Keira Rumble is the founder of Krumbled Foods, a certified nutrition and wellness advisor, travel writer, and entrepreneur.
I hate the word diet.
I grew up in a household where my parents would jump on every damn diet possible. The Atkins diet, lemon detox diet, soup detox diet, keto diet – you name it, they tried it. So naturally, the word “diet” is something I try and steer clear of. Instead, I have adopted a ‘healthy is happy’ attitude and try to live life without any restriction.
After years of poor health and weight gain, I was faced with some health issues directly linked to my diet in 2002, and I knew I needed to make a change. By incorporating a total body and mind approach, I lost 25kg over the course of two years.
My weight loss was a long drawn out process, full of learning what was right for my own body, and what did and didn’t work. I had to learn that everyone is different and for me, eating boiled chicken, rice and overcooked broccoli didn’t leave me feeling satisfied, nor would it serve me with the right micronutrients for my body.
Below are my 11 tips to help transform your body and mind into a healthier and happier you.
1. You are what you eat
I am a huge believer of the mind-gut connection. Think of your brain as your second gut; you want to fuel it with nourishing food to help you thrive.
There are numerous studies that have shown the direct link between what you eat and how it can affect your mental health. That means it is time to ditch the sugar, preservatives and artificial colours, and boost your meals with nutrient dense food instead. Not only that, but look at transforming your entire mind and body by empowering yourself through meditation and mindfulness.
2. Be prepared and read those labels
Be prepared for those hangry moments and always make sure you have healthy snacking options on hand. Veggie sticks with lemon-infused water, nuts and seeds, and nutrient-rich protein snacks are some options. But be cautious of those so called “healthy protein snacks” that are loaded with more sugar than actual protein. Before I was aware of how misleading some products were, I would be loading up on particular protein balls and bars that had more sugar in them than two cinnamon donuts. I began my Krumbled Foods business purely off this basis, simply because I couldn’t find an all-natural, tasty, low sugar protein ball.
3. Moderation is key
Learn to live your life, not to live your life around your meals. Everything in moderation is key. If you want that slice of pizza or glass of wine, have it.
4. Nutrient Dense Food
Learn to love your veggies. When doing your weekly grocery shop, try and spend more time around the perimeter of the store, focusing on the fresh food section. Load your meals with green leafy veg, good quality fats (avocados, nuts and seeds) and good quality lean protein. Lean on herbs and spices to dress up your veggies and meals, and to create a dish that you actually enjoy and crave.
Many Aussies are not getting enough quality sleep. You want to aim for at least eight hours every night. For some people, a lack of sleep can cause a huge increase in the appetite stimulating hormone called ghrelin and it can also lead to a decrease in a hormone called leptin, which helps you burn fat and helps you feel full. Ask your doctor or naturopath about taking supplements like melatonin or magnesium to help with a better-quality sleep.
It is said that a lot of people are chronically dehydrated. Dehydration is a huge contributing factor to so many health issues. For me, I love to have a little ritual in the morning where before anything, I have a big glass of water. I then fill up my water bottle that I carry with me throughout the day.
7. Social media
I will admit that I am the first person to get sucked into looking at the ‘Build a booty’ e-books you see splashed all over social media. First and foremost, the job of most of these fitness models you see on social media is purely to just look good. Some of them (not all) train 2-3 times a day, restrict themselves from foods, and focus on calories rather than nourishing their bodies, which in my opinion, is not sustainable. Embrace your body, your stretch marks, and the cellulite. The moment I stopped caring about my stretch marks and realised that I was never going to be one of those naturally blessed “skinny girls”, was the day that I began to truly be happy with my progress.
Try and be consistent with every aspect of your life. Eat regularly, drink lots of water, practice mindfulness and get moving. Try to eliminate this thought process of “drop 5kgs in 5 days” that we see flooding our social media. Yes, you may drop the weight, but consistency is the key to maintaining your weight goals.
9. Get moving
Try and find ways to get your body moving. For me, it was the little things. Take the flight of stairs, park your car further away, wake up that little bit earlier so you can fit in a quick at home workout or stretch. I love syncing my smart watch/phone with a step-count app to help keep track of my movement throughout the day.
10. Check in with your doctor and/or naturopath
Your weight gain or lack of weight loss may be a result of an underlying health issue. By checking in with a qualified doctor or naturopath, you can cross off any issues such as insulin resistance, leaky gut, heavy metals, thyroid, adrenal fatigue etc. Especially if you are considering going down the path of pumping your body full of probiotics, intermittent fasting or say the keto diet, you really need to understand what your body does and doesn’t need before doing this.
11. Chew your food
Take your time when eating. Studies have shown that when you slow down and properly chew your food, it’s not only easier to digest, but your body is able to properly absorb nutrients from the food particles.