Try “Crowding Out“
This concept truly flips the conventional belief about dieting on its head by adding more healthy foods to the diet rather than taking things away. By eating more vegetables, fruits, and other nutrient-dense foods, your cravings for less healthy foods will naturally diminish. There simply isn’t room for junk food and unhealthy overeating when you’re satisfied and nourished by real food!
While most conventional diets are governed by strict rules and deprivation, Integrative Nutrition takes a more gradual path towards helping students and their clients reach a state of balance. Taking small daily steps and focusing on increasing healthy food rather than avoiding indulgences creates a much more positive framework for implementing lasting change.
Here are a few ways you can begin experimenting with crowding out in your own diet:
- Drink more water. Sometimes what we experience as cravings or hunger are actually the body’s misunderstood signals of dehydration. Simply increasing your water intake will reduce your desire for other beverages and unhealthy snacks between meals.
- Eat the healthiest foods first. When in the midst of holiday festivities that are centered around food consumption, load up your plate with the healthiest options first. If your belly is full of salad and raw veggies, cooked vegetables, and whole grains then you’re far less likely to overconsume the meats, starches, and desserts.
- Plan ahead. Whether it’s for the holidays or just a regular workweek, planning what you’ll eat in advance will greatly help you implement crowding out into your lifestyle. Perhaps this means brining a healthy dish to share for the holidays, or packing carrot sticks and healthy dinner leftovers to eat at work the next day. If you plan ahead, you’re more likely to stay satisfied with the good stuff and avoid having to consume less healthy alternatives due to a lack of options.
The great thing about crowding out is that it doesn’t have to mean going without your favorite foods. The holidays, after all, are a time to enjoy the company of your loved ones and sometimes that involves a little indulgence.
Green smoothies are easy and quick to make. The only equipment you need is a blender. Also smoothies are much healthier than fruit or vegetable juices. When juices are extracted, you get vitamins and minerals but no fiber. However, smoothies are made using the whole fruit and vegetable, so you get all the fiber in your drink. Green smoothies offer whole food nutrition. The amount of vitamins you’ll get depends on the fruits and vegetables you choose for the smoothie. However, most fruits and vegetables are high in vitamins A and C. Guava is also high in folate, while avocados provide high amounts of potassium and magnesium. If you have kids, smoothies are a great way to incorporate veggies without them realizing it. Although most people like fruit, many have trouble getting their daily requirement of veggies. When you make a green smoothie, the taste of the greens is hidden by the taste of the fruit, so you don’t even notice the veggies are there.
- 2 cups of coconut water
- 2 cups of fresh or frozen organic fruit
- 2 cups of fresh or frozen organic spinach
- 2 tablespoons of chia seeds
- Place all the ingredients in a blender and blend until smooth. Pour and enjoy! Serves 2.
- This basic recipe is ideal for green smoothie novices. The same formula can be used for any fruits or greens to make a delicious smoothie every time.