Dieting as a way of life is not fun and it does not work. It’s a physical and emotional drain that robs us of a rewarding relationship with food. Clean eating can change the way you look and feel.
If your meals do not supply the basic building blocks to help your body train and feel good, your body will reward you with aches & pains, difficulty moving and physical sluggishness. That lethargy you feel after a meal high in sugar and carbohydrates is not all in your head!
Any change in behavior takes a long time and changing your diet is no exception. The rest of your life is a marathon not a sprint. Understand that the transition will take time. Commit to two months of clean eating-you may not be perfect but start the journey-and see if it works for you. Your body will thank you.
There are many expert opinions on food and nutrition. Here are some of the more important tenets that converge across the scientific and popular body of knowledge related to eating clean:
You have to cook. You can cook every day or cook ahead of time and freeze food for the week. Fast food, take-out and frequent dining out have to be a thing of the past. If you don’t know how to cook, you need to learn. And, it can be fun!
You have to plan your meals. Getting caught hungry with no healthy eating choices will sabotage your efforts quickly. It’s OK to eat the same things day after day, especially for certain meals like breakfast and lunch where time constraints may exist.
You can never get too many vegetables-eat your colors. Fresh Produce prepared correctly tastes wonderful, and provides important vitamins, minerals and micronutrients. If you are healthy and trying to build lean muscle mass, increase protein intake. Protein intake balances the hormonal regulatory response to carbohydrate intake thereby blunting effects on glucose and insulin. Eat protein with every meal.
Match carbohydrate intake to energy expenditure. Whole grains tend to contribute a lot of calories. The body functions best when carbohydrates are limited to quantities required for near term energy use (like work outs). If you are trying to lose, keep whole grains low.
Know your sugar demon and if you are susceptible, stay far, far away. Sugar is addictive for a great many of us. Try getting your sugar from fruit instead and get an added micronutrient boost. But don’t go crazy with fruit-it’s still largely sugar and should be used as a treat not a food staple.
You still have to count calories. Know your numbers. Get a scale and learn to accurately assess portion size. Adjust your caloric intake to keep body mass index and percent lean muscle mass in a healthy range. Exercise is not a substitute for controlling calories. It takes 36 miles of running on average to burn a single pound. That’s not a practical way to lose ten pounds.
Sound like too much work? If so, you are not ready to make the change. It takes time and effort and there are no shortcuts. Changing behavior is tough. A good way to start is through food journaling. Find a decent food diary app and get started.
We are what we eat!
SDK Pilates is wonderful! I have been taking classes from Stephanie for a number of years and thoroughly enjoy both her Pilates and therapeutic yoga sessions. Her training as a doctor enables her to work around physical limitations and injuries and strengthen weaknesses. She has helped me immensely with chronic shoulder issues. The fun nature of the classes, the camaraderie of the attendees and the great workout make SDK classes my favorite way to exercise!
Stephanie’s class is well-paced, challenging yet welcoming for first timers and those who are more experienced. She offers seamless coaching throughout and her enthusiasm and energy is inspirational.
I have taken yoga and Pilates classes from Stephanie for many years, and I can say that she is terrific. Her background in physical medicine and rehab makes her uniquely qualified to instruct and coach with a focus in balanced strengthening, proper alignment, and prevention of injury. I enjoy the low key environment at the studio, and have made many friends in her classes.
Pilates has been a wonderful experience both physically and mentally – it relieves stress and gets your body in a “can do” spirit to stretch and feel good. The instructors are the best and the people I’ve met in class are fun to be with. Friendships develop. I will do this forever!
“Sandi and Elaine have the ability to deliver a class that meets the needs of all attendees in the class, even when there is different levels of experience. They have a great manner of presenting poses and ensure good form for a safe and enjoyable Yoga class.”
I love the classes and instructors at SDK Pilates! Stephanie, the owner, has been a tremendous help to me with understanding challenges I face with a bad hip. Her expertise and medical background have helped me select exercises that are appropriate for me and I have learned there are still plenty of things that I can do to strengthen my body! At other places, I sometimes overdid my workouts (and hurt myself) – SDK’s instructors have helped me increase my flexibility and strengthen my body in a s…
“SDK Pilates’ yoga instructors are beyond wonderful and very reliable. Our community and hospital staff truly enjoy the classes and we are extremely thankful for their partnership with us.”
“Sandi and Elaine have the ability to deliver a class that meets the needs of all attendees in the class, even when there is different levels of experience.They have a great manner of presenting poses and ensure good form for a safe and enjoyable Yoga class.”
I have been a client of Stephanie’s for several years. What I think makes her stand out from other studios is that she was a doctor & understands each individual clients bodies. The new studio is airy spacious & calming
SDK Pilates is great! So far I’ve taken Pilates classes with Steph and Nancy, and I’m looking forward to Yoga with Mark. Currently working on core strengthening, shoulder mechanics, overall conditioning, and my golf game.