LETS FACE IT....the amount of nutrition information available to the public is extremely overwhelming! Even I have trouble keeping up with the latest research or newest fad diet promising weight loss.
As a Dietitian and Health Coach, my goal is to educate on how to eat right and sustain a healthy body. We need to eat everyday for the rest of our lives, so why not take the time to learn about nutrition!
Get your nutrition information from trusted professionals, not google. Our food supply has changed over time, and so have our recommendations on good nutrition. I personally no longer use the "food guide pyramid", or recommend multi-vitamins. My knowledge and recommendations are always backed by solid clinical research.
In my 19+ years of practice, I have worked with hundreds of clients, all with different genetic and biological factors that affect health and weight loss. The ones who have success in transforming their health all have one thing in common... they change their behavior to achieve long term health instead of short term weight loss. Get away from crash diets that are unsustainable!
Whatever program you choose, first make sure it has a solid nutrition foundation. Then, the success lies in the consistency of COMMITMENT to adopt new healthy eating habits. Not everyone can change unhealthy habits overnight, it is an ongoing process. But putting your health as a top priority will be the biggest gift you can give yourself!
I support any program where the primary focus is eating clean, quality, whole food nutrition. Here are my suggestions on where to begin....
A PLACE TO START..."CLEANSE" (aka RESET) YOUR BODY!
With all of the processed food and toxins in our food supply, our bodies can become very "acidic" over time. Disease THRIVES in an acidic environment. This acidic state leads to an increase in fat storage, high sugar cravings, inflammation, lack of energy, a sluggish metabolism, poor digestion, and so many other nutrition related illnesses. If you want to stop the cycle of eating unhealthy food, it is best to eliminate these foods for a period of time to stop the cravings and give your body the reset that it needs.
In simple terms, you are eliminating the foods that are not serving your health. This can also be called a "cleanse", but by cleanse I mean "out with the bad, in with the good!" Depending on where you are starting and your individual needs, the length of time can vary but I personally think a few weeks to a month is necessary to allow for new habits to form, and to truly feel the amazing health benefits.
What this can do for your health:
- 70% of your immune system is in your intestinal track , your health will suffer if you have a poor diet
- Most people have about 10-15 lbs of impacted feces on their intestinal walls that consists of bad fats and toxins that have built up over time.
- A healthy cleanse can release bad fats and toxins and allow your burn to burn fat more efficiently
- Cleansing will assure you that the vitamins and minerals you are consuming are better absorbed into your system
- Cleansing provides powerful anti-inflammatory effects that can reduce aches and pains
- Digestion is optimized, which leads to a healthier body
What are you eating?
A proper balance of real food (in it's natural state ) healthy complex carbs, lean proteins, and healthy fats
Increase plant nutrients (vegetables, fruits and superfoods) for an increase in nutrients and detoxification
Drinks LOTS of water
What are you not eating ? The foods that increase inflammation, cravings, blood sugar spikes and fat storage.
Sugar, dairy, alcohol, wheat, processed food, and bad fats
WHY? When your body is rid of these things, it can absorb all the good nutrition you will be putting in, and get rid of unwanted fat. Cleansing via healthy food can help with anything from healing, increased energy, optimal digestion, better skin, improved sleep, and of course weight loss. During a healthy cleanse you will be optimizing your nutrition by means of a clean balanced diet including high fiber foods, and lots of plant nutrients (which help to cleanse the gut).
What about carbs? Yes you can eat carbs and still shred fat and improve health! The key is eating the right types of carbs, in the proper portion sizes for your lifestyle. Carb TYPE and TIMING is extremely important when it comes to losing fat. When I meet with clients we discuss carb recommendations based off specific health and fat loss goals.
Why no wheat? Wheat is unfortunately no longer a healthy carbohydrate (even whole grain!) since it is being genetically modified in the fields before it even reaches our supermarkets. Remember, wheat free does not mean carbohydrate free. When I recommend carbohydrates I am referring to the "good" carbs, which are all natural and not processed (such as oats, sweet potatoes etc.) Click here to learn more about why wheat can hinder health and fat loss.
EXAMPLES OF "RESET" PROGRAMS
When we meet I can help you set up a healthy eating program that works for you with recipes and foods that you enjoy. The programs that I fully support are ones that follow the same healthy eating guidelines that I follow myself: balancing your macro-nutrients (carbs, proteins, fats), and increasing your micro-nutrients (vegetables and fruit in moderation). These programs include whole food nutrition so that you never feel deprived or hungry.
THE SHRED 10 DETOX PROGRAM: As a Juice Plus (plant food) lover, this is a great program to shed those toxins and feel great. It is backed by doctors and dietitians because of the nutrition based research on the power of plant food and detoxing the body.
Click here for the entire breakdown of the Shred 10, which includes eating guidelines, tips, and recipes. To learn more about Juice Plus, which goes hand in hand with the Shred 10, visit my page www.janaellehumberd.juiceplus.com or contact me via email
THE WHOLE 30- I truly love this program as it allows you to fully commit to 30 days of no crap going into your body! You will find your body "resets" in terms of cravings, hormones, energy etc. This is one of my favorite programs because it gets you to eat real food, without counting calories or weighing and measuring. Website https://whole30.com/
BEYOND THE INITIAL CLEANSE:
After the cleanse phase (anywhere from ~14-30 days depending on personal goals), you can continue with your healthy eating practices. I recommend the 80/20 rule: eating great nutrition 80% of the time, which allows you to indulge a few times each week. Remember, occasional splurges will not derail you! The key is consistency in what you are putting in your body MOST of the time. The more you stick to your plan at the beginning, the quicker you will see results. Contact me to set up a nutrition appointment for a more personalized meal plan.