Eating healthy and adopting a new nutritional lifestyle can be a daunting task. Believe me... I’ve done it as have so many others out there. But here’s the thing, truly, it can be quite simple. Modification of your diet does not have to change abruptly all at once. It is all about making slow changes that are sustainable and we'll provide some helpful tips to get you started.
When it comes to getting the results you want, we prefer the method of giving yourself permission to enjoy life while maintaining a healthy lifestyle (NOT suffering for the sake of results), falling in love with the journey of learning and understanding what works best for you (Because there is NOT a one-size-fits-all approach), and appreciating what your body CAN do and all it is capable of (Because sweat is NOT fat crying - regardless of what Pinterest says). ~ Your Iron Orchid Crew
Regardless, your journey is unique to you and the more you appreciate it, the more you'll learn from the process and the more you'll accept that challenges will come along the way. LIFE IS TOO SHORT to get caught up in what went wrong. Accept it and move on... But we do want you to know that there is what we call the BIG THREE that can impact or impede your results.
But wait Dr. Christina... I thought I needed calcium?? Yes you absolutely do but there are many other great sources of calcium out there. The problem with conventional dairy is that it’s acidic, loaded with sugar, and goes through a harmful pasteurization process which kills pathogens, while also destroying vitamins, fats, and healthy nutrients. Unfortunately these healthy nutrients cannot be “repaired” so, instead they are fortified back in dairy products but in a damaged form! For all of my allergy sufferers out there….. cut the dairy! It could be the culprit contributing to inflammation. Here are some of my favorite dairy alternative: Coconut milk, Almond milk, Diaya cheese, SoDelicious brand coconut milk yogurt and ice cream.
Pastas, cereals, breads.. although they may taste good... They are destroying the lining of our guts, inhibiting the digestive process and absorption of nutrients and contributes to chronic inflammation. A single slice of bread can raise one’s glucose levels faster than a snickers bar. Crazy, right?! Manufacturers have gotten pretty smart when it comes to hiding this ingredient. It’s in everything from condiments, packaged granola, protein bars, and salad dressings. Making simple swaps will not only get your body back to a healing state but it will also make you feel better. Healthy carbohydrate choices include: sweet potatoes, quinoa, spaghetti squash or brown rice pasta , leafy vegetables, breads/ muffins made from coconut or almond flour, Tessemae’s condiments and salad dressings (my favorite!).
We all know sugar is bad for us … this isn’t new news, but this is why it is so detrimental to our health: Sugar is an antinutrient meaning it leads to acidity in the body (all diseases thrive in acidic environments) inflammation, weight gain, fatigue, diabetes , and it even fuels cancer … do I need to go on?? Really, it is an ingredient we need to eliminate from our diet. And I am talking about added sugars…. Sugars in granola bars, cookies, candy, condiments, processed foods!
For all you sugar lovers out there (like myself), THANK GOODNESS for these amazing sugar substitutes: Stevia, Xylitol, real maple syrup, and organic honey. These natural sweeteners will satisfy your sweet tooth without leading to a major insulin spike. The average female should consume no more than 6-7 tsp or 25g of sugar per day.
Did you know the average American ingests 53 tsp a day! Yikes! Relying on natural sugar from fruit is always your best option. Choose the fruits that have the lowest glycemic index: raspberries, blueberries, blackberries, and granny smith apples, lemons and limes.
We all know nutrition is important when it comes to seeing results. As you begin to implement new nutritional habits to become the healthiest and fittest version of you, remember that nutrition is more than just calories in and calories out and IS more about fueling your body with the right nutrients. It could go as big as disease prevention to results like having loads of energy, or accomplishing things you only dreamed of, and being able to enjoy this wonderful thing called life to it’s fullest! Proper nutrition begins with a mindset. Determine your goal, lay out the steps to get there, and lastly….. promise yourself EVERYDAY you'll do your best to achieve your goal.
Now... the Crew at Iron Orchid Studio have put together a few tips to make your journey as sustainable as possible. We have a unified goal to help others maintain a healthy, yet realistic lifestyle and implement nutritional habits that can be sustained over time. Check out these 4 tips and if you need additional support check out what we have up our sleeve, below.
Yours in health and wellness,
Christina Claywell DC
While it may sound simple to completely overhaul your pantry and start fresh, it's not always as easy as it sounds, right?! Here are some user friendly tips to help preserve your sanity:
- Always Simplify. Don't overthink it and eliminate any possibility of overwhelm. Choose one and stick to it before moving on. Simplify and increase your chances of staying consistent.
- It's not "all or nothing". Do not feel like you must throw out everything in your refrigerator or pantry. When you run out of an item, simply replace it with a better one.
- Know your WHY. When you've clearly defined your WHY it's not as easy to get knocked down.
- Know your journey is unique to you and the more you appreciate it, the more you'll learn and understand from the process and the more you'll accept that challenges will come along the way.
Do you want to take what you've learned from this blog and put it into Action? Maybe you're looking for a little guidance in how to take that first step? If so, join us for a complimentary Pantry Makeover Workshop, Summer Edition! We will be providing you with new amazing grocery finds and shopping lists, kid snack and meal ideas, educating you on how to eat healthy on a budget and I am revealing my top 10 grocery items everyone should have in their pantry. This workshop will make it easy for you and your family to eat not only nutritious but delicious!
One lucky winner will receive a $100 gift card to Dierbergs to makeover their pantry!
Dr. Christina Claywell is a native of the Metro East area whose passion is educating others on the ability of the body to heal from the inside out. She graduated from Logan college of Chiropractic where she obtained her Doctorate of Chiropractic degree as well as the Certified Chiropractic Nutrition Specialist. She believes that by living a life of wellness through proper alignment, whole food nutrition and exercise, one can achieve his or her potential and live a life of fulfillment for which he or she was destined.