It's Challenging to Eat Healthy
But Not Impossible...Yet!
My view on healthy nutrition has drastically changed over the years. I've learned a lot through research and study and I am continuing to learn. Mostly, I have learned by trial and error. Unfortunately, it took research a few years to catch up with what we once thought was healthy. Who knew all those fat-free products and sugar substitutes would make us fat and kill us?
I believe the food pyramid and much of the info that the media would have us believe about proper nutrition is wrong. Sadly, I believe that the intentions behind this misinformation lend more towards bolstering consumerism than to encouraging the health and welfare of the consumer. I realize that not everybody will agree with my views. After all, in the end, they are "my views." If they fly in the face of yours, it is your privilege to let them go. Or you can take this opportunity to investigate a different way of thinking. With that said, here is my advice:
When shopping for meat look for:
- First of all: Forget the food pyramid. That's right, I said forget it! I have come to believe it is completely wrong about many things. Nobody needs all those servings of refined carbs from grains, breads, cereals, and pastas. Seriously? If they are that wrong about grains...what else are they wrong about and what motivation lies behind such false information? I do not mean to imply some sort of conspiracy theory, but you owe it to yourself to do some self-experimentation and exploration when it comes to what you are putting into your own bodies. Don't take my word for it. Put in your due diligence and decide for yourself. I am trying to plant a seed of truth amongst all the deception and ambiguity concerning nutrition. Now take it and run with it! Or not, that is your prerogative.
- Instead, try to eat a healthy diet that is rich in meat, fish, eggs, vegetables, fruit, healthy oils, nuts and seeds. Choose foods that were raised, fed and grown naturally, and foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals.
- Eat legumes, grains and dairy very sparingly.
- Avoid most fat-free and low-fat products, fried food, processed food, sugar, and sugar substitutes.
- Avoid wheat. If you must eat them at all, when you do eat grains, replace white foods with brown foods whenever possible. Eat brown rice instead of white. Eat whole grain and whole wheat and stone ground breads and pastas instead of white.
- Eat sweet potatoes instead of white potatoes.
- If you are eating the way I have just suggested, you shouldn't need a multivitamin. If you insist on taking one, do your homework and find the healthiest one possible that suits your individual needs.
- Even if you are following my nutrition recommendations, we are still living in the real world that is high-stress, with less than optimal sources of meat and produce, lack of sunshine, lack of sleep, and pollution. It is for these reasons, I suggest you take a quality probiotic and fish oil supplement.
Simply choose your protein from the choices we've discussed thus far and experiment with how much you need. I would say that 1-2 palm-sized servings of protein should suffice per meal. Be sure and add in generous amounts of healthy fat per meal and see how you feel daily. Here is a list of awesome, healthy fats and serving sizes per meal:
- Fish that is wild caught and/or sustainable at best and farm-raised at worst.
- Beef, buffalo, elk, venison, etc. that is 100 percent grass-fed and/or organic at best and at worst is lean, fat-trimmed/drained.
- Poultry and pork that is pastured and/or organic and at worst is store-bought and skin removed.
- Eggs that are at best pastured and/or organic (optionally omega-3 enriched) and at worst store-bought.
Use your plate as your template and place your protein in the center and fill the rest of it up with veggies (organically grown when possible). When I first began eating this way, I found that I was actually over-eating. I ended up switching to a smaller plate and this helped me immensely. I got those guidelines and the following information from
Whether you choose to join the Whole30® or paleo bandwagon is up to you, but even if you don't, you cannot go wrong with these healthy food choices.
For more tips and info that can help you get better results from your fitness plan, be sure and check out my new eBook
So You Joined a Gym...Now What? Part II
Essential Workout Tips & Secrets for Beginners: How to Exercise & Train Smart." The information in this book will kick your workouts into overdrive, no matter what your level of fitness. Because it matters HOW YOU WORKOUT! This book will show you how. Go to
for any other format that isn't covered at Amazon.
- All oils and cooking fats (olive oil, animal fats, coconut oil, etc.) 1-2 thumbsized portions
- All butters (ghee, coconut butter, nut butters, etc.) 1-2 thumbsized portions
- Coconut (shredded or flaked) 1-2 open (heaping) handfuls
- Olives 1-2 open (heaping) handfuls
- Nuts and seeds Up to one closed handful
- Avocado 1/2 to 1 avocado
- Coconut milk Between 1/4 and 1/2 of a 14 oz. can
EXERCISE OF THE MONTH
This month I want to focus on Abs. I am going to post a video showing the progression from regular crunches to Swiss ball crunches and finally to resisted cable Swiss ball crunches. If you are a beginner start with the floor crunches and progress from there after a few weeks.
The Crunch Progression Video.
For more detailed info on core training go
THE PONDER POND
Okay, peeps! Here we go with a video that once again made me cry and you know what that means? I must share my touchy, feely moment with you all! We should all be so kind to one another everyday as the coach of this team and these awesome athletes were to Mitchell, especially the senior on the opposing team. Sweet!
Click here to view.
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Thanks so much for subscribing to this newsletter and for reading it and for your support. Our relationship is reciprocal as I live and learn from all that happens in my life, just as you live and learn through yours. We are truly in this together, and I empathize with your challenges as I do my own. I promise to hang in there and learn and grow along with you, and I hope that sharing through my writing maybe helps you a smidge. If it does, that is my payback. It is why I continue to do what I do.
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From my heart to your health,
Linda Burke, CPT