Jenny Craig, Weight Watchers, Low-Carb, Paleo, GAPS- the list goes on and on. Americans are obsessed with diets. And yet, we are still one of the most unhealthy, overly obese populations. What gives?
Part of it goes back to my own admittance in my last post- a lack of will power and follow through. But, I also think it's more than that. We're setting ourselves up for failure by focusing on the wrong goals and implementation.
For starters, we need to strip the word diet from our vocabulary. The word diet implies a short-term rigid protocol to follow in order to lose weight. However, this implies an end. What happens after? You go back to your old habits and put all the weight right back on. Sound familiar?
By having the protocol of rules to follow you're not actually changing any habits. And even more importantly you're not learning to listen to your body.
I'm going to let you in on a little secret- there is NO one diet or even one healthy lifestyle that works for everyone. Each of us is unique which means our bodies are also unique with different individual needs.
For instance, men and women eat differently and what works for one gender might not work for the other. Age is also a factor. Your needs change over time and the food you crave as fuel changes as well. You see this in how your metabolism slows down and you suddenly start putting on weight when you're eating the exact same foods you've eaten your whole life. Then there are also your genetic predispositions- certain foods you might crave because you're literally wired to. These could be foods from your ancestors or homeland. Or foods that just make your heart sing. We call these foods your Soul Foods.
So, how do you do this hokeyness? I'll go into more detail in a later post about shaping a full lifestyle that lasts, but start by listening to your body. What foods make you feel good? What foods invigorate you and give you energy? What foods do you regret eating soon after? Do certain foods make you feel bloated or sleepy? Try keeping a food diary and note how you feel after each meal.
Take note of patterns so you can begin eliminating or eating more of certain foods. Also take note of particular cravings you have- take it a step further though and instead of just noting what the specific item is, think about what it is about that food item that is calling to you. Are you craving the mac and cheese or the warm, gooey, salty texture? Try substituting something similar and see if that fulfills the craving for you and notice how you feel after.
Over time this subtle listening and answering your body will begin to become second nature. It's this relationship with your body that lays the foundation for a healthy lifestyle that will last. Feel free to reach out with questions or comments and stay tuned for more on this topic to come.
With gratitude- Joyana
Most diets begin with a list of foods to avoid. The first day or two you might feel great, feeling motivated and on top of the world for adhering to the rigid requirements. But, as days go by, you often begin to feel deprived and resentful. Eventually, it becomes a battle of wills between your desire to cheat and your will power to remain adherent. Is there a wonder then why these diets usually fail? Who can live this way long term? That is why a diet will always be synonymous with temporary rather than a lifestyle.
The concept of "Crowding Out" however, is a natural process that happens when you add more of the good stuff in first.
The more healthy foods you add into your existing diet, the less room you'll have for junk. Over time your palette will also eventually become more sensitive to even appreciate healthier ingredients. If you're eating more whole ingredients that are less sweet or processed, the more aware you'll become of the sweeter taste of sugar containing products etc.
Slowly, you'll literally "Crowd Out" unhealthy food choices and your diet will naturally become more balanced and sustainable and make you feel great! And all of this can occur with you still enjoying the occasional guilt-free indulgence!
Here are some easy ways to get started with the "Crowding Out" concept-
Are you getting the right amount of calcium in your diet?
Calcium is one of the most important minerals in the body. It makes up much of your bones and teeth and plays a role in heart health, muscle function and nerve signaling.
The recommended daily intake (RDI) of calcium is 1,000 mg per day for most adults, though women over 50 and everyone over 70 should get 1,200 mg per day, while children aged 4–18 are advised to consume 1,300 mg.
A large percentage of the population doesn’t meet their calcium needs through their diet. The other problem is not all calcium consumed is actually absorbed in the gut. Humans actually only absorb about 30% of the calcium they consume. This varies depending on the type of food as well as other factors including:
Groups At Risk for Calcium Deficiency
There are risks associated with excessive calcium intake as well. High calcium intake can cause constipation. High intake of calcium from supplements, but not foods, has also been associated with an increased risk of kidney stones. Some studies also link high calcium intake, particularly from supplements, with an increased risk of cardiovascular disease.
The Important Takeaway
Always try and get nutritional needs met primarily from food rather than supplements!
10/15/2018 0 Comments
Research proves there are many benefits to coffee. It's said to lower your risk for heart disease, Alzheimer's, Parkinson's and diabetes. There are even studies that show it's linked to longevity. But what about the benefits of the ritual?
There's a coffee place not far from my house that's become my husband's favorite stop-off. The funny thing is he's not even usually a coffee drinker. When I questioned him on his new attachment, I found his answer enlightening. "It's the experience."
It's true, this particular place does stand out in a unique way. Walking in to the sparse, minimalist decor, the eye is drawn to the uncluttered countertops and lack of usual commercialist accoutrements. Instead of trying to entice you with a tempting bakery display, they offer very little food and focus on fulfilling the actual definition of the place- a coffee shop.
The owner prepares the majority of orders himself and watching him is like watching a conductor in front of his orchestra. He measures and pours and makes the machines chuff and whirl. And unlike Starbucks where the machines are hidden behind the tall, imposing counter- the machines here are the focal point of the decor, inviting you in to take part. The shop isn't cheap, but I will say after being involved in the process of preparation alongside the owner's focus on the purity and quality of the beverage, you walk away feeling a true appreciation for the coffee in your hand.
The owner's key to success here is the way he forces us away from existing on auto-pilot. How often do we pour ourselves cup after cup of coffee or even just sip on the same one for hours on end without really tasting it? Or the worst offense is the to-go cup we gulp down in the car at stop lights. We focus on the obsessive intake of caffeine rather than stopping to savor the taste and restorative properties.
Slow Down Challenge #1- Try giving yourself an extra five minutes in the morning to actually sit and enjoy your first cup of coffee. Don't turn on the TV, or scroll through your phone. Use this time instead to actually feel the warmth of the cup in your hand and enjoy the taste. Allow your mind to wander and ruminate on the upcoming day and tasks to accomplish. By slowing down and embracing this ritual in the morning you will hopefully find yourself feeling even more energetic and centered than after gulping down your usual multiple cups on the go. Enjoy!
With gratitude- Joyana