Why the heck has “healthy eating” gotten so confusing?
Well for starters, I’d blame our food labels. I mean, organic means healthy, right? If only labels like that weren’t so darn misleading! Yes, I’m shaking my head at this. Just because that box of Cheerios now claims its ingredients are organic does not mean it’s a good thing to put in your body. Reading labels when buying packaged food is an absolute necessity. And a good rule of thumb is that if you can’t pronounce an ingredient, neither can your liver process it.
I think it’s super important to understand that food is our medicine or poison. Simply put: We are what we eat. This applies to anything else we put in our bodies too, from what we drink to what medications we take. It’s also critical to understand the concept of bio-individuality. Every single one of us have unique food and lifestyle needs. What works for one person may not work for another, and that’s why fad diets tend to fail in the long run.
Let’s face it, a majority of people who get started on a healthy lifestyle oftentimes quit when the journey becomes too difficult. That is why it’s so darn important to keep things simple and easy peasy. Yes, healthy can be easy. Anyone who tells you otherwise doesn’t know what the hell they’re talking about! So please, for the love of God, do not get caught up in that way of thinking.
I’ve learned through years of coaching, that most people are unable to live a perfect lifestyle and eat a perfect diet. Again, this falls back onto your bio-individuality. This is one of the main reasons I believe nutritional supplements are an absolute must.
The tools that I can teach you will equip you with everything you need to live a happy and healthy life—one where you feel amazing every day and love the way you look. If you’re feeling a little confused with which ones could work best for your longterm lifestyle, that’s totally ok. It’s really all about experimenting to see what makes you feel best, what’s easiest for your schedule, and how well you’re able to stay consistent with it.
Here are a few universal rules that apply to every single successful diet out there. Successful meaning it evolved from a “diet” to the person’s “lifestyle”. My hope in going over these with you is that you’ll have a better understanding of what you should eat and what you should stay far away from.
Rule #1: Limit Processed Foods or Use the 5 Ingredient Rule
When food gets processed, a lot of its nutrients are broken down and destroyed. That means we aren’t getting the vital nourishment that we’re supposed to get from our food. Our bodies need vitamins, minerals, probiotics, and other nutrients from every single meal we eat—which is why it’s so important to kick the processed stuff to the curb. Use what you’ve learned in this cleanse to help you navigate around this.
Remember, everything in moderation—including moderation. Sometimes you do have to live and let go. Your healthy lifestyle actually depends on this. It’s also dependent on your getting back on track too. This is where your “why” will come in super handy. Why are you wanting to eat healthier and live a healthier lifestyle? Whatever that answer is for you, let it be the force that drives you forward.
If you find it darn near impossible to stay away from processed foods altogether, then the 5-Ingredient Rule should come in quite handy. When looking at the label, if it has less than five ingredients you’re ok to buy it. Preferably these ingredients are pronounceable. However, if your processed item has over five ingredients, then for the love of God, put it back on the shelf.
Rule #2: Stay Hydrated
It’s no secret that we’re supposed to drink water everyday day. But did you know that we should be drinking half our body weight in ounces of water? So for example, if you weigh 150 pounds, then you should be drinking 75 ounces. If that sounds overwhelming to you, start off by getting in at least one glass of water a day and slowly, over time, increase it by a glass until you reach your goal. It’s ok if this takes you a few weeks, or heck a month, the bottom line is that you’re working on this to improve your health.
Did You Know That Healthy Hydration Can Assist With Weight Loss AND Combat Your Body Against The Aging Process?
By staying hydrated and drinking frequently, it can help curb your hunger so that you eat less. Preventing your body from getting dehydrated will also keep your organs functioning properly and your skin will have more moisture which will help slow down the speed at which your body ages (hello, natural anti-ager, yes please!). Water also assists the body in flushing unwanted toxins, which keeps your inner systems functioning at a more optimal level.
Here are five signs your body could be dehydrated:
• Dry, chapped lips
• Dry Skin
• Achy Joints
By drinking more water you will instantly feel so much better. Other benefits range from glowing skin, reduced cravings, and more energy.
Rule #3: Ditch The Sugar
Don’t go getting all defensive on me here. I’m not going to take away all of your sugar. I think it’s super important to understand what sugar does to your body—and also know all the foods and drinks it hides in. It’s also good to know some healthier alternatives that taste just as good that won’t increase your waistline, cause health issues, or give you that horrible sugar crash.
Decades of scientific research is now proving sugar to be 8x more addictive than cocaine. More and more experts are claiming (with hard evidence!) it’s the most dangerous substance we consume—killing more people than drugs and alcohol combined.
Did you know at least one-third of Americans are at imminent risk of becoming diabetic? Did you also know that the #1 cause of cardiovascular disease is high blood sugar?
If you experience food cravings, weight gain, mood swings, irritability and/or fatigue, you just might be at risk and don’t even know it. What’s even scarier? A “healthy” diet could put you in the danger zone. False advertising and confusing labels on our foods aren’t helping…which is a pretty good reason to avoid processed and packaged foods altogether.
A scary example of this would be whole wheat bread. It actually breaks down so badly inside your body that it’s worse for you than eating a tablespoon of straight up table sugar. How you can get a better understanding of what foods cause the highest blood sugar spikes is through the glycemic index. That piece of whole wheat bread ranks high at 71 compared to whole-wheat kernels that rank low at 30. And that table sugar I mentioned above comes in at 65. Even scarier is that white bread ranks the same as wheat bread—71. So all those times you went for wheat over white thinking you were making the better choice, they both spiked your blood sugar the exact same. Now, there are arguments that wheat bread could still be “healthier” for you because it hasn’t been processed as much as white bread, but let’s just save that one for another day. The bottom line is that they break down inside your body equally, and neither is good for you. If you must have bread, opting for whole grain bread (ranking 59) or sprouted grain bread (ranking 55) is a much better option.
Now there are times when increased blood sugar could be good for you. After a super intense workout with the use of moderate to heavy weights (cardio alone doesn’t count here), your body needs extra amounts of insulin for muscle recovery and muscle growth. This is why you see a lot of articles and books about how people in the bodybuilding and fitness industries “carb up” after their intense weight training routines. It’s important to do your own research if you’re wanting those bigger muscles so you don’t slip up and overdo your carbs and sugars. Just a little too much is all it takes for your body to stop using it for muscle recovery and start storing it in your body as fat.
Every meal, every drink, and even how your stress levels fluctuate all play a huge role in what that number says on the glucose-reading screen. Which is why the most accurate reading is first thing in the morning before you’ve eaten or drank anything. Monitoring your blood sugar levels at home is a great way for you to take control of this. Purchase an inexpensive OTC glucometer, which nowadays a blood sugar monitoring device can be purchased for around $20 to $50, including test strips.
So what’s that magic blood sugar number you’re hoping to see? Dr. John Douliard says, “Twenty years ago, the “normal” fasting blood sugar was 120mg/dL. Research suggested this number was too high, so over the years, the normal fasting blood sugar dropped to 118, then 115, then 110, and today it is at 100mg/dL. However, the latest studies are telling us that the normal ranges are still too high, and the public hasn’t been told this important information yet! The new normal fasting blood sugar should be 85mg/dL. (1,3).” There are other holistic-minded doctors that say that number shouldn’t go above 90.
If you’re overwhelmed by some of this info, believe me, I totally understand. Before I knew all of this I was living day-to-day thinking I was eating “healthy” and wondering why I wasn’t feeling that great and losing more weight. The key here is to take it slow, and make small changes to improve your blood sugar one little step at a time. A good meal plan is a great way to ensure your blood sugar levels are balanced and stable. I’m also a huge fan of using high quality nutritional supplements like multivitamins, probiotics, and digestive enzymes as tools in making healthier eating choices and maintaining optimal blood sugar levels.
Because I truly do want to help you live life feeling incredible and truly loving the way you look, I’m including a FREE copy of my eBook: 5 Foods That Will Help You Lose Weight Naturally. Just scroll down a little and click the image. 🙂
How do you feel about processed foods and sugar? What are your “go to’s” that you cannot live without?
PS: Are you crazy passionate about supplements like me? Or maybe they confuse the heck out of you? Either way, you’ve gotta check out my article where I share the Core Supplements I Personally Take For CRAZY GOOD Health (and Why)!
PPS: If you enjoyed this article, share it with a friend who could benefit from it! 😀