Health Tips and Myths
A quick break from travel itineraries to talk about healthy eating. While I was at orientation at UNC Chapel Hill, I was hearing girls talk about a few diet culture myths that I wanted to straighten out. I also think healthy eating is so important as it is entirely different from person to person. Trying to copy someone else’s exact meal plan is not what we should be doing. We are unique and special individuals that need different amounts of energy, nutrients, calories, etc.
Healthy Eating
Tips:
As I said, you are different from the people you see on social media or the people around you. Eat what you need. Find your own balance. Only you will know what your body needs and wants. If people on social media are making you feel badly about eating or your lifestyle, you need to do yourself a favor and unfollow, keep scrolling, or put your phone away.
Similarly to number 1, do you boo. Focus on you. Stop comparing.
Focus on adding instead of subtracting. What protein or nutrients can you add to a meal? Starving yourself is not what we need. The more you restrict, the more it will come back to you. Calories are energy, without them you will feel sluggish and less able to complete your daily tasks. You may never know what you are capable of without eating enough.
Find something you can be consistent with. We don’t need more FAD diets. Eat a mix of nutrient dense food, protein, fiber, carbs, fats, and of course foods that fuel the soul. If you are trying to lose weight, you don’t need to do keto, you just need to eat in a calorie deficit. A calorie deficit is when you are burning more calories than you are eating. We already burn a significant amount of calories by just living and breathing.
No one is perfect. No one really knows what they are doing. We are all trying our best. Do what you can and let go of guilt. Also, stop commenting on what other people are eating. Why does it matter?
Spruce up our healthy foods. You can make healthy food that tastes good. It doesn’t have to be a boring salad. Add avocado, nuts or seeds, yummy dressing, herbs, olives or pickles, etc. There is so much to add to make healthy food tastier and more satiating.
Speaking of which, make sure your meals fill you up. If you are still hungry, grab some more protein. You want to end your meal or snack feeling satisfied and full.
Have fun and indulge once in a while. If you are craving a slice of pizza, eat it. It is better to give in occasionally than restrict. This restriction will lead to the need to binge on foods you feel like you can’t have.
Allow eating healthy to feel good. Notice what it does to your body when you consistently nourish yourself with healthful foods.
Eat as many different foods as you can. Variation is key. It is key to not get bored and also key in aiding you gut microbiome.
Eat fermented foods like yogurt and sauerkraut to help your gut.
Myths:
Eating after a certain time makes no difference at all. Calories are calories. A piece of chicken at 9 pm is the same piece of chicken at 1 pm. Eliminating snacking after dinner is a great idea, but know that eating late at night doesn’t increase the amount of calories an item contains.
Carbs are not bad. Carbohydrates give us quick energy that we can use right away.
Healthy cookies are not way better than regular cookies. Any dessert or junk food turned healthy still most likely has a ton of sugar and/or bad ingredients. Check labels to find out what you are getting yourself into. Personally, if I’m going to have a cookie, I’m going to have the real deal, not some fake version. Also, just because brands look healthy don’t mean that they actually are. PR has become so good that we tend to find ourselves getting fooled very easily. For example, many açaí bowls are actually just bowls of sugar.
Splenda is not better than sugar. Sugar, honey, or coconut sugar are your best options for sweetener. Splenda is super fake and may lead to cancer.
Although fruit juice does have good vitamins, it also tends to have a lot of sugar. Drink juices in moderation and get your vitamins elsewhere.
You don’t need to be taking one million different supplements. If you are eating a balanced diet you shouldn’t have to take very many.
Meat and animal products are not bad for you. Everything in moderation my friends! Animal products have key vitamins and nutrients such as B12 that we need to keep our energy up. Try eating a mix of plant and animal proteins.
Healthy Living
Tips:
Find a routine. Get in a groove. It will be hard at first, but you will fall in love with it.
Be ok with changes and challenges. Life is a rollercoaster so you might as well accept it and see what you can learn from it.
Move your body. The more you don’t want to move your body, the more you probably should. Soon enough, you will crave it and need it.
Surround yourself with good people.
Create the life you want. You decide your path. You are given options and it is your choice to decide what you do. Be positive.
Make your bed. I know this is a cliche, but making my bed makes me feel productive and clean.
Clean your space. Your space is a reflection of your mind.
Just get started. Starting is the hardest part. Getting there is the hardest part. Just rip off the bandaid and do it.
Believe in yourself and trust the world around you. Know that you are exactly where you need to be and let your worries wash away.
I said this in terms of healthy eating, but I will say it again, focus on you. Be you, do you. Your life will come together and fall into place once you stop fighting against yourself. Don’t live your life trying to be someone else or trying to hide yourself. Shine bright.
Make lists and write things down. We all have thousands of thoughts swirling around. Write them down so that you can organize your thoughts and let them go. When you write things down you also become more productive and find more time for yourself.
Put your mental health first. Your mind matters and your feelings are valid. Allow yourself to feel and then find a solution. Take a mental health day, refill your cup. Keep a list of things that fill your cup up so when you need them you have them. Don’t fill your cup up when it’s too late, do it as you go. Take time for yourself everyday.
Know yourself, but push yourself. You have to know when you are pushing too hard and when you are pushing just enough. Take on new things that scare you, this is how you grow.
Myths:
You don’t need to do an hour long intense workout everyday for it to “count.” A simple walk or bike ride is a great way to get moving. 30 minute workouts are also awesome. You would be surprised how intense they can be and how good you can feel after.
You don’t have to workout in the morning if you don’t want to. Find a time that works for you.