A Beginner's Guide to Healthy Eating

You’ve decided you want to eat healthy – what a simple/easy idea, right? Healthy eating can be made simple, but it’s a whole heck of a lot easier said than done – especially when we’re told a million different contradictory ways on how it needs to be done! Our world seems to be hooked on the idea that things like fad diets, quick fixes, diet pills (etc. etc.) are necessary in considering one’s diet as “healthy” and the only real way to “lost weight.”  That’s where we’re wrong and that’s where simplicity comes into play. Healthy CAN be easy – let us show you how:

Here is a pretty bulleted list to break down the real simplicity for you:

·  Eat whole.

·  Eat your colors.

·  Eat enough protein.

·  Don’t ditch carbs or fats all together.

·  Eat balanced (don’t give up all the foods that bring you joy!)

Eating whole:

Think of foods that exist on their own. No additives, no preservatives, no food coloring. They haven’t been made by man, rather, they exist on this earth as an avenue for beings to obtain the necessary “fuel” to live. You see, when we pump our bodies with “fake foods” (think sugar ridden cereal, Big Macs, soda pop) our body is confused. It tries to process the chemicals that are going into our body, stores extra sugar as fat, spikes our insulin levels, you name it. Once all havoc is wreaked on our digestive systems by these crazy pho nutrients, we’re left with upset, hungry belies. By eating portions of healthy “whole” foods, our systems are given what they need. Our cells are happy. The next time you decide you’re on your mission to start your day with healthy meal and reach for that trendy granola (NOT HEALTHY), think of whether or not it exists without being engineered (pro tip: granola does not grow on trees); opt for a plate of scrambled egg whites, avocado, and sweet potatoes (see – natural!).

Eat your colors:

Micronutrients are massively underrated. What is a micronutrient you ask? Micronutrients (or micros) are one of the major categories of nutrients your body needs to function properly and include vitamins and minerals. The main reason we suggest “eating your colors” is because several micros can be found in foods like fruits and vegetables. When you incorporate foods with vibrant colors you can bet your bottom dollar your body is thanking you for the extra fire power our systems get from these essential vitamins and minerals. Great examples include: spinach, broccoli, peppers, beets, bananas, carrots, apricots, cherries, etc. When you eat your colors, you will look better AND feel better – why not?!

Eat enough protein:

Protein needs to be a huge priority. Repeat after me: “Protein is priority numero uno.” Your body needs protein for several necessary body functions including but not limited to: rebuilding muscles, making important enzymes and hormones, building bones, and supplying energy to essential organs. The best part is, protein is both good for you and satisfying without blowing caloric intake out of the water. Now, this doesn’t mean we should eat endless amounts of protein (or endless amounts of anything for that matter), but the right amounts help maintain a lean body mass and keep hunger levels at bay. Trust us on this one. Eat your protein.

Don’t ditch carbs or fats all together:

Ever been on a diet that has failed? Yep, all of us too. “Diet” is a sticky concept that often leads us to being in a worse place health-wise than we were when we started. The main issue here is that many “diet” programs cut out categories of macronutrients (macros) that we NEED. The three big macros we are referencing are: Protein, Carbohydrates, and Fats. Ever heard of a “low to no carb diet.” Yep, all of us too. For those who have been on one for long periods of time, we probably know that we didn’t feel all that great. When we cut any single macro out of our diets, our bodies aren’t sure what’s happening and start to malfunction. These malfunctions span both our physical and mental function; we don’t have all of the necessary nutrients to fuel and repair our bodies. Often, these malfunctions lead to binge eating and completely sabotage the end goal of losing weight. When your body is deprived, your mind won’t know where to start and definitely won’t be able to stop!

Eat balanced (don’t give up all the foods that bring you joy!):

The whole concept of  ~we all want what we can’t have~ applies here. When we deprive ourselves of foods we enjoy, label them as bad foods, not on my diet foods, and can’t have foods we want them that much more and will eventually cave. Here’s an example for you: I love ice cream. The times I’ve told myself I’m ending my relationship with the icy goodness and stop eating it entirely, I’ll have a few good weeks then BAM - I have a weak day and eat endless amounts of ice cream.  Can you relate? We aren’t advising you to load up on unhealthy meals to avoid those weak days, but things are ok in moderations. When we empower ourselves to eat the things we enjoy when we want (to an extent) there is a surprising effect on the mind and body. We want less of what’s bad for us because WE CAN not because we HAVE TO or can’t do something we want to do.

Now comes to tough part: actually ~doing~ the not so simple task of eating healthy. Knowing what to eat, when to eat, how much to eat is tough. We get it. Trevor Rea Training has extremely user-friendly meal plans offered for those who want to know exactly what to eat for each meal and snack of the day. Imagine waking up to a spreadsheet that shows you exactly what breakfast, snack 1, lunch, snack 2, and dinner will look like. We’ve got you! (And AS ALWAYS, we’re happy to answer any question you might have and give guidance if a meal plan isn’t your path to healthy.)

Sample Day of Healthy, Whole Eating:

Breakfast:

Egg white omelet stuffed with tomatoes, mushrooms, and spinach. Top it off with ¼ of an avocado, and pair with a side of blueberries.

Snack:

Small handful of almonds plus a juice, Granny Smith apple.

Lunch:

Grilled chicken breast with a side of broccoli and a small baked sweet potato.

Snack:

Small bowl of non-fat, plain Greek yogurt. Sprinkle cinnamon and stevia to taste.

Dinner:

Filet of salmon with a side of asparagus or a side salad.