You want the secrets? You want the plan laid out for you? Well then here we go:
With people becoming more conscious of what they’re eating, where their food is coming from and how their food is raised/produced/farmed, there has been a positive shift in consumption of healthy foods. Wooo! More and more people consuming fruits, veggies, and nutritionally dense foods SHOULD be a great thing…..right? For the vast majority of people that are not prone to over consumption or taking things to the extreme, it’s a really good thing. But every coin has two sides. Let me try to explain.
Most people know that going out in the sun is a good thing right? Little bit of UV rays helps with Vitamin D production, increases mood, and a sun kissed glow because who doesn’t like a nice tan. But what happens when you stay out a little bit too long? For us pale skinned night walkers, an immediate burn. For the slightly more resilient of skin maybe a slight irritation. Stay out longer still and the situation gets worse for both sides of the spectrum. Keep in mind that what I’m referring to is just one session in the sun. Now imagine that you have over exposure to the sun chronically. What happens then? Permanent skin damage that probably looks like a tanned hide of a wildebeest at best case scenario and full blown skin cancer worst case scenario.
But that’s a common situation that most people have heard of before right? Too much sun is no bueno. But what if we look at something a little less innocuous, say staying hydrated. “What could possibly be wrong with drinking water” you ask? Well when you consume an average amount of water, NOTHING. It’s actually really good for you. Adequate water consumption helps with digestion, skin health, muscle function, and on and on. We are mostly water as I’m sure you’re aware. But let’s say we start upping the good ol’ H20 intake. Let’s say that you are just CONSTANTLY drinking water throughout the day. And I’m not talking about 12 oz water bottle. I’m talking about multiple jugs a day (sounds extreme I know but I’m getting to a point I promise). What happens then? The answer: hyponatremia. To put it plainly, hyponatremia is when you have a significant decrease in sodium levels in the body which result in nausea, headaches, dizziness, confusion and over all fatigue. Keep in mind that I’m talking about A LOT of water consumption over time. That doesn’t mean you shouldn’t drink water!!!! Drink it! Drink it often! It’s good for you. And realize that it’s hard and unlikely to get yourself to the point of hyponatremia from excessive water consumption.
So let’s go back to the food point that was made in the beginning. I’m sure a lot of my health and wellness compadres out there can attest that they’ve been seeing more and more people are juicing, eating more fruit for breakfast, using it as snacks throughout the day, and adding flavor to the more bland foods that they don’t particularly like. I’m willing to bet that most of these people are having a hard time keeping their weight down and blood sugar levels in check. “But it’s FRUIT!!!! You can’t seriously be telling me fruit is BAD?!” I’m not. I’m saying that eating TOO MUCH fruit is bad. Let’s break it down.
You wake up in the morning and head over to your blender in the kitchen to make your breakfast shake or your breakfast go juice, or whatever you want to call it. Let’s assume that you throw in a scoop of your favorite protein powder for a little more substance. And then you begin to throw in the fruit: frozen banana, raspberries, blueberries, blackberries, strawberries, and a kiwi for good measure (an actual recipe that I’ve heard numerous times when working with people). The thing that people don’t realize is that ALL of those listed ingredients are LOADED with sugar. A quick search of macro nutrient break down (assuming 1 cup serving size) of each fruit gets us:
Banana 105 27 g 14 g .4 g 1.3 g
1 cup Raspberries 65 15 g 5 g .8 g 1.5 g
1 cup Blueberries 85 21 g 15 g .5 g 1.1 g
1 cup Blackberries 62 14 g 7 g .7 g 2.0 g
1 cup Strawberries 47 11 g 7 g .4 g 1.0 g
1 Kiwi 42 10 g 6 g .4 g 0.8 g
Total 406 98 g 54 g 3.2 g 7.7 g
Assume ½ Cup Servings 203 49 g 27 g 1.6 g 3.85 g
Although fruit in moderation is actually good for you (loads of vitamins, minerals and nutrients), too much leads to a sugar overload. Keep the sugar intake high for too long of a time and you end up with insulin insensitivity and ultimately type II diabetes. So can too much of a good thing be a bad thing? For sure. Be smart about what you put in your body, how you train and how you recover. Not sure how to do it all, meet up with a professional and let them show you the way.