Tag: labels

Calories: to Count or Not to Count?

It’s all about calories in vs. calories out, right? So, should we be counting calories or not??

Woman Looking at Vegetables in Refrigerator ca. 2003

All calories are not created equal. 500 calories of fruits or veggies is not, in any way, equal to 500 calories of processed food made out of a hundred ingredients, most of which are chemicals, or sugar, but certainly not food that will fuel your body properly. So, what’s the point of counting calories when calories are not what we should be measuring at all?

Shift the focus from calorie counting to eating whole, real, seasonal foods that fuel your body, satisfy your taste buds, and make you feel good. No diet, no restriction, no labels, no counting, and no one-size-fits-all attitude…because, let’s face it, that’s just no fun at all. Besides, when we’re eating real, healthy foods, our body becomes more in-tune with our hunger and satiety, in other words, when we need food, and when we’ve had enough.

pea on fork

We should be aware of (especially for weight-loss) portions and proportions. A portion is simply the amount of the food we’re eating. It’s not necessary to measure the precise weight/size of everything we eat; however, eyeing approximate portions ensures that we’re not eating far more or less than what we need (which is different for everyone.)

Proportion is the ratio of nutrients; protein, carbohydrates, and fat. It’s important to eat a balance of each nutrient (hence the term ‘balanced meal’) as each performs a different function in the body.

Counting calories is irrelevant, so spare yourself and focus on nutrition. Lastly, counting calories can often lead to food guilt, which is a huge waste of time and brainspace (is that a word?) Likewise, exercising simply to burn the calories we’ve consumed, or are planning to consume, is one of the most miserable things ever. Eat to fuel your body and work out to challenge, strengthen, and energize your body for endorphins, health, and fun!

For more on portion control, eating right for you, losing weight, or to get your own customized meal plan to meet your nutrition goals, email kiley@onehealthyhamptons today.

One Healthy Breakdown: can you count enough reasons not to count cals?

 

Feeling Fresh & Clean Ending 2014

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One engagement, wedding, and honeymoon behind me and I’m ready for a reset, both mentally and physically. The dress fittings have come and gone and life goes on, my friends! Real life is calling and there’s no time like the present. I know you can all relate. If it’s not a wedding, it’s a birthday, a vacation, or another reason to celebrate. There will always be an excuse to sip champagne and eat cake, but it’s about living in moderation and maintaining a healthy body and mind that keeps us stable. Instead of heading into January with holiday bloat and gloat, let’s skip the New Years anticipation and just feel better today. Personally, I feel my best when I’m treating my body and my mind right.

Living a healthy lifestyle is like balancing a scale, the middle point between extremes. Though I didn’t really diet for my wedding, I was definitely hyper-aware of what I put into my body and how I targeted my workouts. While that’s one side of the spectrum, the other was my honeymoon indulgence in all things good and carby; pasta, pizza, wine, dessert, and more wine. While both practices were right for me at the time, (no shame in that!) but I’m excited to find the happy middle that is real life again!

Vintage Balance Scale If you’re in a need of a few small changes, a little reset, and balancing out the scale, join me in the following practices. Let’s do this sans the juice cleanse, starvation, strictness, supplements, or labels. Just some good old fashioned healthy fun to feel good inside and out.

1. Eat clean, lean, and green, whole foods, and indulge mindfully. It’s no surprise that whole foods are the way to go and that fresh fruits and veggies should be at the top of the pyramid. As the seasons shift, our bodies naturally crave more comforting, warming foods. Satisfy these cravings with soups, autumn staples, spiced smoothies, lean protein, whole grains, herbs and spices, and healthy fats. It’s not rocket science and there’s no magic diet involved (thank the lord!) Indulge moderately, chew slowly, and be aware of portion size. Don’t restrict yourselves of your favorite pleasure foods (for me, it’s red wine, nut butter, and dark chocolate) and don’t beat yourself up for indulging, but do avoid processed food and too much of a good thing.

2. Move your body every single day. It’s that simple. I’m all about switching it up, trying new things, and enjoying exercise. To me, a healthy, balanced life includes some grueling workouts that challenge, push, and exhaust as well as less-demanding days to rest, stretch, and recharge. Regardless of what it is, your favorite workouts/classes should be a priority on your calendar. Make it happen, walk more, and treat your body with love, it’s carrying you through life and you won’t get very far without lots of movement.

3. Sleep. Thoughts of our honeymoon are full of amazing memories, sites, and meals as well as physically and emotionally feeling like a  million bucks. No, it wasn’t just because I was on newlywed cloud 9. I slept. A LOT. Sleep is the fuel that charges our bodies to run efficiently and stay healthy, both physically and mentally. 8+ hours – make it happen.

4. Take time for yourself and give yourself permission to RELAX, every single day. Whether you practice daily meditation or not, it’s crucial to take ten minutes a day to breathe, connect with yourself, reflect, refocus, set your intention for the day, do some yoga, and completely relax. Like sleep, this simple practice can make your entire day, week, month, life better all around.

One Healthy Breakdown: It’s really that simple, folks. Let’s commit to feeling fresh and clean heading into 2015!

Kiley’s Top 10 Nutrition Tips

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Your health is your wealth. Nutrition is pivotal in living healthy. Although food is the best medicine, it’s not just about what you eat and everyone is different. Here are 10 universal nutrition tips that everyone can apply to live a healthier, happier life! Vegetables1.  Eat REAL Food:

REAL, whole food comes from the earth. Our bodies operate on whole foods, just like our ancestors did, so why would we put processed chemicals that we can’t even pronounce into our bodies? Don’t eat less, just eat less packaged food. Regardless of whether you eat meat, vegan, vegetarian, etc., clean eating is the way to go. Whole foods are like putting the best gas in a car, they stimulate our bodies to work, grow, move, think, and fight disease most efficiently, from the inside out (from organs, digestion, muscles, bones, to skin, hair, and nails.)

2.  Drink Up:

We’re made of water, and we need water to live (although the majority of Americans are dehydrated. Are you?) It’s easy to drink water when it’s right in front of you, so carry a reusable water bottle everywhere you go. FYI: Water means water…not soda, coffee, beer, or sports drinks. Cheers!

3.  Eat Local & Seasonal:

The best way to get quality, tasty food at the best price (while supporting your local farmers) is to eat local and seasonal. Eating local ensures that you’re getting the absolute freshest food possible. Eating with the season provides your body with what it wants and ensures that you don’t get bored of the same old things. Think pumpkin in the fall and watermelon in the summer! Along with eating local, eat the rainbow! Variety is key, especially with produce, to guarantee that your body gets as many nutrients as possible. Your plate is your palette – be the artist and be colorful!

4.  Read Labels:

Though we should be eating mostly whole foods that don’t have labels at all (ie: apples, tomatoes, and lettuce.) For foods with a label, watch out for added sugar, artificial flavors, colors, and dyes. If the ingredient list is long or you can’t pronounce something, it’s a red flag that it’s something you probably shouldn’t be eating. If the big writing on the label says “healthy” or “natural,” that actually means very little because there are no clear standards behind either of these terms. To ensure that you’re on the right track, just eat more foods without labels (fruits & veggies) and be sure to pay attention to the ingredient lists on labels, not just the front of the package.

5.  Try New Things:

There are so many nutritious foods out there. Try incorporating one new food or recipe a week. Pretty soon, you’ll have a whole repertoire of nutritious foods!

6.  Rely on Staples:

Try new things, but if you love certain foods that you know are healthy, go ahead and eat them often! Spinach, salmon, brussels sprouts, and sweet potatoes are some great staple examples – they’re nutritious and delicious.

7.  Food is FUEL:

Start to rethink the role of food in your life. Eating isn’t a hobby; food is fuel for your body. Although food can be celebratory and give us great pleasure, keep in mind that food nourishes your body, it’s not a hobby to do when you’re bored. Food provides us energy to carry out our day. It’s pretty simple: if you put crap in your body, you’re going to feel crappy. If you fuel your body with nutrient-dense foods, you’re going to feel healthier, stronger, energized, and alive.

8.  Upgrade Your Favorites:

Even if you’re a lover of all things pizza and chocolate, there are healthier options for you. Thanks to Google, Pinterest, and One Healthy Hamptons, you have a bazillion healthy recipes at our fingertips, so take advantage! You can make brownies with spinach, avocado, and black beans and you may not even know the difference. Applesauce can substitute for butter and spaghetti squash or quinoa pasta can be just as delicious as regular pasta, but far higher in nutrients! Whatever your favorites may be, there is a healthier version, so make an upgrade. Turkey meatballs, fish tacos, even ice cream made from bananas…that’s bananas…but it’s good!

9. Cook at Home:

When you cook at home, you’re able to control exactly what goes into your meal (and, more importantly, what doesn’t) Going out to eat is fun once in a while, but cooking at home is the way to go. If cooking is not your thing, start very simple with vegetables, lean proteins, and whole grains.

10. Don’t Eat Your Emotions:

As discussed above, food is fuel for our bodies. It’s not something to do or a way to ease emotions. Awareness is everything. When you’re eating regular, balanced, whole food meals, your body will use food properly and become hungry every few hours. Tune in to real, physical hunger. Eat when you’re hungry and stop when you’re satisfied – before you feel full. Instead of grabbing a snack when you feel bored or anxious, drink some water, go for a walk, or take some time to think about what’s making you feel that emotion instead of grabbing for a bag of chips or cookies.

One Healthy Breakdown: Follow these 10 tips for a healthier, happier you! Click here for more info on OHH Nutrition and contact kiley@onehealthyhamptons.com today for personalized support!