Switch Out These 4 Foods For Better Health
Recipe Key
In my approach to nutrition there are 3 fundamentals I focus on:
- Digestion
- Blood Sugar
- pH Balance
By creating balance in these three areas you have:
- Energy – to enjoy your life
- A strong immune system – you don’t get sick very often
- Anti-inflammation – less pain
In the Standard American Diet as outlined by the United States Dept of Health there are 4 foods which are inflammatory, damage the gut, block digestion and cause your body to become acidic. By switching out these foods you will heal your digestion and have more energy.
The foods I recommend are anti-inflammatory. Health problems like heart disease, diabetes, migraines, thyroid issues, dental issues and cancer are all rooted in inflammation. The key to less inflammation and great health starts with your digestive system.
Switch Out #1 – Change Your Oil
Canola, soy, corn and vegetable oils are promoted as healthy for your body. Make no mistake about it these vegetable oils are not the healthy food you are lead to believe. Vegetable oils are manufactured in a factory, usually from genetically modified crops that have been heavily treated with pesticides.
The truth is these oils when processed (using toxic chemicals) degrade into toxic products that your body doesn’t even recognize. You can see a video here contrasting the production of vegetable oils and butter.
In addition these vegetable oils when heated oxidize creating inflammation, cardiovascular harm, and accelerate the aging process. They become trans-fats. Trans fats can induce inflammation by damaging the cells in the lining of the blood vessels causing gut problems and damage to the arterial walls.
Vegetables oils contain high amounts of Omega 6’s. The body needs Omega-3 and Omega-6 fats in balance, preferably a 1:1 ratio. Most people consume a much higher ratio of Omega-6 fats. Unbalanced levels of Omega-3 and Omega-6 fats have been linked to skin cancer and many types of cancers. An article from the Institute of Natural Healing explains this.
Vegetable oils are found in practically every processed food, from salad dressing to mayo to conventional nuts and seeds. To eliminate these from your diet you’ll need to avoid foods containing partially-hydrogenated oils, canola oil, soybean oil, corn oil, cottonseed oil or vegetable oil, margarine, shortening and fake butter.
Stay away from the bad oils. Switch to these oils instead.
Healthy Oils:
- Coconut oil – contains lauric acid the same wonderful substance found in breast milk. It boosts immunity and is great for cooking
- Grass Fed Cultured Butter
- Olive oil – heat only on medium heat never high
- Ghee
- Flax oil not to be heated
- Hemp oil – not to be heated
- Avocado Oil – Low temperature
Note: Buy oil in dark colored bottles and store in a cool dark place to prevent it from going rancid..
Even though you can’t control oils used in restaurant food you can choose only healthy oils at home. This makes a big difference in your health.
Recipe: Broccoli Mushroom Stir Fry
Switch Out #2 – Sugar
SUGAR is not your friend. Sugar causes your blood sugar to spike. This blood sugar spike causes excessive insulin release, which stresses the pancreas, causes an excessive immune response, leads to damage to the intestinal lining (and leaky gut) which then causes more immune response, which leads to more insulin release. It is a vicious cycle.
Sugar also causes the body to be acidic. Yeast, bad bacteria and most diseases thrive in an acidic environment. Sugars and starches feed the bacteria and yeast in your body which causes cravings and sugar addictions.
Our consumption of sugar is correlated to the increase in diseases like cancer, type 2 diabetes, heart disease and more. Sugar harms your brain and is linked to Alzheimer’s Disease
Sugar is more addictive than cocaine. The more sugar you eat the more you want.
In 1800 the average American consumed 18 lbs of sugar per year
In 2009 more than 50% of Americans consumed 180 lbs of sugar per year. That is 10 times the amount.
I know it is hard to give up sugar but my Guide to Kicking Sugar will help.
- Switch white sugar to stevia.
- Switch sugary drinks, soda, sweetened ice tea and fruit juices to water.
- Switch to more natural sweeteners. Natural sugars like honey and maple syrup are a little better but they too will cause your body to have a sugar spike and create acidity. It is best to have them with good fats.
Recipe: Raw Cacao Almond Treats 
Switch Out #3 – Wheat and Gluten Containing Grains
To improve your digestion for better health limit your wheat and other gluten containing grains.
According to Dr Natasha Campbell-McBride in her book, Gut and Psychology Syndrome, gluten causes inflammation, digestive disorders, acid reflux, acne, weight gain, chronic fatigue, heart disease, cancers, immune disorders, arthritis and more.
Almost all flours and some grains are rapidly metabolized to sugar and will spike your blood sugar causing insulin overload and inflammation.
Grains & Flour and I don’t mean just white flour and pasta, even whole wheat flour, oats and many grains will spike your blood sugar, Whole wheat is bread not better than white bread.
Glycemic Levels:
- Whole Wheat Bread 73
- White Bread 71
- Sugar 59
You may wonder why our grandparents didn’t have this problem. The bread of today is not what it used to be. Industrial agriculture has hybridized wheat into a “super gluten” which is very hard for most people to digest. In addition the damage our guts have suffered from the food, environment and overuse of antibiotics and other medications makes it hard for us to digest gluten causing inflammation.
Switch To:
- Quinoa
- Black Rice
- Buckwheat
- Gluten Free Pasta (look for ones with only a few ingredients)
I am not saying you can never eat a piece of bread again. What I recommend is having bread or gluten containing grains as a treat, not daily.
Recipe: Curried Quinoa with Vegetables
Switch Out #4 – Factory Farmed Meats for Organic Grass Fed Animal Products
All meat is not created equally. Studies show factory farmed meat has more palmitic and myristic acid that raises cholesterol and increases inflammation. Grass fed meat has more cholesterol neutral stearic acid and contains protective omega 3 fats and vitamins A and D that raises glutathione and other antioxidants.
Eating sustainably raised, clean meat, poultry and lamb as part of a healthy diet is not harmful and is helpful in reducing triglycerides, raising HDL (good cholesterol), lowering blood sugar, reducing belly fat, reducing appetite, raising testosterone and increasing muscle mass.
The only way to stop the inhumane treatment of animals in factory farming is to stop buying those products. Buying only sustainably raised animal products improves your health and takes a stand against the horrible, inhumane way so many animals are raised.
Since eating animals puts pressure on the planet – more water use, more climate change, and more energy inputs, eat small quantities of meat, 2-4 ounces along with lots of vegetables. Switch to grass fed and sustainably-raised animal products.
