Nutrition can be Confusing

There is a buzz going around the internet about the documentary "What the Health." So yesterday, since my hubby and I were lazily recovering from my cousin's wedding on Saturday, and we decided to watch some of it during Emma's nap. I like keeping up to date with these types of things since I AM a dietitian, a food nerd, and like to make my own opinions based on my knowledge, research, and experience. 

And basically, what we felt about the documentary was confusion. Confusion about what to eat, what science is actually telling us about food, what really causes obesity/diabetes/heart disease, and basically what to have for dinner. 

Nutrition can be SO confusing, and if you don't have a firm grip on what works for YOU, it can be easy to be tossed around from one diet/lifestyle to another in order to find your saving grace in regards to your health, weight, and happiness. I've done this and am guilty of it. I have moments where I believe a paleo diet, a gluten free diet, a vegan diet, or some other strict way of eating will save me from my food issues, help me lose weight, and bring me happiness. And that is just not the case! 

"What the Health" is a documentary promoting a vegan lifestyle. It makes some statements that sugar is not inflammatory (false) and that fat is what is causing the obesity epidemic (false). Science shows time and time again that sugar IS inflammatory and that fats (the right kinds) are beneficial to our health.  But, many of the points that the documentary made were spot on, such as the importance of fruits and vegetables and plant based eating. 

So what are we left with? We have one end of the spectrum saying carbs are the devil and to avoid them at all costs, while eating more bacon, red meat, and eggs. And we have the other end saying animal protein is the devil and we must eat more carbs and less fat in order to be healthy. My viewpoint is to look at the common denominator for both of these philosophies: 

What all health philosophies agree on is the importance of PLANTS. Things that are grown from the earth. Things that aren't tampered with in a factory or a farm. As Michael Pollan so simply puts: "eat food, not too much, mostly plants."

This is my philophoshy as well. Instead of focusing on what we "shouldn't have" whether it is sugar, meat, eggs, or carbs, focus on what we SHOULD have more of: green leafy vegetables, carrots, bell peppers, potatoes, berries, apples, etc. Real, whole foods. Plants. They are pretty awesome for our health. 

The more we fill up on these nourishing foods, the less room we will have for the treats, whether your treat is a cheeseburger or a brownie. But, that doesn't mean you don't ever have the treat. You have the treat, and then move on back to your plants. Your plants is where the majority of your diet lies. Which is what being "plant-based" is all about. 

The documentary DID remind me of how awesome I felt eating a more plant-based diet. Being a nursing mama, lately my meals have been "what's easy to grab and eat" which makes for some healthy choices and some not so healthy choices. While I am still following my portion-control meal plan, some meals are not the healthiest. So I did appreciate that aspect of the documentary and plan on leaning more towards a plant based diet because of how awesome it made me feel mentally, physically, and emotionally. 

But, I didn't agree with the fact that the documentary made sugar out to be a friend and totally fine to consume. While I am a big fan of sugar and do consume it, I think it is important to be mindful of our sugar intake, and especially our processed sugar intake. From the research I've done and the science I've studies, sugar DOES contribute to diabetes and heart disease and IS inflammatory. So be aware of this when you are treating yourself, and treat in moderation. 

And this is even more of a reason I am so grateful for the meal plan that I follow. Being able to balance out all the food groups is key to vitality and good health. Having a balance of protein (whether plant based or animal based), vegetables, fruits, whole grains, and healthy fats is important, and all in the correct portions. So my meal plan serves me in this respect. 

The bottom line is to not confuse yourself too much on what you shouldn't eat. Focus on how to nourish yourself and what you SHOULD eat more of, which is what my accountability groups focus on. Don't focus on deprivation, but more so on how you can fill your plate with as many good, wholesome, nutrient dense foods as possible.  

If you need some help learning how to eat this way, I don't blame you! It can be confusing, but my job as a dietitian and wellness coach is to guide you towards nourishing your body and your soul. If you'd like to apply for my next accountability group and start focusing on how to eat MORE of the nourishing stuff, click on the link below and apply! The deadline for my next group is July 16th, so apply fast to reserve your spot! 

Hope you all have a fabulous Monday!

Daily Manna: a day of eats on Hammer & Chisel!

I thought it would be fun to do another daily manna post on what I eat in a typical day while I do my new workout program, Hammer & Chisel! I've been eating a LOT more during this program because lifting heavy works those muscles, and those muscles need FOOD! It's been so nice and freeing to trust my body and eat what nourishes and fuels it, as well as what tastes just plain GOOD. I feel more energized and nourished, which is an awesome feeling. So, here is a typical day of eats!

Typically, after my morning workout, I have my chocolate shakeology! I blend it with coconut milk, ice, water, and sometimes a handful of spinach. It's delicious and the perfect, refreshing fuel after a tough workout! And because this day was an extra hungry day, I had a banana with peanut butter as well! Gotta feed the beast!

Around 9am, my coworker and I make coffee and have a mid-morning snack. I had my apple and a peanut butter cookie Larabar...so addicted to these! They are delicious and really fill me up till lunch time! For lunch, I almost always pack a lunch, but on this day, we decided to order from our favorite Mediterranean place! I got a veggie plate which contained falafel, hummus, mutabel (an eggplant dip), tabbouleh, grape leaves, tons of salad, and pita! And I had some carrots on the side too!

This lunch definitely filled me up and kept me satisfied for a while. I came home and got the baking itch, so I decided to whip up a healthified version of white chocolate macadamia nut cookies! Click here for the recipe!

I thoroughly enjoyed one of these fresh from the oven while doing my book club reading! We are reading Emma and I am so engrossed in this novel! I'm reading about 5 books right now...#bookwormprobs...but this is one I cannot put down! Oh Jane Austen, your writing is addictive! 

Dinner was a hit, especially with the hubby! As he was eating he literally said..."oh my goodness, I'm so glad I married you." Umm yea, lol...good thing I love to cook! So here is my hint: cajun salmon from Trader Joe's! It's pre-seasoned (but super spicy so beware!!!!) I served it up with some steamed veggies and oven-roasted fries! 

We ended the night with some reading and relaxing. It's always nice to have a no-TV night at home, because the TV can totally suck us in! We decided to keep the electronics off last night and read and talk. I highly recommend it! :) 

So as you can see, there are a lot of plants going into this body of mine (veggies, fruits, whole foods) as well as some treats (a cookie!) It's all about balance, and as long as most of your diet consists of those healthy foods, there is room for a treat now and then. I call them "all the time foods" vs. "sometimes foods." Try it sometime :) and especially with a program like Hammer and Chisel, there is NO room for restricting calories or nutrients! This program is SO intense and builds strong and lean muscles, which need food for fuel! So fuel up, girl! And don't be scared of food.

Want to give this program a try too? It's seriously been life-changing! Email me at TveenRD@gmail.com for some more info, or fill out the form below! Have a wonderful rest of your day!

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