EATING 101
After three years of extensive research on nutrition, health and wellness I've become very knowledgeable on the foods and ingredients we consume as humans. If you are new to healthy eating or this holistic lifestyle, here are a few basic rules you can use as a personal guide to achieving optimal health. Start slowly by incorporating these guidelines. Live happy, live holistically.
BASIC GUIDELINES TO FOLLOW
1) No more soda. I was addicted to Coke for ten years. I usually drank three a day in college. This did irreversible damage to my intestines, kidneys and gut. If there was one thing I could take back, it would be the amount of soda I drank in the past. Soda contains an abundance of simple carbohydrates and high levels of phosphoric acids, which have been linked to multiple kidney disorders. Within just 15 minutes of drinking a soda, blood sugar levels spike and the liver responds to the insulin by turning sugar into fat for storage. I do not drink any soda anymore and haven't since December 2014.
2) Cut out fast food. This includes Subway, Panera and other "deemed healthy" fast food options that are loaded with sodium. The meats are processed and filled with hormones. Limiting your fast food intake will help you achieve the optimal health you are looking for. Use these as last resort options when traveling or as cheat meals. Do not make them a part of your daily diet.
3) Drink more water! Dehydration causes headaches, fatigue, digestive issues and numerous other negative health side effects. On average, 3/4 of the American population is dehydrated on any given day. Aim to drink 1/2 your body weight (lbs) in ounces a day. If you are extremely active and workout a lot, you need even more than that. Aim for one gallon of water a day.
4) Learn how to read nutrition labels. Eliminate all foods containing numerous preservatives, artificial flavors and coloring, high fructose corn syrup, etc. Get familiar with the 100+ names for sugar as they are snuck into many ingredient lists. To make your life simpler, eat as many whole raw foods as possible. This eliminates the work of figuring out what products have different chemicals in it. Buy organic when economically feasible. There are some fruits and vegetables that have lower levels of pesticides-- get familiar with them because they can be consumed conventionally. If you are going to consume meat, you must at least buy hormone-free organic products. I follow a plant-based diet, so I do not currently consume any animal products. For a list of the fruits and vegetables that you should always buy organic Click Here.
5) Limit your alcohol intake. I've never been a big drinker, so this is something that's always come easy to me. However, hosting wine night multiple times a week is not benefiting your health. Set aside one night a week to consume alcoholic drinks or limit your alcohol intake to particular occasions.
6) Say NO to MSG! MSG stands for the chemical Monosodium Glutamate. This chemical is in many of our packaged foods and the majority of restaurants. There are major loopholes in FDA requirements and therefore it's no surprise that MSG is hidden inside other forms of acids and in our ingredients. MSG's are sometimes labeled as textured and hydrolyzed proteins, hydrolyzed corn, modified starches, etc. MSG is an excitotoxin which makes your brain think you want to eat more. Excitotoxins are detrimental to our health. Not to mention, MSGs are a contributing factor to all of our health problems including obesity, ADHD, depression and chronic headaches.
7) Avoid GMO's! You don't have to be a neurosurgeon to understand that "genetically modified organism" doesn't sound like a very safe ingredient/substance to consume. GMO's were introduced in the late 90's and since then chronic illnesses have skyrocketed. The numbers are baffling, with some degenerative diseases and autoimmune disorders tripling percentage wise since the introduction of GMO's. Look for USDA-Certified Organic GMO-free products when grocery shopping. GMO's are not only bad for your body, but also poor for farmers and the environment. Genetically engineered foods have not proven to be safe to eat and have also shown to have numerous unpredictable consequences. Avoid GMO's.
8) Eat foods that have quality macronutrient and micronutrient profiles. Macronutrients are the amount of proteins, carbs and fats a food/product consists of. Micronutrients are the vitamins and minerals we get through these foods. Get familiar with the protein, carb and fat content in the foods you enjoy. Incorporate healthy complex carbohydrates in your diet. Examples of complex carbohydrates that I consume on a regular basis are oats, quinoa, rice, ezekiel bread, fruits, and vegetables. Avoid simple carbohydrates that are found in white flour, cookies, candy, sodas, etc. Consume high quality plant protein such as legumes, seeds and nuts. Micronutrient dense foods are going to come mostly from your fruits and vegetables. Eat your greens! Or if you're like me, drink them!
9) SUGAR IS NOT YOUR FRIEND
We all love sugar. That's because sugar is a drug. Start to limit your artificial sugar intake (added sugars that are found in cookies, flours, candies, etc). Instead, eat natural sugars that are found in fruits, which will leave you more full and satisfied longer. There are over a hundred names for sugar on ingredient labels, so you want to get familiar with those. The AHA recommends individual males consume no more than 37.5 grams of added sugars a day and females no more than 27.5 grams of added sugars a day. For example, one coca cola has roughly 40 grams of added sugars in it. Most Americans are consuming over 100 grams of added sugars daily. Like many other dietary changes, eliminating added sugars will cause withdrawal symptoms and you will likely feel worse until you feel better. Stick with it, your body will thank you!
10) Remember that life is all about balance and moderation. Although these are the key day-to-day guidelines I follow in my personal life, it doesn't mean I don't enjoy treat meals and desserts. Live a healthy and balanced lifestyle. Be social and enjoy the food you eat!
7) Avoid GMO's! You don't have to be a neurosurgeon to understand that "genetically modified organism" doesn't sound like a very safe ingredient/substance to consume. GMO's were introduced in the late 90's and since then chronic illnesses have skyrocketed. The numbers are baffling, with some degenerative diseases and autoimmune disorders tripling percentage wise since the introduction of GMO's. Look for USDA-Certified Organic GMO-free products when grocery shopping. GMO's are not only bad for your body, but also poor for farmers and the environment. Genetically engineered foods have not proven to be safe to eat and have also shown to have numerous unpredictable consequences. Avoid GMO's.
8) Eat foods that have quality macronutrient and micronutrient profiles. Macronutrients are the amount of proteins, carbs and fats a food/product consists of. Micronutrients are the vitamins and minerals we get through these foods. Get familiar with the protein, carb and fat content in the foods you enjoy. Incorporate healthy complex carbohydrates in your diet. Examples of complex carbohydrates that I consume on a regular basis are oats, quinoa, rice, ezekiel bread, fruits, and vegetables. Avoid simple carbohydrates that are found in white flour, cookies, candy, sodas, etc. Consume high quality plant protein such as legumes, seeds and nuts. Micronutrient dense foods are going to come mostly from your fruits and vegetables. Eat your greens! Or if you're like me, drink them!
9) SUGAR IS NOT YOUR FRIEND
We all love sugar. That's because sugar is a drug. Start to limit your artificial sugar intake (added sugars that are found in cookies, flours, candies, etc). Instead, eat natural sugars that are found in fruits, which will leave you more full and satisfied longer. There are over a hundred names for sugar on ingredient labels, so you want to get familiar with those. The AHA recommends individual males consume no more than 37.5 grams of added sugars a day and females no more than 27.5 grams of added sugars a day. For example, one coca cola has roughly 40 grams of added sugars in it. Most Americans are consuming over 100 grams of added sugars daily. Like many other dietary changes, eliminating added sugars will cause withdrawal symptoms and you will likely feel worse until you feel better. Stick with it, your body will thank you!
10) Remember that life is all about balance and moderation. Although these are the key day-to-day guidelines I follow in my personal life, it doesn't mean I don't enjoy treat meals and desserts. Live a healthy and balanced lifestyle. Be social and enjoy the food you eat!
Food Documentaries to Watch on Netflix
Fat, Sick and Nearly Dead
Forks Over Knives
Hungry For Change
What The Health
Food Matters
Food Choices
Vegecated
Food, Inc
Fed Up
Fat, Sick and Nearly Dead
Forks Over Knives
Hungry For Change
What The Health
Food Matters
Food Choices
Vegecated
Food, Inc
Fed Up
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