A balanced diet has the power to solve so many health problems. From morning sickness and milk production in mamas to IQ and illness in infants, food impacts how we feel and how our children develop.
While most of my posts for the Can Can Cleanse blog revolve around detox and weight loss (it's a juice fast program, after all), surprisingly, much of the advice is translatable to prenatal nutrition.
These tips I gave to Can Can Cleanse readers last week are one such case. For the most part, they apply to anyone, whether you're trying to boost your fertility, feel great during your pregnancy, breastfeed - or otherwise. Check 'em out!
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So you’ve completed a juice fast, sworn off sweets for the month, and lost a few pounds. Congratulations! Now keep that good health – and weight loss – going. Maintain your momentum by incorporating a few of these simple tips into your new healthy lifestyle.
- Eat lots of vegetables. Per the FDA, half of every meal should be vegetables & fruits. Perhaps that translates to a big salad for lunch and a mostly-veggie dinner. At restaurants, order a salad before your meal to ensure you get lots of veggies. A good variety of different kinds of seasonal vegetables will ensure you get a broad spectrum of nutrients.
- Ensure that all of the meat, dairy & eggs you consume are organic and grass-fed. Conventionally raised animal products contain hormones, antibiotics, and pesticide residues. These compounds have been linked to weight gain, endocrine/hormone disruption, and breast cancer, among other health problems. Grass-fed or pastured animal products have higher levels of anti-inflammatory omega-3 fatty acids, so they're more heart-healthy. Finally, the CDC calls antibiotic resistance one of the world's most pressing health problems, so reducing your exposure to antibiotic-laced animal products may help stop the spread of antibiotic-resistant "superbugs" like MRSA.
- Hunger is the enemy of healthy eating! Always make sure you make a plan and have healthy snacks on hand. Dedicate one day a week to plan, shop & prep your food.
- READ LABELS. Even the prepared vegetarian sushi rolls at Whole Foods contain added sugar! Reading labels can help you avoid unnecessary and potentially harmful additives like sugar, MSG, and synthetic fillers. In the words of Michael Pollan, "If you can't say it, don't eat it."
- Avoid processed and refined foods like sugar & flour. Choose whole grains in order to consume fewer calories and keep your blood sugar levels stable. Even flours made from whole grains, while slightly more nutritious, can lead to insulin resistance and diabetes over time. And artificial sweeteners are even worse than real sugar. If you have a sweet tooth, reach for whole fruits, dried fruits, or – if you must – natural sweeteners that are minimally processed (think: honey, maple syrup, or blackstrap molasses).
- The solution to pollution is DILUTION, so drink lots of water - at least 64 oz. a day. This will help your liver & kidneys filter out toxins even when you're not cleansing. Get a water bottle, fill it up in the morning, and sip away.
- Cook with saturated fats like butter, lard or coconut oil. Use olive oil for everything else, but don't heat it. Here's why.
- Relax! Stress raises a hormone called cortisol, produced by our adrenal glands. Cortisol can cause weight gain. Taking a few minutes every day to consciously relax and breathe deeply can help bring cortisol levels back to normal.
- Exercise. People with more muscle burn more calories, even at rest. And since muscle tissue burns more calories than fat tissue does, building lean muscle mass is a key factor in any weight loss plan. Do something – anything – to build lean muscle mass daily. 10 push-ups, taking the stairs. Make it easy, and just do it.
- Pay attention to what, when & how much you eat. How? By keeping a food journal. In one study, women who kept a food journal lost 6 pounds more than those who didn’t.
- Sleep! Getting enough good-quality sleep is essential for weight loss. In addition, adequate sleep is crucial to stress reduction.
As you can see, it’s not just what you eat that impacts your health & weight. Various nutrition & lifestyle factors influence well-being. A holistic approach can help you continue your journey towards good health even after making changes to your diet.
