eatwellnutrition

[eatwellnutrition]

What You Eat Affects Your Body

Have you ever stopped to think about what’s happening inside of your body when you eat food? If you are like most people, you don’t. Most people just eat because something tastes good or because they are hungry or bored. But if you stop and think for a moment, “what is this food doing for me?” you might start choosing to eat better quality food. Ask yourself, is this helping me sleep better, feel better, and function better? Food can and does affect every bodily function.

POOR SLEEP

Almost 90% of my clients come to me with sleep trouble. Either they have a hard time falling asleep or they wake up frequently at night. Many of them have acid reflux, anxiety, headaches, or simply don’t sleep enough. They wake up feeling tired, groggy and need a nap in the middle of the afternoon. Sleep directly affects our body’s ability to digest our food, clean up dead and damaged cells, and keep our cortisol levels in check. If you aren’t getting good quality sleep, you are going to impede your body’s ability to burn fat and restore homeostasis.

We need at least a good 8 hours of sleep, preferably more, but I don’t know many people who can swing more than 8. Try going to bed 15 minutes earlier each night for a couple of weeks working toward a reasonable bedtime. Adjust your evening schedule and make it happen. But what we eat directly affects how we sleep! Stop eating before bed and cut out the sugar and booze and I guarantee your sleep will improve.

WEIGHT GAIN

Most often it is the food/alcohol we are consuming that causes us to gain weight. This isn’t always the case and of course,s there are exceptions. I speak with so many people who think they “eat pretty healthy”, but the foods they are consuming are not nutritious, and/or they are eating the wrong combinations of foods (too many carbs plus too much fat). The mainstream “healthy foods” are anything but and will continue to contribute to that 5-10 pounds you’ve been putting on the past few years.

Food has a function. Real food is meant to be eaten for its nutrients so our bodies can function optimally. Protein, vegetables, high-fiber fruit, nuts and seeds are all rich in vitamins and minerals that our bodies NEED to function. Our cells can grow and our can bodies function properly when we feed them the right foods (real food). When we don’t, we get fat, we sleep bad, and we feel like crap.

WHAT ARE YOU FEEDING YOUR BODY?

Do you eat vegetables every day? Do you eat a variety of meat, fish, nuts and seeds? Most people I consult with don’t. They eat a lot of food that is brown, packaged and made in a factory. They’re also unhappy with the way they look, feel, and function. If you want to feel better, lose weight, have more energy, and sleep better start eating vegetables. Eat high-quality protein (grass-fed or local), eat fish or take high-quality fish oil, and STOP eating SUGAR and drinking your calories! Whether it’s wine, whisky, coke, orange juice, or milk, start drinking water! Sugar and alcohol are non-nutritive substances. They aren’t food, they aren’t good for you, and they don’t serve a purpose. You may like the way they taste, but if you want to lose weight and feel better, they are the first things that need to go!

Would you plant flowers in a dark cold basement, in a pot of rocks, and water them with Coca-Cola? Of course not! The flowers wouldn’t grow, they would wither and die pretty quickly. Why would you feed your body this way and expect a different outcome? Our body needs food grown from nutrient-dense soil, water, and sunlight. You only get one body. Take care of it.

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The Importance Of Exercise

IS EXERCISE IMPORTANT?

The answer to the above question is a resounding YES! Exercise is crucial, not just for body composition change, but for overall health and disease prevention. While exercise alone isn’t always an effective weight loss intervention, it is effective in building stronger muscles, bones, heart, and lungs. Exercise can improve sleep, reduce stress, and reduce inflammation markers and oxidative stress.

Now, we can get into what type of exercise is good, better, or best, but we aren’t doing that today. Exercise is going to be different for everyone, depending on your age and health goals. But one thing is for certain, we need muscles to move, be active, and maintain a healthy body into old age. So, what are you waiting for?

DON’T PUT IT OFF

I often counsel my clients to start with nutrition habit change and we will work on exercise later. I understand someone could get very overwhelmed with trying to change their diet and start a new exercise regimen all at once. Consider this point if you are reading this: If you have exercised your whole life, then it will probably be easier for you to pick back up. If you have lived a very sedentary life, it is going to be more difficult. But just because something is hard doesn’t mean you shouldn’t do it. It’s even more of a reason to do it and do it now. Start today. Don’t put it off. The more you put it off the harder it will be.

METABOLIC HEALTH BENEFIT

Did you know physical activity helps combat insulin resistance because it removes glucose from the blood without insulin’s help? If you are insulin resistant or a type 2 diabetic, this is even more of a reason to get up and move! Our muscles are the main eaters of glucose, so when we exercise, they can have it all! This means your fat cells starve for a moment while your muscle cells grow! Muscles also use fat and ketones for energy, quite well actually.

The moral of the story is exercise makes us more insulin sensitive, regardless of weight loss. Studies show it improves metabolic health. This means your body functions better, your cells do their jobs better, and you feel better! A 3-month study showed that participants who walked at a moderate pace daily for 3 months lost an average of 2% visceral fat. That’s just from walking! By the way, visceral fat is the dangerous fat around your organs that cause disease.

So what are you waiting for? Get up and Go! You will thank me later.

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Tips To Get More Protein

WHERE YOU SHOULD START

Most people get lost and overwhelmed with misinformation on the internet. Avoid the confusion and try this:

My first tip, and what I require from my clients before they come to see me, is to write down everything you eat for at least 3 days. Once you’ve done this, take note of how you felt when you ate that particular food, or how you feel in general, on a daily basis. Do you get tired and fatigued in the afternoon? Are you plagued with headaches? These are things you should make note of. After you’ve written everything down, go through it and write a C next to all the carbohydrates you ate. Remember, a carb is any fruit, starchy vegetable, fiber, bread, pasta, or sugary substance. Write a P next to all the protein and an F next to the fat. Notice any patterns? If you marked a lot of C’s you should make a note of that.

The second thing to consider is your weight and medical history. Are you overweight and/or on medications for any “off the charts” health markers, like blood pressure or cholesterol?

If you answered yes to any of the above, you need to start by replacing some of those “C’s and F’s” with Protein and Real Food.

WHAT IS THE BEST PROTEIN SOURCE?

Once you have identified where you’re missing protein, you need to figure out how you can add protein into your daily routine. The purest sources of protein, without the extra fat, are egg whites, whey protein, and chicken breasts. I am not saying you have to eat only these protein sources. However, they are good additions to whatever you are already eating. Eggs are an easy food to add in, especially at breakfast. If you are used to eating a carbohydrate-laden breakfast you should start eating a protein-filled breakfast. Skip the cereal and have eggs instead.

You should be having protein with every meal. Don’t forget beans have protein and fiber. So, if you are a vegetarian you can still get protein. Vegetables have protein in them too. So, don’t skip out on your veggies. Grass-fed chicken, beef, and wild-caught fish are best for you. They are full of vitamins and minerals your body needs. This is where you should start. Good quality protein powder is great for supplementing if you are having a hard time hitting your protein needs or if you are an athlete.

PROTEIN FROM REAL FOOD

One thing that real food has going for it is that it usually has protein and/or fiber in it. If the average American just ate more real, natural, grown from the earth food we would see a major shift in the health of this country. The cycle of humans and animals eating from the earth is supposed to be just that, a cycle. We complicate this simple process by being too busy to partake.

My final easy tip to get more real food in your life is to shop the perimeter of the grocery store, not the inside aisles. Better yet shop at local farms, farmers’ markets, and butchers. Stay away from foods that are in a box or bag. Sure, you will have some food in your pantry, but your refrigerator and counter should be more stocked than the pantry. Your vegetable bins should always be full. Your weekly menu should revolve around protein, even if you are a vegetarian. Start getting more protein in your diet by swapping out a few of your “C’s” for “P’s”. I guarantee you will feel more satisfied, have more energy, and lose a little body fat.

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Essential Minerals Our Body Needs

MINERALS WE NEED FROM FOOD

Minerals are inorganic compounds that we don’t make on our own. We must consume foods that contain them. And if you are eating a diet high in ultra-processed foods, you are more than likely not getting the minerals you need. Today I will cover the basics of Essential Minerals and the nutrient-dense foods you should eat that contain them.

Remember, I am covering the basics, and I won’t list every minute detail.

CALCIUM

Most of us know we need calcium to form bones and teeth. But Calcium also aids in muscle contraction, nerve signaling, and blood clotting. You can get calcium from dairy, almond milk, beans, sardines, salmon, sesame seeds, spinach, kale, and broccoli.

IRON

This is a fairly common one that I hear is at low levels with people who eat a lot of packaged foods. Iron is essential because it helps with keeping you alert and maintaining energy levels. It is an essential component of red blood cells as well. Foods rich in iron are beef, chicken, turkey, shellfish, tuna, pumpkin seeds, edamame, lentils, kidney beans, black beans, chickpeas, sunflower seeds, and spinach.

MAGENSIUM

Most people hear of using Magnesium for sleep or constipation, but Magnesium is also essential for strengthening bones, heart rhythm regulation, and promoting muscle and nerve function. So, while it is often needed as a supplement to aid in sleep and digestion you should also be consuming these foods that contain a fair amount of it: pumpkin seeds, sunflower seeds, almonds, cashews, Brazil nuts, flaxseed, halibut, salmon, and spinach, to name a few.

PHOSPHORUS

Do you think of eating foods that contain Phosphorus? Well, phosphorus is a part of our bones and teeth. It’s also essential for our growth and generating energy. Foods rich in phosphorus are fish, dairy, mushrooms, pumpkin seeds, and sunflower seeds. So, eat more of these foods!

POTASSIUM

Everyone always thinks of bananas as the sole food for providing this essential mineral. Do you know why you need it though? Potassium helps regulate blood pressure, maintain fluid balance and regulate heart rhythm. But you can get potassium in a lot of other foods besides bananas. A few are pinto beans, lentils, kidney beans, sweet potato, Swiss chard, and avocado.

SELENIUM

Selenium? This is one that flies under the radar, but it super important for our energy systems and metabolism. Selenium helps to regulate our thyroid hormone and is a powerful antioxidant. You can get selenium from Brazil nuts, oysters, tuna, salmon, pork, turkey, and sunflower seeds.

SODIUM

People hear sodium and think it’s bad! But Sodium is so important! Sodium regulates fluid balance in our bodies and also supports muscle contraction and nerves. This is not sodium from Lays potato Chips or Campbell’s Chicken Soup. The majority of your sodium should be from REAL salt, not processed foods high in sodium. You should stick to kosher salt, sea salt, or other natural well-sourced salts.

ZINC

Lastly, Zinc! You’ve probably heard of taking Zinc when you have a cold or are coming down with something viral. Zinc supports your body’s immune system and nerve function. Zinc also speeds up wound healing and is important for reproduction function in males. Zinc containing foods are shellfish, beef, lamb, turkey, pork, yogurt, pumpkin seeds, and lentils. You should be eating a variety of these foods all the time, not just when you are feeling sick!

I hope this 2-Blog sheds light on WHY you should be eating more nutrient-dense foods and less processed foods that lack nutritional value. Your body NEEDS REAL FOOD!

If you need help incorporating more Real Food into your diet and you want to learn more, book a Free Virtual Call to hear about my Nutrition Coaching Program! Eat Well Nutrition coaching in Noblesville is accepting applications for new clients!  

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Supplements For Athletes

GETTING AHEAD

Do you know how you need to be fueling for your workouts? Do you want to feel better about your pre-workout, workout, and post-workout game!? Are you someone who goes to GNC to buy your supplements and products, but you have no idea what you are buying?

If you answered yes to any of these questions, you should continue reading. I could probably write a 10-page report on this topic, but I won’t. I will give you the highlights and if you want to know more, you will need to book an appointment for Nutrition 😊

PRE-WORKOUT

Step 1: Get your timing right. Your fuel and caffeine needs are going to look different depending on what time you work out. For the early-risers out there, if you are working out at 5:30 or 6 am, you will be best served to workout in a fasting state, as long as you ate a whole-foods dinner with some good fat, and protein, fiber, and whole-food carbs. If you have been up for a while and work out at 8 or 9 am, something that digests quickly like a banana will serve you best.

I definitely recommend caffeine before your workout; it will definitely give you an instant boost. This could be coffee or pre-workout. Be careful about energy drinks, make sure they don’t contain an excessive amount of additives and extras. If you aren’t used to having caffeine or more than 1 cup of coffee, just start with a small amount.

*Fun Fact: When you work out, you are using the energy from the food you 24-48 hours prior. You are not burning the calories from the gummy bears you just ate. The carbs you eat an hour or 2 prior to your wod are just to keep you from feeling light-headed or dizzy.

POST-WORKOUT

Step 2: Post-workout, you must consume protein. Your body will appreciate real food the most, but if you are on the run and can’t manage a meal, a protein shake will suffice. Make sure it is made with clean, wholesome ingredients. If you need suggestions, please just ask me!

Step 3: Creatine and BCAA’s-You should be using these if your goal is performance, strength, and lean muscle gains. Creatine is present in meat and fish but should be supplemented if your goal is gaining muscle. It will not cause you to gain fat, but rather burn more via optimal lean muscle gains and recovery. Creatine should not be consumed with caffeine. It should be a post-workout supplement and will be better absorbed with carbs.

Branched-Chain Amino Acids include Leucine, Isoleucine, and Valine. These are essential amino acids. They can be found in chicken, beef, and fish. Keep in mind these amino acids are more abundant in grass-fed animals and wild-caught fish. These amino acids will help your muscles recover and provide electrolyte balance. You can take this pre-workout, during, or post-workout.

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Your Kid's Health and How to Get them to Eat REAL Food

Kids Health

Let's talk about the elephant in the room. Type 2 diabetes among children from 1977 -2000 has gone from 7 percent to 15.3 percent in children ages 11-19. It tripled. This is crazy and unacceptable. It is also 2022, so this isn't even the most recent data. Studies show that obesity rates have climbed among children of all ages, including infants. We have formula and government subsidies to thank for this. 

So, what is happening? Real food that our grandparents ate has been replaced with processed garbage. Cereal, white bread, muffins, fruit snacks, goldfish, Uncrustables, Lunchables, donuts, pastries, and the like. Your kids are eating convenient, fast, pre-packaged food that is low in fat, low in vitamins and minerals, and void of any nutrients. 

But it's on the shelf, so it must be safe! WRONG! The FDA, Big Food, Big Soda, Big Sugar, all of these major food corporations do not have your health or your kids' health in mind. They are selling a product, making money, and they will do whatever it takes to get you to buy their "latest" addictive fake-food product.  I can hear you saying, "But my kids won't eat broccoli!" Well, if you don't give them a choice, or if they get to choose between broccoli and pasta, they will choose the pasta. I will take a moment to remind you, that you are the parent. You pay the bills, you buy the groceries, and you set the example.

All of that being said, it isn't easy making changes to your child's diet. I understand this, I have a child, and it hasn't been easy, and still isn't. But it has gotten better over the years!

Here are my 3 TIPS for changes that will make a BIG difference in your child's health and nutrition: 

1. Start with breakfast, stop buying cereal. Anything is better than cereal. It is full of sugar, more sugar, inflammatory seed oils, and a bunch of preservatives and dyes that are wreaking havoc on your child's health. Cereal can be swapped out with a lot of easy things. Protein is a good start. Greek Yogurt, Eggs, sprouted grain toast, i.e. Ezekiel Bread. 

2. Next, replace the added sugar for whole food. For example: instead of fruit snacks have berries. Instead of applesauce, have an apple, with the skin on. Instead of cookies, have nuts or homemade trail mix. Instead of peanut butter and jelly, they have turkey and cheese. 

3. Lastly, only allow your kids to drink water. No one needs soda, juice, or sports drinks. NO ONE. Drinks with sugar and high-fructose corn syrup are the biggest offender to our bodies. Our liver can't convert or use fructose in the form of liquid sugar and it just ends up as fat, internal fat, and external fat.  You are doing your kids a favor, just say NO!

This is a good starting point and it's where I start with many of my clients. If you need more help or would like to learn more you can book a FREE HELP CALL HERE:

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Get Out Of Your Way

IDENTIFY WHAT’S HOLDING YOU BACK

We’ve all heard the phrase “you are your own worst enemy”, but do we really believe that? Do you really believe that you can get out of your own way and start moving forward? Moving forward toward your goals, your dreams, wishes, and desires? Before you can start moving forward, you need to ask yourself, what is holding you back? Is it disbelief in your own capabilities or the negative self-talk that you feed yourself on a daily basis? Is it fear? Fear of what others will think, or fear that you might fail? These are all legitimate feelings, but you can’t allow feelings to keep you from living a better life.

TAKING ACTION

Identifying what is holding you back is the easy part, the hard part is taking the first step forward. What if you fail? So what if you do? What’s going to happen? You are going to get up, look at the failure, figure out what went wrong, learn from it, and do better the next time. Is it always this simple? No. This is a learned habit. You have to learn to turn failure into feedback. It is going to take practice. You will have to take risks, put yourself out there, try, fail, and get back up. But when it comes to your health and nutrition, nothing could be more worth the risk.

WHAT DO YOU HAVE TO LOSE?

What you have to lose is your health, your life, and your time with children, grandchildren, friends, and family. You are not invincible. You only get one body and one chance to take care of it. You are the only one who can feed your body, exercise, teach your mind, and choose to make better choices than you did the day before. Don’t let your excuses get in the way. I don’t have the time, I don’t have the money, I don’t have the support. The list goes on. I’ve heard it all. Guess what? I get it. I had those excuses too. But then, something changed. I got to the point that I felt so bad physically, mentally, and emotionally, that I said, “enough is enough”, I am going to do something about it! And I did. One small change at a time.

YOU ARE NOT ALONE

Feeling alone and feeling afraid are normal feelings we all face, maybe on a daily basis. I feel it too, but I have to overcome these feelings, fight myself, and press on toward my goals. If I start hearing the “what if’s?” in my head, I tell myself “so what!” What if I mess up? So what! What if I can’t do it perfectly? So what! What if someone sees me? So What! I am human and so are you. It’s not going to be perfect. This is a long journey with a lot of hills and valleys.

Let me leave you with an analogy. Do you brush your teeth before bed? Most people do. Have you ever forgotten to brush them? You were tired and fell asleep before you got a chance. So, you wake up the next morning, your teeth feeling hairy, and you brush them, right? You don’t throw your toothbrush away and say, “the heck with it!” I forgot to brush, so I guess I’ll just stop brushing them all together!” No! You don’t stop brushing your teeth because you forgot one time. You brush them and move on!

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How To Get A 6 Pack

EVERYONE WANTS A 6 PACK

The number one fitness question I’ve gotten over the years is, “how do I get a flat stomach?” This is a loaded question with many answers and no one-size-fits-all approach. However, there is one thing that is absolutely true about losing fat and showing abs. It happens with a healthy diet. Your healthy diet starts in your kitchen, not at Mcdonald's.

Your body needs fat to survive. Your body also stores fat naturally, in certain places. Your stomach and butt are the 2 biggest fat stores. There are a lot of factors that play into how and where you store fat as well. Hormones play a huge role in this. Depending if you are male or female will also be a determining factor. Ladies, don’t get mad if your guy is leaner than you or can shed more fat faster. You were designed to store more fat than your male counterpart, and you produce more estrogen, which is why you have more fat in different places.

WHAT YOU CAN START DOING TODAY

Most of my clients want to know what exercises they need to do to get “abs”. While working out is going to help you achieve that 6 pack if you aren’t eating right, it’s never going to happen. Cooking your own food, eating the right amount of carbs, and meal-timing is the best way to shed belly fat and achieve a flatter stomach and patience is key. You aren’t going to get abs overnight, over days, or even weeks. It can take months and years of consistency and discipline. A quick diet won’t fix it and neither will hours on the treadmill.

Take a look at your nutrition. Have a hard look at your eating and sleeping habits. Maybe you need to change a few things. Change can be hard. Sticking with it can be hard too. 

Reach out for help anytime below:

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How To Get Your Kids To Eat Well

THE FAMILY THAT EATS WELL STAYS WELL

Getting your kids to eat healthily can be a tricky topic. Most parents I talk to know they need to eat healthier but aren’t sure how to get their kids to do the same. I don’t know about you, but I do the grocery shopping in my house, not my son. I prepare and cook his breakfast, lunch, and dinner, so if he wants to eat, he eats what I give him. You, as the parent, lay the groundwork for your child’s eating habits. If you don’t want your child to grow up with bad eating habits, then it’s your job to set an example and pave the way.

KIDS EAT WHAT YOU BUY

I started making changes in my son's diet when he was around 6 years old. I thought to myself, this may not go well. But surprisingly, it did. I stopped buying cereal, I stopped buying fruit snacks and Cheese-Its and I started buying organic cheese sticks, blueberries, natural peanut butter, Ezekiel bread, eggs, and nuts. Guess what? He started eating what I gave him. Did he complain? Of course, he did! But he got over it and adjusted. He eats pretty darn clean for a 9-year-old now. He knows I am not buying him cereal, Wonder Bread, Oreo Cookies or Lay potato chips. But there are so many other healthy alternatives out there. And there is such a thing as WHOLE FOOD. Kids need to eat whole food.

WHY IT’S SO IMPORTANT TO START YOUNG

Kids are resilient, but they aren’t invincible. Kids today are more obese and have more metabolic diseases than ever before. The cause of this is our highly-processed diet, consisting of Lunchables, fast food, and vending machine snacks. These types of foods lack any and all nutrients and minerals. You are not doing your child any favors by allowing them to eat sugary drinks and candy for snacks or treats. You are setting them up for a lifetime of disordered eating and obesity. I have successfully worked with parents and their kids on their nutrition and healthy habit changes. It is possible to have children that eat well. It just takes some discipline and strong resolve to see it through.

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The Importance Of Hydration

We all know we need water to survive, but many of us don't think that through completely. We know we "should" drink water, but we don't, and then wonder why we don't feel very good. Everyone should be drinking half their body weight in ounces of water every day! So, if am a 145-pound female I should be drinking about 72.5 ounces of water per day. This will vary depending on the climate and activity level of the individual.  But does it stop with just drinking a certain amount of water each day?

No! We need more than just plain water in order to stay hydrated and for our bodies and cells to function well. 

Electrolytes help us to stay hydrated by making sure that the water goes where it's supposed to! What are electrolytes you may ask? They are the following: 

Salt, Potassium, and Magnesium. Salt holds water in our bodies and potassium and magnesium hydrate our cells. We need about 1.5 to 2 tsp of salt per day! So, don't skip the salt. Especially if you are active and sweat a lot! And no, Gatorade and Powerade don't count. They are full of sugar, chemicals, dyes, and other bad things that outweigh any good they were supposed to do. 

Salt also could be driving your sugar cravings and addictions as well! When we are depleted of salt it activates the dopamine reward centers in our brains. Guess what we get the biggest dopamine hit from? Refined sugar. It's more addictive than cocaine, though not as deadly. In a study performed with rats, given the choice of cocaine or sugar, the rats chose sugar and went back for more! 

There is also such a thing as drinking too much water. Not everyone needs to be drinking gallons of water per day. This can actually dehydrate you because you end up flushing out electrolytes because you are peeing all day.  Remember, we excrete water through our feces, sweat, respiration, and urine! 

If you are an alcohol drinker or have a heavy caffeine (coffee/energy drinks) intake this too causes a massive loss of salt and water.  Hangovers are the result of the loss of water in your neurons (hence the headache). Sugary beverages also cause dehydration by pulling water out of your cells. This is another reason to get juice and soda out of your diet. 

The moral of the story: water is important, but salt, magnesium, and potassium are essential minerals. Make sure you are getting enough of these along with the right amount of water!  

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Food Or Fuel?

MINDSET FIRST

What is your mindset toward food and eating? Do you eat when you aren’t hungry? Do you snack because you are bored? Do you only eat food that tastes salty or sweet or is fixed a certain way? Figuring out why you eat what you eat and what motivates you to do so is the first step in changing your mindset about food. You can change your mindset in any area of your life. Even in the way you eat.

EATING TO FUEL YOUR BODY

So many of us eat out of emotion or pleasure, not out of necessity or hunger. There is nothing wrong with finding pleasure in food, in fact, it can be a good thing! But we have to change the way we look at food. You should eat food because it is nutritious and serves an end purpose. You should eat a variety of foods because your body needs different vitamins and nutrients. If you are constantly eating food that serves no purpose or lacks nutritional value, i.e., junk food, then your body is going to function like it’s being fed junk food.

DIESEL IN A LAMBORGHINI

If you had a luxury sports car would you fill it with low-grade gasoline? Absolutely not! You would fill it with premium gasoline. If you didn’t, your car would not run the way it is supposed to. It is the same with our bodies. If you are filling your body up with sugar and processed foods, it won’t run the way it should. You won’t feel good and eventually, it may put you in a diseased state.

FOOD IS FUEL

You can change the way you look at food. You can decide at the grocery to pick up a bag of brussels sprouts or a box of pasta. You can say, these marshmallows probably aren’t going to fuel my body as well as an apple. You control what you put in your body. But taking the first step is always hard. If you don’t know what to do to get started, book a FREE Nutrition Consult today and change the way you fuel!

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What Is Intermittent Fasting?

Intermittent fasting is an intentional time frame where you don’t consume calories(Time-Restricted Feeding). Contrary to what most people think, this does not have to be for 24 hours or more. Where fasting that long is very beneficial, it is not necessary on a daily basis. Think of intermittent fasting as a designated “eating window” and “fasting window” Your eating window, the time when you consume calories, should not be more than 12 hours. Your fasting window, the time when you don’t consume calories, should be at least 12 hours. 

Your digestive system needs at least 12 hours to digest your food. But a fasting window of 14-16 hours is ideal if you can build up to that. 14 hours is the amount of time your body needs to enter into autophagy. Autophagy is when your body cleans up and gets rid of dead and damaged cells and creates new cells. This is necessary for a healthy immune system and metabolism. It is especially important for your brain health. 

The longer days of fasting, 24-48-72 hours, is when your body really kicks into full autophagy. This is very beneficial but is very difficult and I wouldn’t recommend starting with this. Start slowly and talk with a professional if you have any current medical conditions or if you're on any medications.

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April's 90-Day Results!

I finished my 90-day program with my amazing coach Missy McDowell. 

When we first started, she asked me what my goals were. I said to lose 10 pounds, gain muscle (this would be from my program with her husband though) and (jokingly) wear a 1 piece to Florida in 4 weeks, being comfortable in my own skin. Then I added that I wanted to figure out what was happening to my stomach after eating certain foods, making it hurt and bloat, and leaving me feeling nauseous, and why I also got random headaches. 

90 days is a long time and summer was right in the middle of it. We traveled 4 different times, several states, but that didn’t stop me from enjoying my trips and eating the food. 

I learned about reading labels, how helpful ACV is, and how to fast properly. I learned the importance of eating protein and actually eating enough of it. I learned numbers about my body from the in-body scan. I learned to appreciate the scale but not obsess over it. I learned to stop being hard on myself when I didn’t get the results right away. 

I bought that 1 piece. I fasted 24 hours. (Technically 23:50 bc dinner was ready!). I lost 1 whole pant size. I tried new healthier food options and loved it. I said no to free donuts at school but yes to lots of ice cream on vacation. I had pizza that wasn’t gluten-free and nightshades and nothing happened. My list could go on. 

It may not seem like much for 90 days but I accomplished more for myself than just those numbers. I learned healthy habits that will stay with me. I know how to lose body fat. I know how to reset my body when we travel or eat yummy food. I have new goals set going forward from here, with building muscle that burns body fat, listening to hunger cues, and continuing with fasting at the right times for me.

Ready for change? Click the link below to book a free help call with coach Missy McDowell, CEO of Eat Well Nutrition Inc

 

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WHY YOU ARE EATING BEFORE BED

Late Night Snacking

Do you have a “night snacking” habit? Many people do and it’s one of the more difficult habits to break if you don’t know why you are doing it. Drum roll please…..*most people are hungry and eat at night because they are not eating enough during the day. You stay busy during daytime hours and seem to be distracted enough to ignore your hunger. Then, evening hits, things slow down and your body is telling you you need to eat. Instead of going to bed and getting a good night's sleep, you get up and binge eat. Probably on carbs. Does this sound familiar?

WHY YOU SHOULD STOP

When you eat at night you start messing with your body's natural rhythm. Your brain and nervous system need you to sleep and relax so it can process everything that happened during the day. Naturally, digestion slows down and your organs slow down as well. This means you are not burning what you would during the day when you are expending energy. When you eat at night your pancreas has to release more insulin, causing a blood sugar spike before bed. This cycle causes your brain to think something is wrong, then tells your body to hold on to any extra calories or energy because you didn’t eat all day. So then, your body is working to digest your food and move it to the proper channels, when it really wants to be sleeping. Now, your brain can’t restore and remove damaged cells, and you are left feeling like crap the next day.

HOW TO STOP

Fueling your body with the proper nutrients, vitamins, and minerals during the day is essential for a good night’s sleep and restoring energy the next day. Your body needs at least 12 hours to digest the food you ate the previous 12 hours. So, if you would like to start taking better care of your body and break your nightly snacking habit, start eating at least 2 whole-food meals during the day. I never discourage clients from having a longer fasting window, say 16 hours unless it is causing unwanted side effects. This usually only happens if your diet is poor or you have some metabolic dysfunction going on. If you eat whole food, protein, healthy fats, and real food fiber during the day, I guarantee you will have a better night’s sleep and you will break your habit of eating at night.

[eatwellnutrition]

ALCOHOL: ON OCCASION OR IN EXCESS?

Do you drink alcohol? I ask every client this question because it is a very important one. How much, how frequently, and what you are drinking has a major effect on your health, and your weight. Do you know what Alcohol is doing to your body? You know how it makes you feel, but do you know what it’s doing to your organs? Has it taken control of your weight, but you pretend that it hasn’t? Do you justify your drinking habits by saying “I ate good today, or I had a stressful day so I can have a glass of wine to unwind”?

Your drinking habits could be sabotaging your healthy eating habits. If drinking is an occasional thing for you, then it’s probably nothing to worry about. But let’s be honest, your definition of occasional might be 2-3 nights per week. I define occasional as 1-2 times per month or months**.

WHAT IT’S WORTH

Alcohol is 7 calories per gram, and it is 7 calories that serve no nutritional purpose for your body. And I hear you folks out there that are saying, “wine has anti-oxidants in it!” Please save it for someone else. You can get more anti-oxidants from eating whole foods. Alcohol is not nutrition, there’s no biochemical reaction that requires it. Drinking alcohol chronically is toxic. If you would like to take care of your liver and your long-term health, you should ditch the daily and weekly drinks and save it for special occasions only.

EXCESS ALCOHOL IS MAKING YOU FAT, INSIDE AND OUT

Whatever your liver isn’t metabolizing for energy gets stored as fat. Your cocktail is no better than a piece of chocolate cake. So, that glass of wine, or 2 or 4, before bed each night is doing as much damage as a pint of Ben and Jerry’s. Your liver metabolizes sugar and alcohol the same way. That is why so many people today are being diagnosed with Non-Alcoholic Fatty Liver Disease. Even though they may not have ever been heavy drinkers, they have been heavy sugar-eaters and it does the same damage to your liver. So, knowing this, imagine what is happening when you are drinking alcohol + sugar + processed foods. Toxin, after toxin, after toxin. Your body goes into a full-fledged inflamed state. It’s no wonder you wake up feeling like garbage. Even if you aren’t gaining weight on the outside of your body in the form of adipose tissue, you are storing fat on the inside, specifically your liver, and causing major damage to your body.

STOP DRINKING YOUR CALORIES AND KILLING YOUR LIVER

You only get one liver, you only get one body, and you only get one life. Why waste it by drinking too much alcohol? I am not saying you can never have a glass of wine, a beer, or a margarita. It should just be a once-in-a-while thing, not a daily or weekly thing. It should be something where you have 1 drink, 2 max, not 4 or 5. Would you sit down and smash 5 pieces of birthday cake? Don’t answer that. In a perfect world where there were no consequences to our actions and donuts were calorie-free and guilt free we could sit down and eat a dozen each day. But that is not the world we live in. The world we live in has the very real reality of Covid-19, Type 2 Diabetes, Heart Disease, and Cancer. You don’t have to be a part of these statistics though. You can make a change.

[eatwellnutrition]

Don't Blow It On Vacation

EATING TIPS TO KEEP YOU ON TRACK WHILE YOU ARE ON VACATION

The most common thing I hear from people when returning from vacation is, “I really blew it”.  We go on vacation to enjoy time away, eat out, splurge, and relax more than we normally do. But when you are splurging for 5 or 7 days in a row, it derails any progress that you have made up to that point. 

If you don’t go into a vacation with a game plan, you will most definitely lose sight of your goals and your progress.  

You need to have your mind made up about what you are going to splurge on, how many times you will allow yourself a cheat meal or treat, and how you are going to defend yourself against friends and family who aren’t on the same page. 

TIPS FOR STAYING ON TRACK

Plan to be active! Go for a daily walk, run, stretch, or play some beach volleyball. 

Intermittent fast daily, or at least half of your trip. A good 16-hour fast will do wonders for your out of routine eating habits. It will also help your body keep up with digesting the food and drinks you normally don’t have. 

Plan the meals that you are going to eat out and only allow yourself 1-2 “cheats” or treats. If you binge eat and drink every day you will surely come home 5 lbs heavier. 

Decide ahead of time what your “Cheat” will be. Pick a favorite meal, restaurant, or treat you want to indulge in. Let your loved ones know what your game plan is so they can help you stick to it! 

Go on vacation determined to uphold your healthy habits and nutrition goals. You can still enjoy your family and time away without sabotaging yourself completely. 

[eatwellnutrition]

ARE YOU EATING ENOUGH?

May 23, 2022

MYTH #1 ALL CALORIES ARE THE SAME

Have you stopped to take inventory of what you eat on a daily basis? Almost every client I sit down with when asked to give me a food log for 3 days, is not eating enough. They are eating plenty of carbs, sugar, and processed foods, but not enough food rich in protein, fat, and fiber. You may think you eat “pretty good”, but the American Diet’s version of “good” is not good at all. The calories and fiber from your brand-name granola bar are not the same as the calories from a serving of almonds. The numbers may look the same, but the way your body digests and absorbs them is completely different.

WHY YOU ARE HUNGRY, ALL THE TIME

It’s a fact that carbs don’t fill you up. Your body breaks down sugar and simple carbs immediately, digesting them quickly as well. They don’t take up as much room in your stomach, leaving you feeling hungry and eating again in 2 hours. So then the vicious cycle begins. You start snacking and say “I just eat 6 small meals a day.” You end up eating sugar and carbs all day, then you lay down to go to bed and you are STARVING. I can’t imagine why. Maybe because your body didn’t get any of the macronutrients it needed during the day. You need Protein and Fat to survive, you do not need sugar. You also need fiber from plants, to have a healthy gut.

CALORIE RESTRICTION DOESN’T WORK

“I am watching what I eat, but I can’t lose weight”. I hear this all the time. Ladies especially. The low-calorie mindset is so ingrained in us, thanks to fad diets, and the low-calorie, low-fat craze of the ’80s. Carbs are low-calorie but cause insulin spikes. Eating fewer carbs improves your insulin sensitivity, therefore promoting weight loss. This happens by allowing adipocytes (fat-storing cells) to give up their stored fat. At the same time, you improve your leptin ( a hormone that works to inhibit hunger) sensitivity, in the brain, thus making you feel full and reducing the need to eat all day long. Starving, or calorie restriction after 18 hours of starting, sends signals to your brain to go into fat storage mode to protect you from an incoming famine (Robert Lustig, MD, MSL). This is why the moment you stop calorie restriction you gain your weight back and then some.

You don’t have to starve yourself to lose weight. Calorie restriction can be just as bad as over-consumption. Put your health first, book an appointment below: