Which is the single most unhealthy food you can eat???
Yes It’s Processed meats like hot dogs,bacon,sausage,deli meats.
The most common factors that suppress natural immune responses are stress, lack of quality sleep, poor diet and too much or too little exercise.
let’s talk about healthy nutrients. What are they?
Yes. They are Protein, fat and carbs.
What are good protein sources? Tofu, Chicken, turkey, pork, eggs and lean beef and if you are not lactose intolerant, dairy, like Greek yogurt which has the highest protein content of all yogurts, along with and Ricotta and Cottage Cheese. Tuna and shrimp are on the list as well as lentils and black beans, Quinoa and my fav chickpeas.
What’s a healthy fat? Healthy fats include eggs, avocados, EEOO, nuts, nut butters and seeds, and my personal favorite Dark Chocolate. 70% Cacao or above is best due to it’s antioxidant content.
Polyunsaturated fats like: Walnuts, Flax seeds, Omega 3’s (fish oil) brain food for muscle retention, tuna, wild caught salmon, herring and sardines are all highly recommended.
Does anyone remember Twinkies and TV Dinners and Snack wells from back in the good old days? and look where that got us… Now we are in an epidemic of obesity. The average American is getting about 65 pounds of added sugar a year. This is the root cause of inflammation in our bodies.
We all know that added sugar is BAD for us and puts us at risk for all kinds of health problems, but many of us are addicted to the stuff and this is a hard habit to kick. The experts say that sugar lights up the pleasure centers of your brain just like Cocaine. If that’s not bad enough, one of the worst things you can drink is anything sweetened with artificial sweeteners because we know that disrupts your microbiome. High Fructose Corn syrup is even worse for our gut. It hides in lots of foods like soda, Sports drinks even spaghetti sauce. We really need to keep Reading those labels.
NEWS FLASH, Carbs are not the enemy. Carbs are an essential part of a healthy diet and our bodies main source of fuel. They get a bad rep for weight loss because they don’t keep you satisfied for very long. Refined carbs like White Four, White breads, White rice. All the fiber has been removed. Cutting back on processed Frankenfoods works best. What are the big offenders of ultra-processed foods?
Processed snacks, cereal, granola bars and fruit yogurt,
Chips, cookies, nondairy creamers
Soda, processed meats like bologna, salami, pepperoni, hot dogs
Best foods for a healthy gut are the foods you will enjoy. I don’t love kale…. I prefer spinach and arugula in my salads. So… a good variety of fruits and veggies are always good. Like they say “Eat the Rainbow”Fill your plate with color. Don’t forget the berries so Full of Antioxidants.
There are so many ways of eating these days it’s hard to know which one to choose but Science tells us that The Mediterranean Diet works well for most people. Lots and fruit and veggies with some good quality protein. Good for your heart health and your brain. Especially fish, beans and legumes. I love a good lentil soup.
It’s easy to blame everything on our age. The real story here is that we have control over our lifestyle choices……. you can truly be the CEO of your Health.
Can you find a way to make your breakfast a more nutritious meal?
