The #1 Thing to Ditch From Your Diet RIGHT NOW!

You’re probably already rolling your eyes, thinking “Here we go again…what is the new craze this time?”

“Am I going to read about sugar again? Gluten perhaps? Dairy?”

“Really…enlighten me!”

Surprisingly, the one thing I want you to banish from your life isn’t sugar or processed foods or that second helping of birthday cake…it’s the one thing that affects us all: STRESS.

And not just any stress – stress is, and will always be, a part of our lives. It will pop up from time to time depending on our situations and life circumstances. We can never really get rid of it entirely. But today I’m talking about FOOD STRESS. Stress over which foods to avoid or include. Stress over every little thing that goes in your mouth.

Food choices are stressing people out. I hear it from my clients all the time. Women in particular tend to have an all-or-nothing mindset when it comes to food - that place in your head that either makes you feel fiercely motivated or hopelessly paralyzed. This mindset is closely related to its BFF, perfectionism - the idea that doing your best is not good enough; getting it right - just right - is of utmost importance.

You have goals to meet - whether it is to lose weight or build muscle, so of course what we eat plays a role in how and when we meet those goals. But there is a fine line between learning about what works for you to help you meet your goals and becoming consumed with thoughts and constant evaluation about what to eat.

Let’s examine stress a bit:

What is cortisol?

Cortisol is your stress response hormone. We all need a bit of it for our bodies to function. There are certain times during the day when we have slightly elevated levels of cortisol, like first thing in the morning. At other times of the day it drops, like just before sleep. Exercise will elevate your cortisol levels in much the same way that a threat of danger or an argument would, however cortisol will have a different impact on our bodies depending on the situation in which it is released.

The challenge is that life is becoming busier, both physically as well as mentally. Our headspace is constantly being divided between the many things that require our attention. This means that our cortisol levels are going up and down like a yo-yo. When we enter a continuous cycle of cortisol elevation – rest – elevation –rest, our bodies, which aren’t set up for this hormonal rollercoaster, are negatively affected. And despite your best efforts at eating clean and sweating it out at the gym, it can start to work against you - slowing you down at the gym, and increasing belly fat in addition to other less than desirable and more complex outcomes, like thyroid dysregulation and a stressed out adrenal system.

So, what’s the connection?

Not only can what we eat and what we do increase our levels of cortisol in the body, but so can the amount that we eat. Examples include fasting, dieting, not eating enough, worrying about calories or choosing foods that make you feel gassy and bloated. This also goes for exercise, from working out too hard for too long at one time or not taking appropriate rest days and breaks.

So what should we do about it all?

The number one piece of advice I give my clients who are worrying about food is to get straight with what they know, make it as easy as they can, and stick to that. Let’s break this down:

Meal plan: Break down your family’s favourite meals. Start with one meal first before tackling the whole day. Dinners tend to cause people the most stress, since they are often the most labour-intensive, and the one meal we are in a hurry to put out on the table before heading out the door again. Take your family favourites and write them in a calendar for the next 7 days. Next, ask yourself how you can make the meals you wrote down healthier for you and for your family (if applicable). For example, if you want to make lasagne, you can use zucchini or eggplant as a substitute for the pasta. For chili, you could use ground turkey instead of beef. For pizza, you can you build it on a flattened chicken breast with all your favourite fixings. For tacos, try using a crunchy lettuce leaf instead of a taco shell. It is less stressful to think about what you

want to have instead of what you can have – see the difference?

Exercise: How do you feel before, during and after exercise? If you dread even getting started, it might not be the right fit. Sometimes a slight change in your workout is all you need, like timing it instead of counting reps, creating a bit of an internal challenge, like beating your best time. Just like with meal planning, plan out your exercise schedule. Do you have a rest day planned? Are you excited about what you have put together? Would you benefit from some yoga in there too? It is better to ask “What do I want to do?” vs. “What do I have to do?”

Bottom Line: It is time to get straight with ourselves and ask the hard questions: “Is my nutrition causing me additional stress?” If you feel like you worry a lot about all the little details when it comes to food, it is time to ask yourself an even harder question: “Is this the best approach for me?” Of course we want to hold true to our goals and move and nourish our body so that we will blow through those goals like She-Ra Princess of Power who raises her sword and triumphs in the galaxy, crushing everything in her path to get to her goal. We want that feeling…that power. No one likes spinning their wheels. Forget the next food craze. Get straight with yourself, because only you know yourself and your body best. She-Ra dominated because she was her own woman who created her own powers. It is your turn!

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