hey there its Melanie asked from melanieashfitness.
Com and today I want to talk about food philosophies otherwise known as the food rules that you need to follow I'm hearing from so many of you that diet is a major struggle and part of that struggle that you're not really sure what to eat and which foods are best and sometimes something says it's healthy and you're not sure that's really true the fact of the matter is we often overcomplicate healthy eating and think that there are secret foods or magic foods and we're just not sure if we're eating the right ones when in fact healthy eating is actually pretty simple and you don't have to overthink it I've narrowed it down to five food philosophies that i usually use as kind of a baseline for myself and for my clients to follow because you're not always going to be able to follow a specific diet or specific meal plan but if you have food philosophies that kind of figure life that are basically it's kind of the way you live and healthy eating becomes a lifestyle that's gonna take away some of the guesswork and not knowing what you're supposed to eat and how to stick to a healthy diet today I'm going to touch on a few of these food philosophies and I will put a link here with the video to the full post where you can get all five it is at melanieashfitness.
Com right now if you want to check that out it's under blog and with that you can also get my new clean eating recipe book it is free it has over 30 of my favorite super easy clean healthy recipes I am not much of a chef in the kitchen I keep things really simple but always healthy and fresh with really great good ingredients won't take a ton of time so if you go to melanieashfitness.
Com click on blog you can find the five food philosophies and you can also get that cleaning eating recipe book I will send it straight to your inbox it is free and let's go back to talking about food philosophies so there are just a few I'll call themrules but of course rules are meant to be broken so this is going to be a 90/10 kind of thing like ninety percent of the time using the rules that you live by if you want to eat healthy if you want to feel good if you want to move well if you want to avoid things that are damaging and harmful to your body and the very first thing that I recommend for most people is that fresh is always best the fresher the food the closer it is to its original state the state that it's in one and either comes out of the ground or for lack of a better word you know it's killed the closer to that state the more nutrient value it has and we want to prioritize nutrients and fiber and proteins and things like that from our food we want to get those healthy things that our body needs from our food so fresh is always better than package or process when you're trying to eat healthy the very first thing you can do to make a dramatic improvement right away in your health is to eliminate as much artificial food package process fast food as possible from your diet things like soda things like potato chips it was made in a factory and you can't find it growing out of the ground or roaming a field it probably should make up the bulk of your diet now listen I'm not suggesting you can never eat those kind of foods or that they're gonna kill you but we all know we need nutrients and we need to have vitamins and minerals in our diet in order to do that most of your diet should come from fresh healthy nutrient-dense foods and then you have a little room in between for those treats and those indulgences and in moderation those things are not going to hurt you and plenty of healthy people who eat ice creamy potato chips and eat things that are man-made and are still healthy however I also know people who that's their entire diet and it starts to take a toll on your body and it can be very damaging for your health and it can lead to those things like obesity which then leads to other lifestyle diseases and illnesses and so when we're talking health and fitness and weight loss let's prioritize fresh food first so that is the first of my food rules or food philosophy is fresh is always best eliminating as much of the packaged and processed food as you can from your diet that's number two so cutting out those things the junk as I think we like to call it and just finding a way to enjoy them in moderation here and there in your diet in case of emergency yes protein bars are ok but should you eat 4-5 protein bars a day if you're not eating any actual whole dense proteins and your not eating vegetables it's really not the most helpful way to live and that's you know I want people to feel good and I want you to feel that food is fuel and that food is something that you enjoy but that you're also doing because it's good for you and you're giving your body something that it needs to function properly and the best way to do that is to avoid as much packaged processed food as possible and to prioritize fresh foods number three on the list is to be a label reader you've got to learn about labels got to know what to look for because I'm sorry the food companies they're trying to sell you something and sometimes they use deceptive tactics in order to do that because they just wanted to buy it so they'll use certain words are certain labeling to make it look healthy and as a consumer you kind of trust that go okay this is good for me and frankly you have to know what is and what isn't so that you are not fooled by marketing tactics that just want you to buy the cereal and by the bar no I've seen so many protein bars especially that say healthier they use certain words or they say organic you know organic is about pesticides you are trying to avoid chemicals sprayed on the food organic refers to pesticide use it's important for things like produce when we're eating the skin of a fruit you know you're worried about eating organic look for that Dirty Dozen list is a list of fruits and vegetables have the most pesticide eat organic from that list and forget everything else an organic protein bar does no good i'm sorry it's not any healthier than anything else so you have to know that you're wanting to watch out for too many artificial and added sugars again little bit as ok it's when you get into I've seen a protein bar that had like 12 grams of sugar alcohol that's a lot for your stomach and most of my lady said yeah they couldn't even you know maybe half a bar and they have you know some stomach issues from that some stomach discomfort their hard on your digestive system so you want to know what to look for be a label detective don't take anything for granted no matter whether the store has that you know healthy label there make sure you pick it up look at it read it and look for things that are lower in sugar look for things that don't have a ton of artificial ingredients that has an ingredient list a mile long you're probably better off putting that back and finding something that's a little bit more minimally process yes shopping the perimeter that's a true thing you know look for your fruits and vegetables your lean animal proteins and you're nuts and seeds and beans and things that look like foods that we can find in nature rather than things that are overly processed and overly artificial and you're going to have some of those in your diet you actually are so be sure you're reading the labels so you know what to be looking for my next food philosophy these are five food rules to live by finding it at melanieashfitness.
Com for the full list as well as that clean eating recipe book the next thing on the list is portion control you know most of the time are our biggest issue may not be with whether or not we're eating healthy or unhealthy we maybe you're just eating to much and earlier this week I talked about in one of our videos here I talked about the fact that we're used to seeing portions served to us and restaurants and even you know in packaging or it looks like a small serving if you read the actual label it has two to three servings in one bag but we look at it we think it's one our perception as a society of what one serving sizes is completely skewed that's not our fault but it's what we've created by having all these oversized dishes and oversized packaging so if you get into a habit where you know how much is a portion and you try to eat that every time make sure that you like I said when I buy things in bulk I'll bring that home like huge thing of nuts I'll immediately portioned out in individual servings I counted one the other day I brought home a thing of almonds that was like you know that big and immediately portion it out and I got 30 servings and if I eat one today that's a month's worth if I had picked a nibble from that here and there and grabbed a handful that it probably could have lasted a week and a half I'm not kidding I really like almonds so that means that we can happen really it was a month's worth when you're talking about actual serving sizes so portion control is key and sometimes you have to hold your own self accountable by doing that if you have something that you know if it's chips or cookies you can't stop at just one and you find yourself constantly in their nibbling and picking bring that bag home and right away what's a serving two cookies get little baggies put two cookies in little baggies I'm not kidding you think I'm crazy look at my pantry I've got little plastic bags of foods because that way I'm only anyone serving at a time and it keeps me accountable it's that mindless kind of snacking or that you know under or excuse me overestimating or underestimating what we're eating when we're picking at serving sizes and it's like one bag and you don't feel like you a lot but if you looked at it you realize that it was three servings so it's three times as many calories as you thought its those kinds of things that start to add up that get us into this place where we're like why am I gaining weight / why can't I lose weight it's because we're just taking a lot more calories more accounting for if we're not mindful of portion control and we're talking about food philosophies food rules to live by you know how to make this a lifestyle portion control and just be mindful of that in your everyday life is going to go a long way so what does the portion look like for most of us we can kind of look at the palm of your hand and that's about a serving of protein that a meal maybe just a little bit less about the palm of your hand so you know this helps because larger people need more food and larger people have larger hands so you know small person like myself I'm a hundred and ten pounds five one-and-a-half that's my palm but that's really all I need because I don't need as many calories to feel my little body so you say the move your hand and serving a protein for most women your fist would be carbohydrates if I was doing like rice that's one serving you go to a restaurant how many fist of rice do you think you get in a bowl with some of these dishes or pasta that's gonna be one serving is your fist for most women most men can usually due to two fists and serving a fat that's are much more calorie dense than carbohydrates and protein it's like your thumb so if you're going to have some olive oil you know like about the amount of my thumb is about one serving so if I sit down to me like an eyeball that and think okay piece of chicken about the size of my hand that's a good portion size for protein I want to carbohydrates to say I'm gonna have sweet potato with that have a sweet potato maybe a large single sweet potatoes about the size of my fist and then I'm gonna throw some coconut oil for my healthy fat on that the size of my thumb and I do that four times a day and there's my entire days worth of eating so this is a way that I can be mindful if I'm in a space where I'm not wanted to measure and track everything I can use that for the rest of my life kind of eyeball to know what a portion sizes and over time you learn that if I know what a portion is and I don't over eat I eat until in full and I stopped when I'm not you start to listen to your body so again I'm recapping these five food philosophy I'll put a link to the blog here with this video when I'm done you can find it at melanieashfitness.
Com under blog and while you're there get that free clean eating recipe book 30 of my favorite healthy easy-clean recipes I promise you I am not very good in the kitchen I was telling people for years I don't do recipes like why put food together and I eat it but that is a recipe and so what I've done for you guys is put that together all in one place in one book I've even included the calorie and macro information for all those recipes you can find that melanieashfitness.
Com so just kind of recapping we're talking about the five food philosophies that help you live a good healthy life as a lifestyle number one was fresh is almost always best to try to eat foods as close to their natural state as possible lots of fresh fruits and veggies and those kinds things number two is kicking out those packaged and processed foods trying to avoid them as the bulk of your diet they have a place here and there but you should prioritize first healthy nutrient-dense foods next is be skeptical and read labels don't believe all the claims that you here because those food companies are not on your side I'm sorry but they're not and you have to be your own advocate you have to look at labels and just because it says it's healthy flip it over take a look at what's in it with the ingredients are how many grams of sugar it may have with the sugar sources are and just be aware of how much you personally want to consume whether or not that's something you want to put in your body we talked about portion control just in general if you you know buy something at the store and it's a bag like this make sure you look at the calorie information and know how many servings thats for because remember if its says 210 calories that's per serving if that bag has two or three servings in it you eat the whole bag you know you guys know I'm not good at math but that's like 600 800 calories and in your mind you think you only you're only adding 200 cuz you can see how over time when you do this your perception becomes skewed so make sure you're really paying attention those labels paying attention portion sizes you know looking at a palm for your carbs or sorry a fist for your carbs palm for your protein thumb of fat do that four to five times a day you've got a good day's worth of healthy males so the last one kind of ties everything together balance listen you're not gonna be a hundred percent on all the time but that doesn't mean that if you're not a hundred percent on you have to be a hundred percent off and what I find so many of you guys are getting tripped up on is that you you want to be perfect and you're like I'm gonna do this I'm going to eat healthy but then I have a vacation or then I have a social engagement and if we can't execute the plan that the way that we had it laid out in the way that we think it should be to make it perfect we don't know what to do or just forget it I can't do any of it and it's either All or Nothing that's a mindset you know you gotta live your life and your life is going to look different every day but what you do everyday matters far more than what you do once in awhile so there are going to be those days when look I wanted to have a piece of the cake or it's my birthday even I eat cake on my birthday you guys it's a birthday have fun enjoy that but I don't eat cake every day because every day is not my birthday so you have to find that balance between listen you know ninety percent of the time following these food rules this is a lifestyle this is how I eat ten percent of the time is for fun life is meant to enjoy it and listen food is good and food is a source of enjoyment however food should be your main source of satisfaction or enjoyment and if you find that you're turning to food a lot to give you some kind of satisfaction or feeling or emotion that might be missing somewhere else in your life and you've got to look beyond that and make sure that you're addressing those other issues that may be causing you to want to turn to food as a source of gratification congratulations you know we use food to celebrate use food to feel good we use food for comfort and there are gonna be times when that's ok but if it's causing you to have issues with your weight or with frankly your health and happiness and that's something that you need to explore more deeply so these are five food philosophies rules as a way of living a healthy lifestyle a link to the post here with the video and be sure you get that clean eating recipe book and melanieashfitness.
Com/recipebook and get you started with some healthy easy-clean recipes it is free and just trying to make one little change in a time every day one percent better and you'll get there I think too often we try to do all of it at once we get overwhelmed and then defeated because we feel like we can succeed so give yourself some grace take a look at these 5 foods philosophies and see if you can start to implement those a little bit at a time and then pay off big-time.