Nutrition and Weight

On the road to being fit and healthy, nutrition is 80% of the battle. This is either GREAT news to you or, if you're like a lot of people, it's the part that trips you up.

So many people do great with the working out part and I think that has to do with the natural high we get after we workout. I don't know about you, but I always get a bit of a pep in my step afterwards. I feel stronger, I feel energized (once I've recovered...ha!), and I feel so accomplished. That's a feeling we grow to crave and I think that's why this aspect of the fit journey is easiest to grasp.

On the other hand...the much larger, more important hand, the nutrition can be trickier. If you've been a middle aisle shopper for a long time - you know what I mean, the aisles in the middle of the store, where most things come in boxes or cans - if you've been shopping from these aisles a lot, then your brain has learned to crave certain ingredients in those products.

The biggest culprit: SUGAR 

Check the boxes in your pantry. Seriously, right now. Get up and go check them. Look at the ingredients and I guarantee sugar is listed on nearly all of them. If you have soda in your pantry, then you're essentially drinking liquid sugar. If you have white pastas and breads, then you are basically eating the grain equivalent of sugar, because it is in it's most refined state, leaving little nutritional value. The link attached to pastas and breads gives you information on the dangers of carbs such as breads and pastas, but if you are at the beginning of your journey (or if you're like me and LOVE, LOVE, LOVE pasta), then focus more on limiting or omitting the white varieties and opt for whole grains instead.

It's all about balance and baby steps. We can't get to the destination in one fell swoop...and the journey is part of the fun anyway. Remember this:

What Next? 

Ok. So you know your best health starts in the kitchen, so now what? Where do you begin? 

Most people would tell you to go to your pantry and toss all the refined grains, the sweet treats, the chips, and the crackers. 

I'm going to tell you to choose TWO of those things to toss this week and find healthier alternatives. 

EXAMPLES:

1. Toss potato chips, opt for pretzels. Or, even better, make your own potato chips! You can even use sweet potatoes. Slice the potato thin (I use a peeler to make mine super thin), toss in live oil and bake at 350 for about 25 minutes or until golden and crisp. 

2. Toss white pasta, opt for 100% whole grain pasta (and eat this in moderation). I love pasta. Have I said that already? I truly could eat it every day and in the past, probably did...if not daily, then several times a week. I love it. I am the type who used to have a big plate of pasta and often just that. Now I've changed this. First, I started with whole grain to up the nutritional value. Now, I also add sauteed veggies and/or chicken to my sauce AND I add a salad every single time I eat pasta. This keeps me from eating an entire plate of pasta AND it gives my body the fuel it needs. 

3. Toss soda, opt for spa water. Sorry. I know this is tough if you're addicted to soda (sugar), but there's no easier alternative. Some might suggest diet soda, but I absolutely will not ever suggest that. I've seen the terrible effects aspartame has had on my mother's health and I'd never suggest that to anyone. What I will suggest is that you cut back slowly, if you have trouble going "cold turkey." If you're a serious addict who goes through a case or more a week, plus more when you're out, do not buy the case of cans. Instead, allow yourself a 2-liter a week and always add ice to help up your hydration. Throughout the day, drink water. Keep a water bottle with you at all times and sip on it throughout the day.

Don't like the taste of water? Add cucumber, lemon, orange, grapes, etc to your water to flavor it and add nutritional value to it. 

Remember, the cells of the body NEED water to function at their best and the body is 100% made up of cells that require water to function. Also, water makes your skin look youthful and vibrant and who doesn't want that? 

As you attempt this, please do not think of this as an all or nothing thing. Life just isn't like that and you're setting yourself up for failure if you go at it that way. Instead, attempt to meet 80% of your goals. I learned this from Chalene Johnson. Check out her podcast, if you get a chance and let her know you heard about her here! 

Remember, it's all about small changes adding up to HUGE overall changes. Believe in yourself and "speak to yourself as you would speak to someone you LOVE." (C. Johnson)

Love,
Resa