Eating healthy is easier than it sounds. Arm yourself with knowledge
and you're halfway there. If you think of eating healthy not as a
sacrifice, but more as an opportunity for self-improvement, you're
almost at the finish line. Because you don't need someone to tell you
the numerous health benefits that putting away the donuts and hamburgers
will get you. You want someone to show you how it's done. Here's a
glimpse.
Choosing a Healthy Diet
Choose the right carbohydrates. Simple carbs, like
sugar and flour, are quickly absorbed by the body's digestive system.
This causes a kind of carb overload, and your body releases huge amounts
of insulin to combat the overload. Eat these in moderation. complex
carbs. Complex carbs, on the other hand, are slowly digested by the
body. They include whole-grain flour, hearty vegetables, oats, and
unprocessed grains like brown rice. These foods are usually higher in
vitamins and other nutrients that are beneficial to the body, and they
are higher in fiber (which keeps your digestive system running
smoothly).
Consider eating leafy greens like kale, collard greens, mustard
greens and swiss chard. They are packed with nutrients and will fill you
up very quickly. A simple sauté with olive oil, garlic, a little salt
and pepper and you have a surprisingly tasty meal that is very
nutritious.
Eat lean, mean protein. Shoot to get between 10% and 35% of your daily calories from protein.Protein helps you build muscle and gives you lasting energy throughout the day. Some examples of healthy proteins include:
Lean fish such as flounder, sole, cod, bass, perch, and halibut
Know the difference between good fat and bad fat. You
need to consume fat for your body to function correctly. However, it's
important to choose the right kinds of fats. Here's a quick primer.
Monounsaturated fats and omega 3 fatty acids are good fats, which
you should try to consume regularly. They help lower the bad cholesterol
in your body by raising "good cholesterol." Foods that are high in
fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding
these "good" fats to your weekly diet can lower your cholesterol and
reduce your risk of heart disease.
Avoid trans fats and saturated fats. Trans-fats are a form of
unsaturated fat commonly found in processed foods, and consuming them
raises your risk of heart disease. Read the labels of what you eat, and
look for "hydrogenated" anything on the ingredient list.
Stock up on superfoods. So-called superfoods may have
a misleading title, but some truly are a cut above. Superfoods may have
the ability to fight heart disease, stave off cancer, lower
cholesterol, and even boost your mood. Here are just a few of them:
Blueberries. Blueberries may facilitate brain health.If you don't have access to blueberries, try fresh berries, raspberries, or cranberries.
Algae. It may not sound appetizing, but then again when you read the
list of health benefits you may think again. Rich in vitamins,
minerals, and amino acids, as well as beneficial in managing natural
flora in the gut.
Salmon. Another creature of the sea makes the list, and for good
reason. Salmon is rich in omega 3 fatty acids, a good type of fat. Omega
3 fats are good for blood pressure, brain function, and heart health.
Watch your salt intake. Although humans need salt in moderation, too much salt can lead to high blood pressure, osteoporosis, and excessive stomach acid. Use salt sparingly, and always check labels on food for the "reduced sodium" option if it's available.
Practice moderation. Don't over-consume any one food
or type of food. Instead, try to vary your diet so that you eat a little
bit of everything in a moderate amount.
Some people might be great at giving up meat, sugar, alcohol, or
other foods. However, most of us are likely to give it up for awhile,
then break down and binge. Avoid this deprivation-binge cycle by
allowing yourself to have small "cheats." For instance, if you want to
eat less sugar, allow yourself to eat one dessert each Friday night and
abstain for the rest of the week. Having a break to look forward to can
help you power through the other days.
Making Easy but Healthy Decisions
Drink plenty of water. Staying hydrated with basic H2O
is an easy and dramatic way to improve your health and shed pounds, all
while helping you feel full. Drink water during and after meals to aid
digestion, and try to consume between 2 and 3 liters per day.
If you feel like snacking, try drinking a full glass of water first.
Some people confuse thirst for hunger, and eat a 400- or 500-calorie
snack when a glass of water would have helped them feel satiated. If
you're still hungry 15 minutes after your drink, then it's time for a
snack.
Avoid soft-drinks, juices, sports and energy drinks, as well as other products containing artificial sweeteners.
Giving up sugary drinks is one of the easiest ways you can instantly
improve your diet and become healthier. A can of coke adds 139 extra
calories to your diet. A glass of grape juice will set you back even more. Try drinking water only to improve and aid digestion. A white chocolate creme frappuccino has a whopping 500 calories. While it's okay to treat yourself to these and other drinks every once
in a while, it's not a good idea to make them a regular part of your
diet.
Participate in Meatless Mondays.
Meatless Monday is an international campaign that encourages people to
give up eating meat one day per week. Eating less meat can have several
health benefits, as most people already have enough protein in their
diets. In fact, vegetarians and vegans weigh less than meat-eaters, and live longer on average.
Stay away from fast food. We all know fast food is "bad" for our health. Yet it continues to
remain a weekly staple for too many people. For one, fast food is often
fried, processed, and excessively salty. Add soft drinks and fries and
your meal could easily burn through half of your suggested caloric
intake for the day. To add insult to injury, much of the fat contained
in fast food is trans fat, the worst kind of fat.
Drink one glass of wine or beer occasionally, but be weary of more.
Adults who drink a glass of wine or beer with their meal report
numerous health benefits, including improved memory function, reduced
bacterial infection, and even boosted estrogen levels.
Unfortunately, what may be good in small doses can be destructive in
larger doses. Any more than two drinks of alcohol per day is probably
detrimental to your health.
Red wine, in particular, contains a polyphenol called resveratrol
that scientists believe is particularly heart-healthy. Resveratrol works
by improving the function of blood vessels in the heart and curbing the
amount of "bad" cholesterol in your body.
Are you pregnant and worried about drinking? While it's normal for
expectant mothers to abstain from alcohol, scientists say that it's
perfectly harmless to drink one glass of wine a day.
Changing Your Mindset
Adopt a healthy attitude towards food. Take a hard look at your eating habits. Do you eat more when you feel stressed?
Do you withhold food from yourself in order to feel like you're in
control? Try to evaluate whether you have an unhealthy emotional
attachment to food. If you do, here are a few steps to consider:
Find a healthier replacement. If you find that you tend to gorge on
unhealthy foods when you're stressed, find a substitute activity — for
instance, you could instead go for a walk, take a long bath, or call a
trusted friend for a chat. Whatever you choose, it should be something
that helps you decompress so that you no longer feel the need to binge.
See food as sustenance. A lot of Western culture is rife with
messages that food is for entertainment or for relieving boredom. Break
yourself of this cognitive habit by consciously evaluating food in terms
of what it can do to keep your body healthy. Ask yourself if what
you're about to put in your mouth is good for you, and if it will help
your body function as it was designed to.
Consult a medical professional. Eating disorders are classified as
mental illnesses, and you can't always just talk yourself into stopping
destructive behaviors.
If you suspect that you have an eating disorder (whether it's over- or
under-eating), ask your general practitioner to refer you to the
appropriate care.
Determine how many calories your body needs
to function each day. This number can vary widely, depending upon your
metabolism and how physically active you are. As a rule, the more muscle
mass you have, the more calories you need to consume to function
properly. Otherwise, your body will start breaking down muscle tissue
for energy.
If you're the kind of person who puts on 10 pounds just smelling a
slice of pizza, then your daily caloric intake should stay around 2000
calories for men, and 1500 calories for women. Your body mass also plays
a part in this — more calories are suitable for naturally bigger
people, and fewer calories for smaller people.
If you're the kind of person who can eat without putting on a pound,
or you're physically active, you may want to increase your daily
caloric intake by 1000-2000 calories, a little less for women.
Don't skip breakfast.
Many people do this because they think they can drop pound, or they
just don't feel hungry first thing in the morning. Although the
scientific evidence is still inconclusive, there are several reasons why you might not want to skip what many people believe is the "most important meal of the day."
Eating breakfast gets your metabolism going and keeps it active
throughout the morning. Skipping breakfast may kick off the "starvation
response" in some people. Your brain says "There is no food! It has been
hours! It must be a famine!" The next time you eat, the body stores as
much fat as it possibly can.
Furthermore, skipping breakfast might leave you famished by lunch, causing you to binge as a way to compensate.
A small breakfast is better than no breakfast. If you don't feel up
to a full meal, at least drink some water and eat a piece of fruit, a
granola bar, or a piece of toast. Get more nutritious bang for your buck
by eating a breakfast smoothie.
On the other hand, a technique called "intermittent fasting" has
been shown to contribute to more rapid weight loss with possibly other
health benefits. The effect, however, may vary from individual to
individual.
However, it may not be a good idea to skip breakfast the day of an
important exam, job interview, or other critical event as you may be
distracted by your hunger or not have enough energy to perform up to
your potential.
Eat slowly. Have you
ever gorged on a huge meal and felt fine immediately after, but felt
like exploding 15 minutes later? This happens because it takes some time
for your stomach to tell your brain that it's full. Circumvent the
problem by consuming your food slower. That way, by the time you get the
message and start feeling satisfied, you haven't consumed too much
extra food.
Slow yourself down by waiting 5 or 10 minutes between each course. Chew each bite 20 to 30 times before swallowing.
Drink a full glass of water throughout your meal. Stopping for sips will slow your eating, as well as helping you feel fuller.
Eat five times per day.
You may consider eating three meals per day (breakfast, lunch and
dinner), with two snacks in between. Doing this allows you to eat
slightly less at your meals, giving your body a more manageable amount
of food to digest, and keeps your blood sugar steadier throughout the
day because you're not going six hours at a stretch without eating.
I’ll never forget reading Kimberly Snyder’s first book almost a decade ago—my mind was blown as I learned the secrets behind her journey towards optimal health. Her (now famous) Glowing Green Smoothie? Sounded crazy (think: a whole head of romaine) but it was as delicious as she promised. Food combining for optimal digestion? For me, it was revolutionary.
As she says it, “Achieving true wellness feels like you are in a flowing, easeful river as you go through your life, even in the midst of ups and downs.” It’s this emphasis on mind and spirit as much as the physical body that first spoke to me and still does today; so I was thrilled when Snyder invited us into her Topanga Canyon home to share a morning in the life that she shares up in the mountains with her husband and beautiful children. Sure, we got her secrets to an energizing breakfast and she spilled her must-have skincare products, but mostly we talked about what lights her up from the inside out.
She says, “Success to me is feeling connected to your True Self and living from that place.” She certainly appears to have found it, so read on for our interview and a walk through Kimberly Snyder’s morning routine.
What drew you to the world of health and nutrition?
I wanted to feel better in my own body. For a long time, I had very low energy, bloating, constipation, a tremendous amount of acne, and coarse hair that wouldn’t grow. It was through my own journey and exploring myself and my body that I became really interested, fascinated and I’ll admit—obsessed—with health and nutrition.
I also had an initial interest in the space because I had a partial science and math scholarship during college, and I was really interested in biology. After spending a summer working in a hospital, I realized that I didn’t want to be a doctor, but I did want to be in the health space in some capacity. So it made a lot of sense when I came back to this field, and teaching people how to live and embody a healthy lifestyle came naturally.
Why do you think your approach to wellness has resonated with so many people?
I have always been very passionate about my methodology, but I’ve never forced it on anyone. My approach is as an informed, loving friend who shares my own journey being a woman and who wants to feel and look her best, just like everyone else!
What has been the highlight of your career so far?
It’s been my dream to have a sisterhood and tribal community space where we can gather and support each other. We were able to build and recently launch our Solluna by Kimberly Snyder app to host this community, which we call our Solluna Circle. And it really feels like a dream come true.
Another big highlight was the first time I made the New York Times bestseller list! It was so exciting and I remember where I was standing (a hotel lobby) when my publisher called me to tell me.
You are a multi-book author and just submitted your next one. What do you hope people take away from your books?
Though my six books all have different focuses, my main message is about feeling good, which I define as being connected back to your truth, your essence, and the unique soul that you are. When we’re disconnected from our truth, it leads to suffering, struggle, and self-doubt. This often means a lack of confidence and being confused about what to eat or how to take care of your body.
This last book that I just turned in is a practical handbook for creating your best life: everything from vitality and confidence, to your ability to create abundance and true love in your life. It’s the first time I’m giving my full playbook, and I’m very excited about it!
A typical day rotates around my children and my practices. Before dawn, they’re both in the bed with me. I get them set up for the day and head down to the kitchen by 7:00. When Moses takes his first nap, and my older child is content playing, I settle into myfirst meditationfor the day, as well asjournalingand reflection.
And then, it really depends on the day, but I rotate recording podcasts, doing interviews, writing articles, calls, and other things that I have to do for Solluna. I’m also in the editing phase for this book. When Emerson goes back to school, all the recordings will be done while he’s in school! For now, it’s a bit of a juggling process.
My team knows that I’m very hands-on with the kids, and they’re very flexible and I’m so grateful for that. I do a lot of work in the evenings after they go to bed. I meditate and have time with my husband and then we both do quite a bit of work in the evening. This is how I’m able to fit in so much and be a full-time mom! The day ends with meditation, more journaling, and cuddling with Hubs.
I’m a big fan of Ayurvedic oils and do weekly abhyanga massage, which is a warm oil massage with some warm herbal oils. I use sesame oil and a hair massage for my hair. Of course, I use our full Feel Good Solluna line of skincare, which is high performance and non-toxic. We include ingredients like stable vitamin C (ASC2P), a botanical alternative to retinol, plant stem cells, and more. I have to say, it’s amazing!!
Tell us a few things we’ll always find in your refrigerator?
Kale, spinach, microgreens, sprouts, apples, carrots, and bananas. Also, coconut water and coconut yogurt (I love the brand Harmless Harvest.) We mix things up that are seasonal. I also keep my nuts in the freezer and have a lot of almonds because I make almond milk almost every day and like to keep them fresh in the freezer.
And what about your pantry? What do you always have on hand?
I always have seaweed wraps. We’ll make our own avocado rolls at home. I have basmati rice and a range of spices. All the different Ayurvedic spices including cumin, coriander, and turmeric. We also have gluten-free pasta, which I make for Emerson, my older son.
What do you drink when you wake? And what’s for breakfast?
When I wake up, I drink hot water with lemon and then my Glowing Green Smoothie at room temperature. About 30 minutes to an hour later, depending on the day, I usually eat a gluten-free wrap with avocado, hummus, sprouts, and tomato.
Body-wise: my main form of exercise right now is going for walks during the baby’s second nap, around the mountains here where I live, for an hour. It’s a time where I clear my head and find stillness. I’m in nature, which is a really important part of my day.
Emotionally: I stay connected to our Solluna community and to our circle tribe. I journal and process daily, which I believe is an important part of growth.
Spiritually: I meditate twice a day. I find this time truly essential. The most essential of all actually!
I have to admit that I don’t cook out of any cookbooks. Ten years ago when I was starting out, I worked at a raw food cafe in the East Village of New York and learned a lot about flavor profiles and combining. I learned that I prefer to see what looks good at the farmer’s market and throw things together. Often what I eat is actually very simple. Additionally, sometimes I like to look around, and I love to provide inspiration to others with my own recipe ideas, but I’m just not a cookbook person myself!
What is regularly on the menu in the Snyder kitchen?
Smoothies, such as Powder Protein Smoothies and Glowing Green Smoothies, as well as a lot of one-pot meals, soups, stews, and stir-fries. We almost always have sprouted brown rice and I make a lot of bowls. We eat black beans, lentils, cooked kale, and salads.
We have a garden here and grow a lot of our vegetables. For me it’s really about the quality of the ingredients, so bowls and one-pot meals and soups are really our staples, besides the smoothies.
One meal I always make at home is Kitcheree because it is a complete meal with healthy fats, protein, and carbs. It’s easy to make and full of delicious Ayurvedic spices.
I take all three of my Feel Good Solluna supplements which are my SBO Probiotics, Digestive Enzymes, and Detoxy. This triad balances your whole body and benefits everything—from glowing skin, healthy hair, high energy, more calmness… pure radiance!
How can someone get started on a path to healthy eating if she doesn’t know where to start?
Start with your morning routine, and build up from there! My morning routines include meditation, hot water with lemon, taking my SBO Probiotics, and then drinking a Glowing Green Smoothie!
What is something each of us can do to live a more radiant life today?
Take a balanced approach. Know you are already beautiful and amazing—now, you’re working on connecting more deeply to your True Self.
I would stress how important it is to put some focus on all of the Four Cornerstones versus too much focus on just one. Many people over-value food, for instance, and if they don’t also balance their stress and emotional well-being, they’ll still experience inflammation and poor gut health, as well as other physical issues.
You can commit to drinking hot water with lemon every morning (Food), focus on going for at least a 15 minute walk every day (Body), journal or join our Circle community (Emotional Well-Being), and commit to meditating every morning, even if it’s five minutes to start (Spiritual Growth!)
