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Are the foods you are bringing home the cause of you and your child’s uncontrollable weight gain? Have you been tricked into buying foods that are touted as healthy and eating yourself and your family directly into Diabetes? Have you been consuming foods you’re told are “healthy” but still gained weight, had higher blood sugar, or even developed metabolic diseases? If you’re following the current guidelines of “health food” you are feeding your family in a way that is making yourself and them SICK!
This may seem like a lot to take in, and it is. Remember that it is your quality of life and well-being you are fighting for here and that’s worth putting a ton of energy into if you ask me! So remember that while reading what I’ve written below.
As added bonuses I provide a downloadable food list and at the end of this post I provide 4 tips to help you start eating for mental and physical performance immediately!
I'd like to say something important; Dietary fat will NOT make you fat. There are three macronutrients: Protein, Fat, and Carbohydrate. Dietary fat is something we will cover later on in detail in this document. Refined and processed carbohydates = problems. Fats, proteins, and unrefined carbohydrates = solutions
So, basically the issue is refined and processed carbohydrates containing no fiber. Things like ALL breads, rice, cereal, pasta, ALL types of crackers, hot pockets, pizza, doughnuts, ice cream, almost anything that’s labeled as a breakfast or health snack bar, flavored yogurts, ALL pops (diet and regular), any type of fruit juice, jams and jelly, syrup, ANYTHING that is marketed as reduced fat; reduced fat means they took the good stuff (fat) out of the food and have most likely DOUBLED the sugar content, not good. Other problem foods include: starches (white potatoes, white and brown rice, corn)
Another confusing marketing trick companies use is the whole grain or multi grain option for pastas and breads. Your body does not care if it’s white, whole grain, or multigrain, it will break it down into sugar and cause insulin to spike rapidly.
None of these options are any healthier than ice cream. Carbohydates of all forms are broken down into sugar. Cheez-its, oreos, cheerios, pop-tarts (just to name a few) and all of the other items that are refined or processed carbohydrates will turn directly into sugar and cause you massive problems.
In high doses, sugar is a toxin. According to the American Heart association, moderate consumption of sugar is 5-9 teaspoons a day. 4 grams of sugar is one teaspoon and in most typical American diets that “moderate” amount is reached before breakfast alone is over.
Like I stated before, all of those processed carbohydrate foods are not blatantly white table sugar, but they eventually turn into nearly the same thing inside of your body so you must limit or eliminate the intake in the way you eat. Sugar is snuck into almost all foods. Read nutrition fact labels and ingredient lists and you’ll see it’s in ketchup, salad dressings, and spaghetti sauces in HIGH amounts so be wary of those as well.
Sugar can be hidden in almost every food you eat if you’re not alert to the all the ways sugar is added to the food at the supermarket. It’s hidden by many different names, listed as other ingredients, and there is also no recommended daily percentage next to the amount on labels. All of these things are confusing, misleading, and they are meant to be that way.
Sugar: The Ingredient with Aliases
Sugar is undoubtedly snuck into our food. The process of getting more sugar into food is simply performed by renaming sugar. Large food companies are aware of the claims that sugar is linked to obesity, diabetes, heart disease and many other metabolic diseases like fatty liver disease, overactive and underactive thyroid. When the public started avoiding sugar, The Sugar Association (that’s a real association) had to figure out ways to keep adding it in mass quantities to our food.
Knowing sugar is a buzz word people will avoid forced the association to develop up to 56 different names for sugar! For quick identification of sugar look for ingredients with the suffix –ose. Glucose, high fructose corn syrup, maltose, dextrose, lactose, and fructose. Not all the names for sugar end in –ose though.
Here are the common additional names sugar goes by on our food labels:
Cane juice, Dehydrated cane juice, Cane juice solids, Cane juice crystals, Dextrin, Maltodextrin, Dextran, Barley malt, Beet sugar, Corn syrup, Corn syrup solids, Caramel, Buttered syrup, Carob syrup, Brown sugar, Date sugar, Malt syrup, Diatase, Diatastic malt, Fruit juice, Fruit juice concentrate, Dehydrated fruit juice, Fruit juice crystals, Golden syrup, Turbinado, Sorghum syrup, Refiner's syrup, Ethyl maltol, Maple syrup, Yellow sugar
Without even knowing it you could be consuming insane amounts of sugar on a daily basis and have no clue. You must be aware of how much sugar you eat in a day if you want to be truly healthy and avoid blood glucose levels that are regularly pre-diabetic.
Just to reiterate this point; low fat, reduced fat, and no fat food (this includes skim milk) items are complete bullshit and they are basically the cause of obesity, metabolic syndrome, and type 2 diabetes. Low, reduced, or no fat means tons of sugar. Avoid this marketing trap like the plague.
Now you’re probably saying, “Well jeez Shae, can I eat anything at all?” The good news is, yes you can!
There are a ton of things that are going to help stabilize your blood sugar and promote weight loss. These foods will also increase your body composition which means more muscle and less body fat.
Download this food list HERE. Print it off and take it with you to the store. Start buying quality food as soon as possible.
You want to be eating a diet with tons of colorful and leafy green vegetables, spinach, kale, collards, chard, lettuce, bok choy, mixed greens salad with arugula, spring greens, baby spinach, and any herbs or spices you enjoy.
Include broccoli, cauliflower, bell peppers, cabbage, artichoke, sauerkraut, mushrooms of any kind, cucumbers, onions, carrots, radishes, asparagus, brussels sprouts, garlic, tomatoes, and any other non-starchy vegetables you enjoy or find at the store.
You can include fruits, but only in smaller amounts, things like blueberries, strawberries, raspberries, blackberries, apples, oranges, zucchini, and squash (Last two are low sugar fruits). Fruit still contains a good amount of sugar and can cause spikes in insulin but you’re getting the fiber as well so that is a benefit.
Next up, protein. The sources of protein you choose should be from whole sources such as chicken breast, steaks, roasts, lean ground beef, ground turkey, pork chops, filets of any kind of fish, or tuna in water, shrimp with no breading.
Lamb, whole organ meats, bison, chicken, turkey, duck, ostrich, veal; wild game. Lean lunch meat is acceptable but know that it is processed and whole sources are a better option. Lunch meat would still be a better option than any form of processed carbohydrate so keep it handy when you’re in a pinch.
Eggs are a fantastic source of protein and healthy fats. The yolks are the most nutrient dense part of the egg and are necessary for your health, remember dietary fats are good for you. Use eggs in any fashion you can think of, hardboiled, scrambled, over-easy, poached. A good reminder for protein is; Meat, Fish, Fowl, Eggs.
Lastly we cover fats. It’s unfortunate that body fat and the macronutrient fat have the same name because they are very, very different. Dietary fat is necessary for your body to build hormones and key for many vital functions. We’ve been tricked into believing that fat is the enemy and this is a lie. Fat is a little more calorically dense than the other macronutrients, but that small fact pales in comparison to the health benefits.
Eating a diet high in dietary fats has been shown to decrease a whole host life threatening diseases and ailments.
Healthy sources of fat include: Extra virgin olive oil, coconut oil (great option to cook eggs in and other foods as well), avocados, grass-fed tallow and or pasture-fed butter, ghee, almond milk, coconuts, olives, nuts and nut butters (almonds, walnut, brazil, pecan, pistachios, cashews), cheese (except for blue cheeses), and seeds (flaxseed, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds)
Tips for Actually Purchasing, Eating, and Living Healthy
How do you actually avoid causing inflammation, uncontrollable weight gain, low mental performance, and lack of energy in your life? Start to change the way you eat and look at food for starters. I wrote a post suggesting 5 documentaries to help you do just that.
Here are some tips I’ve found helpful for buying and eating quality sources of food.
1. Sticking to the outside edges of the store.
The interior aisles are just filled up with processed, packaged junk food. Stick to the outer edges of the store for fresh produce.
2. Shopping at local farmers markets.
This is a great way to get QUALITY sources of food at a VERY cheap price. Utilize this resource.
3. Starting a garden.
Play a role in the procurement of your food and the growing process, it’s incredibly rewarding and you know exactly whats been put on your food. This is a huge one, get the whole family involved.
4. Always reading ingredient labels.
Do not just look at nutrition facts, read the ingredients list to find hidden chemicals and sugar in your food.
There you have it! Follow this and you will be thinking, performing, and looking like a total BEAST!
In summary we are trying to remove sugar laden foods that contain absolutely NO fiber from your lifestyle.
Basically you should be striving to eat a lot of lean meat & vegetables (low starch), healthy sources of fat, some fruit and NO sugar.
This will be difficult at first, but if you stick to it you will ABSOLUTELY see results and feel better!