- EATING & LIVING CLEAN was a popular topic in the Newsletter this month, so I am re-posting just part of it for those that missed it! Haven’t signed up for the JBS Nourishing Newsletter?
Sign up here today..exciting things coming in October, I guarantee you won’t want to miss it!
Most of us know eating “clean” is the newest buzz word when it comes to food…and for good reason! With convenience and processed food at our fingertips day and night (literally!), coupled with deceptive food advertising, we need to know what we are actually eating!
Here I break down 2 basic “clean eating” guidelines and identify 6 “unclean” ingredients. (just a start!)
Are you up to the CHALLENGE to EAT and LIVE a little “CLEANER” this Fall?
Remember, just 1-2 small changes can go a long way to improve your health & wellness.
Start Eating “Clean” By Following 2 Simple Guidelines:
1. LESS IS MORE! The fewer ingredients on the food label, typically the “cleaner” it is. .
(OK so some of you are thinking “well then if there are only 3 ingredients and sugar is one of them…then I am A-OK” …nooooo! (grin))
2. CAN’T PRONOUNCE IT; DON’T EAT IT! You have to look at that food label AND ingredient list. (once you actually look at the LONG list, then you get a clearer picture!) Let’s face the facts if you can’t pronouce the word… your body isn’t going to like it (AKA: process it well!)
6 INGREDIENTS YOU SHOULD AVOID (or at least limit!)
- High fructose corn syrup (HFCS). This is corn syrup that has been treated with enzymes to make it sweeter. It is about one and a half times sweeter than sugar is. It does have calories, and it’s used in beverages, candy, bread, cookies, salad dressings, tomato soup, yogurt, frozen desserts, dairy drinks, canned fruits, processed ham, hamburgers, ice cream, luncheon meat, sausage, pickles, ketchup, and syrups. The debate is still ongoing about the health hazards. One side of the fence says that HFCS contributes to weight gain, negatively affects one’s appetite control, and may trigger inflammation leading to chronic disease. However, many medical professionals dispute this claim and say that HFCS is very similar to regular table sugar and is not linked to a rise in obesity. From a “clean eating” perspective, HFCS is found in packaged and processed foods –not fresh fruits and vegetables or whole grains; therefore, I recommend trying to eliminate high fructose corn syrup in your diet. And if you are going to consume sugar, do so with more natural sources. (listed below).
- MSG (Monosodium glutamate). MSG is also known as glutamic acid, free glutamate, and monopotassium glutamate. It’s naturally occurring in seaweed, soybeans, and sugar beets. However, in our modern world it is most often used as a food additive and labeled as a flavor enhancer, and highly processed and can trigger inflammation and headaches in some people. MSG is used in some meat and in spice flavorings in meats, condiments, pickles, soups, candies, baked goods, stocks, bouillon cubes, salad dressings, canned, oriental snack foods, mixed nuts, salted nuts, soybeans, yeast extract, maltodextrin, whey protein, soy sauce, Worcestershire sauce, frozen or dried foods, jerky, and flavored potato chips – just to name a few foods.
- Bovine growth hormone (BGH, also known as rbGH and rbST). Bovine growth hormone is a protein produced by the pituitary glands of all cattle. Through technology, scientists have figured out how to convert BGH into another protein called Bovine somatotropin (BST). Supplementing cattle with additional BST results in an increase in milk production. The hormone was introduced to the marketplace in 1994 – and that’s when it started to get into our food supply. There is a lot of controversy regarding this hormone because of the potential side effects for both cows and humans. The sale of the hormone is prohibited in Canada because of the potential negative side effects for the cows, and the European Union, Australia, and New Zealand have all banned rbST. However, here in the US, the FDA has approved the use of rBST. In the pursuit of eating cleaner, I suggest you consume dairy products without rbGH or rbST. The good news is that you can find both organic and non-organic dairy without this hormone. Love your beef? Click here for a list of local organic meats.
- Hydrogenated oils. If you see the word “hydrogenated” before the name of an oil, then it is one you probably want to steer clear of. Hydrogenating oil is the process of converting a liquid oil to a partially solid fat. Food manufacturers like to “hydrogenate” because a higher amount of hydrogenation means the product is less likely to go bad quickly. Hydrogenation increases the shelf life of products, plain and simple. Other reasons you want to avoid these… hydrogenation has a negative effect on our cholesterol levels and is also linked to colon cancer and inflammation.
- Artificial sweeteners. These include the yellow, blue, and pink. Sucralose (Splenda), aspartame (Equal and NutraSweet), and saccharin (Sweet’N Low) are all artificial sweeteners that should be eliminated or at least REDUCED in our diets. To date, these artificial sweeteners are approved by the FDA. However, more research is coming out on the potential side effects, and since there are so many GREAT natural sweeteners available, the switch should be pretty easy. Try substituting Stevia or Truvia…or better yet use natural sources (less than 3-4 tsp/day) of local honey, agave, or maple syrup).
- Refined sugar. In our American diets we consume too much sugar (average American over 80 grams (= two 40oz soda’s!). Too much refined sugar is associated with diabetes, heart disease, cancers, weight gain, energy crashes, cavities…and more. I believe sweet stuff should be allowed and enjoyed in moderation. I also think if you are going to have sugar, you want to be able to enjoy it and have the good stuff. Cut out the refined and hidden sugar in your diet. When you are reading your food ingredient list, if sugar is one of the first five ingredients, then ditch that food! Stick with all natural sweetness like fresh and dried fruits (such as dates and figs)!
Want to ditch the sugar and processed food in your diet but not sure how?
Contact me, let’s meet so you can learn strategies to do this effectively so you don’t feel deprived…and learn what amounts are right for you!
