Healthy Eating Transformation: Feeling Great From the Inside Out

 Feeling sluggish and tired? Learn how a healthy eating transformation can boost your energy, improve your mood, and make you feel amazing!

Have you ever started a new year feeling sluggish and unhealthy after the holiday season? You’re not alone! Many of us fall into the trap of indulging a little too much during the holidays, leaving us craving a fresh start come January. This year, Steffan Rhys, a self-proclaimed “tired 44-year-old with a dad bod,” decided to make a significant change. Inspired to ditch the sluggish feeling and embrace a healthier lifestyle, Steffan embarked on a healthy eating transformation.

Steffan wasn’t convinced he was particularly unhealthy. He exercised regularly and ate a decent amount of fruits and vegetables. However, upon closer inspection, he realized his diet contained a hidden culprit: ultra-processed foods.

What Are Ultra-Processed Foods?

Ultra-processed foods (UPFs) are everywhere these days. They line supermarket shelves, promising convenience and flavor. But what exactly are they, and why are they something to avoid?

UPFs are food items that have undergone significant processing. Imagine your kitchen pantry – the ingredients you typically have on hand. These are rarely found in UPFs. Instead, they’re packed with ingredients you wouldn’t normally use at home, like:

• Artificial sweeteners and flavorings
• Starches
• Emulsifiers
• Preservatives

These additives might make the food taste good and last longer, but they often come at the expense of our health.

Steffan’s Sneaky UPFs:

Steffan, like many of us, unknowingly incorporated UPFs into his diet. His daily breakfast of granola and flavored yogurt, for example, seemed healthy on the surface. However, these items were likely loaded with added sugar and other processed ingredients. Other hidden UPFs in his diet included:

• Supermarket packaged bread
• Breakfast cereals
• Microwave meals
• Flavored yoghurt
• Packaged snacks like crisps (potato chips)

Making the Switch: From UPFs to Whole Foods

Steffan knew he had to make a change. But where to start? He decided to focus on incorporating more whole foods into his diet and ditch the UPFs. Here are some of the key swaps he made:

• Swapped Granola for Nuts and Greek Yogurt: Ditching the store-bought granola for a simple combination of nuts, Greek yogurt, and fruit provided a satisfying and nutritious breakfast option.
• Goodbye Packaged Bread, Hello Freshly Baked: Saying no to supermarket bread meant exploring the delicious world of fresh-baked sourdough from local bakeries. While it might cost a bit more, it likely contains fewer additives.
• Beans Became a Staple: Beans are a nutritional powerhouse, loaded with protein and fiber. Steffan incorporated them into his meals as a main course or a hearty side dish.
• Embraced the Power of Plants: Vegetables of all colors became a focus. Not only are they packed with vitamins and minerals, but they also add variety and flavor to meals.
• Olive Oil Took Center Stage: While the price increase stung a bit, Steffan found that using olive oil instead of unhealthy fats made a big difference.

The Payoff: Feeling Great From the Inside Out

Steffan’s healthy eating transformation wasn’t about chasing a fad or a quick fix. It was about making sustainable changes that would benefit him in the long run. Here are some of the positive changes he experienced:

• Increased Energy Levels: Ditching the processed foods left Steffan feeling less sluggish and more energized throughout the day.
• Improved Mood: Feeling better physically often translates to feeling better mentally. Steffan noticed an overall improvement in his mood and well-being.
• Clothes Fitting Better: As Steffan shed some excess weight and his body composition changed, his clothes started to fit more comfortably.
• Exercise Became Easier: With a newfound energy boost, Steffan found his exercise routines became more manageable and enjoyable.

Healthy Eating Transformation: It’s All About Progress, Not Perfection

Steffan is quick to admit that his transformation is a work in progress. There are still challenges, like resisting sugary treats and navigating evenings with friends who enjoy a drink. However, he’s found a few strategies to help him stay on track:

• Focus on Gradual Changes: Making small, sustainable changes is more effective than drastic overhauls. Start by swapping out one or two UPFs for whole food alternatives.