The Fundamental Concepts Behind Healthy Eating

Hello everyone!
Have you ever tried a diet in hopes of losing weight (I'm not saying that you have to!) or trying to become healthier overall? I have, however, I am not a big fan of the word 'diet'. It is a strong conviction of mine that health must be a lifestyle that is acquired over time, not a diet that is temporary. The word diet has multiple meanings, we will examine them below:

• 1st definition: A set plan involving adjustments to one's eating habits. Typically, but not always (such as with Weight Watchers and some others!)a plan that has a set list of foods that are 'allowed' and others that are 'forbidden'. Usually temporary, ranging anywhere from a few weeks (some detox plans) or years.


• 2nd definition: The food-consumption component of a person's lifestyle.

For the remainder of this post, I will be using the 2nd definition as opposed to the first. A person's diet has a lot to do with the way that they feel on a daily basis. Their energy level, performance, alertness, and overall comfort can be greatly influenced by the food that they consume. Here is a list several fundamental concepts to consider for somebody who is looking to acquire a healthy lifestyle and begin feeling better than ever before. I am definitely not a dietician, but these are tips that I have heard over the years and have been tried and true for me. Hopefully they will help you, too!

• Generally, the higher-preservative content of a food, the less likely that it is to energize you and keep you satisfied. This is not to say that you must cut out doritos and oreos entirely, but rather try to find other snacks to fill their place from time to time. While foods such as fresh fruits, vegetables, and nuts are obvious healthy choices, there are additional options that are great for busy lifestyles. I enjoy Kashi bars (Chocolate almond is my favorite!) and hummus with pretzel crisps as some good study snacks. Granola bars and fruit bars can be an excellent snack to throw into your bookbag or purse when you are on-the-go!


• When grocery shopping, keep in mind that (typically) the healthier items are located along the perimeter of the store (ex: milk, eggs, produce, deli, whole foods). While there are some hidden gems located throughout the middle of the store, most of the healthier options are located along the border.


• Moderation is key! Do not label certain foods as 'bad' or 'forbidden'! That is bound to result in failure because you will miss those foods so much that you will quite possible end up over-indulging later-on. Watch your portion sizes, and it is completely acceptable to have a twinkie or fries every so often.


• Keep a food journal in which you write down everything that enters your mouth, including beverages, and even gum. This is not necessary for everyone, but it is more likely to keep you accountable to making healthy choices with what you eat.


• Enlist a friend for support. Like the food journal, this is usually an effective tool in accountability, because you do not want to disappoint them. Inform them of your goals, and ask them to be there to remind you of them in times of weakness.


• When you 'sneak' a food, such as scarfing down a Twix bar while your roommate is in class isn't cheating anyone else but you. It is important to still be accountable even when nobody else is watching.


• Stay hydrated! People often mistake dehydration for hunger, which results in an increased caloric-intake.


• Calories are not everything. There are plenty of foods that have a high-calorie content but are healthy and nutritious also! There is a difference between being calorie dense and nutrient dense. I will not bore you by going in-depth about this, but just think of it as the relationship between the calories in an item, and the nutritional benefit. For example: Coke is a very calorie-dense food, because it is relatively high in calories with minimal nutritional benefit. Spinache is very nutrient-dense because it is low in calories, but very high in nutritional value, providing several essential vitamins and minerals.

I hope that you found these tips to be helpful! I will be discussing tips like these more on my youtube channel, so please feel free to check it out! Have a lovely day :) xoxo -Kyla

Build Each Other Up, Like Legos!

I think that sometimes, we lose sight of what we learned in our kindergarten days. We were taught to share, be kind, and help each other. That is how we made friends, while the kids who didn't do that were labeled as the 'meanies'. We didn't want to sit alone at lunch, or feel left out at recess, so we were kind to each other. Over the years, we tend to lose sight of that goal because we get wrapped up in ourselves. It's natural to want to be successful, and to want to be the best. However, there are more important things in life, especially when we are missing out on life because we stay contained in our own bubble. Everyone has their own seeds of insecurity, self-doubt, and loneliness. If we spend too much time caught up within ourselves, we miss out on helping to water the seeds of confidence, love, and kindness in one another. We must stop asking our friends for reassurance all the time. "Am I fat?" "Does this shirt make me look bad?" "Does my hair look good?" "I'm a size 2, is that good?" It is questions like these that may not seem harmful, but they can cut the deepest into the self-esteem of others. While they are often harmless because we don't mean anything by them, they can draw out the insecurities of others. I am a culprit of this, as are many of you reading this. It's natural to want to be the best, but we should want our friends to be right up there with us. It is not okay to compare yourself to others, especially those closest to you, because that is weighing the importance of one person against another. Try to work on developing your own confidence within yourself, and take note on comments or questions that you pose to others. By making a conscious effort to improve your confidence, and that of your friends, you will all be happier and your friendships will be that much stronger. Be beautiful inside and then out. xoxo -Kyla