Four Steps to Reduce Bad Habits in Your Eating Style – part 1

Four Steps to Reduce Bad Habits in Your Eating Habits

In my previous posts… I discussed creating a set of “Rules” that you could incorporate into your eating habits. We all have certain rules in the game of life… whether you believe it or not. Someone does something you do like… or say something you don’t agree with… or it isn’t aligned to your beliefs or values… and then you become angry… frustrated… or pissed off when someone breaks your rules right? When it comes to our health… we should be as emotionally connected. I believe we should create certain rules (within reason) that can help us live a longer and healthier lifestyle. In all seriousness… why not add some new rules that can help your health and longevity?  

I want to discuss four rules you should incorporate into your healthy lifestyle. Don’t be nervous… it is only four new rules to add into your life. Hopefully I can share some awareness on why we should either reduce or eliminate these four things from our eating habits. In this post… I will go into detail about the first thing you should reduce or eliminate. Over the next several posts… I will continue the following three things to reduce or eliminate.

Now… notice that I said… “reduce or eliminate” … because if I asked you to eliminate certain things from your diet… I am sure that would be super hard for most people. So do yourself a favor… begin to slowly reduce some of the foods I mention… and I am sure that it will make a significant impact on your health. Are you ready?   

Reduce or Eliminate the following:

1. Processed Fats

• Processed Fats are fats destroyed through cooking at temperatures above 118 degrees Fahrenheit.

2. Animal Flesh (yes red meat) and Poultry

3. Dairy Products

• Milk
• Cheese

4. Acid Addictions

• Caffeine
• Sugar

 NOTE:

Water-rich foods should make up 70% of your total diet. This composition allows your body to cleanse itself. Failing to consume this percentage of water means that you are “clogging” your body, not cleansing it.

 80/20 RULE

A good principle to follow is to following these steps 80% of the time. Then, allow yourself to have a celebration day for the effort you made during the majority of the week.

 Step 1: Reduce or Eliminate Processed Fat

What are processed or trans fatty acids?

They are man-made or processed fats, which are made from a liquid oil. When you add hydrogen to vegetable oil and then add pressure, the result is a stiffer fat, like the fat found in a can of Crisco. Trans fats are also called hydrogenated fats.

Why should I care about trans fatty acids?

In clinical studies, trans fatty acids or hydrogenated fats tend to raise total blood cholesterol levels and LDL “bad” cholesterol and lower HDL “good” cholesterol when used instead of cis (naturally occurring) fatty acids or natural oils. These changes may increase the risk of heart disease. Additional dangers of processed fats include poor circulation, poor elimination, excess congestion, and toxicity in the body.

 Are all fats bad?

No, not all fats are bad! “Good fat” is a major source of energy for the body. These “good” unsaturated fats include essential omega 3 fatty acids that help lower the risk of heart disease and cancers. Some unsaturated oils are also used by the body for construction of cell walls and help in the proper functioning of nerves.

 Tips to reducing Trans Fatty Acids in your Diet

• Use olive oil, coconut oil and garlic in place of butter.
• Limit commercial baked goods (cookies, pastry, crackers etc.
• Limit snack foods and chips.
• Avoid deep fat fried foods and fried foods at restaurants.
• Limit packaged, convenient foods.

 Fats in their Natural, Unprocessed Form, Serve Five Major Functions

1. They build cell membranes

2. They aid in the production of hormones

3. They raise metabolism and create energy

4. They protect the body by buffering and neutralizing acids.

5. They provide lubrication to the body so the cells are free to move.

Unprocessed fats are any fats that occur in their natural state. Such as: avocados, olive oil, coconut oil, almonds and flax seed oils.

Now we know that certain fats and oils are bad for us… just wait until I talk about the second thing to reduce or eliminate… red meat! And most of you are probably saying “But meat too? Ahhh!” The traditional “truth” about nutrition is killing us. In America we have growing rates of heart disease, cancer, obesity and more. WE MUST open our minds to new ways of eating, incorporating more of a “plant-based” diet.

 Heart Disease

• Risk of death from heart disease for vegetarians compared to non-vegetarians: Half.
• The blood cholesterol level vegetarians compared to non-vegetarians is 14 % lower.
• Drop in heart disease risk for every 1% decrease in blood cholesterol: 3-4%
• Incidence of very high blood pressure in meat eaters compared to vegetarians: 13 times higher.

 Cancer

• Impact on risk of lung cancer for people who frequently eat green, orange, and yellow vegetables: 20-30% reduction.
• Most common cancer among American men: Prostate cancer. Risk of prostate cancer for men whose intake of cruciferous vegetables (broccoli, Brussel sprouts, cabbage, cauliflower, collards, kale, mustard green and turnips) is high: 41% reduction.
• Risk of colon cancer for woman who eat red meat daily compared to those who eat it less than once a month: 250% greater.

So let me ask you a question? Can you slowly begin to reduce or eliminate processed fats? I hope so… and it’s super easy to use coconut oil instead of butter when you cook. Add avocados into your meals… so you can add more healthy fats into your body. It isn’t that difficult to make some little improvements into what you do.

In the next post… I will discuss the second thing to reduce and eliminate… animal flesh and poultry. AHHHH!

Live Life to the Fullest!

Master Paul Melella Jr

Tips from this article

1. Use coconut oil instead of butter when cooking
2. Add avocado’s into your eating habits
3. Reduce and eliminate fried and packaged fast foods