The number one question I am asked as a health coach - Part 1

The #1 question my clients ask is “what should I eat?”  While I firmly believe there is no one diet that is perfect for everyone I do think starting with whole foods is typically never a bad idea. This is because the American diet is approximately 60% processed food. 

Why does that matter?

• Those who consume a diet high in processed food average 500 more calories a day

• For every 10% of your diet that is processed your risk of death goes up 14%

The problem with processed food:

• It’s hyper-palatable and addictive

• Loaded with chemicals

• Devoid of nutrients

• Calorically dense

• Typically higher in fat, salt, and sugar

When we eat processed food our body

• Becomes addicted

• Is malnourished AND still hungry

• Burdened by toxins which can lead the body to store extra fat

• Inflamed

"We don’t put 60% water in our gas tank and expect our car to run well but that is exactly what we ask our body to do"

That is why when people ask “what should I eat?” I encourage them to transition to whole foods first.  Many times, they feel better and lose weight with that one simple change.

What does it look like to eat a whole foods diet?

• Protein

• Plants

• Fat

• Fiber

• Fluids

PROTEIN:

I have yet to work with a female who was getting enough protein.  Protein becomes even more important as we age because:

• It maintains muscle and bone mass

• It is necessary for tissue repair

• It is crucial for maintaining blood glucose control

• It increases your metabolism

• It causes very little change to blood sugar

• You start losing muscle at age 30

• You lose 1% muscle mass / year after the age of 50

• Loss of muscle mass and strength increases mortality

• Muscle is considered the organ of longevity

The ACSM (American College of Sports Medicine) recommends 0.5 - 0.8 grams per pound to GAIN muscle mass and many other experts recommend even more.

TAKE AWAY: If you aren’t actively trying to keep muscle through strength training and adequate protein intake you will lose it!

"The food you eat is only as good as the food it ate"

Not all protein is created equal.  The food you eat is only as good as the food it ate. If the animal you’re eating ate grass sprayed with herbicides and pesticides, glyphosate sprayed GMO grain, growth hormones and antibiotics so are you!

 Aim for :

• Organic grass finished beef, bison, lamb etc

• Organic free range / pasture raised chicken and eggs

• Wild caught fish

• Organic nuts, seeds, and dairy

• Organic protein powders, beans and legumes

KNOW YOUR PORTION SIZES

• 1 oz / size of a finger = 7 grams protein

• 3 oz / size of a deck of cards  = 21 grams protein

• 1/2 cup chopped chicken = 21 grams protein

• 1/2 cup of crumbled hamburger = 26 grams protein

• 1/2 cup of chopped salmon = 34 grams protein

You can also purchase a food scale to use to ensure you are getting adequate portions.

Resources for looking up nutritional values: Cronometer.com and Nutritionvalue.org

One of my favorite resources for locating high quality farm raised foods is www.eatwild.com 

Simply click on your state to locate the farmers in your area.

PLANTS:

We need 9-13 servings of plants in a variety of color just to prevent chronic disease. Don’t panic! The serving size is only ½ cup cooked or 1 cup leafy greens.  Of course, we want to consume organic as much as possible to avoid GMO’s, herbicides and pesticides.  The EWG dirty dozen clean 15 is a good resource for avoiding pesticides in your produce.

• Prioritize non starchy / lower glycemic plants to keep blood sugar stable

• Add herbs and spices for flavor ( they count as one of your servings of plants! )

• Prepare with healthy fats

Eat the R A I N B O W

You have heard the term eat the rainbow and the reason is the phytonutrient benefits are different in each color. When we miss eating a certain color our body can be deficient in that nutrient. Ever wondered how the different colors help your body? Well here you go!

RED

• Anti-cancer

• Anti-inflammatory

• Cell protection

• Gastrointestinal health

• Heart health

• Hormone health

• Liver health

ORANGE

• Anti-cancer

• Anti-inflammatory

• Cell protection

• Immune health

• Anti-bacterial

• Reduced Mortality

• Reproductive health

• Skin health

• Source of Vit A

YELLOW

• Anti-cancer

• Anti-inflammatory

• Cell protection

• Cognition

• Eye health

• Heart Health

• Skin Health

• Vascular Health

GREEN

• Anti-cancer

• Anti-inflammatory

• Brain health

• Cell protection

• Hormone balance

• Liver health

• Heart health

• Skin health

BLUE / PURPLE / BLACK ( The least eaten colors )

• Anti-cancer

• Anti-inflammatory

• Cell protection

• Liver health

• Heart health

• Cognitive health

WHITE / BROWN / TAN ( The most commonly eaten colors)

• Anti-cancer

• Anti-microbial

• Cell protection

• GI health

• Heart health

• Hormone health

• Liver health

Ideas for adding COLOR to your meals

Breakfast 

• Eggs with roasted veggies and mushrooms

• Paleo breakfast casserole

• Smoothie with mixed baby greens, cauliflower rice, mixed berries, chia or hemp seed, avocado, collagen, and pea protein

Lunch

• Salad topped with roasted veggies and chicken

• Salad topped with berries, almonds, mandarin orange and chicken

• Chicken vegetable soup

• Taco soup

Dinner

• Herb roasted chicken and sheet pan veggies

• Grilled burgers/chicken, green beans with 3 bell pepper blend, sweet potato and side salad

• Curry with zucchini, squash, sweet potato, and cauliflower rice

• Sheet pan dinners

Smoothie Recipe:

• 2 cups baby greens

• 2 scoops zint collagen

• 1 scoop ORA so lean and so clean plant based vanilla superfood protein

• 1 scoop greens first powder

• ½ cup frozen cauliflower rice

• ½ cup frozen mixed berries

• 1 tbsp hemp seeds

• 1 TBSP MCT oil

• Water to desired thickness

You can order the powders mentioned above at 20% off on my website under favorite resources or at this link: https://inspiredwell.org/resources

In my next post I will cover fat, fiber, fluid and implementation guidance. See you soon!