Jolie Ensign, nutritionist with Habit, recommends that you keep a journal about the foods you eat, not to count calories, but to observe how foods make you feel mentally and physically.
7/1/20 Nutrition Restart 2 of 5WHEN YOU START A NUTRITION REBOOT, EATING GOOD, WHOLE FOODS IS A GIVEN. BUT DID YOU KNOW THAT KEEPING A JOURNAL, NOT ONLY OF THE FOODS YOU EAT, BUT HOW THEY MAKE YOU FEEL, IS THE KEY TO FINE-TUNING YOUR NEW NUTRITION HABITS. YOU'RE WATCHING HEALTHY LIVING IN THE FOUR CORNERS, BROUGHT TO YOU BY HABIT. I'M WENDY GRAHAM SETTLE. WELLNESS AND NUTRITION EXPERT JOLIE ENSIGN OF DURANGO SAYS YOUR NUTRITION REBOOT STARTS WITH EATING WHOLE, FRESH FOODS. AVOID PROCESSED FOODS AND SWEETS, INCLUDING ARTIFICIAL SWEETENERS. ARTIFICIAL SWEETENERS IN AND OF THEMSELVES MAY NOT HAVE ANY CALORIES, BUT THEY CAUSE YOUR BRAIN TO RELEASE DOPAMINE, THE FEEL-GOOD HORMONE, JUST LIKE REAL SUGARS, AND YOU MAY FIND YOURSELF OVEREATING. FRUIT IS ANOTHER NO-NO.
ON THE NUTRITION RESTART, WE TAKE OUT MOST FRUIT AS WELL, BESIDES THE MORE SOUR, BITTER FRUITS. AND THOSE WOULD BE GRANNY SMITH, APPLES, GRAPEFRUIT, GREEN BANANAS, THOSE BANANAS THAT ARE UNDERRIPE, AND LEMONS AND LIMES. SO IF YOU'RE EATING THOSE, YOU DON'T GET THAT TRIGGER IN THAT DOPAMINE REACTION.PLAN ON DUMPING YOUR BOTTLES OF VEGETABLE OILS AND USE FATS HIGH IN OMEGA-3 FATTY ACIDS, LIKE AVOCADO, OLIVE OR COCONUT OIL. AND DON'T BE AFRAID OF BUTTER.
DIETARY FAT, THE HEALTHY CHOICES ARE IMPORTANT FOR HELPING YOU FEEL FULL AND SATISFIED, KEEPING YOUR ENERGY AND MOODS BALANCED, YOUR HORMONES IN CHECK. THOSE FATS HELP YOU GET FROM MEAL TO MEAL WITH THREE TO FOUR HOURS IN BETWEEN. THEY HELP PULL YOU OFF OF THAT BLOOD SUGAR ROLLER COASTER. WHEN IT COMES TO DAIRY, CHOOSING FULL FAT DAIRY OVER LOW-FAT OR NO-FAT DAIRY. THEY'VE REMOVED THE HEALTHY DAIRY FAT AND SUBSTITUTED IN SUGARS, PRESERVATIVES, CHEMICALS, AGAIN, TOXINS IN YOUR BODY. SO STICK TO THE TRUE FORM OF THE FOOD, REAL WHOLE NUTRIENT-DENSE FOODS, AND THAT DAIRY THE FULL-FAT DAIRY, ESPECIALLY, TO HELP YOU FEEL SATISFIED AND GET YOU MEAL TO MEAL. VEGETABLES, OF COURSE, ARE IMPORTANT FOR A BALANCED DIET, AND THE TYPES YOU CHOOSE ALSO AFFECT YOUR ENERGY LEVELS. AVOID POTATOES, BUT IF YOU REALLY WANT ONE, CHOOSE SWEET POTATOES OVER THAT IDAHO BAKER. ROOT VEGETABLES, OR UNDER-THE-GROUND VEGETABLES, AS ENSIGN CALLS THEM, HAVE MORE CARBOHYDRATES THAN ABOVE-GROUND VEGETABLES LIKE SWISS CHARD, KALE, OR BROCCOLI. AND WHEN YOU PREPARE YOUR MEAL, MAKE NOTE OF HOW YOUR SELECTIONS MAKE YOU FEEL.
IF YOU'VE HAD A VERY ACTIVE DAY, ADD IN SOME OF THOSE MORE STARCHY VEGETABLES, IF YOU HAVEN'T, THEN REALLY FOCUS ON MORE OF THE ABOVE-GROUND VEGETABLES, WHEN YOU'RE ADDING PROTEIN TO YOUR PLATE, FOUR TO SIX OUNCES IS TYPICALLY A GOOD GAUGE TO START AT FOUR OUNCES AND SEE IF YOU CAN GO THAT THREE TO FOUR HOURS BETWEEN MEALS. IF YOU'RE STRUGGLING AND YOU'RE GETTING HUNGRY, THEN AT YOUR NEXT MEAL, BUMP IT UP TO SAY SIX OUNCES OF PROTEIN OR ADD SOME MORE VEGETABLES. AND THEN ADDING THAT DIETARY FAT AS WELL, TYPICALLY A TABLESPOON TO TWO TABLESPOONS OF FAT PER MEAL AND TESTING IT OUT WITH YOUR ENERGY AND YOUR HUNGER, REALLY NOTICING, ARE YOU EXPERIENCING TRUE HUNGER OR IS IT JUST BOREDOM DURING THE DAY? AND THEN NOTING, KEEPING A LOG, NOT JUST OF THE FOOD THAT YOU'RE EATING, BUT OF YOUR ENERGY, YOUR MOODS, YOUR HUNGER, ALL OF THOSE THINGS, SO THAT YOU CAN START MAKING THESE CONNECTIONS AND BEING AWARE THAT OKAY, IF I EAT SO MUCH VEGETABLES, SO MUCH PROTEIN, FAT DAIRY, WHAT ALL ARE YOU EXPERIENCING?IF YOU'D LIKE TO KNOW MORE ABOUT THE FIVE-STEP NUTRITION REBOOT, VISIT HABIT DURANGO DOT COM. THANKS FOR WATCHING THIS EDITION OF HEALTHY LIVING IN THE FOUR CORNERS, BROUGHT TO YOU BY THE LOCAL NEWS NETWORK. I'M WENDY GRAHAM SETTLE.
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