The old adage “do as I say, not as I do” comes to mind when people pose questions about health; everyone lately seems to be doling out advice: doctors, dietitians, nutritionists, health advocates, bloggers, magazines, your next door neighbor…Who should you listen to?
Heed advice from people who look like they are living it. If they look well, feel well, and are aging well, they obviously have to be doing something right.
Take any advice with a grain of salt and do your own research. Here’s a list of basic nutrition rules that generally work for everyone.
1. Leave High Fructose Corn Syrup Behind
The leading causes of obesity are high fructose corn syrup (HFCS) and sugar. Sugars stimulate the same part of the reward/pleasure center in the brain as caffeine and street drugs (e.g., cocaine, heroin) and release dopamine–this is where addiction begins.
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Companies discovered in the 1970’s that HFCS is sweeter and cheaper than sugar and decided to replace the refined sugar used in products with HFCS.
In 2010, researchers at Princeton University conducted experiments using rats: different groups were fed various diets. The ones given HFCS gained 300% more weight over the ones fed regular table sugar or diets high in fat.
“When rats are drinking high-fructose corn syrup at levels well below those in soda pop, they’re becoming obese–every single one, across the board. Even when rats are fed a high-fat diet, you don’t see this; they don’t all gain extra weight.”
2. Eat Your Daily Fiber
Most Americans are not eating diets that are rich in fiber. There are two types of fiber that are crucial to a healthy body: soluble and insoluble. Fiber cleans your intestines, keeps you regular, promotes a healthy digestive system, keeps your blood glucose levels stable, and helps to keep your cholesterol balanced. Fiber is found in fruits, vegetables, whole grains, and legumes.