1. Remove diet soda and fake sugars like Aspartame. Why? It's fake, it sends a message to the brain that creates a craving for more sugar and studies have shown a link between diet sodas and weight gain. Who would have thought? So stick with good old water with fresh lemon. We're not made to drink all these fancy waters and no you don't need any special fortified drink - it's all about marketing. In fact did you know that the 8 a day water frenzy started after Coca Cola launched their bottled water campaign. Now tap water is nothing to sing about and I do recommend buying a water filter, but we really don't need any of these bottled beverages. For starters they are loaded with sugar which has numerous problems including lowering your immune system, being linked to diabetes, are not natural, empty calories, the list goes on. Some safer alternatives include Agave nectar which has a very low glycemic index and doesn't spike your blood sugar like table sugar and stevia which is from the leaf of a plant.
More information on Aspartame
2. Remove High Fructose Corn Syrup from your diet - This cheap ingredient is found in so many of your food items including ketchup, bread, tomato sauce, cookies, granola bars, salad dressings, marinades and cereals. This ingredient preserves foods and also creates a craving for more carbohydrates. If you'd like more information click the link below
High Fructose Corn Syrup
3. Reduce the amount of dairy in your diet. Consumption of dairy has been linked to certain cancers, increased mucous and sinus problems and many people have physical symptoms including bloating, diarrhea and rash when they consume it. I've read so many studies and books from thoughtleaders on nutrition and this one keeps coming up. You might ask why the USDA recommends dairy for strong bones, but the reality is we don't need dairy and we sure don't need it in the amount we are consuming it. The lowest incidences of osteoporosis is found in the countries that consume little or no dairy.
4. Limit processed foods and increase your consumption of raw and living foods. There is a food movement that focuses on eating only raw foods - meaning foods that have never been cooked and never heated above 110 degrees. The philosophy is based on the idea that once we cook our foods we lose all of the natural enzymes, phytonutrients and vitamins. One of the thoughtleaders on the raw food diet is David Wolfe who I had the pleasure to hear speak earlier this year. Following this diet helps to clean out the body, boost the immune system and in many cases has been used for patients who are experiencing disease.
5. Eat Less - decrease your portion sizes and overall calorie consumption. Our bodies do not require the amount of calories we are eating. This is a result of increased portion sizes over the last 30 years, hidden sugars, processed foods and eating habits that cause cravings for foods that are high in calories and high in sugar. When you bring your body into balance you are able to reduce your calorie amount without feeling deprived. We are all aware of the diseases that are related to these high calorie diets, but yet many of us are waiting until we are diagnosed with diabetes, heart disease of cancer. Some tips to decrease your portion sizes include using a salad plate for dinner, bulk up on greens which are very low in calorie, utilize a food journal so you can get a better picture of what you are eating and how you are feeling. Studies show that people who eat less and are at their ideal weight report more energy, live longer, are happier and are generally at much less risk for developing disease. As Pollen says we live in a culture of of cheap and abundant calories with no deeply rooted set of rules to curb overeating. We need to plan ahead, buy less and practice mindful eating. It takes time to change a habit, so start slowly. Pick one area in your life that will give you the greatest benefit and start there. When I work with my clients we set realistic goals that are achievable. Do the same for yourself. Do you a lot of processed foods - if so get rid of them and start clean. If you find yourself eating on the go a lot - plan ahead. Planning and organizing are the essential elements that can help you make the changes you want to make.
