Category Archives: Healthy Eating

Dangers of Unhealthy Eating, Healthy Eating, Healthy Foods, Healthy Living, Living Well, Staying Healthy

7 Unhealthy Drinks That Can Sabotage Your Diet and Damage Your Health

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They Are Not Worth the Cost

. . .  and I’m not talking about money – but (as a side note), many unhealthy drinks are very pricey!

Too many Americans happily consume drinks that are harmful to their bodies. Maybe it’s a lack of awareness, maybe they love them so much they are unwilling to give them up, or maybe they think they will live forever and don’t have to worry about such things.

Unhealthy Dinks
Credit-talpaksoy@iStock

Are you one of the many who continually indulge? 

  • Do you make that quick stop every morning on your way to work for your favorite Starbucks Frappuccino?
  • Do you look forward to that afternoon coffee break when you can relax with a cold brew filled with sugar and cream?
  • How about after work when you join friends for a couple of cold beers before heading home?
  • Do you have a bottle of wine every night with dinner? 
  • Do you rely on energy drinks to keep you going throughout the day? 

The calories are easy to ignore when you are drinking unhealthy drinks because they taste so good. But those extra calories could be the reason you aren’t losing the pounds you want to lose — and the drinks are damaging your health, putting you at risk for serious problems especially as you get older.

If you are addicted to your favorite drink, what I’m going to say may not make a difference, but I hope you will at least consider the facts.  Who knows, maybe your drink isn’t one of the seven 

 

7 Unhealthy Drinks to Avoid

To get your diet and/or your healthy habits back on track, limit your consumption of the following seven types of drinks — or better yet, avoid them altogether.

1. Sweetened Sodas

One 12-ounce regular soda will contain a minimum of 140 calories.

High levels of sugar place stress on the pancreas, potentially leaving it unable to keep up with the body’s need for insulin. Drinking one or two sugary drinks per day increases the risk for type 2 diabetes by 25%.

People drink sodas to quench thirst, but they do just the opposite — they cause dehydration. They also make it difficult for the body to absorb nutrients, they can cause constipation, and the caramel coloring in sodas has been linked to several cancers including leukemia and vascular/heart issues.

 

2. Diet Sodas

Even though the negative health effects of diet drinks and artificial sweeteners are controversial, you should be aware of them.

In my opinion, they are as bad (or worse) than regular sodas.

They contain little nutritional value. They are a mixture of carbonated water, artificial sweeteners (e.g. aspartame, cyclamate, saccharin, acesulfame-k, or sucralose), food coloring, added artificial flavor, acids, preservatives, and often caffeine, plus other food additives.

A Harvard Medical School study of 3,318 women, found that diet cola is linked with a two-fold increased risk for kidney decline.

Healthline reports:

“Several observational studies have found that using artificial sweeteners and drinking high amounts of diet soda is associated with an increased risk of obesity and metabolic syndrome.”

This one is a wolf in sheep’s clothing and one of the unhealthy drinks that can be so tempting for people trying to control their weight, but should be avoided.

4. Energy Drinks

These may be the worst of the lot! 

The popular brands of energy drinks contain high amounts of added sugars and caffeine, which many believe can cause serious delayed heart problems that show up as you age. They also contain questionable ingredients such as taurine, tyrosine, and beta alanine.

They deliver on the promised benefits of increased brain function and helping you function when you’re tired or sleep deprived. However, the health concerns outweigh the benefits.

High Energy Drink - Unhealthy Drinks
Image by jorge-franganillE@Unsplash

They are even more dangerous when mixed with alcohol – as Healthline reports:

“The stimulating effects of caffeine in energy drinks can override the depressive effects of alcohol. This can leave you feeling less intoxicated while still experiencing alcohol-related impairments.

This combination can be very troubling. People who ingest energy drinks with alcohol tend to report heavier alcohol consumption. They’re also more likely to drink and drive, and suffer from alcohol-related injuries.”

 

4. Bottled Fruit Juice

Juice was considered a healthy drink choice for years and still is when freshly prepared. However, packaged fruit juices are not healthy. They are essentially flavored sugar water that lacks the fiber and nutrition associated with real fruit.

They can trigger a blood sugar spike that does not happen with freshly squeezed juices.

If you want a healthy glass of fruit juice, get a juicer or squeeze it by hand.

 

5. Alcohol

Alcohol is not diet-friendly. A full-flavored beer or small size glass of wine will contain 140–200 calories.

Bourbon, scotch, vodka, etc. are lower in calories than beer or wine when served over ice. But. as mixed drinks, the calorie count can be significant. If you do choose to drink hard liquor, drink it straight or mixed with seltzer water to minimize calories. But, the best choice is to avoid alcohol completely!

 

6. Frappuccino’s and Specialty Drinks

These great-tasting drinks seem harmless. They are just coffee with a little flavoring — right? Yes and No. The biggest problem is that the most popular drinks are loaded with caffeine, sugar, and fat. A Frappuccino usually starts at 500 calories and goes up from there.

In other words, you are eating a full-meal calorie count in one drink, which contains practically no nutrients, except the milk. It may satisfy you for a while, but you will probably still eat a full lunch or dinner — adding more calories to your daily total.

It is easy to see how one Frappuccino a day can quickly push your diet into the ditch — and leave you wondering why you are not losing weight. Plus, the excessive amount of sugar and fat create many health risks, e.g., diabetes and heart disease. 

 

7. Coffee Flavorings

Black coffee has minimal calories, but by adding flavored creamers, syrups, or sugar you add calories. The answer is — learn to drink coffee black or with a dollop of heavy cream and Stevia for sweetener to limit the calorie intake. And it is wise to limit your coffee intake to two cups daily.

Helpful Hint: Cold-brewed coffee is generally less bitter. This is one choice that may make it easier to drink your coffee black.

 

Maybe it’s time to ask if your drink choices are sabotaging your diet. How many extra calories are you “drinking” that may be the culprit that is stalling your effort to lose weight?

And . . . do your drink choices have the potential of harming your health – if not now, what about the long-term?

 

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Chicken, CLEAN EATING, Dinner, Feed Your Family Well, Healthy Diet, Healthy Eating, Recipes

Don’t Forget Chicken – the Most Versatile and Healthy Protein

Baked Marinated Chicken

Our bodies need protein and if you enjoy meat in your diet, chicken is an excellent choice. You may enjoy red meat as much as I do, but chicken is an equally good source of protein,  easier to digest, much lower in fat and calories, and typically has a short preparation time.

When you add in its versatility, you have a winner. There are so many main course dishes based on chicken, you will always have new ways to serve healthy, delicious meals to your family.

As an important part of your chicken cooking repertoire, we recommend the following methods to keep the calories at a minimum and contribute to a healthy heart.

Five Healthy Cooking Methods

Steamed Chicken                                         

You can have a flavorful, tender dinner in 20 minutes or less when you choose steaming. The prep time for this method is minimal and each serving is much lower in calories and fat because oil is not required.

White or dark meat? That is the question. White is healthier (and my favorite) with less fat and fewer calories, but many people prefer the richer, more moist dark meat. Whichever you choose, we recommend you use skinless, boneless pieces.

The secret to amazing flavors when steaming is seasoning.

You can layer the chicken with herbs and citrus slices for a tasty, tender meal. The acidity of citrus (lemons, limes, or oranges) will tenderize the chicken as it cooks.

Salt and pepper both sides of 2 medium chicken breasts, lay them in the steamer and sprinkle with 2 cloves minced garlic and a light dusting of chili flakes (optional). Top with the zest of a large lemon. Add the leaves of 2 sprigs of fresh thyme and steam until chicken is tender.

A mixture of paprika, crushed red pepper, and chili powder sprinkled over the chicken works wonders for those who enjoy spicy dishes.

Steaming chicken retains all the nutrients, so adding your favorite vegetables to the cooker creates a lovely nutritious meal.

NOTE: Be sure to use fresh, young chicken. Don’t skimp on cost and buy less than prime or your result may be tough and not-so-delectable.

Boiled Chicken

Boiled Chicken SaladThis is one of my favorite ways to cook chicken because it makes fall-off-the-bone chicken that can be used in so many ways – chicken salad, chicken tacos, nachos, quesadillas, chicken-topped pizza, sliced chicken sandwiches, shredded chicken sandwiches, and many other possibilities.

Use boneless or bone-in – white or dark meat, they all work. Place the children in a Dutch oven or heavy pot, add one onion (sliced), a large celery stalk with leaves (cut in 2” chunks), one bay leaf, salt and pepper, and a large garlic clove. (These are my choices – you will find your favorites when you realize how easy this is.)

Add just enough water to cover the chicken (this is critical), bring the water to a boil, cover, drop to a simmer and cook for about 30 minutes, just until chicken is tender. Most of the water will be absorbed into the chicken and vegetables.

Remove, drain, slice, and serve with a side of vegetables and a small portion of whole grain pasta (or shred and use in any way you choose).

AND . . . Don’t throw away the broth, it is perfect for chicken soup, which cures all ails.

Baked Chicken

This is one of the easiest ways to prepare chicken and can be extremely tasty.

It is best to use boneless/skinless equally-sized chicken breasts – but dark meat can also be used if you prefer. Place the chicken in a lightly-greased oven-proof baking pan, season with your favorite seasonings and bake at 375° F. until chicken is tender and no longer pink in the center (~15 to 20 minutes).

When done, it’s best to remove the chicken from the pan and let it rest for a few minutes before serving.

Small potatoes and carrot sticks placed around the chicken during baking will absorb all the juices and make a complete meal when served with a crisp green salad.

Experiment with marinating the chicken overnight to add wonderful flavors to the meat – see the information below  – Learn to Marinate.

Grilled Chicken

Grilling is a delicious, low-calorie traditional American method of Grilled Chickencooking chicken – especially during the summer months. It can be grilled in the oven (under the broiler) or on a BBQ grill on the back patio.

Brush lightly with melted butter (optional), sprinkle with freshly ground pepper, a light dusting of paprika and the juice of one lemon. Voila! You have a lovely meal when served with grilled potatoes and fresh asparagus. Don’t overcook.

little more preparation but is worth it. I use chicken tenders and cut them into small pieces, so they cook quickly. (Sprinkle with red pepper flakes if you like it hot)

Stir-Fried Chicken

This method takes a little more preparation but is worth it. I use chicken tenders and cut them into small pieces, so they cook quickly. (Sprinkle with red pepper flakes if you like it hot)

You will need a large cast-iron skillet, Dutch oven, or wok with a small amount of oil.

Cut up the chicken and vegetables of choice (broccoli, zucchini, green peppers, diced carrots, garlic, onions, etc.)

Add all the pieces to the hot cooking pan, season to taste – stir and cook until meat is no longer pink and veggies are tender. (Do not overcook!)

Serve immediately with steamed brown Basmati rice.

Learn to Marinate

Good marinade tenderizers the chicken, keeps it moist when cooking, and adds wonderful flavor without excess fat.

Tips for Marinating

  1. To keep the dish as low in calories as possible, use skinless chicken breasts – dark meat is higher in fat and calories.
  2. The skin adds 20% more fat. If you prefer the added flavor of cooking with the skin, remove it before eating.
  3. Marinating for suggested times below allows the juices to be fully absorbed and makes the chicken tender. Over-marinating can result in a less-then-desired outcome.

Time Chart for Marinating Chicken

  Source: https://www.eatbydate.com/long-marinate-chicken/ 

  1. Always discard the marinade once you have removed the chicken. DO NOT use it for anything else or you risk salmonella poisoning.

Tasty Marinades

    • Teriyaki Chicken Marinade: a simple sesame-ginger marinade
    • Chicken Enchilada Marinade: a no-cook version of my favorite enchilada sauce
    • Tandoori Chicken Marinade: a simple curry marinade that is big on flavor
    • Honey Mustard Marinade: always a classic for you mustard-lovers
    • Pesto Chicken Marinade: pesto sauce works just as well as a marinade!

After trying some of the above recipes or others that you can find on the internet, tap you’re your creativity and experiment – create your own recipes. There are many combinations of ingredients that make healthy, delicious chicken dishes.

Check out this article, How to Make Your Own Marinades from TheSpruceEats.com.

If you are pushed for time, use one of the gourmet bottled marinades from your local grocery store – read the labels carefully and avoid those filled with unnecessary additives.

Read this article in Prevention Magazine, Marinades: Your Meal’s Healthiest Friend for healthy bottled choices.

Happy Eating!

 

Related Articles: 

Chicken Salad – Cool and  Healthy

Diabetes, Good Health, Healthy Eating, Healthy Living

Want to Feel Better? Lower Your blood Sugar Now!

It’s Simple — Take Care of Your Body Every Day

You recently found out that you are prediabetic or moving in that direction with higher than acceptable blood sugar levels.

You are concerned and do not want to go on medication.

You have heard that blood sugar can be controlled through diet and believe it is worth a shot.

Your intel is correct. The most direct way to impact blood sugar levels is through a healthy diet.

Rather than think in terms of “diet” think it terms of “lifestyle.”

Make Smart Choices

Living a healthy lifestyle and making smart food choices will minimize the risk of high blood sugar and the risk of developing Type 2 diabetes.

Making smart choices is not complicated. All that is required is a commitment to taking care of your body so that it can serve you for many years to come — as it was meant to do.

The following are seven important pieces of information to remember.

All Carbs Are NOT Created Equal

Blood sugar or blood glucose is directly affected by the foods you eat — especially carbohydrates. They are converted into glucose and enter the bloodstream as blood sugar.

Because carbohydrates have the largest impact on blood sugar levels, it is important to be aware of your intake.

When you consistently consume large amounts of sugar, the pancreas will secrete extra insulin. Eventually, it won’t be able to produce enough to keep blood glucose at normal levels.

Sometimes carbs get a bad rap, but they are actually good for you and necessary for the body as fuel. They also protect against disease and help control weight.

But . . . all carbs are not created equal.

Each carb has a Glycemic Index (GI) or ranking based on how they affect blood glucose. Carbs with a GI index of 55 or less digest slowly, creating a lower and slower rise in blood glucose. These are called “complex carbs.”

Carbs with a GI index closer to 100 are broken down and enter the bloodstream quickly, causing a spike in blood sugar. They are called “simple carbs.”

Consuming low GI carbohydrate sources can keep blood sugar levels within the normal range.

Foods with a low Glycemic Index (GI) include:

  • Meat
  • Oats
  • Beans
  • Lentils
  • Legumes
  • Sweet potatoes and yams
  • Corn
  • Some fruits (cherries, apples, oranges, plums, grapefruit)
  • Vegetables (celery, asparagus, broccoli, avocados, cauliflower)

Choose wisely the types of carbohydrates you include in your diet.

  1. Eat fiber-rich, whole fresh, frozen and canned fruits and vegetables without added sugar.
  2. Always eat whole grains. Refined grains (white flour and white flour products) are stripped of most of the nutrients and fiber.
  3. Milk, cheese, yogurt, and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Watch for added sugars like sweetened yogurts.
  4. Legumes — which include beans, peas, and lentils — are among the most versatile and nutritious foods available. They are typically low in fat and high in protein (making them a good substitute for meat), folate, potassium, iron, magnesium, and they contain beneficial fats and fiber.
  5. Read labels carefully and avoid added sugars – less than 10 percent of calories you consume every day should come from added sugar.
  6. Avoid processed foods of any kind as much as possible. Processed, sugary items have been stripped of all-natural fiber, leaving it to be rapidly metabolized into glucose.

Fiber Is Critical

Fiber in your diet is a big YES — it is good for you for many reasons.

— Feeds gut bacteria.

— Nourishes the colon wall.

— May help you lose weight.

— Lowers cholesterol levels.

— Decreases the rise in blood sugar after high-carb meals

There are 2 different types of fiber — soluble and insoluble. Both are important for health, digestion, and preventing diseases.

Soluble fiber slows the absorption of sugar and improves blood sugar levels by controlling glucose and insulin spikes. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.

Insoluble fiber helps the food pass quickly though the stomach and intestines. It is found in foods such as wheat bran, vegetables, and whole grains.

High fiber foods include — pears, berries, apples, bananas, carrots, broccoli, beets, legumes, quinoa, nuts and seeds, oatmeal, popcorn, and dark chocolate. (Great Choices!)

National fiber recommendations (for individuals over 50) are:

— 30g to 38g daily for men

— 25g per day for women.

Another guideline is to simply consume 14g of dietary fiber per every 1,000 calories in your diet.

The bottom line is . . . More fiber = lower blood sugar.

Excess Weight Must Go

Being overweight or obese has been clearly linked to high blood sugar and an increased risk of Type 2 diabetes.

Even though you may not like the idea and consider it a “pain in the you-know-what” — the surest way to lose weight is by eating fewer calories than you burn (calorie counting).

The perfect partner to calorie counting is portion control, which is not easy to do when everything these days is “oversized.” Think about often are you are served enough food to feed two people.

Portion control is not a precise science, but it has been proven to be an effective way to lose weight.

For more information on portion control, check out my book, WOW! You Look Fantastic(available through Amazon).

The best ways to make counting calories and portion control easier are:

  • Use a food scale: it can be difficult to accurately determine caloric intake without determining precise serving sizes
  • Use an app: there are several easy-to-use free apps that will record calories and servings.
  • Learn to read food labels: They provide calories per servings — but the servings can be misleading (you think a package is one serving when it’s actually two or three.)
  • Eat slower: Studies have shown the speed at which you eat can have a direct effect on obesity, BMI, and waist circumference. Eating slower may also prevent weight gain.

Four Additional Steps

Diet may be the most direct and obvious way to keep your weight within healthy levels and help you control blood sugar.

But, there are four other factors in the success formula for building and sustaining a healthy body and help prevent Type 2 Diabetes.

Sleep More

Getting enough good rest is essential for overall health and well-being.

Sleep lowers stress, strengthens your immune system, and decreases blood pressure. It is also critical for good mental health including alertness, memory, and mood regulation.

Poor sleeping habits also affect blood sugar levels and insulin sensitivity.

Studies show when people do not get adequate quality rest they have an increased risk of type 2 diabetes. The benefits of a good night’s rest are important for maintaining hormonal balance and glucose regulation.

Exercise Regularly

The most important part of exercise is making the time to do it. Regular exercise (at least 5 days a week) in conjunction with a proper diet can help you maintain or lose weight.

When you exercise, blood sugar is more effectively used for energy and muscle contraction. A single bout of exercise can increase insulin sensitivity for up to sixteen hours.

Monitor Blood Sugar Levels

Glucose levels can vary significantly depending on many outstanding factors, like diet, sleep, and exercise. It’s important to continually monitor levels on a regular basis to get a clearer picture of health — especially if you are diabetic or pre-diabetic.

Regular monitoring of blood sugar levels will help determine where you stand. If you are pre-diabetic, it’s important to get levels down to the normal range to prevent full diabetes from occurring.

If you already have Type 1 or Type 2 diabetes you must regularly check and log blood sugar levels to prevent seizures or a diabetic coma.

Discuss monitoring your blood sugar levels with your doctor and select the best method for you.

In Conclusion

Keeping your blood sugar within normal recommended ranges is important for everyone’s overall health.

By effectively controlling these levels you are less likely to develop diabetes.

Make smart lifestyle decisions — maintain a healthy diet, get plenty of sleep, and exercise regularly.

There are no acceptable excuses when it comes to your health.

Stay healthy.  Stay strong.  Stay happy.

 

Additional Reading:     Are You at Risk for Diabetes?

This article was originally published on MEDIUM – it has been removed from that platform.

Buying Healthy Foods, Children, Feed Your Family Well, Health and Fitness, Healthy Diet, Healthy Eating, Healthy Living

7 Ways to Teach Your Children to Eat Healthy

Eat Healthy
Image by monkey_business

It is so frustrating.  I want my children to eat healthy, but the only vegetable Johnny will eat is raw carrots.

My youngest wants chocolate, chocolate, chocolate.

I try to get my kids to eat more fruits and vegetables, but it seems like an uphill battle.

I talk to them about eating right all the time, but they just don’t seem to listen.

Children are visual learners — they watch, they see, they do.

So . . . let them “DO.” Turn your kitchen into a “learning lab.”

Cooking with Mom or Dad can be one of the most fun and educational experiences possible for children. And . . . it will create memories that last a lifetime.

Once you get them started, my guess is they will want to do a lot of cooking on their own.

My mom was a great basic cook — and never used a recipe (at least not that I can remember). It was her ability to cook delicious meals so effortlessly that inspired me to develop my own skill set.

Her gift to me was free rein in the kitchen to experiment and cook as often as I wanted. That freedom developed my passion for the art and an appreciation of what it takes to create good meals for the family.

If you want your children to enjoy long, healthy lives that are sustained by healthy eating habits, now is the time to start them on the right path.

Seven Ways to Inspire Them

One-on-One Time

Work with one child at a time. Let him/her be your partner in planning a healthy balanced dinner. When you finish planning, make a list of the groceries needed and take him/her shopping with you.

Shopping provides a first-hand experience for buying healthy foods like organic produce, pastured eggs, and grain-fed beef. They can also learn how to read labels to avoid dangerous additives (If they don’t know what it means, or can’t pronounce it, don’t buy it.)

Keep a Stool in the Kitchen

Invite the children to watch while you cook. In the beginning, you can explain what you are doing, why you chose the foods you are using for good nutrition and how the flavors and textures make more interesting meals. Make the explanations fun and interesting.

Let them help whenever possible — reading the recipe, helping you measure, mixing dry ingredients together, tossing the salad, etc.

Kids are also great taste testers, which is a smart way to get them to sample new foods.

Start Them Early

How early? As soon as they show interest. Many four-year-olds love being in the kitchen.

Start with fun, easy foods like healthy snacks, breakfast meals, and sandwiches. Making cookies was a family favorite for my kids. Even with desserts, you can impress on them the importance of making foods from scratch — so they have control over the ingredients.

Depending on age and ability when preparing full meals, let them do as much as possible. Teach them how to peel and cut up vegetables, break lettuce leaves for the salad, combine and toss the salad, place chopped veggies in the steamer, wash the potatoes for baking, layer the foods for a casserole, etc.

As early as possible, teach them how to use knives safely. The younger ones can use kitchen scissors. It is easy to teach kitchen safety when they are cooking with you.

Introduce them to healthy cooking techniques: steaming, sautéing with healthy oils, baking, roasting, and broiling.

Family Night Cook-Off

This can be a wonderful family activity. One night a week have everyone help prepare dinner.

Each week have a different family member (including mom and dad) plan the menu, which must include a main dish, a vegetable, and dessert.

There should be no restrictions as long as the dishes are made from scratch with healthy ingredients**.

Before you start preparation, be sure everyone is clear about his/her responsibility. (Don’t forget setting the table, and clean up.)

A Family that Eats Together . . .

Always sit down together for dinner (and for breakfast as often as possible) The old adage, “A family that eats together, stays together” is still very true.

Sitting down to a healthy, delicious family dinner every night to eat, talk, and laugh is a powerful glue for holding the family together.

This has never been more important than it is today. Unfortunately, eating together is becoming less and less common. Don’t let that happen to your family.

Be Subtle When Introducing Habit Change

We live in a world of “super-sized” everything and frequent mindless eating, which makes portion contol more difficult.

Over the years, the average size of a dinner plate has increased from seven or eight inches to 12 inches.

Rather than preaching portion control that may or may not work, buy and use smaller plates (nine inches max) for your meals so the plate looks full, with less food.

You will probably have to buy “lunch” plates in order to get a smaller size. They can be purchased on Amazon and Target.

It would be wise to fill the plates and serve (rather than having people serve themselves). Keep the serving sizes reasonable — leave a little white space around the portions — avoid stacking.

Also, discourage mindless munching of unhealthy snacks when sitting at the computer or while watching TV.

Always have healthy snacks available. For example, fresh fruit (washed and ready to eat), plain yogurt topped with fresh berries and drizzled with a little honey, or real cheese and 100% whole-grain crackers.

Create Eating Adventures

Introduce new foods often. Make it fun. This helps develop a willingness to try new foods.

If you have a picky eater, adding something new to the menu with foods they already like can increase their repertoire of nutritious foods.

The rule in our family was they must each one bite of everything served. It worked most of the time. As adults, three out of four of my children eat almost everything.

If over time there are foods that several family members really dislike, don’t worry about it. There are enough healthy foods available they can still maintain a healthy, balanced diet.

The habit of healthy eating begins early — at home. As a parent, it is important to take every opportunity to help your children develop a positive attitude toward healthy eating so they can live long, productive lives.

Final Factors to Consider

Are you setting the example you want your children to follow? What changes do you need to make?

By implementing any or all of the above suggestions, you will be helping you children to enjoy preparing and eating healthy foods. 

Adventures in the kitchen and eating well will become family traditions. 

**When you prepare meals from scratch, you have full control over the ingredients and you know that your family is getting the nutrients they need for healthy growth and development.

We recommend TWEENS and TEENS, A Cookbook to Get You Started, as a useful tool to use with those just learning to cook.

Related Article:  Stock Your Kitchen with Healthy Foods

Aging, Buying Healthy Foods, CLEAN EATING, Health and Fitness, Healthy Diet, Healthy Eating, Healthy Food Guidelines, Healthy Living

8 FOODS THAT ACCELERATE AGING

Eating is such a pain – especially when you live alone.

It’s too much trouble to cook; McDonald’s or Taco Bell and quicker and easier.

You are a little concerned about your choices, but millions of people eat fast food.  It can’t really be that bad. 

Does It Really Matter?

According to Timothy Harlan, MD, Assistant Professor of Medicine at Tulane University School of Medicine, “Aging is basically a chronic inflammatory state. Can you look older because you’re eating crap? Absolutely.”

You are living in a time of unprecedented medical advances and healthy food options. You are  aware of how diet impacts your quality of life and the aging process. Yet, you continue to eat “crap” as Dr. Harlan calls it. WHY????

It’s Hard to Resist

Part of the problem is the heavy marketing by food manufacturers that bombard you with “pretend” healthy foods, when in fact they are not healthy and accelerate aging.   

To protect yourself from this ever-present danger and to control the aging process, you must do the following:

  • Be a conscious consumer
  • Educate yourself
  • Pay attention to your food choices
  • Always read labels
  • Buy and consume foods that are as close to their natural state as possible.  

What if you are already old?

I have friends who say,  “I’m so old, I have earned the right to eat whatever I want.” That may be true but, age is also supposed to bring wisdom. Eating crap is not wise!

Today, I am offering a list of eight foods types you should not eat if you want to age well.

I’m guessing with almost 100% certainty that many of you are consuming something on this list without realizing how bad it is for you.  

Processed Meats

Any meats that are not fresh are processed.

This includes many of your favorites such as hot dogs, bacon, pepperoni, sausage, corned beef, beef jerky, canned meat, meat sauces, and most packaged lunch meats. (Read labels carefully)

Processed meats are usually high in saturated fats and filled with nitrates. The preservatives promote the formation of free radicals, which damage DNA and accelerate aging.

Also, avoid smoked meats which contain pro-carcinogenics that can cause cancer.

Trans Fats

This is the worst type of fats for your health.

Trans fat, is a type of unsaturated fat that occurs in small amounts in nature. They are found in animal-based foods, such as steak and milk. The quantities are small and not dangerous to your health.  

Artificial trans fats, also known as trans fatty acids, are very dangerous to your health.

We first saw them in the 1950s when food manufacturers started converting vegetable oils into solids.

They are still used regularly in many processed foods.  For example, margarine and other artificial spreads, snack foods, packaged baked goods (pies, cakes, cookies), and for frying fast foods (French fries, Churros, doughnuts, etc.)  

Partially hydrogenated oils are a common source of trans fats. It can be found in the list of ingredients on many food labels. Always read labels carefully.

Be aware that labels can list the trans-fat content as 0, even when there are 0.5 grams per serving. Because of the unreliability of that system, it is better to look for partially hydrogenated oils on the list of ingredients.

Trans fats raise your bad LDL cholesterol levels while lowering the good cholesterol, HDL. These fats increase risks for heart disease, stroke, and type 2 diabetes.

Fatty Meats

These are also high in saturated fats. You can eat them occasionally, but it would be smart to limit your consumption. 

The best practice is to buy only leaner meats such as tenderloin cuts. Use 95% lean ground beef, or go with either ground turkey breast or ground chicken breast as healthier options.

Processed White Flour 

Refined white flour has been stripped of its nutrient value with virtually no vitamins, minerals, or fats.

It is used for commercial baked goods because it is light, airy, and cheap, but it is harmful to your health.

  • Most of your favorite junk foods are made from white flour.  Examples – white bread, pasta, cookies, cakes, pies, doughnuts, pretzels, chips, muffins, crackers, pizza crust, pie crust, and breakfast cereals.
Eat Whole Grains Instead

There are many rich and delicious whole grains available that curb inflammation – and slow down aging. You can choose from oatmeal, whole wheat bread and pasta, brown rice, and quinoa. 

These grains are also filled with B vitamins like thiamine and riboflavin that are particularly good for your skin – an important element in controlling signs of aging.

Vegetable Oils

These are advertised as healthy. But, corn and un-pure canola oils, have undergone thorough processing and refinement, using many toxic chemicals such as hexane in the process. The result is polyunsaturated fats that are heavily prone to oxidation when eaten.

The result? Increased inflammation in the body that speeds up aging and creates a sharper decline in health.

The best alternatives are extra virgin olive oil, avocado, flaxseed and grapeseed oils. (Again, be sure to read the labels to check for purity and additives)

Pastries, Sweets, Cookies, etc.

Pastries are often consumed for breakfast or snacks because they are easy to eat on the go and easy to carry. But, pastries are the perfect storm of health-sapping nutrients, containing both high quantities of saturated fats, trans fats, and sugars. All of which speed up your body’s natural oxidative processes, making you look older, more prone to illness, and susceptible to weigh gain.

Don’t forget that extra weight accelerates aging.

If you want to be healthy and slow down the aging process, you must eliminate sugar and sweets from your diet. At the very least, they should be limited to an occasional treat or for holidays and special occasions.

This is a tough one to control, but critical to your health.

Salty Foods

Yes, salt is necessary to make foods tastier and  more appetizing. Unfortunately, the amount of sodium the average American consumes is extremely high and far beyond safety levels for the body. 

The FDA recommends adults consume no more than 2,300 milligrams daily. The average consumption is 3400 milligrams.

Sodium dehydrates the body and increases urination as a way to normalize electrolyte levels. This leaves you thirsty and craving more and more wate – not the way the body was meant to function.

Excess sodium intake can also compromise kidney health. It causes the accumulation of toxic waste material, and may even interfere with normal bone metabolic processes.

And . . . let’s not forget the one you probably already know. High sodium intake can cause high blood pressure, a major risk factor for heart disease.

Is it worth the extra salt added to your meals – or the excessive amount of sodium in fast foods and salty snacks? Again – the choice is yours.

Alcohol

With the rise in popularity of the Mediterranean Diet, the possible health benefits of a single glass of red wine daily have been making the rounds. Sadly, the suggestion has not been kept in perspective, at least when it comes to quantity.

Many people do not have one glass per day. Instead, they opt for 3, 5 or 10. This is where things get bad. Alcohol taxes the liver more than any other substance. When the liver  is overwhelmed by processing the aldehydes from excessive amounts of  alcohol, it is unable to process real toxins and the body suffers.

Alcohol also has a pronounced effect on elastin and collagen in the skin, making it appear listless and saggy – indications of aging that no one wants.

When alcohol is not moderated, it causes a variety of chronic conditions that not only affects aging but also can result in premature death.

No Excuse for a Bad Diet

With the availability of healthy foods today, there is no excuse for a bad diet. It is the result of not caring, too lazy to change, or denial that how you eat affects how you look and feel.

Foods that accelerate aging
Image by Lightsource@Stockfresh

However, the “truth is out there” and you know the difference. 

Making a change in your eating patterns may be challenging, but it is worth the effort.  It leads to longer, healthier, happier lives. 

Choosing a healthy diet is a choice to protect yourself and your family from premature aging, susceptibility to health problems and not feeling your best.  

My challenge for you is to eliminate foods that accelerate aging – and start today!

I know you can do it. 

Related Article:  5 Simple Guidelines for a Healthy Diet