Ready for those 2021 New Year’s resolutions?
For most of us, top on the list is most likely making healthier eating choices and weight loss goals. Whether you are still on track, or maybe back-sliding, let’s seriously discuss some ways to actually win.
Fortunately the message on how to eat healthy is out there—unfortunately, it’s just hard to hear over the noise of the “double-double” meat and more cheese “food pushers” peddling fat-laden food choices for profit, at our expense.
In a nation where close to a tenth of the population has diabetes, coupled with heart disease as a number-one killer, our food system is a national disgrace and a public health disaster. Choosing to eat well isn’t an easy endeavor for many Americans, when a powerful industrial corporate food culture is setting us up to eat large portions of heavily-processed, densely-caloric, low-nutritional food. When was the last time you passed a billboard that had a giant salad displayed, encouraging you to eat some leafy greens? Or when was the last time you saw a commercial that makes drinking water look fun, exciting or sexy instead of high fructose loaded soft drinks? We are a nation that over consumes meat, dairy, eggs, sugar, bad fats, and processed foods. WE ARE ADDICTS, plain and simple. And, before you can stop addictive behavior, you have to understand the nature of your addiction. Will power alone, is not going to cut it.
So, how do we win the ever-present battle of making healthier eating decisions. We begin with real facts on what’s really good. The short answer is PLANTS. You know, those ever elusive fruits, vegetables, nuts and whole grains we know we should eat more of, but we don’t quite get the job done on a level that makes a difference.
So how can you break your addiction to “too-much and unhealthy?” By understanding some of the underlying dietary saboteurs. Then you can intelligently just say no, or you can at least say “not so much.” It’s time to become informed and empowered. It’s time for us all to be accountable. We have the power to heal ourselves, and the power to be healthier and happier than we ever imagined possible—plant-based foods are the path.
Kicking The Meat Addiction
“Pleased to Meat and Cheese You!” That’s a food ad slogan greeting you at the entrance door of a major mini-mart, and just about everywhere. So, why so much rabid meat promotion? Well, it’s due to the meat producing industry’s awareness of a little known fact about meat consumption most consumers don’t. According to science, the muscle cells of meat contain hypoxanthine and inosinic and guanylic acids, these substances are all powerful chemical stimulants which are highly addictive, similar to that of caffeine in coffee. In fact, hypoxanthine activates the same receptors in the brain and spinal cord that respond to oxycodone, hydroxycodon, and heroin.
That’s right! Eating meat is not only gratifying because it tastes good, we actually get “strung out” on it. High meat consumption fosters dependency and literally causes a “jones” for the next hit, once those “feel-good” chemicals start to leave the system. We also know that over consumption of meat increases the risks of cancer, blood pressure and heart disease, and lends to obesity. The good news is that, medical studies tell us we can live very well without meat—even thrive.
Of course, as with other lifestyle changes, cutting back on meat may be a challenge. It’s okay to start slow. Try “Meatless Mondays” or even a 30-day vegan challenge. The objective here is moderation. And, just remind yourself when your mouth waters at the sight of an advertisement for a “meaty-meat-more” meal, those advertisers want to take your money, they are not in the least interested in helping you live a healthy and happy life.
Ditching Dairy: The Milky Myth
On a yearly basis, the average American devours 36 pounds of cheese and 24 pounds of ice cream, all washed down with 200 pounds of milk and cream, according to the USDA. It’s apparent we’ve got milk. And, it’s true, dairy is nature’s perfect food—but only if you’re a calf.
Lactose intolerance is something we’re all familiar with, but the damage that dairy can impose on our health goes way beyond just a little stomach upset. The truth is, dairy can cause more harm than good. So, what benefits can you gain, when you drain it from your diet.
Inflammation Reduction. Dairy is one of the most inflammatory foods in our modern diet. It ignites a long list of disorders, from arthritis to cancer. It’s also associated with obesity and its constant companion, type 2 diabetes.
pH Balance. For our bodies to function, our cells must maintain a proper balance between acidity and alkalinity, otherwise known as pH balance. Cow’s milk is an acid-forming food, which depletes your body’s alkali reserves. Most vegetables and fruits are alkaline-forming and should consist of 80% of your diet.
Avoiding Harmful Chemicals: Milk is often full of growth hormones and antibiotics. These drugs help cows to increase milk production, treat their infections, and maximizes profits for dairy farmers, but they are toxic to humans.
Ditching dairy products, could be the solution to feeling and looking better, and it’s easier than ever, to find healthy non-dairy alternatives these days.
The Incredible Edible Egg: Maybe Not so Much
Eggs are a fan-favorite food and satisfactory source of protein, vitamins. antioxidants, and minerals. Boiled, scrambled, deviled, or fried—what’s not to love? And, hey—eggs are one of the essential foods you must include in your diet if you’re going to grow big and strong, right? Not so fast!
A wealth of incriminating evidence is rolling in about eggs. High levels of cholesterol in your blood can build up and narrow, or even block, your arteries, which can increase your risk for a heart attack or stroke. Eggs are the single largest source of cholesterol in the American diet. One egg has approximately 60% of our daily recommendation. So, if that breakfast omelet has 2 eggs, you’ve already blown through your daily allowance, and we haven’t even gotten to lunch, dinner, snacks and maybe dessert. What’s more, Our bodies make all the cholesterol needed for physiological functions, so getting cholesterol from our diet is unnecessary. 300mgs is the recommended cholesterol intake per day, and less than 200 if you have high cholesterol and/or other risk factors. Cholesterol is found exclusively in animal foods; the primary sources are meat, egg yolks and dairy.
To be fair, eggs in moderation, can be a source of protein and some vitamins. However, since there are unhealthy risk factors associated with eggs, why chance it, when there are plant based foods that offer the same nutrients—plus some, minus the unhealthy complications of consuming eggs.
The benefits of choosing a diet rich with fruits and vegetables abound. Aside, from warding off many chronic diseases—your love life can improve, you can sleep peacefully, your skin will clear up and glow, you will experience more strength, fatigue will fade away, your mood will improve, you won’t get as many colds or the flu, aches and pains seem to lessen or disappear, excess body fat will melt away, you will gain muscle, joint pain can dissipate and you will simply feel better than ever.
5 Simple Ways to Power Up With Plants
START SMALL. If you love macaroni and cheese more than life itself, suddenly removing it from your diet may seem impossible. So, take some baby steps. Change one meal at a time, or even one ingredient at a time. For instance, instead of that sausage-egg-cheese breakfast sandwich, try a slice of seeded multi-grain bread with avocado. Replace your afternoon snack of Greek yogurt with fresh vegetables and hummus. Work on making little tweaks until they become a habit. If you incorporate new healthy choices throughout the day it becomes quite simple and achievable.
GO FOR VARIETY: Variety is the spice of life. If you grew up with soggy brussel sprouts and overcooked tasteless broccoli, it’s no surprise that you’d rather chow down an order of fried chicken. To avoid taste-bud fatigue, switch up from the same few veggies or fruits you generally eat. And, even if you didn’t like something as a kid, our tastes buds change, so experiment with that same food prepared differently. Also generously add herbs and spices to your dishes, which transforms blah meals without packing on pounds like a cheese sauce or fattening dressings do. Try drinking lemon water with a twist of mint, before your morning joe, or a generous sprinkle of fat-burning cayenne pepper on a stir-fry.
MOVE OVER MEAT: Downsize the importance of meat, poultry, fish and eggs at meals. Legumes are the smartest place to start, if you want to ease into plant-based eating gently. You’ll not only pack plenty of protein into your diet but also stave off cravings by staying fuller for longer. It gets better: upping your plant-based protein consumption may even play a role in preventing obesity. You could even make meatless days a routine in your household and try different meat alternatives, like “Tofu Tuesday or even Fruit-Friday.” Get creative and try new approaches each week. Try tofu or tempeh in a stir fry in place of chicken. Or swap beans for chicken or beef in a salad at lunch. Grate veggies into your favorite dishes like tuna salad, stews, pasta sauces, soups, curries and lasagna, your kids won’t even notice.
LOOK BEYOND DAIRY: Fortified plant beverages made from soy, cashew, rice, almond, hemp, oats or coconut provide just as much calcium, B12 and vitamin D as cow’s milk. Soy beverages offer the best source of protein matching what’s found in milk. To cut added sugar, choose an unsweetened plant beverage. Use a milk, mayo and cheese alternative any place you’d normally use dairy: over cereals, in smoothies and shakes, in mashed potatoes, baked goods, in cream-style soups and in coffee and tea.
CONSIDER CONVENIENCE: To make healthy eating more convenient you have to make it readily available and that means preparing food ahead of time. Stock your kitchen with the healthy plant based whole foods you want to eat. This will make it easier to stay on track and avoid lapsing back into old habits. Prepare food in bulk 1-2 times per week. While dried beans and fresh produce maybe ideal, don’t hesitate to use canned beans and soups and frozen fruits and vegetables. It saves time and is still healthier and cheaper than ordering take-out or turning to fast food.
It turns out, you don’t have to totally give up meat, dairy and eggs to milk the health benefits of adding more plants based choices to your daily diet. There are many ways to make an abundant plant-based lifestyle work for you—all the while shedding pounds, and keeping a little bacon on the menu.
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this publication.
