Signed in as:
filler@godaddy.com
Join Us
Pre-Order Your Copy
Your support and contributions will enable us to meet our goals and fund our mission.
Ingredients to Avoid Because Your Health Depends on it
Ultra Processed Foods (UPF's)
Ultra-Processed Foods, (UPF’s) are Public enemy #1 when it comes to nutrition and health. They are Industrially produced edible substances that have been engineered or modified in some way, and designed solely to increase profits for food manufacturers. They typically have five or more ingredients and include many additives not typically used in home cooking, UPF’s are known to cause weight gain, heart disease, diabetes, mental disorders and more. The following additives should be avoided so C
Preservatives to Avoid
- Sodium Nitrite and Sodium Nitrate.
- BHA & BHT (Butylated hydroxy anisole (BHA) and butylated hydroxytoluene (BHT))
- Potassium Bromate (other names it goes by: bromic acid, potassium salt, bromated flour, “enriched flour”).
- High Fructose Corn Syrup (other names it goes by: glucose syrup, corn sugar, fruit fructose, iso-glucose)
- Trans Fat or Hydrogenated Vegetable Oil (other names it goes by: shortening, partially hydrogenated [soy, palm, corn, etc.] oil).
Artificial Colors & Sweeteners
- Artificial Food Coloring / Food Dyes (other names it goes by: Blue 1 and 2 – E133, green 3, red 3, red 40 and yellow 6 – E110, yellow tartrazine – E102)
- Aspartame, Equal, Sucralose, Splenda, Saccharin, Sweet N Low, NutraSweet
- Evaporated Cane Juice
- Agave Nectar(or Agave Syrup
- Brown Rice Syrup
- Fruit Juice Concentrate
- Maltodextrin
- Barley Malt Syrup
Emulsifiers
- Lecithin
- Carrageenan
- Guar gum
- Xanthan gum
- Polysorbates
- Celluloses, incl. carboxymethylcellulose.
- Mono- and diglycerides of fatty acids
- Sucrose esters and sucro-glycerides
- Polyglycerol esters of fatty acids
- Polyglycerol polyricinoleate
- Stearoyl lactylates
- Sorbitan esters
- Chicory Root Extract (Inulin)
Refined Grains
Examples include white flour, white bread, breakfast cereals
Seed Oils
Including Canola, Sunflower and Sesame. Replace with Olive, Avocado & Coconut
Added Sugar
Syrup, honey, concentrated fruit juices and anything listed as added sugar.
A Few Statistics about UPFs
UPFs = Ultra Processed Foods
Obesity
- Obesity rates in the U.S. have tripled in the last 60 years, with a current national rate of around 43%
- Childhood obesity has more than tripled from 5% in the 1970s to 19% in 2020
- Severe obesity, also known as morbid obesity, has risen tenfold in the last 60 years, and was surveyed at around 10% in 2017-2018
- Obesity rates vary across different demographics and states, with the South having the highest regional rate and the Northeast the lowest.
Consumption
- UPF consumption increased by about 400% over the past 70 years and coincides with the rise in national health issues (ballardbrief.byu.edu)
- The introduction and skyrocketing consumption of UPF foods in the US are strongly and positively correlated with the nation's rising obesity epidemic.
- Today, UPFs dominate American food supply, accounting for over 55% of total daily calories. (ScienceDirect.com)
Disease
·Obesity is linked to several serious diseases, including type 2 diabetes and heart disease, as well as certain types of cancer.
- Obesity is linked to several serious diseases, including type 2 diabetes and heart disease, as well as certain types of cancer.
- Obesity increases the risk of hospitalization after a COVID-19 infection, with around 30% of COVID-19 hospitalizations attributed to obesity between March 2020 & November 2020
Feel Fabulous with Food
A Strategy for Success
See Nova classification system for food for more information.
References
Additional Research for Deeper Dive
Build Movement Into Your Life
Build Health By Adding Activity Into Your Daily Routine
Moving your body Improves flexibility and mobility while energizing your muscles, stimulating your lymphatic systems, releasing toxins, decreasing inflammation, improving blood pressure, circulation, and sleep, and decreases chances of dementia.
Suggested Guidelines
- Make a commitment to be MORE active and work out 4-5 times a week.
- Create a routine inclusive of each of the following groups :
Weightlifting 40-80 min/week
Weightlifting 40-80 min/week
Weightlifting 40-80 min/week
Description: Resistance training that builds muscle mass, strength, and endurance through lifting weights or resistance bands.
Health benefits: Increases muscle mass, improves bone density, and boosts metabolism.
Estimated Calories burned (30 minutes): 150-250 calories
NOTE: If you are looking for inspiration and reason to build your muscle mass, check out the book, On Muscle by Bonnie Tsui.
Yin Yoga 30-60 min/week
Weightlifting 40-80 min/week
Weightlifting 40-80 min/week
Description: A meditative style of yoga, holding gentle floor poses for several minutes, surpassing muscles and targeting connective tissue to release physical tension stored in the fascia.
This practice involves the following:
- Finding a comfortable pose by using props to get to about 70% of your ability,
- Finding stillness
- Staying in the pose for a period of 2-10 minutes time depending on capability and difficulty
Health benefits: Promotes relaxation, increase flexibility, improves joint mobility, releases physical tension in the fascia, supports stress relief, reduces anxiety and promotes a deep sense of calm.
NOTE - See Resource D for pose descriptions and benefits or click the button to access Yin Yoga and other Workouts on JNC Better Living's You Tube Channel.
Dynamic Stretching & Low Impact 30-60 min/week
Here are some examples to choose from:
- Lunges
- Arm Circles
- Windmills - bending at the waist and bringing hands to opposite toes
- Inchworm - from standing bend forward, then walk hands out to plank, then walk hands back and stand uo
- Standing and stretching sideways
- Yoga: Flow from Warrior 2 to Reverse Warrior to Side Angle
- Pilates - Low-impact exercise emphasizing core strength, flexibility, and body control through precise movements.
- Tai Chi - Low-impact, slow-moving movement combined with meditation and breathing for relaxation, balance, and flexibility.
Health benefits: Improves cardiovascular fitness, boosts coordination, strengthens core, improves flexibility, and enhances posture.
Estimated Calories burned (30 minutes): 100-300 calories
Moderate/Vigorous Cardio 30 min, 4x per week
Things like Swimming, Biking, Running, Hiking, Rowing, etc.
A moderate type of activity gets you breathing harder and sweating, allowing you to talk but not sing.
Vigorous-intensity pushes you harder so you can only speak in short phrases.
Target heart rate can be calculated by taking 50-70% of maximum heart rate
Maximum Heart Rate = Your Age - 220