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Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

Trimarni Blog

A blog dedicated to exercise, nutrition and my life

The best tip for "healthy" eating - because you've tried everything else

Marni Sumbal

Every person in this world has his/her own definition of "healthy" eating. For some, it's as simple as making sure there is food on the table so that no goes hungry or starved throughout the day. For others, it is much more complicated, often involving words like organic, raw, macrobiotics, gluten-free, vegetarian, vegan, whole, clean, super-foods, natural, all-natural, probiotic and energy-boosting. For others, it's just a way of living life to the fullest. 

According to Medical News Today.com, 

"Healthy eating means consuming the right quantities of foods from all food groups in order to lead a healthy life. Diet is often referred to as some dietary regimen for losing weight. However, diet simply means what food we eat in the course of a 24-hour, one week, or one month, etc. period. A good diet is a nutritional lifestyle that promotes good health. A good diet must include several food groups because one single group cannot provide everything a human needs for good health. Balanced diet - or a good diet - means consuming from all the different good groups in the right quantities."


Not sure about you, but I read that paragraph and found myself a bit more confused as to what is "healthy eating". 

Because that made me confused I decided to search for another definition. But this time I googled "How to lose weight fast" because for many, that means "healthy". 

According to Livestrong.com (a website that has an article for any topic possible), 
"The speed of your success depends on your determination and ingenuity. You don't have to have a gym membership or any fancy equipment to exercise or lose weight, and can often make do with not only your own body power, but with common household items to add resistance and weight to exercise moves. To lose weight, you must burn more calories than you consume daily, so once you have done that--and added a regular exercise routine--you'll see not only a fast drop in weight, but a drastic reduction in inches."

Ok - so now we are getting somewhere. This makes "healthy eating" much more simple. So, what are the tips we should follow to lose weight quickly according to the article?
-Exercise every day, even if it's in small chunks of time
-Cut back on your calorie intake. Try not to go below about 1,200 calories a day for long-term weight loss management, but you can dip lower for short periods of time for extra fast weight loss
-Go for a short 15- to 20-minute walk every evening or morning for an all-around mental and physical workout. 
-Drink plenty of water, which will help prevent dehydration, which will also prevent your body from shutting down processes to conserve water.

That's it??? That's all we have to do to lose weight quickly? That doesn't seem extreme enough and by now we are all a bit frustrated because haven't we all tried to eat "good" or tried to cut back on calories and exercise and move more and drink plenty of water?

So much for taking the "healthy" approach. Now it is time for extreme measures because we have wasted days, if not weeks and months, trying lots and lots of "healthy" simple tips. 

Ok, now we are talking. A website called "Weight loss and training: Extreme weight loss tips" 

This author suggests that "Extreme weight loss goals are often met with disaster, interrupted by lack of motivation, unrealistic expectations, or plateaus that feel impossible to overcome. So that’s why I’m offering up my best extreme weight loss tips. These ones are guaranteed to give you serious results fast! 

- Restrict Your Carbohydrate Intake - Restrict yourself to 3-4 small carbohydrate servings a day (no more than a piece of bread each). 
- Fill Up on Fiber - If you have a hard time getting enough fiber in your diet, try a good fiber supplement like Myogenix Pro Fiber. It’s an easy fix and can help you shed the pounds! 
-Seriously Suppress Your Appetite - Appetite suppression is a great way to lose a lot of weight quickly. weight loss success, and understandably so. There are actually some great natural appetite suppressants on the market. Hydroxycut South African Hoodia is one that’s gained a lot of attention in recent years, derived from a root that’s been shown to reduce hunger. 
-Boost Your Metabolism - there are a number of eating habits that are totally effective for enhancing your metabolism. Foods like protein, fiber, and many spicy foods will all work. But one of the best things you can add to your diet is matcha green tea. It’s one of the best natural metabolism boosters around, and it also naturally suppressed your appetite! Check out one of the best extreme weight loss supplement on the market, Magic Matcha Green Tea. 
-Sleep Better!


So, with a several tips mentioned and a few supplements and tips suggested that may be extremely harmful to your health and functioning in society, it's likely that you feel more at ease that there is an extreme way to be "healthy". For so many people wanting to change habits to be "healthy" likes (more like, LOVES) rules because when you have rules, you don't have to trust yourself, let alone listen to yourself. You put all your trust into the other person who is telling you exactly what to do to be "healthy". 


Imagine saying this:
"I don't have rules in my diet. There are no lists of food that are off limit and there is no "best time" to reward myself with food. There is no emotional, stressful or mindless eating or feeling guilty after eating."

Do those thoughts make you feel more at ease with yourself, perhaps even around food and your body? 
 
This entire blog up until this point was all an example as to how overwhelming "healthy" eating can be in today's society. There is always something new to try or to consider and many times, it does not involve focusing on yourself, your own needs and your own goals. Many tips out there are helpful and can be triggers to promote a more healthful lifestyle. But many times, people are so rushed in the thought of being "healthy" (or improving performance, losing weight, improving fitness) that they bypass one of the most important tips, rules, suggestions and concepts of having a healthy relationship with food. 

Mindful eating. 

Here is a recent article that I did for Iron Girl that I'd love for you to read. After practicing the exercise, try to apply a similar thinking to your every day food choices. Because I believe that any fitness enthusiasts or athlete should develop a healthy relationship with food before even considering to tweak sport nutrition or to focus more on specific training/exercise, here is another great read to help you out: Mindful Eating

Please email with any comments, questions or concerns. If you can tackle this basic (yet often challenging) idea of mindful eating (either alone or with the help of others), I promise you that you will have nailed the best tip for "healthy" eating and all parts of your life will be improved from mood, relationships with others, functioning in society and fitness/performance. 

Eat More Mindfully - It's Not a Diet, It's a Lifestyle By Marni Sumbal, MS, RD, LD/N

There’s food everywhere and likely, you have your favorites. You are constantly being told to “eat healthy”, but as an athlete, it can be overwhelming and confusing. For in today’s society, it’s hard to define “healthy” when it comes to eating as the more people worry about nutrition, the less healthy we appear to become.
As you work toward a “healthy” real-food, balanced diet, consider eating more mindfully to help you feel more at-ease with food.
Eat more mindfully
Practice this exercise. Take a Hershey kiss (or small chocolate) and place it in front of you on a desk. Observe it, your surroundings and how you feel. Now touch it. How does it feel in your hand? Unwrap the item and observe it again by touching it and then smell it. Now, take a small bite from the top. Place the other half of the inside of the wrapper and place it out of sight. Suck on the chocolate and close your eyes. Savor your treat, making it last as long as possible without chewing it. Are any special past memories coming to mind as the chocolate melts? Now open your eyes. Did you stay present and in the moment? How long did it take to fully appreciate a small bite of a piece of candy/chocolate? Did you enjoy it?

Mindful eating is being in an active state and releasing all fears, worries or concerns about food. It’s about making choices that will give you an enjoyable eating experience in the present moment. Mastering mindful eating is not easy, especially with our quick-fix, diet-fad, food-trendy society. But with many disordered eating habits and body image concerns, your hurried and stressful lifestyle may make eating time a difficult, uneasy and overwhelming experience.

To bring some joy to eating, both inside and outside of the home, mindful eating should be practiced often. Instead of fearing certain foods, bring attention as to why you are eating to result in more control and enjoyment with what you are eating. Keep in mind that mindful eating will differ for everyone for eating is a very personal experience.
Consider working on this exercise with other types of foods/meals as a way to reduce any possible stress or anxiety with food as you learn how to eat in a way that is favorable to your individual goals.