Trick or Treat ~ 4 Tricks to Healthy Eating
Haunted Fact ~
According to the World Health Organization
“Over eating is the fastest growing form of malnourishment in the world, this is one of the greatest neglected public health problems of our time.”
· 3 billion people suffer from malnutrition of some kind.
· 1.5 billion people are undernourished, underweight, and often hungry.
· 1.5 billion people are over nourished and overweight, most of them suffering from excessive empty caloric intake and exercise deprivation.
As of 2006, in the United States
· 64% of Americans are overweight
o Highest percentage in the world.
o Obesity had doubled for children and tripled for teenagers in the last 20 years.
4 Tricks to Everyday Eating
“Let food be thy medicine and medicine be thy food“~ Hippocrates
Trick #1 “Eat foods in their natural state”
· This includes foods that have not been highly processed and made with artificial additives:
o Many canned soups
o Meals from a box
o Many prepackaged foods
o I believe this is the number one contributor to disease in the US
Artificial additives are synthetic toxins that pose health dangers
· Examples of artificial additives:
o Hydrogenated and Partially hydrogenated oils
o Artificial Additives
o Artificial Colorings
o Artificial Flavorings
o Artificial sweeteners
o Artificial Preservatives
Southampton University Study Impact of additives in healthy children
· 277 children between age 3 and 4
· First week ate an additive-free diet
· Following three weeks half of the children were given fruit juice containing additives and preservatives; the other half were given fruit juice containing no additives or preservatives
· Noted changes of behavior in children
Southampton University Study Results
· Parents noticed that their children were significantly less hyperactive when the additives were removed
· They also noticed their children were more hyperactive when the additives were present in the juice
Southampton University Study Conclusion
· Significant changes in children’s hyperactive behaviors decrease by the removal of artificial colorings and preservatives.
· The dose of additives used in the study was “on the low side of normal.” Increased hyperactivity was noticed in all of the children who drank the juice with additives.
· Researchers were surprised by the results because it was shown there was an effect on perfectly normal children.
· As this study is confirmed by further research it will prove artificial colors and additives are a huge public health problem.
Artificial Sugars
· Artificial sugars are neurological toxins
· Artificial sugar toxicity mimics severe diseases
o Multiple Sclerosis
o Chronic Fatigue
o Migraine Headaches
o Eye Disease
· Very damaging to a developing fetus
· Damages emotional and physical development of children
Trick #2 “Minimize Simple Sugars”
· In the last 20 years, Americans have increased sugar consumption from 26 pounds of sugar a year to 165 pounds per year!
· Prior to the turn of this century (1900), the average consumption was only 5 pounds of sugar per person per year!
How Much Sugar Exactly?
· Americans consume nearly 200 g of sugar a day
· Or 50 tsp of sugar a day
o 1 tsp = 4 grams of sugar
o 50 Sugar Packets a Day
· 50 tsp a day equals 3 pounds of sugar a week
How to calculate how much sugar
· 4 grams of sugar = 1 teaspoon
· Write down the total grams of sugar from the label
· Divide that number by 4, this equals the number of teaspoons of sugar
How Much Sugar is too Much?
· Limit sugar to 12 teaspoons per day
o If you are reading labels this equals 48 grams of sugar.
o A can of Coke-a-Cola has 40 grams of sugar.
o This is 10 teaspoons of sugar!
o A can of natural soda
1973 the American Journal of Clinical Nutrition published a study
· Individuals were given 100 grams of a simple sugar (pasteurized honey, table sugar, or orange juice)
· It was found that 100 grams of simple sugar decreased white blood cell activity for up to five hours
· The immune suppressing effect begins within ten minutes of ingesting the sugar
· This is a 50% reduction in the ability of the body to fight infections (colds and flu)
Why does Sugar do this?
· Glucose (sugar) and vitamin C have similar chemical structures
· As blood sugar levels go up they compete for one another at the cellular binding site
· If there is a higher concentration of glucose, less vitamin C is allowed into the cell.
· This results in a decreased immune system (more colds and flu’s)
Refined Simple Sugars
· White Sugar
· White flour products
· Sucrose
· Glucose
· Fructose
· Dextrose
· Maltose
· Corn Syrup
· High Fructose Corn Syrup
Simple Sugars with Minerals
· Cane Sugar
· Raw Honey
· Agave
· Juices
· Dried Fruits
· Maple Syrup
· Barley Malt
· Brown Rice Syrup
Regardless if the sugar is refined or not still consume in moderation
Stevia
· Stevia is an herb with a sweet taste
· There is no sugar in stevia
· Does not add to total grams of sugar you eat in a day
· Stevia naturally has chromium and B-vitamins to help balance blood sugars
Sugar Can…
· Weaken the immune system
· Alter mineral balance
· Contribute to mood problems
· Raise triglycerides
· Decrease “good cholesterol”
· Increase “bad cholesterol”
· Affects high blood pressure
· Increase heart disease
· Cause drowsiness
· Cause low blood sugar
· Damage Kidneys
· Cause diabetes
· Promote tooth decay
· Increase acid production in stomach
· Speed the aging process
· Contribute to weight gain and obesity
· Cause GI upset
· Contribute to osteoporosis
· Cause fat in the liver
· Cause depression
· Increase fluid retention
· Alter hormones
· Cause headaches
· Increase strokes
Trick #3 Include healthy fats with every meal.
· Fats are especially important to minimize the blood sugar response.
· Fats slow the absorption of sugars and do not cause any elevation in blood sugar on their own.
Balanced Blood Sugars
· If the blood sugar rises too fast, it will fall too fast
· A blood pressure that is too low is called “hypoglycemia”
· This is the precursor to Type II Diabetes
Healthy Fats
· Healthy fats include: organic butter, extra virgin olive oil, coconut oil, avocados, nuts and seeds, and organic dairy products such as cheeses and whole milk yogurt. Do not eat margarine or other hydrogenated oils!
Healthy Proteins
· Healthy proteins naturally have healthy fats.
· Good protein sources include meats, fish, eggs, organic dairy products, legumes, lentils or fermented or cultured soy products (tofu or tempe).
Trick # 4 Eat Plenty of Fruits and Vegetables
· All fruits and vegetables are beneficial they are a source of fiber, potassium, magnesium and other nutrients
· Fruits and vegetables have been shown to reduce diseases such as cancer and heart disease
· Be careful not to have only fruits; while very healthy many are high in sugar
An Example of a Normal Day
· 1-2 servings (1 serving = 2oz or 60g) of protein at breakfast, lunch and dinner
· 2 servings (1cup) fruit
· 8 servings (1cup) vegetables
· 1 serving of a “heavy food”
· 1cup grains, 2 slices bread, 1cup dairy, 1 glass alcohol, 1 desert…
