Believe it or not, there was a time when I was totally oblivious as to what makes someone healthy. I was not even aware of how our choices and actions even had an impact on health outcomes. I thought health was something you either had or did not have based on genetics, age, chance, or even God’s will. Over the years I have radically changed my views on all of those beliefs. Trust me; you have control of your health. You have to be empowered with the correct information and be motivated to take action.
There are some health mistakes I have made over the years. Today I will mention five of them as part one of a series. Yes, there were that many mistakes that I have to make this post a part of a series.
These are in no particular order, but all are important to your health.
Eating too frequently – I struggle with this still today. The minute I get a little room in my stomach I want to eat something even though I am not hungry. I do not know why this is, but it is tough for me just to be ok with not eating for long periods of time. I think this goes back to my weight lifting days when everybody was pushing to eat six times a day and if you were not constantly eating, then you were losing muscle.
If you include more high-quality fats in your diet, it will help satisfy your hunger. I would recommend two solid meals a day in a ten-hour window and maybe a snack in between those meals. My favorite snack is a nut- butter and organic celery sticks.
Eating too much at once – Generally you want to stop eating when you are 80% full. You know what it feels like if you eat too near capacity. You cannot move/breathe very well, maybe some brain fog, and sometimes a lot of belching. Find your sweet spot to where you are still able to eat, but your hunger is satisfied after your meal.
Not eating enough fat – Now, you may be saying, “what are you talking about Brian? I want to lose fat so why would I eat fat?” Well, let me be the first to tell you eating fat does not make you fat. In fact, studies show people who eat higher GOOD fat diets are leaner than people who don’t. Fat is higher in calories, but it also satisfies your hunger and therefore allows you to go longer without eating. So how do you do this? You can add liquid coconut oil to your meals, put avocados, or avocado/ olive oil on your salads. You can include more nuts in your diet such as almonds, Brazil nuts, and macadamia nuts to name a few. Oh, don’t forget grass-fed butter and cheese.
Eating too much protein – This one is a little surprising for most people. I learned recently the body only needs 30 to 70g of protein a day. This depends on your size, and also if you are trying to put on muscle, or pregnant. Your body can only absorb so much protein at once and whatever it does not need is converted to sugar through a process called gluconeogenesis. The need for you to have a lot of protein in your diet is heavily marketed to you every day because there are so many protein supplements for sale. It took me a long time to realize this.
Eating too many carbohydrates – You knew it was coming! This does not mean our diet should only consist of 5% carbohydrates. Most Americans have a diet that is higher than 70% carbohydrates in their diet. This is too high for most people, especially as we get older. If you are carrying a lot of excess body fat, the first thing I would recommend is that you reduce the amount of carbohydrates in your diet. One caveat to this is if the carbohydrates are mostly fiber. Fiber is a type of carbohydrate the body cannot break down into sugar and passes through the body undigested.
Everyone has made health mistakes in the past. Even the health gurus I have learned from have made their fair share of health mistakes too. The problem comes in when you know you are doing something unhealthy, but you continue to do it. Especially, if it is causing you symptomatic health issues and you continue to make the same choices. I believe it was Albert Einstein who said:
“The definition of insanity is doing something over and over again and expecting a different result.”
So what I am saying is if you already know you are doing something unhealthy then make a choice or take action to stop the insanity today. Continue to read and learn about your health as you are doing now. I will be here to help you with your continued health journey or your journey back to health. It is a lot easier to keep our health while we still have it versus getting it back once it has been taken away.
There you have it! Five health mistakes I have made, and trust me there are many more to come. What are some of the health mistakes you have made? Do they include any of the ones listed above? Let me know in the comments below or message me with your questions. Stay tuned for Part 2 where I mention five more health mistakes I have made. This series could go for a while!
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