Discover nutrition without dieting in order to live a more abundant, vibrant, and fulfilling life with three simple principles.
What I know for sure.
As a health and wellness speaker, yoga instructor, and fitness consultant, I regularly address people who have neglected their physical and mental well-being and want to learn more about living a stronger and more energetic lifestyle.
They are suffering from common social ills related to issues such as work and media overload, money and economy concerns, family responsibilities, and relationship issues. The consequences of these struggles result in a health crisis; often times poor nutrition, obesity, extreme stress, sleep deprivation and the like are robbing them of experiencing optimal vitality.
What you put in your mouth is well within your control.
You have free will which means that you are completely responsible for all of your successes and failures. When you are responsible for every action you take and every decision you make, there is virtually nothing that you cannot achieve; taking responsibility for your actions equals success.
It’s only when you accept that everything you are or ever will be is up to you; it’s only then that you can lead yourself in the direction needed to shape the outcome of your wellness goals.
Stop focusing solely on losing weight; the scale will only tell you the numerical value of your gravitational pull. It will not tell you how beautiful you are, how much your friends and family cherish you, or just how amazing and unique you are.
One of the greatest gifts you can give to your family and loved ones is a healthy you.
PRINCIPLE #1: STOP EATING PROCESSED FOOD!
If you want to eat healthy you need to eat real food. Real food doesn’t have ingredients; real food is ingredients. If it ever needed sun, dirt, or water its real food.
The food giants and franchises have done a really great job of convincing the American public that they can cook better than we can for ourselves. You cannot eat off of the dollar menu and look like a million bucks.
Don’t fall for deceptive advertising; be skeptical of media hype. Big Food and it’s marketing machine is not your friend. Many foods are opportunistically named “Fit”, “Free”, “Healthy”, “Lean”, “Lite”, and “Low”. Whenever you see these words think of these: “CHEMICAL SHIT STORM”.
If they have taken something out you better believe they have put something in to satisfy taste, mouth feel, and shelf life. These additives provide flavor and texture but cheat our senses into believing we are getting better food than we actually are.
Even food that is labeled “organic” is not always a healthy choice if it is highly processed; think twice before purchasing “organic junk food”.
Rid your home, office, car or wherever it is that you keep an unhealthy stash of food.
Some people would argue that you need to develop willpower and I agree that you do. But while you’re in the process of learning and developing a sound nutritional lifestyle you do not need to be faced with additional temptations. Why would you want to make the transition any more difficult?
It’s time to ditch processed food in a dramatic blaze of glory.
Your goal is to keep only the items that are as close to the original whole food as possible. Don’t try to convince yourself that you can keep bad food within reach and change your habits; breaking bad habits isn’t always that easy.
You will be more likely to stick with great food choices if you don’t have your old staples to fall back on. Don’t expect to see changes unless you start making them.
Grab a notebook and a pen, get ready to write! It’s time to do the dirty work; clean out your pantry, refrigerator, and freezer.
Take inventory and evaluate the foods in your kitchen. Make two columns, one with the name of the processed food and the other a whole food that would be a better choice.
PRINCIPLE #2: DRINK ENOUGH WATER!
Water is your body's principal chemical component. It makes up approximately 65% of your weight and is involved in every type of cellular process in your body. When you’re dehydrated, they all run less efficiently and that includes your metabolism.
Think of it like your car; if you have oil, water, and gas, it will run more smoothly. It’s the same with your body. It can be difficult for the body to tell the difference between hunger and thirst. So if you’re feeling an acute sense of hunger, you might just be dehydrated.
Every day you lose water through your breath, perspiration, urine and bowel movements.
How do you know if you’re getting enough water to keep your metabolism performing at peak efficiency? The formula used to be one size fits all, eight, 8-ounce glasses of water a day. Experts agree that has changed; they now believe it depends on your size, weight, activity level, and the climate where you live.
Generally speaking, every day you should drink between half an ounce to an ounce of water for each pound you weigh. For example, if you weigh 160 pounds, that would be 80 to 160 ounces of water a day. If you’re living in a hot climate and exercising a lot, you will be on the higher end of that range; if you’re in a cooler climate and mostly sedentary, you will need less.
Although difficult, it is possible to drink too much water; water toxicity is a real threat. During exercise that results in a large amount of sweat loss drinking too much water could lead to mineral imbalances and even death. This is why sports drinks containing carbohydrates, proteins and minerals are consumed during long-duration exercise like marathons.
However, for most activities drinking regular water throughout the day is enough to meet your hydration needs.
PRINCIPLE #3: PLANNING IS EVERYTHING!
Good nutrition starts with smart choices at the grocery store. If you buy good food, you’ll eat good food; the key to your success will be a properly stocked pantry.
I realize that your life is already jam packed with responsibilities, so isn’t mine and everyone else for that matter. However, having a well-stocked pantry is your best defense, it means you will always have healthy choices available.
Please don’t try to convince me that it costs too much to eat healthy, I politely and strongly disagree. The facts are the facts folks; the average American spends nearly as much money on fast food as they do groceries.
With two-thirds of Americans overweight it’s clear our portion sizes have gotten out of control. You won’t be eating out, you’ll be eating less and you won’t be buying junk food so your grocery dollars will go further than ever before.
Grocery shopping tips:
Environmental psychologist, Paco Underhill, author of Why We Buy: The Science of Shopping reports that two-thirds of what we buy in the supermarket we had no intention of buying. Start right now. Make your grocery list and stick to it.
Don’t shop hungry or you will come home the proud owner of Aisle 4! An empty belly often results in impulse purchases that will not be the healthiest. Pick a time of the day that your belly is satisfied and head out to the store.
For me, I find that early in the morning, right after breakfast I make the healthiest choices. I avoid the grocery store like the plague at night, when chocolate and potato chips seem to be screaming my name.
Allow yourself some extra time to read labels; use common sense and seek out healthy foods. You have the power to determine what goes into your shopping cart, in your home, and on your table. When in doubt, leave it out!
You’ll know you’re “earthy crunchy” when you don’t bother clipping coupons because all the coupons are for food that isn’t real.
Big Food spends millions of dollars on research to learn how to manipulate us to buy their products. Every aspect of a stores layout is designed to stimulate shopping so don’t rely on “shopping the outer perimeter of the store”.
Think about it: if there is a health food section in the grocery store what does that make the rest of the food sold there? Dr. Mark Hyman
Eat, drink, and be prepared!
Nutrition is not low-fat, no-fat, eating; it’s not about feeling hungry and depriving yourself of the fuel your body requires to run at peak performance. It’s about nourishing your body with whole foods and fresh, pure water so that you are satisfied and energized to live a vibrant, fulfilling and abundant life.
Set your sights on forming and instituting a sound dietary routine; be a product of your decisions, not of your circumstances. By introducing basic daily dietary strategies you put yourself on a path to regain and maintain your health. The weight will come off and your health will improve with better choices.
Your most powerful tool to change your health is your fork!
Every living cell in your body is made from the food you eat and the water you drink. If you consistently eat and drink junk food, you will have a junk body.
Food can be medicine or it can be poison. It is not just calories, it is information; it talks to your DNA and tells it what to do.
Please don’t be afraid of trying. Take it one step at a time; remember every journey has to begin somewhere. Being consistent will be the key to your success; the changes will not happen overnight. Keep putting one foot in front of the other; keep on keeping on.
Remember you are slowly and methodically building the foundation for living a healthy lifestyle 24/7; you must trust the process.
Let go of yesterday’s mistakes. Move on and do your absolute best today!
I am a corporate wellness consultant. As a master yoga instructor, I support in-house wellness programs, seminars, trade shows and executive retreats. I help business leaders build and maintain physical and mental well-being. If you would like to learn more about offering a health and fitness program to your busy management team contact me at [email protected] or 386.871.0582
If you're searching for clear solutions and manageable strategies that will lead you to a more energetic and fulfilling lifestyle, look no further.
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