Sometimes I just cannot follow macros, diets, fads, or any other sorts because its makes me mentally go insane. I do love experimenting with different types of nutrition tips and tricks and follow clean eating guidelines but for me I always come back to a holistic health standpoint, because it works for me.
I have struggled with bulimia, overeating, and forms of eating disorders and therefore my mental state is not 100%. I do not have a super healthy relationship with food. It is something I strive towards EVERY day. I say every day because it literally is every day that something about my connection with food goes through my mind. Should I intermittent fast today? Should I eat dairy today? (I am lactose intolerant). Should I skip gluten today? Will it make me feel like crap? Should I eat my carbs after my workout? What about before? Should I eat veggies with breakfast? Should I make my lunch? Should I cook a healthy meal or just go out and get something yummy? Should I have more of this food? If I have a second helping will I feel overly full? Will I feel guilt? Can I get away with it? Should I workout twice since I ate that? These are just a few of ALL the questions that go through my head. I for the most part have healthy and unhealthy relationships with food. And yes just writing all those questions make me feel EXHAUSTED. But these are almost all daily questions I ask myself. Counting my macros puts stress in my head. I like counting my macros because my body feels amazing when I follow them but mentally sometimes I don't think it is worth it. I need to do what makes my body and my mind feel good. That being said these are just a few tips I have came up with for myself lately to follow to stay healthy without overly stressing about my food.
Holistic Nutrition Tips:
Eat 4-6 small meals a day (to help prevent overeating/binging)
Eat every 2-3 hours (or until hungry, stop when full and wait until hunger cues again)
Eat more dark leafy greens
Try to eat vegetables with almost every meal
Limit fruit, don't restrict it, just focus on limiting it
Don't restrict ANYTHING from your diet (diet=daily eating)
Generally focus on eating higher carbs after workout but don't limit it to then
Eat balanced meals (handful of protein, mostly veggies, whole grains, starchy veggies like potatoes of all kinds, some fruit)
Limit or no dairy (for lactose intolerant reasons)
Limit gluten products (they make me feel sluggish and lethargic)
Savor and enjoy yummy food
Eat for holistic healing properties
Eat more of what makes you feel alive and energetic
Eat less of what makes you tired, cranky, bloated, etc.
Now although these may work for me, these may not ALL work for you. We are always learning about ourselves and our bodies. It is important to always listen to how we feel after we eat certain foods and continue to eliminate what makes us feel crappy.
There are never "good" or "bad" foods, do not ever label them as "good" or "bad" but rather "better for my body" or "worse for my body".
Always research, learn, and provide your body with nutrients. Always move and exercise your body in no matter what form because consistency is key. Love yourself, do yoga/stretch, meditate and be grateful for the things in your life <3
I wanted to take a closer look into a product I just came across.
I wanted to do this because a co-worker of mine made a good point about noticing what preservatives are in our drinks and foods. Yes in the back of our minds we KNOW we should not be eating these foods because we know preservatives are bad for us, but sometimes its more of a F-it approach and its not gonna hurt us this one time. Well eventually keep it up and it might hurt you one time.
I went to get Isopure after my workout because I was slacking on my protein and Isopure's macros are 0F/0C/40P. Zero! and forty! So naturally I wanted to drink it to get to my macros for the day. And I did. And now I am going to take a closer look at the actual ingredients. The reason why I am going to start taking a closer look at these ingredients is so that I can understand these ingredients myself. If I can't pronounce it, I should know what kind of product it is and effect it has. I hope to share some good insight with different people as well.
Ingredients: filtered water, ion exchange whey (milk) protein isolate, natural and artificial flavors, malic acid, sucralose, polysorbate 80, FD&C yellow 5, FD&C blue 1.
BUT on the bright side, it advertises, "Protein so PURE you can't see it",
"10,240 MG of BCAA's", "Aspartame, Lactose, and Gluten Free", "40 Grams Protein", and etc...
Sounds good right?! I mean that is unfortunately what sold me. Now I can say, my mouth tastes gross and I can feel the melon flavoring in my throat. Not very appetizing with my salmon.
So anyways lets get digging in these ingredients:
p.s. I am here to leave some found information on the internet about each ingredient and you can decide what you think about it, as I don't want you to have a bias opinion because of me, but rather formulate your own ideas, thoughts, and observations about the ingredients.
Ion exchange whey (milk) protein isolate:
"Ion exchange is a chemical method that utilizes pH adjustment in order to achieve protein separation. Raw whey is sent through a column that has an affinity for protein. The protein is collected and all the other macronutrients pass through. Chemical reagents sodium hydroxide and hydrochloric acid are introduced in order to release the protein, by adjusting the pH."
Natural and artificial flavors:
"So, both artificial and natural flavors contain chemicals. The distinction between natural and artificial flavorings is the source of chemicals. Natural flavors are created from anything that can be eaten (i.e animals and vegetables), even if those edible things are processed in the lab to create flavorings.
Artificial flavors come from anything that is inedible (i.e petroleum) that is processed to create chemicals of flavorings."
"Malic acid is an organic compound with the molecular formula C4H6O5. It is a dicarboxylic acid that is made by all living organisms, contributes to the pleasantly sour taste of fruits, and is used as a food additive."
"Sucralose is an artificial sweetener and sugar substitute. The majority of ingested sucralose is not broken down by the body, so it is noncaloric. In the European Union, it is also known under the E number E955. Sucralose is about 320 to 1,000 times sweeter than sucrose, three times as sweet as aspartame, twice as sweet as saccharin and three times as sweet as acesulfame potassium. It is stable under heat and over a broad range of pH conditions. Therefore, it can be used in baking or in products that require a longer shelf life. Common brand names of sucralose-based sweeteners are Splenda, Zerocal, Sukrana, SucraPlus, Candys, Cukren, and Nevella."
"Polysorbate 80 is a nonionic surfactant and emulsifier often used in foods and cosmetics. This synthetic compound is a viscous, water-soluble yellow liquid.
Polysorbate 80 is used as an emulsifier in foods.
For example, in ice cream, polysorbate is added up to 0.5% (v/v) concentration to make the ice cream smoother and easier to handle, as well as increasing its resistance to melting. Adding this substance prevents milk proteins from completely coating the fat droplets. This allows them to join together in chains and nets, which hold air in the mixture, and provide a firmer texture that holds its shape as the ice cream melts."
FD&C yellow 5:
"Tartrazine is a synthetic lemon yellow azo dye primarily used as a food coloring. It is also known as E number E102, C.I. 19140, FD&C Yellow 5, Acid Yellow 23, Food Yellow 4, and trisodium 1-(4-sulfonatophenyl)-4-(4-sulfonatophenylazo)-5-pyrazolone-3-carboxylate)."
FD&C blue 1:
"Brilliant Blue FCF (Blue 1) is an organic compound classified as a triarylmethane dye, reflecting its chemical structure. Known under various commercial names, it is a colorant for foods and other substances. It is denoted by E number E133 and has a color index of 42090. It has the appearance of a reddish-blue powder. It is soluble in water, and the solution has a maximum absorption at about 628 nanometers. The dye is poorly absorbed from the gastro-intestinal tract and 95% of the ingested dye can be found in the feces."
Using products like these while counting macros is a negative aspect of only counting macros. For all my clients, future clients, friends, family and anyone, please ALSO look at ingredients, get your macros from REAL, WHOLE, DELICIOUS foods. Don't eat crap to fill your numbers, you may be going over sodium this way, under fiber, and hurting your insides. So be aware of what you are putting in your body, research it, and make a self informed educational decision about WHY. It is okay to have products like these every once in a while, (we're all human) but try not to make a habit of it and be smart. :)
I am a dedicated individual when it comes to health and fitness. I love the outdoors and being active.