Are you interested in transforming your health in 2019? Here are three tips that can help you do just that!
1️⃣ Decrease your sugar consumption (to as low as possible)
Sugar isn’t just empty calories (calories without any healthful nutrients), it’s downright unhealthy.
- When I say “sugar” I am talking about sucrose or corn syrup or any other sugar that is added to food or in unhealthy foods.
- Sugar is half fructose and half glucose. Fructose goes to your liver and glucose goes to your bloodstream.
- Too much fructose, and your liver gets overloaded and packs it into fat and sends it straight to your belly.
- Heavy loads of glucose cause an insulin spike to be released. If there is more glucose than your body can use at that time, it goes into your fat cells… and then you’re hungry again. Too much of that and you can not only gain weight, but become insulin resistant.
- Sugar also doesn’t lead to satiety. So you can get a lot of calories and not feel full (leading to more eating and more calories).
- Sugar can be addictive. Ever heard of sugar cravings?
- Sugar feeds the unhealthful bacteria and yeast in your gut (and as science now knows, these microbes control everything about your health).
Decreasing your sugar, any amount you can, will improve your health AND your weight. Period.
2️⃣ Decrease your consumption of processed food.
A lot like number 1, processed food gives you a lot of bad and not a lot of good.
- Processed food has a lot of sugar (see above). They add it in so you will like and buy the product.
- Processed food has a lot of unhealthful fats.
- Processed food has unhealthy levels of salt.
- The trifecta of salt, fat and sugar is very intentional, to get you to love and overeat and re-buy the product.
- Processed food is missing important nutrients.
- Processed food causes inflammation (the root cause of most diseases).
- Processed food feeds the unhealthful bacteria in you gut.
3️⃣ Eat tons of fruits and vegetables.
- Loaded with vitamins and minerals.
- The calories (sugar) do not affect the body negatively like added sugars. The sugars are not in huge quantities (like junk food contains).
- Tons of fiber, antioxidants and phytochemicals.
- Won’t lead to overeating (Have you ever eaten 10 apples? I am satisfied after one. But with cookies, I could eat 20 and still not be full).
Follow these three tips, and you will feel better!
Dianne Rishikof, MS, RDN, LDN, IFNCP, is a holistic registered dietitian and licensed nutritionist for people who are desperate to get rid of the pain, discomfort, or unwanted symptoms in their body, but just don’t know how. Their issues may be in the gut (IBS, IBD, gluten sensitivity), the brain (ADHD/ADD, anxiety, depression, Alzheimer’s prevention) or somewhere else (fatigue, inflammation, joint pain, high cholesterol, weight gain, headache, skin issues).
Dianne is president of Health Takes Guts Inc. and has been in private practice for 14 years in MetroWest Boston practicing integrative and functional nutrition. She and her team see clients in person and also do video or phone sessions as a convenience for clients. Find more information at HealthTakesGuts.com.