Everything You Think You Know about Nutrition is Wrong and it’s Making you Fat and Tired

 In Health & Diet, Nutrition, The Spark Institute

Oh my gosh – nutrition and diet info is everywhere!

And each expert and association tries to lead you in their direction because they know best and their advice is going to help you.  Right?

Well, maybe…

Everyone has heard (and maybe lived through) the intense focus on how much you eat.  This has gotten way too much attention because while this 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 (i.e. how much you eat) is being drowned out with research on other factors that may be just as important.  Don’t get me wrong limiting calories, carbs or fat can certainly help you lose weight but that’s simply not the only factor for long-term weight loss and maximum energy for everyone.

When the intense focus on how much we ate didn’t work in the long-run it wasn’t really a surprise. We kinda knew that already, didn’t we?

You can certainly still continue to count your calories, carbs, and fat but don’t forget to also pay attention to what you eat.

Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods).  This simple concept is paramount for weight loss, energy, and overall health and wellness.

Every day this is what you should aim for:

  • A colourful array of fruits and veggies at almost every meal and snack. You need the fiber, antioxidants, vitamins, and minerals.
  • Enough protein. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism).
  • Healthy fats and oils (never “hydrogenated” ones). There is a reason some fatty acids are called “essential” – you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads.  Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible.  You don’t need to overdo it here.  Just make sure you’re getting some high-quality fats.

How you eat and drink

Also pay attention to how you eat and drink.

Studies are definitely showing that this has more of an impact than we previously thought.

Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?

When it comes to how you eat let’s first look at “mindful eating”.

Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite.  Notice and appreciate the smell, taste and texture.  Breathe.

This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.

This 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?

Thought so!

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And don’t forget about drinking your food.

Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness.

Don’t get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack.  And don’t gulp it down too fast.

If your smoothies don’t fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia 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

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

Add ingredients to blender in order listed (you want your greens on the bottom by the blade so they blend better and have the chia on the bottom to absorb some liquid before you blend).

Wait a couple of minutes for the chia seeds to start soaking up the almond milk.

Blend, Serve and Enjoy!

Tip: Smoothies are the ultimate recipe for substitutions.  Try swapping different greens, fruit or seeds to match your preference.

Bonus: Chia seeds not only have fiber and essential omega-3 fatty acids but they contain all of the essential amino acids from protein.

 

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

Recommended Posts
Showing 40 comments
  • Ines

    It’s going to be end of mine day, except before finish I am reading
    this great piece of writing to increase my know-how.

  • Elsa Spinks

    I’m extremely impressed along with your writing abilities and also with the format on your weblog. Is that this a paid theme or did you customize it yourself? Anyway stay up the nice high quality writing, it is rare to peer a nice weblog like this one nowadays..|

  • Coleman Longoria

    Howdy I am so happy I found your weblog, I really found you by accident, while I was looking on Bing for something else, Anyhow I am here now and would just like to say many thanks for a incredible post and a all round thrilling blog (I also love the theme/design), I don’t have time to read through it all at the minute but I have bookmarked it and also added in your RSS feeds, so when I have time I will be back to read more, Please do keep up the awesome work.|

  • Marlon Eva

    After I originally commented I appear to have clicked the -Notify me when new comments are added- checkbox and now whenever a comment is added I recieve 4 emails with the same comment. Perhaps there is a way you can remove me from that service? Thank you!|

  • Iva

    Since the admin of this website is working, no uncertainty very shortly it will be famous,
    due to its feature contents.

  • Reta Goldwyn

    Τhanks a lot for sharing this with all folks you actuallyunderstand what you’re talking approximateⅼy! Bookmarked.Please also twlk over with my siote =). Wecan have a link channge agreement amkong us

  • Latanya Pignataro

    Some genuinely nice and utilitarian info on this internet site, besides I think the layout has fantastic features.

  • Hugh Panter

    Hello, Neat post. There is an issue with your website in web explorer, would check this… IE still is the marketplace leader and a large section of folks will miss your great writing due to this problem.

  • Charley

    Excellent way of describing, and nice article to take facts about my
    presentation focus, which i am going to present in college.

  • Cathi Geisel

    I like this post, enjoyed this one thanks for posting. “The world is round and the place which may seem like the end may also be only the beginning.” by George Baker.

  • Kent Arnsworth

    naturally like your website but you have to test the spelling on quite a few of your posts. Several of them are rife with spelling problems and I to find it very troublesome to inform the truth nevertheless I’ll certainly come again again.

  • Jamar Bringle

    Merely a smiling visitor here to share the love (:, btw great style and design. “Reading well is one of the great pleasures that solitude can afford you.” by Harold Bloom.

  • Olivia

    This is my first time go to see at here and i am truly happy to read all at single place.

  • Gilberto Goshen

    Dead written articles, Really enjoyed examining.

  • Cassidy Guynup

    I have recently started a web site, the information you provide on this website has helped me tremendously. Thank you for all of your time & work. “One of the greatest pains to human nature is the pain of a new idea.” by Walter Bagehot.

  • Susan

    I blog often and I really thank you for your content.
    This article has really peaked my interest. I am going to take a note of your blog
    and keep checking for new information about once a week.
    I opted in for your RSS feed as well.

  • Lynette

    Excellent article! We are linking to this great post on our site.

    Keep up the great writing.

  • Lawrence Brule

    I like what you guys are up too. Such intelligent work and reporting! Keep up the excellent works guys I have incorporated you guys to my blogroll. I think it’ll improve the value of my site :).

  • 파워볼

    When it comes to the jackpot, there are some striking variations amongst the Australian and the US Powerball.

  • Deandre

    Great article! This is the type of info that are supposed to be shared
    around the internet. Disgrace on Google for now not positioning this
    publish upper! Come on over and seek advice from my website .
    Thank you =)

  • Patti

    Now I am going to do my breakfast, afterward having my breakfast coming over
    again to read more news.

  • Elisa

    Excellent blog post. I absolutely appreciate this site.
    Stick with it!

  • Rosanne Wyly

    Just wanna remark on few general things, The website design is perfect, the content is rattling wonderful : D.

  • Kellie Minzenmayer

    I regard something really special in this site.

  • Samuel Lichtig

    Very interesting subject , thankyou for putting up. “Everything in the world may be endured except continued prosperity.” by Johann von Goethe.

  • Carlo Denes

    I haven’t checked in here for some time because I thought it was getting boring, but the last several posts are good quality so I guess I’ll add you back to my daily bloglist. You deserve it my friend 🙂

  • Tuan Feeley

    Fantastic site. A lot of helpful information here. I’m sending it to some pals ans also sharing in delicious. And obviously, thank you for your effort!

  • Joshua Vardy

    It is in point of fact a nice and helpful piece of info. I am glad that you just shared this useful information with us. Please keep us up to date like this. Thank you for sharing.

  • Lacy

    Why viewers still use to read news papers when in this technological
    world all is presented on net?

  • Orval Giacomo

    Thanks for helping out, wonderful info. “It does not do to dwell on dreams and forget to live.” by J. K. Rowling.

  • Shane Klaus

    I have been surfing on-line more than 3 hours nowadays, yet I by no means found any interesting article like yours. It’s pretty price enough for me. In my opinion, if all web owners and bloggers made excellent content material as you did, the internet might be much more helpful than ever before. “We are not retreating – we are advancing in another Direction.” by Douglas MacArthur.

  • Raina

    It is not my first time to pay a visit this website, i am visiting this web page
    dailly and take good facts from here everyday.

motivationcoffee