Thursday, Apr. 27th 2017

Nutrition made easy


Isn’t that something we all want? There are thousands of diet plans and supplements that all promise you’ll lose 10 pounds in your first week, or if you stop eating X, you’ll look like a supermodel. I saw an article that says “as Americans, we spend 40 Billion Dollars a year on dieting, yet we are getting fatter as a nation every year!” Go back and reread that sentence. So, if we are spending that much money on diet plans and gimmicks, why isn’t it working?

Is it possible we have made eating far too complicated? When I meet with myclients who want to eat healthier, I find they are so overwhelmed with finding the perfect plan or get so consumed with how much time it might take them to meal plan, they never get started. My approach to nutrition is to keep it as simple as possible. You are what you eat, right? So, if you’ve been ingesting fast food and lots of packaged food, my guess is you are loaded with preservatives, unhealthy fats, lots of sugar, and very little nutrients. That leads to lethargy, poor function, bad health, and can eventually lead to chronic sickness and disease.

I loved the book, “Eat to Live” by Joel Fuhrman, M.D. This was the first time I really understood how our bodies were created to heal themselves and prevent diseases. I began looking at my diet and what I was regularly putting into my body. Every time I ate a meal, I asked myself “What is the food or drink doing to my body?” Over a few weeks, I cut diet coke out of my life forever. It was easy because I no longer could give myself the excuses of “I deserve this!” or “I need something sweet if I’m going to eat healthy food.”

If you have not started eating healthy because you’ve believed it was too hard, too expensive, or too overwhelming, then my challenge to you today is to take it one meal at a time. Before preparing each meal ask yourself if what you are preparing is really bringing life to your body?

If not, how can you tweak it to make it healthier. What kind of veggies can you add? Can you use Olive Oil or Coconut oil instead of highly processed vegetable oils? Can you add fresh herbs and spices to add flavor where you once used lots of butter? For example, we eat tacos quite a bit and over time, I’ve created the best tasting tacos from making my own seasoning from a recipe on the internet, adding black beans, and using ground turkey. I make my own pico de gallo, guacamole and serve over a bed of lettuce…and my family cheers! Sometimes we even crumble a few (being wise not to overdo it) Blue Organic Tortilla Chips on the top to give it crunch!

Grocery shopping is a cinch when you stay away from the packaged food isles, and instead load your cart with vegetables, fruits, and lean meats.

If meal prep is a challenge with working and juggling soccer games, then pick one night of the week that you will do the prep for the entire week and batch cook. Or in a pinch, you can pick up a rotisserie chicken, throw a few vegetables in a pan, saute with a little olive oil and garlic, and you just made a healthy meal that would be hard to rival at a drive through.

In our culture, eating out is a regular occurrence, so why not choose healthy options? When you ask yourself what on the menu would provide you the most nutrients, you will get a different result than if you asked the question, what am I craving. I do order a lot of salads because of the amount of veggies and fiber but realize the dressings are loaded with fat and preservatives. The trick I learned was to just dip my fork into the dressing and that way every bite has the flavor, but use about 1/3 of what I would have if I had poured itover the salad. Or if you really want healthy, just ask for the Olive Oil and Balsamic Vinegar!

I realize this moderation approach to your diet won’t make you a supermodel in a month, or drop 10 pounds in your first week. But you will be on your way to a healthier you. You didn’t get unhealthy overnight, and you won’t get there either! Give yourself some time when creating the behaviors that will replace the unhealthy ones.

Keep it simple!!!


By: Amber Umsted

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