Eating for Wellness

Since the start of our Wellness Program, I have had lots of great questions about eating well and how to control weight. Lots of people are wanting to trim a few pounds, while others are wanting to gain some muscle. I recall when I first realized how little I knew about how to properly nourish my body; I was 225 lbs and about 34% body fat. My youngest son was almost two and I had been a stay-at-home mother for about 5 years, eating way too many servings of mac and cheese and lots of peanut butter and jelly sandwiches on white bread. I was drinking a lot of Coke and I wasn't exercising. I started to exercise and immediately lost 10 lbs, then couldn't lose anymore, so I drastically reduced my food intake and was shocked when I still didn't lose any more weight. I very astute trainer told me I wasn't eating ENOUGH, and sat me down for a talk. It changed my life.

So, here's some quick hints to help you along:

Yes, cutting back on fast food will help. This is a lifelong thing that has major benefits for long-term health.

Eat smaller meals and eat more often. People who know me always comment that I seem to be eating all the time, anywhere from 5-7 times a day. This helps prevent overeating by giving your body a steady supply of fuel. Don't starve yourself by cutting back too much, but let your body know it's OK to surrender some fat by supplying a steady flow of good foods. This will boost your metabolism. If you want to gain, simply make sure your calories exceed your daily maintenance levels. Conversely, if you want to lose then eat fewer calories than your maintenance levels (more info on this coming soon!).

Avoid processed foods. I tell my training clients, "If you can hunt it, pick it, or gather it, then you can eat it." Sounds simpler than it is, because the majority of what is in your pantry is processed. The closer the food is to its natural state, the simpler you body can use the nutrients it contains. Convenience foods are really hard on the body, so this rule takes a lot of planning. That being said, the most dramatic changes to your body will happen when you cut back on processed foods and develop a taste for natural. Think fruits, vegetables, meat and whole grains.

Drink LOTS of water. A gallon a day is a good goal to shoot for if you are working out as you need to stay hydrated and the fluids help flush toxins from your body.

Integrate Pure Protein and/or Balance Complete into your diet. Yep, this is a product endorsement, but one I feel very strongly about. Clinical studies have found that people who drink a healthy meal replacement daily tend to keep at a healthier weight than those who don't. This is a simple way to get in a meal, especially since we are all very busy. If I am eating heavy to gain muscle, I will drink Balance Complete or Pure Protein as many as 3 times a day, alternating with solid meals. This also helps your energy levels through the day as you aren't starving yourself. Also, protein intake is key for building muscle.

This is a short course and really basic, with more to come. Feel free to post questions or email me at rross@youngliving.com. Shayne Stavens, our resident nutrition guru, will be graciously providing a Wellness Meeting in March about eating well, at which point we can get as detailed as anyone would like. Until then, keep moving forward in wellness!