Nutrition that Does More Harm than Good

My Yoga Online - Food companies go out of their way to repackage and market their processed food items as nutritious and 'healthy'. These marketing strategies are rarely followed by improvements in the actual food quality. Therefore, we need to be diligent in knowing exactly what we are buying and putting into our bodies. Just by carefully reading and understanding food labels, you can empower your nutritional decisions. Here is simple list of food items we should avoid and replace as these common ingredients offer little to no health benefits and, in fact, may produce chronic health problems with regular consumption.

*Unhealthy Saturated Fats
Unsaturated fats come in many forms with some being more unhealthy than others. Unsaturated fats are any fats that are solid at room temperature. These fats typically have a negative effect on the body including the development of cardiovascular and circulatory conditions. The primary unsaturated fats to avoid/reduce are animal-based fats (meat and dairy) and 'trans fats' or hydrogenated oils. Hydrogenated vegetable oils have been processed so they have a solid consistency at room temperature and are a cheap substitute for more naturally occurring saturated fats like butter. Be mindful in reading foods labels as manufacturers are aware that people are now avoiding 'trans fats' and now reword these hydrogenated fat ingredients to hide them in the food labels.

*Simple Sugars
Simple sugars have a strong negative effect on blood sugar and hormone levels. These sugars quickly pass through the digestive system and create a roller coaster effect on the body's metabolic pathways. Simple sugars come a variety forms/names that should be avoided including: sugar, glucose, corn syrup, malt syrup, glucose-fructose, cane sugar. Just because it may say 'organic' doesn't mean it is good for you. Simple sugar is simple sugar! Great alternatives to simple sugars that offer a better way of satisfying sweet toothes are honey, agave (syrup), stevia, maple syrup, rice syrup and date sugar.

*High Sodium Intake
The high consumption of sodium has shown to increase blood pressure which can place the cardiovascular system at risk. Almost all premade/processed foods contain unnecessarily high levels of sodium to improve the taste quality. Our society has become very accustomed to sodium and most people have a difficult time enjoying food without this flavor 'enhancer'. Monitor your sodium intake by avoiding processed and prepackaged foods. Cooking foods from scratch with fresh ingredients helps control your sodium intake and allows you to explore other more engaging means of making foods flavorful. Many prepared spice and herbal alternatives are also available to help you shed the use of salt in your diet.

*Artificial Sweetners
Food manufacturers have tried to appeal to the public's interest in healthy alternatives by producing substitutes for sugar and other sweetners. Although these artificial sweetners reduce the consumption of simple carbohydrates, they appear to be presenting other long term health effects. Rather than waiting to see how these sweetners eventually act on society's health, one should just make a point of eliminating these chemical additives from one's diet. Look carefully for the following artificial sweetners in processed items: saccharin, aspartame, cyclamate.

Reading food labels is the first step to changing your dietary health. Know what ingredients mean and what they offer your body. Shift away from food items containing preservatives and other unwanted chemicals. Here is a list of additional items to watch for when reading labels:

*In avoiding artificial additives, watch out for labeling like 'flavor' and 'color'. Unless these items are specifically addressed as naturally occurring, move on to a better choice.

*For those still consuming meat products, be particularly mindful of 'nitrates' in what is supposed to be smoked-meat products like ham and bacon. Look for naturally wood-smoked products only.

*Added vitamins can often be mistaken for additives. Thiamin hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate, and zinc oxide are the scientific labels for common vitamins and minerals.

*Be mindful of 'amount per serving' when reading sugar, calorie, sodium and other component proportions. Often, the serving sizes are truly unrealistic for the average individual. When reading the labels, start with the 'amount per serving' and roughly readjust to the true serving size you would consume. You may find that the daily value % of unwanted items like sodium and sugar intake then sky rocket.

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Top Foods to Heal, Balance, and Nourish

My Yoga Online - For anyone feeling that their nutrition plan is lacking in offering optimal health benefits, here is our top 7 food items that should be added to one's diet. With this initial foundation of dietary changes, most people experience profound changes in their health and daily living: increased energy levels, improved digestion and gastrointestinal health, improved body weight management, increased immunity, reduction in chronic health conditions.

1) Whole Grains
*The majority of processed foods contain versions 'enriched white flour'. This highly processed flour contains little value in terms of fiber and carbohydrate quality. Replace as much as possible white flours with WHOLE GRAIN flours. Switch from white rice to brown or wild rice. Pasta now comes a great variety of whole wheat, multigrain, and even quinoa-based. When dining out, ask for these high fiber options as more restaurants are becoming more accommodating to those wishing for healthier alternatives. Shift from the habit of eating white bread and croissants, and feed your body with fiber-dense grains and flours.

2) Leafy Greens
*Green leafy vegetables are so readily available and so highly nutritious, however most people do not eat enough of them. Studies continuously confirm that populations that eat a diet high in green leafy vegetables run a far lower risk of heart disease and cancer. Fresh raw green leafy vegetables contain high doses of chlorophyll, easily digestible proteins, enzymes and a wide range of vitamins and minerals. These particular vegetables act as mini-transfusions for the blood, a health tonic for the brain and immune system and a cleanser of the kidneys. Try any of the following: rocket, spinach, dandelion greens, kale, watercress, parsley, lettuce, endive, chicory, broccoli sprouts and mustard sprouts.

3) Raw Nuts
*Raw nuts are excellent sources of protein, minerals, healthy mono-unsaturated fats and other nutrients as well they're good for promoting a healthy cardiovascular system. Consuming nuts has shown to lower the risk of heart disease, lower “LDL” (bad) cholesterol, and aids in reducing body fat and managing body composition. Consuming a small quantity of nuts between or prior to meals helps reduce hunger and increases the feeling of satiety, thus reducing the incidence of over eating. Nuts with the best nutrient value are walnuts, almonds, pecans, and cashews.

4) Omega oils
*A regular consumption of omega oils has shown to reduce bad cholesterol, reduce blood pressure and improve circulatory health. Our preferred source of omega oils is from flax seed. Flax seed oil can be consumed directly as prepared oils or as ground seed. Flax seed contains high levels of alpha linolenic acids, which is a type of plant-derived omega 3 fatty acid, similar to those found in fish. Regular intake of flax seed may also keep platelets from becoming sticky in the circulatory system therefore reducing the risk of heart attacks. Flax seed also contains a balanced level of soluble and insoluble fiber that, together, act as a natural cleanse and detoxifier.

5) Quinoa
*Quinoa is a gluten-free seed from South America that is high in protein, iron, phosphorous, B-vitamins and vitamin E. It has more calcium than milk, and has more protein than any other grain. Unlike most other vegetable-protein sources, quinoa is complete in all the necessary amino acids for cellular development, therefore it is an ideal protein for vegetarians. Although it is botanically a seed and not a grain, it is used in place of rice and is excellent in cold salads, cereals, with curries and satays, and, when ground as flour, in breads and cakes.

6) Sweet Potatoes and Yams
*Along regular potatoes are nutritious (when eaten with the peel), they pale in comparison to the level of nutrients of sweet potatoes and yams. Sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene, vitamin C, and vitamin B6. When comparing the fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium of sweet potatoes to other vegetables, the sweet potato ranked highest in nutritional value.

7) Herbal Teas
*Daily consumption of herbal teas is an easy way to dramatically increase your intake of antioxidants. Green tea, rooiboos, and honey bush teas offer the highest levels of antioxidants which promotes enhanced repair of cellular tissues from free radical damage. Have a glass of herbal first thing in the morning to aid in digestive mobility and continue to replace coffee, pop, and other caffeinated beverages throughout the day with these high-nutrient teas.

By adding these foods to your nutritional plan, you will create a powerful foundation towards healthy living. You can then build on these nutritional enhancements by gradually adding more and more vegetables, fruits, and super foods into your diet. Gradually, you will develop a cleaner diet free of processed foods, additives, and by products. Develop a conscious appreciation of what is going into your body. Go past the desire of satisfying only the taste buds and satisfy the requirements of the entire system. Eat to nourish, eat to heal, eat with mindfulness.