Eating for Energy

No carbs, no fat, no sugar, high protein, macrobiotic…so much noise about nutrition! So, what’s a girl to eat? Here are some quick tips to get you going…

Quench your thirst with water. Aim to drink two liters of water each day. Keep a bottle in your purse, on your desk, and on your night table. When you keep water on hand, you’ll drink it much more often.

Aim for five to ten servings of fruits and vegetables each day, with most of your choices coming from the veggie family. This will help to boost your fiber intake (aim for 25-30 grams each day), satisfy much of your body’s needs for vitamins and minerals, and also contribute to your hydration. If you manage to eat this many fruits and veggies, there won’t be much room in your day for chocolate bars in the afternoon, so it’s a doubly positive habit!

Don’t forget your grains! This poor food group has gotten a bad rap over the past few years. Grains are an essential part of your diet, so please, don’t believe the hype about low/no-carb dieting. It will leave you tired, unfocused, backed up, and craving a baguette. Trust me, you’ll end up eating a whole loaf in one sitting if you restrict yourself from enjoying your grains. It’s not likely that you’ll get all the fibre you need from fruit and veggies alone, so dive into that Red River cereal or oatmeal. Choose 100% whole grains over refined or processed products. The closer to the actual grain, the better. Try bulgur, quinoa, or brown rice as a side with your protein and vegetables, or even tossed into a salad. Delish!

Protein is an essential building block for new tissue in the body, so eat up! Just not too much… The average person needs only a couple of servings of meat or vegetarian protein per day. A serving is way smaller than what they give you at restaurants, so remember to halve your meat. Protein is present in a variety of foods, so rest assured that a couple of meat servings or substitutes are enough for most people.

Choose healthy fats. Mono and polyunsaturated oils are your best bets. They’re important for absorbing vitamins and minerals from your food, keeping your skin glowing and healthy, and helping to regulate bodily functions. Try olive oil, safflower oil, hemp seed oil, oily fish, avocado as well as nuts and seeds.

Be mindful of your portions. The food industry has completely confused us on this issue. Let’s review what constitutes a proper portion of some everyday foods. A healthy portion of meat is the size of a deck of cards. As for grains, the size of your fist represents two servings of pasta, rice, and other carbs. That means that a restaurant portion of pasta might really be four or five in one! A portion of cheese is the size of your thumb, and a small handful of nuts is about right. The good news is that our bodies understand proper portions. Do you feel sluggish after you eat? Bloated? Your meals should leave you satisfied, but not full per se. Your body will tell you if you’ve had too much. It’s important to nurture the connection to your body so that you receive its messages. We’re in the habit of pushing our bodies beyond their limits when it comes to working late for a deadline, or depriving ourselves of sleep. Choose to honour your body’s wisdom as often as you can, and it will return the favour by giving you clear signals about hunger and satiety, as well as reducing cravings.

Mindful Eating

Some people can flip the switch, learn what healthy eating looks like, and set themselves immediately to doing it. For most of us, however, it’s not quite as simple as that. Food is so intertwined with our psychology and socialization that navigating the process of change leaves many people feeling lost and helpless. The practice of mindfulness is a wonderful approach that can help to bridge this gap. It involves practicing conscious awareness of one’s thoughts, feelings and surroundings to develop a non-judgmental curiosity about one’s own mind, actions, and choices. By developing this level of open-minded self-awareness, you can learn a deeper understanding of what drives your behaviour. Equipped with that knowledge, you can then set yourself to overcoming negative habits and replacing them with healthy ones. For more about Mindful Eating, check out my Podcast program here.