by Jennifer Gumba
Do you want to feel good today, and stay feeling healthy tomorrow? The food and physical activity choices you make every day affect your health, how you feel today, tomorrow, and in the future. Make smart choices from every food group.
You may be eating plenty of food, but not eating the right foods that give your body the nutrients you need to be healthy. You may not be getting enough physical activity to stay fit and burn those extra calories.
Eating right and being physically active aren’t just a “diet” or a “program”—they are keys to a healthy lifestyle. With healthful habits, you may reduce your risk of many chronic diseases such as heart disease, diabetes, osteoporosis, and certain cancers, and increase your chances for a longer life.
To help you feel better today, tomorrow and in the future, you should….
1. Avoid Sugar and Refined Starch
Anytime you eat foods containing sugar and refined starch your blood sugar immediately spikes. This includes eating sugar, white bread, white rice, potatoes, pasta (really anything that is a white food), lactose, sucrose, fructose and more. You should also avoid agave. Most people think that agave is a “healthy” sugar, but in actuality agave is packed with fructose.
When you continuously eat foods high in sugar and refined starch your blood sugar responses by spiking and this can lead to blood sugar instability and inflammatory responses like headache, fatigue, crankiness, pain etc.
2. Cooking Oils
Cooking oils such as soy, corn, cottonseed, and sunflower contain ingredients that increase inflammatory responses in the body. These oils are long chain triglycerides which take longer for the body to break down and they are also packed with omega 6-fatty acids.
3. Trans Fat
Trans fat is found in any processed foods such as fast foods, fried foods, really anything that comes in a box. Avoid trans fat foods instead eat foods that are fresh, high in vitamins, nutrients and minerals like vegetables. Trans fat is the common name for unsaturated fat is considered by some doctors to be the worst type of fat. Unlike other fats, trans fat is also called trans-fatty acids that both raises your “bad” (LDL) cholesterol and lowers your “good” (HDL) cholesterol.
A lipoprotein contains both proteins and lipids which allow fats to move through the water inside and outside cells. Studies have shown that higher level of Low-density lipoprotein (LDL) particles promote health problems and cardiovascular disease. At the same time, having a lower level of High-density lipoprotein (HDL) will increase the rate of suffering from heart diseases.
Milk is a common allergen that can cause acne, stomach aches, diarrhea, constipation and other inflammatory responses. If you’re looking to get more calcium in your daily consumption then choose kale. Kale has more calcium than milk (90 grams serving) and is better absorbed by the body. If Kale is not available, then seek out dark green vegetables in the cabbage family, like Pechay, or Malunggay.
Many people have sensitivity issues to gluten. Nowadays there are many products that are “gluten-free.” In general, “gluten-free” means that the product contains less than the minimum standard that is considered to be harmful. Gluten is a protein composite found in foods processed from wheat and related grain species, including barley and rye (types of raising grains).
Gluten intolerance is a term that is used to describe three conditions: wheat allergy, non-celiac gluten sensitivity, and celiac disease. According to research, between 5 and 10 percent of all people may suffer from some form of sensitivity. All three conditions are difficult to diagnose, however, so it is thought that many people are not aware that this intolerance may be the source of other health issues.
Avoiding gluten altogether is the only way to prevent the damage caused by intolerance, though this can be difficult to do. A gluten-free diet requires a complete understanding of what it is and where it can be found.