Chapter 9: The Dangers of Processed Foods

to prepare, but the benefts are orth it.

CHAPTER 7: THE HEALTH BENEFITS OF EATING FRUITS

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.

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.

CHAPTER 8: THE BEST MEAT TO EAT FOR HEALTHY

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?

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.

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, hich is a huge culprit in eight gain.

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.

CHAPTER 10: 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.

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 ould be illing to help you to stck to your routne.

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.

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?