Stop THAT and Start THIS: Terry s Tips for a Healthier New Year!
Stop Toxic Foods - Start Eating Healthy in the New Year! In one year, the Average American consumes: Almost 200 lbs of sugar, including 42 lbs of corn syrup 29 lbs of french fries 23 lbs of pizza 53 gallons of soda 56 lbs of corn Average daily caloric intake has increased 40% since the 1950s (from 1900 kcal to 2661 kcal) Today, we will talk about what you should STOP eating, and what you should START eating instead!
Stop that: White Potatoes World s number one vegetable crop 1/3 of all potatoes are eaten as French fries or potato chips Why it is such a poor food choice Starchy carbohydrate high glycemic index value Less filling, so you eat more of it Even mashed, baked or boiled potatoes are unhealthy adverse effect on blood sugar and insulin levels Every additional, regular daily serving of potatoes in your diet adds another pound to your waistline!
Start this: Sweet Potato Full of fiber, beta-carotene, protein, vitamins A and C, iron and calcium Sweet potatoes help balance blood sugar levels and lower insulin resistance, and are an excellent food choice for people with diabetes. Skip the candied version with brown sugar and marshmallow topping. Instead, cut into slices and brush with olive oil, add seasoning, and either bake in the oven or grill.
Stop That: White Bread and Pasta The whiter the bread, the sooner you re dead White bread and pasta is made from refined white flour Husk, brain and any nutrients are removed Bleached with chemicals and dried Flour is combined with gluten, sugar and salt and added to baker s yeast Why it is a poor food choice High glycemic index (adverse effect on blood sugars) Little nutritional value especially low in fiber
Start this: Whole Grains Instead of white bread and pasta, eat small amounts of REAL whole grain bread and pasta All grain starts as whole grain with three parts: bran, germ and endosperm Refined grain takes off the brain and germ, leaving the endosperm. Also lost is: 25% of the protein 17 key minerals, vitamins, nutrients and FIBER Look for 100% whole grain and the name of the grain stoneground multigrain enriched flour are not Whole Grains; crackers made with whole grains may have only a tiny amount of whole grains
Stop That: Hot Dogs and Processed Meat Preserved with high levels of cancer-causing nitrites and nitrates, as well as sodium One serving of hot dogs or processed meat a day increases the risk of colon cancer by over 20% Increases risk of type 2 diabetes by over 50% High levels of processed meat consumption increases risk of pancreatic cancer by 70%
Start this: Fresh organic meat and fish Instead of processed meats, eat fresh, free-range organic meat No hormones or chemicals Also eat cold water fish: salmon, mackerel, sardines, herring, cod Source of essential omega-3 fatty acids, EPA and DHA Benefits: reduces risk of heart disease, cancer, Alzheimer s disease; can reduce inflammation associated with arthritis; very important for fetal brain development during pregnancy Eating baked or broiled fish at least once a week reduced the risk of Alzheimer s by 5 times When compared to rarely eating fish, eating fish just 1-3 times a month reduced risk of heart attack over 20% Beans are also a protein source
Stop That: Margarine Made from hydrogenated vegetable oils Hydrogenated = chemically modified to make it more stable (adding hydrogen keeps it from getting rancid) To the oil is added: butter flavor, salt, preservatives, vitamin A, and yellow coloring Why it is a poor food choice Increases LDL cholesterol levels for each teaspoon of margarine consumed each day, risk of heart disease was found to be raised by 10% Long-term margarine consumption by women was associated with a 67% increased risk of heart disease
Start this: Healthy, real fats Don t be afraid of reasonable amounts of saturated fats real butter instead of margarine, for example Natural, mono- or polyunsaturated fats are very healthy, especially for the heart Olive Oil In a recent study, regular use of olive oil reduced risk of dying (of any cause) by 26%, and specifically reduced risk of heart disease by 44% Sesame Oil In a group of people with high blood pressure (despite taking prescription blood lowering medication) using sesame oil for cooking for 2 months reduced their average blood pressure to the normal range Has also been found to promote weight loss Virgin coconut oil (not conventional hydrogenated oil) Excellent for cooking and baking
Stop that: Juice and Soda Not all sugar is the same fructose from high fructose corn syrup, especially in liquid form (sodas) is metabolized by the liver Hitting the liver quickly with high amounts of fructose causes the liver to convert the sugar to fat; this process is associated with insulin resistance and type 2 diabetes Soda Regular: 20 oz soda (Coke) has 67 grams of sugar, or about 17 teaspoons Diet: artificial sweeteners are just as bad as sugar, and new research suggests they can lead to diabetes or other chronic diseases Fruit juices Double or triple the sugar content and half as much fiber as eating a piece of fruit 8 oz of apple juice has twice the sugar and 1/10 of the fiber of a medium apple
Start this: Non-fluoridated water or raw milk Drink non-fluoridated spring water If you are a milk drinker a healthier option is raw milk or goat s milk Goat s milk is more easily digested and less allergenic; contains more calcium and vitamins
Stop That: Pizza Americans eat approximately 100 acres of pizza EACH DAY, or about 350 slices per second. 36% of all pizzas have pepperoni topping - over 250 million pounds of pepperoni eaten every year According to our Congress, pizza is a vegetable, so it must be healthy, right? Pizza is a poor choice because it has White crust made from refined carbohydrates Smoked and preserved meat toppings loaded with nitrates and nitrites 3 rd highest source of sodium in the American diet (more on sodium in a minute ) 2 nd biggest source of calories for children (childhood obesity has tripled in the last 30 years)
Start this: Fruits and Veggies Generally speaking, the bolder the color, the greater the health benefits Bright fruits and dark greens are full of vitamin, minerals and antioxidants Reduce inflammation Decrease risk of cancer, kidney stones and diabetes Boost the immune system And More!!
Stop That: Sugar-coated Breakfast Cereal Some of the worst offenders are almost 60% sugar; 5 teaspoons of sugar for every cup of cereal More sugar than a Twinkie! Sugar is as dangerous as cigarettes high sugar consumption linked to obesity, diabetes, cancer, and many inflammatory diseases Kids don t need sugar cereal for breakfast!
Start This: Eggs Eggs were a victim of the battle against cholesterol Eggs are a source of cholesterol BUT New research shows that eating eggs does not affect your cholesterol levels Eggs are very healthy One egg contains 6 grams of protein 13 essential vitamins and minerals 70 calories
Stop that: Sodium Sodium is necessary for fluid, electrolyte, and ph balance However, the average American eats 40% more than the maximum recommended intake levels (consuming 3400 mg vs recommended maximum of 2300 mg daily) Foods that don t taste salty can still be very high in sodium 70-75% of sodium intake comes from processed foods bread, cold cuts and cured meats, pizza, soups, sandwiches, cheese, pasta Excess sodium leads to Fluid retention, which increases blood volume, which increases blood pressure This puts a strain on the kidneys, heart and blood vessels and makes them work harder
Start this: Fresh food Here are some tips to get more fresh, unprocessed foods in your diet Replace just one meal with unprocessed options Eat one more fruit or vegetable a day than you normally eat Replace a daily snack with unprocessed dried fruit or nuts Plan ahead make your meal plans for the next 3 days (or a week if you can) o Once you have your plan, only purchase for what is on your food list! In a nutshell, focus on foods that are close to their original state If it has been refined, pounded, pulverized, packaged, canned, boxed, and shrink wrapped skip it.
Consequences of the way we eat (otherwise known as the Standard American Diet) 30-40% of cancer cases are due to lifestyle choices, including the foods we choose to eat Number of Type 2 diabetes cases is expected to double or even triple in the next 40 years Almost 25% of all Americans have metabolic syndrome, and the numbers continue to increase 35% of Americans are overweight or obese
If you are ready to make a real change Find Terry s Traditional Diet at www.terrytalksnutrition.com 30% animal protein 60% animal fat 10% non-starchy carbohydrates from fruits and vegetables no more than 72 grams of carbohydrates daily 50 or less on the Glycemic Index Go to www.glycemicindex.com to look up specific foods