Healthy consumption habits

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Nutrition in three words :

With all the information out there regarding diet and nutrition, it can be overloading and confusing, and sometimes, even contradicting. But what it all comes down to is - what’s the healthiest and most realistic eating lifestyle for you. Depending where you are in your nutrition journey will make a significant difference, but at the end of the day these are the three words you need to remember: 

Balance – Variety – Moderation  

Balance: A healthy lifestyle is much like a balancing act, in which we need to match the amount of energy we put into our bodies (food) with the amount of energy we disburse each day (exercise and activity). Don’t forget about hydration as well! Balance also means focusing on the vital food groups: carbohydrates, proteins, and fats. Eating from these groups – and knowing how much from eat group – allows your body to receive all the nutrients it needs to function properly, as well as staying healthy.    

Variety: Eating a variety of food from each group is just as essential as maintaining a balanced diet. For an example, to receive x-amount of protein a day doesn’t mean you should stick with eating chicken for all your high protein intake. It’s also important to remember eggs, fish, protein sources like nuts and fish, and even adding protein powder to foods such as Greek yogurt or oatmeal for the extra protein. The same thing can be said about carbohydrates – when many people think of carbs, they think of bread and pasta, when really you can find carbs in a lot more. But what is key is knowing the difference between complex (good) carbs and simple (bad) carbs. Complex carbohydrates are grains, fruits, vegetables, potatoes, oatmeal, etc. whereas simple carbohydrates are sweets (candy, cookies, cake), white bread, cereal, pop, etc. Chances are, the more variety you give yourself with any diet, the more likely you’ll continue a healthy eating lifestyle.  

Moderation: Portion control is usually the most important part when looking at your current and/or future eating habits. I can’t tell you how many times I’ve heard someone say, “I eat super healthy and clean, but I can’t keep the weight off.” Sure, they may be eating oatmeal for breakfast, grilled chicken and broccoli for lunch, and fish and rice for dinner, but how much? What about little snacks throughout the day, or creamer in the coffee? Every little bit adds up and at the end of the day, if you’re consuming more calories that you are burning, it won’t matter all that much just how healthy you are eating (and drinking). It’s great to eat healthy - that’s always the start - but once you know what your body needs and what it doesn’t, you need to start practicing portion control.

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Weight loss and maintaining a healthy weight is not dependent on exercise alone, but more reliant on the right diet. Here are eight weight-loss rules to help guide you to your ideal weight! 

1. Use the “plate method”. Fill half of your plate with vegetables, then a quarter of your plate with lean protein and a quarter of your plate with either rice or baked potato/ sweet potato.  
2. Get rid of empty calories. A calorie is a calorie, but empty calories have no nutrients or vitamins and doesn’t fill you up. Do not drink your calories – eliminate pop and alcohol.  
3. Eat high-volume foods such as soups, salads, vegetables, and lean protein.  
4. No eating after dinner. Get into a fat burning zone while sleeping and burn through stored fat, not fat you just ate. It doesn’t matter when you eat the calories – a calorie is a calorie, no matter what time of day – but after dinner is when most women give into temptation and eat a majority of them.  
5. No BLTs. That means no bites, licks, or tastes. Stay away from snack or meal leftovers! 
6. Drink one glass of water before every meal or snack. It will help you feel full and flush fat.  
7. Get some sleep. Studies show getting enough sleep can help curb your hunger.  
8. (The biggest rule) Do not let one mistake sabotage your goal and what you’ve already worked so hard on. You can always makeup for it and continue to move forward. Don’t get down on yourself for being human! 

Fun Fact: Overeating has a lot to do with your environment. No more candy jars, cookies, or a pantry full of sugary snacks. Look around your kitchen, whatever stands out as a temptation, get rid of it!