Redefining Real Food
It’s 2020 and there is an overwhelming amount of information about food, nutrition, healthy and sustainable lifestyle habits, and it makes it pretty difficult to know what we should or shouldn’t be eating. I turned to Mary Claire to get some advice on this, she is a friend and Registered Dietician (that basically means she studied for YEARS, learnt about nutrition from a molecular and cellular level and is regulated by law. If you’re going to take advice from anyone about food, you want it to be an RD). Her ‘Redefining Real Food’ concept is about making it simple to eat real, whole food, and preventing health conditions through diet and lifestyle choices. Below she shares some of her top tips…
Why is it so difficult to know what to eat anymore? With so much information out there, it can be discouraging trying to sift through it all. You are not alone! I find many clients are often searching for a “perfect” way to eat or looking for 1 superfood that will assist them in meeting their health goals. Unfortunately, there is not a one sized fits all regimen when it comes to nourishing our bodies. Food is so much more than simply energy input and energy output. It can be emotional, cultural, social, and nostalgic. Our body's requirements are also different from person to person due to genetics, metabolism, underlying health conditions, and simply because we are all different and unique! We as human beings tend to put a lot of pressure on ourselves especially when it comes to what we eat. How we eat isn’t meant to be discouraging or overwhelming, but we tend to make it so complicated for ourselves and wind up making unrealistic commitments or goals when it comes to nutrition.
As a Registered Dietitian, I aim to equip my clients with the tools and resources to make healthful decisions around food that are sustainable. Viewing health and nutrition as a lifestyle, not a quick fix or trend, requires patience in figuring out what works best for each individual. Our bodies are extremely smart and send us cues when we are hungry, full, stressed, tired, excited, etc, so it’s important to tap into those cues to best know what our body needs in those moments. This aspect of listening to our bodies can seem a bit abstract, but with practice it can become second nature. Have you ever noticed how your body feels after a meal? Nourished and satisfied? Bloated and fatigued? Still hungry? A Registered Dietitian can help dive deep into what could be going on metabolically, whether that means performing a nutrient analysis, analyzing blood work, or simply working 1:1.
I created my platform Redefining Real Food to educate and inspire individuals to lead a healthy lifestyle. I aim to share science based information, easy and nourishing recipes, and wellness tips to my audience. Redefining Real Food emphasizes teaching you how to integrate a real foods approach to healthy living. You can find me on instagram at @RedefiningRealFood, on my website at www.redefiningrealfood.com or via email at maryclaireshurina@gmail.com. I hope to connect with you soon!
Below are a few tips that can be helpful in forming long-lasting sustainable habits. Try and pick one or two goals, work on them for a few weeks, and circle back. Were you able to achieve those goals? Are they sustainable? Were they difficult? Easy?
Find your ONE non-negotiable
What do I mean by this? Try and find one thing that is guaranteed to make you feel your best and follow through with it every day. It could be making sure you pack a lunch for yourself each day, having a large water bottle ready to grab and go before work or committing yourself to trying a new work-out class once per week. Whatever it may be, ask yourself first if it is realistic for YOUR lifestyle and then stick to it!
2. Include color and variety in each meal
What does a healthy meal visually look like to you? Many of us are used to consuming meals that lack variety from different food groups. Fruits and vegetables contain phytonutrients which give them their distinct vibrant colors. They offer fiber which helps keep us fuller longer and aid in digestion/regularity. They also provide essential vitamins and minerals which are necessary for cell growth and development, immunity, and protection against disease. Some examples include:
Carrots: Vitamin A essential for eye health
Mushrooms: Selenium which acts as a powerful antioxidant that fights against disease and supports our immune system
Bell peppers: Vitamin C which plays a role in bone formation, wound healing, and healthy skin
3. Hydrate Hydrate Hydrate!
This one is so easily overlooked by many of us. Drinking fluids is important for our brain function, which plays a vital role in keeping us focused, especially during long work days. Fluids are also crucial in maintaining stability within every system in our bodies, including our major organs (think: brain, heart, muscles). Men and women require different amounts of fluid per day based on their biological make-up, but as a general recommendation, I advise 2 liters (64 oz) per day for women and 3 liters (96 oz) for men. Extra tip: invest in a reusable water bottle and carry it with you all day long!
4. Prioritize good quality sleep.
Sleep is a key component of a healthy lifestyle. It plays a critical role in brain function, metabolism, and appetite regulation as well as keeps our immune, hormonal, and cardiovascular systems functioning optimally. It is estimated that up to 70 million people in the US and ~45 million people in Europe have chronic sleep disorders that impact daily living. Aim for at least 7-9 hours per night. A relaxing wind down routine helps signal our bodies that it’s time for sleep. Drinking a hot cup of tea, taking a warm shower, and reducing screen time are a few great ways to get your body ready for sleep.
These are just a few tips to improve your overall wellbeing and help you feel your absolute best! I look forward to connecting with you all and can’t wait to hear how these ideas have helped improve your lifestyle.
Xx, Mary Claire
@redefiningrealfood
maryclaireshurina@gmail.com