It's simple, really. People have the most success in losing weight and getting healthy by attacking it from three angles: nutrition, lifting weights, and cardiovascular fitness. The biggest changes I made were in the area of nutrition. I'll cover the other two areas soon.
First things first: I had to learn what to eat and what not to eat. My trainer gave me a list of guidelines along with a grocery list and an example menu. (If you want more details, you'll have to hire her!) Basically though, I started "eating clean." I eat whole foods, prepared in ways that are close to their original state. I use spices for seasoning, not pre-packaged sauces. I eat lots of raw veggies with hummus. I try to shop mostly around the edge of the store (produce, meat, and dairy, some frozen veggies and fruit), and avoid the middle aisles which contain all the highly processed food that our bodies can't effectively digest.
I eat LOTS more protein throughout the day than I ever did before. Because protein is digested at a slower rate than carbohydrates, it gives you "staying power" throughout your day and doesn't make your blood sugar spike and then crash like carbohydrates will. When I replaced my daily afternoon Diet Dr. Pepper with a protein smoothie, I became a much nicer person to be around. I have been able to make it through the afternoon and witching hour without hitting an energy slump, or anyone else for that matter!
Don't get me wrong - you still need carbohydrates! I quickly learned that I had to eat the right ones. All carbs are not created equal! If I ate a slice of bread with a little bit of spray butter on it (70 calories), I was never satisfied and craved more bread like crazy. If I chose a handful of grapes and a few almonds (also 70 calories), I was fine until my next big(ger) meal. I now know my triggers for cravings, and avoid them as much as possible. It's like my body is super-sensitive to them now! I tried a little experiment a few weeks ago. I cut out bread for an entire week, staying within my calorie limit. Then, I added one serving of bread per day for two days, staying within the same calorie limit. I gained two pounds in those two days. I know my little experiment doesn't meet any kind of scientific standard. However, I also know that my body is really sensitive to bread. As a result, I eat it NO more than twice a week. Lysa TerKeurst says you crave what you eat. She explains in this video (the quality isn't that great, but the truth is!). Once I stopped eating the bad stuff, I started craving the good stuff!
I drink a gallon of water a day. I might have 2 cups of hot tea in morning/evening. Other than that, it's water for this girl. Nothing else will satisfy my thirst now.
As I've done more research and walked further on this journey, I'm learning that Hippocrates had it right. We are triune beings, made up of mind, body, and soul. Eating the right food restores and heals your body such that you are better able to deal with anything that crosses your path, whether it's psychological, physical or spiritual in nature. I still believe that modern medicine is necessary. The point is that you won't need modern medicine as often if you're fueling your body the right way. You can't control everything that happens in your life. However, you can prepare your mind, your body, and your heart in a way that minimizes the effects of those circumstances on your overall health. Try it and see what happens! I triple-dog-dare you!
Here are some of my favorite sites for recipes (there are so many out there!):
Paleo on a Budget
Fast Paleo
Bodybuilding.com
Gluten Free Homemaker
Gluten Free Goddess
I use the MyFitnessPal app for iPhone, though you can use the website, too. They're both free!
*Disclaimer: I am not a nutritionist, a certified trainer, a doctor, or any other type of health professional. I am simply sharing what I have learned works for me!*
