Yes, your read that right. You can stay healthy and lean without dieting. No, it isn't a magic pill nor a spell of some sort. It actually is very easy; in fact, our ancestors (grandparents lol) probably ate this way most of their lives. Well at least mine did back in Italy. It has nothing to do with exercise either, yes, I said it. You just need to learn how to food shop and read labels everyplace you eat.
I've been a Chiropractor for 26 years and a Health and Wellness Coach for half those years. I've taken numerous nutrition courses while in school as well as post grad work. I've learned of numerous diets that can help you lose weight, and what I found out is that they all SUCK! They don't work. Yes, you will lose some weight at the beginning, just to put the same or more weight back on. This is how these diet companies stay in business. They depend on your failure. Some of you still think that not eating is the way to lose weight! Does that make sense at all? If you don't fuel that sexy sports car, it won't budge. If you don't fuel your body, it will slow down, as in your metabolism will slow down. So now you require much less to move defeating the purpose. And what is all this nonsense of no carbohydrates! Really?
While in my practice I'm always asked about my diet. Well, that depends. When I'm getting ready for a show, (a bodybuilding exposition), I eat 5x a day with a diet that consists of protein, carbohydrates and fats. The same goes when I'm in off season. It's no different. I've learned how to stay healthy and lean without dieting. And the secret is not so hard. I just read labels and stay away from ultra-processed foods.
Not all processed foods are unhealthy, you just need to know what you’re reading. For example, minimal processing helps remove inedible food parts while cleaning and preserving the nutritional content. Some examples of this are whole grain pasta and flours. These are healthy options with minimal processing. Foods that are ultra-processed require multiple steps and include ingredients with unrecognizable names. They often include preservatives, artificial flavoring and coloring, and emulsifiers to create a more appealing look and taste. These are usually chips, baked goods, soda, luncheon meat, packaged meats, frozen meals and packed snacks. Pretty much what is sold in the grocery aisles. Don't be fooled with the words like Gluten Free, Organic, Fat free, Sugar Free, No Antibiotics etc. Processed foods are processed foods, and they are all bad for your health and making you fat.
Ultra-processed foods destroy the structure of the whole food. Manufacturers put ingredients in that naturally don't exist in the food. Instead, the chemicals help preserve and increase the shelf life, improving the profits. The original matrix of the food includes vitamins and other important nutrients. The manufacturer destroys the original matrix and recreates a new structure which removes the original nutritional integrity of the whole food. So, it's obvious that the whole food will always be more nutritious than the processed one. A person will receive more significant benefits from eating high-fiber real food than a fiber supplement.
Eating processed foods does come with a price. Studies have shown that regular consumption of processed foods to lead to an increase of obesity, arthritis, heart disease, diabetes, vascular disease, strokes and cancer. And those of you that have IBS or any other stomach issue of unknown ideology, you guessed, it’s because of these ultra-processed, unfamiliar chemicals in our foods. These studies also indicate that consuming a diet of ultra-processed foods can actually shorten life expectancy. Probably of the lack of nutritional value. Plus, the chemicals, artificial ingredients, and preservatives can affect the metabolism and the body's ability to digest and process foods.
There is a solution to this. The body needs vitamins and minerals to survive and thrive. The best way to get them is through whole foods and to minimize your intake of the processed ones. Of course, we all like to indulge in a favorite snack or sugary baked goods, we do need to live. The best way to start is to eliminate as many unhealthy processed foods possible. No one wants to eliminate something that tastes good, so a gradual transition is best to stay on track. Your goal should be to consume more whole foods and foods that have minimal processing. The best way to do this is to learn how to read the nutrition labels on your foods.
For this reason, I've decided to start my Health talks on Tuesday, August 3 at 7pm. If we have learned anything in 2020, it's that health is very important. I tell my patients that probably getting covid is inevitable. Staying healthy is the key to fighting it. If you need to worry about something, worry about getting healthy. And health starts with the foods we eat. At this tell you will learn how to read packages and how to make better choices. You will learn to never diet again. I will give you helpful hints on the type of exercise that can help assist your new way of eating and lifestyle. I will share with you my different coaching plans for those who would like to take it to another level of fitness and health. No matter what, you will be shocked at how easy it is to stay healthy and lean without depriving yourself. Due to space being limited I limit the audience to 20. Please RSVP by July 27th at 631-979-8508. This class will be held at my Smithtown office and there is no charge. If you know anyone interested in becoming healthy bring them along.
Change is hard for most but changing for the better is growth. Changing your diet can help reduce the odds of future health complications. Better health brings the best quality of life. See you at my class! If you have any questions about this blog or the health class, please call my office at 631-979-8508.
Stay happy healthy and LIVLIFE.
Dr. Livia Valle, Mom/Chiropractor/Health and Wellness Coach.