I thought this month, we would take a few moments to pick out the top 5 food items you should avoid.
My philosophy has always been "everything in moderation", but there are a few things that you should try to keep out of your diet as much as possible.
Everything else, which you may have considered 'bad' or 'off-limits' in the past, may be able to be incorporated into your diet, just as long as it is in MODERATION! Lets take a look at the top 5 food ingredients to AVOID: 1.
High Fructose Corn Syrup: HFCS is in almost everything, and is one you will need to look at ingredient labels to find.
It is a refined grain, and while the Corn Association of America, has tried to claim that HFCS is the same as sugar, new research has been released that shows that the body does digest HFCS differently than regular sugar and can result in higher blood glucose levels after eating, which everyone knows can lead to type II diabetes.
Also, It increases triglycerides, boosts fat-storing hormones, and drives people to overeat and gain weight.
Try to avoid HFCS as much as possible.
Look at ingredient labels; especially in breads and condiments, HFCS are in products you would not think of, like the whole-wheat burger buns or low-fat salad dressing you thought was a healthy choice.
2.
Shortening: Any foods with shortening or partially hydrogenated oil in the ingredients contain trans fats.
These are a definite no-no.
Trans fats are the worst type of fat for you body and are a man-made fat used for products that need to be stable on a shelf.
This means these types of fats can show up in a lot of the processed products.
They cause artery clogging, obesity, and increase your risk of metabolic syndrome.
Choose healthier fats such as monounsaturated fats and omega-3 fatty acids.
These can be found in olive and peanut oils, eggs, and fatty fish such as salmon.
Stay clear of any product that has the words "partially hydrogenated oil" in the ingredient list.
Even if the Nutrition Facts says 0g trans fat, if it is in the ingredients, it is in the food! 3.
White flour, pasta, and bread: These types of grains have been stripped of all the essential nutrients of the grain and then added back in- hence the name 'enriched' all-purpose flour.
Anything with the word 'enriched' has been processed so much is loses its nutrients and then they are added back in after processing.
This process removes mostly all of the health fiber of the grain as well as many vitamins and minerals.
It is also very easy for your body to digest because everything has been removed.
But, it is TOO EASY for your body and can send your blood sugars skyrocketing.
It also does not leave you feeling very satisfied.
Replace processed grains in your diet with whole-grains like brown rice, whole wheat bread and pastas, barley, oatmeal, and quinoa.
When buying starches, always look for 'whole-wheat' or a 'whole-grain' to be listed as the first ingredient.
4.
Sodium: Look out for anything with the word 'sodium'.
Sodium nitrates, sodium nitrites, and sodium benzoate are all food additives that have been linked to metabolic syndrome and cancer.
Also, added sodium to processed food can really add up in your diet.
Processed foods contain high levels of sodium, that when eaten on a regular basis can cause blood pressure and heart problems in the long run.
You should keep you sodium levels under 2,400mg per day, while one frozen meal, while may seem healthy, can have up to 1,000mg per meal! 5.
Butylated Hydroxyanisole (BHA): BHA can also potentially cause cancer, however it has been deemed safe by the FDA.
The role of BHA is to help food from spoiling and food poisoning.
However, it has been shown to be a major endocrine disrupter and can mess with your hormone levels.
Personally, I avoid it as much as I can, but still buy occasional canned goods etc.
BHA still needs to be researched more to find out how harmful its effects can be, but if you can avoid it, do! Here is a great recipe from Vegetarian Times, using whole ingredients tat have only been minimally processed or not at all! You won't spot any of the 5 ingredients to avoid in this meal! Mushroom-Stuffed Mushrooms with Wild Rice and Goat Cheese One of these generously filled portobellos makes a satisfying main dish.
The mushrooms can be assembled up to two days ahead, wrapped individually in plastic wrap, and refrigerated.
Ingredient List Serves 4 • 2 Tbs.
olive oil, divided • 1 small onion, finely chopped (1 cup) • 6 oz.
button or white mushrooms, chopped (1 1/2 cups) • 1 clove garlic, minced (1 tsp.
) • 1/4 tsp.
salt • 1 cup cooked wild rice • 2 oz.
herbed goat cheese, crumbled (1/2 cup) • 4 large portobello mushrooms, stems and gills removed • 12 cherry tomatoes, halved • 2 Tbs.
lemon juice • 4 tsp.
fine breadcrumbs, divided • Chopped fresh parsley, for garnish Directions 1.
Preheat oven to 425°F.
Coat baking sheet with cooking spray.
2.
Heat large, deep skillet over medium heat.
Add 1 Tbs.
oil, and swirl to coat pan.
Add onion and cook 5 minutes, or until onion becomes translucent, stirring often.
Stir in button mushrooms, garlic, and salt, and cook 8 to 10 minutes, or until mushrooms are soft and most of liquid is evaporated, stirring frequently.
Stir in rice, and cook 1 to 2 minutes longer, or until heated through.
Remove from heat, and stir in goat cheese.
3.
Fill each portobello with about 1/3 cup filling mixture.
Toss tomatoes with lemon juice in bowl, and lay tomato halves cut-side up over tops of filled portobellos.
4.
Place stuffed portobellos on baking sheet greased with remaining 1 Tbs.
oil, and sprinkle each with 1 tsp.
breadcrumbs.
Bake 30 to 35 minutes, or until mushrooms are cooked through and breadcrumbs are golden.
Sprinkle with parsley.
Nutritional Information Per SERVING: Calories: 227, Protein: 9g, Total fat: 10.
5g, Saturated fat: 3g, Carbs: 25g, Cholesterol: 7mg, Sodium: 229mg, Fiber: 4g, Sugars: 7g
My philosophy has always been "everything in moderation", but there are a few things that you should try to keep out of your diet as much as possible.
Everything else, which you may have considered 'bad' or 'off-limits' in the past, may be able to be incorporated into your diet, just as long as it is in MODERATION! Lets take a look at the top 5 food ingredients to AVOID: 1.
High Fructose Corn Syrup: HFCS is in almost everything, and is one you will need to look at ingredient labels to find.
It is a refined grain, and while the Corn Association of America, has tried to claim that HFCS is the same as sugar, new research has been released that shows that the body does digest HFCS differently than regular sugar and can result in higher blood glucose levels after eating, which everyone knows can lead to type II diabetes.
Also, It increases triglycerides, boosts fat-storing hormones, and drives people to overeat and gain weight.
Try to avoid HFCS as much as possible.
Look at ingredient labels; especially in breads and condiments, HFCS are in products you would not think of, like the whole-wheat burger buns or low-fat salad dressing you thought was a healthy choice.
2.
Shortening: Any foods with shortening or partially hydrogenated oil in the ingredients contain trans fats.
These are a definite no-no.
Trans fats are the worst type of fat for you body and are a man-made fat used for products that need to be stable on a shelf.
This means these types of fats can show up in a lot of the processed products.
They cause artery clogging, obesity, and increase your risk of metabolic syndrome.
Choose healthier fats such as monounsaturated fats and omega-3 fatty acids.
These can be found in olive and peanut oils, eggs, and fatty fish such as salmon.
Stay clear of any product that has the words "partially hydrogenated oil" in the ingredient list.
Even if the Nutrition Facts says 0g trans fat, if it is in the ingredients, it is in the food! 3.
White flour, pasta, and bread: These types of grains have been stripped of all the essential nutrients of the grain and then added back in- hence the name 'enriched' all-purpose flour.
Anything with the word 'enriched' has been processed so much is loses its nutrients and then they are added back in after processing.
This process removes mostly all of the health fiber of the grain as well as many vitamins and minerals.
It is also very easy for your body to digest because everything has been removed.
But, it is TOO EASY for your body and can send your blood sugars skyrocketing.
It also does not leave you feeling very satisfied.
Replace processed grains in your diet with whole-grains like brown rice, whole wheat bread and pastas, barley, oatmeal, and quinoa.
When buying starches, always look for 'whole-wheat' or a 'whole-grain' to be listed as the first ingredient.
4.
Sodium: Look out for anything with the word 'sodium'.
Sodium nitrates, sodium nitrites, and sodium benzoate are all food additives that have been linked to metabolic syndrome and cancer.
Also, added sodium to processed food can really add up in your diet.
Processed foods contain high levels of sodium, that when eaten on a regular basis can cause blood pressure and heart problems in the long run.
You should keep you sodium levels under 2,400mg per day, while one frozen meal, while may seem healthy, can have up to 1,000mg per meal! 5.
Butylated Hydroxyanisole (BHA): BHA can also potentially cause cancer, however it has been deemed safe by the FDA.
The role of BHA is to help food from spoiling and food poisoning.
However, it has been shown to be a major endocrine disrupter and can mess with your hormone levels.
Personally, I avoid it as much as I can, but still buy occasional canned goods etc.
BHA still needs to be researched more to find out how harmful its effects can be, but if you can avoid it, do! Here is a great recipe from Vegetarian Times, using whole ingredients tat have only been minimally processed or not at all! You won't spot any of the 5 ingredients to avoid in this meal! Mushroom-Stuffed Mushrooms with Wild Rice and Goat Cheese One of these generously filled portobellos makes a satisfying main dish.
The mushrooms can be assembled up to two days ahead, wrapped individually in plastic wrap, and refrigerated.
Ingredient List Serves 4 • 2 Tbs.
olive oil, divided • 1 small onion, finely chopped (1 cup) • 6 oz.
button or white mushrooms, chopped (1 1/2 cups) • 1 clove garlic, minced (1 tsp.
) • 1/4 tsp.
salt • 1 cup cooked wild rice • 2 oz.
herbed goat cheese, crumbled (1/2 cup) • 4 large portobello mushrooms, stems and gills removed • 12 cherry tomatoes, halved • 2 Tbs.
lemon juice • 4 tsp.
fine breadcrumbs, divided • Chopped fresh parsley, for garnish Directions 1.
Preheat oven to 425°F.
Coat baking sheet with cooking spray.
2.
Heat large, deep skillet over medium heat.
Add 1 Tbs.
oil, and swirl to coat pan.
Add onion and cook 5 minutes, or until onion becomes translucent, stirring often.
Stir in button mushrooms, garlic, and salt, and cook 8 to 10 minutes, or until mushrooms are soft and most of liquid is evaporated, stirring frequently.
Stir in rice, and cook 1 to 2 minutes longer, or until heated through.
Remove from heat, and stir in goat cheese.
3.
Fill each portobello with about 1/3 cup filling mixture.
Toss tomatoes with lemon juice in bowl, and lay tomato halves cut-side up over tops of filled portobellos.
4.
Place stuffed portobellos on baking sheet greased with remaining 1 Tbs.
oil, and sprinkle each with 1 tsp.
breadcrumbs.
Bake 30 to 35 minutes, or until mushrooms are cooked through and breadcrumbs are golden.
Sprinkle with parsley.
Nutritional Information Per SERVING: Calories: 227, Protein: 9g, Total fat: 10.
5g, Saturated fat: 3g, Carbs: 25g, Cholesterol: 7mg, Sodium: 229mg, Fiber: 4g, Sugars: 7g
Source...