What is Real Healthy Food, or more to the point what is NOT. Recently there has been tremendous social media interest in articles on exercise, lifestyle, diet, added sugars and obesity as it pertains to our health. For those looking for a less processed (fast food) Christmas here are a few ideas to balance out your eating during the holiday season ... time for a healthy change in the New Year?
What's the Fuss about Sugar
Simply - we are eating too much sugar and it is making us sick. Here is a short video on the toxicity of sugar from Dr. R.H. Lustig. Please check out the links and watch the videos for a brief understanding of what is happening to our bodies with the food we eat today.
Health Promotion in Motion
What is Real Healthy Food & What to Do?
- Reducing and eventually cutting out sugary drinks - this is a big one as there is so much added sugar in pop and even fruit juices. Read the statistics on consuming just one pop per day
- Processed Food - 74% of our packaged food has added sugar. Please read labels of the food you eat and if it has a high added sugar content find a (less sugar) alternative. Note that some ingredient nutrition data is given "per tablespoon"!
- Make your own food at home from scratch and cut your intake of processed food and fast food. It is not only the added sugars in processed food but all the preservatives, additives, artificial ingredients, colours, and other chemicals which are added to your food. For your interest here are the 15 lists of permitted additives in food in Canada We are told these chemicals are used to bleach, colour, stabilize, polish, sweeten and preserve, etc our food to keep it safe, healthy and edible!
Cooking is not a luxury,
it's a necessity"
Photo gallery: examples of easy to prepare healthy meals:
You Can Do it!
Stay balanced. Just start by making a few changes and refine your eating habits as you continue. If you "fall off the wagon" simply return to your new Healthy For You Lifestyle by eating Real Food. This short article is just an inkling of the information to hopefully encourage you to change eating habits for you and your family.
To summarize, the main change recommended is to cut or reduce; Added Sugars, processed food and fast food. It's amazing how a change of diet and lifestyle can change every aspect of your life. Best wishes for a much healthier and happier New Year ... and check out the 11 recipes in "links" for some real healthy food.
Next week I hope to publish another article on more healthy food, some of my personal food choices and health reasons to change your diet.
I am still learning - please join me! In good health & happiness ~ Liz
Great visual aid on sugar equivalents from Dr. James DiNicolantonio
Links & References
- Dr. Robert Lustig, MD, Professor of Pediatrics, Division of Endocrinology & Metabolism, UCSF & Author: "Hacking of American Mind" & others. Movie: "Sugar: The Bitter Truth"
- Dr Aseem Malhotra, Cardiologist (UK) & Author of "The Pioppi Diet" with Donal O'Neill, 2017. Article: "It is time to bust the myth of physical inactivity and obesity: you cannot outrun a bad diet" by Malhotra, Noakes & Phinney
- Dr. Aseem Malhotra & Damon Gameau interviewed re "That Sugar Film"
- That Sugar Film trailer by Damon Gameau
- A Diet high in Added Sugar is harmful for Heart Disease by James DiNicolantonio & J. O'Keefe
- Jamie Oliver, Chef (UK) TED award (2010)
- SugarSmart in the UK
- Reversing Type 2 Diabetes
- Weight Loss with a Low Carbohydrate Mediterranean or Low Fat Diet ~ US National Library of Medicine
- Easy Oven Baked Frittata
- Chunky chicken soup
- Rice & Bean casserole (vegetarian)
- Minestrone Soup
- Thanksgiving fresh & tasty baked salmon
- Easy to make "sour cream"
- Healthy Devilled Eggs, Hummus & Yoghurt fruit dip
- Make Apple Sauce for dessert
- How to can your own salmon