourself feel guilty for indulging in a slice of chocolate cake, or stealing a late night girl scout cookie (just don’t eat the entire bag of thin mints)  But if you do, don’t beat yourself up over it. The next day is a new day!! By eating a balanced healthy lifestyle you will no longer feel restricted, guilty, or overwhelmed over your food choices. You will gain a better outlook on food and your body. When you feel good, you do good.

xoxo,

Leanna