food creates more problems more than the food itself. Research shows that eating the same thing three or more times in a week can cause stomach distress, so mix up your diet. Really liking salad is okay, but limit it to once or twice a week — or eat different kinds of salads — to avoid issues.
Find an alternative. You can almost always find healthy substitutions for the foods on your do-not-eat list; you just have to be open to trying them. Does milk make you bloated or give you intestinal problems? Try almond milk. Have a hankering for some cheese but can’t handle what it does to you? Try some goat cheese, which you may tolerate better than cheese made from cow’s milk.
Change your preparation styles. What if the problem isn’t the food but the way you prepare it? Sure, those fries are great when they come right out of the fryer, but what if you used sweet potatoes instead of white potatoes and then baked them instead of fried them? You’d consume more nutrients without adding trans fats from the oil.
Understanding the Role of Environmental Toxicity
Today’s environment may be toxic to the food supply. In fact, scientists and nutritionists have been saying it for years. But what exactly do they mean? How can the environment affect the food you eat?
As it turns out, the environment can impact the safety of your food and food sources fairly easily. What’s more, the Food and Drug Administration (FDA) considers certain levels of particular toxins acceptable, so you don’t always know when you’re eating something bad.
Truth is, a variety of substances contaminate the food supply — either before it leaves its origin or somewhere before it hits people’s plates. Some of these contaminants are due to environmental pollution; some of the toxins are from industrial agriculture, such as glyphosates, arsenic, and other heavy metals, sewer sludge, and other pesticides and fertilizers; still others are from food packaging like plastic-lined cans. Your cooking method is another way toxins can enter your food — through your pots and pans, through the additives and preservatives in your kitchen, or even in the way you cook.
Although some levels of these toxins won’t harm you, not knowing what — or where — they are can lead to real trouble. Some of them can be linked to chronic diseases like cancer, hormone deficiencies, and behavioral disorders.
Knowing where some of these dangers are hiding can help you keep your diet on track and your body healthy. Here are some common toxins found in your foods:
Pesticides: The battle of the bugs has been at the center of the food controversy for decades. But just because you’re aware of it doesn’t mean the danger doesn’t still exist — and many pesticides leave behind residues that can lead to cancer or birth defects. Herbicides, like glyphosates, are also toxic to your food supply.
Bisphenol A (BPA): BPA is a substance found in the coating inside most food and drink cans and has been known to leach out into the foods it’s supposed to protect. Products with a high tomato content — such as stewed tomatoes or tomato sauce — are particularly dangerous because the acid from the tomatoes increases the amount of BPA released into the food. BPA has been connected to cancer, obesity, and heart disease.
Sodium nitrite: This preservative is used most often in deli foods, like processed meats, which you should try to avoid, anyway. Be careful when seeing “uncured” or “no added nitrites” on labels; those words may just mean the producers are substituting celery juice, which is naturally full of nitrates. Nitrites and nitrates have been linked to many cancers.
Heterocyclic amines (HCAs): When you cook your meats and fish at too high of a temperature — think grilling — HCAs form. These toxic carcinogens form when the high heat combines with some of the natural substances of meat and fish. The best solution: Pre-cook meats and finish over a low flame.
Brominated vegetable oil: It doesn’t sound sweet, but this oil is actually found in fruit-flavored drinks and sodas and has been linked to behavioral problems and reproductive issues in animals.
Genetically modified organisms (GMOs): Probably one of the most common toxins in today’s food supply, these dangerous organisms —found in corn- and soy-based ingredients, among others — have been linked to organ damage and gastrointestinal disorders.
Eating Clean to Ward Off Inflammation
More than likely you’ve hear a lot about clean eating, but do you really know what cleaning eating means? Is it just a matter of making sure you scrub your fruits and vegetables before eating them?
Well, kind of. But not really. Clean eating is really about changing your eating habits to focus on fresh, whole foods and those that have been minimally processed.
Here are some tips for starting a clean eating lifestyle:
Stock up on fresh organic fruits and veggies. Doing so is apparently harder than you may think. According to a 2018 study by the Centers for Disease Control and Prevention (CDC), just 1 in 10 Americans were eating the right amount of fruits and vegetables per day; a little more than 12 percent were getting their daily allowance of fruits and just 9 percent were getting their daily allowance of vegetables. Keeping fruits and vegetables a key part of your diet can help in the fight against heart disease, diabetes, some cancers, and obesity.
Eliminate or minimize processed foods. When you think “processed foods,” the first things to come to mind are likely boxed meals and processed meat. Those are, of course, included, but so are things like refined sugar, white rice, and refined flour. Processed foods include those foods that go through a change so drastic from their original state that they lose many of their nutrients and replace them with sugars and chemicals.
Eat gluten-free whole grains. If you want to eat grains, be sure to reach for the ones that are least processed, such as steel-cut oats and sprouted grain bread. Refined grains lead to better gut health and can help to reduce inflammation.
Don’t forget the protein, fat, and carbs. Eating clean doesn’t mean eating only plant-based foods. Include some meats in your diet. Just be careful because processed red meat can actually trigger inflammation. Some good meaty protein sources include wild-caught salmon, tuna, and lean poultry.
Be sure to read the label. Although eating clean does involve eating mostly natural items, some packaged foods like nuts, some vegetables, and some meats are good, too. Just be cautious — read the labels and look for preservatives, added sugars, or the wrong kinds of fats (refer to Chapter 6 where we discuss fats in greater detail). Some nuts are roasted in vegetable oil, for instance, and some pre-washed salads may come with processed cheese or fatty dressings.