The question I hear more than anything when talking to people about their health is “Lynn, what should I eat? I just want to know how to eat healthy without being on a diet.”
My answer to that is, “great, because I don’t believe in diets.”
I can remember this very same question going through my head before I figured out what “healthy” eating really meant. It seemed like is should be so simple, yet, no one could give me a reasonable definition.
So, I’ve finally figured it out, and, while I will tell you that it’s pretty simple, it’s not a “one size fits all” answer. Before I start getting into the details, I think I need to set this up just a little.
You’ve heard the saying “Eat to Live, not live to eat”, right?
Unfortunately, this idea is not the way of our culture. We have developed a lifestyle of enjoyment, consuming far too many calories from foods that are low in overall nutritional richness. Choosing foods that our body needs, like nutrient dense, whole vegetables and fruits, is often far from our thoughts.
The result is that, as a society, we are excessively overweight and developing chronic health conditions in epic proportions.
The idea of “eating to live” requires some guidelines. This is what helped bring a few “aha” moments in my LIFE.
Here are a few things to focus on:
- Eat for a steady blood sugar balance – your body can only handle so much of a sugar load at one time. When you over-consume sugary foods and foods high in simple carbs, like breads, crackers and pastas, they cause a quick spike in blood sugar. Your body then stores the excess sugar as fat, hoping to use it later. As you continue to eat more of these foods throughout the day, your body never has a chance to utilize these stored sugars. (Here is a link that explains this process: https://www.drberg.com/blog/food-that-fixes-hypoglycemia).
This is extremely hard on the body, causing ‘insulin resistance’ and creating that internal inflammation that everyone is talking about.
Instead of eating these simple carbs, try choosing foods that contain more fiber. Check out this list for ideas: https://www.healthline.com/nutrition/22-high-fiber-foods.
Also, don’t overdue the protein as too much protein can also convert to insulin. Watch this short video to learn more: https://www.drberg.com/blog/can-too-much-protein-make-you-fat
- Eat foods that create healthy cells – cells are in every part of your body – cells make your tissues, tissues make your organs, organs make your systems and systems make your entire body. (https://www.cellnutrition.com/pages/education)
Everything you eat or ingest causes a signal that gets sent to your cells. These signals influence your mood, how you feel and your overall health.
Foods rich in vitamins and minerals promote healthy cell communication. Phytonutrients found in broccoli, spinach, turmeric, grapes (to name a few), are also beneficial. Read this article from Dr. Oz to learn more: http://blog.doctoroz.com/oz-experts/cellular-nutrition-healthy-cells-mean-a-healthy-you
- Eat foods that are best for YOU! – this is where testing is beneficial. Do you have a gluten intolerance? How about diary? You won’t really know until you’re tested. Did you know that seemingly healthy foods can be bad for YOU? My husband discovered that his body didn’t react well to cashews, yet he was eating them nearly every day.
Eating foods that your body doesn’t tolerate well causes a reaction by your immune system, This, too, leads to inflammation. It also causes improper absorption of vitamins and minerals, poor cellular function and hormonal imbalances. https://www.viome.com/our-science?refcode=Weber
Learn how to eat the foods that are best for your body, thus supporting the absorption of nutrients and removing this constant burden on your immune system: https://www.viome.com/?refcode=Weber
Avoiding foods with additives, preservatives and colorings – foods containing these items have been linked to a variety of health issues: https://www.health.harvard.edu/blog/common-food-additives-and-chemicals-harmful-to-children-2018072414326
Foods containing genetically modified organisms (GMO’s) are also a big problem. Here’s an article that goes into detail: https://www.organicconsumers.org/news/spilling-beans-unintended-gmo-health-risks
Using these guidelines is a great place to start in learning “what to eat”. Once you have these concepts down, selecting foods for your family becomes much easier. You will also feel confident knowing that you are providing them with the highest nutrition to support healthier results.
If, at first, this seems overwhelming, just pick one of these categories to start with. It’s not about starting BIG, it’s about just starting.
I hope you find this information helpful. My goal is to simplify the mystery behind preventative self-care and to share the best tips for healthy living.
If there’s anything you would like to know more about, feel free to comment.
The information in this post is not intended to be used as medical advice. It is the opinion of the author and supported through the suggested links. Before making any significant changes to your eating plan, it is best to seek the guidance of your health care provider.
With the exception of Viome. I do not receive any funds from the attached links,