I feel like this has been a difficult thing for me over the years. I have done a lot of research on good nutrition, so I feel like I have a good handle on it. This year, I made the mistake of seeing a nutritionist that is really into “real food” which isn’t necessarily bad, but my cholesterol actually went up quite a bit. Between that and the “homesteading” world, I went back to having a lot of full fat dairy, animal products, etc. I pretty much ate a lot of anything that was homemade which isn’t necessarily good nutrition.
I have also found that my ADHD makes consistency with this really hard. I am very back-and-forth about things. I also tend to do the “all or nothing” thing. Either all in or all out.
Evidence-Based, Balanced Nutrition
I’m working on balance using evidence-based nutrition. This type of nutrition is actually really great for anyone. I’m NOT throwing out whole foods. I believe that’s the best way to eat. But when I say whole foods, I mean lean meat, fruits, veggies, whole grains, etc. At this point, I DON’T mean things like raw milk, butter, tallow, etc. Obviously sometimes those things are eaten, but it’s no longer my focus. And I will not be buying raw milk for a variety of reasons.
Also, raw honey, coconut sugar, etc aren’t any better than just plain sugar. They are all sugar.
I’m currently using the Cronometer app to make sure I watch my saturated fat and get the right amount of macro-nutrients for my body. I won’t track my food forever, but I’m just trying to get a handle on some things!
My main goals are sufficient protein, fruits and veggies (fiber), and enough calories and carbs to fuel my workouts.
Keeping Nutrition Simple
I try to just focus on having a balanced plate when I eat. People have complicated nutrition, but it doesn’t have to be complicated, and it doesn’t mean I need to make EVERYTHING from scratch. I allowed bloggers and “social media influencers” to make me feel like I have to complicate everything.
This is a very simple way to look at a balanced plate:
I try to eat 3 meals and 1 snack per day. I’m not always perfect at this as I would just prefer to drink coffee all morning and not actually eat breakfast, but I always feel so much better when I eat a healthy breakfast (and I tend to make better decisions through the day when I do!). I also drink coffee with sugary creamer… so it’s not necessarily a good thing to have all morning.
I also love smoothies with protein, fruits and veggies, and a little fat. It keeps me full for a long time and provides a lot of the nutrients that I need. I usually use an egg white protein powder because my belly doesn’t handle whey protein very well (which stinks because there are many more options). Almond and hemp protein powders are other options.
I have a whole post dedicated to Simple & Balanced Nutrition.
Some ideas for simple healthy meals:
Breakfasts:
- Egg white oatmeal with fruit on top and some sauteed veggies
- Breakfast bowls with potatoes (sweet or golden), breakfast sausage, eggs, and sauteed veggies
- Smoothie with fruits, veggies, water or almond milk, and protein powder
Lunches:
- An “adult lunchable” with fruits and veggies with hummus, lunch meat, a little cheese
- Sandwich on sourdough (or a wrap) with lunch meat and veggies with fruit on the side
- Salad with grilled chicken
- Leftovers
Dinners:
- Burrito bowls with ground beef taco meat or grilled chicken, pinto or black beans, rice, avocado, tomatoes, lettuce, onions, etc.
- Pan-seared chicken breast or salmon filet, roasted veggies, potatoes
- Roasted whole chicken or chicken thighs, roasted veggies, potatoes
- Chicken sausage, veggies, and potatoes one pan meal
Organic, Grass-fed, Pastured?
These things may be a tiny bit better, but if you can’t afford them, they aren’t necessary. Grass-fed and pastured animals tend to have a little bit more Omega-3’s which is positive. But using conventional doesn’t change the macros at all, and you tend to still get the same micronutrients. Unfortunately, there are many “influencers” out there that will tell you these things are necessary for good nutrition, and that’s just not evidence-based. It’s so much better to eat an apple, even if it’s not organic than to eat junk food. And “junk food” is okay in moderation as well.
Movement
Pretty much any good coach would tell you any movement is better than no movement. It’s so important to do what you love in movement.
It’s also super important to do strength training for so many reasons. If you google it, you will come across thousands of articles about it because it’s just that important.
Healthline has an article titled: “14 Benefits of Strength Training“
Here’s a summary:
- Makes you stronger
- Burns calories effectively
- Decreases abdominal fat (which affects a lot of things- I tend to gain in my belly before anything)
- Can help you appear leaner (which I don’t really care that much about)
- Decreases your risk of falls
- Lowers your risk of injury
- Improves heart health
- Helps manage blood sugar levels
- Promotes greater mobility and flexibility
- Boosts your self-esteem (and I will add boosts your self-efficacy)
- Makes your bones stronger
- Boosts your mood
- Improves brain health
- Promotes a better quality of life
I will add that these are all evidence-based reasons for strength training!
And the older I get, the more I realize how important movement is.
I use the Street Parking program for a lot of my movement, but I also just love going for a walk or hike. Running has become a love of mine! I run 3-4 days per week. I am constantly training for new races. The training is my favorite part. Running has so many benefits, and for me, the greatest benefit, is to my brain! It has helped my mental health so much!
Simply Courtney 