Let’s focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.

What you eat and drink:

The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important. Don’t get me wrong, limiting calories, excess carbs or fat can certainly help you lose weight but that’s simply not the only factor for long-term weight loss and maximum energy for everyone.

When the intense focus on how much we ate didn’t work in the long-run it wasn’t really a surprise. We kinda knew that already, didn’t we?

You can certainly still continue to count your calories, carbs, and fat but don’t forget to also pay attention to what you eat.

Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods). This simple concept is paramount for weight loss, energy, and overall health and wellness.

Every day this is what you should aim for:
A colourful array of fruits and veggies at almost every meal and snack. You need the fiber, antioxidants, vitamins, and minerals.
Enough protein. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism).
Healthy fats and oils (never “hydrogenated” ones). There is a reason some fatty acids are called “essential” – you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads. Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible. You don’t need to overdo it here. Just make sure you’re getting some high-quality fats.

How you eat and drink:

Also pay attention to how you eat and drink.

Studies are definitely showing that this has more of an impact than we previously thought.

Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?

When it comes to how you eat let’s first look at “mindful eating”.

Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite. Notice and appreciate the smell, taste and texture. Breathe.

This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.

This can also help with weight loss because eating slower often means eating less. Did you know that it takes about 20 minutes for your brain to know that your stomach is full?

Thought so!

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And don’t forget about drinking your food.

Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness.

Don’t get me wrong a green preotein-rich smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack. And don’t gulp it down too fast.

If your smoothies don’t fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds.

Summary:
Consider not only how much you eat but also what and how you eat it.

TAKE ACTION: What is one thing you do to be more mindful of the way you are eating?

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About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of « EXERCISE PLUS » A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Yet learning this very simple task will help make you an informed consumer. The key to remember is that ingredients are listed from highest to lowest proportions. That is, the first two or three ingredients are the majority of what the food contains. The last few ingredients make up very little of the product. If you want to ensure that you are buying foods that are truly healthy, high-quality, nutritious, and unprocessed, then follow the tips below. 

Quick Overview: Rules for Reading Ingredient Lists 

1. If you can’t pronounce it, don’t buy it/don’t eat it. 

2. Ingredients are listed in order of quantity, with the largest quantity of ingredients listed first. 

3. Ideally, choose foods with less than five ingredients; this means they are minimally processed. 

4. Avoid chemicals, preservatives, artificial flavors, and colors. 

5. Avoid sugar, high fructose corn syrup (HFCS) and trans fats 

 The Details: Choosing Healthy Foods by their Ingredient List 

Whole Grains 

Particularly for cereals, crackers, pasta, and breads, the word “whole” should appear as the first or second ingredient, whether it is whole wheat, whole oats, whole rye, or another grain. One way to double-check is to look at the fiber content on the nutrition facts panel; whole-grain foods should deliver at least 3 grams of fiber per serving. 

Hidden Sugars 

Avoid foods with sugar listed in the first three ingredients, and be aware that “sugar” has many names, many of which add calories without boosting nutritional value, and others that can cause stomach distress and other symptoms. Ingredients that end in the word “ose” are all forms of sugar, such as fructose, sucrose and dextrose.

Other sugar sources are honey and corn sweeteners, including high fructose corn syrup (HFCS). A recent study at the University of California/Davis found that these sweeteners had a similar metabolic effect as other forms of sugar. 

To know exactly how many grams of total sugar a product contains, check out the Nutrient Facts label. Four to five grams of sugar is the equivalent of one teaspoon.

Health Canada says that we should limit our consumption of sugar to a maximum of 10 teaspoons a day. Personally, I think this number is a little on the high side, but it’s a good place to aim for! 

Partially Hydrogenated Oils 

Partially hydrogenated oils are the primary source of trans fats, which have been shown to be even more harmful to arteries than saturated fat. Foods can call themselves “trans-fat free” even if they contain up to half a gram of trans fats per serving. Look on the ingredients list. If a food contains partially hydrogenated oils, it contains trans fats. 

Artificial Sweeteners, as in Sucralose, Saccharin, Aspartame, Acesulfame 

I tell all my clients (and everyone I know) to AVOID artificial sweeteners. They can actually increase your craving for sweets, are loaded with chemicals, and are often the source of bloating, diarrhea, and other symptoms.

The Center for Science in the Public Interest warns that some artificial sweeteners can be dangerous in large quantities. A few diet sodas every day may be considered “large quantities” over the years! 

Sodium Nitrite  

Used as a preservative in meats, some research indicates that sodium nitrate may pose a cancer risk; another recent study suggested that nitrites and nitrates could interact with medications to damage DNA and increase the risk of cancer.

The Center for Science in the Public Interest recommends limiting the amount you consume by choosing nitrite-free products whenever possible.  

Artificial Colorings in Food 

Research suggests that some colorings may pose health dangers, according to the Center for Science in the Public Interest. Artificial colorings are found in cereals, candy, soda, snack foods, and the list goes on and on, particularly those designed for children.

They are listed on the ingredients label by their color name, such as Yellow 5, Yellow 6, Red 40, Red 3, Blue 1, Blue 2, Green 3, and Orange B.  

Monosodium Glutamate (MSG)

Monosodium Glutamate (MSG) is a salty flavor and companies/restaurants add it to food to enhance flavor (at the expense of your health!) Some people experience “MSG symptom complex,” with reactions such as headache, flushing, sweating, fluttering heartbeat, and shortness of breath.  

Stay tuned for next month. With spring right around the corner, or hopefully right around the corner, comes the ideal time of year to cleanse from the winter months and enjoy the renewing foods of Spring. If you would like to look and feel better than you have in years, get rid of the bloat and some belly fat, have clearer skin, feel more rested when you rise in the morning, shed a few pounds, and more, stay tuned for more details. 

Related Posts

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of « EXERCISE PLUS » A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.