HEALTHY mistakes I have made & learned from

          HEALTHY MISTAKES I HAVE MADE & LEARNED FROM 

In my opinion weight loss is about lifestyle changes long term. It is a slow, learning, progressing journey. It involves not only WHAT you are eating, but HOW MUCH you are consuming.. I have neve seen anyone succeed long term by eating unlimited amounts of certain foods, no matter how healthy it may be. 

Unfortunately we are persuaded by tons of marketing techniques for products, quick fix diets, and weight loss programs, none of which mention losing weight and keeping it off! What exactly is the right plan to follow- low carb, high protein, high fat,low fat, low calories, fasting? These all have their own rules and can be very confusing if you are trying to maintain weight loss and be healthy. Eating plans should be specific to each individual.

The most important job as a Holistic Health coach and nutritionist is to EDUCATE. This includes helping others become more aware of what they are actually eating, as well as portions, by reading labels! I have a lot of practice checking nutritional info on products and online. I still seem to  be surprised when I look at certain labels and some restaurant menus. 

Did you realize that a medium fast food milkshake could set you back 800 calories, 17 grams of fat, 104 carbs, and 89 sugars! The amount of sugar that it contains is approximately 22 teaspoons, the recommended daily intake of sugar for women is 6 tsp a day, and 9tsp for men. 

In the same respect, you can enjoy a vanilla cone for 200 calories, 32 carbs, and 24 sugars  (6tsp). 

SOME HEALTHY HABITS I HAVE CHANGED:

  1. TRICKED BY LABELS~ I realized that there was more than only looking at the calories. Checking the carbs, sugar, saturated fat, fiber, and even the ingredients are all crucial when it comes to losing weight.   At first it can be overwhelming and a little confusing, but the more you make it a habit, the easier it becomes. 

~A  product doesn’t necessarily mean it is healthy because it  is low in calories or fat.  It still may  contain a lot of carbs and sugar. In addition to saturated fat, you need to keep your carbs and sugar to a minimum.

Some products that are portrayed to be healthy but may not be beneficial for weight loss.

Some prime examples include cauliflower crust pizza, veggie or plant based beef, veggie burgers, even ground turkey vs. ground beef or chicken. The following are some examples to portray the importance of reading labels. 

NUTRITIONAL INFO:

CAULIFLOWER CRUST PIZZA:

Serving size- ⅙ of the pizza

Sarbs=17 grams per serving ( 102 carbs for whole pizza)

Protein- 1 gram

sodium= 220 mg  

It also contains corn flour and cornstarch

It’s best if you try to make your own cauliflower crust or a ground chicken crust. Another great alternative is PLANT POWER crust and sandwich thins.

PLANT BASED BEEF AND BURGERS:

Most of these are made from soy, and many additional ingredients. A lot of them are processed. 

Serving size- 4 oz

Calories- 240 calories

Fat- 14 grams, 8 saturated

Carbs- 9 grams 

Protein- 19 grams

Sodium- 370 mg

Fiber- 3 grams

List of ingredients- Water, Soy Protein Concentrate, Coconut Oil, Sunflower Oil, Natural Flavors, 2% Or Less Of: Potato Protein, Methylcellulose, Yeast Extract, Cultured Dextrose, Food Starch Modified, Soy Leghemoglobin, Salt, Mixed Tocopherols (Antioxidant), Soy Protein Isolate, Vitamins and Minerals (Zinc Gluconate, Thiamine Hydrochloride (Vitamin B1), Niacin, Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Vitamin B12).

If you choose plant based look for a simple list of ingredients and pay attention to the saturated fat content as well as the carbs. Try to make your own veggie burgers. 

GRASS FED GROUND BEEF: 93 % lean

Serving size- 4 oz

Calories- 170 

Fat- 7 grams, 3 saturated

Sodium- 65 mg

Protein- 25 grams

Carbs- 0

Ingredients- organic beef.

GROUND TURKEY- LEAN

Serving size- 4 oz

Calories- 170 calories

Fat- 7 grams, 3 saturated

Sodium- 95 mg

Carbs- 0 carbs

Protein- 22 grams 

Make sure you are checking the label before you purchase! Different brands and types vary as well. 

  1. THE TRICKY CARBS ~ Even though I incorporated” better” carbs into my diet many years ago, I have learned to slowly decrease the amount of them from my daily routine. These include sweet potato, brown rice, whole wheat pasta, oatmeal, lower carb breads, fruit and quinoa.  Some choose foods that are processed and contain a lot of sugar and simple carbs just because it is low fat. I feel it is okay to choose foods that have fat, good fat as well as carbs. It is beneficial for our body and for me is a better choice than choosing low fat, higher carb foods as mentioned above. Switching to more veggies, avocados, seeds and nuts, olive and coconut oil, dark chocolate- all which contain fat, has been more successful for my long term weight loss goals.  

LABEL EXAMPLES:

OATMEAL- PLAIN

serving size-½ cup

Calories- 150 calories 

Carbs- 27grams

Protein- 5 grams

Fat-3 grams

PASTA/ BROWN RICE

Serving size- ½ cup

Calories- 110 

Fat- 2 grams

Carbs- 22 grams 

Fiber- 1.5 grams 

Sodium- 240 mg

SWEET POTATO

Calories- 115

Carbs- 25 grams 

Sugars- 5 grams

Fiber- 3 grams

Protein- 2 grams

Sodium- 72 mg

These are all healthier choices however the amount of carbs can add up if you are not using them efficiently. I recommend limiting them to one per day or a few times a week. You can get carbs through more veggies! Substitute more veggie dishes into your meals such as spaghetti squash, riced cauliflower,spiralized zucchini, broccoli casseroles. Add protein as needed. 

  1. TRICKED WHEN EATING OUT~ Dining out in a restaurant or getting take out can be one of the most overlooked mistakes when you are trying to maintain a healthy lifestyle.

The portion sizes, calories, carbs and sodium could be much higher than you would expect. Most restaurant servings are 3x the amount of a normal portion size! If you are going out on occasion it may not be a problem, however you don’t want to negate your hard work you may have put in during the week on one Saturday evening.  I have many clients that get anxious about what to order at a restaurant.  I still struggle with this issue on occasion. This is a major part of socialization and it’s important not to avoid it. 

A few tips that have helped me:

  • Enjoy the company! Have a plan before you go!
  • Check the menu and nutrition info before you head out. Most restaurants have this available online. It will be a huge eye opener. It also helps to decide what you are going to order so you are prepared when you get there. 
  • Try to skip the appetizer or order a salad so you can have something while you are waiting or others are partaking in an app. If a dip is ordered for example, ask for a side of veggies ( carrot or  celery) to have with it opposed to chips or bread.
  • Drink water in between alcohol or try to have soda water with lemon or lime or a add splash of your favorite drink to it. 
  • Choose your favorite item and forgo a side or dessert. French fries are my favorite , so I will have a couple ( or a couple from my boyfriend’s plate) and order a side of veggies. I will order a grilled item without the roll or bread. The less temptation the better.  
  • Split a meal with someone.
  • If the portions are large, get a to go box and put half it away before you start or push it to the side. 

You will feel much better leaving when you know you made at least one healthy choice. You should be able to go out and enjoy without gaining two or three pounds on the weekend. I know it sounds crazy but restaurant food can set you back thousands of calories.

BE AWARE OF MENU ITEMS:

 LARGE CHIPS & GUAC

Calories- 1270 calories

Fat- 82 grams

Carbs- 120 grams 

CHIPS & QUESO

Calories- 1290

Fat- 75 grams 

Carbs-124 grams

Sodium- 1570 mg

CARAMEL FRAPPUCCINO 

Calories- 192 calories

Carbs- 37 grams 

Sugars- 28 grams

PIZZA

Serving size- 1 slice

calories -320 calories

Fat- 13 grams, 6 saturated

Carbs- 31 carbs

Sugars- 5 grams

Sodium- 810 mg

BURRITO BOWL

Chicken, beans, grilled veggies, brown rice

Calories- 675 calories

Fat- 23 grams

Protein- 47 grams

Carbs- 65 carbs

 Sodium- 890 mg

  1. TRICKY BITES~ Don’t be fooled by all those times you eat a couple of bites of your kids leftovers,  eat croutons and cheese on your salad, or grab a handful of chips. These all add up. A lot of times when we eat it is either emotional, we are not hungry, or it is out of pure habit. We feel we need a snack at night when we sit down in front of the t.v. 

Just an extra 500 calories a day adds up to gaining one pound per week. That may seem like a lot of calories, however indulging in a bowl of ice cream ( only 1 cup) can add 320 calories, 42 carbs and 38 grams of sugar! A portion of chips, 200-300 calories.

Even an apple is 140 calories, 34 carbs,and 24 grams of sugar. Throughout the day an extra 500 calories adds up quickly. Just be aware of every little bite.