Is what (and how) you’re eating making you fat and tired?

Nutrition and diet information seems to be available everywhere, and each expert and organization tries to lead you in their direction because they believe that they know best and their advice is going to help you not be fat and tired.  Right? Well, maybe.

We’ve all heard–and maybe lived through–the intense focus on how much we eat.  This  aspect of wellness has gotten way too much attention because although it 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, with its concentration on how much you eat, is being drowned out by research on other food and nutrition factors that are just as important.  Don’t get me wrong: limiting calories, carbs, or fat can certainly help you lose weight.  However, that’s not the only factor to zoom in on to avoid being fat and tired.  

When the intense focus on how much we ate didn’t work in the long run, it really wasn’t a surprise.  Most of us already had a sense that that wasn’t the correct move, or the only move.

The thing is, you can certainly continue to count your calories, carbs, and fat, but it’s vital that you pay attention to what you eat. 

Ideally, you need a varied diet full of minimally processed foods.  The goal is to consume fewer packaged or ready-to-eat convenience “foods.”  This simple concept is paramount for weight loss, energy, and overall health and wellness.

Here’s what you should aim for every day to avoid feeling fat and tired:

• A colorful array of fruits and veggies in almost every meal and snack. You need the fiber, antioxidants, vitamins, and minerals that fruits and veggies bring to the table.
• Enough protein. Make sure that you get all of your essential amino acids.  Bonus: eating protein can boost your metabolism and make losing fat and gaining energy far easier.
• Healthy fats and oils; nothing hydrogenated ever, please!  There is a reason why some fatty acids are called “essential”: you need them as building blocks for your hormones and brain.  You also use them to absorb essential fat-soluble vitamins from your uber-healthy salads (you ARE eating salads, right?).  Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats whenever possible.  You don’t need to overdo it here; just make sure you’re consuming some high-quality fats.

How you eat and drink 

You also want to pay attention to how you eat and drink.  Studies are showing, more and more, that the “how” of our food consumption has a far greater impact than we previously thought.

Mindful eating

• Do you rush through your meals?
• Are you chewing your food thoroughly?
• Do you suffer from gastrointestinal issues?
• Do you drink your food?

Mindful eating involves taking smaller bites, eating slowly, chewing thoroughly, and savoring every bite.  Notice and appreciate the smell, taste, and texture of your food.  Be present with your meal and your surroundings.  Breathe.  All of these sensory choices give your digestive system well-needed hints in order to prepare for digestion and to secrete necessary enzymes for digestion.

Mindful eating 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?  No?  You’re welcome! 😉 

We also know that more thoroughly chewed food is easier to digest and makes it easier for your body to absorb essential nutrients.

Drinking your food

Although smoothies can be healthy, tasty, and a super-easy way to incorporate fruits and veggies (hello, leafy greens!) into your diet, drinking too much food can contribute to weight problems and sluggishness (aka fat and tired syndrome). 

Don’t get me wrong: a green smoothie can make for an amazing nutrient-dense meal and is way better than picking up junk food from a fast food joint.  You simply have to make sure that you treat a large smoothie (anything over 20 ounces) like a full meal, not a snack.  And please don’t gulp it down too quickly!

If your smoothies don’t fill you up like a full meal normally would, try adding in a spoon of fiber by way of chia seeds, ground flax seeds, or hemp 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

Ingredients

• handful spinach
• 1 tablespoon chia seeds
• 1 banana
• 1 chopped peach
• 1 cup unsweetened almond milk

Directions

1. Add ingredients to blender in the order in which they are listed.  You want your greens on the bottom, close to the blender blade, so they blend better, and place the chia seeds near the bottom to absorb some liquid before you blend.
2. Wait a couple of minutes for the chia seeds to start soaking up the almond milk.
3. Blend, serve, and enjoy!

Tip: Smoothies are the ultimate recipe choice when it comes to substituting ingredients.  Try different leafy green veggies (romaine lettuce, kale, arugula), fruits, or seeds that are more your preference.

Bonus: Chia seeds not only contain fiber and essential omega-3 fatty acids but also all of the essential amino acids from protein. The more the merrier!

References:

http://summertomato.com/wisdom-wednesday-salad-dressing-is-your-friend

https://authoritynutrition.com/20-reasons-you-are-not-losing-weight/

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

How much attention do you pay to not just how much or what you eat, but how you eat?  Are you struggling with feeling fat and tired?