5 Simple Things Impacting your Health

 1. Avoiding {healthy} fat

Fat does not "make you fat." I know this is a hard one to unlearn, but it simply isn't true. 

We've had proof since 2016 that the sugar industry paid off several Harvard scientists in the 1960s to skew the results of their study. The scientists blamed fat for unwanted weight gain rather than sugar. Sugar increases cholesterol levels, not fat. Even saturated fat helps to raise healthy cholesterol (HDL) and lower "bad" cholesterol levels (LDL).

While some people have a genetic predisposition to gain weight quickly from saturated forms of fat, the majority of us do not. Regardless of genetics, all of us need healthy fat in our diets. 

Fat is one of the three macronutrients that should make up a healthy diet. Eating a low fat diet...

• alters the absorption of nutrients, especially the fat-soluble vitamins A, D, E, and K.
• worsens your fatigue: fat is a "slow burning" source of energy, crucial to getting you through the day. 
• alters function of neurotransmitters (like dopamine and serotonin) and hormones
• makes it harder for you to create leptin, the satiety hormone that makes you feel full.  

2. Not drinking enough filtered water 

Most Americans are dehydrated. Have you had enough water today?

A good starting point is your weight in lbs ÷ 2 = ___ oz to drink per day.

No, coffee does not count. It's a diuretic and actually subtracts from your overall water intake for the day. Count only filtered water and non-caffeinated teas.

Signs of dehydration: 

Early - 

• Thirst 
• Dry mouth 
• Fatigue 
• Darker urine
• Cravings
• Muscle cramps
• Anxiety
• Headaches/Migraines
• Decrease in memory or ability to concentrate

Chronic -

• Heartburn
• Back pain
• Joint pain
• Constipation
• Colitis 
• Exercise Asthma

Additionally, not drinking enough water leads to: 

• slowed digestion
• lack of moisture to joints
• dry throat and lungs
• decreased toxin flushing
• headache/migraine
• fatigue
• “sticky blood” leads to high blood pressure

3. Processed foods 

A processed food is any edible food not in its whole form. 

Unless it only contains a only a few ingredients on the label and you know exactly what they are....example: organic apple puree... this includes virtually anything you'd buy in the center aisles of the grocery store. 

Most of these products contain artificial ingredients and have been altered to increase "palatability."

They: 

• alter and damage the microbiome
• contain synthetic vitamins/minerals which block receptor sites
• are made of empty calories leading to overeating without getting the necessary nutrients

4. Excess sugar 

Although it tastes good, sugar takes a lot more than it gives. 

Sugar:

• affects sleep and mood patterns
• alters gut microbiome
• feeds abnormal cell growth
• makes naturally sweet things taste less sweet
• increased cravings

Sugar causes real addiction, so try not to feel shame for wanting it so intensely. It will take time reduce your intake. 

Start by replacing any refined sugars with natural sources like honey, organic maple syrup, monk fruit, stevia, or chicory root sweetener. (Agave syrup is commonly accepted as a "healthy option" but it contains more fructose than high fructose corn syrup.)

Check your food labels for hidden sugars: high fructose corn syrup, dextrose, maltose, sucrose, aspartame, sorbitol, saccharine, sucralose, glucose, cane syrup, simple syrup, brown sugar, fructose, agave syrup, etc. 

How are you supposed to break the habit if you're being systematically dosed with sugar throughout your whole day?

Ask for no sugar added or "unsweetened" when you order your coffee or tea. 

The less you eat it, the less you will crave it. And as you cut back on refined sugars, your taste will adjust back to normal. Trust me, white sugar will soon taste WAY too sweet. 

5. Eating after dinner 

Digesting food takes a lot of energy and resources. Your body will prioritize it over falling asleep every time.

• affects overall sleep quality and ability to fall asleep
• weight gain

Take Away

Pick one item to focus on this week! Habits take time to form and trying to change everything at once isn't sustainable. Master one new habit and make it a part of your routine before you move on to the next. 

© 2024 Mistletoe Nutrition and Wellness LLC

Disclaimer: The information shared on this account is intended for inspirational and informational purposes only and is not a substitute for medical advice. Nothing on this account is intended to diagnose, treat, prevent, or cure any disease. Consult with your healthcare provider before making any dietary, lifestyle, or supplement changes and do not forego or delay seeking medical attention based on the information shared on this account. You acknowledge and agree that the results of any of our services, offerings, or products as described in a testimonial are not typical, are for illustrative purposes only, and cannot be guaranteed or assumed to be achievable by you. Please always consider your personal situation and do your own research.