Healthy Doesn't Have to be Hard

By Lyndsay Laursen

What comes up for you when you think about "eating healthier"? 

Is it boring salads and dry chicken? Does it feel like dread or overwhelm? Or is it exciting? 

In our world, so much money has been put into this whole system of "what we should eat" that it has gotten infinitely more complicated than ever in human history. Even for those of us deeply trained on human biology and physiology and the nutrition that system needs, it's easy to get overwhelmed when you walk into a store. I have definitely been through a lifetime supply of "plans" "protocols" "diets" and ways of approaching this! But most of them felt a lot more like hype and sales than actually nourishing me.

So where do you start? 

I love a few simple reminders to start with, and you can build or tweak from there. 

1. Drink some water. 

Not too much, but drink water. If you're seeing clear in the toilet bowl, it's too much. If it's dark, it's too little. Seriously, if your pee is pale yellow most of the time, if your lips aren't chapped and your mouth doesn't generally feel sticky and dry- you're probably doing ok. 

Yes, herbal teas can count toward this. Or add cucumbers, fresh citrus, other real fruit, etc to make it more interesting. Do not add essential oils, or the "flavor" packets or liquids that are mostly artificial stuff your body doesn't need. And no, I don't generally count coffee, tea, sweet drinks, or other nonsense for my water intake. If you're drinking enough water, and still think you need those things- go for it. 

*Pro tip: Drink a full glass of water in the morning (yes, before your coffee). It will flush all the stuff your body spent all night trying to clean out for you rather than it getting reabsorbed. 

2. Focus on fiber.

I really like focusing on how to add more of something rather than how to avoid things. For me, adding more fiber is a fun challenge that keeps me focused on eating a variety of plants. "Eat the rainbow" is another great reminder that fits under this for me. More fruits, vegetables, beans, lentils, nuts, seeds, oats, and real grains. Less of the breads and baked things, processed things, etc. By doing this, you're also inherently loading yourself up with vitamins, minerals, and all the other good stuff you need for all your cells to work.  You can get nerdy and track your food and see how much you're getting, or just make sure that when you eat, you're getting something that contains fiber. AKA- you aren't just eating carbs on carbs on carbs (my default if I'm not thinking about it, and most people's as well.) Make it interesting and fun- play with new ingredients, flavors, or cuisines and see what you can create!

3. Get your protein (from food). 

Protein is key to healthy aging, growing, maintaining muscle mass, keeping your brain healthy, and all the other things that are or should be goals. It is also important for stable blood sugar. Rather than coffee and a dessert for breakfast, give some eggs and bacon a go! Even better, do eggs with vegetables to hit the fiber and protein combo. Build your meals or snacks around "where is the protein and where is the fiber?" and you're probably in great shape. (For me, the healthy fats are a natural fit when I'm doing both of these. Avocado, coconut oil, fats from good quality meats, good olive oil- they're all part of the package for me, but now I mentioned it, too. )

Focus on real food protein sources, though. Can "protein" shakes and supplements fill a gap? Yes. But it's not in the best interest of your digestion or overall health for those to be the basis of your diet. So relegate them to the "in a pinch" option, and do your best to stack your meals and snacks.

If you don't do meat, but will do eggs, seafood, meat broths, or other animal products, make sure you're keeping those in mind, and paying attention to your meatless combos to get enough usable protein. If you don't do any animal products, you will need to be VERY vigilant and make sure you're working with a healthcare professional to make sure your nutrient requirements are all being met. Yes, it's possible, especially shorter term, but it does take intentional effort. Your muscles will thank you as you age.

Uplevel

Add fermented foods like yogurt, sauerkraut, kimchi, kefir, kombucha, jun, water kefir, or any of the other yummies that are full of active bacteria to support your microbiome. Even a bite a day or a bite/sip per meal makes a huge difference in your digestion, mood, immune health and more. 

Let us know where you're starting!