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
And now comes the life AFTER whole30. Today is the first day to my food freedom. I have not yet eaten anything "not whole30" as I still feel good and feel in control. I LIKE how I feel eating a clean diet and I will continue to eat like this until one day something so good comes along that I do not want to pass up.
This is "Food Freedom".
Continuing to eat a clean and healthy diet while also not restricting anything from your diet. (When I say diet, I am referring to the general term of "what you eat". I typically am not referring to a "diet" that you might be thinking of.)
Food freedom to me does not mean I am going to fall off the face of the earth and stuff my face with food now that I am done with my whole30. I am now in the next phase of this process and that is reintroduction.
Reintroduction is a slow and continuous process to see what does and does not work with my body. I am going to do what author Melissa Hartwig calls the "slow roll". I am not going to eat whatever I want but I am rather going to continue to eat how I have been the past few weeks and every so often I am going to introduce a new food when it come along. I may not plan this, or I may plan to have some corn tortillas with breakfast. The most important part of this process is to NOTICE how my body reacts to these foods so I can know for the future what to expect when I eat these foods. I will keep my updates in my blog, mainly so that I can go back to my blog and read and remember how I felt when I had those foods. Now there may also be different contributors to how I felt when I ate those things, like what else did I eat with it? Does that other food usually make me feel off?
I am excited to reintroduce new foods into my diet. This has been a long learning process that I have been in for years while getting more and more into nutrition. For instance, I already know that dairy REALLY affects me. I know that if I have dairy, my insides are doomed for at least 12 hours. So for now, I will not eat dairy until something comes up that I can't pass up and that I know the food will be "worth it". Would I rather eat this and feel like crap? Or can I live without this food and continue to feel good?
Follow my journey on my path to food freedom and self experimentation about my body :)
Over the past 4 days I have learned a lot. A lot about where I have come from nutritionally speaking, where I went throughout my journey to now and how I feel going into a whole30.
Paleo has a close spot in my heart because it is what got me started into nutrition. I don't even remember how I got hooked on it but it was probably when I first started getting into Crossfit. I remember when I went through my first whole30 almost 5 years ago now. I remember reading It Starts With Food and learning more and more about the paleo lifestyle. The "rules" for the whole 30 were a little bit different back then. It was super strict and if you had a minor thing that was NOT whole30-you were BOOTed.
Which I struggled with because I felt like I was NEVER going to finish a whole30 at the rate I was restarting every time. I finally finished my FIRST whole30 and felt AMAZING. I continued to live an on and off paleo lifestyle for the next 3 or so years after that. Paleo was my THING. I was obsessed with it. It got me into reading about nutrition, learning where your food comes from and why it helps to buy quality and what it all does to the body. I was obsessed with learning about healthy foods. I was into Crossfit at the time and living in an area of mainly fit people. I got carried away and since I was "dieting" with the whole30 and paleo, I fell into binge eating. I lost it. I was living in a place where everyone was running marathons, doing triathlons, competing in all kinds of sports, etc. I love EATING, so I knew I could never stop eating as much, so I overate to the point of well..purging. Gross. I hated throwing up but it was worth it for me. I was in a time in my life where I wanted to lose weight, be skinny, and be "healthy". AKA do-anything-it-took-to-lose-weight-including-throwing-up-and-over-exercising.
I got too caught up in the nutrition scene too fast and too hard and it took over my life.
Now don't get me wrong I did get some AMAZING things out of living where I did and getting caught up in the nutrition scene.
I started cooking more.
I was learning to honor my body with the right foods (except for binging and all the other things I fell into).
I LOVED nutrition.
Growing up I was obsessed with fitness and now my horizon was broaded to fitness and nutrition and I loved it!
>>>>>>>>>>>>>>>>>>>>> ANYWAYS, enough blabber from me but lets fast forward to the past few days of jumping back into a whole30...
Mind you I have not been eating paleo for a solid 2 years ish or so. I have reintroduced things into my diet and I try to eat them in moderation but I notice that I do get tired after eating and my digestion is not always on par.
Recently I have figured out that I am lactose intolerant and it HURTS to eat dairy.
I never really knew where the pains were coming from and they were never THAT bad, except this past year they got a little out of hand so I have been experimenting and cutting them out and bringing them back and I bought lactaid pills to see if it helps and they work!
I want to start feeling better than before and well, I MISS the paleo community and support. It has definitely evolved within the past 5 years and it is something bigger and better than ever.
I love reading the research to back things up.
I am obsessed with listening to podcasts from both sides of the spectrum.
We have to create our OWN opinions on eating habits and what works best for OUR bodies.
The past few days have been an EYE opening experience and a reminder of why I started eating this way in the first place. It has only been 4 days and I have only worked out 2 of those days since I have been crazy busy with work (no excuse but I've been lazy when I get off), and I already feel thinner, healthier, more energy, and I don't get as many cravings as I was having just last week.
It's amazing what your body will do when you fuel it with the right nutrition and balanced meals.
Nutrition is a journey and I never want to stop my journey.
It has become a part of my life. We have to eat and we have to nourish our bodies. If we don't do that then we are potentially harming our bodies of toxic and life threatening things. Food will never leave your life whether you are a healthy or not.
I am just so excited to see where this new journey will take me and I want to share it with the WORLD how much good nutrition and the right eating plan for YOU can change your life.
Today is the first day of my new journey.
For the next month I am taking on a whole30 challenge.
Now I have done this before and I know what my body needs and doesn't need.
For instance I may have some vegan protein because it sits better with my stomach...yes I know that's not whole 30 but it works for me. With health and fitness you have to know what works BEST for your body. You could say I am doing a 30-day semi paleo eating with some vegan proteins-WHATEVER. 😳
Ok don't get mad if your paleo. I have done it strict for years in the past, I have reintroduced foods that work well for MY body. This is the most important thing with nutrition.
Listen to your body.
For me I have gone through different struggles with my eating habits and it comes down to what I feel will work best for me. By taking out trigger foods, it helps me stay on track.
On another note for the start of my week I created a fun little workout today!
If you feel up to it, try it out! The first half was pretty easy then the second half was a lot harder. Now this workout is a little bit longer and feel free to either cut down on the rounds or just do half of the workout.
5 minute warmup
(Dynamic stretches, resistance band stretches)
(10 reps each)
rear delt flys
KB one arm row
shoulder raises (front and back=1 rep)
military press (resistance bands)
pull ups (resistance bands)
(1 minute each)
in and out abs
weighted Russian twists
Finisher: Jog 1.5 miles
10 minute stretch
I am a dedicated individual when it comes to health and fitness. I love the outdoors and being active.