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Hi, I’m Natalie and I teach woman who want to lose weight and keep it off, a simple way of eating that does not involve giving up chocolate 🍫
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Everything You Think You Know About Healthy Eating Could Be Wrong
by Natalie McCrae
Low carb bread recipe, gluten free focaccia
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Join me on my upcoming FREE Masterclass - How To Stop Eating 'Healthy' and Start Seeing Results - http://www.nataliesnutrition.ca/sflwebinar
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Everything you think you know about healthy eating could be wrong - actually, I'm pretty sure that everything you think you know actually IS wrong. 

If you don’t live under a rock you’ve probably noticed that nutrition and weight loss info is everywhere!
 
Each expert and association tries to lead you in their direction because they claim to be the best and that their advice is going to change your life. Right?
 
Everyone has heard (and surely lived through) the intense focus on how much we eat. This has gotten way too much attention because while this does affect your weight and energy levels, it's certainly not the “holy grail” of health. 
 
Let's focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.
 
WHAT YOU EAT AND DRINK
The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important. Don't get me wrong, limiting calories and exercising more can certainly help you lose weight short term, but that's simply not the limiting factor for long-term weight loss and maximum energy for everyone. 
 
Can we be honest for a moment. If it really worked, would I be writing this right now and would you reading it? 
 
You can certainly continue to count your calories and exercise but don't forget to also pay attention to what is most important: Balancing your blood sugar and your hormones. 

Counting calories won't affect these two key points at all!

 WORST OFFENDERS - THE 'HEALTHY' LABEL
Oatmeal, kombucha, smoothies, juice, whole grain. All of these items carry the 'healthy' label with great pride and we eat them with confidence because they are good for us.

But are they? One thing all of these foods have in common is that they all high in sugar which increases your blood sugar levels and therefor switch your hormones from fat burning mode into fat storing mode.

Yes, even the 'healthy' kombucha can have a whopping 20g of sugar in it (that's 5 tsp!!!), and smoothies or juices often have more high sugar fruit in them then veggies - even at the 'healthy' organic, raw juice bar.

Whole grains and oats basically turn into sugar once you eat them, affecting your blood sugar and hormones. As you're probably not going on a 3 hour run after you eat them, all that energy is going to be stored as fat. 

 So what is 'healthy' for lasting and effortless fat loss? 


THIS IS WHAT YOU SHOULD AIM FOR EVERY DAY

Healthy fats and oils.
 Never “hydrogenated” or “partially-hydrogenated’ ones. There is a reason some fatty acids are called “essential” - you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from all the veggies you will now be eating.  

Healthy fats are also key to keep you satisfied after a meal and reduce cravings throughout the day.

Use extra virgin olive oil and coconut oil, avocado oil, eat your organic egg yolks, and get grass-fed meats and organic chicken when possible. There’s no need to overdo it. Just make sure that when you eat fats, that they are high quality (drop me a line if this area still raises questions!).

I encourage my clients to eat no less than 60% of their daily calories from fats!

By eating more of the foods mentioned above, you actually switch your hormones into fat burning mode. 



Enough protein. 
Making sure you get all of those essential amino acids (bonus: eating protein helps increase your metabolism). The source can be vegetarian or not. Just make sure you eat protein.

Eat veggies like it’s your job! 
Sorry, no way around that. At least half of your plate should be a colourful array of non-starchy veggies at almost every meal. You need the fiber, antioxidants, vitamins, and minerals to nourish you and keep you feeling full.

Make it flavourful. Add oil, garlic, salt, cheese, hot sauce, spices, mayonnaise - whatever you need to make it tasty for you. Forget boring steamed veggies. Who wants to live off of that?!?


HOW YOU EAT AND DRINK
I love this part: It’s not just about the ‘what’, it’s also about the ‘how’. Studies are showing that how we eat our food has more of an impact than we previously thought.
 
Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?
 
When it comes to how you eat let's first look at “mindful eating”. Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite. Notice and appreciate the smell, taste and texture. 

Breathe. This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes. It can also help with weight loss because eating slower often means eating less. Did you know that it takes about 20 minutes for your brain to know that your stomach is full?
 
It’s true!
 
We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients. The more nutrients we absorb, the less cravings we’re going to have :) 
 
And don't forget about drinking your food. 
 
Yes, smoothies can be healthy and a fabulously easy and tasty way to get in your veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness. 
 
Don't get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie (especially those with lots of fruit) to be a full meal not just a snack. And don't gulp it down too fast – chew your smoothie as carbohydrates start digesting in your mouth.
 
If your smoothies don't fill you up like a full meal does try adding in a spoon of fiber like ground flax, chia seeds or a scoop of quality protein.
 
In summary: Consider not only how much you eat but also what and how you eat it (wow, took me a lot of words to say just that...).


Big hug,
1% of sales generated by Natalie's Nutrition is donated to the Vietnam Education Society, a non-profit that provides education to children in the most rural areas of Vietnam and helps put a stop to human trafficking along its boarders. 

Find out more about VES and the amazing work they do by clicking here.

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