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    Clean Your Plates: A Guide To Clean Eating
    Clean Your Plates: A Guide To Clean Eating
    Clean Your Plates: A Guide To Clean Eating
    Ebook211 pages2 hours

    Clean Your Plates: A Guide To Clean Eating

    By Kendra Holdgraf

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    About this ebook

    Societal norms and food production has vastly changed in the previous years, thus changing how we currently prepare and consume food. The shift in our habits has had some dramatic and negative effects on our bodies, resulting in the obesity epidemic, numerous health conditions, feelings of sluggishness, lack of energy, brain fog, and many more adverse effects.

    Fortunately, you can change that. You can begin today to change your family tree; your legacy. By changing and becoming healthy yourself, you will pave the way for your family and future generations. Imagine that leading a healthy lifestyle could improve the way you feel. If you feed your body whole, nutrient-dense food it will thrive, providing you with energy, a clear mind, sound sleep, a strong body and overall health. You have the power to change how your body feels and responds. You will find expert knowledge and answers from the medical community, the food industry, and the fitness community that will hopefully encourage you to embark on a new, healthier lifestyle.

    The research and information found in Clean Your Plates: A Guide To Clean Eating is presented to outline the premise of Clean Eating and Paleo Lifestyles. It will show you what is hidden in the foods you are eating, why it is important to your health, and tips on how to achieve a Clean Eating Lifestyle in an easy-to-understand, simple format.

    Clean Your Plates is designed to offer tips, information and support for everyday people interested in healthy eating. Clean Your Plates: A Guide To Clean Eating is even complete with graphics to make the learning experience fun. A healthier lifestyle can be enjoyable, rewarding and anyone can do it! You don’t have to be a fitness guru or health nut to start making healthier choices for you and your family! Clean Your Plates is here to help make that transition a smooth one, and guide you on your path to Clean Eating and Healthy Living!

    LanguageEnglish
    PublisherKendra Holdgraf
    Release dateJan 1, 2015
    ISBN9781311359223
    Clean Your Plates: A Guide To Clean Eating

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      Book preview

      Clean Your Plates - Kendra Holdgraf

      The Term Clean Eating Is Becoming a Household Name

      The terms Clean Eating and the Paleo Diet have gained popularity over the past few years and have become household names. These lifestyle choices aren’t just for the fitness and nutrition world, but anyone whom is looking for healthy alternatives to their current lifestyle.

      I’m sure you have many questions about the Clean Eating Lifestyle, just as I did when I first started making changes to my diet.

      So what is Clean Eating?

      How do you do it?

      Why should you eat clean?

      What are the benefits of eating clean?

      Is Clean Eating and the Paleo Diet the same thing?

      What is the difference between healthy or good fats and bad fats?

      Can I still eat my favorite foods?

      Is Clean Eating expensive?

      Should I buy organic?

      What is a GMO, and why should I care?

      How can I incorporate Clean Eating in my busy lifestyle?

      If you have asked yourself just one of these questions, then this is the right book for you! This book is designed to dissect these questions and will also provide suggestions, tips and information on how to begin to transform your current lifestyle to be healthier and cleaner.

      Before we delve into the particulars of Clean Eating, it is beneficial to look at our nation’s health as a whole, and how we as a nation got to where we are. Looking at the correlation between our food and our health will help associate the connection between food and health. The food we consume is direct consequence to the state of our health, whether it’s good or bad.

      How Did We Get Here?

      Our nation’s increasing health epidemics are made up of alarming statistics. A crucial question to ask is How did we get here? In 2012 the U.S. topped the charts as the world’s most obese country, with 35.1% Americans diagnosed as obese, and 69% as overweight (including obesity).[1] These numbers rank the US as the number one most obese country.[2] Understanding these statistics and asking crucial questions will help us explore the state of our health, and provide us with the information needed to change the course of our nation’s health. If we don’t start to make some changes and start living differently then the rest of the nation, we are setting ourselves up to encounter some of those common health problems. The fact that you are reading this book tells me you are ready to start making changes in your diet to drastically change your overall health.

      If you are wondering what constitutes being overweight or obese, there are some guidelines to help distinguish each. WebMD defines that an overweight person is 10%-20% higher than normal, as defined by a standard height/weight chart, or as a body mass index (BMI) of 25 to 30. When a person is obese, their BMI is 30 or more and is 30% higher than normal.[3] Doctors and some fitness experts have to tools to calculate your BMI. There are some web-based calculators that can give you a general idea of your BMI by calculating your percentage based off your height and weight. A health or fitness expert will be more accurate, as they are able to use more specialized tools that will produce a more precise reading.

      In 2012 the Associated Press- NORC Center for Public Affairs Research put out an interesting survey, questioning Americans about their perception of obesity. Respondents stated multiple reasons for believing why Americans are obese, stating that people don’t know how to control their weight, that advertising of unhealthy food is partially to blame, and that Americans are spending too much time in front of electronics, not getting enough exercise as a result.[4] These three scenarios all contribute and play a key role into weight gain.

      As demonstrated in the study, people believe a factor that contributes to obesity is that people don’t know how to control their weight. In fact, 52% of Americans also believe that filing their taxes is easier than knowing how to eat healthy. These statistics show that consumers, for some reason or another, are not getting the information they need in order to make healthy choices. Unfortunately, consumers receive mixed messages from marketing campaigns, advertisements, and restaurants that say they are making healthy choices, when in fact they aren’t.

      Interestingly, 90% of Americans believe they have a healthy diet.[5] Not only do Americans s believe their diet is healthy, but six out of 10 people believe they are setting good examples for their children.[6] There seems to be a disconnect between the state of our nation’s health and the perception of what healthy is. If the majority of the population is overweight or obese, and the majority of the population believes they have a healthy diet and set a good example for their kids, then the perception isn’t lining up with the reality of the situation.

      Information is the first step in narrowing the gap between the perception of health and the state of health. The more informed we are about what foods are healthy and which foods aren’t, the better choices we are able to make. If the majority of our nation is overweight, obese, and facing serious health concerns, we must look at a common thread that can cause these concerns: their diet. After that, it’s about striving to make alternate choices to avoid becoming a statistic. Our society has greatly evolved into a manufacturing mega-machine. Unfortunately, over the years the Western diet has evolved by manufacturing foods that are filled with additives, preservatives, fillers, pesticides, and even genetically modified food.

      Clean Eating involves eliminating manufactured and processed items from our diet as much as possible, and instead choosing foods closest to their natural state. Processed foods are filled with chemical additives, many of which have negative effects on the body.

      Common Food Additives That Have Adverse Health Affects

      Food industry manufacturers use additives to add flavor to foods, preserve their shelf life, and to change or preserve the food’s texture and appearance.

      Prior to the development of these additives, our ancestors used different methods to preserve their foods, such as drying, pickling, smoking, and salt-curing, to name a few.

      The demands of our society to provide convenient, high-quality foods have spurred the development of more than thousands of additives that are currently used in our food production today.

      The current number of known additives that are used in the production of our food is staggering. The Food And Drug Administration (FDA) is the governing agency responsible for making sure our nation’s food supply and medicine is safe for consumers, and regulates the additives that are used in food.

      The Food And Drug Administration has a list called Everything Added To Food In The United States (EAFUS). It lists over 3,000 additives, of which only 1,000 additives have administrative and chemical information, leaving the chemical information in the remaining 2,000 additives questionable.[7]

      The FDA categorizes additives as Generally Recognized As Safe, or GRAS. GRAS is intended to show additives, which have been adequately shown to be safe under the conditions of its intended use, or unless the use of the substance is otherwise excluded from the definition of a food additive.[8] The FDA notes all 3,000 additives may be lawfully added to food. However, there are independent parties that can also deem additives not listed with the FDA as GRAS, so those in turn can lawfully be added to food. So technically, chemical additives, under the current law, can be added to food without the FDA’s approval, as long as they’re considered Generally Recognized As Safe. The word generally does not have me convinced that a chemical additive is safe, and I certainly question the authority of the third parties making that determination.

      Additives labeled as natural flavors that are Generally Recognized As Safe do not need FDA approval, and are also not required to be individually listed on the label.[9] Natural flavors is a combination of chemical additives proprietary to the manufacturer that is not required by the FDA to be individually listed on the label. So in other words, if you see naturally flavored on an ingredient label, it does not mean it is flavored with natural ingredients. It means it is flavored with chemical additives that are made to taste like natural ingredients. For example, if you are eating strawberry ice cream, the ice cream could be flavored with natural flavoring to taste like strawberries, but not actually contain strawberries.

      Although the FDA has a list of 3,000 approved additives, many of them are banned in other countries due to the negative health effects they have on humans. Nutritionist Mira Calton and her husband Jayson Calton, Ph.D are authors of Rich Food, Poor Food. They spent years researching over 150 ingredients that the government has allowed for use in the United Sates, but which are banned in other countries because of the health problems they cause: For numerous suspicious and disturbing reasons, the U.S. has allowed foods that are banned in many other developed countries into our food supply.[10]

      They narrowed the list down to the most dangerous and commonly used ingredients, which range from synthetic hormones, coloring agents, and even arsenic. This vigilant duo recommends never eating foods with the following chemical additives, as they are highly toxic to the body: Coloring agents (blue 1, blue 2, yellow 5, and yellow 6), Olestra (remember the chips that caused many people to run to the restroom?), Brominated vegetable oil, Potassium bromate, Azodicarbonamide, BHA and BHT, synthetic hormones rBGH and rBST, Arsenic (yes, Arsenic), and Diphenylamine.

      This is a small handful compared to the list of 3,000+ FDA-approved chemical additives. In this book, a few additives have been singled out to give an example of what foods they are in, how common they are, and the health effects they have on the body. It would be impossible to detail the vast majority of the additives that are in food. However, it is very important to emphasize and stress the significance of how these chemicals affect your body and how prevalent they are in processed foods.

      The additives rBGH and rBST are genetically engineered synthetic hormones created by Monsanto, which are known to increase the milk and dairy production. It is injected into cows and has a slew of health concerns that affect the cow, including a 25% increase in the risk of clinical mastitis, a 40% reduction in fertility, and 55% increase risk of lameness.[11]

      How does that affect you as the consumer? If the synthetic hormones affect a cow to the point of infection or lameness, what affect does it have on humans if it passed through the cow’s milk? Also, if the cow gets an infection such as mastitis, it is given antibiotics, which are then passed down to you through the milk you

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