Title : These Common Mistakes Ruin the Health Benefits of Your Salad
link : These Common Mistakes Ruin the Health Benefits of Your Salad
These Common Mistakes Ruin the Health Benefits of Your Salad
- Too little or too much protein
- Absence of variety in the choice greens
- too little or too much fat
- Skipping starch
- insufficient seasoning
- whenever possible, opt for organic products
Most of us significantly underestimates the number and variety of chemicals applied to the products we eat. The evidence, however, suggest that most people are exposed to hundreds of them, and accumulate in the body over time.
They can also be easily transferred to your unborn child during pregnancy. In 2009, the Environmental Working Group (EWG) released a study that found 232 chemicals in the blood Placental cord of newborn Americans!
Organophosphate pesticides, which are commonly used in conventionally grown produce, are well known for their risks to human health. Prenatal exposure has been linked to delayed brain development, reduced IQ, and attention deficit disorder.
have also reported links between convincing agricultural chemicals and autism , and new research (known as the study2 LOAD, 3) shows that live within a mile of crops treated with pesticides increases your chances of having children with autism.
The recently published CHAMACOS Study , which followed hundreds of pregnant women living in agricultural mecca Salinas Valley, California, also found that exposure to organophosphates during pregnancy is associated with lower IQ and poorer cognitive functioning in children coefficient, among other health effects.
glyphosate , another common herbicide used in both conventional and genetically engineered crops in about a billion pounds a year, may be one of the most important factors in the development of chronic diseases and multiple conditions have become common in westernized societies. The more than it can be avoided, the better.
Homegrown Outbreaks can maximize your salad nutrition
One of the simplest and most effective strategies to avoid harmful chemicals is to eat organic food.
Another option is to grow your own. Among the easiest to grow food at home are outbreaks . As luck would have it, they are also among the most nutritious and are an excellent addition to a fresh salad.
Some of the beans, nuts, seeds and sprouted grains most commonly listed below. My personal favorites are pea and sunflower sprouts, which have the added advantage of providing some of the highest quality protein you can eat.
homegrown sprouts have radically improved the nutrition of my own main meal, a salad at lunch. They are also a perfect complement for fermented vegetables. It is hard to imagine a healthy combination that provides the essential elements of nutrition, and at a very low cost.
Most commercial salad dressings will do more harm than good ...
Perhaps the most common mistake that people make with their salads is your choice of salad dressing. The vast majority of commercial salad dressings are far from healthy, as they are full of high fructose corn syrup and highly processed omega-6 OMG full of toxic herbicides such as glyphosate oils.
low-fat dressings should also be avoided. When fat is removed from a food product, usually it is replaced by sugar / fructose to taste good, and this is a recipe for poor health. Excess fructose in the diet leads to insulin and leptin resistance, which are at the heart of not only diabetes but most other chronic diseases as well.
So what constitutes "healthy fat" and why do you need to add it to your salad? For starters, fats help the body absorb vitamins and minerals, such as vitamins A, D, and E. If you do not have enough fat in your food, your body may not be able to properly absorb these, and other, FAT soluble nutrients.
The addition of fat to your salad healthy also make it more filling, such as fats are among the most satiating. In fact, many do not realize this, but the frequent hunger can be an important clue that you are not eating enough fat.
I personally do not use any salad dressings. Instead I use several ounces of fermented vegetables made with our kinetic starter culture, which not only with lactic acid as vinegar flavor, but trillions of beneficial microbes and a very large dose of vitamin K2.
Healthy vs. unhealthy fats
The feature article notes that dressing full fat increases the absorption of valuable antioxidants compared to low-fat versions, but makes no distinction between healthy and unhealthy types grease.
First, it is important to realize that the use of omega-6 fats processed have increased 1,000 times in the last century, which disturbs the fundamental relationship omega 6-3. If you eat any processed foods that are getting too much omega-6 fats and the need to avoid any processed omega-6 oils such as corn and soybeans and vegetable oils "" generically brand.
Moreover, as revealed by investigative journalist Nina Teicholz , 4 author of The Big Fat Surprise: Why butter, meat and cheese belong to a healthy diet, while the food industry has reduced the use of harmful trans fats, which have reverted back to using regular vegetable oils, and this is far from an ideal substitute.
Especially when heated, vegetable oils such as peanut, corn, soybean oil and degrade into products seem highly toxic oxidation be worse than trans fats!
One category of these byproducts, called aldehydes, are of particular concern. In animals, even low levels of aldehydes oxidize LDL and cause high levels of inflammation associated with heart disease.
cyclic aldehydes have also been shown to cause toxic shock in animals through gastric damage, and this seems consistent with the increased immune-related problems and gastrointestinal diseases in the human population. Even when used in cold, such as in salad dressings, processed vegetable oils are best avoided.
If you order salad with house vinaigrette in a restaurant, be sure to ask what kind of oil it contains. Olive oil is ideal. If you use any other type of vegetable oil that can be best taken. Other sources of healthy fats include in your salad liberally include:
The addition of too much protein to your salad it can be counterproductive
Your body needs protein. It is a major component of your body, including muscles, bones and many hormones. However, most Americans tend to eat too much low-quality protein for optimal health.
I think few people actually need more than half a gram of protein per pound of lean body mass. When it comes to animal protein, also wants to ensure that it has been raised in pastures, to avoid exposure to pesticides, genetically modified organisms (GMOs), hormones, antibiotics and other potentially harmful drugs and chemicals.
To determine your lean body mass, figure out your body fat percentage and subtracted from 100. This means that if you have 20 percent body fat, which has 80 percent of lean body mass.
Only your current weight multiplied by to get your lean body mass in pounds or kilos. Those who are practicing aggressive or pregnant women competing and usually need 25 percent more, but most people rarely more than 40-70 grams of protein a day are needed.
The rationale for limiting your protein this: when proteins at levels above those recommended above are consumed, it tends to activate the mTOR (target of rapamycin) pathway, which can help you get big muscles, but can also increase the risk of cancer [
research suggests that " mTOR [19459008gene]" is an important regulator of the aging process, and the deletion of this gene may It is linked to a longer life. Generally speaking, so eating for optimal health goes, most people simply consuming a combination of excess low-quality protein and carbohydrates, and not enough healthy fat.
The translation of protein needs in food Ideal
Substantial amounts of protein can be found in meat, fish, eggs, dairy products, legumes and nuts. As noted above, peas and sunflower sprouts also provide some of the highest quality proteins available.
To determine if you are getting an adequate amount of protein, calculate your lean body mass as described above, then calculate the amount of protein you are getting from all sources.
Again, your daily requirement is likely to be about half a gram of protein per pound of lean body mass. This places people highest average in the range of 40 to 70 grams of protein per day.
To determine the grams of protein at every meal, you can refer to the table below or just Google the food in question.
ramp up your nutrition with herbs
The addition of fresh herbs your salad can also go a long way toward improving your nutrition, as many are heavily loaded with vitamins and different phytonutrients. Because of their nutrient density, they are also thermogenic, which means that naturally increase your metabolism.
Herbs are also easy to grow at home, and many have medicinal properties to boot. A recent article lists seven herbs Prevent disease5 necessities belonging in every kitchen, and make a great addition to any mixed salad, either fresh, or added to homemade oil and vinegar dressing. These include:
their food choices play a key role in Prevention and Health Diseases
I think food can be "medicine". Is undoubtedly the best preventive strategy that comes to mind, and get more raw organic foods in your diet is a key point. In addition to eating more salads, juice is another great way to get more vegetables in your diet.
However, as noted in a recent article in The Atlantic, 6 trials and triumphs of Lucas Saunders, a businessman of 28 years and owner of Refrigerator farmer, detailed even when fresh salad is available as an option, many simply will not make that decision ...
If you belong to this category, I urge you to reconsider. Remember, if you are avoiding the salad because no "fill you", it's probably because it will not add enough healthy fat for him.
said, so fresh produce more readily available, especially in low-income areas, is part of the solution to many problems Americans chronic health and Fridge farmer is leading the charge:
"Saunders faces any number of challenges Among them is a question that has perplexed many of the best experts in food policy of the United States for decades. If healthy foods were more desirable, they would be more people eat ...by Dr. Mercola ; | Graphics: Mercola.com ; | References:
"This month, Refrigerator farmer is launching two machines. If their efforts are worthwhile, eventually it will expand to places around Chicago dozens, and possibly in other cities after that. One of the dreams of Saunders ... is to install more machines in low-income neighborhoods, local prices can afford.
"It is expected that, over time, the double threat of poor diet and obesity can be treated with fresh produce, rather than pharmaceuticals. Efforts like Saunders will not improve public health with a one hand, and he knows
"However, your business seems like a potential answer to a longstanding concern in the world of food policy. That is not cheap enough healthy food low-income areas ... "
1 . 9 time November, 2014 ;
2 Environmental Health Perspectives, June 23, 2014 [Epub ahead of print] (PDF) ;..
3 Reuters June 23, 2014 ;.
4 Wall Street Journal, the latest anti-fat crusaders, Nina Teicholz ;
5. Preventdisease.com November 12, 2014 ;
6. The Atlantic 12 November, 2014 ;
Signature: The existing medical establishment is responsible for killing and permanently injuring millions of Americans, but the increasing number of visitors to Mercola.com since I started the site in 1997 - we are now routinely among the top 10 health sites on the Internet - it convinces me that you, too, is tired of his deception. You want solutions health practices without the hype, and that's what I offer.
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