Helpful Tips for Maintaining Healthy Habits During the Holiday Season
Did you know foods can support and harm your immune system?
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Hi Friends!
As the holiday season approaches, it is a fantastic time to think about your wellness routine and how to stay healthy during this busy and demanding season.
Did you know that some foods can support your immune system while others can harm it?
To keep your immune system strong, try incorporating more plant foods into your daily lifestyle. Move your body and try to get more sleep. Your body heals when it is in a restful state and minimizes your stress. Additionally, eating a nutrient-rich diet low in heavily processed foods can help strengthen your immune system.
Many experts have advised us to avoid or limit certain foods in our diet. These include added sugar, salty foods, foods that have additives, fried foods, foods that have high omega-6 fats, fast foods, refined carbohydrates, processed meats, alcohol, and artificially sweetened foods.
Did you know that cooking foods in a high-temperature environment such as grilling, frying, and roasting can increase the levels of AGEs (Advanced Glycation End Products)? These compounds have been linked to causing inflammation and various other diseases.
Experts also advised that beef, eggs, poultry, cheese, fish, and pork contains some of the highest amounts of AGEs, while grains, legumes, bread, fruits, and vegetables have the lowest AGE compounds.
Here is a tip: If you want to reduce AGEs, you could either stop eating animal products altogether or reduce your intake. You can choose healthier methods of cooking such as boiling, steaming, poaching, and stewing. Cooking in moist environments for a shorter time has been shown to help reduce AGEs. Additionally, using acidic ingredients such as lemon, lime, and vinegar can be beneficial.
Here is an article that explains in-depth What are AGEs and their harmful effects on the body.
An interesting fact to note is that consuming more whole plant foods can lower your inflammatory markers. Phytochemicals in plant foods can help lower and neutralize free radicals that can contribute to the formation of AGEs and oxidative stress on the body. Additionally, the natural sugars in whole plant foods can help reduce inflammation.
It is unfortunate that many of our local grocery stores are stocked with foods containing processed additives and ingredients. Knowing these tips can help you make informed decisions when it comes to feeding your family.
Read product labels and become familiar with the key terms and additives listed on the back of products. When it comes to taking care of our health and well-being, we should be mindful of what we eat. Always keep in mind to stay away from products that have added sugar, as they can raise your blood sugar levels and increase inflammation. Instead, you can bake and cook at home, and substitute refined sugar with unrefined sugar. You can also support local restaurants and bakeries that use wholesome ingredients.
I personally prefer using the term “wholesome” when it comes to food, rather than using the word “clean”. I think we should not scorn certain foods, but rather focus on what works best for our bodies. It is crucial to know where our food comes from, who manufactured it, and what has been added to it, so that you can make informed decisions about your lifestyle needs and have your questions answered.
If you are looking for a wholesome cookie recipe, you can check out my popular flourless chocolate oatmeal cookies. They are delicious and easy to make! They are gluten-free-refined sugar free and dairy-free. They have no flour and no-added oils.
As someone who spends a lot of time navigating the aisle of grocery stores in search of wholesome products for my clients and myself, I have compiled a brief list of companies that use wholesome ingredients. These are products that I use to feed my family, and I have personally tried some of the best and worst!
This list includes Simple Mills, Purely Elizabeth, Califia Farms, Kite Hill, Treeline Cashew Cheese, Miyoko’s, Bragg’s Nutritional Yeast, Elmhurst 1925 plant-based milk (some products are SOS Free) and Wild Friends Nut Butter.
Now here are some foods that are beneficial to your immune system. They include healthy proteins, plants of assorted colors, citrus fruits for vitamin C, zinc-rich foods, garlic, onions, turmeric, ginger, and green tea. These foods are packed with essential vitamins and minerals that support your body’s immunity.
Trust me, I understand it can be tough to change your eating habits, especially if you’re used to the same foods. Twelve years ago, I was trying my best to understand what was going on inside my own body. I had no one to turn to because many people were unsure how they could help me. This is why I’m so passionate about spreading the message “Health is Wealth” and “Food is Medicine”. I wholeheartedly believe this.
My suggestion is to be consistent and have perseverance.
Your efforts to create a healthier lifestyle that supports your immune system and wellness goals will pay off eventually.
I hope these tips will help you on your wellness journey.
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Sam
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Have a Beautiful and Blessed Day!
Wow, great information! Thanks so much! Sam