Are you struggling with a health or weight issue? Do you feel tired? Wish that you could feel or look better? You might be putting too much “junk in your trunk,” I mean your “pie hole.”
Well, you know what I mean! Time for a spring cleaning of your eating habits. So let’s take a look at what you may be putting into your body and see what adjustments can be made to improve your overall health.
WHAT IS JUNK FOOD?
Junk food, or low quality food, is high in calories in comparison to the nutrients they provide. Our food should provide calories for our bodies to convert to energy, but if we consume more calories than we use up, our body is designed to store the remainder as fat. We also need our food to provide nutrients like vitamins, minerals, fiber, protein and essential fatty acids. When our diet is low in nutrients, our body struggles to perform necessary functions properly. Junk food leaves us with empty calories stored as fat and not enough nutrients to perform at our best.
Examples of these foods are:
- Refined carbohydrates
- White flour used in bread and pasta
- White rice which has had nutrients and fiber removed from it
- Sugar, known by many names: sucrose, glucose, fructose, corn syrup, etc.
- Foods high in solid fats(fats that are solid at room temperature)
- Beef fat
- Some have both!
- Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)
- Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)
- Cheese (contains solid fat)
- Pizza (contains solid fat)
- Ice cream (contains both solid fat and added sugars)
- Sausages, hot dogs, bacon, wings, and ribs (contain solid fat)
Choose My Plate is an excellent resource for more examples of foods full of empty calories.
GOT FOOD ALLERGIES OR SENSITIVITIES?
One of the latest trends is going gluten free. Is this trend for you? First, some definitions: food allergies are life threatening, whereas food sensitivities cause you not to feel well. Eight common foods account for 90 percent of all food-allergic reactions:
It’s crucial to get food allergies diagnosed to avoid a deadly reaction.
Our food supply has been changing over the past couple of decades, and it’s suspected to be the reason why many of us have food sensitivities. If you’re “sensitive” to a food, it may be full of nutrients, but your body may still acknowledge it as “junk,” resulting in a defense response. The result of our bodies defending us against these foods produces inflammation, which may show up as the following symptoms: GI disorders (constipation, diarrhea, reflux, or abdominal pain), weight gain, skin issues, migraine headaches, depression and irritability, aches and pains or feeling fatigued.
How do we find out if we have food sensitivities? One way is to run an experiment and eliminate the suspected foods from your diet, then observe closely when you begin to reintroduce them. Another way is to take a blood test. I recommend the MRT test done at Oxford Labs. The MRT is the gold standard for this type of testing.
Think that you may have food sensitivities? Contact me. I am a Certified LEAP Therapist (food sensitivities specialist), working with persons who are sick and tired of being sick and tired. Don’t live in Sarasota, FL? No worries, I work with my clients on Skype, too.
Instead of eating junk or eating foods that clearly don’t make us feel good, focus on putting in high quality food loaded with the nutrients that power our body and minds.
A diet rich in low calorie, high nutrient foods found in whole foods will bring about the results you seek. MyPlate provides you with the tips to guide you along the way. (See image with website.)
- Make at least half of your grains whole grains.
- Choose lean protein.
- Fill half of your plate with fruits and vegetables.
- Choose low-fat dairy.
If this is not what your plate looks like, have no fear; the path to success is consistent, manageable change.
- Take a look at where you are.
- Pick a small area to change each week, and choose a healthier alternative.
- Remain with this change until you feel confident and ready to add another.
- Enjoy the change, celebrate and reward each small success.
- Be accountable. Share your plans and, if possible, find friends to join your efforts.
Before you know it, you will:
- lose weight (if needed).
- feel more energized.
- have sharper, clearer thoughts and improved mental acuity.
- experience improved mood and hormonal balance.
- have a healthy digestive system.
If you are ready to make some changes in your eating habits and would like a nutrition professional to coach you through the process and hold you accountable, don’t hesitate to contact me. My Skype nutrition services are very effective and popular.
The change over the course of one week may not feel dramatic, but remember that the changes you make over 52 weeks will lead to the results you want… feeling and looking better, weight loss or more energy.
Yours in good health, Nora
Nora Clemens has been a Nutrition Expert for over 30 years. Her passion is working with people to help them achieve health and wellness through nutrition and fitness. Nora prides herself in being able to design programs that meet each person’s unique nutrition and lifestyle needs by helping them overcome the obstacles that have previously stood in their way. Construction Connection Profile Link: https://www.constructionconnection.com/natd/view/767