How The Food You're Eating Could Be Affecting Your Health

I think it's safe to say that most of us grew up with the good ol food pyramid as a guidance for nutrition. I also think it’s safe to say we now know that was a joke. If you grew up in the 90’s like me, it seems like that's when processed foods became all the rage. I can remember commercials for everything from cereal, candy, hamburger helper, fruit roll ups, stove top stuffing, tv dinners, sodas, you name it. And it was marketed to us in such a way we had to have it! With catchy jingles and slogans you can probably still remember today. “Snap, Crackle, Pop!”, “Silly Rabbit, Trix are for Kids”, “Nobody better lay a finger on my Butterfinger!”, “Hamburger Helper, makes a Great Meal!”, “It’s Stove Top Stuffin for your Microwave Oven!” That's not even to mention all the fast food and fast food commercials. And these processed foods are scientifically engineered to make you addicted.

The Standard American Diet, rightfully named SAD, and all it's convenient processed foods made it easy for parents. Quick, ready made food became a norm for most busy households with kids to feed. Plus it was cheaper than fresh whole foods. I think the only vegetables I ate growing up came out of a can. Little did we know then, what effect all this processed and fast food was going to have on our health. 

Fast forward to now and we know more about nutrition than ever before, with more information coming out constantly. And it seems like there is new information everywhere we look. People saying this is best, or avoid this, or don't eat that! How do you know who or what information to trust? 

I feel like in order to figure out what is best for our overall health, we need to forget about everything we have learned about nutrition. (Unless you have studied nutrition of course!) And listen to our bodies. 

When it comes to what is right for you, that might not be what is right for someone else. We are all unique individual beings and there is a lot to take into consideration when choosing what is best for you when it comes to nutrition. Some people have to consider food allergies or sensitivities, that at the most, can cause serious harm and at the least cause inflammation in the body (which can also be serious if the body is in a constant state of inflammation), people have autoimmune conditions like celiac disease or Hashimoto’s where they can’t eat gluten, or dairy allergies, or any of the other top 9 allergens. (Dairy, Eggs, Seafood, Tree Nuts, Peanuts, Wheat, Soybeans, Coconut and Sesame.) It is also thought because of the amount of toxins we are now exposed to in our daily lives, whether it be from processed foods, the packaging they come in, produce that has been sprayed with pesticides, etc, that these toxins could be contributing to an influx in the allergens people are now dealing with. 

Chronic inflammation can lead to serious diseases like diabetes, heart disease and cancer. As well as hormonal and women’s reproductive health conditions including PCOS, Endometriosis, and Infertility. So eating things that you might be sensitive to, that activate the inflammatory response, and/or eating highly processed foods can also lead to disease showing up in the body.

And by now, we all know that fast food and processed food is not good for us on so many levels. Or for the planet for that matter if we want to get really real. The amount of preservatives they use to keep this stuff shelf stable have no business being in our bodies, and then there is the packing they use, usually plastic, which can leach into the food and also pollute the planet. 

When I work with clients, I like to add things to their nutrition instead of taking things away. (unless it is vital to their health, like above allergens). Instead of thinking of all the things we shouldn’t have, I like to focus on what we can add into our daily routines to nourish us. 

What happens when we add more plants to our diet?

• Nutrients - Replacing high calorie, low nutrient food with low calorie, high nutrient food can support our body and its systems on so many different levels. Adding vital vitamins and minerals that our bodies need to function on an optimal level. 

• Fiber - Fruits, vegetables, seeds, nuts, and whole grains all contain fiber. Fiber is essential for gut health, feeding healthy gut bacteria, and giving toxins and excess hormones something to grab on to on its way out. 

• Less Preservatives and Less Waste - Studies are now showing that over 90% of us have a mixture of pesticides in our bodies. We were not meant to take in all these extra toxins. And it shows. Our bodies are having a hard time keeping up with all the toxins we are exposed to. Besides the food we are eating, women are disproportionately exposed to these toxins through use of cosmetics, household cleaners, feminine hygiene products, hair coloring, handling of grocery store receipts or exposures at work, so limiting our exposure anywhere we can is key. Also less packaging is better for our environment as well, so win for us and win for the earth. 

• Hormone Balancing - Our digestive system, especially the small and large intestines, are in a constant two way conversation with our endocrine system. So there is no doubt that the health of your gut is connected to the health of your hormones. 

• Gut Health & Detoxification - Fiber helps to keep the bowels moving, which in turn helps with detoxification, moving toxins out on a regular basis so that they can not get reabsorbed. Plant foods also have pre and probiotics that feed the good gut bacteria. 

• Skin Health - If our digestive system, this includes our liver, is “backed up” and not properly eliminating what it needs to, your body then uses your skin as a secondary organ to move toxins out. So when your digestion is running smoother, your skin will be clearer. The added vitamins and minerals in whole foods also support skin health. 

• Immune Health - The higher density of vitamins and minerals keep your immune system in tip top shape, ready to fight off the next invader. 

• Lowers Risk of Metabolic Syndrome - Adding more whole foods to your diet lowers blood pressure and cholesterol, balances blood sugar and reduces your risk of diabetes, heart disease, stroke and even cancer. 

• Weight Loss - Adding in more nutrient dense, low calorie foods helps to contribute to a healthy weight. Especially if you are replacing high calorie, low nutrient foods with higher nutritionally dense foods, and getting movement in your daily routine. 

• Support Brain Health - Reducing risk of cognitive decline and easing brain fog. 

Once we do start adding more whole foods in, we start to notice how they make us feel compared to other foods. We start to crave them and want to feel good in our bodies instead of tired, heavy and just plain yucky. It takes about 3 weeks for your taste buds to do a reset, but once they do, it's funny how quickly you don't even miss those high calorie sugary foods.

To make it less overwhelming when first getting started, I recommend just trying to add whole foods. Try for 8-10 servings of fresh organic fruits and vegetables a day. Include whole grains, nuts, seeds and protein. Here are some simple guidelines to follow.  

• Whole Foods: Try to eat food that looks real. A quote from Chef Jamie Oliver that I love is “Real food doesn’t have ingredients, real food is ingredients.” 

• Buy Organic when Possible: I know that budget and access play a role here. I like to say try to buy organic whenever possible. Or at least try to go by the Dirty Dozen & Clean 15 Guide. The items that tend to be sprayed with more pesticides are the Dirty Dozen, which include: Strawberries, Spinach, Kale, Collard and Mustard Greens, Peaches, Pears, Nectarines, Apples, Grapes, Bell and Hot Peppers, Cherries, Blueberries and Green Beans. So if you can, choose organic when buying these items. 

• Eat the Rainbow: Different colors mean different phytonutrients. So aiming for a little bit of red, yellow, orange, green, blue, white and purple on your plate at each meal can give you a broad spectrum of nutrients. 

• 30 Plants in a Week: Try and get in 30 different plants in a week. Plants to include: Fruits, Veggies, Nuts, Seeds, Whole Grains, Mushrooms, and Legumes. Getting a diversity of plants in your diet. Try not to eat the same ones every day. 

Try it Out! 

A fun experiment to do, is to continue eating the same way next week. Eat how you regularly would, and count how many plants you are eating each day, and how many different plants you are eating. At the end of the week take a look at the total and reflect on it, notice how you feel in your body. How’s your digestion? How is your mental clarity? Do you get tired after you eat or are you energized? Just check in with yourself and notice how you are feeling. 

The next week, be intentional with what you are eating. Try eating 8-10 plants each day that week, trying for 30 different plants in total, in a multitude of colors. At the end of this week, check in with yourself, what has changed? Have you noticed any difference in your mood? Energy Levels? Digestion? How often are you going to the bathroom? Are you able to think clearer?

If you would like some extra support and guidance, I am here for you and would be happy to help you achieve whatever your goals are when it comes to nutrition. Let’s set up a free 15 minute call to chat! 

Love, 

Danielle