Three Changes You Should Make For Optimal Health

Making three simple changes in the diet of both you and your family can avoid a crash course with degenerative diseases including Heart Disease, Diabetes and Cancer. Try to make these changes gradually. My suggestion is to implement one change per month.

Change #1. Remove Unhealthy fats and replace with healthy fats. All fats are not created equal. In fact fat is essential for so many functions in your body. Every cell in your body has a cell membrane made of fatty acids. Without essential fats your body cannot function. The fats to avoid are trans fats such as hydrogenated or partially hydrogenated oils. These fats cause cellular congestion which leads to inflammation, a known cause of many diseases including the 3 mentioned above. Healthy fats include nuts and seeds, avocado, coconut, olive, flax and grape-seed oil. Butter actually is not a bad fat. Butter contains Conjugated Linoleic Acids (CLA) and important fatty acid needed for fat burning as well as arachidonic acid needed for brain function.

Change #2. Change the meats that you eat. It is a myth that red meat causes heart disease. The studies to support this have been done on commercially processed cattle. These cattle or force fed grain and are loaded with hormones. The fact is studies on grass fed meet do not show the same health problems. To simplify, the fatty acid ratios in commercially fed beef are 20 to 1 Omega 6 to Omega 3. Grass fed are more like 3 to 1 which is does not create the health problems of the commercially fed beef. Unhealthy fat ratios leads to inflammation, slower brain development and a host of other problems. Suggestion: Eat grass fed beef when it is available. Lamb is a healthy meet as well since Lamb will not eat grain and only eat grass leading to healthier fats. Choose organic chicken and turkey and cold water fish such as Salmon, Sardines and Mahi Mahi.

glucose-insulin-diagram

Urbanext.illinois.edu

Change #3. Remove all processed grains and refined sugars…period. Yes this means white pasta, white rice and white bread…Bagels too! Bottom line is these refined products cause a rapid increase in blood sugar. Increase blood sugar= Insulin levels. When your blood sugar has such a fast rise over and over it desensitizes your insulin receptors. Ultimately your body no longer responds to insulin leading to Type II Diabetes. Whole grains since they are digested slowly cause a slower rise in sugar levels thus not stressing the insulin receptors. When your body does not respond to insulin this leads to high levels of insulin which cause fat deposition and high blood pressure to name a few. Suggestion: Minimize grains as much as possible, and you must learn about low glycerin choices to minimize your insulin spikes.

Although these changes may be a challenge they are worth the effort. Make the changes over the course of 3 months and before you know it you will see improved healthmental clarity and weight loss.

 

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