Page - Heathly Fuels
Health and Nutrition Facts: The Unfortunate Truths
- Populations that eat Standard American Diet (SAD) get Western diseases(obesity, heart disease, diabetes, and many cancers)
- Unfortunately we have yet to find a single nutrient as the culprit. Rather it is the entire way of eating – processed, added sugars/fats, refined grains, lots of everything but veggies
- Cultures eating wide variety of traditional diets do NOT get Western diseases.
- People who get off the Standard American Diet (SAD) improve their health
- Sugar intake from sugar-sweetened beverages alone approaches 15% of the daily caloric intake.
- Adolescent boys in the US consume an average of 350 calories of sweetened beverages per day.
- Sugar-sweetened beverages are marketed extensively to children and adolescents.
- As humans we have evolved to really like sugar. This helped us survive when we had rare times of plenty and many of famine. Think early farmers and hunter/gatherers.
- By the year 2030 almost half of the US population will be obese if we continue current trends.
But Healthy Eating is Simple. Michael Pollan’s Food Rules: “Eat Food, Not Too Much,Mostly Plants.”
- Eat food
- Don’t eat anything your great-grandmother wouldn’t recognize as food
- Avoid food products containing ingredients that no ordinary human would keep in the pantry
- Avoid food products that contain high-fructose corn syrup
- Avoid food products that have some form of sugar (or sweetener listed among) the top three ingredients
- Avoid food products that have more than 5 ingredients
- Avoid food products containing ingredients that a third-grader cannot pronounce
- Avoid food products that make health claims
- Avoid food products with the word “lite” or the terms “low fat” or “nonfat” in their names
- Avoid foods that are pretending to be something they are not (i.e. margarine, mock meats)
- Avoid foods you see advertised on television
- Shop the peripheries of the supermarket and stay out of the middle
- Eat only foods that will eventually rot
- Eat foods made from ingredients that you can picture in their raw state or growing in nature
- Get out of the supermarket whenever you can
- Buy your snacks at the farmers market
- Eat only foods that have been cooked by humans
- Don’t ingest foods made in places where everyone is required to wear a surgical cap
- If it came from a plant, eat it; if it was made in a plant, don’t.
- It’s not food if it arrived through the window of your car
- It’s not food if it’s called by the same name in every language (Think Big Mac, Cheetos or Pringles)
- Eat mostly plants, especially leaves
- Treat meat as a flavoring or special occasion food (average American eats more than half pound a day)
- Eating what stands on one leg [mushrooms and plant foods] is better than eating what stands on two legs [fowl], which is better than eating what stands on four legs [cows, pigs and other mammals].
- Eat your colors
- Drink the spinach water- save for soups/sauces
- Eat animals that have themselves eaten well
- If you have space, buy a freezer
- Eat like an omnivore
- Eat well-grown food from healthy soil
- Eat wild foods when you can
- Don’t overlook the oily little fishes
- Eat some foods that have been predigested by bacterial or fungi (i.e. yogurt, kimchi, sourdough)
- Sweeten and salt your food yourself
- Eat sweet foods as you find them in nature (i.e. eat fruit vs. juice). Humans are one of few mammals who get calories from liquids after weaning.
- Don’t eat breakfast cereals that change the color of the milk
- The whiter the bread, the sooner you’ll be dead
- Favor the kinds of oils and grains that have traditionally been stone-ground
- Eat junk food as long as you cook it yourself. Enjoy treats as you are willing to prepare them.
- Be the kind of person who takes supplements – then skip the supplements (healthy folks)
- Eat more like the French. Or the Japanese. Or the Italians. Or the Greeks.
- Regard nontraditional foods with skepticism
- Have a glass of wine with dinner
- Pay more, eat less
- Eat less (think stop when you are not hungry vs stop when full)
- Stop eating before you’re full (Japanese ha hachi bu– stop when 80% full)
- Eat when you are hungry, not when you are bored
- Consult your gut…..are you hungry enough to eat an apple?
- Eat slowly
- The banquet is in the first bite
- Spend as much time enjoying the meal as it took to prepare it
- Buy smaller plates and glasses
- Serve a proper portion and don’t go back for seconds
- Breakfast like a king, lunch like a prince, dinner like pauper
- Eat meals (in US 1/5 of eating occurs in the car)
- Limit your snacks to unprocessed plant foods
- Don’t get your fuel from the same place your car does
- Do all your eating at a table
- Try not to eat alone
- Treat treats as treats
- Leave something on your plate
- Plant a vegetable garden if you have space, a window box if you don’t
- Break the rules once in a while!
Some Resources for Fun and Education:
Dr. Mark’s Simple Food Rules
Details on sugary drinks http://fewersugarydrinks.org/
Recipes for Health NY Timeshttp://topics.nytimes.com/top/news/health/series/recipes_for_health/index.html
The ultimate source for what’s in foods (go here if you dare) http://www.calorieking.com/foods
The Skinny on Obesity. A must view for every human http://www.uctv.tv/skinny-on-obesity/
Weight of the Nation on HBO- 4 hours of documentary free on line.http://theweightofthenation.hbo.com/
Dr. Dan Lieberman- http://www.nytimes.com/2012/06/06/opinion/evolutions-sweet-tooth.html
Precision Nutrition article on how to eat a variety of diets. Takes a page from Weston
Price work in 1930s http://www.precisionnutrition.com/best-diet
Fat Chance by Dr Robert Lustig
The Story of the Human Body: Evolution,Health, and Disease by Dr. Dan Lieberman
In Defense of Food and Food Rules and Cooked by Michael Pollan
Why We Get Fat and What to do About It and Good Calories , Bad Calories by Gary Taubs
Perfect Health Diet by Paul and Shou Ching Jaminet http://perfecthealthdiet.com/
Ted Talk Videos
Toxic Sugar Australia http://www.youtube.com/watch?v=9wZwdPkjeMM
The Food Revolution Dr. Eehfeldt http://www.youtube.com/watch?v=FSeSTq-N4U4
The Men Who Made Us Fat 3 part series http://www.youtube.com/watch?v=E6nGlLUBkOQ
Seeds of Death http://www.youtube.com/watch?v=eUd9rRSLY4A
Truth about Food – Food Inc documentary http://www.youtube.com/watch?v=2Oq24hITFTY
Food Inc the Movie in Spanish http://www.youtube.com/watch?v=JzFaRjm55IA
Movies: Food Inc; Super Size Me; Sick, Fat, and Nearly Dead
Dr Lustig’s Simple Plan UCSF Obesity Clinic…it works. Need to do it all. If you do the last 3 without the 1st you will not lose weight. Their data supports this.
- Get rid of ALL sugared liquids. Water only. Coffee is OK for adults (no sugar)
- Eat Carbs with fiber (fruits, veg, real whole grain). Your choice…fart or get fat
- Wait 20 min for seconds (your brain needs to get signal you are not still hungry)
- Buy screen time minute for minute with physical activity (tough for some but necessary)