Feel your best by eating well

One thing I've learned along the way is that you can exercise as much as you want...but unless you are eating healthy, your progress will be impeded and you just won't feel well.  An intense workout can be completely 'undone' by junk food and unhealthy meals.  To some this might sound discouraging, but you can turn it around and realize you are in control.  This post is intended to give some tips so you can feel your best.

The best advice I can give is to visit a licensed nutritionist.  They will help you tailor a diet based upon your individual need.  There are so many variables to consider (genetics, allergies, vitamin levels, etc.) that it's practically impossible to have a one size fits all diet and nutrition plan.  In addition, your goal may be different than someone else's...depending if you're looking to lose weight or build muscle, the diet and nutrition plan could look vastly different.  I'd also recommend a nutritionist over a general medical doctor.  This is nothing against general practitioners...they are amazing at what they do, but they don't get a lot of training in nutrition specifics.  Make sure that you have a discussion with your nutritionist on proper vitamin levels and supplement as necessary.

Eating healthy makes you feel better and builds a strong immune system.  In my opinion, it's even more important than daily exercise.  It's not always fun, but over time you will notice a difference in how you feel during the day (energy levels, mental clarity, etc.).  If I go long stretches of eating healthy and then switch to less healthy meal...I'll feel the difference almost right away!  In a lot of cases, you might not even realize that you're not at 100% because your body has become accustomed to unhealthy habits.  So please, give it a try & complement a healthy diet with daily exercise.  If you haven't already done so, check out my prior blogs here that contains tips on getting started, compiling data, and getting into daily routines. 

All that said, I will share three simple guidelines that have helped me keep healthier diet.  I'll list them out here and then expand a bit down below.  

1. Read food labels!  If you can't pronounce it, don't eat it
2. Cut out carbs & sugar as much as possible
3. Treat yourself!

Read food labels! 

This is one that takes some getting used to.  Before buying anything at the store (or online), read the labels.  In particular, I look for a couple of key things.  First, I check the sugar content and look over the nutritional facts.  As much as possible, I steer clear of added sugar or high carb content (more on that below).  I also want to make sure the ingredients have high nutritional value, low to zero trans fat, and ingredients that I can pronounce.  The more preservatives or processed the food is...the worse it will make you feel.  

 The perimeter of the grocery store has raw unprocessed food 

The best advice I've heard & read is to stick to the perimeter of the grocery store.  This is where you'll find real food (vegetables, fruits, fresh meats, etc.).  The inner aisles is where all the processed foods lie.  Trust me, I know it's hard to find time to cook meals from scratch...but if you buy fresh (not boxed) ingredients, your body and mind will thank you.  I believe that all the preservatives and other chemicals in processed foods makes it harder for our bodies to digest and ultimately makes us feel sluggish and not live up to our potential.  I also know it's nearly impossible to cook meals from scratch all the time...lets face it, we live increasingly busy lives...but if you take one things away from this blog post, it's that I hope you give it a try and see how you feel.

When possible cook meals from raw ingredients

Lastly on this topic, if you can afford it I'd suggest buying organic when you can.  This keeps with the natural ingredient theme above and in my opinion can limit exposure to unnatural ingredients.  In addition to organic, for those that eat beef try grass fed and for fish/seafood try wild caught vs. farm raised.  Some research suggests there are benefits to grass fed vs. non grass fed beef. 

Cut out carbs and sugar as much as possible

Not too much to say about this one but this has made a big impact for me.  I really try to limit my carb and sugar intake.  If you start reading food labels, you will be shocked to learn how many products contain added sugar (or worse sugar substitutes).  

Limit sugar as much as possible & check food labels for sugar content

Generally speaking, anything 'low fat' will be replaced with excess sugar to make it taste better...and actually be much worse for you, in my opinion.  There is research that suggests sugar can lead to weight gain (empty calories), inflammation, and other health detriments.  I have found success cutting sugar out where possible...bottom line I feel better when I don't consume it.  One particular item to caution people on is fruit smoothies.  These generally are loaded with sugar (even if its just the natural sugar from the fruit itself) and can be depleted of the fiber content (depending on how the smoothie was made).  I'd suggest just eating the raw fruit itself.  Another  'quick win' is to ditch soda completely and replace with water or seltzer (you can add your own flavors: lemon, fruit, etc.). 

Your body does need carbohydrates to function properly.  Speak to a licensed nutritionist on any diet changes you may want to make.  For me, I've found success cutting out unnecessary carbs by reducing bread, pasta, and starchy vegetables.  There are countless articles, blogs, and studies that will walk you through all the nuances in carb intake (simple vs complex, etc.).  This blog is meant share benefits I've found and I simply feel better when I don't eat a lot of carbs.  My body tends to feel sluggish if my carb intake increases.  A simple change like eating a hamburger without a bun is something that's easy to do.  

Being vigilant on reading food labels will help monitor your carb intake.  For example, beans and legumes can contain surprisingly high amounts of carbs.  However, in that case I tend to look at the net between the fiber content and the carb content.  Basically, the lower the net amount between carbs minus fiber the more likely I will eat it (fiber good, carbs bad).  Again, speak to a nutritionist to determine what will work best for you.

Treat yourself!

This last section is really important.  Live a little!  Don't beat yourself up if you stray from your dietary goals.  Have a 'cheat meal' or 'cheat day' if you need it.  The important thing is to stick to an overall plan.  I've found that strict diets tend not to work in the long-term.  Your body and mind will let you know if you're straying too much from your diet and nutritional goals.  Be disciplined to stick to a healthy plan but don't be afraid to stray in moderation.

 Don't be afraid to treat yourself in moderation...live a little!

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