Whatever your reason is for wanting to make a change in your life, you’re not alone! Every day, thousands of people make the decision to start eating better and healthier.
But you sure ask yourself lots of questions like
- What is CRAP food?
- Does my body need milk?
- Can I live without cheese?
- How to make time to cook it all fresh?
- Is the food pyramide the thing to go for?
I’m not a doctor nor a nutritionist, but I’m a mom 😉 which means went through lots of information to check out what is the right thing for my baby. And with that I learned some things on my way. Here’s a quick guide if you want to change your food habits.
Number one: What is CRAP foods?
I am sure you are an intelligent person. So if you know which food is crap. You should just simply skip it. What can sound hard in the beginning is a relief (I promise) later. I can speak for myself and I was a candy/chocolatebar-junkie since I was a little girl. And I never ever thought that I could go without these. But I do and I am so happy about that. I don’t need those things anymore. So here’s my crap food list, things to avoid. Do not eat this or just very seldom.
- Fastfood (avoid Mc Donalds and Burger King) you can do your own yummie french fries and burgers!
- Frozen ready made meals (Finished product meals to buy)
- Sodas (Colas, Icetea and more – simply let it be or give yourself permission for one drink a month :D)
- Diary (we’ll get back to this in a second)
- Processed foods (like chicken nuggets, soda, chocolatebars)
- Pork ProductsThe huge amount of cholesterol in every pork item makes them something to avoid, although each cut is not created equally. Ribs have a higher cholesterol count than a pork chop, and one good sized strip of bacon can have 13mg of cholesterol, not to mention plenty of saturated fat and calories. If you’re truly in love with the stuff, consider to cut it back or sticking with leaner varieties. (source)
Here’s what CRAP means
- C – Carbonated Drinks
- R – Refined Sugar
- A – Artificial Sweeteners and Artificial Colors
- P – Processed Foods
and eat more FOOD
- F – Fruits and Vegetables
- O – Organic Lean Proteins
- O – Omega 3 Fatty Acids
- D – Drink Water
So if you’re a slowstarter just try skipping these crap products and eat more veggies and fruits instead! Here are delicious vegan food ideas.
Want to know more about that whole nutrition-thing? Go ahead!
Number two: Does my body need milk?
According to Dr. Willett, who has done many studies and reviewed the research on this topic, there are many reasons to pass up milk, including:
1. Milk doesn’t reduce fractures. Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the Nurses’ Health Study dairy may increase risk of fractures by 50 percent!
2. Less dairy, better bones. Countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis.
3. Calcium may raise cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man’s risk of prostate cancer by 30 to 50 percent. Plus, dairy consumption increases the body’s level of insulin-like growth factor-1 (IGF-1) — a known cancer promoter.
4. Calcium has benefits that dairy doesn’t. Calcium supplements, but not dairy products, may reduce the risk of colon cancer.
5. Not everyone can stomach dairy. About 75 percent of the world’s population is genetically unable to properly digest milk and other dairy products — a problem called lactose intolerance.
Based on such findings, Dr. Willet has come to some important conclusions:
• Everybody needs calcium
But probably not as much as it is in or minds. And as said you can get calcium without dairy.
• Dairy may be unhealthy
Advocating dairy consumption may have negative effects on health.
If all that isn’t enough to swear you off milk, there are a few other scientific findings worth noting. The Federal Trade Commission (FTC) recently asked the UDSA to look into the scientific basis of the claims made in the “milk mustache” ads. Their panel of scientists stated the truth clearly:
- Milk doesn’t benefit sports performance.
- There’s no evidence that dairy is good for your bones or prevents osteoporosis — in fact, the animal protein it contains may help cause bone loss!
- Dairy is linked to prostate cancer
- It’s full of saturated fat and is linked to heart disease
- Dairy causes digestive problems for the 75 percent of people with lactose intolerance. (so is my daughter)
Plus, dairy may contribute to even more health problems, like:
- Sinus problems
- Ear infections
- Type 1 diabetes
- Chronic constipation
- Anemia (in children)
It’s sad but it’s true in your milk are pesticides, hormones, antibiotics, and the effects of homogenization and pasteurization.
From an evolutionary point of view, milk is a strange food for humans. Until 10,000 years ago we didn’t domesticate animals and weren’t able to drink milk (unless some brave hunter-gather milked a wild tiger or buffalo!).
If you don’t believe that, consider this: The majority of humans naturally stop producing significant amounts of lactase — the enzyme needed to properly metabolize lactose, the sugar in milk — sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned.
Our bodies just weren’t made to diggest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods — vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.
So instead drinking milk and eating cheese you can:
• Get your calcium from food
These include dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or salmon with the bones.
• Try giving up all dairy.
That means eliminate milk, cheese, yogurt, and ice cream for two weeks and see if you feel better. You should notice improvements with your energy, and weight. Then start eating dairy again and see how you feel. If you feel worse, you should try to give it up for life.
Here’s what I did: I eat vegan since 4 months and I love it. I am healthy, I feel good, I lost weight (up to 5 kilos!), I have more energy, I now crave fruits and veggies and no longer sweets and cheese. I also did have allergies each year in spring and I am very sure that I will no longer have these now that I live vegan. But let’s see. I will sure tell you! I only realised what I’m eating when I breastfeed my baby and felt like why are we drinking away the calfs milk?
Still got milk? I hope not! Remember, dairy is not crucial for good health. I encourage you to go dairy-free and see what it does for you. The longer you go dairy-free the better it gets for you! You could start with one or two or three weeks. But I think you’ll notice a big difference when you do it for 3-4 weeks. Just try 😉
Instead of milk you sure will have a wonderful Latte Macchiato with almond milk, coconut milk, rice milk, oats milk, hazelnut milk. Just try em out and find what you like! I love rice and almond and coconut milk best!
So I’ll be doing this post in two posts. Next time I write about cheese (how I loved, loved, loved it!), the food pyramide and what it’s like to cook it all fresh everyday.