paleo

Gaining Weight On 1300 Calories a Day? Read This.

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The following is a guest post from Vicki Richards from Restoring Roots Wellness

Does the idea of eating whatever you want without tracking sound terrifying? Are you convinced you'll gain weight if you eat more than 1,300 calories? Maybe you can't imagine going more than a day without workout out. 

Girl, I've been there. But I'm thrilled to say I'm in that space anymore.

I actually found that I felt the best, maintained a healthy weight, and did the most healing when I started doing less. 

And no, I’m not talking about less cupcakes and less calories. I’m talking about less restriction, less stress, less exercise, and less obsession.

Let me explain. 

I remember when I first decided I wanted to work on my health. I was a senior in college and my “freshman 15” was staring me in the face every day. Aside from the weight gain, I just didn’t feel good. 

I had no idea where to start so I turned to the internet for a diet and workout plan to help me shed the weight. I started counting macros and calories in an app and working out 5-6 days per week with a mix of weight lifting and lots of cardio on treadmills and ellipticals. 

It really didn’t take too long to begin to see a change in my body, considering I hadn’t done much exercising or paid attention to what I had been eating for the previous 3 years. 

Before I knew it, I was down at least 15 pounds, to my smallest weight since I was a teenager. Everyone noticed and made comments on how good I looked, which I thrived off of and used as motivation to diet and exercise more. 

I kept up with this routine for a while. Hitting the gym hard, now adding Crossfit to the mix, a solid 5 days a week. Eating only 1500 calories (at most). Now I was even avoiding all grains, dairy, legumes, and sugar like the plague after discovering the Paleo diet. 

Then one day I hit a wall. I just got so tired. Tired of counting every single calorie that went into my mouth. Tired of having to log every single meal to see if I was “allowed” to have any more carbs or fat that day. Tired of every muscle in my body being perpetually sore and never feeling fully recovered from my workouts. 

This happened around the same time I had been reading about the role stress plays in our health. In case you didn’t know, stress has a HUGE impact on our health and our ability to heal. 

Stress comes in many forms, including stress from over exercising, worrying about food, and obsessing over weight. Our body perceives all of these things the same: as something requiring a stress response. 

With all of this in mind, I decided I was going to stop logging my food and tracking macros. I also cut back on the number of times I went to the gym each week and started to incorporate more restorative forms of exercise like gentle yoga and walks in nature. 

It was really difficult at first. I feared I was eating too much or eating the wrong things. I worried that I was going to gain a bunch of weight with my change in exercise routine. It took at least a month for me to learn to trust myself and let go of all the worry. 

But when I finally got into a groove, I realized how great I felt. I was going to the kitchen looking for something to eat that sounded good without first looking at my phone to see what I was “allowed” to eat. I was eating when I was hungry, until I was full, paying no mind to how many calories I was eating. 

Then I stopped weighing myself, stopped obsessing over what I looked like, and stopped being so self-critical. 

I stopped working out to lose weight or obtain a certain body type and started to choose exercise based on how it made me feel. I lifted weights because it made me feel strong and capable. I did yoga because it put my mind at ease. I went for walks because it made me feel good. 

You see, I found that when I started doing less, I made leaps and bounds in my health journey. 

Through exercising less, obsessing less, restricting less, eating MORE, laughing MORE, resting MORE, I've gained strength, both physically and mentally. 

I've become more intuitive and understand that I know what my body needs if I just listen and honor it. 

I've gained confidence in my body and I've learned to accept that I'll probably never have the super lean, 6 pack body I thought I wanted all those years I spent restricting and over exercising. And guess what? I’m OK with it.

I've come to love my body just the way it is because this body has done so much for me. 

I've gained clarity in what is truly important in my life. Today I would never turn down a night grabbing drinks with my girlfriends or and eating ice cream on the couch with my husband after a long week. These are the people and the moments that are most important to me.

Before I would have said no to drinks and ice cream because I didn't want the calories. Or, I would have eaten it and then hated myself for it the next morning. 

Now I feel an immense sense of freedom. I feel confident and healthy, two words I wouldn't have used to describe myself a few years ago. 

But it wasn’t always easy to leave that mindset behind. If you find yourself repeating these obsessive, restrictive behaviors too...

here are a few things that I found helpful throughout my body acceptance journey:

1. Give yourself grace

Completely changing your mindset, how you eat, how you exercise, etc. is not an easy thing to do. It's like breaking a bad habit that you've had for potentially many years. It's important to understand that you might slip up. Maybe you'll feel guilty for the piece of cake you had and feel like you need to work out to burn it off. 

There's no need to punish yourself or beat yourself up. Instead just acknowledge that some of your old tendencies have crept back up and gently forgive yourself and move on. It takes time and practice to unlearn those behaviors!

2. Ask for support and accountability

Find a friend, significant other, or family member who you trust and can lean on for support. For me it was my husband. He was someone who had seen me go through these phases of restriction and obsession so he knew what to look out for. 

I told him exactly what I planned to do. I was going to stop counting macros and calories, I was going to work out 1 or 2 less days each week, and I was going to stop weighing myself. Just saying this out loud to him was helpful because now someone else knew my intentions.

I asked him to hold me accountable and there were surely times where he caught me spewing negative self-hate and sure enough, he called me out. It's so helpful to have someone else there to call attention to these things and support you when it gets tough. 

3. Learn to add rather than take away

I see so many people who have been on a strict diet in order to try and gain health. They use labels like Paleo, Vegan, Keto, etc. and that forms the boundaries of what foods they can and can't eat. 

I did the same thing for a while. But part of the process for me to learn to let go and restrict less was to stop obsessing over what foods I needed to avoid and start looking at what foods I could add to my diet. For example, I learned that I do just fine with sheep and goat milk dairy, rice and oats. These were foods I avoided strictly for years. 

Yes, it's definitely possible you will need to avoid some foods for a period of time to heal. However, I encourage you to reintroduce some of the foods you've been afraid to eat and see how you feel. 

If we truly want to do less, this is a great area to work on. Go with the mindset of abundance rather than avoidance. You may be surprised by what you've been missing!

I know that letting go of control in these areas of your life can seem scary. But trust me when I say it will be ok! 

You won't gain 10 pounds and your health won't go in the toilet. With time you'll see just how good it feels to have the freedom to make decisions without restriction. It feels damn good!

Passionate about wellness and nutrition? Turn your knowledge, passion, and uniqueness into a PROFITABLE online business!

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Vicki is a Nutritional Therapy Practitioner (NTP) who believes in the power of real food and ditching the diet mentality. Through her own struggles with body image and various health issues, she has found her food freedom and how to love her body in all of its seasons. She now loves to help women regain their health and nourish their body and mind so they can live a vibrant life. 

If you want to or feel there is a spot to include my business info my website is https://www.restoringrootswellness.com/ and I can be found on Instagram at @restoring_roots . I am taking Nutritional Therapy clients and accept long distance clients. 

4 Surprising Dietary Habits That Are Hurting Your Fertility

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The following is a guest post from Michelle Curtis, NTP

An unfortunate truth about society today is that fertility challenges are on the rise. There are many reasons for why these challenges are occurring, but one topic that’s discussed a bit less often is the connection between dieting, weight loss, and fertility health. A quick scroll through your social media feed or any number of television and radio commercials will leave any woman comparing her body to another, and hearing about “perfect” beach bodies, the latest crash diet, and advice to “Eat less, exercise more!”. Dieting for any length of time is very common for women in the “baby-making” age group. For some women, though, fertility challenges are stemming from not eating sufficient amounts to thrive or simply being too thin. 

This can be a sensitive issue. The idea of having to eat more and gain a little weight can seem counterproductive when you’ve been trying to do the exact opposite for one reason or another, and you may have even been hearing about others having to lose weight to support fertility. It may not be an easy thought to accept, but if conceiving is a priority for you, and you’re experiencing fertility challenges while relating to anything in this post, adjusting your eating habits may be something to try for a while. Don’t be afraid to seek out counseling or therapy of some sort to help ease your journey into this change as well, especially before pregnancy where weight gain is a critical part of baby’s health.

Reproduction is a function that is dependent upon hormones, such as estrogen, progesterone, and testosterone. There are others that play more indirect roles too, such as pregnenolone and leptin. Our hormones are like a big orchestra where each one plays an important part and together they create one lovely symphony, but if one instrument is off key or off tempo, the whole show might be ruined. So it’s important to provide what is needed to nourish and fuel our hormonal health and therefore fertility. There is of course more than just this topic, but proper nourishment is a big key factor here.

 

Too Few Calories

Dieting, whether it be a crash or fad diet, a specific and purposeful restriction, or a “lifestyle change” that may in fact be unsustainable, can affect fertility health through under-eating. Crash diets and restrictions are often done with the help of calorie counting and restricting. Unfortunately much of the advice out there can end up being damaging to overall health, even though it might drop the number on the scale. A commonly recommended daily caloric intake range for weight loss is about 1200-1400 calories. This number comes from the minimum to function, but it’s typically not enough to nourish the body, the hormones, and the reproductive system, especially if you’re exercising as well. In fact, this range is actually the USDA recommendation for what a four year old needs on a daily basis. The USDA recommends moderately active women, aged 21-30, to consume about 2000-2200 calories each day. This is a more realistic number to nourish and fuel the body since all functions, including reproduction, require sufficient energy to occur. Keep in mind, though, that not all calories are created equal. Calories from foods found in nature will provide greater nourishment than something found in a package.

Eating too few calories will send messages to the brain of “famine” and “danger”. It will quickly slow metabolism in an effort to save all the nutrients that are currently in store. This tells the brain it’s not a safe space for pregnancy and will shut down ovulation and reproduction. It says “Nothing’s coming in. We can’t spare anything. Not even an egg.” Part of nourishing fertility is creating an internal environment that’s deemed safe for reproduction and an important step in that process is eating enough so the body knows it’s fed and doesn’t have to prepare for starvation mode.

Think you might have adrenal fatigue? Grab my free guide to healing HERE!

 

Too Low Fat

We live in a time, and have for the last century or so, where fat is blamed for many of the diseases and health conditions present today. We are taught to avoid fat altogether or to only consume specific (mostly man-made) fats and as a result many women are following a low-fat diet. Not consuming enough fats, or consuming all the wrong fats, can really have a detrimental effect on fertility health. Sex hormones are built with the help of healthy fats and cholesterol. Contrary to popular belief, butter, coconut products, animal fats from properly raised animals, olive oil, avocado, nuts, and seeds are forms of healthy fats and all help to build healthy hormones. Fats such as canola oil, vegetable oil, margarine, soybean oil, and cottonseed oil are best avoided for general health, and fertility. If you’re following a diet that focuses on consuming minimal fat, you might be confused or even nervous to add in fats to your diet and it may take some time to accept it. You don’t have to overload your plate with different kinds of fat, but adding in a little butter on your cooked vegetables or some full fat coconut milk to your smoothie just might make all the difference. It’s important to get a good balance of both saturated and unsaturated fats for overall well-being and reproductive health.

Passionate about nutrition? Learn how to turn your passion into a profitable online business!

 

Too Low Carb

Seemingly opposite from the previous section, another common diet for weight loss is eating low carb. This can be a confusing topic because typically when we hear the word “carbohydrate”, we automatically think of foods like bread, pasta, and pretzels. These are refined carbohydrates and limiting these can certainly be beneficial, especially for fertility health. Over-consumption of these foods can interfere with fertility because the adrenals have to get involved. I won’t dive into the topic of blood sugar regulation here, but in short, the adrenals have to continue to produce cortisol to aid in this regulation. In order to produce more and more cortisol, they end up having to steal something called pregnenolone, a hormone that would have otherwise gone to produce more sex hormones, which are of course very necessary for reproduction. The adrenals will always win in this fight because they’re survival glands, whereas reproduction is considered a non-vital function so it will always take a back seat to something necessary for individual survival. Over-consumption of simple carbohydrates can also increase insulin resistance which can lead to ovulation problems, or conditions like PCOS. Following “low carb” with this foods can be beneficial. 

There are, however, other carbohydrates that are indeed a healthful and necessary part of the diet. These are foods like vegetables (broccoli, leafy greens, bell peppers), starchy tuber vegetables (sweet potatoes, artichokes, beets, carrots), fruits, and properly prepared whole grains and legumes. These are unrefined complex carbohydrates and they play important parts in nourishing the body, including hormones and fertility. They provide fiber to assist in natural detoxification and help keep hormones in balance, provide energy, vitamins, and minerals, and provide glucose which is necessary for thyroid hormone conversions in the liver. Without sufficient amounts of certain thyroid hormones, hypothyroidism can result which negatively impacts fertility. Glucose also helps the body get that “fed” signal, but it’s important to take into consideration where that glucose is coming from. Avoiding refined carbohydrates can certainly be a healthful choice, but cutting out too many fruits and vegetables and other unrefined carbohydrates can end up backfiring when it comes to fertility and hormone health.

 

Too Little Body Fat

Among the dieting culture, body fat is often construed as a bad thing, but as women, it’s an important part of our body makeup. Our bodies rely on a certain amount of body fat to be present in order to send specific hormonal messages. If you’re dieting, or even overexercising, to the point of having very little body fat, this can be a major player in fertility challenges. Sex hormones are fat soluble which means they’re stored in fat. The body needs that fat tissue to send messages to the brain, specifically the hypothalamus, to tell it that the environment is safe and stable enough to hold a pregnancy. In the instance of too little body fat, a different message will be sent and fewer hormones will be produced which negatively affects the menstrual cycle and ovulation, sometimes leading to hypothalamic amenorrhea, a condition where menstruation stops.

Having too little body fat can also result in leptin levels being too low. Leptin is a hormone mostly produced in fat cells that sends messages to the brain about the energy available for use in the body. As more food comes in and a little body fat is stored, leptin levels rise. Within reason, this is a positive thing for fertility because the messages sent to the brain are telling it there’s enough nutrients and fat to reproduce. If leptin is too low, it will tell the brain to shut off those non-vital functions, like reproduction. 

An ideal body fat percentage range would be about 21-25% for most women, with a minimum of about 20%. Body fat percentage is a little different than Body Mass Index (BMI) which only measures height and weight, without taking into account muscle mass. However, the ideal ranges for BMI are similar numbers to body fat.

 

Mindful Eating

Listen to your body. Pay attention to cravings. If you find yourself feeling hungry every hour or two, you’re likely not eating enough calories or possibly not enough fat and protein. If you find that you’re craving simple (refined) carbohydrates often, this, too, might indicate you’re not eating enough. Your body is making you crave those simple sugars because it knows it’s a quick energy source. (There, of course, may be something deeper going on with this, like a bacteria imbalance or overgrowth, but it could be a simple solution that your body is just needing more fuel.)

Start by balancing your plate with about 40% calories from unrefined carbohydrates, 30% calories from protein, and 30% calories from healthy fats. You may need to tweak your individual plate from here, and you can do that by listening to your body and giving it more of what it needs.

There really is no single perfect diet for everyone, and that goes for fertility diets too. Everyone is a bit different, has different needs, different genetic makeup, different activity levels, and different exposures. For extra individual guidance on how to nourish your body for fertility, seek out a certified practitioner who specializes in nutrition. 

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Michelle Curtis is a wife, mother of three, and certified Nutritional Therapy Practitioner. She lives on a farm in eastern PA where she manages her nutrition practice, Body Rebalanced. Stemming much from her own experiences, Michelle has a passion for nutrition and health for the preconception period, pregnancy, and postpartum recovery. In everything from building healthy sperm and egg to helping the new mama feel like herself again, she works with couples and individuals both online and in person through 1 on 1 coaching and group courses.

Connect with Michelle through her website (www.bodyrebalanced.com),instagram, (instagram.com/bodyrebalanced),facebook (www.facebook.com/michellecurtisntp), or Pinterest (www.pinterest.com/bodyrebalanced).

Why I Can't Call Myself a 'Vegan' + Nutrition Updates!

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Oh. Em. Gee. You guys.

It's been a hot minute (ok, like a year) since i've written anything nutrition-related on here...but as with EVERYTHING in my life, when something feels right, I go with it. 

So first I feel like I need to update you guys on the nutrition front. 

Last we spoke (or...I wrote?) I was really fucking sick of talking about nutrition, which is also why I stopped seeing nutrition clients and went the online business route instead (that's the short version, at least). 

I think the main reason for this was that I had a lot of my own nutrition (and disordered eating) issues that I was still trying to figure out, and I didn't think it was healthy for me to be advising other people on what they should be doing, nutrition-wise, when I needed to focus on myself.

The truth is, I still don't want this blog to be about me "advising" anyone on what they should be doing when it comes to nutrition. 

Yes, i'm still an NTP, I love good food (avocado toast is life), and I love sharing all of my favorite restaurant travel-recommendations with you guys - but at this point, I feel like nutrition is SO individualized, that it's hard to give blanket recommendations over the internet that are going to work for every single person.

WE ARE ALL SO DIFFERENT. 

What I DO want to do, is share my experiences about food and nutrition, what is working for me (especially while traveling) and what isn't...so that YOU can make the decision about what is right for you.

In the words of Tony Robbins, BE YOUR OWN DAMN GURU. 

Ok, now that that's out of the way - for those of you who haven't been around here for long, my husband (Erik) and I started traveling full time in January, so I basically haven't had access to my own kitchen or really ANYTHING familiar (food-wise) for the past 6 months. 

Old (disordered-eating) Amie would've been freaked the fuck out by this, because it meant I couldn't control every-single-ingredient in my food. But to be honest, NOT being 100% in control of what i'm eating (as weird as that sounds) has actually been extremely therapeutic for me. I've loosened up the reigns on my food choices and realized that i'm not going to gain 10 pounds by eating a bowl of pasta. Talk about freedom. 

So yes, i've pretty much been eating out for every single meal since January.

And I feel great. The only thing I really miss my Vitamix and making my own smoothies (only because the ones you get at restaurants are too small, lol)

So...what have I been eating?

Vegan in Thailand

If you guys saw my recent Instagram post, believe it or not, i've been eating mostly plant-based (i.e. focusing on an abundance of foods like vegetables, fruit, grains, beans/legumes, nuts, seeds etc. and avoiding eggs, dairy, meat and fish for the most part) since I started traveling. 

I say "believe it or not" because if you've been here from the beginning, you know that I started as a total "paleo" enthusiast. And don't get me wrong, I'm not against eating "paleo" at all and I think eating paleo can be incredibly healthy and healing for some people.

But for me - eating paleo was just another way that I could avoid and restrict certain foods, which definitely didn't help my disordered-eating mindset. 

Now you might be asking yourself...isn't eating plant-based just as restrictive?

And I totally hear you. When I was a strict "paleo" eater, I viewed veganism/plant-based eating as the ULTIMATE form of restriction (ironically hilarious coming from someone who used to be anorexic) and I still believe that many people still "use" the plant-based/vegan style of eating in this (unhealthy) way.

i'm not calling myself a vegan

However, i've always been drawn to a more "ethical" way of eating. I even tried to become a vegetarian when I was 8 years old because I loved animals so much- but that's pretty hard to maintain when you aren't cooking your own meals, you aren't buying your own food, and you know nothing about nutrition. 

So, earlier this year when I intuitively felt (<<< notice a theme here?) like eating less meat, and was having an increasingly difficult time seeing the animals I loved on my plate... I just went with it. 

My plant-based "experiment" if you will, started in Thailand, and was surprisingly easy to do there, as well as most of southeast Asia. Think curries, noodle dishes, rice, veggies and TONS of fruit everywhere. HEAVEN. 

I was feeling great eating this way, it was easy and delicious...plus once I started doing more research on how eating plant-based/vegan positively impacts the environment (+ saves TONS of animals every single day) it honestly has become a no-brainer to maintain. 

But here's the thing: I totally realize that putting any "labels" on your diet can be a slippery slope for anyone who has ever struggled with food and disordered eating. So while I will say i've been eating mostly plant-based...I don't think i'll ever call myself a vegan

For me, it is important to keep an open mind about the fact that sometimes, delicious and nutrient packed smoothie bowls are not available at every restaurant like they are in Bali

Buddha bowl - Kynd Community - Bali

Buddha bowl - Kynd Community - Bali

Sometimes, you're in France at a fancy restaurant (um, me last week) and the only option that looks appealing to you is fish cooked in tons of butter. (All I could think was 'thank god they have something other than veal'...that I WON'T do)

So what did I do?

Yes, I could try to figure out a way to say "i'm vegan" in French, cause a scene*, and stress myself out...but i've been there, done that before (during my disordered eating days) and i'm over it. 

*If you have an allergy/sensitivity etc. I TOTALLY understand the need to do this, but I don't

So yeah, I ordered the fish, enjoyed my meal, and moved on. No, it wasn't my top choice, but being flexible around food and NOT beating myself up for imperfection is totally my jam these days. 

how am i feeling eating plant-based?

I seriously can't believe it's been almost 6 months since I started eating this way! Like I said, i've occasionally eaten eggs, fish, and dairy (i'm talking maybe 1x a month ish?) but for the most part, eating plant-based has made me feel awesome. Maybe I can do a part 2 post about the changes i've noticed? (DM me on Instagram if you're interested!)

My energy has been great, I feel totally satisfied, I actually feel like i'm LESS restrictive than ever with my food choices (bring on the bread, pasta, and vegan pizza) my skin is looking great, i've only had acid reflux maybe once or twice in the past 6 months (I used to have it daily) my PMS has lessened, I feel like i'm making a positive environmental and ethical difference, and more than anything...I feel like i'm doing the right thing for myself, my body, and my mind right now. 

However: living/eating intuitively also means that I am open to the possibility that eating plant-based may not work for me forever. Living ethically and making food choices that support our beliefs are AMAZING - but I feel like this is a very "put your own oxygen mask on first before you help others" type of situation. If the day comes when i'm starving and the only option is chicken, or i'm feeling super low energy and depleted and craving a steak, i'm going to listen to that. 

I can't call myself a "vegan"... not because I don't believe in the mission or what it stands for, but because i'm not going to let what I eat define me. I also think that when it comes to different styles of eating, there is such an "us verses them" mentality, and i'm soooo not about that life.

I can’t call myself a “vegan”... not because I don’t believe in the mission or what it stands for, but because i’m not going to let what I eat define me.

If you are thriving on a keto diet, awesome. If you love being Paleo, let's be friends. If you eat 10 bananas a day and wear a "vegan vibes" shirt, i'm into it. 

Let's all stop trying to convince other people what THEY should be doing, and what the PERFECT diet is for them, and keep our eyes on our own plates. Let's stop judging other people's food choices and accept that just like us, they are doing the best they can with the knowledge/resources that they have right now. Let's start sharing helpful information and personal experiences, but allow each individual to decide for themselves what is best for them in the end. 

What do you think?

How would you describe the way that you eat?

What questions do you have for me about plant-based eating?

Thanks for reading, you guys are the best !

Curious how I turned my passion for nutrition into a profitable business online that allows me to travel full-time? Join the free training!

XO,

Amie