kind that comes from coconut oil, seafood, flax, chia, hemp, nuts & seeds, olive oil, and avocado. For the record, all of these foods are loaded with other health boosting nutrients as well. You NEED fat to absorb fat soluble vitamins A, E, D, & K.
Fat lubricates your joints, nourishes your brain, adds a glow to your skin, hair and nails. Repeat after me: "fat is my friend".
PS - "Fat free" on a label can be translated into: "we have replaced the fat with sugar and a plethora of chemicals". A piece of cardboard would taste better. No thanks.
Choose margarine over butter
Have you ever read the ingredients list on the side of a tub of margarine? Personally, you could not pay me to eat margarine.
Margarine is made from chemically processed vegetable oils, which have generally been bleached, flavored, colored, and deodorized to make them ‘edible’. The calorie count of margarine is similar to butter, but people tend to eat more of it because they think it’s healthier. Ultimately anything that contains multiple ingredients that have been processed up the wazoo is a bad choice when there are alternatives that are healthier, cleaner, less processed, and even offer the added bonus of health benefits. It’s a no-brainer. Other margarine alternatives: coconut oil, or olive oil.
Gluten free foods are good for you
“gluten-free” does NOT automatically mean healthy. Processed is processed, so if you are switching for the sake of general health, or weigh loss – and think the “gluten free” stamp means you are getting a healthy product, you are in for a surprise.
Going gluten free should mean incorporating more real food vs uber-processed and packaged junk. Thankfully there are many gluten free products that are healthy and fit the bill, but there are also many that don’t. Many gluten free packaged foods cannot be found with organic ingredients, are full of GMO’s, and are higher in calories than their gluten-containing counterparts.
Stay away from processed foods, don’t buy it just because it says ‘gluten free’.
The best gluten free foods come as just ONE ingredient: fruit, vegetables, meat, organic fermented soy products, quinoa, etc.
Stay away from eggs
We have all been brainwashed to believe the cholesterol in egg yolks is a heart attack in the making. Did you know Studies have found that eating dietary cholesterol through egg yolks can actually boost a person's HDL, or "good," cholesterol. Eating eggs can also change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which has been linked to a reduced heart disease risk.
Cholesterol plays a critical part in producing cell membranes, hormones, vitamin D, and fat digestion, among many other things. Your body requires cholesterol to survive, which is why it produces it.
Compared to egg whites, which offer nothing more than protein I might add; the egg yolk contains all of the health boosting carotenoids, essential fatty acids, vitamins A, B's, D, E, and K. They also provide choline, a mineral most people don't get enough of which reduces inflammation while boosting brain and liver health. Choline is also plays a part in helping the body produce 'happiness' hormones like serotonin, dopamine, & norephinephrine.
Artificial sweeteners will help you lose weight
Artificial sweeteners have been marketed as a dieters dream product but studies have shown a link between artificial sweetener consumption and weight gain including a 36% greater relative risk of developing metabolic syndrome and a 67% greater relative risk of developing type 2 diabetes compared with non-consumption. Hmmm...
The other problem with artificial chemically laden sweeteners is that they are linked to a slew of unpleasant side effects including headaches, confusion, dizziness, reduced good bacteria in the gut, depression, tremors, joint pain, fatigue, migraines, change in heart rate, and more – but I trust this paints a pretty clear picture.
Eat every 2 hours to rev your metabolism
Studies have found zero advantage to eating more frequent and smaller meals & going four or five (or even eight!) hours between normally-sized meals will not make your metabolism slow down. In reality, spacing meals out give the body a chance to digest and utilize the calories and nutrients of a meal before moving on to the next one.
It is totally natural for humans to eat fewer meals per day and sometimes go long time periods without food - that is what we are built for. Having your last meal by 7pm, and giving your digestive system a break until morning is a great practice to keep your weight in check, and have your body work optimally.
Never eat saturated fat
Whoever gave that advice certainly has not met my friend Coconut Oil:
Work out on an empty stomach to burn more calories
How silly does THAT sound? Working out with or without food in your stomach doesn't directly affect calorie burn...I mean, how could it? Indirectly however, it stands to reason that an empty stomach would have the opposite effect.
Keep this in mind before you decide to skip the pre workout fuel: skipping meals before a sweat session may result in muscle loss and decreased performance. What do you think is the result of decreased performance? Yup...less calories burned due to less exertion.
...if you want to be depressed, tired, anxious, and cranky. Anyone who has ever been on a carb free diet can attest to this. The one caveat to this is if you are following a keto diet which makes up for the reduction of carbs.
Listen, carbs are not the enemy; it all comes down to WHAT carbs you are eating and how much. While it is true that excessive intakes of refined simple carbohydrates, like white bread, white rice, or sugary foods does lead to weight gain, mood fluctuations, and foggy brain; research is very clear that slow burning complex carbohydrates, such as small amounts of whole grains if you can tolerate them (things like brown rice, quinoa, oatmeal etc), in addition to moderate amounts of fruit and vegetables, are important for overall health.
Part of a balanced diet, means allocating 20-30% of your diet to healthy carbs...and for the record won't make you fat like many carb free diets would like you to believe; it can actually help you lose weight while giving you the energy you need to rock your workouts.
Eat the same thing every day.
Say what? Who wants to eat the same thing every day?! Aside from being boring, this is a sure fire way to be one meal away from an all out retaliation binge. And talk about a lack of nutrients; the body needs a range of nutrients from a range of sources, plain and simple. Not going to get that from rice, chicken, & broccoli 7 days a week. Deficiencies are surely on the horizon if you follow this advice, so get tickling those taste buds by adding variety to your meals.
A calorie is a calorie
This one just kills me. Just so we are clear: a calorie is NOT a calorie. The type of calories, the timing of the calories, and the quality of the calories can significantly alter the effect of the food in the body. There is a reaction within your body with every bite of food you eat - that reaction is not the same with a slice of cake as it is with a green smoothie.
Someone who eats a high sugar diet containing the same amount of calories as someone who eats a balanced diet will more often than not weigh more, be more bloated looking, and have a significantly rounder waistline. Sugary foods affect blood sugar balance which effects metabolism and digestion.
Chemicals, hormones, and general byproducts that are found within processed food effects the absorption of nutrients and effect your body systems from your hormones, to your DNA, and neurotransmitters. Processed, sugary, refined foods don't contain any nutrients—also known as "empty" calories - this triggers the body to crave more food because it is calorie full & nutrient deprived.
are formed by conscious choices that soon become unconscious ways of life. The good news is you have full control over this!
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© Lynnel Bjorndal ~ Healthy Holistic Habits