HEALTH AT EVERY SIZE
Health at Every Size - these are the buzz words around the internet these days. Are you healthy? Do you want to be healthier?
What is health? The World Health Organization defined health in its broader sense in 1946 as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity". Being healthier doesn't mean losing weight. To you it might mean:
- eating better (such as reducing processed foods)
- exercising/moving more
- stopping smoking
- working on that depression
We would like to introduce you to a blog series on Intuitive Eating. This blog is written by Danielle Lithwick M.A., founder of Move Out Of Madness. With over a decade of combined education and experience in nutrition, yoga, psychology, addiction counselling, mindfulness, and personal training, she believes that how we move and how we eat should nourish not only our bodies but also our minds. Her mission is to teach people how to take the simpler and saner approach to exercise and eating using a personalized, skills-based, and compassionate approach to change. Her coaching services are rooted in non-diet and weight-neutral approaches to health and in the values of education, empowerment and enjoyment. She lives in Ottawa, ON Canada.
To read the series of blogs click the links below:
- Principle #1: Reject The Diet Mentality
- Principle #2: Honor Your Hunger
- Principle #3: Make Peace With Food
- Principle #4: Challenge The Food Police
- Principle #5: Feel Your Fullness
- Principle #6: Discover The Satisfaction Factor
- Principle #7: Cope With Your Emotions Without Using Food
- Principle #8: Respect Your Body
- Principle #9: Exercise - Feel The Difference
- Principle #10: Honor Your Health With Gentle Nutrition
We are very happy to announce that we have a Registered Dietician on staff who will be writing our Health At Every Size series as well as answering a reader's question each month. You can read about Shari's philosophy and experience on our staff page. If you have a question for Shari, please email us at email@example.com.
Disclaimer: This advice is not intended to be a substitute for, nor does it replace, professional medical, health or nutritional advice.
3 Food Groups That Can Help You Beat Cravings
So, we looked a little bit into:
(1) Trying to understand the whys behind your food cravings
(2) Understanding the root causes of food cravings
Now, let's talk about specific nutrients you need to beat the cravings. And when I say 'nutrients', I'm talking about foods first and then, if needed, high quality supplements. You don't want synthetic ones or stuff that your body can't use.
1. Healthy fats
Did you know that your brain is about 60% fat? Or that diets low in healthy fats can lead to hormonal issues and cognitive issues? Yes, this includes cravings.
Plus, healthy fats will keep your blood sugar levels balanced. And prevent cravings.
What to choose: Virgin coconut oil, extra virgin olive oil, avocado oil, grass-fed butter and ghee (if you tolerate these), avocado, coconut
2. Animal proteins
The faster your blood sugar drops, the faster you'll get into the 'hunger zone'. That's when it's really difficult to make healthy choices. Because your brain is in panic mode and says 'Code Red! Code Red! Get the blood sugar levels back up. Eat anything sweet or high in refined carbs!'
To keep your blood sugar levels steady, you want some healthy fats, animal proteins, and a bit of healthy carbs.
What to choose: Deep-sea cold-water fish like salmon and tuna, beef, poultry, seafood, eggs (ideally wild / grass-fed / pastured), organ meats.
3. High quality carbs
This may sound strange but your body needs carbs for long-term health and brain function. Plus high quality carbs contain nutrients and anti-oxidants. And I'm not talking about donuts, breads, bagels, or sweets.
What to choose: Green veggies also contain some carbs but way less than root veggies. Root veggies (tapioca / cassava, sweet potato, carrots, beets, jicama), fruits (not canned or sugary ones).
What does that mean in practice?
For breakfast You could have some roasted chicken (protein + healthy fats), some chopped cucumber, and a fruit (carb)
For lunch You could have a baby bok choy salad with some buffalo stir-fry (protein + healthy fat) and a fruit or some sweet potato chips (carbs)
For dinner You could have some seared fish (protein + healthy fat mentioned above), tapioca mash or gratin (carbs + healthy fat) and some steamed carrots and cabbage with raw cabbage and an olive oil, lemon, vinegar, herbs vinaigrette.
You do not have to cook every time you eat, unless you want to. You could batch cook and mix and match your ingredients.
I'm now also on Instagram @autoimmuneandperiodhealth and would love to connect with you.
Submitted by: Shari
Feel free to post about your own journey with Health At Every Size, any questions you may have or suggestions for future topics on our Facebook page. Shari also has her own website https://thestrategicrd.com/ .