You are the only way through the bs

Our current world is full of polarization and this is especially true in the health and nutrition world. If you feel confused you’re not alone. With the health, nutrition and supplement industry worth around $400 billion there are many people who are happy to give you their opinion (while making it sound like the truth) and usually touting their supplements, branded snacks or food. But, just because someone says something in a convincing way does not make it true. Plus, even if it is true for one person, it may not be universally true. We are all very different, our bodies are different, our tastes are different and our values are different. Because of this there can’t be one way we should all be eating and living. So, what should we do with all the conflicting information we get fed all day?

First off, if there is something that works for you, do it! If you love to wake up slowly and enjoy warm lemon water half an hour before you eat or drink anything else, by all means continue! Maybe the rest of your day is super stressful and this helps you feel centered and ready for the day. On the other hand, if you like to wake up, immediately have some coffee and get to work, this is great too. If starting early gets you done with work earlier so you can relax in the afternoon, spend time exercising and making dinner that is great. So, if you have a habit that works, don’t let someone else tell you it doesn’t.

Much of the journey to health is just finding out what works for you and adjusting this through life’s changes. While this sounds easy, it can be a difficult process. Generally, our lives fall into a rhythm that requires as little effort as possible, even if it doesn’t make us feel great. Making change is always hard. Finding the easiest ways to make the most impact is important. If you sit all day at work and eat the packaged snacks from the break room, and you’re considering intermittent fasting to improve your health, it may be a better choice to bring some more balanced snacks and go for a few walks during the day than to go 18 hours a day with no food. It can seem that the more drastic the change the more benefit you will get, but this is often not true. This is why diets are often so appealing and fail almost all the time. They often require large changes with little flexibility, promise amazing outcomes, all setting the dieter up to fail. The failure then leads to feelings of shame and guilt, which is not motivating at all!

Here are some ways to get started:

Large Goal: Eat 1.5-2 cups fruit per day Eat 2-3 cups of vegetables per day   Eat at least 25-30 grams of fiber per day Exercise at least 150 minutes cardio, lifting 2 times and flexibility work per week

Small Steps ·      Add a handful of spinach and/or riced cauliflower to your smoothie or eggs ·      Add carrot sticks or celery to your snack ·      Add a side salad to your lunch ·      Have a bowl of berries as dessert ·      Add beans to your burrito ·      Use brown rice instead of white ·      Use whole grain bread ·      Have popcorn as a snack ·      Have a bowl of oatmeal for breakfast ·      Walk to get your mail ·      Park far away from where you’re going ·      Do squats, lunges or push-ups during ads when watching TV ·      Make walk dates with friends

Massive lifestyle and food changes can feel like success, but what about when it just feels hard and restrictive? Or the outcomes don’t match the promises? If you make small changes each day it may not feel as monumental, but a few weeks down the road you will notice changes and hopefully will feel empowered and motivated instead of discouraged. Ideally, making healthier choices should make you feel good and give you a sense of control over your life. Set aside some time to think about what makes you feel good and do that, because ultimately that is what you will keep doing.

Contrary to what all the “experts” say there is not one way to be healthy or find longevity. As a nutrition expert I have tried a lot of these things like The Whole 30, intermittent fasting, elimination diets and more. There are definitely things I’ve taken away from each of them, but none of them are very sustainable over the long term. The Whole 30 showed me how to eat more fruits and vegetables, and that I don’t want to stop eating bread and ice cream. Intermittent fasting showed me that I need to eat in the morning or I am not who you want to hang out with, but I do try to have at least 12 hours between dinner and breakfast. Elimination diets showed me that foods aren’t what cause me to feel bad, but that balancing my hormones and stress is where I need to focus. Try some stuff, see what works. Finding something that works or quitting early doesn’t make you a failure, it just shows you know yourself.

When time, energy and motivation are all limited it can feel impossible to add in anything else, but it’s probably worth it. Find things that make you feel good, powerful and add to your life. Get friends and family on board to go for walks, try a new fitness class, share recipes you love. We all need some accountability and when it’s hard to find it within yourself it can help to have a friend invite you on a walk.

I’m here if you want help in your journey to feeling more like yourself.