The idea of a “diet” will freak out anyone. “Diet” creates flashes of traumatic visions in people’s minds of cutting out all the “fun” food that you THINK you enjoy. The secret is truly in the sauce of many foods. The “fun” foods, that many of us call them, are actually lab created processed foods that contain chemicals that tell our brain that we “LOVE” that food and want more of it…this is also the case for practically every flavored beverage. (Find a lot of this info by following @thefoodbabe on IG) Those chemicals cause addictions and numerous illnesses. Not so sure that that “fun” food your eating LOVES you back.

So, what does one do to break the dangerous addictive cycle of the “fun” food, and discover REAL and TRUE FUN food? Commitment and an Open Mind. Lay out a foundation as to why you need to depart from your addiction. If you don’t build a strong ground level, your walls are going to eventually crumble. So, make sure your reasoning is strong enough to push you through those road blocks like social life, cravings, and advertising that bombard you all day long. And, don’t be afraid to try new foods! Experiment with recipes, ask friends, join cooking classes, and download apps that will give you ideas when inspiration fizzles out. One additional piece of advice: surround yourself by those that support your choice to put your health first. It will be hard enough changing up your food habits. Having individuals around you that persuade you that, ”one won’t kill you” is probably a bad idea. Learning to stand your ground will allow those people to be part of your life, but it will take some time to learn what those boundaries are for you. So, until you discover those boundaries avoid those that don’t support you. Sounds harsh, but toxins are not just chemicals you ingest.

Now that we have an understanding of where to start in regards to your mindset, we are ready for the nutrition break down.

PORTION CONTROL

Portions have got to be at the top of the list for health complications in America. If one was to compare portions from the 1950’s to our portions now…we would think we were starving the people that were alive in the 1950’s! Here’s a crazy comparison: Remember going to your grandparents house when you were young? Do you recall how small their kitchen cupboards were? Now, look at our kitchen cupboards today! The functionality of a kitchen hasn't changed much. In fact, on average we cook less at home now. So, why did our kitchen cupboards increase so much? Well, in the 1950’s we mostly ate on an 9” plate for meals, rather than the average 11”-12” we use now. (A further in depth look can be found in a book called, “The 9-Inch Diet” by Alex Bogusky and Chuck Porter.) Even our restaurants use larger plates now a days, and that’s where we are all eating!!! To accommodate our increase in plate size, our cupboards needed to get wider and longer. As the radius of our plates increased, so did the radius of our waists. The best way to keep tabs on how much you eat isn’t by counting calories, it’s by sizing down on your serving plate. Stick with 9” plates for daily meals. Feel free to keep your large plates for special occasions, but try to keep the serving small and decorate the remainder of your plate with micro greens or a fun homemade sauce.

For sectioning different portions on your plate, visualize 3 equal sections. 2 of those sections should be reserved for carbohydrates like veggies, fruit, or whole grains. The remaining section is for your protein. Yes, veggies can count as a protein, so if you are a vegetarian, you are covered. Animal protein is great too, just make sure the serving is the size of your palm, and high quality grass fed, pasture raised, or wild caught. Also, 2 tablespoons of good fats per meal is part of a healthy plate. Don’t even bother with dairy. It is not a crucial part of a human diet…if you are eating all your veggies, protein, and fat that is.

PROTEIN

There has always been quite a bit of controversy surrounding protein. What qualifies as a protein? How much protein should one consume in a day? How much protein is too much? Let’s put the first question to rest, shall we? My favorite example to explain what qualifies as a protein is: “where exactly do you think a rhino or an elephant gets their protein from?” Yup…these are some of the strongest vegetarians on the planet, and they require protein to survive. Do I need to explain further? A different perspective: A lion is at the top of the food chain in his kingdom, and devours hefty amounts of meat to fuel his body with protein. So, what qualifies as a protein? Whatever YOU choose to eat. And, that can actually change multiple times throughout your life. It’s okay…I promise! Find protein in your veggies or your animal protein. The choice is up to YOUR body, not the latest fad diet!

As for amount of protein to consume, well, that truly depends on an individuals weight, health, and activity level. The general rule of thumb is 0.8 grams per kilogram of body weight per day. Mayo Clinic uses this example: “A person who weighs 75 kg (165 lbs) should consume 60 grams of protein a day.” If you are a high performance athlete, that number will fluctuate based on your activity level. If you are trying to battle an illness or drop weight, you should never consume less or more protein without the guidance of your doctor.

Overdoing it on protein can have severe consequences over time. If you are sedentary, and not utilizing the nutrition you are consuming, your body is going to act up. Much like a tantrum, your body will try to get your attention with these symptoms: Weight gain, bad breath, constipation, diarrhea, dehydration, kidney damage, increased cancer risk, or heart disease. In times of lower activity, adjust your protein intake accordingly.

CARBOHYDRATES

Carbs have got to be the biggest complication for so many individuals. Whether it be controlling one’s insulin levels, or just trying to lose weight, carbs are always looked at as the enemy. The truth is that many of us look to the wrong types of carbs when pointing the blame to this section of our nutrition. Many associate grains, pastas, and breads as the only carbs. I’ll admit, before I jumped into the world of health, that was my affiliation with carbs as well. I never though of a vegetable as a carbohydrate. (Side note: Did you know that 1 potato has 57 grams of Carbs?!!) So, if your thinking you won’t ever eat a carb again…it’s time to enhance your knowledge about the right carbs for you.

Veggies, fruit, legumes, and whole grains are all fantastic and healthy sources of carbs. Nervous about the legumes and whole grains? That’s cool, stick with the veggies and fruits that satisfy your body without harsh reactions. Stay away from refined flours! These hold no nutrition for humans…you are basically eating empty calories, so tell yourself that if you need motivation. Make a positive and healthy impact on your body with eating carbs that fuel your body.

For the average individual (average activity and healthier metabolic rate), the set amount of carbs is somewhere between 225-325 grams per day. That is 45%-65% of your daily calories according to Mayo Clinic, if you need to count calories. There are hundreds of diets out there that have their own rules. If you are consuming veggies and fruit as your carbs, it is a lot easier to find a balance on a low carb diet. Some are even 0 carbs (which honestly is a bit misleading, unless you are a bird!) Again, if you have an illness, or are trying to lose weight always do so under the supervision of a doctor. The quality of the carb will always be the biggest decision breaker in your nutrition. Go with what your body is able to digest at whatever season of life you are in.

FATS

No…did she say fat? Yup, I sure did. This is, however, a different fat than what our lovely media slaps in our face every opportunity they can. Fat is actually extremely important for human survival. GOOD FAT that is. What exactly is good fat? “In the most basic form”. Say that to yourself when you pick up a box of crackers or chips to see if there is fat on the nutrition label. “Is the fat inside this box in the most basic form I can find it?” I’ll tell you the answer…it’s NO! Nature gives us the most basic fat, that is found in Whole Foods. Avocados, olives, and salmon contain high amounts of good fat for example. (If you need the science term, its saturated fat). No processing, just straight up fat! That is fat in its most basic form. Yes, oils are also a great source of good fats. They are minimally processed (I mean 1-2 steps to get you to an oil!). Olive oil is one of my favorite fats to use daily. (All oil is not created equal though…I think I will write an entire blog on that!) The trick is to find ways to add these to your meals, whether it be in a sauce, dressing, cooking method, or just eating it right out of a bowl.

Keep good fat consumption to about 9 calories a day for a 2,000 calorie per day diet. (That is 22 grams) About 10% of your daily nutrition. Again, this can change based on illness or level of activity.

DIETS

Your health is a multibillion dollar industry. Hanging out in the same club as pharmaceuticals, big food, and supplements one will find fad diets. Don’t get me wrong, many of these are effective…for a short period of time, until they are no longer effective. Diets should be utilized as an action plan by health care providers to ease symptoms or an illness itself. They should not be tossed around like hair or fashion trends. Diets are meant for temporary use, not life long habits to adopt for the long haul. Indulge in them if you have someone to guide you along the process. Otherwise practice healthy nutrition habits like I have listed above.

The problem is that your body changes over time. If a diet has run its course, and has given your body the results it needed, it will stop “working it’s magic”. Many individuals end up feeling defeated at this point, and ditch the idea of ever being healthy again. What should happen, is an alteration in your nutrition, exercise, or other lifestyle habits that you haven’t given any attention to up to that point. This is why working with a health care professional is so important. They understand these hurdles and why they happen. Even if they don’t fully understand it, they have the tools to help you find out why things are happening, or not happening.

If a diet seems to not include Whole Foods as the majority part of their practices…walk away! I’m not kidding. Shakes and liquids all day long will eventually drain your system. Not to mention, if whole food is not in the line up…how on earth are you going to learn what foods your body can digest, and what it can’t. YOU choosing your own food, journaling your physical and mental reaction to the food you eat, and you preparing your own food, is the best way for you to discover what a healthy lifestyle is for YOU! I GUARANTEE THAT!

Try out that diet you have been curious about, after talking with your doctor about it. See what works for you, and what doesn’t. Take the knowledge that you gained from your experiences with food, and build your lifestyle habits from the ground up.

All the information I have swirling in my head about nutrition and food is enough to make anyone go crazy! HA But, I am so grateful every day that I know my own body because I took the time to understand it. And, no one else will ever know my body the way I do…now doesn’t that sound like something everyone should embrace with pride?! Take the time to understand your body…YOU are absolutely worth it!