What’s The Deal With Low-Fat Diets?

What’s The Deal With Low-Fat Diets?

What’s The Deal With Low-Fat Diets?

May 25, 2022

We are finishing up our three-week series on macronutrients. Over the last three weeks, we’ve talked about the three nutrients your body needs the most to function at its best.

The first week, we talked about protein, because protein is the one that most people are undereating. In the episode, we talked about ways to get more protein into our daily diets into our meals, and how protein can benefit us.

Last week, we talked about carbs and why carbs are so demonized, but why you need them in your daily lives because carbs are good. Carbs are wonderful. We need carbs, we love carbs around here.

Today, we’re going to move on to another one that can often be demonized. And that is fats. Fats are going to be the third macronutrient we’re going to talk about. Similar to carbs tend to have diets named after them, such as the low-fat diet, which was very trendy back in the 90s and the early 2000s.

Let’s talk all about why fats are important, some sources of good fats that you can get into your diet, and a little bit about balance.

Why Are Low-Fat Diets Popular?

Back in the 90s and early 2000s were the height of the low-fat diet trend. When we look at diet culture, there are always different trends that tend to come and go over the years. Typically the trends come from a quick fix idea for weight loss.

In this case, that quick fix for weight loss became low-fat diets. Then all of the marketing gimmicks. Salad dressings became low fat, cereal became low fat, bars became low fat, etc.

Everything became low-fat and people began to attribute low fat to be healthier.

The Problem WIth Low-Fat Foods

While low-fat seemingly was healthier, they came with a trade-off. In order to make the food taste better, they were adding more sugar and sweetener.

Therefore, they were missing the fat piece of it, but they were higher in sugar.

While we know sugar isn’t necessarily bad for us in the right amounts, the average American eats 24 tsp of sugar a day. Yet, we should be eating no more than 6 tsp per day.

Eventually, the low-fat diet was phased out and people moved onto low-carbohydrate diets.

Why Are Fats An Important Macronutrient?

Fats are your body’s energy reserve. Last week we talked about how carbohydrates are your body’s source of energy. Fats are next man up when you burn through the carbohydrate energy. This is where the keto diet has become very popular for weight loss.

However, focusing on burning JUST fat and not carbs is necessarily a not long-term sustainable solution.

Fats are also around to do more than help with energy. They also protect your organs and insulate your body.

That’s pretty important. This allows your body to function at the best version of itself.

Daily Fats Intake

Similar to carbohydrates and protein, the amount of fat that you need is going to vary by person. There is no one exact number I can give you.

On average 20 to 35% of your diet should come from fats, but less than 10% of that should come from saturated fat. This means that you need to keep an eye on food labels for those saturated fats.

The easiest way to avoid saturated fats is to focus on whole foods instead of processed foods, but that is not always doable.

The best sources of fat in your diet:

  • Fatty fish
  • Avocados
  • Olives (and olive oil)
  • Nuts
  • Seeds (Pumpkin seeds, Sunflower seeds, Chia seeds)

Fat sources to avoid in your diet:

  • Butter
  • Cream Cheese
  • Full fat dairy
  • Fast foods
  • Packaged foods

Keeping Balanced

One conversation I have as we are heading into the Summer months is “How do I balance out my meals? How do I balance my nutrition with things going on in the Summer?” Balance is a huge issue when it comes to busy schedules.

Good news for you!

On June 6 at 8 pm CST, I am hosting a Crash Course To Balancing Your Summer Nutrition.

Sign up before June 1st to get Early Bird pricing of just $19.95 and lifetime access to the replay!

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

Are Carbs Really That Bad For Your Health?

What’s The Deal With Low-Fat Diets?

How Much Protein Should You Eat?

How Much Protein Should You Eat?

May 10, 2022

Today we are going to start a 3-part series that will go for the next three weeks. We are going to talk about macro nutrients.

I’m not talking about counting macros, as in dieting, but we are going to talk about the macro nutrients protein, carbohydrates and fat. Macro nutrients are the three nutrients that your body needs the largest amount of to function.

The first macro nutrient we are going to talk about is protein, the least demonized macro nutrient, and answer these three questions:

  • How much protein should you eat?
  • Why is protein important in your diet?
  • What foods are high in protein?

 

Disclaimer: this conversation is meant for your average person looking to take health into their own hands. The daily protein intake may differ based on your goals.

How Much Protein Should You Eat?

Chances are, you probably aren’t getting enough protein in your diet. I say that lovingly.

The standard American diet is not built these days to be high in protein, it is built on carbs. Back in the 1950s, 1960s and 1970s protein was a much heavier piece of the diet because there was less processed food option.

So, how much protein should you eat? About 25 to 30% of your daily calorie intake should be coming from protein sources. The bare minimum of protein you should eat in a day is 0.8g per kilogram of body weight.

To calculate your daily minimum protein intake, use this formula:
(BODYWEIGHT / 2.2) * 0.8

While you might not be tracking calories, if you are using your food journal, you can make notes on the side of it how much protein you are eating.

As you get comfortable increasing your protein intake (if needed) remember that’s your minimum. From there, it’s up to you to experiment and to ask yourself:

  • Am I feeling full?
  • Am I having energy?
  • Is my body feeling like it’s at its best self?
  • Do I maybe need to add more?

For now, just start writing it down in your food journal. Pay attention to how much you are getting a day and how you feel.

Why Is Protein Important in Our Diet?

It is important to know why protein is important in our diet. Proteins actually play a very essential role in our growth, development and repair of our body tissues. In order for our body to grow, to repair itself, and to really maintain itself, it needs proteins.

Every single body cell you have has some form of protein needed or protein in it. When you’re not getting enough protein, your body can’t function as the best version of itself. Which is why you probably are not getting enough protein.

When we’re bringing in a lot more carbs and fat than we are proteins, it can be hard for our body to do those basic necessities of repairing itself and resting and being full even.

You aren’t going to be reaching for extra snacks with empty nutrients when you’re eating enough protein.

What Foods Are High In Protein?

  • Meat
  • Poultry
  • Fish
  • Other Seafood
  • Dairy
  • Lentils
  • Edamame
  • Tofu
  • Tempeh
  • Soy Milk
  • Nuts
  • Seeds
  • Nut Butters
  • Seed Butters
  • Quinoa
  • Oats
  • Brown Rice
  • Vegetables

Let me know in the comments below. What questions do you have? What do you want to know about protein and what else can I tell you that is going to help you be the best version of yourself?

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

How Much Protein Should You Eat?

What’s The Deal With Low-Fat Diets?

3 Ways To Measure Your Health Goals That Don’t Involve The Scale

3 Ways To Measure Your Health Goals That Don’t Involve The Scale

May 3, 2022

TW: We are going to talk about this scale and using it as a tool and not as not being the be-all-end-all method for measuring your health. If this scale is something that triggers you or bothers you, please go ahead and skip this week’s podcast.

A scale is a tool and as part of a health journey, it is something that you can use, but you don’t have to use. One of the things that often gets mixed up today is that we so much emphasis on the number on the scale.

Even if the scale measures 25 other aspects of your health, those still don’t tell the whole story.

The scale gives you some information about your health, but it does not define your health.

Get Yearly Bloodwork

The first alternative to the scale is yearly bloodwork. This is something that a lot of people avoid but it’s important to do once a year. If it’s not something you do regularly, check with your doctor to see what they say. Chances are they can order it for you.

Bloodwork can tell you hundreds of numbers. If it’s your first time it will give you a good baseline set of numbers about your body. You get an idea of where cholesterol falls, how your sugar levels are, what your liver numbers are, your vitamin D levels, Vitamin K levels, how your thyroid is performing, etc.

This gives you other areas of health to focus on, outside of the scale.

How Do Your Clothes Fit?

A simple measurement for your health is ‘how do your clothes fit?’ How your clothes fit is a great way to measure your progress because while certain things may shrink, your whole wardrobe won’t shrink or expand overnight.

What Are Your Energy Levels?

Finally, pay attention to how you feel mentally.

  • Are you exhausted?
  • Are you full of anxiety?
  • Do you have a lot of brain fog?
  • Are you struggling to think straight?
  • How is your digestive system?

Those five questions can tell you a lot about the status of your health. Even if stress levels are high, stress is a piece of your health.

This week, remember to take a step back and focus on your health as a whole, not just the number on the scale.

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

How You Define Healthy Eating Matters For Your Success

What’s The Deal With Low-Fat Diets?

How You Define “Healthy Eating” Matters For The Success Of Your Health Goals

How You Define “Healthy Eating” Matters For The Success Of Your Health Goals

April 26, 2022

This week’s podcast is actually inspired by the Listen To Your Body Challenge that I hosted two weeks ago. This was a conversation that I felt like came up multiple times throughout the challenge.

The definition of eating healthy matters when you’re looking at making changes to your nutrition for a number of reasons.

Today on the Be Your Best Self Health Chats podcast we’re going to talk about all of those reasons as well as help you change your definition of what it means to eat healthy.

Healthy Eating Is Not Black And White

The internet tends to give us this idea that healthy eating is only whole foods, salads, fruits & vegetables.

Eating healthy isn’t that black and white. It’s different for every single person and that’s because we are built to be an individual. What is healthy for my body might not be healthy for your body.

For example, you might be able to eat dairy and gluten with no problem but the person sitting next to you might have a gluten allergy and be sensitive to dairy. For you, gluten and dairy are not unhealthy but for them, it could be deadly.

Healthy is more than a salad, it’s how your body handles food. Yes, fruits and vegetables DO matter and it’s important to continue to get them in your life. There are other foods that are healthy that are not fruit or a vegetable, such as grains, beans, etc.

Mindset Matters For Healthy Eating

How we define healthy eating matters for our mindset.

Think about it, maybe one night you are running around like crazy, didn’t have time to cook, and quickly ordered Chinese Takeout. All of a sudden you feel miserable and are saying “I didn’t eat healthy today”

What if the rest of the day was great when it came to fueling your body, that one bad meal can send you into a spiral.

It’s one meal out of 21 meals you eat in the week and it’s not necessarily going to make or break your body’s nutrition by eating differently at one meal.

A lot of people will look at that as “I’m screwed, I screwed up one meal, I didn’t eat healthy that one meal.” The reality is that one meal isn’t going to matter in the grand scheme of things.

Eating healthy means finding a true balance of nutrition that your body needs. Instead of the “I’m screwed” mentality, look at the meal as “welp, that was not a great way to fuel my body, I now know to plan better next week,” to start to build that balance.

How you define healthy eating matters, it matters to the success of your long-term nutrition.

This week as you are looking at your meals and take a step back and look at how you’re feeling your body.

  • Are you feeling your body with food that makes it have energy?
  • Is it keeping your anxiety levels down?
  • Is it maybe losing weight still even with these “unhealthy meals”
  • Whatever your goals are, are you feeling your body to reach your goals?

Then yes, you’re eating healthy.

Are you not feeling your body to reach your goals? Are you eating all foods that make you feel gross, disgusting, causing anxiety, bloating, etc? Then you’re eating unhealthy.

Your definition matters.

I’m curious, what’s your definition of healthy? Go ahead and throw it below in the comments below.

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

How You Define Healthy Eating Matters For Your Success

What’s The Deal With Low-Fat Diets?

Accountability & Nutrition, Why It Matters

Accountability & Nutrition, Why It Matters

April 12, 2022

In 2014, my office hosted a weight loss competition. What wound up being a great friendly (but fierce) battle I went head to head with my best friend for 3 and a half months.

I had no idea what I was doing, but I quickly figured out that by running and restricting my diet to salads, fruits and veggies I would lose weight.

For the next 18 months, she and I continued to encourage each other in our weight loss journeys. We didn’t expect the competition to push us past those three months. However, we kept going, losing a total of 90 pounds combined.

I start with this story because it’s a story of accountability. There was absolutely some smack talk involved but ultimately we just wanted to see each other succeed… and we did.

Without that accountability, there’s a good chance it would’ve been a different story (at least for me).

Research suggests that by having accountability when working towards a goal you are 50% more likely to hit the goal.

Accountability is huge, let’s talk more about it on the podcast this week.

Why Do You Get From Having Accountability?

It could bring friendly competition.

Having friendly competition can push you to places you might not have gone on your own. You could say, it brings out the competitive side.

It’s someone to celebrate the wins with.

On those days, when you try on a pair of pants that fits a little bit better or you hit a point where you are sleeping better at night you need someone to celebrate those wins with. Personally, it’s my favorite part about being a nutrition coach.

I get so freakin excited to read a celebration text.

It’s also somebody to vent about the bad days.

Any form of health journey is going to bring ups and downs. Having that person to vent to is going to help you push through the bad days. They could be the reason you don’t give up.

It’s also somebody to share recipes with.

The queen Pinterest is full of recipes, but a lot of the time it’s helpful to know that somebody has made this recipe before and it doesn’t suck. A great way to do this is to make a weekly trade where you each try something new and share the results with each other. It’s even better if you share the same taste in food!

It’s somebody who understands.

When you are trying to change your health, you need someone who understands the journey you are on. If you are relying on support from someone who isn’t in it or who is not invested, it’s easy to be persuaded to “just give up.” Having that person who understands why you don’t want to eat the bread because it contains gluten or why you want to skip dessert takes a lot of the pressure of making hard decisions.

It’s somebody to check in with.

On social media, it looks like a health or nutrition journey is an easy one. If you are in one, you know it is not. Having someone check in on you regularly to see how you’re doing could add so many levels of support you don’t know you need until you’re in it.

Where Do You Find Accountability?

Accountability is everywhere, you just have to commit to working together on your goals.

Some examples are:

  • Your partner
  • A sibling
  • Your best friend
  • A coach
  • A nutritionist
  • A life coach

Who is your accountability?

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

Take Control Of Your Nutrition

What’s The Deal With Low-Fat Diets?

4 Ways To Take Control Of Your Nutrition This Spring

4 Ways To Take Control Of Your Nutrition This Spring

March 29, 2022

It’s Spring and it’s time to take control of your nutrition. As we round out the first 3 months of 2022, chances are you’re in one of 3 buckets right now:

  • I didn’t stick with my New Year’s Resolutions, I need help with my nutrition.
  • I’m rocking my New Year’s Resolutions
  • I don’t do New Year’s Resolutions but my nutrition definitely needs a tune-up.

Spring is a great time to start taking control of your nutrition. The weather is changing, more energy is coming in, and produce prices are dipping.

It’s time to build Nutrition Confidence.

We aren’t talking about trends such as “hot girl summer” or “eat well now for your summer body.” If you want to follow through on those, I have no problem with that. When we talk nutrition around here, our main goal is the best version of ourselves.

As you’re getting ready for summer obligations outside parties, graduation parties, whatever you have going on. I want you to have the best energy going into it and that all starts with the food on your plate.

Let’s talk about 4 ways to gain control of your nutrition this Spring.

Get The Grill Out

The number one way is honestly my favorite way. It’s not life-changing, it’s actually pretty basic… get the grill out.

There’s more than just grilling hamburgers or chicken. Vegetables are just as good, if not better on the grill depending on how you cook them normally.

One of the number one ways to take control of your health and nutrition is cooking instead of eating out, the grill counts as cooking as simply an extension of your kitchen!

Look For In-Season Produce

These days, groceries seem to get more and more expensive. One of the number one reasons people aren’t willing to take control of their nutrition is due to the cost of produce.

Instead of avoiding the produce section altogether due to the cost, check for the in-season produce before you go to the grocery store.

The produce that is currently in season will be much friendlier to your budget and give you reasons to try out something new.

For example, currently in April in-season produces are:

  • Citrus fruit (grapefruits, lemons, and oranges)
  • Kiwi
  • Strawberries
  • Avocados
  • Mangoes
  • Artichokes
  • Peas
  • Broccoli
  • Asparagus

While it might not be in-season in your area, chances are it can be imported if it is in-season somewhere else.

For example, it is not strawberry picking weather in the midwest but it is down south. The cost of strawberries in the midwest will continue to decrease as the next few months go on.

If you don’t know how to cook or what to cook with a certain vegetable, the queen of recipes, Pinterest, will be your best friend.

Get Outside

While it’s technically not nutrition-based, it will help your nutrition in the long run… get outside.

Vitamin D is key to your health. In a non-woo way, this is why being outside and in springtime gives you energy…the vitamin D from the sun.

We’ve got more sunlight coming in throughout the day now, so getting outside spending time in the fresh air in the sun is going to give you more energy.

More energy means you can cook more. In addition, more energy means you’re going to make better decisions surrounding your nutrition.

Once you get outside, try and move your body a little bit. Whether it’s going for a 15 minute walk or doing your favorite type of exercise outside… finding a way to move your body for 15 to 30 minutes a day, outside is going to give you the burst of energy needed to tackle your health but more specifically your nutrition.

Find Accountability

Research suggests that when you have accountability for a health or fitness goal you are more likely to hit it.

Find somebody to do this with you and find somebody to go for that walk every day.

Or find somebody that you can trade Pinterest recipes with, or find somebody that you can bounce ideas off of somebody you can text and say, I really hope to get out of bed today.

Who is that accountability? It can be anybody willing to commit to this journey with you.

  • It can be your partner
  • It can be your best friend
  • It can be a family member
  • It can be a nutrition coach
  • It can be a health coach

Find your accountability.

In Summary

Four ways to take control of your nutrition this spring:

  1. Get the grill out, start cooking outside.
  2. Look for in season-produce.
  3. Get outside and get that Vitamin D.
  4. Find accountability.

 

ABOUT ME

Hey There, I’m Kristin! I coach women to make small changes in their daily nutrition to become the best version of themselves.

Take Control Of Your Nutrition