YOU KNOW HOW WE'VE BEEN LETTING YOU BLAME YOUR PARENTS AND THEIR GENETICS FOR A BUNCH BEAUTY STRUGGLES?
WELL, THEY MIGHT NOT BE THE ONLY ONES TO BLAME. WHEN IT COMES TO LOOKING YOUR BEST, WHAT YOU PUT IN YOUR BODY HAS JUST AS MUCH OF AN IMPACT AS WHAT YOU PUT ON IT.
Well, they might not be the only ones to blame. When it comes to looking your best, what you put in your body has just as much of an impact as what you put on it.
We spoke with Alex Aldeborgh of Daisybeet, the blog that teaches millennials how to eat healthy without dieting. As a graduate of NYU and a registered dietitian, she’s our go-to for answers on how to eat properly without restricting. Check out her 8 “Must Dos” before the “I Dos,” none of which involve overdosing on kale or going on a juice cleanse.
STOP RESTRICTING.
When we restrict ourselves from our favorite indulgences, it’s almost guaranteed to backfire in the form of binge eating, feelings of guilt and shame, or poor body image and self esteem. That’s because restricting certain foods makes you obsess over them. Think about it: you tell yourself you can’t have Oreos in the house, because if you reach for one, you’ll end up eating 14 and hating yourself. So now every time you crave some sugar, your brain begins the vicious cycle of how much you want an Oreo, and all the reasons you can’t have one, over and over and over.
Restrictive diets just don’t align with the way we think or how we make decisions around food- they’re not good for our mental health! Any diet that cuts out entire food groups, requires you to purchase specific branded food products, promotes the thin ideal and fat shaming, or claims a “one size fits all” approach is not going to work, and you should avoid it like Covid-19.
PRO TIP:
Instead of keeping trigger foods like Oreos out of the house, keep them accessible and allow yourself to have them whenever you want. You might binge once or twice, but pretty soon the excitement of doing something you “shouldn’t” will fade away. The halo effect of the food will disappear and you’ll find yourself thinking about them less and less.
TACKLE YOUR "WHY."
Start thinking about the way you feel while you eat, snack, or binge. Ask yourself why you’re eating and take note of the reasons you come up with. Are you bored? Are you sad? Are you stressed? Or are you actually hungry?
Use the scale the the right to listen to your body while you eat. If zero is “about to pass out from hunger” and 10 is “unbuttoning your pants at Thanksgiving,” try to eat when you’re at 3-4, and stop once you hit around 6.
10
Starving, weak, dizzy.
Very hungry, low energy large amounts of stomach growling.
Pretty hungry, stomach is starting to growl.
Beginning to feel hungry.
Satisfied neither hungry nor full.
Slightly full, pleasantly full.
Slightly uncomfortable.
Feeling stuffed.
Very uncomfortable stomachaches.
So full you feel sick.
1
2
3
4
5
6
7
8
9
Include rather than exclude.
Instead of excluding specific food groups, work to include nutritious and fibrous foods that provide fuel and energy. Reframe your mindset from “I’m cutting out french fries and chocolate” to “I’m adding in three servings of leafy greens each day.” If you’re filling your body with whole, nutrient-dense foods, you probably won’t even think about the junk.
So what magical foods are going to make me forget about Oreos? Well, we don’t want you to forget about the Oreos. We want you to get to a place where you can eat them whenever you want without binging or feeling guilty for eating a cookie. And that relationship begins by eating the right foods for fuel.
By eating a balanced diet that includes all food groups, you will feel satisfied after your meals and meet all your micronutrient requirements.
Sugars, starches and fiber found in grains, cereals, vegetables fruit, and dairy products. Carbohydrates (except for fiber) break down into glucose when we digest them. Glucose is the preferred source of energy for all our cells.
CARBOHYDRATES
PROTEIN
FAT
SATURATED FAT
STARCHY CARBS
NON-STARCHY CARBS
UNSATURATED FAT
CARBOHYDRATES
PROTEIN
FAT
SATURATED FAT
STARCHY CARBS
NON-STARCHY CARBS
UNSATURATED FAT
Starchy carbs: bread, pasta, grains, sweet potato, potato, corn, peas, cereals.
CARBOHYDRATES
PROTEIN
FAT
SATURATED FAT
STARCHY CARBS
NON-STARCHY CARBS
UNSATURATED FAT
Non-starchy carbs: greens, spinach, broccoli, cauliflower, peppers, onions, green beans, zucchini, asparagus, etc. The fiber in these foods is conducive to weight loss, because fiber keeps us full without a lot of calories, slows down digestion, and helps stabilize blood sugar.
CARBOHYDRATES
PROTEIN
FAT
SATURATED FAT
STARCHY CARBS
NON-STARCHY CARBS
UNSATURATED FAT
Amino acids in protein are the building blocks for muscle mass and rebuilding tissues. Found in animal products (meat, poultry, fish, dairy, eggs), tofu/other soy products, beans, legumes, nuts, and seeds. Choose lean/low-fat proteins most often, becasue they are low in saturated fat.
CARBOHYDRATES
PROTEIN
FAT
SATURATED FAT
STARCHY CARBS
NON-STARCHY CARBS
UNSATURATED FAT
Supports cell growth, protects our organs, and can provide energy for our cells. Fat also helps some micronutrients absorb better, including vitamins A,D,E, and K.
CARBOHYDRATES
PROTEIN
FAT
SATURATED FAT
STARCHY CARBS
NON-STARCHY CARBS
UNSATURATED FAT
Unsaturated fat does not raise cholesterol, can help lower cholesterol, and provides essential omega-3 fatty acids. Unsaturated fat sources: avocado, olives, nuts, and seeds.
CARBOHYDRATES
PROTEIN
FAT
SATURATED FAT
STARCHY CARBS
NON-STARCHY CARBS
UNSATURATED FAT
Limit saturated fat in the diet, because it can raise cholesterol levels and increases the risk for heart disease.
By eating a balanced diet that includes all food groups, you will feel satisfied after your meals and meet all your micronutrient requirements.
Sugars, starches and fiber found in grains, cereals, vegetables fruit, and dairy products. Carbohydrates (except for fiber) break down into glucose when we digest them. Glucose is the preferred source of energy for all our cells.
CARBOHYDRATES
PROTEIN
FAT
SATURATED FAT
STARCHY CARBS
NON-STARCHY CARBS
UNSATURATED FAT
Starchy carbs: bread, pasta, grains, sweet potato, potato, corn, peas, cereals.
CARBOHYDRATES
PROTEIN
FAT
SATURATED FAT
STARCHY CARBS
NON-STARCHY CARBS
UNSATURATED FAT
Non-starchy carbs: greens, spinach, broccoli, cauliflower, peppers, onions, green beans, zucchini, asparagus, etc. The fiber in these foods is conducive to weight loss, because fiber keeps us full without a lot of calories, slows down digestion, and helps stabilize blood sugar.
CARBOHYDRATES
PROTEIN
FAT
SATURATED FAT
STARCHY CARBS
NON-STARCHY CARBS
UNSATURATED FAT
Amino acids in protein are the building blocks for muscle mass and rebuilding tissues. Found in animal products (meat, poultry, fish, dairy, eggs), tofu/other soy products, beans, legumes, nuts, and seeds. Choose lean/low-fat proteins most often, becasue they are low in saturated fat.
CARBOHYDRATES
PROTEIN
FAT
SATURATED FAT
STARCHY CARBS
NON-STARCHY CARBS
UNSATURATED FAT
Supports cell growth, protects our organs, and can provide energy for our cells. Fat also helps some micronutrients absorb better, including vitamins A,D,E, and K.
CARBOHYDRATES
PROTEIN
FAT
SATURATED FAT
STARCHY CARBS
NON-STARCHY CARBS
UNSATURATED FAT
Limit saturated fat in the diet, becasue it can raise cholesterol levels and increases the risk for heart disease.
CARBOHYDRATES
PROTEIN
FAT
SATURATED FAT
STARCHY CARBS
NON-STARCHY CARBS
UNSATURATED FAT
Unsaturated fat does not raise cholesterol, can help ower cholesterol, and provides essential omega-3 fatty acis. Unsaturated fat sources: avocado, olives, nuts, and seeds.
CARBOHYDRATES
PROTEIN
FAT
SATURATED FAT
STARCHY CARBS
NON-STARCHY CARBS
UNSATURATED FAT
ONE OF THE EASIEST WAYS TO ENSURE YOUR MEALS ARE WELL BALANCED IS BY USING THE PLATE METHOD.
This method is a way of visualizing your plate to include foods from all the macronutrient categories in a well balanced way.
Make half your plate non-starchy vegetables (fruits and vegetables) Make one quarter of your plate a lean protein, such as chicken, fish, tofu, beans, etc. Make one quarter of your plate a whole grain or starchy vegetable, like quinoa, sweet potatoes, brown rice, or farro. And don’t forget the healthy fats! Add one or two servings of healthy fat for the optimal fullness and satisfaction factor.
FRUITS +
VEGGIES
WHOLE GRAINS OR STARCHY
VEGGIES
LEAN
PROTEIN
FIX YOUR GUT.
A healthy gut is important for so many facets of your overall health. The microbiome in our intestines enhances the immune system and can even help bolster mental health. To reap these benefits, you need to incorporate prebiotics and probiotics into your diet every day.
PREBIOTICS
Prebiotics are a type of fiber that humans can’t digest. They’re found in foods like asparagus, apples, bananas, berries, barley, onions, garlic, oats, tomatoes, soy, wheat, beans, peas, or leeks. When you eat these foods, the prebiotic fiber travels undigested through the gut until it reaches the colon. There, the microorganisms within your colon feed on it for energy and produce short chain fatty acids. These important compounds help reduce inflammation, and may even reduce the risk of inflammatory diseases.
PROBIOTICS
Probiotics are living bacteria and yeast that help maintain a flourishing and balanced gut microbiome. When you eat foods like yogurt, kefir, kombucha, tempeh, kimchi, or sauerkraut, the bacteria and yeast may help improve your immune system, reduce cholesterol, aid digestion, and even treat IBS symptoms. While there are hundreds of different probiotic species, the two most commonly found in food and supplements are Bifidobacteria and Lactobacillus, both of which contain several strains within them.
It is important to get your pre/probiotics and vitamins from foods. No supplement or alleged “superfood” can outperform a poor diet or sedentary lifestyle. Supplements in the US are not regulated by the FDA. This means that the products you buy may not have the ingredients they claim to have, or that the ingredient amount is inaccurate. Either situation can end up having negative consequences on your health.
If you need to take supplements, look for products that have been third-party tested to verify accuracy and proof that the product contains what it says it does. Check out U.S. Pharmacopeia, NSF International, and Consumer Lab for this information if you are truly unable to get adequate fiber or vitamins from your diet.
A NOTE ABOUT SUPPLEMENTS:
STRIVE FOR LASTING LIFESTYLE CHANGES THAT WILL STICK BEYOND YOUR WEDDING DAY.
Real change requires consistency- you can’t drink one glass of lemon water or throw a handful of spinach in your omelette once a week and think your body is a temple. You need to make small behavioral changes over time that fit in with your personal lifestyle. While these changes may be challenging at first, if they’re really suitable for you, they’ll soon feel like part of your natural routine. It typically takes 30 days to form a habit- if after a month it still feels like pulling teeth, you need to reassess your goals and try another approach.
Break up your long term goals into short term wins. For someone on a new weight-loss journey, setting a goal to “lose 50 pounds” is going to be daunting AF. Realistically, you’ll spend 5 days eating healthy and then be discouraged when you’ve only lost half a pound. Instead, break up your goals into shorter term “wins” that are sustainable and measurable by using the SMART goal diagram below. The frequent accomplishments will encourage you to stay on track.
Is this goal relevant to you and your interests? Does it fit into your lifestyle?
RELEVANT
What is your deadline?
TIME BOUND
What exactly do you want to accomplish? Why do you want to accomplish it?
SPECIFIC
Is this goal realistic? Do you have the resources and time to acheive it?
ATTAINABLE
A
t
r
m
s
How will you track progress? How will you know you reached your goal?
MEASUREABLE
EXAMPLES
regular:
smart:
I want to eat more vegetables.
I will include an additional cup of vegetables with my lunch every day next week.
regular:
smart:
I want to lose weight for my wedding.
I will lose ten pounds in the next 6 months leading up to my wedding by exercising 3 times per week and adding a serving of vegetables to each meal.
You’re more likely to hit your goals if your fiancé and friends are cheering you on. And if they are making healthy changes right there with you, that’s even better! Your people will provide support, encouragement, and accountability on your journey.
GET YOUR FIANCE AND BRIDAL PARTY ON BOARD.
PRO TIP:
Even if your fiancé isn’t fully on board, start sprinkling in healthy changes to your meals together. For example, add a side of garlic roasted broccoli to your chicken parm, or make build-your-own taco salads instead of Mexican takeout. There are plenty of delicious ways to increase your vegetable intake, so eating healthy feels less like a chore and more like a choice.
The world is full of false information when it comes to one’s body mass index and the range between underweight and overweight. That’s because the BMI system is outdated and inaccurate- someone can have a high BMI and be in perfect health, just like someone can have a low BMI and be extremely unhealthy.
Instead of focusing so much on the scale, calculate your Basal Metabolic Rate, which is the number of calories required to keep your body functioning at rest. Use this metric to ensure you’re not eating too much or too little. This will maintain your metabolism and keep you healthy and on track.
STOP LOOKING AT YOUR BMI.
FOR WOMEN, THEIR BMR iS CALCULATED BY THIS FORMULA:
(9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age) + 447.593
Once you have this number, determine your exercise and activity level, and use the below chart to figure out your total caloric needs.
BMR* 1.2
Little - No exercise
BMR* 1.375
Light Exercise
BMR* 1.55
Moderate (3-5 days/week)
BMR* 1.725
Very Active (6-7 days/week)
BMR* 1.9
Extremely Active (very active + physical job)