The Weekly Purification Warrior Journey Week 3 BY Dr. Kimberly Besuden
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Kimberly Besuden, DC Kimberly Besuden, DC, is a doctor of chiropractic and certified functional medicine practitioner. She has created several curriculums with innovative techniques to help not only her patients but also her colleagues better understand nutrition and its impact on well-being. The Standard Process 21-day purification program is a passion of hers, and she has been teaching the program to health care professionals and patients for more than a decade.
Week 3 You have successfully completed week two of the 21-day purification program. You may now be experiencing better sleep, improved elimination, decreased sugar cravings, and improved weight management after just two weeks. Trans fatty acids in your daily diet are naturally reduced during purification because of the selection of fiber-dense and nutrient-rich foods that you are eating. Continued weight management combined with daily exercise will enable the most successful experience during your journey.* Review the week three supplement protocol and its role in supporting the body during elimination of toxins. Understand the increased importance of continued adherence to the purification program. Discover how eliminating trans fatty acids from your diet will improve your health. Learn how healthy fats and oils support digestion and elimination. Prepare for the final week of your journey.*
Week Three If you don t recognize an ingredient, your body won t either
7 days from now you are going to be BLOWN AWAY by how much you ve IMPROVED in how you look, feel and perform. or you are going to regret not having done your best. THE CHOICE IS YOURS!
The Diet: Days 15-21 Unlimited fresh vegetables (try to eat as much organic as possible) No corn, peas, or white potatoes Collard greens Kale Broccoli Beets Asparagus Artichokes Carrots Cauliflower Cucumbers Spinach Mushrooms Brussels sprouts Peppers Lettuce Zucchini Celery Salads with unlimited veggies (no premade salad dressings). You can use 1 Tbs. Olive oil mixed with Lemon and spices.
The Diet: Days 15-21 Fruits: 1 serving = 1 cup, reserve your fruit for your shakes. Eat 2 times as many veggies as fruit Bananas, Apples, Oranges, Kiwi, Berries, Apricots Grapes, Tomatoes, Melons, Avocado, Figs, Limes Quinoa ONLY: One 1/2 cup cooked serving per day OR Lentils: Two 1/2 cup cooked serving per day Oils: 4-7 teaspoons per day: Coconut oil, Extra-virgin olive oil, Flaxseed oil, Grape seed oil, Fish oil Spring water, mineral water or herbal tea: Drink at least 8 8oz. glasses (64 oz.) of spring water per day
Do You Know Which Foods Contain Trans-Fats?
What is a Trans-fatty acid? trans-fat ty ac id ˌtransˈfatē/ noun plural noun: trans-fatty acids 1. an unsaturated fatty acid of a type occurring in margarines and manufactured cooking oils as a result of the hydrogenation process, having a trans arrangement of the carbon atoms adjacent to its double bonds. Consumption of such acids is thought to increase the risk of atherosclerosis. Webster Dictionary
MOLECULAR STRUCTURE OF A TRANS-FATTY ACID Partial hydrogenation reconfigures most of the double bonds that do not become chemically saturated, twisting them so that the hydrogen atoms end up on different sides of the chain.
What are the other effects of Trans-fatty acids? Causes more inflammation Trans fat may increase inflammation, which is a process by which your body responds to challenges. It's thought that inflammation plays a key role in the formation of fatty blockages in heart blood vessels. Trans fat appears to have an impact on the cells lining blood vessels, leading to inflammatory response.
What are the other effects of Trans-fatty acids? Increases triglycerides Triglycerides are a type of fat found in your blood. Maintaining healthy triglyceride levels already in a normal range is important to heart and circulatory health.
What are the other effects of Trans-fatty acids? Increases Lp(a) lipoprotein. Lp(a) is a type of LDL cholesterol found in varying levels in your blood, depending on your genetic makeup. Trans fats make Lp(a) into smaller and denser lipid particles, which promotes a buildup of plaques in your arteries.
Do You Know Why They Are BAD? Raises your Bad (LDL) cholesterol Lowers your Good (HDL) cholesterol
Why does the Food Industry use Trans-Fatty Acids? The largest amount of trans fat consumed today is created by the processed food industry as a side-effect of partially hydrogenating unsaturated plant fats (generally vegetable oils). They are also an inexpensive alternative to other semi-solid oils such as palm oil. Many baked foods require semi-solid fats to suspend solids at room temperature; partially hydrogenated oils have the right consistency to replace animal fats such as butter and lard at lower cost. Partial hydrogenation increases product shelf life and decreases refrigeration requirements.
But Wait, there s more Trans fats are used in shortenings for deep frying in restaurants, as they can be used for longer than most conventional oils before becoming rancid. As fast food chains routinely use different fats in different locations, trans fat levels in fast food can have large variations In the early twenty first century non-hydrogenated vegetable oils became available that have lifespans exceeding that of the frying shortenings. If you eat out a lot, be aware that some restaurants continue to use trans fat.
Example - Margarine Manufacture Soy beans, corn, cottonseed or canola seeds Oils extracted by high temperature & pressure Remaining fraction of oils removed with hexane and other solvents Oils with catalyst subjected to hydrogen gas in a high-pressure, high-temperature reactor. Soap-like emulsifiers mixed in Oils mixed with a nickel catalyst Oil steam cleaned again to remove horrible odor Oils, now rancid, steam cleaned to remove all vitamins & anti-oxidants (but pesticides and solvents remain!) Gray color removed by bleaching Advertising promotes margarine as a health food Mixture is packaged in blocks or tubs Artificial flavors, synthetic vitamins and natural color added
Learn to read labels! Even when the label says no trans fatty acids, look at the ingredients!
Saturated Fats vs. Trans Fats Saturated Fats Trans Fats Cell Membranes Essential for healthy function Interfere with healthy function Hormones Enhance hormone production Interferes with hormone production Inflammatory response Suppress Encourage Heart Health Lower LDL & Raise HDL Raise LDL & Lower HDL Omega-3 Put in tissues and conserve Reduce levels in tissue Immune System Enhance Depress
Remember, Butter is Better!
There are many foods in the typical U.S. supermarkets that contain trans fats French Fries Donuts Chicken Nuggets Cakes Bread Pie crusts Cookies Frozen dinners Ice Cream Microwave Popcorn Candy Margarine Potato Chips Pastries Pizza Biscuits Reference: http://www.ewg.org/research/hidden-plain-sight/trans-fats-hidden-many-foods
*Still bad for your heart!
Label Reading Basics: Reading Labels 101 1 gram of fat= 9 calories 1 gram of carbohydrate= 4 calories 1 gram of protein= 4 calories Listed on the label in this order 44.55 80.72 14.4 Total calories =139.7
Just because it says, NO TRANS FATS.. Check the Ingredient List on the food package for partially hydrogenated oils. The Nutrition Facts Label can state 0 grams of trans fat if the food product contains less than 0.5 grams of trans fat per serving. Thus, if a product contains partially hydrogenated oils then it might contain small amounts of trans fat even if the label says 0 grams of trans fat. http://www.fda.gov/food/ingredientspackaginglabeling/labelingnutrition/ucm079609.htm
Are all Fats Bad?????? Good Fats vs. Bad Fats Good: Butter Lard Chicken fat Cold pressed olive oil Sesame oil Flax oil Tropical oils (coconut & palm) Fish liver oils Bad: These fats are heated to very high temperatures Partially hydrogenated fats Margarine Shortening Industrially processed vegetable oils Canola Corn Soy Safflower
Different Types of Fat Fatty acids, which are building blocks of fat, are long chains of carbon and hydrogen atoms. Essential fatty acids are those needed by the human body that can only be obtained through food. Unsaturated Fats Saturated Fats Trans Fats The so-called good fats can be found in nuts, avocados and other veggies. These fats are found mostly in animal products. These are unsaturated fats which have been partially saturated with hydrogen to extend shelf life. The molecular structure of unsaturated fat causes it to be lower in calories than other fats. Consumption of saturated fats should be in a healthy moderation. Found to elevate the LDL or bad cholesterol and should be avoided.
Hidden Trans Fats What ingredients do I look for on the label that indicate there are trans fats? Hydrogenated oil Partially Hydrogenated oil Hydrogenated Coconut oil Hydrogenated Palm Kernel oil Hydrogenated Soybean oil Vegetable oil Corn oil
I tell my patients that you can t expect to look like a million bucks if you eat from the dollar menu!
Your Purification Plan of Action: Read your labels! IDENTIFY PURIFY STRENGTHEN REPLENISH
1. IDENTIFY Learn to read food labels and decipher food aliases, as well as how to replace ingredients in your own pantry to support your new healthy lifestyle.
2. PURIFY Enhance your own body s ability to eliminate of exogenous substances while enjoying a positive weight modification experience.
3. STRENGTHEN Support your liver, digestive tract and other organs restore balance and create a lifestyle filled with stamina, energy, and vitality.
4. REPLENISH Rejuvenate with powerful food sources from nutrient rich and fiber dense foods guided by a one month meal plan utilizing the One Degree Cookbook. You can do this!
Remember What to Avoid? When in doubt, avoid anything not listed in the program guide. This is vitally important to your success. Margarine, spreads, corn oil, vegetable oil, safflower oil, sunflower oil, and ALL hydrogenated oils and trans fats Caffeine and alcohol Coffee, tobacco, or other stimulants Soft drinks, Regular and Diet Nuts, beans, dairy, and grains Processed or refined foods Dried/canned vegetables and fruit Cured, smoked, or luncheon meat
Your Purification Plan of Action: 1. Read those Labels! 2. Eliminate those foods that have trans fats from your pantry or refrigerator. 3. Replace with extra virgin olive oil, coconut oil, sesame oil and flaxseed oil. 4. Experiment with a new veggie this week. 5. Make a dish for dinner from the cookbook.
If we follow an unhealthy lifestyle, no doctor can cure us. If we follow a healthy lifestyle, no doctor may be needed. Dr. Kimberly Besuden
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