For years we’ve believed for every new diet trend that came along, that “this is IT, the thing that will finally help me feel better, have more energy + keep those pesky pounds off FOR GOOD.”
But the sad truth is, we’ve been fed lie, after lie, after lie for DECADES. And why does this happen?? Because around the same time that packaged, “quick-&-easy”, microwavable dishes hit the shelves of our grocery stores, our health has been in a consistent decline for the sake of the money-making “food production business”.
Isn’t that chart crazy? It really makes me sad. 🙁
In 2014 we seem to be busier than ever, are exhausted all of the time, and yet we are the most immobile we’ve ever been; due to the hours on end that we sit behind a desk, hunched over staring at a computer screen.
And our lives are packed full with all sorts of stresses:
- intellectual
- emotional
- physical
- spiritual
So, in terms of preparing a healthy meal for ourselves + our families, we look for the quick and easy option; the one that requires the least amount of preparation, thinking, and work. because lesbi-honest… we just feel like we DON’T HAVE TIME. Thus the creation of processed, packaged, nutrient-deficient junk, chemically designed to taste similar to the food it is “supposed to” resemble.
For years we’ve been told that calories in < calories out. Eat less, workout more. And while this can be true + necessary in extreme cases of those who live a sedentary lifestyle, RESTRICTION IS NOT THE ULTIMATE OR SUSTAINABLE ANSWER.
The QUALITY of the food you eat is far more important than the QUANTITY (within reason) in my opinion. FOOD = FUEL! You wouldn’t put unleaded gasoline in your precious maserati, would you? You want her to perform her absolute best!
I love this example from Diane Sanfilippo’s book, “Practical Paleo”:
Hypothetically, what if I ate this everyday:
- BREAKFAST: veggie omelette
- LUNCH: crustless quiche
- DINNER: egg souffle
You’d probably say, “that’s a lot of eggs!” But, let’s say my typical day looks like this:
- BREAKFAST: oatmeal/cereal with fruit
- LUNCH: turkey sandwich
- DINNER: whole wheat pasta with veggies
It probably wouldn’t occur to you to ask “isn’t that a lot of grains?”
You may feel like you are making healthy food choices with the second option above, and yet you constantly feel hungry, never feel fully satisfied, battle sugar cravings and hit that dreaded 2pm energy slump day-in and day-out.
Do you remember that good ol’ food pyramid?
Pretty interesting, huh? Let’s keep going.
You have all of these diets out there screaming at you to eat:
LOW-FAT! LOW CARB! NO CARB! VEGAN! VEGETARIAN! GLUTEN-FREE! EAT 5 SMALL MEALS A DAY!
And you’ve tried all of them…and they don’t work..or maybe they do, but they just aren’t something you can sustain PERMANENTLY!
So, what do YOU recommend, Madison?
Well, it may be nothing new to you, but I recommend eating a 80/20 primal or “paleo” or WAPF inspired diet. Obviously if you have serious goals for fat loss or better performance in the gym, your diet might be more around the 90/10 mark for awhile, and then revert back to the 80/20 guidelines.
WHY 80/20? I think it’s a good balance that is maintainable for the LONG-TERM…aka the rest of your life! You gotta live a little and enjoy yourself, but consistently fuel your body with balanced nutrition. 80% of whole, real, nutrient-dense foods that your great, great, great, great, great grandmother would recognize, therefore allowing the other 20% for family get-togethers, special occasions, and those little treats here and there to help you stay sane, but don’t completely cause you to fall off of the bandwagon.
But before I go on, I want to say something: I feel like paleo has become so convoluted with “clean cheats” and unbalanced paleo meals, that people can get lost in what they are really supposed to be putting in their bodies. While some food products or recipes might fit within the paleo guidelines, you still could be fueling your body poorly, which could hinder your goals of fat loss, PR gains, improved sleep quality, etc.
Therefore, I like to take a “Zone Diet” approach: focusing on balancing your macronutrients (proteins, fats, carbs) at every meal in order to keep blood sugar levels on an even keel. Plus it allows a little wiggle room for those special treats, dairy, and other things like legumes and grains if you aren’t bothered by them.
I won’t go into a lot of explanation about the zone diet, but if you are interested in it, please check out the link below. It is a short article packed full of information, helping you understand why to eat this way, how to eat this way for your particular size + activity level, and even has some meal plans/recipes for you to get an idea of what zoned meals look like.
Initially getting started in The Zone can be a little overwhelming and a bit tedious, but I encourage you to try it out and measure your required food for at least one week, until you get the hang of what your portions should look like for each meal + snack.
Eating with The Zone Diet guidelines has helped me smash my sugar cravings, feel satiated longer, get more productive sleep, and see consistent PR’s in the gym. I fully believe this is an easy, balanced, and sustainable approach that EVERYONE can do in order to eat healthy for life.
To read more about The Zone Diet in detail, check out this article!
So, what does a typical day look like for me?
BREAKFAST:
- protein: 2 egg scramble with sausage
- fat: 1/4 avocado
- carb: berries
LUNCH:
- protein: 3 oz shaved chicken
- fat: 1/4 avocado or 3-5 almonds
- carb: greens + veggies + fruits
SNACK:
- protein: cheese stick
- fat: 3-5 almonds
- carb: apple
DINNER:
- protein: hamburger patty
- fat: 1/4 avocado
- carb: greens + sauteed veggies
BUT HOW DO I ZONE MY MEALS WHEN I DINE OUT?!
When you get used to figuring out your correct portions, you now have the freedom to know WHAT you need, and HOW MUCH of it you need every time you dine out!
Want to know the best + easiest place to zone a meal? ANY MEXICAN FOOD RESTAURANT. That’s great news for us texans!
Order the fajitas.
- protein: chicken, beef, shrimp
- fat: guacamole
- carb: grilled peppers + onions (and you can even enjoy a couple of chips or just ONE tortilla!)
Join me in turning your plates upside down by focusing on cutting out the junk that the food businesses are trying to sell you as healthy, and start filling your plates (and your tummies) back up with healthy, nutrient-dense foods!
If this is all too overwhelming, visit this post for tips on how to get started towards a healthier lifestyle! Remember, small steps = big changes!
If you have questions on The Zone Diet, or any other questions regarding your own nutrition, please feel free to contact me!
beWELL!
