I get this question all the time and when working with clients, they plead, ' Please don't take away my coffee!' First, I ask these questions - Do you physically need the coffee? Do you feel tired and sluggish until you have a cup of Joe or soda? If the answer is yes, I recommend more sleep not more coffee. But if the answer is no, I don't need it but I like it. Then I give the thumbs up.
Here is the deal, if you love the ritual of your morning coffee like I do, BUT do not actually, physically need it to wake up. Enjoy!
Additionally, if you need coffee through out your day just to be able to focus and get things done. I would recommend you taper off the coffee to one cup day AND work on getting more high quality sleep.
Eat, sleep, move and repeat. These three are often considered the trifecta of optimal health. And you may be like, doh..I knew that. However, the more interesting point here is that you have to do all three and do them a lot. Often I have clients, and I have been guilty of this myself, think I can exercise away the night of burgers and beer. I don't need sleep, that is for lazy people. Uh no, It just doesn't work that way.
Frequently, people will focus on one of the three areas. This may be harder to do as there is a strong dependency between eat, sleeping and moving. If you get a good nights sleep, you're more likely to do a workout. If you eat nutritious food and move it will greatly enhance your sleep quality. Now, get eating, moving and sleeping.
The best veggies to eat are a wide variety of them. All vegetables, specifically organic are the powerhouses of nutrition. However, they all have a different, unique offering in terms of nutrients and vitamins. Let's talk, micronutrients. These are the essential compounds our bodies need to do an optimal job. They differ from our primary energy source or macronutrients (protein, fat and carbs) as their function is to help our biological functions. Fruits and vegetables have a massive amount of micronutrients to offer.
There are hundreds of difference essential micronutrient so we need to diversify what we eat for optimal health ad nutrition. We all know we need 3-5 servings of veggies a day, add to that 3-5 different kinds. If that is too hard, shoot for 5-7 different types of veggies over a week.
Every nutrition snippet you see recently has some thing in it about Omega-3 or Fish Oil. I was recently, asked by my doctor why I did NOT take a Fish Oil supplement...he actually said, 'Wow, you must be the only person in SoCal that doesn't'.
My reasoning is I get what Fish Oil supplies, Omega-3 fatty oil from my food.
Let me explain. Omega-3 and Omega-6 oils are essential fats. That means they're required for normal body functions but your body can't make them. So you must get them from food.
But the piece of the puzzle missing from all the news, is that we need a balance of Omega-6 and Omega-3 oils.
What they are not saying when they tell you to buy Fish Oil(Omega-3), is that we get a ton of Omega-6, something like 10 times more than we need, that is why we 'need' to swallow fish oil to balance that out.
Or do we?
What I recommend is first, cut back on Omega-6 oils, found in veggie oils used in fried and processed foods. So limit those. Like added sugars, you will get enough from foods that sneak the oils in so really don't worry.
Secondly, increase your Omega-3 but get it from food. Omega-3 oils are found in Chia seeds, fatty fish like sardines, trout, salmon, flaxseeds and walnuts. Omega-3 from foods are better absorbed and used by your body AND they come with a bucket of other nutrients. Think more bang for your buck. And you get to eat them, not swallow them!
Tiny Tip, Huge Benefits: Limit or omit fried foods, veggie oils and processed foods. This will cut down on your over intake of Omega-6 essential fatty oils. Increase your intake of food that is rich in Omega-3's. Ditch the Fish Oil supplement.
This I get a lot, I mean a lot. I get it, people want to be told exactly what to eat and when.
Their hope of a magic combination of food that will make them healthy if they could just crack the code is understandable.
Lovely idea but there is a problem.
First, I can't be with you for every meal and every trip to the grocery store. But what I can do as a nutritionist is to teach you how to be your own nutritionist.
Secondly, the 'code' is unique to you. What works for your co-worker may not work for you or your boss or your husband. So, we need will need to do some trial and error to learn about you, your body and how it responds to food.
Tiny Tips, Huge Benefits: Eat all three meals, breakfast, lunch and dinner. Eat some protein, fat, carbs and fiber at every meal. Eat most of your food at breakfast and lunch. Try to stop eating 2-3 hours before you go to bed.
And lastly, get educated on good nutrition and become your own expert. Contact Me
Confusing for sure. After years of everyone telling us all to avoid all fat, all the time. Finally, nutrition science cleared up how our body and fat work together.
Firstly, our bodies, specifically our cells need fat. Think of fat as a lube that allows your cells to move and get to where they are needed in the body. So, yes, fat is good.
No, fat will not make you fat. When you eat too much of anything it is converted to fat stored in your body.
There are three types of fat, two that are made in nature and one that is mostly made in the factory? Can you guess which one is the 'bad' fat?
'Bad' fats are Trans fats or man-made fats. On food label ingredient lists, it is typically listed as "partially hydrogenated oil." It is in everything packaged and processed in the grocery store and is the fry part of fried foods. Think, French fries, doughnuts, fast foods, margarine, vegetable shortening like Crisco, baked goods, cookies, cakes, pastries in your grocery store and all processed snack foods generally located in the center aisles.
Saturated fats are like trans fats but made in nature. They are the 'OK' fats. Eat them but sparingly. These include, red meat, whole milk and other whole-milk dairy foods, cheese, and many commercially prepared baked goods and other foods.
Call out to Coconut Oil. It is a saturated fat, but it is also a medium chain triglycerides. It is rapidly broken down and absorbed into the body and used as energy. So, put it in the good fat category.
Good fats, yea! Unsaturated fats come mainly from vegetables, nuts, seeds, fish, olive oil, avocados, salmon, mackerel, and sardines, flaxseeds, and chia seeds.
Tiny Tip, Huge Benefits: Eat Fat, it will NOT make you fat. A little goes a long way to fill you up fast. Limit or omit all Bad Fats, eat OK Fats sparingly and enjoy Good Fats.