By Dr. Jon Thomas D.C PSc .
Processed foods are bad.
Period. But processed foods dominate the American diet. Approximately 70% of
the U.S. diet to be exact. What exactly is processed food? This sometimes
causes confusion, but it’s actually pretty simple. Processed foods have been
chemically altered and usually consist of a long list of ingredients that you
cannot pronounce nor be able to purchase in a grocery store. You definitely
wouldn’t have those ingredients in your kitchen.
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Do you have a box of
macaroni and cheese in your pantry? Does cheese usually come in powdered form?
Do you have low-fat cheese or yogurt in your refrigerator? These products go
through an extensive process that removes the fat while chemicals are added to simulate
the texture and flavor of the natural fat.
Processed foods are usually
loaded with added sugar, or even worse, high fructose corn syrup. It’s pretty
well known by now that sugar, taken in excess, wreaks havoc on your body. Sugar
consumption is linked to some of the most deadly diseases, including diabetes,
heart disease and obesity, to name a few.
The problem is, processed
foods often taste good and can lead to addiction. Eating highly processed food
can artificially simulate dopamine (the pleasure chemical), which entices you
to come back for more. You are in essence, eating foods with little nutritive
value, this gives you a happy feeling which in turn, makes you crave more.
Processed foods are made for
long shelf life, not long human life. Most highly processed foods have little
to no nutritive value and are basically empty calories. (You’d be better off
eating the box in many instances.) The result is that processed foods are
making Americans sick and obese. Did you know when Western junk food and
fast-food restaurants are introduced to other cultures, those countries, see
higher rates of heart disease and other chronic illnesses? It’s time to stop
the madness and say no to processed food.
WHAT ARE WHOLE
FOODS ANYWAY?
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Whole foods are edibles that
have not been refined or processed, or have undergone very little refining or
processing. They are mostly found in their natural state, with the exception of
dairy products. They don’t contain unnatural, harmful additives that are not
meant for consumption. They typically contain fewer calories and more nutrients
than their processed counterparts, so you can consume more and maintain a
healthy diet. Take a stroll around the perimeter of your grocery store because
that’s where you will discover the world of whole foods.
Plant-based whole foods can
be divided into several categories: vegetables, fruits, legumes, nuts, seeds
and grains. Meat and fish that have not been processed provide many nutrients
and balance out a healthy diet.
WHAT ARE THE
BENEFITS OF EATING WHOLE FOODS?
Eating fresh, whole foods as
part of your daily diet results in a lower risk of many types of cancer and
chronic diseases, promotes healthy aging and higher energy levels while
reducing the risk of obesity. Whole foods are packed with more nutrients,
including vitamins and minerals that your body needs to run efficiently. Your
body does not have to work as hard to process whole foods, which slows the
aging process. Whole foods are fresher, taste better and frankly, look much
more appealing.
ANTIOXIDANTS AND
PHYTONUTRIENTS
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Whole foods contain
antioxidants. Antioxidants are chemicals that can prevent or slow cell damage.
Natural antioxidants are mainly found in fruits, vegetables, legumes and other
whole foods. They contain a spectrum of powerful antioxidants including
vitamins C and E, and phytonutrients which protect the plant as well as you.
The brighter the color of the fruit or vegetable, the more phytonutrients it
contains and the better it is for you. Think bright red tomatoes, deep purple
blueberries and dark green leafy kale.
FIBER
Most whole, plant-based
foods are rich in fiber which is an essential component in any healthy diet. It
can help lower blood cholesterol and glucose levels. High fiber foods tend to
contain more nutrients, less calories, and help you feel full faster. Fiber
slows the absorption of sugar in your body, keeping the blood sugar at
reasonable levels rather than spiking up and down. Next time you dine out, skip
the mashed potatoes and ask for the broccoli instead. You’ll be glad you did.
NO MORE BAD FATS
Eating a diet of rich, whole
foods helps you to eliminate the bad fats that are found in processed foods and
many fast food establishments. These bad fats are major contributors to obesity
and heart disease. You don’t want them and you don’t need them. Stick with
fatty fish (salmon anyone?), flaxseeds and almonds rich in Omega 3’s to keep
your heart healthy.
YOU NEED TO MAKE
THE TIME
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If you’re like most people,
you work non-stop and only have time to nuke a processed dinner full of fat,
sugar and additives. Maybe you believe adding meat to your Hamburger Helper is
cooking. Really? A little planning goes a long way toward incorporating whole
foods into your diet. You may even enjoy it.
Plan your meals for the week
on the weekend. Get the family in on it. The menu doesn’t have to be set in
stone, but it does have to include a majority of whole foods. List everything
you will need and go on a shopping extravaganza.
Cook at least one recipe
(like vegetarian chili) in a large quantity and freeze it in smaller containers
to eat on alternate days. Cut up fresh vegetables with seasonings and store in
freezer bags to keep them fresh. How about some string beans, fresh garlic and
sliced almonds? Marinate chicken breasts in olive oil, lemon juice, fresh
garlic and parsley, and freeze them. Take them out the day before you need them
and they’ll be ready to sauté when you come home from work. (YouTube is a
treasure trove for healthy, easy to prepare meals.)
THE LITTLE
THINGS YOU CAN DO
Incorporating more whole foods
into your diet, is a good way to start.
- Eat a green, leafy salad with dinner. Make it a staple of your diet.
- Add tender, leafy greens like spinach, arugula or watercress to sandwiches. Add a sliced tomato or thinly cut julienned peppers.
- Add sautéed greens like broccoli rabe or swiss chard to pasta. Drizzle with a little olive oil and sprinkle with parmesan cheese. Delicious.
- Look up one new vegetable based recipe a week and experiment with it.
And there you have it.
You’re on your way to a healthier, happier you by eating foods that your body
needs to perform at its maximum efficiency. I bet you can’t wait to start.
This article extols the
benefits of eating a fresh, whole foods diet. Processed foods make people sick
and overweight. Whole foods provide the nutrients you need to live a healthy
life and reduce the risk of many deadly diseases that are often caused by a
diet consisting of highly processed foods with chemical additives.
Thank you for stopping by to
visit us online.
Until the next time.
If you found this article useful, or are inspired to
make a change, please share it with your friends, family and co-workers. Take
the time to visit our testimonials page on our website and don’t forget we are
a full service chiropractic office that is here to help you deal with pain as
well. If you have a comment you would like to express about this article,
please leave it in the comment section of this blog.
Dr.
Jon Thomas is a Board Certified Chiropractic Physician, his interest in health
started at an early age resulting from an athletic life, including BMX racing,
Professional Snow Skiing, Water Skiing, Baseball, Weight Lifting, and Martial
Arts. After learning from top health experts in the world, Dr. Thomas’s life is
dedicated to reaching people of all ages to begin their life transformation.
The goal is to start the body healing resulting in a body that is functioning
at its optimal. In addition to serving his community in his Mandarin
Based Practice, Dr. Thomas is seen regularly on TV’s First Coast Living talking
about his patient’s transformations, speaking at events throughout the
community, and writing articles to re-shape the health of the Jacksonville
Community.
This was a great summary of why whole foods are better for us than processed foods. It also gave helpful tips on how to get whole foods into our diets.
ReplyDeleteOnce you get in the habit, it almost feels sinful to eat processed foods. It's shocking to read the list of ingredients on some of those packages that you think are "all natural."
ReplyDeleteI love this blog! Get your organic foods and eat your veggies and you will feel better! HC
ReplyDeleteOne of the biggest problem Americans have is they eat too much junk food. Face it, fast food = a quick slide down the slippery slope. If you want to be healthy, you need to EAT healthy.
ReplyDeleteI am trying to eat clean - minimal food from boxes, bags or cans. Nut/raisin mix for breakfast, freshly smoked meats from a meat market (Tillmans) with fruits, veggies, nuts for lunch, and whatever my wife makes for dinner. Baby steps...
ReplyDeleteWhole, clean foods are the way to go!
ReplyDelete