Hi, Mia here.
Didn't mean to burst any bubbles here, but if you know me, you know that I am brutally honest and that I hate fitness/diet myths.
All these rules slash fads did not exist for our ancestors, so why do they exist now? Someone can easily counteract that and say, "well we don't live like how our ancestors used to. We are not as active. Our foods are not as nutrient dense, so we NEED these diets to help us get on track."
And to that I say, I get it wholeheartedly. But after you get on track, after you get rid of the refined sugar, after you start becoming a little more active, I challenge you to start listening to your body rather than the advice in the fitness magazine article. This includes myself.
I am not an expert, but I do have a belief system that has and continues to yield results while also still enjoying food.
With that being said, lets talk about calories.
When it comes to counting calories there are some imperfections.
1. Calories can be lower or higher than the number on the label due to the composition of the food. In 1896 Wilbur Atwater calculated the calories for various foods at a food fair using super precise method, but what he discovered was that no one food had the same amount as the other. So a slice of bread could be as low as 51Cal or as high as 78Cal. What's labeled is the average of those numbers
Oh and by the way, this method of measuring has not been retested since 1896. Something to think about.
2. Absorption is drastically less than what we actually consume. With fiber rich foods we tend to absorb somewhere between 15%-28% more than what's labeled and everything else we typically absorb less.
What we absorb also varies per food and per the type of gut bacteria we have in our bellies. I teach eating mostly plant foods. A big reason behind that is because fiber rich foods can change your bacteria from Firmicutes to Bacteroidetes.
Firmicutes absorbs about 150 calories more per day with more of those calories being from fat as well. Eating fiber rich foods (plant based foods), sleeping regularly and removing refined sugar can change your gut bacteria in less than a week.
3. Food preparation increases the calories absorbed. Cooking can increase calories from as little as 22% to 91%. This includes chopping and blending. So when we teach a smoothie a day as a way to ensure you get your nutrients for the day, it is because when those foods are blended, you're able to absorb more than you would just chewing and you can squeeze more in when blending.
Ok so now what? Does this mean I don't count calories at all anymore?
Well I believe it is good to have a general idea of how much to consume each day so that you don't under eat, which people have a tendency to do when losing weight.
After that though, just eat whole foods. Get away from meal replacements. Take in a green smoothie a day. Eat whole grains, vegetables, fruit and legumes and keep the refined sugars to a minimum. There, you're on the right track!
Once those habits are in place, exercise, sleep and water will take you the rest of the way to the goals you want.
If you're thinking, "Geez Coach Mia, now I don't even know where to begin!", just schedule a Nutrition and Fitness Strategy Session with us and we'll put together an action plan for you.
And if you know of someone who you think would benefit from this information, forward this email to them.
We're also having an Nutrition Talk this Saturday, 2p-4p. Details Here.
Health doesn't happen overnight, but the process can begin overnight. The process can begin in one second with you making a decision to put yourself first. From there, it is merely one step at a time.
You got this! And we're here to help.
If you've read this far and you have more questions, I can put together a Facebook Live on this topic Friday. All I need is at least 10 people to reply - "Yes, please!" - for me to do it.
Dedicated To Your Success,
Health and Wellness Coach
Strong 4 Pole, Founder & Co-Owner