Foods to Limit and/or Avoid:
· Refined carbohydrates (white bread, white pasta, white rice) - There is little nutritional value in these products and they have been heavily processed.
· Refined sugars (white sugar, brown sugar, glucose, fructose) - See our post on refined sugar.
· Cow dairy - Try to consume organic cow dairy and organic butter if you are having this in your daily diet as there are many hormones and antibiotics in non-organic varieties. We recommend goat and sheep dairy as these have been less mass produced and have much less impact on hormones and overall health.
· Alcohol - Have red wine and the occasional beer if you are consuming and less than 5 drinks per week. Alcohol can back up the the liver and throw off hormonal balance, increase the risk of cancer and contribute to mood disturbances.
· Wheat products - Have many negative effects on the body including blood sugar dysregulation, low mood, bloating, fatigue and potential increased cardiovascular risk. Consume a wide variety of other grains like teff, brown rice, amaranth, millet, etc. that have been less manipulated over time. See Wheat Belly Book Review.
· Salt - Taste your food before adding salt as this reduces consumption. Use sea salt or Herbamare and consume a variety of spices like turmeric, rosemary, oregano, basil, coriander, cumin, cinnamon, cayenne etc.
· Caffeine - Limit to 1 coffee weekly and switch to green tea. If you really like the taste of coffee use swiss water decaf. For coffee substitutes that contain digestive and liver supporting herbs try Café lib or Krakus - they also have great flavour.
· Juices - If having use 100% fruit and vegetable juices that are not sweetened (ie. Ceres) on occasion, as juice is pasteurized and processed and some nutrients are lost. The whole fruit is always better but if you like juice try making your own at home - it's a lot tastier and better for your health as all nutrients are retained.
· Margarine - Use organic butter instead as margarine is heavily processed and has chemical dyes in it. It's even better to use unfiltered, extra virgin olive oil instead.
· Vegetable oils - These can increase inflammation in the body. It is the best to cook with organic extra virgin coconut oil since it has a high heating point which means that it can withstand heat without being broken down into harmful by-products. See our blog on coconuts. It is also great for baking. Unfiltered Extra Virgin Olive oil is best to add after cooking. It can be used to make salad dressings with raw apple cider vinegar which can help with digestion. It is okay to bake at 300, however, it is best raw.
· ‘Fake’ foods - These include artificial sweeteners, artificial colors, artificial flavours, Monosodium glutamate (MSG). The body doesn't recognize these man made chemicals and has a hard time processing them.
· Packaged foods - Anything that comes from a box like packaged cookies, crackers, snacks, sauces, dinners. These are highly processed and most likely contain refined carbohydrates and sugars or other chemical additives and preservatives. Make your own food at home - it's worth the time for your health, energy and overall well-being.
· Deep fried foods, bacon and other smoked meats - These are not good for digestion and are carcinogenic instead choose organic grass fed or wild meats.
Overall, a whole foods diet is the way to go where you prepare all of your meals at home. Go out for dinner 1-2 times per month as a treat but no more than that as you can't be sure what you are consuming. Moderation is key, however, listen to your body and the way it is feeling after eating certain foods. You may notice a connection between diet and well-being that you never thought about before. You may also find that the saying "You are what you eat" couldn't be more true!
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