We know that big results don’t happen overnight and we also know progress doesn’t have to come from drastic ultimatums of “YOU MUST DO THIS OR ELSE”….those tactics are scary and set many people up for failure. By being intentional in your life and making small healthy changes over time, you will get those big results. I’m sure for a lot of you who have been following along so far and creating those habits that you’re noticing some awesome change in your life! Better energy throughout your day, sleeping better at night, better overall mood, your skin may be glowing and crazy cravings aren’t as strong? All of those things are direct results of the healthy habits you’re creating right now so cheers to week 3, let’s get started!
Week one: Focus on getting three balanced meals a day(including a protein, fat and carbohydrate source). Incorporate vegetables in at least two of your meals.
Week two: Along with week one’s goals, let’s add in making sure you’re hydrated and getting enough sleep!
Which brings me to this week,
I’m sure this comes as no surprise. I know how hard it can be to cut these things out of our lives, it’s so easy to grab something quick off the shelf when life gets busy! There is a reason when you go into your local grocery store that the main isles at the heart of the store is where you find all the boxed, bagged and canned items, because they want you to buy them! Produce, meat, grains and dairy are usually pushed to each outside wall, the further route from the front door. Your mouth starts salivating at the thought of those double stuff oreos or those white cheddar cheese-its and suddenly you’re sucked down the rabbit hole of processed junk food, filling your cart with items you didn’t know you needed until you saw them. Does this sound familar to you? You’re not alone, Katy and I have faced these same challenges numerous times! These items are highly addictive( yes I said addictive!) and will always leave you craving more.
What can processed foods promise you?
-They tend to be higher in calorie but low in nutrients. Micronutrients help us avoid sickness, disease, and help keep our homones regulated and processed or refined foods lack many of these vitamins and minerals. Eating quality foods puts you at a lower risk of any vitamin and mineral dificiencies which also results in increase immunity, less inflammation and general increase in overall health.
-Your body has to do very little work to digest them meaning they don’t keep you full very long. When you eat a diet rich in whole foods, they have high levels of satiety.
-Since they are low in nutrients, they typcally also lack natural fiber which leads to poor digestion. Fiber plays a huge role in keeping us full, our digestion happy and boosts our overall gut health. It also acts as a binding property for toxins or excess hormones in our body and helps pass them out of our system through stool.
-Ingredients you cant prounouce. Many of these foods have a HUGE list of ingredients…many of them you can’t pronounce let alone know what they are. Don’t you want to know what you’re putting in your body?
Now, let’s chat sugar! Anyone that knows me, knows how much of a sweet tooth I have! The problem with sugar is, the more we eat it, the more we want it. Combine refined sugars with processed ingredients and you’re getting on a roller coaster ride you’re going to wish you hadn’t.
-Wavering blood sugar levels.
-Contains no essential nutrients
-It is a leading driver of type II diabetes because of the harmful effects sugar can have on the function of insulin
-Sugar causes a large release of dopamine in the brain, which can make the craving for it hard to deny
-Because of the effects of sugar on hormones and the brain, sugar dramatically increases the risk of becoming overweight or obese.
The list could go on and on. Since these processed/refined foods are trypically high in calorie and sugar yet low in nutrients, its really easy to overeat your daily caloric intake because they simply leave you wanting more. Have you ever sat down on the couch with a bag of chips or crackers and mindlessly snacked most of the box because you never got that full feeling? Now sit down with a plate full equal in calories but full of veggies, some protein and a little fruit. I bet you’ll notice feeling full MUCH faster. If you can reduce processed foods in your diet and incorporate more whole foods, you’ll find that your much more satisfied after your meals and the urge to mindlessly snack subsides. Plus, you’re ensuring your body gets the vitamins and minerals needed to run optimally so this week we want you to focus on trying to reduce or even eliminate these over processed but under delivering foods and incorporate more whole nutrient dense foods. I’m not asking for perfection, just progress, and by eating more nutrient dense foods most of the time, you’re allowing yourself a little flexibilty for the treats that you really enjoy. Sounds easy enough right? If you aren’t part of our private facebook group and want to join in on the challenge, email us at firstname.lastname@example.org and we will get you added! If any of you have questions or want to chat about this or the other topics we have discussed in previous blog posts, we want to hear from you! You can email us at that same email, message us on facebook or instagram or just leave a comment on this post. We love you guys and good luck in week #3!
Flex Fuel Nutrition