All Things Nutrition; The Do's and Don'ts

Being healthy is easier said than done. Working out and eating healthy are both lifestyle changes that can be hard to implement. I've learned a lot over the years on my fitness journey and I would like to particularly touch on the key ways to improve your nutrition without making sacrifices you can't keep long-term. This is a guide for anyone that is interested in getting fit from the inside out.

DO: The first tip to starting a healthy lifestyle is to eat something you love mixed with something healthy. It's harder to eat right if it doesn't taste good. Eating healthy doesn't have to be stressful. For example, melting cheese on broccoli, great idea. Do whatever you need to do to get your nutrients in. Another example is putting kale, spinach, beets, ginger etc. in a chocolate protein smoothie to mask the taste. That way you're consuming the nutrients in a way that tastes good.

DONT: Dieting is something you should never do. For example, cutting out carbs, cutting your calorie intake in half etc. are both things that no one can do long-term. Why? Carbs are ESSENTIAL for daily functioning. Yes, there are good carbs that we all should consume. In addition, cutting your calories in half will work for a bit until you go back to eating a healthy amount of calories and you gain all the weight back, and some. It's important to realize that dieting is only temporary. If you want real results, you have to make reasonable changes. For example, balancing your meals with different serving sizes of proteins, carbs, veggies, fruits etc. Attempting to limit your sugar intake is not a diet, it's a lifestyle choice. I personally, have completely cut out gluten from my diet. I'm not saying this is right for everyone, but I have benefited from avoiding it. For those of you that don't know, gluten is a protein used to bind breads and flour together, like glue. It is not necessary to make bread and there are many alternatives that do not contain gluten such as brown rice flour and lentil flour. Gluten is something that commonly causes inflammation in the body, slowing down metabolism, affecting skin, and slowing digestion. Now what I'm suggesting is that you do your research and experiment with what foods make you feel sluggish and what makes you feel satisfied and full. Those foods that make you feel bloated or uncomfortable, should be the first thing you eliminate. Dairy and soy are both common foods that can affect digestion and skin as well. Your body is the best tool you have available to figure out what nutritional plan works for you.

DO: Be aware of what you're consuming. The fact is that organic products are made for a reason. To put this into perspective, things that aren't organic are clearly doing something wrong otherwise there would be no such thing as "organic". What large food companies are doing is pumping animals with chemicals and steroids to make them larger for more meat for the consumer. The animals are fed animal by-products instead of plants. In addition, these industries are keeping animals in close quarters causing stress and an increase in cortisol levels. When we eat meat, cheese, milk etc. we are also consuming that cortisol. Organic farms are exactly the opposite. When you're shopping, read the ingredients labels and know what you're buying. Especially packaged foods like protein bars or "healthy" snacks. One ingredient in particular that everyone should avoid at all costs is High Fructose Corn Syrup. Why? Basically this is liquid sugar which causes your body to crave more sugar, which persists into you consuming sugar on a daily basis and consistently gaining weight. Europe has actually completely banned this ingredient from consumption. Another ingredient you should be aware of is Trans Fats. Trans fats are saturated fats that essentially extend the shelf-life of packaged foods. The United States is the only country that has not banned this ingredient. Trans fats have been directly linked to clogged arteries and heart disease.

DONT: Lastly, don't be so hard on yourself. It's not the end of the world if you eat a cookie. Limiting yourself is one of the worst things you can do. Making your nutrition feel like a chore is not motivating to keep on track. Having cheat days is okay. Remember that progress is not going to happen overnight. Eating right and working out will never hurt you or make you disappointed. Stay on track to get lean from the inside out because truly, you are what you eat.

♡ Alyssa