Alcohol packs on *** extra empty calories per serving. Consider having a few less drinks per day (or per week) and you may find that the weight that seemed to be hard to take off, gets a little easier less these empty calories.
5 Foods to Have Less of This Year
If we could just have one less unhealthy food per month, by
the end of the year we would increase our energy, decrease our risk for many
diseases and improve our over all quality of life. What we put into our body has a direct
correlation over time with how we feel both physically and emotionally. We all know about the “sleepiness” that comes
after having a meal loaded with carbs…or
the indigestion that may come with having a large meal too close to time
for bed… or even how having too much dairy or red meat and not enough water may
make us constipated. There are many
foods that cause inflammation, and disease and while we don’t have to eliminate
everything that we love to feel healthy, there are a few that we should consciously
avoid whenever possible. Here are 5
foods to consider removing from your diet this year!
- Refined
Sugars – Refined sugars are not only inflammatory in nature, but are
linked to metabolic diseases as well. Sugar has been shown to cause tooth
decay, diabetes, weight gain, and even acne. The most inflammatory sugars are those
of a refined nature (white sugar and brown sugar), but over indulgence in
even the so called “healthy sugars” can lead to any of the inflammatory
diseases mentioned above. Bottom line: if you are going to have sugar,
have it in moderation. Avoid refined sugars, and products containing high
fructose corn syrup. These types of
sugars have an addictive property and contribute to weight gain leading to
obesity.
- “White”
Refined Grains & Carbohydrate – Besides having little nutritional
value, refined grains are pro-inflammatory and are high glycemic
index. They have very little
vitamins or minerals and are low in fiber content. Many of these processed grains also have
additives such as hydrogenated oils, sugars, and artificial flavors and
preservatives which make them “tastier and last longer”, but at the cost
of having being addictive in nature.
- Sugar
Substitutes & MSG – These food
additives are not only inflammatory in nature but have been linked to
disease in the body. Aspartame is linked to headache, nausea, dizziness,
and is thought to precipitate and/or worsen conditions like multiple
sclerosis and other autoimmune conditions. Saccharin (otherwise known as
sweet n low) has been shown to cause cancer in laboratory animals. Finally MSG has also been linked to
migraines and has shown to worsen autoimmune conditions like Rheumatoid
Arthritis. Bottom line: Stay away
from any additives but especially the ones listed above. Read your labels and observe this rule
of thumb: If you can’t pronounce it, you probably shouldn’t eat it. Alternatively, look for sweeteners such
as stevia, xylitol, or even raw sugar or sucanat. Again, use them in moderation, as
anything in excess can be bad for you.
Utilize herbs and spices in your cooking, or Braggs Liquid Aminos
to add flavoring.
- Red
Meat - Other Non-organic meats – Commercially grown meats are not only
raised in an inhumane manner, but are also fed a diet of corn and high
omega 6 grains which can cause more inflammation within the animal. In addition, their close quarters living
environment , makes their saturated fat content higher. The hormones given (to fatten them up), and
antibiotics (to treat the various bacterias they are exposed to due to
their living conditions) are maintained in their tissues when processed
and we consume them when eating these meats. In addition, red meat is tougher and
harder to digest. It is proven that a diet high in red meat increases the
risk for colon cancer. Bottom line:
More towards a more plant based diet. Make meat a once weekly (if that)
occurrence and if possible eliminate red meat and port altogether. The meat that you DO purchase should be
organic and grass fed to avoid all of the “Extras” that come with
commercially grown cows, pigs, hogs, and chicken. Try more fish as a substitute: Salmon,
mackeral, snapper, and tilapia are all great choices.
- Non-organic
Dairy – Dairy is also known to be an inflammatory agent. It promotes
mucous production and is also linked to acne in studies. The protein in milk can act as a common
allergen, exacerbating respiratory conditions like asthma and seasonal
allergies. In addition, dairy can be a cause of constipation and other GI
disturbances. In addition, the
hormones contained in non-organic forms of dairy can lead to hormonal
imbalance in teens and women.
Bottom line: Minimize the dairy in your daily life. If you must
have it, choose organic milk and cheese. In addition, explore things like
kefir as it does not contain the allergens that milk have and are easier
to digest. Goat and sheep milk
& cheese have a makeup that’s closest to human breast milk and are
therefore easier to digest.
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THEME OF THE MONTH:
In the month of
March, we are focusing on mindful nutrition. This will include getting including healing
foods, avoiding foods that can damage the body and cause disease, and learning
creative ways to add healing spices into the diet.
THIS WEEK’S CHALLENGE: Remove one unhealthy item from you diet this
week. Consider removing another the week after.
To take it to the next level, create a system with which you remove or
minimize all of the above items over the next 5 months!
Maiysha Clairborne MD
Copyright 1/23/12
