Topic: Negative Self Talk + Gut Health.
- Start every morning with 16 oz of room temperature water
- Drink at least ½ your body weight in ounces of water each day (ie: if you weigh 200 lbs, drink 100 oz of water)
- Eliminate soda and juice
- Be aware of coffee (caffeine) intake - try to limit to no more than 2 cups of coffee per day
- Eliminate gluten
- Eliminate processed foods (ask yourself, did this come from the ground or did it come from a mother?) Focus on foods in their whole state.
- Eliminate dairy
- Track food in My Fitness Pal
- Eliminate unnatural sugars and add in clean sugars
- Start on a probiotic daily - grab my favorite ones here!
Nutrition Tips & Tricks
Sugar… is it really that bad?
The answer in short is YES. Unnatural or simple sugars can be detrimental to your health. But how, you ask?
One way is the bad bacteria we discussed earlier. Scientists believe that sugar can feed the bad bacteria in your gut. And an unhealthy gut can lead to so many things like weight gain, storing fat, depression, anxiety and so much more.
Another way sugar is detrimental is the way it messes with your metabolism. A high consumption of sugar can essentially destroy your metabolism which in turn leads to obesity, and heart disease, and diabetes. Check out this article here form Gary Taubes, an award-winning science journalist and the author of several books on physics, medicine and nutrition. His work has appeared in Discover and Science among others. His latest book is The Case Against Sugar (2016).
Too much sugar in your diet can also lead to inflammation. This happens when we eat a lot of processed foods with added sugar or refined carbohydrates. Inflammation happens when our cells and proteins become binded changing the structure and overall function of them. This can lead to buildup of plaque in our arteries among other effects. And having chronic inflammation can lead to all sorts of other health issues including (but not limited to) autoimmune issues, osteoarthritis, rheumatoid arthritis, asthma, allergies and so much more. Let alone the wear and tear it does on your body overall including feeling worn out all the time.
Sugar is added to so many foods and you need to be aware of what to look for. The most common ones listed on nutrition labels according to the U.S. Department of Health and Human Services are:
Agave, Anhydrous dextrose, brown sugar, cane crystals, cane sugar, coconut sugar, corn sweetener, corn syrup, corn syrup solids, crystal dextrose, evaporated cane juice, fructose sweetener, fruit juice concentrates, high-fructose corn syrup, honey, liquid fructose, malt syrup, maple syrup, molasses, pancake syrup, raw sugar, sugar, syrup and white sugar. Other types of sugar you might commonly see on ingredient lists are fructose, lactose and maltose. Fructose is sugar derived from fruit and vegetables; lactose is milk sugar; and maltose is sugar that comes from grain.
Some very common artificial sweeteners out there are: Acesulfame Potassium, Aspartame (found in Nutrasweet and Equal) Neotame, Saccharin (found in Sweet 'N Low, Sweet Twin, and Sugar Twin), Sucralose (found in Splenda), and Stevia/Rebaudioside (found in A Sweet Leaf, Sun Crystals, Steviva, Truvia, PureVia or by itself Stevia).
The ones I would generally say are ok in low doses are: agave, coconut sugar, raw honey, maple syrup, molasses, fructose, and stevia (natural sweetener from a leaf). Be very cautious of the other artificial sweeteners, there are studies out there that some of these can lead to very serious side effects.