How Popular are Sodas
Today, in the United States, sugary sodas are taking the place of healthier drinks like milk. There are lots of television and radio ads about sodas trying to get your attention to buy their sodas, but what they don’t tell you is how bad they are for you.
These sodas, filled with sugar, cause not only weight gain, but type 2 diabetes as well. People who consume 1-2 cans per day of sugar, sodas have a 26% higher risk of chronic diseases like type 2 diabetes and heart disease along with obesity according to Harvard University.
How Much Sugar in Sodas
In a 20 ounce bottle of one sugar, soda it has 16-20 teaspoons of sugar. However, millions of Americans drink more than one 20 ounce bottle of soda per day. The more cans or bottles you drink, the more sugar you consume, which leads to weight gain.
Some people believe that sodas fill you up, but they don’t. In fact, sugar increases hunger that leads to obesity. Suppose you had a high-calorie meal at McDonald’s with a sugar drink, you increased your calorie intake even more, up to over a 1000 calories.
Obesity is on The Increase
There’s quite a bit of buzz around phytochemicals in food. Phytochemicals, also known as phytonutrients, are naturally occurring chemicals found in plants (hence the phyto-).
They are the compounds that give fruits and vegetables their vibrant variety of colors, smells, and tastes. With the rainbow of vegetables, you see regularly, you can imagine how many types of phytochemicals there are!
There are literally thousands of phytochemicals out there. Scientists are busy studying their potential benefits. Since you aren’t a plant, the only way to reap the benefits of phytochemicals is to eat a diet full of a variety of types of fruits and vegetables.
There are 6 phytochemicals scientists have spent the most effort researching:
1. BETA CAROTENE is found in orange-colored and dark green leafy vegetables. Beta-carotene is critical for eye health and also plays a key role in maintaining a healthy and strong immune system.
2. LYCOPENE is the red pigment found in tomatoes, pink grapefruit, watermelon, raspberries, and strawberries. It’s a powerful antioxidant and is linked to reduced prostate cancer risk. Lycopene is better absorbed after it’s been cooked, such as in tomato sauce.
3. LUTEIN is found in green leafy vegetables, such as kale and spinach, as well as in cruciferous vegetables, such as Brussel sprouts and broccoli. Like beta-carotene, lutein is critical for eye health and may help prevent macular degeneration.
Inflammation is a biological response of the body to protect itself. It responds from harmful internal and external stimuli and starts healing. It is a part of the body’s immune system and protects us from infections, wounds and tissue damage.
Inflammation can be acute where it can start quickly and become severe quickly. For example, acute inflammation can cause diseases and conditions like sinusitis, a sore throat from cold, acute bronchitis, etc.
It can be chronic in response to unwanted toxins in the body like cigarette smoke or excess body fat. This may extend from months to years that may lead to conditions like rheumatoid arthritis, asthma and non-infectious conditions like tuberculosis, peptic ulcer, hepatitis, etc.
What causes chronic inflammation?
- Stress: Stress causes activity in the brain that can lead to physical pain which may lead to an inflammatory response in the body. Hence, people suffering from stress may experience inflammation.
- Poor diet: Some foods like simple sugars, high fructose corn syrup, refined flours, trans-fat-rich foods, processed meat, fried foods, etc. can trigger the inflammatory response in the body. So the consumption of these food items should be restricted.
- Unhealthy lifestyle: Consumption of alcohol, smoking, leading a sedentary life and being overweight creates a stress in the body that triggers an inflammatory response.
- Pollution: Pollution causes damage to the cells which may cause inflammation.
Elimination diets don’t exactly sound like the most fun thing in the world, but if you’re struggling with digestive issues, they can change your life. How do you get to the root of an issue if you can never pinpoint the cause? You don’t. That’s why millions of people live with illness unnecessarily every day. Because they never took the time to discover that perhaps their thyroid problems would improve by removing gluten from their diet. Or their IBS might get significantly better with a dairy-free diet.
It’s important to take responsibility for your own health if you want to feel good, and the elimination diet is the foundational journey you must take to decipher what works and what doesn’t.
How to do an Elimination Diet?
Certain foods trigger more negative reactions than others. The elimination diet gets rid of common food allergens for a month. Typically the foods you don’t eat for that time frame include…
- Sugar and sweeteners (except stevia)
- Processed foods
- Citrus fruits
- Nightshade vegetables (tomato, peppers, and eggplant)
- Nuts and seeds
- Meat with nitrites
Soup certainly doesn’t sound like any special life-changing superfood. It’s soup, you’ve eaten it all your life. Yet soup has massive potential that often gets hidden behind nasty preservatives and less than ideal flavoring agents. The true beauty and nourishment happen with whole food ingredients and high-quality homemade bone broth. This is where the magic happens.
A daily soup made from local, seasonal ingredients and high-quality broth is better than any superfood or supplement out there. It’s a wholesome way to nourish your skin, immune system, joints, digestion, and gut health.
Homemade bone broth
Bone Broth is rich in natural gelatin which is anti-aging and great for rebuilding damaged intestinal lining. Making bone broth from scratch is as easy as throwing your leftover chicken carcass in a large pot of water and letting it simmer for 24 hours. This gets all the good stuff out of the bones and into the liquid.
Bone Broth is rich in natural gelatin which is anti-aging and great for rebuilding damaged intestinal lining Click To Tweet
Go to your local farmer’s market and get the freshest seasonal produce you can find. In the summer I love cooking fresh garlic, beets, and carrot in a homemade stock and blending with fresh dill. Served cold on a hot day with a drizzle of plain yogurt, this soup is refreshingly tangy and packed with nutrients.
In the Fall and Winter, soups made with root vegetables and hearty herbs like sage and rosemary are ideal. It’s all about sourcing local, pesticide-free vegetables for the most nutrient-dense soups. Nothing you can buy from the store compares to what you can make at home with relatively little effort.
Yes, while I always say that it’s better to get your nutrients from food first sometimes supplements are necessary.
Unfortunately, there are just some all-too-common nutrients that we simply don’t get enough of. And they’re absolutely critical to optimal health and wellness. Especially as we age.
Here I research through the supplements that are available on the market and boiled them down to three that can have the best effect on us.
Recently I watch a lecture done by UCSF endocrinologist Robert Lustig to the UCSF extension students. He made the point, with proven data, that the cause of the Obesity epidemic over the last 30 years is one single factor: increased amounts of sugar in our diet. You can watch the lecture of Dr. Lustig’s here, and I recommend you take the time to watch it. His lecture has become viral since it was uploaded on YouTube in 2009, it’s been viewed almost five million times.
This documentary opened my eyes even more about the problems that we faced due to the overconsumption of sugar and process food. Dr. Lusting proved that over the last 30 years people all over the world are gaining weight not because they eat too much, but because we are consuming too much sugar in our diets and not eating the right foods. He proved that our food system is broken and the cause of all the epidemic is not laziness or gluttony. Continue reading “
You have probably heard or read that is highly important to include Fiber in your diet, right? But what is Fiber? In which foods can you find it? What are the benefits to include Dietary Fiber in your diet? In this article I want to help clarify these common questions.
What is Fiber?
Fiber is not a nutrient itself. It helps your body eliminate toxins, prevent diseases and even help you lose weight. It has very important functions, especially in the intestine.
Dietary fiber (DF) is included between the classification of carbohydrates. The definition of fiber is still not entirely clear yet. We can say that it is all the material from plants that escapes intestinal digestion by action of enzymes in the gastrointestinal tract. This does not mean that fiber is not degraded or metabolized, in fact much of it is fermented in the colon producing compounds that the body absorbs and uses.