Eat healthily

Eating healthily is the most important factor in improving your health. It is said that you are what you eat. Eat healthily and you will be healthy, eat unhealthily and you will be unhealthy. I eat to live. I don’t live to eat. Think about eating unhealthily being very similar to smoking. Both provide immediate gratification and both can kill or disable you years from now. 

There is absolutely no doubt that improving your diet will reduce your risk of getting heart disease, diabetes, cancer and other diseases. Once these diseases are established, modern medicine can treat these conditions but at a great cost and risk. I would much rather reduce my risk of requiring heart surgery or a hip replacement than have them. The last place that I want to be is on a gurney in an emergency room. 

Think of healthy food as a drug or medication. According to Wikipedia, “A medication (also called medicament, medicine, pharmaceutical drug, medicinal drug or simply drug) is a drug used to diagnose, cure, treat, or prevent disease.” Eating healthily will treat, improve and prevent disease! After being diagnosed with cancer, Steve Jobs said “Eat your food as your medicine. Otherwise, you have to eat medicine as your food.” Hippocrates said, “Let food be thy medicine and medicine be thy food”. 

The effects of eating unhealthily are insidious. It takes decades of unhealthy eating to make you sick and yet eating unhealthily can be so pleasurable! Processed meats, food with refined sugar, unhealthy fats are delicious, and they are promoted by the food industry and served up inexpensively. I cringe at ads and commercials for double bacon cheeseburgers, heavily sweetened coffee drinks or cheese injected pizza crust, yet they do look amazing. That is because we think with our taste buds rather than considering our long-term health. And, we have all grown up in a culture that values this type of food. Consuming these items will feel and taste good even though they are killing you slowly. 

According to CarbManager.com a popular fast foot bacon cheeseburger has the following stats:

Calories: 916.3

Total Carbs: 36.3 gm

Sugar: 6.5 gm

Protein: 51 gm

Fat: 61.9 gm

Monosat Fat: 21.9 gm

Polyunsat Fat: 9.4 gm

Saturated Fat: 24.5 gm

Cholesterol: 171.1 gm

Lot’s of carbs and unhealthy fat not to mention the carcinogenic effects of grilled beef and fried bacon. It also has almost half of the total calories an average size person should eat in an entire day. There are so many other examples of affordable, delicious unhealthy processed food readily available at fast food restaurants and your local supermarket.

Americans are bombarded by the food industry selling inexpensive, delicious and very unhealthy food. It is everywhere and deeply ingrained in our culture. Eating healthily will be difficult but achievable. It will feel awkward when those around you are not on board but if you are successful, years from now, they will wish they were you. You will have to give up some of your favorite foods and include some great dishes that you may not be accustomed to eating.

There are so many recommendations out there on how to improve your health by eating better and at times they seem contradictory and controversial. I will try to break it down for you and provide you with recommendations that make sense to me and is the path that I have chosen to follow. 

How do you choose between Paleo, Vegan, Vegetarian, Pescatarian, etc?? I don’t subscribe to a particular named diet. Instead, I have chosen a direction that transcends diet labels and is based on a few simple principles. Also, eating a particular diet type is not necessarily healthy. For example, if I were vegan and consumed lots of vegan cupcakes, I would not live a healthy life. 

Here are the principles on how to eat healthily. 

· Maintain low insulin levels by eliminating added sugar and other refined carbohydrates

· Avoid processed food and eat primarily whole foods 

· Eat mostly a plant based diet

· Include healthy fats in your diet such as avocado, nuts, olive oil and fish 

· Eliminate intake of unhealthy animal fat, particularly those that are grilled and in processed meats

· Avoid dairy

This is perhaps the single most important tactic in eating healthily to insure a healthy life. Insulin is a hormone that is produced in the pancreas and is responsible for regulating the metabolism of glucose (sugar) in the body. Insulin is also a tropic hormone, which means that it can stimulate the growth and proliferation of cells (such as fat and cancer cells). While insulin is essential for maintaining normal blood glucose levels, excessive levels of insulin can have very harmful effects on the body and can promote disease.

Here are some consequences of high insulin levels:
- Insulin resistance and diabetes

· Obesity

· Heart disease

· Cerebrovascular disease leading to stroke 

· Fatty liver disease, the second leading cause of liver failure

For all of these reasons, it is critical to maintain a low insulin level but how do we do that? It all comes down to diet. 

Here are some explicit ways to keep your insulin level low:

1. Reduce your intake of carbohydrates, especially simple carbs like candy, soda, and refined sugars. Refined carbs cause high levels of insulin and should be avoided as much as possible.

2. Increase your consumption of protein, (particularly plant-based protein and fish) and healthy fats, like nuts, seeds, avocado, fish, and olive oil.

3. Choose fiber-rich foods, like vegetables, fruits, whole grains, and legumes. Satisfy your sweet tooth with whole fruits (not juice)!

4. Avoid processed foods and opting for whole, nutrient-dense foods. Processed food often contains sugar or other simple carbohydrates. Read the label of anything that you are planning to eat carefully!

5. Practice portion control and eating smaller, meals throughout the day.

6. Consume foods that are high in magnesium, like leafy greens, nuts, seeds, and whole grains, as magnesium deficiency has been linked to insulin resistance.

8. Eat foods that are low on the glycemic index, like quinoa, and non-starchy vegetables, as these foods are digested and absorbed more slowly, causing a slower and lower insulin response.

Understanding the glycemic index of foods will help you reduce your insulin levels. The glycemic index is a ranking system that measures how quickly carbohydrates in foods raise blood sugar levels and hence insulin levels. The glycemic index assigns a value to different foods based on how much they raise blood sugar levels compared to pure glucose, which has a glycemic index of 100. Foods with a high glycemic index are rapidly digested and absorbed, causing a quick and large increase in blood sugar and insulin levels. Foods with a low glycemic index are digested and absorbed more slowly, causing a slower and smaller increase in blood sugar levels.

By choosing foods with a lower glycemic index, people can help keep their blood sugar and insulin levels more stable and reduce the risk of complications associated with high blood sugar and insulin levels. Foods with a high glycemic index include white bread, white rice, cookies, cakes, potatoes, sugary drinks, and candy. Foods with a low glycemic index include whole grains, fruits, vegetables, beans, and nuts. However, it is important to note that the glycemic index is not the only factor to consider when choosing healthy foods. Nutritional value, fiber content, and overall calorie intake are also important factors to consider.

One limitation of the glycemic index is that it does not take into account the portion size of foods. Eating a large portion of a low glycemic index food can still cause a significant increase in blood sugar and insulin levels. Additionally, the glycemic index can vary depending on how foods are prepared and consumed. For example, cooking and processing can increase the glycemic index of some foods.

By choosing foods with a lower glycemic index, people can help keep their blood sugar levels more stable and reduce the risk of complications associated with high blood sugar and insulin levels. 

Here is a list of the glycemic index for commonly consumed foods:

- White bread - 70

- Brown rice - 68

- Sweet potato - 44 – 91 depending on how they are prepared. (boiling is best)

- Banana - 51

- Carrots - 47

- Chickpeas - 28

- Lentils - 32

- Peanuts - 14

- Chocolate - 49 (dark chocolate has a lower GI)

- Coca-Cola - 63

- Milk - 39

- Yogurt - 37

- Oatmeal - 55

- Popcorn - 65

- White rice - 87

- Honey - 58

- Raisins - 64

- White potato - 85

- Spaghetti - 42

- Cornflakes - 81

Here are the approximate glycemic index values for some common whole fruits: 

- Apples: 36-52
- Oranges: 31-51
- Grapes: 43-53
- Mango: 51
- Cranberries: 52
- Grapefruit: 25

The glycemic index (GI) of fruit and vegetable juices is higher than that of whole fruits and vegetables because the juice lacks the fiber that helps slow down digestion and absorption of the fruit's sugars. Here are some common fruit juices and their approximate glycemic index values:

- Apple juice: 41-58

- Orange juice: 50-75

- Grape juice: 46-100 (depending on the variety)

- Mango juice: 41-60

- Cranberry juice: 50-68

- Grapefruit juice: 48-61

- Carrot Juice: 86

Within food categories, there are differences in the glycemic index depending on the different varieties and preparation of that food substance. For example, the glycemic index for different types of oatmeal can vary depending on factors such as the type of oatmeal, how it is prepared, and what it is served with. Here are some approximate glycemic index values for different types of oatmeal:

- Steel-cut oats: 42

- Rolled oats: 55

- Instant oats: 65

- Oat bran: 55

It's worth noting that these values are approximate and can vary depending on the specific brand and preparation method used. Adding sugar or sweeteners to oatmeal will increase its glycemic index, so it's important to be mindful of the overall nutritional content of your oatmeal.

Bottom line: to maintain lower insulin levels you should limit your total carbohydrate intake, substituting healthy protein and healthy fats. Eating lots of carbs will promote all the negative things associated with high insulin levels. When you do eat carbs, keep the amount consumed moderate and choose those with a glycemic index of 55 or lower. You can easily look up the glycemic foods that you intend to eat by doing an Internet search. Foods with a glycemic index of 70 or higher are considered high and can cause a rapid spike in blood sugar levels and insulin. Foods with a glycemic index between 56-69 are considered moderate and should be consumed infrequently. Choosing foods with a lower glycemic index can help regulate blood sugar and insulin levels and, because of slower absorption. 

Eating whole foods has become increasingly popular in recent years, as people have become more aware of the many benefits of consuming minimally processed, natural foods. Whole foods are those that are in their natural state, free from added chemicals, preservatives, and artificial flavors. Eating processed foods can have negative effects on our health. Processed foods are often high in added sugars, unhealthy fats, and salt. These ingredients can contribute to weight gain, high blood pressure, and other health problems such as heart disease, diabetes, and cancer. Processed foods can also be low in essential nutrients like fiber, vitamins, and minerals. Additionally, many processed foods contain artificial preservatives, flavors, and colors, which can be harmful to our health. Overall, consuming too many processed foods can have negative effects on our health and well-being.

Whole foods are full of the essential nutrients that our bodies need to function properly. These nutrients include vitamins, minerals, fiber, and antioxidants. By consuming these nutrients, we can boost our immune system, improve our digestion, and promote healthy skin, hair, and nails. For example, foods like carrots and sweet potatoes are rich in vitamin A, which is essential for good vision and healthy skin. Leafy greens like spinach and kale are high in iron, which is important for energy production and healthy blood.

Eating whole foods can be more environmentally friendly than processed foods. Whole foods require less packaging and processing, which can reduce the amount of waste produced and the carbon footprint associated with food processing. Whole foods are often grown locally and seasonally, which can reduce the environmental impact of transportation.

Eating whole foods can be more cost-effective in the long run. While processed foods may seem cheaper, they often contain hidden costs such as healthcare expenses associated with chronic diseases. Whole foods, on the other hand, can be purchased in bulk and prepared at home, which can save money.

So, eating whole foods has numerous benefits for our health, the environment, and our wallets. By incorporating more whole foods into our diets, we can improve our overall health and well-being and reduce our risk of chronic diseases and at the same time lowering healthcare costs. A whole-foods diet can be delicious, satisfying, and sustainable, making it a great choice for anyone looking to improve their health and reduce their environmental and economic impact.

There are so many benefits from eating a whole food plant-based diet for not only the individual consuming this diet but also for the world. A plant-based diet is a way of eating that emphasizes whole, minimally processed foods derived from plants, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, while minimizing or avoiding animal products and processed foods. Plant-based diets can vary from vegan, which excludes all animal products, to vegetarian, which may include some animal products, such as dairy and eggs. The focus of a plant-based diet is on consuming nutrient-dense, whole plant foods that promote optimal health and well-being. 

Studies have shown that a plant-based diet can reduce the risk of chronic diseases such as heart disease, obesity, diabetes, and cancer. Plant-based foods are rich in antioxidants, which can help protect cells from damage caused by free radicals thereby, reducing the risk of cancer. Plant-based foods are high in fiber, which helps maintain a healthy digestive system and prevents the buildup of toxins in the gut that can lead to colon cancer. They also contain phytochemicals, which are natural compounds that can help prevent cancer by reducing inflammation and blocking the growth of cancer cells.

Animal-based foods are high in saturated fats, which have been linked to an increased risk of cancer and heart disease. A plant-based diet reduces the intake of these fats. Processed meats, such as bacon and hot dogs, have been linked to an increased risk of cancer and heart disease. A plant-based diet can reduce the risk of heart disease in several ways. Plant-based diets are typically lower in saturated and trans fats, which can raise cholesterol levels and increase the risk of heart disease. A plant-based diet is rich in fiber, which can help lower cholesterol levels by removing excess cholesterol from the body. Plant-based foods are rich in antioxidants, which also can help protect the heart by reducing inflammation and preventing damage to the cells that line the blood vessels. Plant-based diets are typically lower in sodium, which can help reduce blood pressure and lower the risk of heart disease. They are also rich in vitamins and minerals that are important for heart health, such as potassium, magnesium, and vitamin C.

Plant-based diets can help reduce the risk of diabetes. Unlike animal-based diets, plant-based diets are low in saturated fat and processed foods, which are known to increase the risk of developing diabetes. One of the primary benefits of a plant-based diet is its ability to regulate blood sugar levels. Plant-based foods are naturally low in glycemic index (GI), which measures how quickly a carbohydrate-containing food raises blood sugar levels. As discussed above, foods with a high GI, such as white bread, sugary drinks, and processed foods, can cause rapid spikes in blood sugar levels, leading to insulin resistance and diabetes. Whole food plant-based diets, on the other hand, are low in GI and can help stabilize blood sugar levels, reducing the risk of developing diabetes.

Whole food plant-based diets are also rich in antioxidants, which are known to reduce inflammation and oxidative stress, two factors that contribute to the development of diabetes. Antioxidants protect the body's cells from damage caused by free radicals, reducing the risk of developing chronic diseases, including diabetes.

A whole food plant-based diet can also help with weight loss or maintenance due to the high fiber content and low-calorie density of plant-based foods. Maintaining a healthy weight is essential for overall health and well-being and reducing the risk of diabetes. Whole food plant-based diets are usually lower in calories than diets that include animal-derived foods. Plant-based foods are often less calorie-dense than animal foods, which means that you can eat a larger volume of food while consuming fewer calories. Therefore, by choosing whole food plant-based alternatives, you can reduce your overall calorie intake and thus promote weight loss.

Plant-based diets are high in fiber, which can help you feel fuller for longer and reduce overall calorie intake. Fiber is a type of carbohydrate that your body cannot digest, so it passes through your digestive system without adding calories. Fiber-rich foods also take longer to digest, which means that they can help you feel full for longer periods of time. This can prevent overeating and snacking, which can contribute to weight gain. Foods high in fiber also slow sugar absorption. Food high in fiber help to keep the digestive system healthy and functioning properly. Fiber helps to regulate bowel movements, prevent constipation, and promote the growth of beneficial bacteria in the gut. This reduces the risk of colon cancer. Additionally, plant-based foods are generally easier to digest than animal-based foods, which can be high in saturated fat and cholesterol. Eating a whole food plant-based diet can also reduce inflammation in the gut, which can further improve digestion.

Plants contain vitamin C which significantly increases the absorption of iron from plants. Plants contain healthy fats which are vital for the absorption of fat-soluble vitamins (A, D, E, and K). Many plants and plant oils provide healthy fats that can improve the absorption of these essential vitamins. 

Plant-based diets can benefit our world resulting in a lower carbon footprint and requiring less water and land compared to animal-based diets, making them more environmentally sustainable. A significant proportion of global greenhouse gas emissions are associated with livestock farming. This includes increasing ambient carbon dioxide from deforestation for grazing lands and growing animal feed, methane produced by ruminant animals like cattle, and nitrous oxide from animal manure. According to a study published in Science, transitioning towards a plant-based diet could reduce food-related greenhouse gas emissions by up to 73%.

Livestock farming is incredibly water-intensive. It involves not only providing water for animals to drink but also irrigating crops for animal feed and cleaning livestock facilities. According to the Water Footprint Network, it takes about 15,400 liters of water to produce 1kg of beef, compared to 322 liters for 1kg of vegetables. Thus, a shift towards a plant-based diet would significantly reduce the demand on our water resources.

A plant-based diet reduces the demand for animal products, which reduces the suffering of animals raised for food. Lower demand can lead to fewer animals being raised for slaughter. Many of these animals are kept in inhumane conditions, often in cramped, unsanitary environments where they have little to no opportunity for natural behaviors. Many cruel practices are standard in the animal farming industry, such as debeaking in chickens, tail docking in pigs, and the separation of calves from their mothers in the dairy industry. By choosing a plant-based diet, individuals can avoid supporting these practices. 

Healthy fats primarily include monounsaturated and polyunsaturated fats, which can be beneficial when consumed as part of a balanced diet. Monounsaturated fats are known for reducing levels of low-density lipoprotein (LDL) or 'bad' cholesterol and increasing high-density lipoprotein (HDL) or 'good' cholesterol. Polyunsaturated fats include Omega-3 and Omega-6 fatty acids, which are types of polyunsaturated fats, are essential for the body. They contribute to brain function and cell growth. Our bodies do not produce these fatty acids, so they must be obtained through food.

Benefits of Healthy Fats

1. Heart Health: Research suggests that      monounsaturated and polyunsaturated fats can reduce the risk of heart      disease by decreasing harmful LDL cholesterol levels and increasing      beneficial HDL cholesterol 
2. Brain Function: Fats, especially omega-3 fatty      acids, play a crucial role in brain health. They help maintain the      structure of neurons and are vital for cognitive performance and mental      health 
3. Anti-Inflammatory Properties: Omega-3 fats      found in certain types of fish can provide anti-inflammatory benefits,      which can be beneficial in managing conditions such as arthritis 
4. Nutrient Absorption: Certain vitamins (A, D,      E, K) are fat-soluble, meaning they require fat to be absorbed and      utilized by the body (source: National Institutes of Health).

Sources of Healthy Fats

1. Avocados: High in monounsaturated fats,      avocados also pack a variety of vitamins and fiber.
2. Fatty Fish: Salmon, mackerel, and sardines are      great sources of omega-3 fatty acids.  These fish are also relatively low in      mercury as opposed to others such as tuna and swordfish and I avoid these.
3. Nuts and Seeds: Almonds, walnuts, chia seeds,      and flaxseeds offer a good dose of monounsaturated and polyunsaturated      fats.
4. Olive Oil: A staple in the Mediterranean diet,      olive oil is rich in monounsaturated fats.
5. Dark Chocolate: Besides being a good source of      monounsaturated fats, it also contains powerful antioxidants.

I admit that this is a controversial one and I will provide information on both sides of the discussion. Dairy products, including milk, cheese, and yogurt, have been a part of human diets for thousands of years. These foods are rich in essential nutrients, yet their consumption has sparked controversy due to potential health concerns, particularly for certain populations. 

Dairy products provide a wealth of essential nutrients, including calcium, protein, vitamin D, and vitamin B12. These nutrients are crucial for various bodily functions such as bone health, muscle function, and cell metabolism. For example, the calcium and vitamin D found in dairy play a pivotal role in maintaining bone density and strength. Some research suggests that dairy products, particularly yogurt and cheese, can help in weight management. The protein content in dairy can provide a feeling of satiety, reducing overall calorie intake.

On the other hand, full-fat dairy products are high in saturated fats, which can raise blood cholesterol levels and increase the risk of heart disease when consumed in excess. Also, some research suggests a potential link between high dairy consumption and increased risk of certain cancers, such as prostate and breast cancer. However, evidence is mixed, and more research is needed to understand these relationships.

That said, it is known that dairy contains estrogens and growth hormone. Cows who have been pregnant naturally produce milk and have high levels of estrogens. The milk also naturally contains growth hormone, no doubt meant for the suckling calf also known as bovine somatotropin (BST). Some dairy farmers also inject synthetic form of BST called recombinant bovine somatotropin (rBST) to increase milk production in cows. The use of rBST is controversial, and its safety has been a topic of debate. Many countries, including Canada, the European Union, and Australia, have banned the use of rBST due to concerns about its potential impact on animal welfare and human health. However, rBST is still allowed in the United States. These hormones can have an adverse effect on humans. There are studies that link milk intake to prostate and breast cancer. Other studies show no correlation. 

While the studies for or against are not perfect and may lead to incorrect conclusions, no other species on earth drinks the milk of another species and in all species other than humans, milk is not consumed beyond the very early months or years of life. We can get all the required nutrients from other sources so for me, milk and other dairy products are to be avoided. If you decide to consume milk products, I suggest that you look for those that are rBST free.Healthy fats primarily include monounsaturated and polyunsaturated fats, which can be beneficial when consumed as part of a balanced diet. Monounsaturated fats are known for reducing levels of low-density lipoprotein (LDL) or 'bad' cholesterol and increasing high-density lipoprotein (HDL) or 'good' cholesterol. Polyunsaturated fats include Omega-3 and Omega-6 fatty acids, which are types of polyunsaturated fats, are essential for the body. They contribute to brain function and cell growth. Our bodies do not produce these fatty acids, so they must be obtained through food.

As I said above, I don’t subscribe to a named diet such as vegan, pescatarian, etc. I eat whole plant based unsweetened foods, and no dairy or meat but I do include fish. Recently, it occurred to me that my diet is “Pareve” (a Jewish dietary description) which is a diet that is prepared without meat, milk, or their byproducts but a pareve diet can include sugar which I avoid. Eggs are included and mine are usually egg whites.

Most restaurant menu choices are meals that I would consider unhealthy but if you look hard enough you will find healthy items. Unhealthy ingredients usually taste great and are included so that you come back for more. These include salt, cured animal products, saturated fat, sugar, and additives. That said, you can almost always find salads, vegetables, and fish on the menu. Even when ordering one of these items, you should get details about the ingredients. For example, salad dressings are often sweetened, brussels sprouts are frequently made with bacon and chefs like to add butter, salt, bacon and cheese to almost anything. Therefore, I always ask and usually the dish can be prepared without these things. A typical order of fish for me will include “please ask the chef to substitute olive oil for butter and not add salt”. I even order “eggplant parmesan, hold the cheese”!

Although I do not eat meat, some of my favorite restaurants are, believe it or not, steak houses! They always have great salads, vegetables that can be prepared simply along with excellent fish and the staff will prepare items any way you want. I have encountered very few restaurants (maybe just one) where the chef is unwilling to make any modifications. They will never see me again. 

Bottom line is that you can eat healthily in just about any restaurant, you just have to ask!