[Part 4] What The Heck Do I Eat?
Today you’re going to learn about what to eat. For starters, you’re not going to hear what you “can’t” eat.
We get enough messaging about dieting, restricting and what we can’t eat; so that’s not what this email is about.
What you will learn is how to improve your nutrition with less stress, zero dieting, and no meal plans.
Nutrition Secret #4: Focus on Addition,
Not Subtraction
I don’t know about you, but anytime that I’ve focused on the foods I can’t eat, I’m just freakin’ hungry!
Focusing on what you can’t eat puts you in a scarcity mindset, which can make you feel stressed, anxious, and has you thinking about food all day long. Which is NOT FUN!
It’s more effective and sustainable to focus on adding healthful foods to your plate, rather than subtracting the “bad foods.”
When you add in nutrient-dense foods, you get better nutrition and also naturally crowd out the less nutrient-dense stuff.
Here are the three additions I recommend, whether your goal is to build strength, lose fat, or something else entirely.
Addition #1: PROTEIN
Protein is one of the three macronutrients your body needs to function, but it also has a lot of other advantages for your health and fitness goals.
Your body burns more calories digesting protein compared to carbs and fat.
Protein provides the building blocks your muscles need to repair, so eating more of it will help you build more muscle as you strength train. Plus, having more muscle increases the calories your body burns while exercising and at rest.
Protein helps maintain bone density as you age.
Protein will help you feel more satisfied so that you eat less and stay satisfied longer after your meal.
A simple start to getting more protein is to make sure you are adding it to as many meals and snacks as possible.
Some protein options include meats, seafood, eggs, dairy, beans, legumes and certain grains like quinoa. Protein powders and bars can also be useful when you aren’t able to get it from a whole-food source.
Addition #2: VEGETABLES & FRUIT
Adding fruits and veggies to your day has the power to:
Provide your body with fiber, which helps you feel less hungry and keeps your digestive system running smoothly.
Supply vitamins, minerals, and micronutrients for your body to function optimally.
Add volume to meals and help “crowd-out” less nutrient-dense foods.
Help you feel fuller without adding a lot of calories.
Your strategy should be to “Chase The Rainbow” and add a colorful mix of produce to each meal throughout the day.
Fresh, canned, or frozen — every version of produce is acceptable. Just watch for added sugars and sodium in the canned versions. Add greens to a smoothie, veggies into your eggs, and snack on raw veggies with hummus.
Addition #3: WATER
Most of us don’t drink enough water on a daily basis. Staying hydrated helps you and your body:
Have more energy throughout the day.
Have more strength and energy for your workouts.
Concentrate and focus better.
Clear metabolic waste out faster, thus speeding up your post-workout recovery.
Eat less in a meal and feel more satisfied.
Crowd out the less-healthy beverages.
Aim for about half your body weight in ounces per day. Every time you have a meal, snack, or another beverage, have a glass of water first.
If you have a hard time remembering to drink water, try:
Setting a timer and taking a few gulps every 30 mins.
Keep a big bottle with you at all times and drink half of it by noon.
Try using a bottle with a straw.
If you don’t like water, try:
Adding fruit, rosemary, or cucumber for flavor.
Adding a splash of juice.
Adding ice.
Adding sugar-free electrolytes or drink powders.
Drinking herbal tea, iced or hot.
Drinking sugar-free flavored carbonated water.
Pro tips to keep in mind…
… Don’t try to add everything at once; start with one small change at a time.
And don’t strive to be perfect; do the best you can starting where you’re at right now.
In Health,
Dr. Kira
