As I’m sitting here writing this week’s Guide to Good Health, I found myself starting to stew about all the bad news I’ve read lately… the FDA flunkies… the melamine-tainted infant formula… and now we hear about a major drug company that hired ghost writers to pen fake stories about Prempro and actually got them published in major medical journals!
I was definitely starting to feel like Mr. Scrooge. Bah, Humbug.
But then I remembered it’s the holidays.
I tried to think about all the good there is in life to enjoy. I remembered my family’s healthy traditions, like my mom making delicious whole wheat stuffing every year during the holidays. And so, now that I’ve overcome my ‘Bah, Humbug’ moment, I figured it’s time to remind you of all the things you can do to have a healthy and happy 2009 :
- Eat all the fresh fruits & veggies you want. Go for organic or unsprayed. And get lots of different colors.
- Drink lots of water, including herbal teas (you can sweeten teas with 100 percent fruit juice or the herb stevia).
- Eat fish weekly (strive for 3 times a week). Got to get those omega fatty acids that benefit everything from brain function to your skin.
- Beef and chicken are okay too (always organic) to get your L-carnitine. (Remember, from the 11-6-08 Guide to Good Health, the amount of L-carnitine in your body is directly related to your energy level. It’s a key player in helping your body turn fat into energy.)
- Go ahead and enjoy eggs for breakfast! But go for organic, free-range, of course. And keep the yolk intact while cooking as it retains more nutrients this way.
- Breads that say 100 percent stone ground wheat (or other whole grains like brown rice, whole wheat, barley, oats) are all good sources of fiber. This will help clear out unwanted toxins from your system.
- Pasta is fine (go for spinach, artichoke, or 100% whole wheat). Again, a diet high in fiber will help keep your system clear of any toxins or preservatives that may have snuck into your diet.
- Extra virgin olive oil is great for cooking.
- For a sweet treat, try frozen fruit juice popsicles. Make your own! Natural popcorn also makes a great snack.
Now—on to the things you’ll want to avoid.
I do have a little of Mr. Scrooge still in me, I guess. Here’s a quick list of the kinds of foods you’ll want to avoid in 2009:
- Soy products (it’s hardly a ‘health’ food and can be especially bad for children)
- Toss all the margarine products and go for the butter instead. Margarine and partially hydrogenated foods (such as baked goods, cookies, candy, chips, etc.) change into chemicals in the body. This contributes to the formation of free radicals.
- Caffeine, alcohol, and nicotine (this one’s obvious)
- Fried foods or processed lunch meat (or any nitrate product) as these foods also allow more free radicals to roam in your body.
- Artificial sweeteners (like aspartame and splenda) because no matter how much you dress them up, they’re still chemicals and don’t belong in your body.
- Milk (it contains trace antibiotics. It’s tough to digest. And it’s linked to a whole slew of diseases). Rice, soy, almond, or oat milk are healthier alternatives if you can find them.
- Canned foods (especially aluminum…it leaches into your food!)
- Chlorinated water (Go for natural spring water instead.)
As a general note, avoid mixing proteins with sugars, fruit or starches in the same meal. This is tough to do all the time. But it helps aid in your digestion and you’ll absorb more nutrients from your food. As a final note…
I’m all for New Year’s Resolutions… but don’t go cold turkey
It won’t work.
Diet programs make their money by telling you it’s all or nothing. You’re either counting calories or you aren’t.
But Rome wasn’t built in a day. Real change takes time. Trying to go cold turkey and give up your caffeine or sugar habit in one day will probably lead to failure. So, take your time. Give yourself a few weeks to implement these healthy changes.
Even if you have the occasional slip, don’t give up. In just a few months, you’ll feel better and you’ll be far more likely to stick to the plan.
Here’s to a healthy and happy 2009!
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