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| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
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| Eco Friendly Products for Health and Wellness. Click Here! Weight Loss! Earn Income! Start today! |
Day 30 – Junk Food
Imagine heaping your pet’s dish with French fries, pizza, ice cream, and topped with a
soda poured over it. Pretty awful, yet it shows how most people feed their pets a
more nutritious diet than themselves. There is an epidemic of junk food in this
country, and, it is taking its toll on our kids and us.
Let’s look at a couple of definitions of junk food. One would be food that has a limited
nutritional value, such as foods that are high in salt sugar, fat and low in nutritional
content. It also offers little in terms of protein, vitamins or minerals, thus the term
“empty calorie.”
Get in the habit of reading labels. If any of the first three ingredients are sugar, salt or
fat, then it is a pretty good bet you should avoid it as junk food. Check for the
number of fat grams per serving also and avoid any serving over 5 or 6 grams of fat if
possible.
Fiber content is also very important. Look for a fiber content of at least 2 grams per
serving. Fiber helps fill you up and slows the absorption of sugar in your system to
give you sustained energy.
In nature, if a food is kept on shelf too long, it is no longer fit for consumption, so it
spoils, and is susceptible to insects and bacteria. When the additives are added,
however, the insects and bacteria find the food too poisonous and noxious and can’t
survive in it. That is how many preservation additives work. The nutritional value is
already compromised, regardless, and do you really want to eat food that toxic?
What is added to processed food is as bad aswhat is usually removed during the
processing -- fiber, vitamins, nutrients and minerals destroyed during the refining
process. Even though some foods try to add some back with a few “fortified vitamins
and minerals,” nothing can replace the hundreds or thousands of nutrients destroyed.
By some estimates over 90% of the American food spending is going toward junk
food. The single most important impact on your weight loss would be to stop eating
junk food.
Here are some guidelines for avoiding junk food:
• Avoid most food in fast food restaurants, especially anything that has been
fried or is on white bread.
• Avoid vending machine food except for the occasional apple, if you can find it.
• Avoid pastries, cakes, and cookies. They are made with white flour that is
digested too rapidly and will send the blood sugar soaring.
• Avoid white bread, soft drinks, ice creams, cakes, biscuits, candy, sweets,
chocolates, bottled drinks, juices. In fact, all the food shelves in a supermarket or
grocery store are best avoided -- except the fresh food section!
• Avoid most prepackaged “convenience” foods.
Another way of describing junk food is to consider the following definition: "Any man-
made digestible, or partially digestible substance lacking sufficient enzymes or the
enzyme producing ingredients required to breakdown the host substance, thus calling
upon the body to produce the appropriate necessary enzymes on its own.”
Whole or unprocessed foods contain sufficient enzymes for healthy digestion. Most
processed foods do not.
With this newfound understanding of “junk food,” the next time you consider a soda
and a candy bar, envision sharing it with your dog. If you don’t think it would be
healthy for him, it probably won’t be healthy for you. By the way, never feed your dog
chocolate -- It is poison for him.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Breakfast: whole-grain English muffin topped with Eggbeater, cantaloupe, and
skim milk, coffee with fat-free creamer = 1 carb, 1 protein, 1 fruit, 1 dairy
Snack: fruit smoothie = 1 fruit, 1 dairy
Lunch: grilled tofu, brown rice, stir fried vegetables (low fat) = 1 veg., 1
protein, 1 carb
Snack: cup of tomato soup, whole-grain crackers = 1 veg., 1 carb
Dinner: barbecued chicken, low-fat potato salad, salad, squash =1 protein, 2
veg., 1 carb
Total = 3 proteins, 4 carbs (starchy), 4 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
The biggest adventure you can ever take is to live the life of your dreams.
~Oprah Winfrey, O Magazine
Imagine heaping your pet’s dish with French fries, pizza, ice cream, and topped with a
soda poured over it. Pretty awful, yet it shows how most people feed their pets a
more nutritious diet than themselves. There is an epidemic of junk food in this
country, and, it is taking its toll on our kids and us.
Let’s look at a couple of definitions of junk food. One would be food that has a limited
nutritional value, such as foods that are high in salt sugar, fat and low in nutritional
content. It also offers little in terms of protein, vitamins or minerals, thus the term
“empty calorie.”
Get in the habit of reading labels. If any of the first three ingredients are sugar, salt or
fat, then it is a pretty good bet you should avoid it as junk food. Check for the
number of fat grams per serving also and avoid any serving over 5 or 6 grams of fat if
possible.
Fiber content is also very important. Look for a fiber content of at least 2 grams per
serving. Fiber helps fill you up and slows the absorption of sugar in your system to
give you sustained energy.
In nature, if a food is kept on shelf too long, it is no longer fit for consumption, so it
spoils, and is susceptible to insects and bacteria. When the additives are added,
however, the insects and bacteria find the food too poisonous and noxious and can’t
survive in it. That is how many preservation additives work. The nutritional value is
already compromised, regardless, and do you really want to eat food that toxic?
What is added to processed food is as bad aswhat is usually removed during the
processing -- fiber, vitamins, nutrients and minerals destroyed during the refining
process. Even though some foods try to add some back with a few “fortified vitamins
and minerals,” nothing can replace the hundreds or thousands of nutrients destroyed.
By some estimates over 90% of the American food spending is going toward junk
food. The single most important impact on your weight loss would be to stop eating
junk food.
Here are some guidelines for avoiding junk food:
• Avoid most food in fast food restaurants, especially anything that has been
fried or is on white bread.
• Avoid vending machine food except for the occasional apple, if you can find it.
• Avoid pastries, cakes, and cookies. They are made with white flour that is
digested too rapidly and will send the blood sugar soaring.
• Avoid white bread, soft drinks, ice creams, cakes, biscuits, candy, sweets,
chocolates, bottled drinks, juices. In fact, all the food shelves in a supermarket or
grocery store are best avoided -- except the fresh food section!
• Avoid most prepackaged “convenience” foods.
Another way of describing junk food is to consider the following definition: "Any man-
made digestible, or partially digestible substance lacking sufficient enzymes or the
enzyme producing ingredients required to breakdown the host substance, thus calling
upon the body to produce the appropriate necessary enzymes on its own.”
Whole or unprocessed foods contain sufficient enzymes for healthy digestion. Most
processed foods do not.
With this newfound understanding of “junk food,” the next time you consider a soda
and a candy bar, envision sharing it with your dog. If you don’t think it would be
healthy for him, it probably won’t be healthy for you. By the way, never feed your dog
chocolate -- It is poison for him.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Breakfast: whole-grain English muffin topped with Eggbeater, cantaloupe, and
skim milk, coffee with fat-free creamer = 1 carb, 1 protein, 1 fruit, 1 dairy
Snack: fruit smoothie = 1 fruit, 1 dairy
Lunch: grilled tofu, brown rice, stir fried vegetables (low fat) = 1 veg., 1
protein, 1 carb
Snack: cup of tomato soup, whole-grain crackers = 1 veg., 1 carb
Dinner: barbecued chicken, low-fat potato salad, salad, squash =1 protein, 2
veg., 1 carb
Total = 3 proteins, 4 carbs (starchy), 4 veg., 2 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
The biggest adventure you can ever take is to live the life of your dreams.
~Oprah Winfrey, O Magazine
| Download the full 90 Day Program in PDF-Click Here |