Make Peace, Not War, With Your Body
Why do we restrict? There are many reasons why we restrict, but it boils down to diet culture.
Diet culture is always with us and forever evolving - or shall I say changing? - to suit the newest trend. It always seems there is a new diet, the latest and greatest to help you drop those unwanted pounds…again. We think, “But this time it’s a bit different - one I haven’t tried.” It’s natural to get excited and think, “This is the one. I can really see this working. I can totally live that way forever.”
Remember in the 80’s and 90’s when fat was out; eggs were bad for us, but carbohydrates were in? Now it seems that fat and eggs are the way to go, but you can’t have carbohydrates with them. What will be next?
What if we just enjoy all food groups and trust our body's to make the choice it wants?
Let’s talk about making peace with all food.
Because of diet culture, we are prone to eliminating entire food groups like grains, carbs or fats. Instead, let’s free ourselves to feed our bodies five macronutrients: protein, carbohydrates, fat, water and fiber.
Here is why each of these macronutrients is important and why it shouldn’t be restricted.
Carbohydrates: Carbs are the main source of fuel for your brain. Your brain thrives on 130g of carbs every day. That's equal to 3 cups of rice.
Carbs give you energy for physical activity. If you don't eat enough carbs, you may feel tired and sluggish.
Eating carbs helps you maintain muscle. If you don't eat enough carbs, your body breaks down your muscle for energy.
Carbs contain fiber, which helps us digest our food and keep our blood sugar stable. You can find carbs in foods like bread, pasta, rice, and beans.
Why our bodies want us to eat carbs: Your body wants you to feed your brain so you don’t feel sluggish, tired or foggy. In fact, a client just told me the other day how much more clearly she is thinking now that she is eating carbs again.
Keep our muscles strong so we can continue to do all the fun activities that we love.
Fat: A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself. Fat helps the body absorb vitamin A, D, E and K. These vitamins are fat soluble, which means they can only be absorbed with the help of fats. Fat helps give your body energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, and helps your body absorb vital nutrients.
Why our bodies want us to eat fat: So we can absorb all the wonderful nutrients found in the foods we are eating, while protecting our organs that keep us alive!
Fiber: Fiber can help reduce cholesterol absorption. Adding bulk (fiber) to the digestive tract can slow digestion in the stomach to help you feel fuller longer. Fiber can help us avoid constipation. It also helps control blood sugar. It takes your body longer to break down high-fiber foods, which helps you maintain more consistent blood sugar levels. Fiber can also reduce GI cancer risk and be protective against colon cancer.
Why our bodies want us to eat fiber: Reduce cholesterol, and keep us regular and fuller longer.
Protein: You need protein in your diet to help your body repair cells and make new ones.
Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids.
Protein is also important for growth and development in children, teens and pregnant people.
Protein makes up your hair, nails, bones, and muscles.
Protein gives tissues and organs their shape and also helps them work properly.
Why our bodies want us to eat protein: Growth!
Water: Hydration is the replacement of body fluids lost through sweating, exhaling and eliminating waste. On average, the body loses and needs to replace around 2-3 quarts of water daily. Many of the foods we eat are composed mostly of water. Foods with high water content include greens and most fruits and vegetables. Caffeinated beverages such as soft drinks, tea, and coffee count toward the daily intake. The best sources of hydration are water and drinks that are primarily water, such as certain sport replacement drinks, herbal teas, lemon water and vegetable broth.
The color of your urine is the best indicator that you are not hydrated enough or even dehydrated. If your urine is a darker color or looks like "apple juice," that is a clear indicator that you may be dehydrated. A pale yellow or "lemonade" color is a sign that you are well-hydrated. Another indicator is thirst. If you are feeling thirsty, that is your body signaling to you that it needs water and is probably not well-hydrated. To prevent dehydration, it is better to drink water often throughout the day before you actually get thirsty.
Why our bodies want us to drink water: Water regulates body temperature, carries nutrients and oxygen to all cells in the body, and cushions and protects your tissues, spinal cord, and joints.