Healthy Eating Hacks
There is so much information out there…how do we make sense of it all? Some of what I have to say is not tailored to anyone with a specific health condition and therefore you would need to seek advice of a qualified dietician or registered nutritionist.
Health and wellness and nutrition and healthy eating go hand in hand.
I will never give out random advice that you will find in a corner of the internet…there will never be a recommendation for example of celery juice or keto or any other fad on this blog & I will always add links or references to evidence-based information and those qualified to give that information.
HOW NOT TO DO IT!!
Hormonal changes around the menopause might make you gain weight, especially around your middle, but it is more likely to be a combination of factors such as ageing and lifestyle. So I hope this gives you hope as I am definitely in better shape now than 10 years ago!
I used to be a walking calorie counter! In all seriousness I know I haven’t had a healthy relationship with food over the years and especially in this age of social media and trends I am so mindful of sending out the wrong message. What we see on the internet and social media is often not the reality is it?
I used to take DRY rice cakes, (bleugh!!) a couple of pieces of cheese and a tomato to work for my lunch…depriving myself of enjoyment and restricting my nutrition and also my mindset towards that balanced and healthy balance and love of food.
I believe there is not a one size fits all answer as with anything we are all unique with a personalised DNA. But what I have learned from listening to my body since the gym and fitness in general, became a way of life is how important food as fuel and food as nourishment really is and these are some of my food hacks that can add years to your life (& life to your years).
MACROS.. MACRONUTRIENTS (or food groups)
When I first got serious about strength training, I started to “count macros” or macronutrients using MyFitnessPal app For some it is a great tool and seems to be common for regular gym users who want to build muscle (yes that is me too!) For me though, it brought back a lot of unnecessary head stuff to do with numbers and it was not healthy for my mindset, or a good feeling. I would say balance is key. Eating, weight and size are controversial topics, but a theory that makes sense AND has worked for me is all about consistency and those small daily habits all add up.
Portion control…in general palm size portions and a smaller plate if you are trying to lose body fat.
Not a quick fix…changing some eating habits or intentions will take a while…& that’s okay as it’s more likely to be sustainable.
Forget numbers (forget the scales) or weigh only once a week. Your weight will fluctuate and that is normal. Controversial but I also hate the word DIET as I don't believe from my experience and a lot of reading around the subject, it is sustainable. You may lose weight, but often it is regained and each time the scales seem to go up a little more.
Set a specific goal such as eating 5 portions of fruit or veg or drinking 6 glasses of water etc by a day, week or month etc as it is more likely to be measurable and therefore achievable. (SMART: Specific, measurable, recordable and timely.)
Don’t hate carbs….this used to be my own challenge! Reduce refined carbs such as white bread but complex carbs such as wholegrain bread and rice will release slow energy. We need that for good health and to combat fatigue. We are busy women!!
Some fats are healthy and essential…avocados for example are full of heart healthy monosaturated fat which can maintain healthy cholesterol levels. However they are very calorie dense so be mindful of portion size. My own rule of thumb is to stick to a Mediterranean 'diet' (way of eating and mentioned in previous post in Blue Zones) with lots of fish, olive oil, veg, pulses and wholegrains etc which has been shown to have a really positive effect on health.https://www.nhs.uk/live-well/eat-well/what-is-a-mediterranean-diet/
Fibre Fibre Fibre…this is so key to everything…happy gut happy mind and a whole post for another day because there is strong evidence that eating plenty of fibre is also associated with a lower risk of certain diseases including bowel cancer. The recommended adult daily intake is 30g which can be difficult to measure. A nutritious bowl of porridge with blueberries each morning is a great start.
Protein is essential for growth and repair, an energy source and helps you feel fuller for longer. TRY & ADD PROTEIN IN SOME FORM TO EACH MEAL. I add chia seeds to my morning oats for a great source of plant protein and omega 3 for brain & heart health too.
Cut out sugary drinks! A big change I have personally made is cutting down on refined sugar as much as possible. However I try to live by the 80/20 rule…I don’t want to live with total restrictions as that is not healthy either. For example if someone makes me a beautiful cake made with love I want to eat it! But not every day, just occasionally (& a little piece) I love chocolate but I make sure it is the highest concentrate of polyphenols and choose 85% DARK CHOCOLATE …it contains antioxidant and anti-inflammatory properties and is a definite regular addition to my diet.
Medjool dates are another “healthy” daily treat….yes high in natural sugars, but also high in fibre content and that gooey sticky texture is just gorgeous!
Healthy food swaps- Think wholegrain and unprocessed or ‘real’ food where possible. Eat the rainbow. Reduces inflammation, helps our gut and our immune system too. I like accounts/websites like Rhiannon Lambert, The Doctor's Kitchen and The Food Medic for advice and recipes, and on Instagram I like @dieteticallyspeaking https://dieteticallyspeaking.com/ for clear and relevant information.