Finding the Balance: What Does Healthy Eating Mean to You?

What do you define as 'eating well'? I love cakes, ice cream, and the good stuff. I work out 3 times a week, and I'm in great shape, but my nutrition is not what you would call good.

Alright, let's get real. I'm not gonna lie; I love me some pizza and cookies. My family knows that I'm a total sucker for pizza, so when they're in the mood for a pie, I am too!

But at the same time, I know that I need to eat foods that give me energy and make me feel the way I love to feel. It's all about finding that balance, y'know?

So, what does "eating well" mean? Is it about strict rules and deprivation, or is it about finding a way to eat that makes you feel the way you want to feel - and still enjoy the foods you love? I lean towards the latter.

From what you're saying, it sounds like you have a good handle on your fitness routine and are happy with where you're at physically. But, when it comes to your eating habits, you're not feeling so hot. 

Here's the thing:

There is no one-size-fits-all way to eat well. What works for your BFF might not work for you, and that's totally cool. But when it comes to healthy eating, there are a few basic principles I recommend focusing on.

So, let's talk about a few of those principles are and how you can make them work for you.

Principle 1. Focus on Whole, Natural Foods

So, one of the big keys to eating well is to focus on eating natural, whole foods. This could be eating plenty of fruits and vegetables, whole grains, proteins, and healthy fats - depending on which of those combos works for you.

Now, I realize that eating natural, whole foods may not sound like the most exciting thing in the world, but it's seriously important. Here's why: 

We crave natural food in natural ways and we crave unnatural food in unnatural ways.

Let me give you an example of what I mean.

When I eat a cookie, I never have just one. I'll eat the entire box. And that's because cookies (and pretty much anything that's processed) are designed to be hyper palatable. That's why you can keep eating and eating and eating, even when you're not hungry anymore.

My craving for cookies is unnatural, so although I do enjoy a cookie and pizza from time to time, my focus is on eating the foods I crave in natural ways.

Principle 2. Keep an Eye on Portion Sizes (and How Food Makes You Feel)

Portion sizes are important, even when you're eating healthy food. Sometimes you can eat too much, which can cause you to gain weight. This might be a problem for you, especially since you love cake and ice cream. But don't worry; you can still enjoy those delicious treats in moderation. The key is to listen to your body and figure out when you've had enough.

So what's "enough," right?

Well, I'm not a fan of measuring cups and food scales. For me, it gets too complicated. I can't use any of that when we're eating out, and it's just not sustainable in the long run. Instead, I recommend using the hunger and fullness scale. 

Here's the breakdown:

Imagine a scale from one to five. If you're at a one, you're starving and will eat anything in sight. If you're at a five, you're so full you can't move.

What we recommend doing in our one-on-one coaching program is to eat until you're at a three. That means you're not too full and you're not too hungry. You're satisfied.

For me, when I'm at a three on the scale, I don't feel weighed down, and I can easily go for a jog without feeling like there's a kettlebell bouncing around in my belly.

So, the question is: what does a three on the hunger and fullness scale mean to you?

Think about that the next time you're eating cake and ice cream, and let that guide you. Feel me?

Principle 3. Eat for the Right Reasons (or Better Yet, Don't Eat for the Wrong Reasons)

Let's talk about eating for the right reasons. For me, that means eating when I'm physically hungry and not because I'm looking for a quick fix to avoid an uncomfortable feeling or boost a good one.

Now, I'm not perfect, and I've been guilty of both of these situations in the past. Sometimes, when I'm feeling down or anxious, I turn to cookies to make me feel better. Other times, when I'm celebrating something exciting, I crave pizza.

But the thing is, these kinds of emotional eating patterns can easily become habits, and before you know it, you're reaching for a pint of ice cream every time you feel down. Instead, try to focus on eating when you're truly hungry and not just to fill a void or make yourself feel better. That's what eating for the right reasons is all about.

A Final Word of Advice

So, what's the deal with "eating well"? Honestly, it's different for everyone. Some people swear by strict diets that say no to all the fun stuff, while others like a more balanced approach that lets you indulge every now and then. The key here is finding balance and figuring out what works best for you.

But, there are a few basic principles that can help anyone eat healthier. For one, natural, whole foods are the focus. These kinds of foods are packed with nutrients that your body naturally craves, and they can make you feel more satisfied than processed food.

It's also important to listen to your body and not go overboard with portion sizes, even with healthy foods. By eating until you're at a three on the hunger and fullness scale, you can feel satisfied without feeling bloated or stuffed - and you can bypass all the guilt of eating too much.

Finally, eating for the right reasons is a big deal. Emotional eating patterns can be tough to break and can lead to unhealthy food choices and weight gain. Instead of using food to cope with feelings or as a reward, try focusing on eating only when you're actually hungry.

Look, we're all human, and there will be times when we don't make the best choices. That's totally cool, though. The important thing is to keep at it and keep trying to make healthy choices that work for you. So, what does "eating well" mean to you, and how can you use these tips to help you achieve your goals?