I know that a lot of you out there are committing this year to eat healthier! Unfortunately we don't always see any improvements in our food choices. A great way to change your diet is to gradually kick something unhealthy out of our diet and add something better! It is all about learning new habits! First is a list of 5 things to kick out of your diet this year!!
1. Trans fat! First of all, what is trans fat? Trans fats are fats found in animal fat and in partially hydrogenated fat. These are fats that raise LDL cholesterol levels which cause heart disease (number one killer of women). They are found in some margarine, baking mixes, soups, fast food, biscuits, and pastries. They are considered such a threat to health that the state of California banned them in restaurants. Many states are soon to follow. Hopefully the whole country will ban these dangerous fats. I have to add this: I won't mention the name of this company,but the popular company that makes biscuits and cinnamon rolls sold at all grocery stores refuses to take them out of their products. Read the labels!
2. Soda! This is probably the hardest single thing to let go. I was an addict of soda for years. I finally broke my addiction to these sugary drinks but it wasn't easy. When soda waters were first invented they were sold as a special treat. Now, some people drink them with every meal. (That used to be me!) These drinks are simply sugar water with more sugar. Why is it so bad? It is said to be the leading cause of childhood obesity. I wouldn't doubt for adults too! It is very damaging to teeth, it robs the bones of calcium. The reason I stopped drinking soda is the high sugar content. There are numerous studies that are looking in to possibilities that a high sugar diet could be the cause of the high number of cancer cases. Just a little side note: Cancerous tumors feed on sugar!
3. Processed foods! In our society today it seems that everyone is busy busy busy! That is why so many people are buying processed foods. What exactly are processed foods? Processed foods are foods that have been changed from their natural state. Now, before I get started on this I will admit that there are some healthy ways to "change food". When garden veggies are canned or frozen and milk is pasteurized. The "changing that I am talking about is the addition of preservatives and chemicals to food. Nitrates added to meat such as hot dogs, bacon, lunch meats, and beef jerky are the types of changes to be avoided. The need for longer shelve life of products has a large number of our foods laden with these additives. What can we do? Can we completely avoid processed foods? Probably not. We can be more diligent about the amount of products we chose that contain these additives. Side note: There are now hot dogs and lunch meats with no nitrates! Also adding vitamin c can offset some of the effects of the nitrates!
4. Salt or sodium! This one does not come that hard for me to change! I have never been a lover of salt. I tend to be a bland eater but I know a lot of people who are salt junkies: My husband and my mom! Why should we cut back on salt? First of all, salt can raise blood pressure. One in three U.S. adults have high blood pressure. High salt consumption also has other health effects: water retention and kidney problems. Our bodies do need some sodium but they average person only needs 2,300 milligrams. The average American eats about 3,375 milligrams a day. A big problem with sodium amounts is the hidden salt in many products. Canned soup is one of the worst.
5. White bread, White pasta, white rice! This in my opinion is one of the easiest ones to change. I think that whole wheat products taste better than the empty white ones. When the wheat is processed to make these white products, all of the valuable nutrients are removed. The lack of fiber in these products is the main reason so many Americans are constipated. There are so many more whole wheat products out there. FYI, whole wheat pasta tastes just as good if not better! It also lightens up when you cook it so your kids won't even know!!! Side note: make sure your bread and pasta are really whole wheat. Read the ingredients!
A great way to get healthy isn't only avoiding some foods but to add some to your meals everyday!!
5 foods you should be adding to your diet!
1. Green vegetables!! A great way to boost health is to make the commitment to add green veggies to a meal. A salad with spinach leaves with your lunch. Some steamed broccoli to your dinner. (A little cheese sauce is ok!) Even some chopped Kale in your omelet for breakfast!!! Green vegetables are so nutritious and inexpensive! Packed with vitamins and nutrients plus antioxidants, this should be the first step in a healthier diet!! Don't forget the celery too! Side note: raw is best!
2. Fiber! Most Americans are lacking fiber in their diets. Fiber is essential in a healthy digestive system. The lack of fiber in the diet is thought to be one of the contributing factors for colon cancer. There is also a correlation between low fiber and breast cancer. Fiber is also important for blood sugar levels and reducing the incidence of diabetes. Eating whole grains, beans, leafy greens, and fruit can be great ways to get fiber. There are a lot of products containing good amounts of fiber such as fiber cereals, yogurts, breakfast pastries, etc. It is best to get your fiber from unprocessed sources though. Remember my spill on processed foods? Did you know that if a product contains more that 5 grams of fiber, you can subtract that amount from the number of carbs? For instance if a product lists 15 carbs and it contains 9 grams of fiber than the net carbs is 6 carbs. That is why adding fiber helps with weight loss!
3. Cabbage! This vegetable is not only inexpensive and healthy, but very versatile. There are so many ways to enjoy it: substitute for lettuce on sandwich or hamburger, in soups, tacos, sauerkraut, and added to salads. This vegetable is packed full of vitamins and nutrients. Their phytonutrients are thought to be a cancer preventative. A researcher found that when Polish immigrants first came to the U.S. they had almost no cases of breast cancer. Generations later the incidence of breast cancer rose dramatically. They came to the conclusion that the children and grandchildren of these immigrants had traded many of their traditional foods for more "American" foods. Cabbage which is widely eaten for almost every meal in Poland was now not a part of their diet in the US.
4. Whole grains! This is one of the first changes to my families diet that I made. My kids for a long time would not eat whole wheat. They soon discovered that the wheat bread is actually "not half bad"! We soon changed from white pasta to whole wheat pasta. Also, "not half bad". Just like I mentioned in the section about white foods, wheat is the opposite. The whole grains, which God intended to be part of our diet, are extremely vital to good health. The fiber alone is a great reason to switch! Another good reason to switch to whole grains is the way the carbs in the whole grains are used in our bodies. When you eat white bread, your body treats it as actual sugar. That means that in the world of carbs, our bodies do not know the difference between a piece of white toast and a doughnut hole. Whole wheat on the other hand breaks down the sugars more slowly. When you switch to whole wheat get ready to lose some weight and get more energy!!!
5. Fish! We live in a red meat and potato world. If you live where I do you also live in a chicken nation!! One thing missing in most diets are omega fatty acids. These acids are an important part of a healthy heart diet. Salmon and tuna are great ways to get these nutrients!! It has been proven that eating a steady diet of red meat is very dangerous for your overall health. Substitute that fatty steak for a delicious piece of seasoned salmon!!!
Let's face it: We live in a fast paced world where there are more fast food restaurants than farmer's markets. We sometimes get stuck in a food rut. It is time to make changes. The most effective way is gradual. That way you are making new habits that will last! I Hope everyone has a happy and healthy new year!!!
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