If you have decided that you are ready live a healthy life or have already began your journey but need more information on how to achieve this you’re going to want to read this post!!!
Fitness and Nutrition work hand and hand so make sure that you incorporate resistance training and cardio to your daily life as well as Rich Foods.
Have you ever wondered why you feel so crappy, bloated or tired after you eat processed foods?? Well it’s not just in your mind it’s real and here is why you feel that way….
Your body is trying to reject these foods because these particular foods cause inflammation which all lead to deadly diseases!!!! Did you know that???? Well keep on reading for more info on this………
According to statistics from the World Health Organization, about 12.9 million people worldwide died from some form of cardiovascular disease in 2004. Each year, the World Cancer Research Fund estimates that some eight million people died from cancer. Heart disease and cancer, the deadly manifestation of chronic inflammation, are expected to remain as the leading causes of death in developed countries for many years to come.
Studies after studies shows that the risk of heart disease and cancer are modifiable by our lifestyle choices which include the food we choose to eat each day. With every bite we take, we’re either balancing the pro- and anti-inflammatory compounds in the body, or tipping the scale to one end.
To restore this balance you must incorporating more natural anti-inflammatory foods into your diet by either avoid or cutting down on foods which are known to promote inflammation.
Culprit #1 Sugars: Not only does sugar intake causes tooth decay and has been linked to increased risks of obesity, inflammation and chronic diseases such as metabolic syndrome and type 2 diabetes. Recently, it has also finally been proven that sugar, as well as dairy, are the causes of acne.
Found in Soft drinks, punches and even fruit drinks like orange juice, who would have thought!? Drinking a can of Coke is as good as sucking ten sugar cubes! Ingredients list to avoid: corn syrup, dextrose, fructose, golden syrup, maltose, sorghum syrup and sucrose are only some of the names used. Best choices: Sweet tooth no problem go for natural sweeteners like stevia, honey and Natural sugars found in fresh fruits and raw dried fruits with no added sugars such as Dates, figs and berries. Fruits also supply you with vitamins, antioxidants and fibers.
CULPRIT #2 COOKING OILS/VEGETABLE COOKING OILS in homes and restaurants used high omega-6 fatty acids and dismally low omega-3 fats. A diet consisting of a highly imbalanced omega-6 to omega-3 ratio promotes inflammation and breeds inflammatory diseases like heart disease and cancer.
You find them in polyunsaturated vegetable oils such as grape seed, cottonseed, safflower, corn and sunflower oils. These industrial vegetable oils are also commonly used to prepare most processed foods and takeaways. Best choices to use: Extra virgin olive oil, coconut oil, lard, kerrygold butter, Icelandic Butter, Ghee even bacon grease!
CULPRIT #3 Trans Fats: they increase the levels of ‘bad’ cholesterol, while lowering levels of the ‘good’ cholesterol. They have also been found to promote inflammation, obesity and resistance to insulin, laying the ground for degenerative illnesses to take place.
You find them in Processed foods such as: Deep fried foods, fast foods, commercially baked goods and those prepared with partially hydrogenated oil, margarine and/or vegetable shortening.
Note: “Items that list 0g trans fats on the label may still contain some amount of these toxic fats. This is because in the US, the government allows items containing less than 0.5g of trans fats to be declared as trans-fat free. Commercially prepared peanut butter is one good example.
Best choices: Stick to whole foods, no canned items, read the ingredients list and make sure partially hydrogenated oil or vegetable shortening is not used. Most importantly if its prepared, in a can or in a box always assume that all commercially prepared foods contain trans fats unless stated otherwise.
CULPRIT #4 Dairy: Did you know as much as 60% of the world’s population cannot digest milk? Milk is also a common allergen that can trigger inflammatory responses, such as stomach distress, constipation, diarrhea, skin rashes, acne, hives and breathing difficulties in susceptible people.
You find them in all dairy products; milk products like butter and cheese, even hidden in breads, cookies, crackers, cakes, cream sauces and boxed cereals.Best choices: Kefir , unsweetened almond milk, coconut milk, hemp milk if your lactose intolerant and unsweeten greek yogurt are great options which are all easier on the stomach and digestible!
CULPRIT #5 Red Meat & Processed Meat and Feedlot-Raised Meat; Researchers at the University of California San Diego School of Medicine found that red meat contains a molecule that humans don’t naturally produce called Neu5Gc. After ingesting this compound, the body develops anti-Neu5Gc antibodies – an immune response that may trigger chronic inflammatory response. Low-grade, simmering inflammation that won’t go away has been linked to cancer and heart disease.The link between processed meat consumption and cancer is even stronger. In the 2007 report by the World Cancer Research Fund and the American Institute for Cancer Research, processed meat has been stated as a convincing cause of cancers of the colon and rectum, and possibly of the esophagus and lungs too. Processed meat includes animal products that have been smoked, cured, salted or chemically preserved. Commercially produced meats are feed with grains like soy beans and corn, a diet that is high in inflammatory omega-6 fatty acids but low in anti-inflammatory omega-3 fats Due to the small and tight living environment, these animals also gain excess fat and end up with high saturated fats. Worse, to make them grow faster and prevent them from getting sick, they are also injected with hormones and fed with antibiotics.
You find them in all beef, pork and poultry at supermarkets and restaurants. Best choices to use: Organic, free-range animals that are fed a natural diet such as grasses instead of grains and hormones contain more omega-3 fats also known as “Grassfed”.Replace the bulk of your red meat with organic vegetables, poultry and fish, and relegate red meat to a weekly treat. When you do eat red meat, remember to choose lean cuts and preferably, that of grass-fed animals. To reduce the formation of heat-generated food contaminants, it is also advisable not to overcook your meat and use moist heat cooking like stewing and boiling more often than high-temperature dry heat methods such as grilling and frying.
CULPRIT #6 Alcohol; Regular high consumption of alcohol has been known to cause irritation and inflammation of the esophagus, larynx (voice box) and liver. Over time, the chronic inflammation promotes tumor growth and gives rise to cancer at the sites of repeated irritation.
You find them in Beers, ciders, liquors, liqueurs, and wines.Best choices: spring water or green tea.
CULPRIT #7 Refined Grains; grains we eat nowadays are refined devoid of fiber and vitamin B compared to unpolished and unrefined grains that still have the bran, germ and the aleurone layer intact. This makes refined grains as good as refined sugars, which are practically empty calories. And like refined sugars, refined grains have a higher glycemic index than unprocessed grains and when they are consistently consumed, can hasten the onset of degenerative diseases like cancer, coronary disease and diabetes.
Refined grains undergo further processing to enhance their taste and look, and are often loaded with excess sugar, salt, artificial flavors and/or partially hydrogenated oil in the process. For example cereals contain substantial amounts of added sugar and flavorings. The problem is due to a lack of an internationally accepted definition for the word ‘whole grain’.
You find them in almost everything! Such as white rice, white flour, white bread, noodles, pasta, biscuits and pastries.Best choices: Go for minimally or avoid completely if you are not gluten intolerant or allergic to grains.
CULPRIT #8 Artificial Food Additives aspartame and monosodium glutamate (MSG) reportedly trigger inflammatory responses, especially in people who are already suffering from inflammatory conditions such as rheumatoid arthritis.
You find them in packaged foods and Chinese food so make sure you have the option to ask for no MSG. Limiting the consumption of processed foods, use anti-inflammatory herbs, spices or natural sweeteners to add flavor to your dishes instead of relying on food additives. Best choices: Limit the consumption of processed foods, use anti-inflammatory herbs, spices or natural sweeteners to add flavor to your dishes instead of relying on food additives.
Bottomline: Stick to non inflammatory foods, there are so many choices!!! Most importantly fresh whole foods and make sure you read the labels carefully s well as weighing your risks!
This post is dedicated to my aunt who will began her battle against breast cancer, I know we can beat this and this is the key!