Definition for Ladies Spring 2014 Issue 001 April 2014 | Page 49

Depending on your goals—fat loss, muscle gain, or maintenance—you must understand
your body’s caloric requirements and then learn how to eat that amount. I recommend
using a website like IIFYM to determine your calorie needs and then spending a month
or so tracking your daily intake into an app like MyFitnessPal or SparkPeople. You can
also use these apps to track your intake of important nutrients such as calcium, iodine
and zinc, to see if supplementation might be necessary. Tracking your food can be
tedious, yes, but it is the easiest way to understand your intake, your body’s needs and to
achieve the results you seek. Not tracking is like trying to diagnose a broken arm without taking an x-ray. Why play guessing games when answers are so readily available?

Pitfall #2:

Ruled by someone else’s dogma

Many people are swayed by a particular guru or author who swears his or her way of being
vegan is the one way. Be it salt-free, oil-free, 80-10-10, 100% raw, gluten-free, soy-free,
high-carb, or low-carb, devotees of a particular dogma can become obsessed with their chosen approach. I cannot tell you how many times I have seen someone who presents with
problems on say, 80-10-10, being told by adherents “You must not be doing it right.”
If a certain approach works for you, great. Do that. But if it doesn’t—if you gain weight
on 80-10-10, or start becoming depressed or lose your sex drive on low-fat, or feel cold
eating 100% raw in a cold winter climate—please be open to altering your plan to suit
you! We are each unique creatures. Some thrive and love one way, while for others, that
way will be a total disaster. The diet that is right for you is the one that makes you feel
great, suits your lifestyle, and can be followed effortlessly. It may even be a combination
of different approaches. Nutrition is a young science and the Internet abounds with
opinions parading as facts. Be your own guru!

Pitfall #3:

That dreaded gas and bloating!

Plant foods contain a lot of fiber. When your body works to break down those fibers, gas
can be produced, which leads to bloating. Many of us have compromised digestive systems
from years of eating junk or processed foods, long doses of antibiotic and hormonal
contraceptive use, and environmental toxin exposure. I could write a whole article on tips
to reduce gas and bloating (and perhaps I will), but the most important step is thorough
chewing. The enzymes that digest carbohydrates are located in large part in the saliva. If
you eat on the run, shoveling food down without proper chewing, you are sending it down
your gullet undigested. Gas and bloating will result! Chew each mouthful to liquid. If you
are really suffering, eat smaller portions more often and try to sit down to eat in a calm
manner. A knowledgeable vegan nutritionist or doctor can help much in this area.

spring | 2014 | definitionforladies.com

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