Back to Basics
We live in a world of constant change, especially with nutrition fads. It's funny how a lot of the science in the nutrition world has remained
constant.. but the way we interpret healthy eating is always changing.
Simple nutrition facts have stayed constant for decades.. so why are we making it so dang hard? We remember our parents to tell us to eat our vegetables- which is the most simple and honest nutrition advice out there. We know that portion control is super important.. but that sometimes goes out the window too. We tend to turn to the latest and "on trend" eating habits to fuel our bodies that we know how to properly fuel.. and it can get confusing . Are you questioning if juicing is even healthy anymore? Is butter a carb? Can I eat a carb? What even is "activated" charcoal? I'm still trying to understand that one myself.
Americans love elimination diets. We love "quick fixes" for weight loss. Even if we know the weight loss is going to be temporary- we do it anyway!
With that said, the truth is that most fad diets circulating at the moment aren't "invented" to work for the long-term. We see results quickly which is exciting- but you find yourself making the same new years resolution to drop those 5 pounds over and over again? Have you ever put much thought into why these diets momentarily work? To save you a lot of research- most of them have you losing water weight by cutting out essential food groups, but you likely aren't losing true fat.
These diets disguise themselves as being natural, effective, sustainable, and healthy.. but if they really worked, I promise you I would recommend them. Does dieting add guilt to your meal times or "cheat days?" You don't have to feel guilty anymore.
So what are the basics? *A lot of you will stop scrolling here because you want me to tell you to eliminate carbs or to add wheatgrass to your water.. but the facts I have are actually cheaper and more simple/effective!*
1. Add a serving of complex carbs to every meal you can; if you're a visual person, make it 1/4 of your plate. Complex carbohydrates are one of the healthiest foods we can put in our bodies! Brown rice, quinoa, whole grain pasta, oats, whole wheat bread.. these are all complex carbs. Fruit is also a "naturally occurring" carb, so these count too. When we eliminate them, (like keto or whole 30 suggests), we lose a big chunk of our fiber intake and most of the preferred fuel for our bodies. If exercise is important to you, carbs should be too.
Side note: The carbs we should watch in moderation are simple carbohydrates- candy, cake, sugar, soda... still enjoy these God-given treasures, but not every single day (and not in the route-44 size either).
2. Make sure half of your plate at every meal is filled with a vegetable. *Key word is every meal* You can go super trendy with purple cauliflower or zoodles, or just keep it simple and roast your broccoli. This is where your kale, avocado, or spaghetti squash obsession can really shine.
3. Fill the rest of your plate with a protein about the size of the palm of your hand. Fish, steak, chicken, pork.. you get to decide. Can you still eat red meat? Yes-but leaner cuts are always best. Should you choose ground chicken over ground turkey? That's really up to you!
4. After you have mastered all of these things- feel free to have fun with the trendy stuff. Treat yourself to a nice cold glass of fermented bacteria (Kumbucha) and feel good about the foundation of fuel you created that day with real food first. Don't forget to add a brownie every now and again to keep you mentally healthy too.
So simple, right? Why are we going such lengths to develop diets that deprive our bodies of what science proves to be best?
When did we start to turn away from nutrition/research experts and start listening to beauty bloggers for advice on our health? I'm not sure about you, but I wouldn't let a blogger help me with medical advice. Then why should we let them give us guidelines on the #1 thing we have control over as humans- fuel for our bodies.
Wake up America!
There's healthy carbs to eat.
- Morgan Mendenhall, RDN/LD