Ideas to consider when designing your own rules: Things to consider when creating rules about what you will eat: 1. What are you going to or willing to eat? 1. Ingredients in the foods what ingredients are you willing to eat or what do you want to reduce and WHY? It is OK to do your own research on this topic. Below are some findings I am sharing but it is worth doing your own research also. You can determine what is best for you and your body! a. Additives a. Artificial sweeteners aspartame, sucralose, saccharin and acesulfame potassium - can lead to weight gain! Yale research found even increase appetite. b. Things you can t pronounce c. High Fructose Corn Syrup d. Sodium even now added to some packaged meats e. Sodium Nitrates or Nitrites Harvard study found 42% higher risk of heart disease and 19% higher risk of diabetes f. Potassium Bromate banned in Canada, China & Brazil because of its carcinogenic properties g. MSG (Monosodium Glutamate) - causes Leptin resistance eliminates the feeling of being full also causes excitoxin over stimulates dopamine production creating a drug like rush! h. BPA (Bisphenol A) found in the lining of food cans and plastic containers attaches to the foods and liquids especially when the container is heated. Plays a role in hormonal cancers such as breast cancer. Don t heat food up in plastic containers unless listed as BPA-free i. Artificial colors the EU ban Blue Dye #1 and Yellow Dye #5. Thought to be connected to ADHD j. BHA (Butylate Hydroxyanisole) preservative and food stabilizer k. Caramel coloring potential cancer causing l. Pesticides such as Organophosphates most common used today wash fresh fruits and vegetables before using b. Fats 4 types 1. Monounsaturated the best fats a. Olive oil, peanut oil, canola oil, avocados and nuts, high-oleic safflower and sunflower oils b. Mediterranean eating 2. Polyunsaturated fats - are essential fats you must get then from foods body can t make then and are necessary for normal body functions. Build
cell membranes and covering of nerves. Needed for blood clotting, muscle movement and inflammation. a. 2 main types omega-3 fatty acids and omega-6 fatty acids both have health benefits. Can reduce LDL cholesterol and lower triglycerides when used to replace saturated fats or highly refined carbohydrates b. Good sources of omega-3 fatty acids fatty fish salmon, mackerel and sardines, flaxseeds, walnuts, canola oil and unhydrogenated soybean oil i. Benefits of omega-3 may reduce heart disease and stroke, reduce blood pressure, raise HDL, lower triglycerides c. Omega-6 - safflower, sunflower, walnut and avocado oils i. may help protect from heart disease 3. Saturated fats solid at room temperature a. Sources include red meat, whole milk, whole-dairy foods, cheese, coconut oil and commercially prepared baked goods b. Can increase total cholesterol and LDL but today may not be enough evidence to conclude saturated fats increase risk of heart disease c. Eat these in moderation or replace with polyunsaturated fats or high-fiber carbohydrates 4. Trans fats BAD fats and are banned in US a. However, reusing oils can produce trans fats c. Sugar and what to think about 1. Foods high in sugar and simple carbohydrates that convert to sugar lead to health problems obesity, diabetes, coronary artery disease and tooth decay but also has negative effects on our brain! b. Brain does need glucose to function properly coming from sugars but not an over abundance c. Average American eats about 42 teaspoons of sugar a day - coming from various sources. Totals over 175 grams/day i. AHA recommends women about 25 grams or 6 t. d. Negative effects of sugar on the brain: i. Sugar addiction foods high in sugar have drug like effect and lead to sugar addiction cravings and loss of self-control ii. Decreases cognition consuming high-sugar diets causes disruption of normal brain function decreasing cognition iii. Depression too much sugar may contribute to depression however a high intake of natural sugars coming from fruit was not associated with higher rates of depression
iv. Dementia excess sugar is thought to cause insulin reaction that might increase deposits of beta-amyloid proteins and increase the risk of developing dementia v. Memory high sugar consumption may have negative affect on memory e. Healthier alternatives to sugar: i. Stevia: Stevia is a natural sweetener, which is extracted from the leaves of a shrub in South American. Stevia is the perfect solution for coffee, tea and even baking. ii. Xylitol: Xylitol is a natural sugar alcohol derived from the bark of birchwood trees and the skin of fruits. It can also be used in coffee, tea and for baking. iii. Fruit: Fruit contains natural sugars that can satisfy your sweet tooth while providing several nutrients. f. Words that mean simple sugar and have the unhealthy effects: 1. Agave nectar 2. Beet sugar 3. Brown rice syrup 4. Brown sugar 5. Cane sugar 6. Coconut sugar 7. Coconut palm sugar 8. Corn syrup 9. Dehydrated cane juice 10. Dextrin 11. Dextrose 12. Evaporated cane juice 13. Fructose 14. Fruit juice concentrate 15. High fructose corn syrup 16. Honey 17. Maltodextrin 18. Malt syrup 19. Maple syrup 20. Molasses 21. Palm sugar 22. Raw sugar 23. Rice syrup 24. Sorghum 25. Sucrose
26. Sucralose 27. Syrup 28. Turbinado sugar Then how can you make this less complicated? Eat more whole, unprocessed foods Organic foods Fresh vegetables, fruits, whole grain products 2. How or where is your food going to be prepared? a. Convenience a. Restaurant b. Fast Food c. Purchased already made to take home or take to work d. Frozen or heat and eat b. Prepared at home a. Create ahead or planned overs b. Plan menu for the week c. Quick prep keeping it simple or basic d. Basic items to have in your pantry 3. How much will you eat? What size will your portions be? a. Balanced Plate? b. Normal Size? What is normal? c. Portion listed on the label based on average size most people consume! d. Enough to nourish my body e. Size the thinner me would eat? 2. When will you eat? What rules you going to create about the time of day you will be planning to eat? a. Breakfast b. Lunch c. Dinner d. Snacks e. Cravings 3. Where will you eat? a. At a table b. While working c. While watching TV d. Multitasking e. In restaurant f. In the car g. With others
4. Why will you eat? a. It s time to eat b. I m hungry c. I m stressed d. Emotions e. Negative critic 5. What else could I be doing? Beginning of mindful eating listing what is happening that is causing you to eat or want to eat.