What Happens When We Stop Eating Processed Food?

What Happens When We Stop Eating Processed Food?
What Happens When We Stop Eating Processed Food?

 

We have talked (a lot) about how processed foods are chemical-laden, addictive wonders of scientific labs all over the world. Well-paid scientists the world over have, and continue to, come up with processed foods that are highly addictive and make you want to eat them again and again.

These foods are well-known to cause weight gain and all the health issues that go with it as well as causing our bodies to react to chemical additives resulting in migraines, brain fog and even some that can lead to organ failure and serious disease.

But what happens when we stop eating processed food? Aside from avoiding the negative consequences, what positive reactions can we expect from eating whole foods?

 

Here’s To Your Health

Here's To Your Health
Here’s To Your Health

Eating more fruit can lower our risk of cancer of the upper gastrointestinal tract. Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, which protect cells from damage that can cause cancer.

The role of healthy food in avoiding, controlling and/or reversing diabetes is essential. The introduction of fiber, high quality protein and fats help to maintain a slow, steady level of glucose in our system, as opposed to the “sugar rush” that is the result of sugary, low fiber and low protein processed foods.

The fiber, high quality protein and healthy fats found in whole foods help to reduce the amount of fat and cholesterol in your body by helping you feel full faster and longer than processed foods.

An interesting study showed that people who eat an ultra processed food diet tend to gain weight.
When those same people ate unprocessed whole foods, they lost weight. Intriguingly, the weight differences on the two diets occurred even though both kinds of foods had been carefully matched from a nutritional standpoint, including calorie density, fiber, fat, sugar and salt.

 

Stronger and Stronger

Stronger and Stronger
Stronger and Stronger

A diet with adequate calcium and magnesium is necessary for strong bones and teeth. Keeping the bones healthy is vital in preventing osteoporosis and osteoarthritis later in life.

High quality protein helps to build and maintain healthy muscle mass. When these proteins are paired with fiber rich carbohydrates (for energy) and healthy fats (for more energy!), they create the building blocks for strong muscles.

Water is also important when performing the exercise that builds up your core strength and muscle mass. Yes, it replaces the fluid that’s lost when you sweat but it also replenishes electrolytes, sodium and glucose. Not only that, a couple of glasses of water before exercising will lower your perceived effort while consuming water after exercise will ward off muscle cramps, remove toxins from your body and deliver the nutrients your body has burned.

Create Beauty From Within

Create Beauty From Within
Create Beauty From Within

 

Eating a whole foods diet can help cleanse toxins from your body while increasing nutrients which are essential for healthy skin. This is because the liver, kidneys, adrenals, thyroid as well as the intestines work together to make that happen. If your liver and kidneys are overtaxed trying to filter out an over consumption of toxins, it can cause skin breakouts. If your hormones are out of whack, your thyroid can’t function properly causing the skin to be dry and flaky. If the intestines are having trouble expelling waste, it can cause the skin to become thick, blemished and oily.

Whole grains such as brown rice and oats contain B vitamins, silica and zinc which can alleviate brittle and thinning hair. These B vitamins will also help to keep your lips hydrated, relieving cracking and chapping.

Vitamins K and C can be found in dark green and leafy vegetables can boost circulation and strengthen capillary walls in the skin, improving its strength and color. Potassium, such as is found in avocado, can reduce puffiness by reducing water retention. Since avocados also contain healthy fatty acids that help keep your skin soft, it sounds like a spinach/avocado smoothie is the perfect breakfast to keep you looking your best!

Tossing back a few nuts will supply your nails with some much-needed B7, zinc, iron and protein to keep them strong!

 

Happily Ever After

Happily Ever After
Happily Ever After

Antioxidants and phytochemicals found in plant based foods reduce inflammation and repair damage to brain cells while restoring balance to our neurotransmitters. Studies show this leads to reduced episodes of depression compared to those who consume more processed foods. There is even evidence that a whole foods diet can reverse depression without the aid of medication.

The proper amount of quality sleep is also important to regulate your mood. A low fiber and higher saturated fat diet has been shown to lead to a lighter and less restorative sleep, resulting in more awake time over the course of the night. Fatty foods can also be harder to digest, making it harder to fall asleep in the first place! On the other hand, eating foods rich in melatonin and magnesium, such as almonds, can improve sleep by regulating your inner clock and reducing stress hormone cortisol,

Magnesium will also help to reduce headaches.

Viva La Vida! (And Enjoy It More!)

Viva La Vida! (And Enjoy It More!)
Viva La Vida! (And Enjoy It More!)

 

So here’s the bottom line: Switching to a whole foods diet will help you lose weight faster, age slower, get fewer headaches and have better hair, skin and brain function. It will also lead to a better night’s sleep!

Think it’s hard to give up the junk? Maybe at first. That’s because many processed foods are made with “perfect” amounts of added sugar, salt, fat, and other chemicals designed to make us want more. Shockingly, studies have shown that this combination addicts us in a similar way as drugs.

But many people will testify that once they get away from processed foods, they no longer have any desire to eat them. It doesn’t mean you’ll never slip again…it just means that each time you do, you’ll enjoy it less and less, much like an ex-smoker becomes intolerant to the sight and smell of cigarettes over the course of time.

So go ahead. Climb on the bandwagon and begin to live your best life. You can do it!

All my best

Cynthia
cynthia@cynthiaeats.com

 

How Food Affects Your Brain

We hear a lot about how eating affects your health and your weight but did you ever wonder how food affects your brain? Let’s take a look at that question.

How Food Affects Your Brain
How Food Affects Your Brain

Our brain is the team leader that keeps our entire body functioning. It facilitates every process that takes place, it coordinates every action that occurs. Now, I don’t know about you but I don’t want anything murking up the driver of my car and, as it turns out, what you eat does affect your driver. A lot.

Just as our cars need regular maintenance to continue to run smoothly, our brains require a steady diet of nutrient-rich food to continue to function at an optimal level. That, of course, comes from eating high-quality food.

Welcome to “Healthy Eating 101: How Food Affects Your Brain”. Please find a seat, class has begun!

How Sugar Affects Health

How Sugar Affects Your Health
How Sugar Affects Your Health

Wait… Is Sugar A Processed Food?

Both refined sugar and high fructose corn syrup are processed from their original form (sugarcane, beets or corn) to become the easy-to-use sweeteners that we’re so familiar with. The problem is not really the processing of these products but the sheer volume at which they are added to our foods.

What are the side effects of eating too much sugar?

High sugar diets lead to an increased risk of type 2 diabetes, which increases the risk of developing Alzheimer’s disease. Studies show that increased glucose levels lead to an increased risk of Alzheimer’s disease even without diabetes being present.

Studies also show the excess consumption of fructose specifically, such as is found in high-fructose corn syrup, leads to an increased risk of dementia.

How much sugar is too much?

The American Heart Association recommends no more than 25 grams (6 teaspoons) for women and 36 grams (9 teaspoons) for men. Unfortunately, the average American consumes a whopping 108 grams (22 teaspoons) every day. That’s almost half a cup of sugar. Wondering how we’re managing to choke down that much sugar every single day? It’s really not that hard.

Traditional Coca-Cola, by their own admission, contains 65 grams of sugar in a 20 oz bottle. 13 teaspoons. With one bottle of Coke, you are well over your daily intake of sugar already and more than halfway to being an “Average American”.

I’m sure it’s no surprise to you that soda (pop, tonic or whatever your regional term for it is) has that much sugar. It’s no secret and many people have given it up completely for this very reason. But in this world of processed foods, you will find sugar in the most unlikely of places.

Pasta sauce, granola bars, instant oatmeal packets, salad dressings and breakfast cereal can all put a serious dent in your daily sugar allotment. Heck, there are some yogurts that can suck up your entire allowance!

Should I cut out sugar completely?

It’s not necessary to cut sugar out completely. Sugar and corn syrup aren’t evil villains who have it in for you. As a matter of fact, they’re here to help. Added sweeteners can enhance or mellow flavors by altering our perception of tastes but keep in mind that a little goes a long way. You can make a difference in your own diet by reading those nutrition labels so you can be aware of how much sugar you’re taking in. It might even cause you to start making your own spaghetti sauce.

The Link Between Serotonin and Depression

The Link Between Serotonin and Depression
The Link Between Serotonin and Depression

Do Processed Foods Lead To Depression?

Processed foods don’t, in and of themselves, cause depression but when we eat them we are not eating the healthy food we need to keep our serotonin at the proper level.

What is Serotonin?

Serotonin is a neurotransmitter that regulates a number of bodily functions, both physical and psychological. Low serotonin levels have been linked to poor memory, low mood, anxiety and aggression.

So How Does Serotonin Affect Depression?

While there is no direct link to low serotonin causing depression, there is a link to those who are already suffering from depression or have a family history of depression. While higher serotonin levels in this group of people don’t dissipate feelings of depression, it does provide a more positive emotional response to those feelings. In other words, they are less likely to take negative action, such as self-harm, in response to what they’re feeling.

What foods increase Serotonin?

Eating foods rich in tryptophan will help to increase serotonin levels but not all these foods will be able to cross the blood-brain barrier and actually help serotonin levels in the brain. Some foods that can pass the barrier are corn, milk and chickpeas which can be especially effective when paired with bright light and exercise.

What Other Foods Improve Brain Function?

Foods That Improve Brain Function
Foods That Improve Brain Function

The antioxidant beta-carotene that’s found in many orange and dark green produce can protect the brain against mental decline. An 18-year study showed that men who took beta-carotene supplements had sharper memory skills and less cognitive decline than their counterparts who were taking a placebo.

Consuming nuts, seeds, fish and certain oils provide omega-3 fatty acids in our diet. These lipids have anti-inflammatory and antioxidant effects that promote healthier brain cells and can lessen the deterioration of the brain.

Curcumin, which is found in turmeric, improves the function of brain neurons, strengthening and protecting them while encouraging their growth. This promotes memory and the ability to cope with mental strain.

The Bottom Line Is This…

The Bottom Line
The Bottom Line

Yes, you can eat a little more of this and a little more of that but the bottom line is this: Eating a whole foods diet is simply good for your mind, body and soul. The evidence shows that sticking to high-quality foods positively affects your brain function and emotional stability.

It’s time to take charge of your food, your health and your life. Your brain will thank you.

All my best,

Cynthia
cynthia@cynthiaeats.com

 

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