It’s mid-January, the cold weather is…cold, and just that has many people starting to slip, slide or hide their way back into the “the old me” mentality rather than that refreshed mindset of, “new year, new me” and we get it! However, when the bone chilling cold hits, cold and flu season won’t quit and our bodies are just not performing as well as they could, we may start to think about what we can do to fuel our bodies better. Without jumping into fad diets or feeding into the toxic cycle of diet culture, we can effectively look at what we are eating and how we are feeling. One way to look at this is with the mentality of nutrition expert, Dr. William Li.
Dr. William Li, is a physician, scientist, and New York Times bestselling author of, “Eat to Beat Disease” and “Eat to Beat Your Diet.” In addition to writing, speaking on podcasts, and many other TV cameo spotlights, his innovative research has contributed to over 40 new medical treatments impacting diseases like cancer, diabetes, and heart disease. Here in Vermont and at North Country Hospital we support the 3-4-50 campaign (The three behaviors that lead to the top 4 diseases and result in more than 50% of deaths in Vermonters), these include: cancer, diabetes and heart disease, making his research even more helpful to our demographic. What’s better? Dr. Li focuses on not trying to fight the food industry but making it his mission to bridge the gap between what food companies want us to think and what we truly need to be healthier humans. Dr. Li is all about eating! No restrictions! However, he tells us if we focus on adding in foods that help our bodies feel great and work more efficiently, we will likely naturally start to limit the ones that don’t make our bodies look, feel or perform well at all.
According to Dr. Li, there are so many foods we should add into our diets! From all the fun fruits we may have forgotten about like pomegranates and kiwi, to simple fruits like an apple a day. He suggests eating tomatoes, dark greens and even dark chocolate daily. (Yes, we said dark chocolate.) When we fuel our bodies with these nutrient dense foods, they all have different amazing opportunities they offer the body, and therefore our mind and health. However, he reminds people, there will be times we eat foods that aren’t great for us, but there is a reason nutrition experts, scientists, and medical professionals are urging us to limit them. Here’s some information on the top 5 areas that we can cut/limit from our diets to radically change our health – starting now!
1. Soda: The Sugar Overload. Soda is one of the most consumed beverages worldwide, yet it is also one of the unhealthiest. Regular soda contains high amounts of sugar, often exceeding 40 grams per can, (almost 10 teaspoons), which can lead to a significant overload on not just our caloric intake but our hormonal systems. This excess sugar can cause insulin resistance, leading to weight gain and increasing the risk of type 2 diabetes. Interestingly, even diet sodas or zero-calorie versions have been linked to weight gain. Research suggests that artificial sweeteners may disrupt gut bacteria, leading to metabolic changes that promote fat storage. Our gut microbiome plays a crucial role in how we process calories; if it becomes imbalanced due to artificial ingredients, we may not absorb calories efficiently but still experience weight gain. Skipping soda isn’t just a tip to tear you from your favorite drink, it’s a tip to help you feel better, inside and out!
2. Packaged “Healthy” Foods We see a label that says, “healthy,” we think, that bar, drink or cookie must be the new healthy thing! However, we now know that packaged products often contain artificial ingredients, preservatives, colors, and emulsifiers that can be detrimental to health, often making them less that “healthy” compared to their front label. For instance, common additives like high fructose corn syrup and trans fats are linked to various health issues including obesity and heart disease, which is a common health concern in our area. Processed foods often lack essential nutrients found in whole foods and are less satisfying. Instead of falling for
the consumption of “salt and vinegar flavored nuts,” or “spicy mango leather,” ask yourself if this is a real, naturally occurring food? If not, the ingredient list will probably remind you that this “healthy” snack is not so healthy.
3. Deli Meat: Many deli meats aren’t just easy and convenient ways to get protein. Unlike meat from say cooking your own chicken, deli meat can contain fillers and preservatives such as sodium nitrite, which has been classified as a potential carcinogen by the World Health Organization (WHO). These additives not only increase the sodium content but also pose long-term health risks including cancer when consumed regularly. Opting for real meat without additives is a healthier choice that avoids these risks.
4. Bottled Water: Staying hydrated is important, however, microplastics and impacts on our health are becoming a trend we don’t want to see rise. The easiest solution is to use a glass, steel/metal or ceramic water container.
5. Bring Your Own Drinks: When dining out or traveling by plane, you probably don’t think of bringing your own drinks. However fast food restaurants and planes are known for some of the least sanitary drink tanks and dispensers. Studies have shown that these tanks can harbor bacteria and other pathogens due to infrequent or poor cleaning. Bringing your own water (refill it past security at the airport) will ensure greater health.
That’s a lot of information, but there’s always a WHY when someone is telling you to try a new way! Focus on the great, fun, healthy, and delicious foods that fuel us well: fruits, vegetables, whole grains, lean meats, teas, beans/legumes and naturally occurring foods. We know that when you fill up on these, you will feel great, move better and you won’t miss the old foods that weren’t serving you well. There’s a reason to eat well!