We know, that with all the information out there about clean eating and flexible dieting, it can be overwhelming and quite frankly, confusing! Yes. Its cliche', you can't out train a bad diet. But who really wants to follow fad diets for the rest of their life? To us, that's un-sustainable. So, what if you had the knowledge you need to make your own food diary? Create eating habits for long term, sustainable results. Eating healthy doesn't have to be boring and monotonous. Get creative with your food prep. Sound good?
We spoke to our 'in-house' Nutrionist Luana Marchi and we're sharing her tips with you to get you on your sustainable eating journey for life!
" Each of us must be seen for how our own unique metabolism, lifestyle, personality, and more synergise together to create a one-of-a-kind relationship with food that needs to be addressed on its own terms. In other words, there is NOT a “ONE SIZE FITS ALL” to lose weight and transform unwanted eating habits. There are as many effective strategies as there are people who need them. For a Nutritional Guideline Specifically designed for you, consult a professional. "
- Luana Marchi
Get ready to take some notes...
- Increase consumption of nutrient dense foods that are also known as “0 calorie foods”. These foods require more energy to be digested, than they provide. For example; celery, cucumber, cauliflower, mushroom, kale, tomato, lettuce, spinach, asparagus, cabbage, lemon, lime, carrot and apple.
- Carbohydrates, Protein and Fat represent the three main macronutrients you need to sustain normal biochemical functions and stay energised.
" If you eat the right amount of calories, and the correct proportions of carbs, protein and fat, you’ll not only be healthy, but you’ll curb cravings, feel less hungry and lose excess weight quickly. "
- Choose coconut oil or butter (ghee) for cooking. Besides it health benefits, coconut oil is highly resistant to oxidation at high heats. For this reason, it is the perfect oil for cooking at high temperatures.
- Eat 5+ portions of fruits and vegetables per day.
- Minimise the consumption of refined carbohydrates such as white bread, cakes and biscuits.
- Increase the consumption of Functional foods with high nutritional value which have the properties to provide health benefits like reducing the risk of degenerative diseases. Eg, Cinnamon, cacao powder, avocado, turmeric, ginger, himalayan salt, coconut oil, seeds, nuts and etc.
- Increase the intake of high fibre foods. Eating foods with lots of fibre will help you feel full for longer, so you’re more likely to stick to your calorie limit. Fibre keeps your bowels healthy and can help reduce cholesterol.
- Fat burning food - Some foods can increase the amount of calories you burn, reduce your appetite, or both. They are able to increase the energy expenditure of your body during digestion by activating the metabolism, causing it to work faster. Some examples: green tea, lean meat, oats, cinnamon, ginger, fat free yogurt, apples, peppers and nuts.
- Increase the good fats intake. This promotes a healthy heart, thins the blood, reduces inflammation, improves functioning of the nervous system, promotes neurotransmitter balance and reception, relieves depression, schizophrenia, attention deficit, hyperactivity and autism, improves sleep, improves skin condition, helps balance hormones, reduces insulin resistance.
" Meal planning eliminates the need to rely on this unhealthy last minute option, it also saves you time and money. "
You’ll be prepared at snack time when hunger strikes with something nourishing, so you can feed your body regularly and keep your metabolism humming. Snacking regularly will stop your body falling into a catabolic state, which results in the loss of lean body tissue (including muscle) and a depression of your metabolic rate. Make sure you have nutritious snacks available at home that you can take with you. For example: nuts, fresh fruits, dried fruits, chopped fresh vegetables, natural fat free yogurt, whole-grain crackers and breads.
- Keep portions in check, it’s important to have proper portion sizes.
Here's Luana's 'rule of thumb' when it comes to plating up.
" Get out of your comfort zone. Try new combinations, like a veggie that you have never tasted before, or a food that you used to dislike in your childhood. Diversify. Extend your palate. Enjoy! "
- Digestion, assimilation, calorie burning and all the nutritive functions of the body are impacted by mind, emotions and lifestyle. Our thoughts, feelings, beliefs, stress, relaxation, pleasure, awareness and more directly influence how we metabolize a meal.
With all this new found knowledge we hope you've grasped the idea of what it means to eat sustainable for life.
And we'll keep you posted with more recipes along the way. Until then, here's a couple already on the blog to inspire you.