“Do I Need Supplements?” People ask me this question all the time, and my answer is always this: You should try to eat high quality foods that will give you the nutrients your body needs. If you find gaps in your regular nutrition, supplementation is absolutely a good idea. But, you should never rely on supplements to be your primary source of good nutrition. It’s like forgetting to water your plants for weeks, then giving it a bit of fertilizer every few months and expecting it to flourish. BASICS FIRST!!! I do think it’s a good idea for most people to supplement with the following:
If you have ever tried to lose body fat, you’ve probably heard how bad carbs are for you. But we need to clarify something – there are two types of carbs – fibrous and starchy. Fibrous carbs are fruits and veggies and should be consumed in abundance. Starchy carbs are your bread, rice, pasta, potatoes, etc. Starchy carbs should NOT be avoided altogether; they have their time and place. WHEN you eat starchy carbs can make a big difference.
Today I’m coming at you with some practical info that you can implement right away for better health. So, without further ado, here are my 7 rules for healthy eating: 1. Drink water! Half of your body weight in ounces per day is your goal! I also suggest drinking a full glass of water prior to each meal to prevent over-eating in addition to drinking a glass as soon as you wake up. 2. Focus on eating mostly proteins, vegetables, good fats, some fruit, and just good-quality starches (like potatoes of any kind/whole grains). Keep sugar to a minimum!
With so many diets making headlines, I wanted to highlight the new anti-diet approach to you called Intuitive Eating. Intuitive eating practices are the result of the absolute exhaustion people feel when they are or have been chronic dieters. Counting calories, weighing and measuring food, and feeling guilt or pride around food choices will take a lot out of you! And that’s just one reason that most dieters fail (and gain even more weight). The principle of intuitive eating is to essentially reject diet mentality. To no longer identify foods as good or bad. And to never go hungry, leading to feelings of deprivation and binging cycles.
Remember that time you decided not to eat carbs, sugar, pizza (insert any applicable food here) again and you did it with success and ease?? Of course you don’t! That’s because it’s pretty much the same as abiding by “don’t think about a pink elephant!” You see, when you deem a particular food or category of food “off limits,” it’s pretty much all you are going to think about and crave. And perhaps willpower will keep you strong, but eventually you’ll go off the rails and end up overdoing it. Instead, let’s understand 2 things:
Ok – are you ready for this? This is so crazy! Research shows that what you believe to be TRUE about foods largely determines how foods affect your body. There was a study done where two groups of participants were given the SAME milkshake, but one group was told that it was ‘a 620 calorie indulgent shake’ while the other group was told it was a ‘120 calorie diet shake.’ The result was mind-blowing.
Today let’s chat about two food classifications that can either make or break your ability to stay on track with your nutrition and avoid giving into cravings: buffer foods and trigger foods. Buffer foods are foods that allow you to, with a small amount of indulgence, get rid of the cravings and thereby take in far fewer calories than you would have if you gave into the craving. Buffer foods typically include things like peanut butter, green smoothies, extra dark chocolate (or other items with cocoa). Think foods that give you the sweet or fat sensation but that you don’t want to eat a whole lot of.
Our goal here at Movimento Fitness is to teach you to live and eat in a way that is sustainable long-term. No yo-yo diets or quick fixes here! As you know, we run nutrition based challenges throughout the year that really require you to step up your nutritional compliance, but for the most part, we encourage you to follow the 80/20 rule. 80% of the time you’re eating on plan foods – protein, vegetables, fruits, good fats, and some good fibrous carbs. The other 20% you get to do as you please. Now, don’t gorge yourself. A 20% meal doesn’t mean eating an entire pizza. It does mean enjoying the foods you love but with more consciousness.
By now you know that certain myths simply aren’t true – weights don’t make you bulky, diets are typically a bad idea, and that fat physiologically can’t be transformed into muscle. So, I’m going to focus more on some myths you may still believe to be true…
Ingredients 1 clove garlic, minced 2 teaspoons fresh ginger, minced 4 tablespoons peanut butter 1 lime, zested and juiced 2 tablespoons soy sauce ¼ teaspoon red pepper flakes 2 tablespoons canola oil 2 cups chicken breast, cooked and shredded 3 zucchini, spiral sliced 2 large carrots, spiral sliced 1 red pepper, spiral sliced 1/3 cup fresh cilantro, chopped 1/4 cup green onions, diced chopped unsalted roasted peanuts and lime wedges (optional as a garnish)