A Healthy Guide To Eating by Thepurple Corner

CONTENTS

Introducton

Chapter 1: Why Eat Healthy?

Chapter 2: Understanding Your Relatonship ith Food

Chapter 3: The Dangers of Diet Trends

Chapter 4: The Food Pyramid

Chapter 5: Ho Food Can Be Your Medicine

Chapter 6: The Health Benefts of Eatng egetables

Chapter 7: The Health Benefts of Eatng Fruits

Chapter 8: The Best Meat to Eat for Healthy Living

Chapter 9: The Dangers of Processed Foods

Chapter 10: Bringing It All Together ith Meal Planning

Conclusion

INTRODUCTION For some reason, one of the hardest things for a human to do is to eat right. Whether that is because e have limited access to resources in all areas or if it is because e simply have too much access to unhealthy food, there are many reasons that eatng healthy is a challenge. Sure, e can eat just about anything and it ill sustain us. We ill manage to move from one moment to the next and be able to call ourselves healthy. But is it healthy to subsist on a diet of processed foods and sugary drinks? Just because e are alive does not mean that e are healthy. And the older e get, the more our bad habits begin to catch up ith us. It is unbelievably important to form healthy eatng habits early on in life, or at least, as early as possible to prevent any future issues from occurring. You do not ant to ake up one day and realize that you have had a nutrient defciency for years and it is causing complicatons that are almost impossible to rectfy. All of us need to take more responsibility for hat e put into our bodies, because if e don’t, it can become extremely dangerous.

Of course, hen e are older and e are able to look back on our mistakes, hindsight is 20/20. We realize that there ere things that e could have done and probably should have done that e simply didn’t do because e ere either unconscious of the ill efects, or simply lazy. Just having the simple kno ledge does not necessarily make then needs to do something health- conscious a reality. For the most part, it takes us truly being exposed to the sufering that can occur because of bad health choices before e are more conscious of the ay e treat our bodies and our health in general. When e aren’t able to see the reality of the consequences to our actons, it can make them feel very far a ay and difcult to relate to. We may even blo them of entrely. This can be a very debilitatng place to fnd yourself in. Especially hen you are already dealing from the side efects of poor eatng and a lack of a healthy diet. Everybody deserves a chance to become the greatest version of themselves possible, but if e are not even ackno ledging the fact that unhealthy eatng can take us right of course, even in the present moment, then e are ultmately aving goodbye to the best future possible.

But all of this can change. By reading this book, you are going to understand the importance of eatng healthy and ho food impacts our bodies and functons. Without understanding exactly hy our bodies react to food the ay they do, it can sometmes be difcult to stay on track. But there are many ays that you can begin to understand hy eatng healthy foods is so important, and exactly ho to begin on a healthy eatng journey. Let’s not aste any more tme. We should begin eatng healthy today!

CHAPTER 1: WHY EAT HEALTHY? Healthy eatng is important for a lot of reasons. Most of us are already a are of the increasing obesity epidemic in North America. This is partcularly true of the United States in general. There is even a phrase for the ay many Americans eat, and that is called the SAD diet. SAD stands for standard American diet, and it refers to a diet lo in vegetables, high in fat and sugar, and lacking in nutriton. Processed foods are defnitely a part of the SAD diet. These are foods that are easily available and quick to consume and prepare but have long-lastng negatve health efects. If you do not ant to fnd yourself obese, it is generally considered a good idea to avoid eatng such processed foods and keep your focus on eatng hole grains and fruits and vegetables and meat that has not been treated ith hormones and other chemicals that can ultmately end up in your body and cause issues. Unfortunately, in North America, e are given a lot of optons to slack of hen it comes to preparing meals.

We have so many things readily available to us, and the amount of money that you have to spend to buy bad food is far less then it is to buy good food. It seems strange that it costs more money to buy organic than it does to buy foods that ill ultmately cause health problems in the long run, but that is the rule of supply and demand. Not only that, but processed foods are mass-produced and make a huge proft because of their convenience. That is hy, in many ays, and obesity epidemic in North America is not partcularly surprising. Nutriton is not number one on the list of companies that are atemptng to cash in on people’s laziness in the kitchen. Ho ever, there are many ays that eatng healthy is important, and good reasons to avoid processed foods and the standard American diet. For example, if you do not ant to be obese, you should defnitely look into the rest of this book for ays to improve your diet and begin a healthier lifestyle. Another reason to eat healthy is because you can make yourself prone to diseases by eatng unhealthy foods and by staying on a standard American diet that is full of fat and sugar. Diabetes is something that can be developed because of poor eatng and can often tmes be treated ith healthy eatng.

Type II diabetes is ultmately something that can be maintained and controlled ith proper eatng habits and triggered by poor eatng habits. If you ant to avoid these types of difcultes and complicatons, you should do your best to be conscientous about your food choices. Other diseases can result from poor eatng as ell. High blood pressure is common, as ell as other chronic diseases. Osteoporosis is something that can afect many people later in life because they ere not making healthy eatng choices earlier on. You may fnd yourself sufering from poor bone health, hypertension, or even heart problems. All of hich can be very demanding on your body and cause major stress that can ultmately be very dangerous. If you ant to sho your family that you care about them, you should begin making choices no that ill help you to stay in their lives for as long as possible. Poor health is not something that only afects you. It is also something that afects the people around you. If they are atching you sufer because of poor choices that you have made, in a ay, that is quite selfsh. They are sufering too. No , do your best to make the choices that ill be the best not only for yourself, but for your family in the long run. This book ill sho you ho . Would You Like to Kno What to Eat Exactly to Lose Weight and Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself?

PTER 2: UNDERSTANDING YOUR RELATION WITH FOOD

Over the course of tme, everybody begins to develop certain habits. We develop habits in all arenas of our lives. We develop hygiene habits, food habits, ork habits, and all sorts of other types of habits. Ho ever, they are usually prety oblivious to our habits untl they begin to afect us negatvely. And even then, hen e begin to understand that e are being poorly impacted by our habits, it can be very difcult to change them. Because that is hat I have it is like. A habit is something that e do almost unconsciously. We are programmed to follo these habits, and it takes a great amount of illpo er to break free from the cycle. Once you begin to understand that your relatonship ith food has everything to do ith the habits that you have created and habits that you can contnue to mold and cultvate, then it becomes far easier to change your mindset.

When you realize the impact and importance of your future and making positve choices about these things, it can make you more primed to ard healthy eatng and less inclined to make choices that negatvely impact you and your future. To be truthful, many of us seem to consider the future bleak. We do not see reasons enough to change our habits because if e do not believe that e have anything good to look for ard to, then it doesn’t mater hether e make good choices or not. We do not see ho e can actually pave our future to be in our best interests. Probably because e do not believe that e have any po er over our lives. If you can relate to this feeling, don’t be alarmed. It is very common of the human experience. We are generally discouraged from taking control and utlizing our po er from an early age, and sometmes stopped believing e have any authority over our lives because e are usually told hat to do by other people. As children, that makes sense. Children don’t al ays kno hat is best for them. But it can encourage a very helpless type of mindset that causes us to have a hard tme understanding that the consequences of our actons can truly begin to shape ho e are and ho e present ourselves to the orld.

This is hy it is important to truly take steps to help you understand yourself and your dietary habits. When did your habit begin? Ho did you form that habit? Why? What benefts do you have from this habit? What negatve efects do you have from this habit? Ask yourself as many of these questons as you possibly can so that you begin to truly have an understanding of ho it is that you are shaping your future ith the food that you are eatng. Are you creatng a healthy and energized future, or are you creatng a future that is bleak and potentally full of negatve health consequences? Next, evaluate your sense of self discipline. Are you capable of maintaining discipline over your choices? Or is this an area here you struggle? Discipline can be difcult for everybody, and if you fnd yourself having a hard tme staying disciplined, it ould do you ell to look into diferent ays that you are able to encourage yourself to be a more disciplined person both in practce and mentally. Only then ill you truly have hat it takes to begin a journey of healthy eatng. Because hether e like it or not, and bad health choices are every here. They are easy and they are addictng.

e allo

ourselves to be s ayed by these poor choices, and

do nothing to change our habits, then it doesn’t mater hether

you eat healthy sometmes or not. The negatve efects ill stll be gripping your body and aitng to spring up on you hen you least expect it. In a ay, unhealthy eatng is a self-destructve patern that a lot of us take part in. Whether this is because of poor self-esteem, or simply because e are unhappy ith our situatons and have no faith in the future, self-destructve eatng paterns are dangerous. You have to look to yourself and truly value your life and your future before eatng healthy ill stck. There are many ays that you can do this, and if possible, you may even ant to consult a mental health professional for support. Sometmes, they can help us to see biases and negatve paterns in our lives that e remain oblivious to. Once those are understood and accepted, then it can be that much easier to overcome them and take the steps that you need to take in order to make positve choices. Whether you seek out the help of a qualifed professional or not, there are many things that you can do to change your mindset. As long as you understand that you are orthy of a healthy body and a positve future, then you ill allo yourself to take the steps necessary to get there. But if you do not feel good about yourself, it is going to be a lot harder. Overall, understanding yourself, your habits, your mental roadblocks, and your discipline, ill help you in your

journey. All of us can take steps every day to ard becoming our best possible selves, and healthy eatng is one great step in that directon. And it is a step e can take today!

APTER 3: THE DANGERS OF DIET TREN

Diet trends are rampant in our society today, and almost all of them come ith dangers atached to them. Unfortunately, most people ho are desperate to make money often don’t look at the long-term health consequences of their products. What they are truly concerned about is making money and doing something that ill help them to capitalize of of a desperate desire that many people have to lose eight in a fast and easy ay. There is something that you are going to have to accept if diet trends are something that captvate your interest. The unfortunate fact of the mater is that there is no healthy ay to lose eight fast and easily ith no ork and no healthy eatng and no exercise. Losing eight is a good goal if you are obese or if you are lacking in ftness and you need extra mobility. All of us have at tmes needed to start making beter lifestyle choices, and that is something that e can do ith food and healthy body movement as opposed to by trustng companies that ant to exploit us in order to make money. Some of the diet trends out there are exceptonally dangerous

and have dire health consequences both long-term and short-

term. Many of them rely on methods that cause us to starve ourselves and Robert body of essental nutrients. Sometmes, even dehydratng us. These types of diet trends are extremely disgustng. They are taking advantage of people ho ant to be healthy but don’t kno ho to go about it. They are taking advantage of people, often omen in partcular, ho are crumbling under the pressures of unrealistc beauty standards and omen ho are told that to have any value, they must look a certain ay. That is absolutely untrue. Whether you eigh 100 pounds or 700 pounds, you have value. Ho ever, healthy eatng is one of the only real ays that you are going to be able to kickstart your metabolism and provide your body ith the nutrients that it needs to functon on its highest possible capacity. If you are robbing your body of the vitamins and minerals that it needs in order to thrive and trustng a diet trend to teach you ho to lose eight and have value hen all they really ant is your money, then you are going to end up further behind the line then you ere to start out ith. The unfortunate truth about many diet trends is that they cause the body to go into starvaton mode. This can reck your metabolism and cause you to gain eight even faster in the future. Don’t let yourself be exploited by the advertsements promising that you ill lose eight in a fast and

easy ay. All of that ill come ith a price. Not only that, but there are health trends out there such as the hCG diet that can really scre up your body and your hormones. The ironic thing about diet trends is that they often ill make it harder for you to lose eight in the future because you are implementng unhealthy and difcult ays of maintaining your eight. If you ant to be skinny, don’t trust a pill on T to make you skinny. Start cutng out unhealthy sugary and processed foods and replace them ith healthy hole-grain heat and organic fruits and vegetables that ill not introduce chemicals into your body that ill make it even harder for you to lose eight and that ill ultmately mess up your body chemistry. It may seem temptng to be able to lose eight quickly and not have to sacrifce the negatve eatng habits that you have developed over your lifetme, but it is not healthy. You are hurtng yourself and priming your body for further health complicatons in the future if you are not careful about the ay you atempt to lose eight. Make sure that you are doing everything in your po er to make choices that you ould ant other people to make for themselves. Do research before you let yourself be s ayed by the snake oil salesman on T . Look into these things because you are orth doing things the right ay and you deserve a positve future and not one that is complicated by the side efects of a sales pitch that only ants your money and not your health.

CHAPTER 4: THE FOOD PYRAMID

Most of us have probably seen the food pyramid. Gro ing up, the food pyramid as often used as a guideline for us to provide us ith an idea of ho much food and hat kind of food e should eat every day in order to maintain a healthy lifestyle. Of course, there is al ays evidence to state that the food pyramid is fexible, but overall, if you are able to observe the food pyramid you ill have a general idea of hat is acceptable in a healthy and nutritous diet. While this may sometmes be controversial, it is stll good to have a basic food. Possibly one that you create yourself. A lot of people ill say that it is no longer considered the most healthy thing to do to eat as many grains as the food pyramid may have suggested. In fact, ith recent outbreaks of celiac disease, a lot of people are toutng a no grain lifestyle as the most healthy choice.

Rather than relying on the food pyramid for your basic

guideline of hat is healthy to eat, try to take into consideraton your o n

personal experiences ith food and go from there. Some people are healthier ith a lot of grains, and some are not. Use your judgment here to the best of your ability so that you ill be able to take steps in the right directon for your health. The standard food pyramid recommends as follows: ● Rice, cereal, pasta, and bread, can be as many as 11 servings per day. ● For vegetables and fruits, you should have bet een three and fve servings. ● As far as their eggs, you can have t o or three servings every day, provided you are not allergic or lactose intolerant. ● When it comes to meet and beans, and other things like nuts and fsh or poultry, it is recommended that you have t o or three servings every day. ● Unsurprisingly, things such as sugar and fat and oil are the very tp of the. Because you should not have any of these things in excess. Rather, use them only as necessary in order to guarantee your healthiest possible lifestyle.

Again, this is only referencing the standard food pyramid. Depending on your o n singular needs and dietary functons, you may need to modify this chart for yourself. But if you do not have any specifc requirements, this is the standard for the

food Would You Like to Kno What to Eat Exactly to Lose Weight and Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself?

pyramid that can be utlized to your greatest possible advantage in creatng a healthier lifestyle.

TER 5: HOW FOOD CAN BE YOUR MED

The same ay that not eatng healthy can make you sick, eatng healthy foods can often tmes cure you of illness and provide you ith relief hen you are sufering. It can also act as a preventatve measure to take against illness. In fact, there is an entre method of healing around India for thousands of years called Aryuveda. This ancient healing style is utlized in order to treat any illness simply by changing your diet. Food is literally the medicine that has helped to keep the people of India alive for centuries. And it can stll be applicable today. In fact, many remedies are simply healthy foods that have antinfammatory propertes and the ability to nourish your body from the inside out. Everything from infecton to cancer has been kno n to be impacted by healthy eatng choices. And ith this ancient healing art, that has never been more apparent.

Of course a lot of modern technology ill fro n upon these methods because they have not been scientfcally investgated, but a lot of it has been tried and true for thousands of years and ill contnue to impact the body.

Whether you believe in the ancient healing art or not, the fact remains that food can ultmately determine hether or not you are susceptble to illness. If you eat ell, your body ill be stronger and it ill be able to fght of illness and infecton far easier than it ould if you fnd yourself malnourished on standard American diet. Without the proper vitamins and minerals in your body, it can be almost impossible to fght of the negatve efects of illness. Sometmes, it can even cause illness. If you are eatng unhealthy unprocessed foods, certain types of these foods can actually lead to illnesses and make you more susceptble to certain types of cancer as ell. Although cancer is stll being researched and has not fully been understood by the scientfc community ell enough to actually cure it, there are many instances of people ho ere able to live long and healthy lives simply by changing the ay they need. Healthy eatng can help in decreasing the symptoms of many difcult and impossible to cure diseases, such as multple sclerosis. As long as you are making sure that everything that you put into your body is nourishing and is providing your organs and cells ith all of the fuel and resources that they need in order to keep your body strong, they ill contnue to do that. And they ill do it to the best of their ability.

Ho ever, if you are actvely sabotaging your body, they ill not be able to put up the same fght as they ould if they ere receiving adequate nutriton. That is hy it is so important for you to take heed of the ay you are nourishing your body. If you are not making actve and conscientous choices about the food that you eat, you could be setng yourself up for failure in ays that you may live to regret.

R 6: THE HEALTH BENEFITS OF EATING VEGE

egetables are one of the most under-sung foods in existence, especially hen it comes to the standard American diet. Most people don’t realize just ho important it is to provide the body ith the vitamins and minerals that vegetables and vegetables alone can provide. Sometmes, people ill look into vegetables as a ay of improving their beauty, but hen it comes to improving their health, they become some hat disinterested. Ho ever, no that you are here and reading this book, it is safe to assume that you are illing and able to take into consideraton hy it is important to eat vegetables. Here are some of the best reasons to provide yourself ith vegetables daily as a part of your diet. First of all, the body needs fber in order to get rid of excess aste. Without a ay to fnd the aste together and eliminated, it stays stuck in the body and can contribute to eight gain and other potental complicatons. Fiber is extremely important for other reasons as

ell. It can

help you to prevent your blood cholesterol from raising and can even

prevent heart disease, or at least lo er the chances of sufering from it. Folic acid it is also present in vegetables, and hen you are providing your body ith this substance, it can generate the producton of your red blood cells. This can be very important in helping you to prevent anemia from occurring, and can be very benefcial to omen in partcular, ho have a tendency to need this substance during pregnancy and menstruaton. egetables are also naturally high in many vitamins, such as a and C, hich are helpful in fghtng infecton and keeping the body healthy. It can help you to speed up the healing process and to absorb iron, hich is another ay of helping to combat and prevent anemia from occurring. itamins are high in potassium and this is very useful because it prevents the body from succumbing to high blood pressure. egetables have been proven to reduce the risk of strokes and other heart related complicatons. They can prevent kidney stones from developing and prevent the disintegraton of bone mater. Filling yourself up on vegetables is a good ay to help you to manage type II diabetes and obesity.

Not only that, but it can help you to stay strong in a fght against cancer and in cancer preventon. Perhaps one of the most

redeeming qualites about eatng vegetables is the fact that they are very lo in fat and are defnitely not calorie dense. This means that you can eat as many vegetables as you ant to ithout having to orry too much about gaining eight. Snacking on vegetables is a great ay to help you to reduce hunger cravings and to stay focused on a healthy lifestyle. There are so many great things about vegetables. It is surprising that they are so rare to come by in the standard American diet. One of the best ays that you can help yourself in avoiding high fat and high sugar and high salt processed foods is in alking around the outside of your grocery store frst. Go along the fresh produce secton so that you are making conscious choices in providing your body ith healthy fresh vegetable optons rather than skipping to the end and cheatng by buying pastas and other processed foods that are lo in genuinely nutritous vegetable content. Healthy eatng starts ith making the choices to nourish your body, and there are fe things more nourishing than vegetables. We can often lose our taste for healthy foods because of unhealthy and poor eatng habits early in life, or even selfimposed later in life, but it is easy to get back on track. Make tme in your life for vegetables. They may take a litle bit longer

to prepare, but the benefts are orth it.

ER 7: THE HEALTH BENEFITS OF EATING F

It is an unfortunate but common kno ledge that people ho follo the standard American diet do not eat enough fruit. What fruit they do eat is usually found in cans or saturated ith sugar. The added sugar and fruit is defnitely something that takes a ay any health benefts that eatng fruit in its natural state can provide the body. There can be some complicatons to eatng too much fruit, especially if you have diabetes. Fruit is high in natural sugars, and hen it is juiced, you get a lot of sugar ithout a lot of fber, hich can provide the body ith an excess. The fber present ithin fruit is one of the things that makes it the healthiest, and helps the body to lo er heart disease and avoid constpaton. Not only that, but fber rich foods like fruit and vegetables are very benefcial for eight management because it helps you to feel full ith fe er calories. Not only that, but fruit is high in many vitamins and minerals, especially citrus fruits hen it comes to vitamin C.

itamin C is a po erhouse hen it comes to helping the body to heal, and if you need something that ill help you to keep your teeth and gums healthy, vitamin C rich fruits ill defnitely do the trick. Another thing that fruit can help the body achieve is stroke preventon and kidney stone preventon. Fruits are very helpful in supportng the body and preventng and fghtng disorders such as skin conditons and heart problems. Fruit can be one of the most healthy ays to help you to get a boost of energy and get rid of sugar cravings that you may have hen you are atemptng to cut unhealthy foods out of your diet. As long as you aren’t overdoing it ith your fruits, such as thro ing a bunch of them in the blender and ultmately consuming a ridiculous amount of sugar, then you can have a healthy snack that satsfes your s eet tooth if you are illing to utlize the tremendous po er of fruit. If you are interested in the benefts that food can have to your health, both fruits and vegetables have a natural tendency to help your skin glo and appear far more hydrated and nourished. Fruits and vegetables are high in antoxidants and vitamins and minerals that provide your body ith the hydraton necessary in keeping your skin and appearance healthy. It can help your hair to gro softer and more healthy, as ell as

retaining the youthful look of your skin. Fruit can even help you

to stop acne in its tracks by keeping your body free of aste products that come out through your pores and hydratng your skin. Fruit is excellent for helping the body to stay hydrated because of its high ater content, and you ill quickly begin to see the benefts and that aspect. Not only that, but fruit is partcularly helpful for digeston. Because of the high fber content, it helps to bind aste and help the body to eliminate things that might other ise cause issues. Because of this, fruit and vegetables can also aid in eight loss. Rather than allo ing aste to be broken do n and stored as fat, the body eliminates it before it has the chance. Fruit is another great ay to help you to fght and prevent disease, even cancer. Some fruits, such as apples, help to keep asthma at bay. Others, can signifcantly lo er cholesterol levels. Grapes have been kno n to be used in the combat of cancer as ell, partcularly the red skinned grapes. They are also helpful in fghtng eye issues and kidney problems. If you sufer from infecton, berries are especially helpful. They are high in antoxidants.

Just make sure that you are eatng fruits and vegetables that are not treated ith commercial pestcides, as they can absorb these chemicals and actually complicate eight loss and cause issues in the body.

You can even eat dry fruits as a ay of substtutng unhealthy and sugary snacks and providing your body ith a s eet snack that ill pack quite a nutritonal punch. Just be conscientous of the sugar levels in dried fruits, because sometmes hen they are commercially sold, added sugars make hat could be a healthy treat into something that may ultmately help you to pack on the pounds. Ho ever, hen you are eatng fruit in a healthy ay and on a regular basis, fruit can help to aid you in eight loss. As long as you are not over eatng things that are high in sugar, the fbers and ater content of fruit ill help your body feel full and your cells and organs nourished. The fbers and ater content ill help you to eliminate issues that are contributng to obesity, and overall you ill feel an immense shift in your energy levels. You can utlize this energy to exercise and ork harder to ard a healthy lifestyle. This can be especially efectve if you are replacing sugary junk foods ith healthier fruit alternatves as you contnue to transiton on your journey to ard beter health and ell-being.

R 8: THE BEST MEAT TO EAT FOR HEALTH

Meat is generally considered one of the primary staple foods in an email, but it may be surprising to fnd that there are actually some meats that are healthier than others. Of course, e kno the diference bet een red meats and hite meats. Red meats are more often linked to health problems and coronary issues, hile hite meats are considered leaner and healthier overall. What some people may be surprised to fnd is that there are other issues that make meats unhealthy. Issues such as the things that they are fed hile the animals are stll alive and antbiotcs and hormones that may be injected into them to make them gro faster or produce more milk, at least in the case of co s. These types of hormones ultmately enter the meat that e consume and can cause problems in our o n bodies. If e are not conscientous of the choices that e make hen e are choosing our foods, they can ultmately come to contribute to poor health in the future, including but not limited to cancers and hormone changes that can be quite debilitatng.

Ho ever, if you are confdent that you are receiving your meat from sources that are healthy and do not feed animals in excess of steroids and antbiotcs, then you are already ahead of the game. If not, try to do some research about local places here you can receive meat that is untainted by some dangerous industry standards. That being said, even considering the healthy meat optons, there are certain meats that are healthier than others. One of the healthiest meats that you can eat, especially if you are hoping to lose eight, is fsh. Fish is lean and packed ith nutrients. Ho ever, you have to be careful about the source of your fsh. Some fsh is raised in unhealthy conditons, hile other fsh may come from areas that could be contaminated ith mercury. This is hy it is fro ned upon for pregnant omen to eat fsh or shellfsh. But if you fnd a healthy source of fsh, this can be very benefcial for your body. Fish is high in omega-3 faty acids, hich helps brain functon and your memory. Overall, Omega threes are highly coveted and the body needs them in order to functon at its highest possible potental, especially hen it comes to intellectual maters.

Chicken that has been raised in a good environment is another great opton. Chicken is high in protein. In fact, it is the highest in protein of any other meat. They are usually raised in good conditons, or at least fed foods that ill not cause the human body issues the same ay a lot of beef can. Ho ever, if you are eatng grass that beef from a trust orthy supplier, that can also be a great opton as ell. If you are going to eat organic chicken, there are generally less likelihoods of these animals being raised ith dangerous carcinogens. Chickens that have been conventonally gro n are usually fed foods that increase the rate that they gro , hich can lead to serious health problems for the chickens themselves and for the humans that consume them. They are also given a large supply of antdepressants and painkillers, sometmes, even arsenic and cafeine. It is dangerous to consume a lot of conventonally gro n meat, but if you are able to fnd a good supplier, then you defnitely should do so. Turkey is another great meat, because it is high in selenium. This is something that is great for the body, especially because it can help to eliminate free radicals and other toxic substances.

Again though, you ant to try to make sure that you are receiving your meat from trust orthy sources, because it is standard for conventonally gro n chicken and turkey is to be treated similarly and fed dangerous chemicals that unnaturally increase their rate of gro th and ultmately contaminate human bodies ith those chemicals. Eatng meat overall can be very benefcial for the body, as long as you are not eatng meat that comes from dangerous and conventonally gro n methods. The chemicals that these animals are often subject to our exceptonally dangerous, both to the animals themselves and to the humans ho consume them. If you ant to eat healthy and lose eight, it is beter to avoid any chemicals that may end up staying stuck in your body and preventng eight loss from occurring. Even if you are not hoping to lose eight, eatng healthy includes avoiding anything that could be dangerous to the body, such as the hormones and chemicals that are disruptve to our sensitve systems. Fortunately, there are many sources for healthy meats, hether you ant to indulge in chicken, beef, or even lamb. There are ays that you can get healthy, ethically raised me to satsfy any cravings you may have. Would You Like to Kno What to Eat Exactly to Lose Weight and Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself?

PTER 9: THE DANGERS OF PROCESSED FO

It does not come as a surprise to anybody that processed foods are dangerous. What does come as a surprise ho ever is that they are stll allo ed out on the shelves, despite the havoc that they reak on our bodies and minds. Eatng unhealthy food isn’t just a personal choice to some people. Sometmes, because of the ay the economy orks, people in poverty are forced to turn to processed foods because they are a cheap and easy ay to feed large families on a lo budget. The hard thing about that is that these foods ultmately cause medical problems do n the line that cost even more money than it ould take to feed a large family healthy, sustainable optons. Ultmately, it seems that people ith litle money are sufering either ay. Even if you don’t have to feed a family on a budget, processed foods are simply unhealthy. Part of hat makes them so addictng is their high fat and sugar content.

They are often boxed meals that include pastas and an exceptonal amount of sugar. Excessive sugar is dangerous in general, but especially to people ho are prone to developing type II diabetes. If you consume sugar and high amounts, you are ultmately going to overload your body and not only ill you become obese, more than likely, but you also develop health issues. Sugar can help speed along the process of diabetes because of the fact that it causes insulin resistance to occur hich ultmately makes it difcult, if not impossible, to control your blood sugar levels. If you eat foods like this excessively, such as for every meal, or at least every day, there is bound to be a negatve consequence. Consuming that high amount of fat and sugar on a consistent basis can lead to not only diabetes and obesity, hich are commonly kno n, but also heart disease and even cancer. This is exceptonally dangerous, and if possible, processed foods should be avoided at all costs. Another danger of eatng processed foods is that not only are they addictng, but they are highly artfcial. Most of the ingredients in those foods are not nourishing the body. Rather, they are leading us to feel full hile depriving our bodies of the essental nutrients that are required in healthy functoning.

When e are eatng a diet that is bland and not nourishing, e are ultmately allo ing ourselves to be dumbed do n. We are not thinking properly, e are not moving properly, and e are not functoning at her highest possible potental. All of these things are highly damaging and can lead to poor coordinaton and even depression. On some level, e all kno that processed foods are not as healthy as the types of foods e should be consuming on a regular basis. Our bodies kno it, even if our minds are not a are. And e sufer for it. We have stress about it. When e indulge in unhealthy foods, hether e are addicted to them or not, our bodies kno it. And, hether it’s a subconscious occurrence or not, e often punish ourselves. We kno that e are doing something rong. We feel upset about it and dissatsfed, even if e are processing it in the moment. Processed foods are also high in artfcial colorings that have been proven to be highly carcinogenic. When e are eatng foods that have fxed coloring in it, e are essentally s allo ing dye. Would you ant to eat hair dye? Not really. But these types of chemicals are hat are used in your food. They stay in your body and do not come out. They dye your organs on the inside. They are highly dangerous and can lead to cancer. There also full of preservatves. Processed food stays on the

shelf for a very long tme. Longer than is healthy and normal. Any

typical botle of milk ould not last for months on end at a tme. It ould curdle and spoil. The same as ith cheeses, and the same as ith other foods that you fnd on the shelves that have long shelf lives. Shelf lives are important for companies to establish because they are able to make more money if their food is able to stay on the shelf longer. They ill do hatever it takes, hether it is healthier not to the human body, to ensure that they are making the most money possible. Preservatves often include unhealthy and unnatural chemicals and excessive amounts of salt. Neither of hich are good for the body at all. Processed foods can lead to issues ith the heart, and hypertension, because of the excessive amount of salt present in these foods. High blood pressure is a common occurrence among people ho survive of of processed foods, and obesity and heart atacks are some of the number one killer’s in North America. This has absolutely everything to do ith the standard American diet. The sad part about it is that even if you kno it is unhealthy, the chemicals and high sugar and fat content make these processed foods extremely addictng. The body begins to crave them, and it can be almost as dangerous as a drug addicton. When you are addicted to a food

that is neither nourishing nor healthy, it can have long-term consequences on your health and development. Another ay that processed foods contribute to obesity is because e digest them far too quickly compared to foods that are rich in healthy dietary fber. If e are digestng these foods quickly and they are not flling us up because e are not receiving the fber that provides us ith the full feeling, e are not even burning the same amount of energy as e ould to digest healthy foods. This means that e eat more and digest less, leading to fast and rapid eight gain. The calories present in your body are much higher hen you are on a diet of processed foods. You burn far more calories hen you are eatng healthy, hole foods that are rich in dietary fbers. Unfortunately, this means that people ho live and subsist on a diet of processed foods are ultmately going to gain eight hether they ant to or not. And they ill not provide you ith the same amount of energy because they are not nourishing. They are likely to leave you tred and sluggish, and feeling far too full because you eat a lot more of these unhealthy, sugar flled foods ithout feeling content or satated. Processed food is not metabolized properly in our bodies. They are quickly turned to fat. Not only that, but they are high in fat. They are often full of hidden fat and sugars. egetable oil is one

of the primary ingredients in many of these processed meals,

along ith things such as high fructose corn syrup, huge culprit in eight gain.

hich is a

If every processed food on the shelves contained high fructose corn syrup, and most of them do, it is no onder that North America is facing the orst obesity epidemic in the orld history. Hydrogenated oils are highly unhealthy because they do not break do n. They remain in your body and become merged ith the fat cells. These oils make fat far more difcult to burn of. They are harder to get rid of, and that type of stubborn fat can lead to obesity very quickly. The ingredients in processed foods lack most of the nutritonal value that humans need in order to functon at their highest potental. We need the fbers and the vitamins and minerals that are present in real food before e can truly thrive. If you fnd that processed foods can’t be entrely avoided, they should at least be eaten in moderaton. They are dangerous. They can make us feel sluggish, irritable, and unhappy overall.

Our dispositons can go from positve to negatve hen e go from a healthy diet and ultmately fnd ourselves consumed ith nothing but processed foods that are too sugary, too faty, and to unhealthy.

Our bodies crave nutriton. The easiest and most benefcial thing you can do for yourself is to provide your body ith that nutriton. It can be hard to get used to changing of routnes such as subsistng of of processed foods, and it can be very frustratng at tmes. You have to spend a lot more tme in the kitchen cooking and taking your health and your meals into consideraton. But ultmately, eatng processed foods is something that can kill you and cut you of from yourself. You are actually consuming toxins and avoiding the foods that can act as antoxidants that ill provide you ith a chance to get rid of the aste that you are putng into your body. Processed foods are the same as junk foods. They are no diferent. They are healthier seeming junk foods. They are snacks in disguise. In order to become healthy and to actually feel healthy, avoiding processed foods at all costs is the frst and most efectve step that you can take. Don’t let yourself be fooled by packaging that claims these foods are healthy.

They are saturated and fat and sugar and salt, and lacking in anything that gives your body nourishment. Do everything you can to change your habit of relying on processed foods. Eatng healthy is easy and possible if you set your mind to it.

Just remember the strategy of alking around the grocery store to pick up the fresh produce and meat as opposed to alking through the aisles that are full of dangerous and alluring packaging that is hiding the dangers of the processed food ithin.

0: BRINGING IT ALL TOGETHER WITH MEAL

Meal planning can be one of the single most important aspects of developing a healthy lifestyle. When e are unable to visualize the future of our eatng, it can be very easy to succumb to the temptatons of unhealthy foods that e have become addicted to. Especially if it is our habit to eat them rather than eatng the foods that ill nourish us. Meal planning is quite an endeavor. It can be some hat intmidatng, especially to somebody ho sufers ith organizaton. If you fnd yourself having a hard tme ith meal planning, don’t fret. There are many ays that you can begin to delve into meal planning that are fun and easy, hether you struggle ith creatvity in the kitchen or not. There are many meal planning kits that you can buy. Many of them have the opton of ordering boxes full of fresh foods to cook ith and include recipes that you can use. This can be very helpful if you are not used to cooking, hich is often the case.

Especially hen poor eatng habits and a busy ork schedule make it seem difcult to carve out the tme necessary in order to make full, nourishing meals. The frst step in meal planning is research. If you are going to get yourself healthy, you have to look at your optons. Researching recipes is the best frst place to start. Accumulatng a binder full of healthy foods that you ant to try out can be both fun and educatonal. It ill open your mind to several food possibilites you may have other ise scofed at as too difcult for you to prepare, or maybe teach you things you had never kno n before. Recipes can be very mind-opening. Especially hen you are interested in making ne discoveries. Cooking can be a hard habit to get into, but once you begin to master it, you ill be surprised by just ho much freedom you can fnd in putng a meal together for yourself that is both health-conscious and delicious! Look at recipe books and magazines and get an accumulaton of recipes that you ant to try. Start ith the things that look the most delicious and nourishing, and if you are a novice in the kitchen, you may also ant to look to the things that seem the most simple.

Next, you should keep your recipes organized in a simple ay that is easy to navigate. If you fnd yourself over helmed by a lack of organizaton, it ill make meal planning that much more difcult. When you are beginning a ne habit, you ant to make sure that you are doing everything as simply as possible. Too much change at once can be demanding on your system, and you should al ays try to implement small, easy changes untl they have become a ne habit. Make sure that they are easily accessible, so that hen you ant to begin preparing your meal you can do so easily. If you are using a binder, you may ant to consider laminatng the pages or using plastc sleeves, so that if you are using it in the kitchen, they are not afected by ater or other food contaminaton. When you organize your recipes, it ould help to put them in order of breakfast meals, lunch meals, dinner meals, and snacks. This ill help you to reference the proper recipes more easily once you begin to start cooking. If you like, you could even organize your binder by day of the eek, and have your meals planned out for every day and printed out in the binder that ay.

There are many ays you could organize your recipes. Do hat

seems to make the most sense to you intuitvely. Don’t force yourself to adhere to a type of organizaton that doesn’t ork

for you. Instead, make sure that you are doing hat orks best for you in your o n life. Make sure that you are taking the tme to regularly seek out ne recipes that stand out to you to keep your creatve juices fo ing and your kitchen excitng. There are many types of recipes you can try, and the more you atempt, the more interestng going on a journey of healthy eatng can be! Next, you should explore soft are such as Excel on Microsoft Ofce that ill help you to organize your meal planning. On Excel you ill fnd a plethora of templates you can choose from to help yourself plan out your meals by the day, tme, and eek. This can be a hugely valuable resource! If you ould prefer not to use excel, there are also apps you could do nload on your phone or tablet or another device to help you to utlize your tme and resources beter. You can even go the old fashioned route and buy a notebook that is specially designed to ard planning meals. This is an important step in making sure your meals are organized and easily accessible. Having a meal plan is extremely helpful hen it comes to embarking upon a journey of healthy eatng. Creatng good habits takes tme and patence, and it is inevitable that you ill slip some here along the ay.

But that doesn’t mean that you have to stay stuck on the ground! Actually, it just means that you are going to have to get back up and keep trying, because giving up is far easier than stcking to your plans. One thing that can really help hen it comes to meal planning is stcking ith the theme. For example, a lot of people have specifc themes like taco Tuesday or another day that is assigned for a specifc type of meal. If you think that ould help you to stay on track, feel free to imitate that type of meal planning. It is done for a reason, because it orks and it helps to keep things simple and streamlined. It can be very annoying to fnd yourself stuck doing a lot of planning and preparaton every single eek or month, so if you ant to keep things easy, that can be a good ay to do it. You could have a theme for bi eekly meals, such as taco Tuesday one night and maybe rice and vegetables Tuesday the next and alternate bet een them. There is no rong ay to plan your meals. What you have to make sure you do is to observe follo through. Without follo -through, everything else becomes redundant and difcult. Something that can truly help you to succeed at meal planning is accountability. If you let somebody ho kno s you and cares about you kno that you are atemptng to plan

your meals, ask them if they stck to your routne.

ould be

illing to help you to

They can help you by asking questons about ho things are going and hether or not you are staying on track. They may also choose to encourage you and cheer you on through your endeavors. Ho ever they choose to support you, they can be very re arding for both of you. If they are a positve and supportve person, it can be great to kno that you have people rallied in your corner ho truly ant you to succeed. Just make sure that you are eeding out toxic people ho bring you do n by turning the atenton onto themselves or by making you feel as if it ill be difcult for you to accomplish your goals. Sure, constructve feedback can be incredibly useful, but if you are not seeking constructve feedback, it can at tmes be toxic. Make sure you understand the diference bet een a toxic person masquerading as a supportve person and a supportve person ho truly ants to see you thrive.

Another ay to take accountability is by taking personal accountability. Personal accountability can be achieved through journaling and self afrmatons. Talking to yourself about your goals, hat do you do it internally or out loud, can be a good ay

to help you to stay focused and ask yourself hether or not you are doing the things that you hope to accomplish. If you fnd that you are not, instead of beatng yourself up about it, consider your obstacles and move on as you begin to uncover them. The only ay you ill ever be a failure is if you do not try. If you try, everything ill ultmately fall into place because you are making an efort and creatng positve changes in your life. Journaling is useful for many reasons. They can help you to rite do n hat you have eaten and hen and ho much. This ill give you a good idea of hat you can realistcally expect from yourself. The things that you are unhappy ith, you should address and take note of. But instead of being angry at yourself for not being a trickle right a ay, remember that it is a process and you need to go slo ly. Instead of implementng an entre change in routne and planning out every meal for the next month hen you have never done it before, instead, start slo by easing into one or t o meals a eek, and then gradually adding in the rest as you feel comfortable ith the process. Make it something that does not shock your system. Gradual change is the most lastng. And journaling about your experiences ill help you to uncover your innermost thoughts about the process and things that you might not even realize ere holding you back.

You ill begin to sense paterns in your behavior and possibly predict hen you might fnd yourself tempted to get of track and hy. If you are able to identfy these trigger points, it ill be easier to avoid them in the future. Meal planning can be a very fun and excitng endeavor. Even if you aren’t the type ho enjoys that type of organizaton, it can be very re arding to think about exactly hat you are going to be putng in your body and take the steps necessary in actually doing so. Everybody deserves a chance to become the healthiest and most healthy version of themselves possible, and ith meal planning and a healthy dose of self-esteem, you ill be ell on your ay to a lifestyle of healthy eatng.

CONCLUSION Healthy eatng is something that can be very difcult to begin doing, especially if you ere not able to develop healthy eatng habits from a young age. Ho ever, it is not impossible to become a more health conscious and proactve person. Fortunately, every single day that e ake up living and breathing is a day that e can begin to beter ourselves and move for ard in our lives. Becoming the best version of ourselves can seem intmidatng at frst, but once you start to realize that every choice you make has an impact on your life, hether positve or negatve, then it becomes a lot easier to see the course of our actons before they come back to haunt us. Poor eatng habits are defnitely choices that ill come back to haunt us. If e are not careful, e ill begin to develop health problems later in life because e ere not conscientous of hat e put into our bodies hen e ere younger. Healthy eatng and exercise is the only ay to create a healthy and happy body and mind.

We become str crazy and restless hen e stay stuck in our homes all day eatng nothing but sugar and fat laden processed foods and sitng around atching T ithout exercising. The standard American diet is dangerous, and it is costng people their lives. Don’t let yourself become one of those people. Instead, make the choices that you need to make in order to truly beter yourself and become the best version of yourself possible. Make choices that ill make your family proud and ill provide them ith your presence in their lives for years to come. When e are not taking care of ourselves, this is actually very selfsh. There are people around us ho care deeply for the people that e are and the value that e bring to their lives, hether e realize it or not. Everybody deserves a chance to take their future into their o n hands and create positve changes that ill beneft them for years to come. Healthy eatng is just one of many ays that you can begin to beter yourself and prepare your mind and body for the future. If you ant to be independent and actve for as long as possible ithout costng yourself thousands upon thousands of dollars in medical bills and other expenses, then healthy eatng is something that you should begin sooner rather than later.

If not, it is bound to become a drain on your life, both materially

and physically. By reading this book and utlizing the informaton

ithin it, you are no more prepared for taking the frst step to ard a healthy lifestyle. Planning your meals and becoming more a are of hy it is important to make healthy food choices ill drastcally improve your quality of life no and for years to come. All you have to do is stck ith it, and you ill begin to see the positve health efects of healthy eatng right a ay! All you have to do is try. You can do this! Would You Like to Kno What to Eat Exactly to Lose Weight and Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself?