One of the most important things to do when you are trying to get get healthy is paying attention to what you eat. This does not take any time from your schedule and you will feel much healthier when you eat the right foods in the right quantity. I like to call this the un-diet.
ORGANIC
I believe one of the best ways to change what you eat is to consume organic foods. Organic refers to the way a food was grown, raised, or produced, and is certified based on government standards.
Originally, all foods were “organic.” They were grown and prepared without pesticides, herbicides, chemical fertilizers, or irradiation. Foods were unrefined, whole, or minimally processed. Since World War II and the advent of chemical farming and food processing, the soils and foods of much of the world have been depleted of many important minerals and nutrients.
Our food these days is not only deficient in nutrients, but also full of pollutants and farming chemicals. The modern process of denaturing foods via heavy refining and chemical treatment deeply affects the life force of our food, making it difficult for us to reach equilibrium and health.
Pesticides have been shown to create extra work for the immune system, causing cancer and disease in the liver, kidneys, and blood. Pesticides accumulate in the organs, resulting in a weakened immune system, allowing carcinogens and pathogens to filter into the body. Organic certification is the public’s assurance that products have been grown and handled according to strict natural procedures.
Top Six Reasons To Buy & Eat Organic Produce
CHEMICALS. Pesticides kill living organisms. Many pesticides were approved long before extensive research linked them to cancer and other diseases. Organic agriculture is a way to prevent any more of these chemicals from getting into the air, water, and food supply.
FUTURE GENERATIONS. Children are four times more sensitive to cancer-causing pesticides in foods than adults.
WATER. Pesticides pollute over half of the United States’ primary source of drinking water.
ORGANIC FARMERS. Three billion tons of topsoil erodes from croplands in the U.S. each year, and much of it is due to conventional farming practices, which often ignore the health of the soil. Organic agriculture respects the balance necessary for a healthy ecosystem.
SAVE ENERGY. More energy is now used to produce synthetic fertilizers than to till, cultivate, and harvest all the crops in the United States.
HELP SMALL FARMERS. Although more and more large-scale farms are making the conversion to organic practices, most organic farms are small and independently owned and operated. Organic agriculture can be a lifeline for small farms because it offers an alternative market where sellers can demand fair prices for crops.
I understand that people can’t afford to buy all organic all the time. But you don’t have to buy all organic produce to reduce your exposure to contamination. This list from the Environmental Working Group tells you which fruits and vegetables contain the most chemicals and which ones are least contaminated. Use it when shopping to help make the best choices for you and your family – even if you can’t buy entirely organic foods.
12 MOST CONTAMINATED
Apples
Celery
Cherry tomatoes
Cucumbers
Grapes
Hot peppers
Nectarines (Imported)
Peaches
Potatoes
Spinach
Strawberries
Sweet bell peppers
Kale and collard greens
Snap peas
15 LEAST CONTAMINATED
Asparagus
Avocados
Cabbage
Cantaloupe
Sweet corn
Eggplant
Grapefruit
Kiwi
Mangos
Cauliflower
Onions
Papayas
Pineapples
Sweet peas (frozen)
Sweet potatoes
FIBER
It is good to increase the fiber in your diet, which will clean out your colon of all negative weight loss inhibitors. This means that instead of eating refined and processed foods, you should eat whole grain foods, fruits and vegetables.
Dietary fiber is a complex form of carbohydrates. There are two types of fiber: soluble fiber and insoluble fiber.
They are differentiated by their structure and the role they play in your body.
SOLUBLE FIBER creates sticky, jelly-like substances in your body. It is soluble in water (it combines with water) and helps to slow the digestion and absorption of your food, particularly carbohydrates. That’s important for regulating blood sugar levels and keeping you from experiencing that no-good carb crash. Soluble fiber helps lower blood cholesterol levels too, which is great for your heart!
INSOLUBLE FIBER does not combine with water. That means it helps bulk up stool volume, speeds up the digestion of your food and aids in a healthy digestive system. Insoluble fibers are found in the cell walls of plants so vegetables are a great bet when trying to up your insoluble fiber intake. Insoluble fiber is also found in whole grains. Both play a vital role in gut health, disease prevention and weight maintenance so finding a balance between the two is crucial. Lastly, I really love soluble fiber, because when you’re in a caloric deficit, it keeps you feeling full and ensures you’re getting the most out of your food.
You should also increase your consumption of protein, minerals and vitamins. To do this, it is good to eat more fruits and vegetables and substitute red meat for fish and lean poultry. These meats have less calories and fat and still provide the much needed protein. Other plant-based sources high in protein are soy (not my fav), legumes, nuts and seeds, some grains, and vegetables.
AVOID PROCESSED FOODS & REFINED SUGAR
One of the most important parts of changing what you eat is to completely eliminate processed food. I get that this is the hard part, but your body will thank you. Processed food includes things like candy, chips, popcorn, ice cream, milk shakes, soda and so much more. Pretty much if it is made with refined sugar or refined white breads, stay away. You can substitute whole fruits and vegetable snacks instead. Instead of sodas you can drink fruit infused water or flavored sparkling waters. Just make sure there is no sugar added. You will find this makes a huge difference in your sugar and fat intake.
Did you know that there is about 1 tsp of sugar per 4 grams of sugar? Let me put this into perspective, a 12 oz can of Pepsi has a total of 41 grams of sugar, which means there are 10.25 tsp of sugar per can. So.... let me ask you, how much sugar are you drinking each day?
I promise you will feel healthier and have more energy when you change what you eat. At first you may feel a little different with the extra fiber and complete change in food but this will soon pass and your body will work better and more efficiently. You will have more energy and feel like an entirely new, better person.
Keeping fit does not just depend on physical activity, what you eat plays an important part in improving your health. I always say, "you are what you eat." Remember that looking after your health and staying fit is an act of self-care and self-love. What you eat is one part of staying fit that does not take any extra time and you will reap the benefits throughout your life once you get into a good habit.
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