The Bitter Truth About SUGAR

The Bitter Truth About SUGAR

Low-fat recommendations have led to a dramatic increase in sugar consumption, and it is in fact sugar, not fat, that drives heart disease. According to a 2013 report on sugar consumption, up to 40 percent of US healthcare expenditures are for diseases directly related to the overconsumption of sugar. Clinical trials have shown that those who consume high fructose corn syrup tend to develop higher risk factors for cardiovascular disease within as little as two weeks. The low-fat craze has been particularly harmful, because when the food industry removed the fat, they replaced it with high amounts of sugar to make the food palatable. As a general rule, a diet that promotes health is high in healthful fats and very, very low in sugar and non-vegetable carbohydrates, along with a moderate amount of high-quality protein

Posted on January 5, 2015 in eat-your-medicine

Here are 38 ways to give you more energy, make you better looking and guarantee better sex.  Well … we can at least guarantee the more energy part of it by eating MORE of what you love, not what some random book, a friend or some TV expert told you to.

1.   Start every single day with 2 cups of cold water before you drink any coffee, tea, etc.

2.   Eat more bugs.  Yup, bugs – meaning probiotics/live cultures (you know, those things found in yogurt, Kefir, kimchi, sauerkraut, cottage cheese, etc.).

3.   Fill half of every plate with veggies.  In fact, eat as many portions of food as you wish … as long as every time you go back for seconds (thirds, fourths, etc.) you MUST include half a plate full of veggies.

4.  Enjoy 2 cups of water before every single meal/snack you eat. 

5.    Snack purposefully.  There’s no “magic” number of meals/snacks you should eat each day, but if you do snack, make sure it’s purposeful vs. mindless (in other words, picking things as you walk by without actually wanting them).

6.    Include a palmful of protein with each meal/snack (20-30 grams per meal).  That means 3-4 oz. of meat, chicken, fish, etc.  Or 1/2-1 cup of cottage cheese, Greek yogurt or Skyr (Icelandic yogurt that’s growing in popularity), a few eggs, beans, nuts, etc.

7.    Eat 1-2 handfuls of nuts each day.  Almonds, pistachios, walnuts, pecans – pic your favorite and enjoy them.  They’re awesome.

8.    Food should make you feel good WHEN you eat it and AFTER you eat it.

9.    Enjoy what you eat.  You shouldn’t feel deprived or like you’re choking down something just because you read or heard it was supposed to be good.

10.  Always leave a bite (or two) on your plate.  You want to be satisfied, but not full.

11.  Make sure your breakfast has protein (cottage cheese, whole eggs, Greek yogurt, smoked salmon, milk, whey protein, etc.).  This goes hand in hand with #6, but getting protein at breakfast is often the biggest challenges for most.

12.  Eat beans.  Several times per week.  Add ‘em to salads, soups, wraps, etc.

13.  Take a high quality omega 3 supplement (high in EPA/DHA).  We both take 1 gram EPA/DHA per day.  Ella and Sophia each take 1 gram EPA/DHA of cod liver oil per day.  We’re partial to Nordic Naturals, who is a client of ours.  You can also visit omega3test.com to check your blood levels of Omega 3s.

14.  Add a vitamin D supplement.  Most people don’t get enough.  Most experts suggest starting with 1 gram vitamin D3 each day.  And next time you get a checkup at your doc, ask them to test your vitamin D status.

15.  Add spinach to your smoothies.  Don’t knock it till you try it.  Click here if you’d like 101 simple smoothie ideas.

16.  Cook more. We’re not saying you have to compete on Iron Chef, but it can expand your nutrition horizons.  We’re partial to Eating Well Magazine if you’re looking for some tasty, yet usually simple recipes.

17.  Eat with others.  Maybe that’s family.  Maybe it’s friends.  Coworkers.  All of the above. It doesn’t matter, but enjoy the company of others without distraction.  Eating together as a family improves communication, gives time to connect and research shows it helps kids stay away from things they should and focus on what matters.

18.  Turn off electronic mind sucks.  That means no TV, phones, computers, email, etc., etc.  If you’re trying to communicate more, electronics won’t allow you to do so.  Oh yeah and when you’re distracted by those things, you’ll eat more too.  Who wants to enjoy a dinner while hearing about all the “evil” in the world that’s spewed from the news channels?

19.  Add berries to your diet.  Blueberries, raspberries, blackberries … any and all berries are fiber bombs that are densely packed nutrient powerhouses.  Can’t get fresh, enjoy them frozen.  We use a variety each day in cottage cheese, smoothies, oatmeal, etc.

20.  Include a rainbow of colors on your plates each day.  That will allow you to mix and match veggies and fruits; each gives vitamins, minerals and other nutrients no other food (or supplement) can provide.

21.  If you want a sweet, eat a sweet.  And don’t beat yourself up over it.  Enjoy a Girl Scout cookie or two.  Or a scoop of ice cream.  The entire sleeve of cookies or pint of Ben and Jerry’s, though, is a bit much.  So take your portion out and put the rest back rather than sitting on the couch with a sleeve of cookies in front of you telling yourself you won’t eat it.

22.  Eat when you’re truly hungry.  Physiological hungers vs. psychological hunger are two different things. To “test” if you’re truly hungry, ask yourself if an apple would satisfy your hunger.  If the answer is no, it’s likely in your head.

23.  Eat fish.  Countries that eat the most omega 3 fats have the lowest rates of heart disease and other common ailments.  Wild salmon, sardines, tuna, cod, anchovies, etc. should be in the weekly rotation.

24.  Eat more fish.  Yes, it’s that important.

25.  If you’re allergic to fish or a vegan, take an algae supplement to get the high quality omega 3 fats

26.  Replace solid fats, like butter, with olive oil and canola oil.  Yes, sales of butter are through the roof lately after Time Magazine claimed on its cover to “Eat Butter” most people would be better off with less saturated fats in their diet, not more.  It certainly has a place, but more important in our minds is #26 …

27.  Eat less added sugars.  This means added sugars like that used in coffee, tea, cookies, ice cream, desserts, soft drinks, pastries, pies, etc.  Naturally occurring sugars in fruits and milk, for example, are not concerns.

28.  Eat less grain based desserts (cookies, cakes, pastries, etc.).  These are the #1 source of saturated fats in the diet.

29.  You’ll eat what’s in your cabinets (and kids will too).  If you have chips, cookies, etc. in the house, we can assure you’ll they’ll get eaten (even if they are “for the kids”).  Don’t bring them into the house and they’re a lot less likely to be eaten.

30.  Leave a fruit bowl on the counter (and no other foods).  Its magic, but this will cause spontaneous fruit consumption.

31.  Prep veggies and make them visible in the fridge.  If you don’t want to make the time, spend a little extra money to get prepped ones at the store so they’re ready and available when you’re hungry.  The only reason veggies go bad in the fridge … is because they’re not eaten.

32.  Make a menu for the week and stick to it.  Coming home from work at 6 PM and not knowing what’s for dinner is a sure fire way to end up at a place that starts with Mc and end with Donald’s.

33.  Eat more fiber.  Aim for 25-35 grams daily by enjoying oats, quinoa, beans, veggies, potatoes, fruit, etc.

34.  Calories matter, so eat off smaller plates, bowls, etc. to keep those portions under control.

35.  Prep lunches the night before.  This goes for kids who are in school or parents who work.  We’ve never met anyone who has tons of extra time in the morning.

36.  Never trust a diet book that tells you to eliminate certain fruits or veggies. We’ve been in this game for about 20 years … and have yet to have a conversation with someone that sounds like this “So, I reviewed what you’re eating each day and it all looks great.  The one thing I did notice though is you are crushing too many carrots.  If you simply cut back on those, you’ll be all set.”

37.  When in doubt, eat MORE veggies.  Remember #3 – enjoy as many portions as you’d like, as long as each helping you serve includes half a plate of veggies.

38.  Think less and focus on what you know.  The basics.  They work every time.

As you’ll notice, none of these are rocket science recommendations.  But the basics work every single time.  It’s when you start hearing about the evil gluten, toxic foods, detox diets, cleanses, etc. and you lose focus.

****Keep in mind that carotenoid absorption during a meal requires the presence of fat — one of the reasons to use nut and seed-based dressings on salads and raw vegetables.*******