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How To Eat Healthy for Beginners
The Standard American Diet (aka “SAD Diet”) is a very inefficient way to get the needed nutrients from our foot. Studies have shown this diet lacks:
- 92% do not eat enough vegetables
- 93% do not eat enough legumes
- 96% do not eat enough whole grains
- Over 90% over-consume solid fats, added sugars and alcoholic beverages
- 45% do not eat ANY fruit or fruit juice
- 22% do not eat ANY vegetables
- 25% of Americans eat fast food daily and 70% of America eats McDonalds at least 1X/wk
In America, ketchup, french fries, and pasta sauce are all considered “vegetables” in our school lunches. People are not getting the nutrients they need through our food and this ultimately is resulting in chronic inflammation and disease. We are plant deprived! Our bodies are adapting to this lifestyle and this is called “disease”.
When we begin to look at supplementation, it is a MUST as we change our lifestyle habits to get back on track. If you have $50,000 of debt and only make the minimum payments (RDA of nutrients), there is no way you are ever going to break the surface. We need to take more than the RDA recommends to get ourselves out of that debt and back on track. Over 37% of people in the Midwest more morbidly obese. We can do something about this! An adequate diet recommended by the USDA prevents gross nutritional deficiency, but again, we need to get ourselves out of the hole of debt. An optimal diet improves performance and promotes health and longevity.
Once we begin this journey into healthy eating and lifestyle changes, we will begin to change the “I should” into “I choose to”. To obtain “optimal health”, it is truly up to the individual to decide to make a change. Most of our recommendations are not covered by insurance companies, but this allows the individual to take control of their health and do what they need to do to get better. By following some simple rules and changing out nutritional habits, we can extend the quality and quantity of life.
We “live too short and die too long”. We have one body and one life. Don’t you want to feel the best you can during this short time alive? Statistics show that by 2030, nearly 150 million Americans will have at least 1 chronic disease. Think about that 1 in 2 American will have a chronic disease by 2030 and this includes children, adults, and the elderly. Already 1 in 10 Adults and 1 in 15 children have an activity-limiting chronic disease. This is true lay the consequence of our “SAD” diet. Obesity doesn’t just hurt, it limits a lifespan by 8-30 years. Body fat is the cause of inflammation and is the common denominator of all chronic disease. Us, as Americans, are overfed and undernourished. Atherosclerosis is now found in children aged 2-15, and in 30% of young adults!
I want you to think of our bodies as a fish tank. If you slow down the filtration system, put too much fish food in the tank and stop treating the water...what will that fish tank look like and how long do you think those fish will survive in that lifestyle? We, as humans, need to change our internal environment to heal and thrive in this world.
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There are some easy rules to follow to begin your journey to health. It can be as simple as “Eat Food, Not too Much, Mostly Plants”.
Chew, Chew, Chew your food!
When was the last time you thought about chewing your food? Digestion begins in the mouth and this is where we start to break down nutrients to an absorbable form. Chew your food until it is liquid before swallowing. This may take up to 30 chews. Be conscious of chewing and it will help you better absorb and slow down your eating habits.
Avoid:
Red meat
Dairy
Alcohol
Soda
Sugar
White flour products (ie bread/pasta
Eat: Vegetables, Fish, Whole Fruits
75% (¾) of your plate should contain deep colored fruits/vegetables
25% (¼) of your plate should be HEALTHY acidic foods:
Fatty fish
Raw nuts/seeds
Some whole grains (~1-2 servings/day)
Drink pure water throughout the day
½ your body weight in ounces every day in divided doses
Coffee, soda, caffeinated beverages
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DISCLAIMER FOR SERVICES PROVIDED
The intent of any nutritional recommendation is to support eh physiological and biochemical processes of the human body, and not to diagnose, treat, cure, prevent any disease or condition. Always work with a qualified medical professional before making changes to your diet, prescription medication, lifestyle or exercise activities.