Looking back at when I first began my health journey I was making so many mistakes, and I didn’t even know it. We all have to start somewhere, and over time I learned more about health and nutrition through books, podcasts, videos, and documentaries. Looking back, however, I wish someone would have told me some of the healthy mistakes I was making…. so, I got you covered!
Are Packaged foods really healthy
The biggest mistake that I see people making all the time is buying packaged food labeled as ‘healthy,’ low in calorie or less fat. *Geek out warning* Most of the time these products are filled with ominous oils (healthy fats that are removed from their natural form and oxidized: vegetable oil, sunflower oil, peanut oil, canola oil, corn oil). Although these foods aren’t bad, they are saturated and taken far from their natural chemical state. I think of these oils as a ‘No No.’
In many packaged foods, such as bars they contain ominous oils, are high in carbohydrates, high in sugar, and are filled with other ingredients that aren’t good for you. It is hard to find bars that are clean and have minimal ingredients… that still taste good. For the most part, I only turn to them when I am in a huge rush and need something quick. I used to eat RX bars ALL THE TIME before they became widely popular. I had to order them from Amazon, and they weren’t sold in most grocery stores as they are now. Although RX is an excellent bar because they only contain real ingredients, they are still high in sugar and carb. For some people, this doesn’t matter, and I am not trying to say that carbs are wrong, however for that amount of carb and sugar in the bar you could eat a smaller meal and feel a whole lot fuller than if you have a bar!
I didn’t realize that instead of eating the bar, I could have a snack that wasn’t processed and be more nutrient dense. Of course, I am not bashing on RX bars… in fact, I love them! I am using them as an example to show how bars can be a tad deceiving.
Be aware of Macros:
This brings me to another point which is to be aware of your macros. I am not a fan of counting calories. I think when you are counting calories you are focused on a number and not the food you are eating. Although hitting a specific calorie intake can play a significant role in losing or gaining weight, it is important not to focus too much on it, and instead be aware of it. One way to control your calorie intake without tracking your calories is only to be mindful of your portion sizes and to stop eating once you feel full. I do however track my macros once in awhile.
‘Macro’= macronutrients
*Macronutrients are Carbohydrates, Fat, and Protein. All of which contain micronutrients, such as fiber. Your body needs a balanced amount of macronutrients to function, maintain a specific weight, or reach fitness goals. However, the amount of each depends on the person. For example, a swimmer who is practicing for 2+ hours a day might consume more food than I do which also means they are going to up there protein intake most likely.
If I do track my macro’s, I don’t worry about hitting the number I watch to make sure I am getting the right amount of each for my body. I usually do this if I need a “reset” after a long weekend or vacation. It also helps to get me back on track because I am logging what I eat that day, which keeps me accountable. I use the app lifesum which I can also record my workout, and track my water intake as well! Sometimes I will use the app to log what I have eaten to keep me accountable (however this isn’t something I do every single day!).
Along with protein bars, I ate tons of granola bars and thought they were healthy and figured since they were small it wouldn’t matter if I ate it. Most granola bars contain ominous oil and are coated with cane sugar (which is why they taste so dang good). It is important to watch how much sugar you are consuming. You need to look at the label of the protein bars you are eating and make note if they are filled with those harmful ingredients and how much sugar too! If you find too much sugar, ominous oils, etc., move on and find a new one that you like!
Whole foods have tons of great options where you can buy the single bar first so you can try a variety! Once you find the one you like you can compare pricing and possible order an entire pack on Amazon or go back to the store and buy the box! I understand many guys don’t care if their bar is high in carb they are eating it for the protein. In that case find a bar that is still high in protein, but isn’t filled with all the harmful oils and sugars (in this case the RX Bar would be perfect).
What about fruit
Another mistake I made was putting a ton of fruit in my smoothies along with consuming fruit throughout the day. I used to put around 2-3 cups of fruit in my morning smoothie and had a sugar overload for breakfast. I didn’t counter that to balance out my blood sugar levels with a healthy fat added such as almond butter. In addition, I wasn’t adding any protein (i.e., protein power) or greens (i.e., spinach) into my smoothie. It was purely a blend of fruit, ice and almond milk. Now I would have cut my fruit in taking in half at least. Then add healthy fat and protein, some greens, and fiber (such as chia seed or ground flaxseed). I also used to snack on fruit late in the day.
When it comes to fruit, it is best to consume it earlier in the day (prior to lunch) allowing time to burn off the natural sugar. Having fruit in the morning is going to give you the energy boost you need. Later in the day, your body has less time to burn it off, and it can sit on top of other meals. Which means you don’t get the full potential of the nutrients it provides. I know this can be hard when the clock strikes 3:00. This is around the time our bodies crave sugar due to our afternoon crash in energy. When this happens, try grabbing a large glass of lemon water to distract you from snacking. Then the most important thing, walk away from the kitchen! The only time I genuinely consume fruit past noon is if I have it with my dessert.
Time of day you eat
Along with not eating fruit after lunch, I also stop eating the recommended 2-3 hours before bed. This is something I never used to do. I would finish dinner, and then I would snack or eat dessert close to when I went to bed. Your body needs time to digest your last meal, and other food you have consumed throughout the day. I know eating 2-3 hours before bed can be hard, so at least try to stop eating 90 minutes before bed! I notice a massive difference in how I feel the next morning and my “morning skinny” is peaking LOL. Late night snacking means that when you finally go to sleep, your body has to work extra hard to digest your food, and takes away from other body functions.
Creating and sticking to a healthy lifestyle is a never-ending learning journey.
I am continually discovering new things, and over time I have changed many aspects of my healthy lifestyle. When I started, it was all about getting fit and looking a certain way, now it is so much more than that. I care so much more about how my overall body feels when I eat healthy, and workout. I also love the subject of health and nutrition, and it is something that I could talk about for hours.
Thank you for reading, and I hope that my tips help you in the future!
Please leave a comment, email me, or direct message me on Instagram @hangingwithhaley if you have any questions or want to share some of YOUR healthy mistakes!
Catch up on older posts and see how I make my favorite green smoothie!
https://hangingwithhaley.com/staging12018/05/17/favoritegreensmoothie/