Ultimate U Fitness
Blog Post

What You Know About Healthy Eating is Wrong & Making You Fat

Date:  19th October 2017         Category:  Health, Nutrition,

Oh my gosh – nutrition and diet info is everywhere!

And each expert and association tries to lead you in their direction because
they know best and their advice is going to help you.  Right?

Well, maybe…

Everyone has heard (and maybe lived through) the intense focus on
how much you eat. 
This has gotten way too much attention because while this does affect
your weight and energy level, it’s certainly not the “holy grail” of health. 

Let’s focus a bit more on the often overlooked (and proven) benefits of what
you eat and drink and how you eat and drink it.

What you eat and drink

The “calories in, calories out” philosophy (i.e. how much you eat) is being
drowned out with research on other factors that may be just as important.
 
Don’t get me wrong limiting calories, carbs or fat can certainly help you
lose weight but that’s simply not the only factor for long-term weight loss
and maximum energy for everyone. 

When the intense focus on how much we ate didn’t work in the long-run it
wasn’t really a surprise.

We kinda knew that already, didn’t we?

You can certainly still continue to count your calories, carbs, and fat but
don’t forget to also pay attention to what you eat. 

Ideally, you need a varied diet full of minimally-processed foods
(i.e. fewer “packaged” “ready-to-eat” foods). 
This simple concept is paramount for weight loss, energy,
and overall health and wellness.

Every day this is what you should aim for:

A colourful array of fruits and veggies at almost every meal and snack.

You need the fiber, antioxidants, vitamins, and minerals.


Enough protein. Making sure you get all of those essential amino acids
(bonus: eating protein can increase your metabolism).

Healthy fats and oils (never “hydrogenated” ones).

There is a reason some fatty acids are called “essential” 
- you need them as building blocks for your hormones and brain
as well as to be able to absorb essential fat-soluble vitamins from your 
uber-healthy salads.                       

Use extra virgin olive oil and coconut oil, eat your organic egg yolks
and get grass-fed meats when possible.

You don't need to overdo it here.
Just make sure you're getting some high-quality fats.


How you eat and drink



Also pay attention to how you eat and drink.


Studies are definitely showing that this has more of an impact than we 
previously thought.


Are you rushed, not properly chewing your food, and possibly suffering from 
gastrointestinal issues? 

Do you drink your food?


When it comes to how you eat let's first look at “mindful eating”.



Mindful eating means to take smaller bites, eat slowly, chew thoroughly, 
and savour every bite.  
Notice and appreciate the smell, taste and texture.
Breathe.



This gives your digestive system the hint to prepare for digestion and 
to secrete necessary enzymes.



This can also help with weight loss because eating slower often means 
eating less.  Did you know that it takes about 20 minutes for your 
brain to know that your stomach is full?



Thought so!



We also know that more thoroughly chewed food is easier to digest and 
it makes it easier to absorb all of those essential nutrients.



And don't forget about drinking your food. 



Yes, smoothies can be healthy and a fabulously easy and tasty way 
to get in some fruits and veggies (hello leafy greens!) 
but drinking too much food can contribute to a weight problem 
and feelings of sluggishness. 



Don't get me wrong a green smoothie can make an amazingly 
nutrient-dense meal and is way better than stopping for convenient 
junk food – just consider a large smoothie to be a full meal not a snack.
And don't gulp it down too fast.



If your smoothies don't fill you up like a full meal does try 
adding in a spoon of fiber like ground flax or chia seeds.



Summary:

Consider not only how much you eat but also what and how you eat it.



Recipe (Smoothie meal): Chia Peach Green Smoothie



Serves 1



handful spinach

1 tablespoon chia seeds

1 banana

1 chopped peach

1 cup unsweetened almond milk



Add ingredients to blender in order listed (you want your greens on the 
bottom by the blade so they blend better and have the chia on the 
bottom to absorb some liquid before you blend).



Wait a couple of minutes for the chia seeds to start soaking up the 
almond milk.



Blend, Serve and Enjoy!



Tip: Smoothies are the ultimate recipe for substitutions.  

Try swapping different greens, fruit or seeds to match your preference.



Bonus: Chia seeds not only have fiber and essential omega-3 fatty 
acids but they  contain all of the essential amino acids from protein.




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