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10 Rules to Eat Safely for Life. (Very Good Advice).

Published:

Last Edited: December 7, 2013, 11:27 pm

From Mark Hyman, MD

10 Rules to Eat Safely for Life (and What to Remove From Your Kitchen)


Every day you have to navigate a toxic nutritional landscape. You have to hunt and gather in a food desert. You have to survive the American supermarket and dodge the dangers of industrial food. The good news is that if you follow 10 simple rules you can eat safely for life.

Think of them as shortcuts or tricks to use when shopping or eating. If you just do these things and nothing else, you will automatically be eating real, fresh food that will prevent, treat and even reverse most of the chronic diseases that drain our energy, stress our families and deplete our economy. You don't even have to understand anything about nutrition. Just follow these goof-proof rules for getting healthy, losing weight and feeling great.

     Ideally have only food without labels in your kitchen or foods that don't come in a box, a package or a can. There are labeled foods that are great, like sardines, artichoke hearts, or roasted red peppers, but you have to be very smart in reading the labels. There are two things to look for: the ingredient list and the nutrition facts. Check out my special report on "How to Read Labels" for more information.


     Where is the primary ingredient on the list? If the real food is at the end of the list and the sugar or salt is at the beginning, beware. The most abundant ingredient is listed first and the others are listed in descending order by weight. Be conscious, too, of ingredients that may not be on the list; some ingredients may be exempt from labels. This is often true if the food is in a very small package, if it has been prepared in the store, or if it has been made by a small manufacturer. Beware of these foods.

     If a food has a label it should have fewer than five ingredients. If it has more than five ingredients, throw it out. Also beware of food with health claims on the label. They are usually bad for you -- think "sports beverages." I recently saw a bag of deep-fried potato chips with the health claims "gluten-free, organic, no artificial ingredients, no sugar" and with fewer than five ingredients listed. Sounds great, right? But remember, cola is 100 percent fat-free and that doesn't make it a health food.

     If sugar (by any name, including organic cane juice, honey, agave, maple syrup, cane syrup, or molasses) is on the label, throw it out. There may be up to 33 teaspoons of sugar in the average bottle of ketchup. Same goes for white rice and white flour, which act just like sugar in the body. If you have diabesity -- the spectrum of metabolic imbalances starting with just a little belly fat, leading all the way to diabetes -- you can't easily handle any flour, even whole-grain. Throw it out.

     Throw out any food with high-fructose corn syrup on the label. It is a super sweet liquid sugar that takes no energy for the body to process. Some high-fructose corn syrup also contains mercury as a by-product of the manufacturing process. Many liquid calories, such as sodas, juices, and "sports" drinks contain this metabolic poison. It always signals low quality or processed food.

     Throw out any food with the word hydrogenated on the label. This is an indicator of trans fats, vegetable oils converted through a chemical process into margarine or shortening. They are good for keeping cookies on the shelf for long periods of time without going stale, but these fats have been proven to cause heart disease, diabetes, and cancer. New York City and most European counties have banned trans fats, and you should, too.

     Throw out any highly-refined cooking oils such as corn, soy, etc. (I explain which oils to buy in Week 1 of the program in my book The Blood Sugar Solution). Also avoid toxic fats and fried foods.

     Throw out any food with ingredients you can't recognize, pronounce, or that are in Latin.

     Throw out any foods with preservatives, additives, coloring or dyes, "natural flavorings," or flavor enhancers such as MSG (monosodium glutamate).

     Throw out food with artificial sweeteners of all kinds (aspartame, Splenda, sucralose, and sugar alcohols -- any word that ends with "ol" like xylitol, sorbitol). They make you hungrier, slow your metabolism, give you bad gas, and make you store belly fat.

     If it came from the earth or a farmer's field, not a food chemist's lab, it's safe to eat. As Michael Pollan says, if it was grown on a plant, not made in a plant, then you can keep it in your kitchen. If it is something your great grandmother wouldn't recognize as food, throw it out (like a "lunchable" or go-gurt"). Stay away from "food-like substances."

That's it -- just 10 simple goof-proof rules for staying healthy for life. It is a simple recipe for staying out of trouble and automatically leads you to a real whole foods diet. And the side effect will be weight loss, energy, reduction in the need for medication and saving our nation from the tsunami of chronic disease and Pharmageddon!

When you make these simple choices you will not only improve your health, and your family's health, but you will create a "wellness spring" that will shift the demand in the marketplace. You will not only take back your health, but also help America take back its health. You vote three times a day with your fork and it impacts our health, how we grow food, energy consumption, climate change and environmental degradation. You have more power than you think. Use it!

My personal hope is that together we can create a national conversation about a real, practical solution for the prevention, treatment, and reversal of our obesity, diabetes and chronic disease epidemic.


Mark Hyman, MD

To learn more and to get a free sneak preview of The Blood Sugar Solution go to www.drhyman.com.

Mark Hyman, M.D. is a practicing physician, founder of The UltraWellness Center
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Entry #27

Comments

1.
MonElComment by MonEl - December 7, 2013, 11:31 pm
If I can keep on doing it, I will keep on posting things of that nature from time to time, I will also try to post about other things not related to health from time to time.
2.
emilygComment by emilyg - December 8, 2013, 10:30 am
Looking forward to your posts.
3.
Comment by GASMETERGUY - December 8, 2013, 8:13 pm
At one time I weighed over 250 lbs. I now weight 170 and I did it by following the above advice. I am now on a bermuda grass and chickweed diet and have never been healthier. I am thinking about adding pine bark. What might any of you think about pine bark? Have you tried it?
4.
MonElComment by MonEl - December 8, 2013, 10:56 pm
Miss Emily
Thanks Much.
---------------
GASMETERGUY
That is great.
I don't know about the pine bark, but take a look at this:

http://www.wholefoodsmarket.com/healthy-eating/health-starts-here/resources-and-tools/top-ten-andi-scores

Copy and paste, cause here links are not clickable.
Otherwise:

Top Ten ANDI Scores

ANDI stands for "Aggregate Nutrient Density Index." An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities.

   
ANDI Score

1. Mustard/Turnip/Collard Greens
     

1000

2. Kale
     

1000

3. Watercress
     

1000

4. Bok Choy/Baby Bok Choy
     

824

5. Spinach
     

739

6. Broccoli Rabe
     

715

7. Chinese/Napa Cabbage
     

704

8. Brussels Sprouts
     

672

9. Swiss Chard
     

670

10. Arugula
     

559


NONGREEN VEGETABLES

Vegetable
     

ANDI Score

1. Radish
     

554

2. Bean Sprouts
     

444

3. Red Pepper
     

366

4. Radicchio
     

359

5. Turnip
     

337

6. Carrot
     

336

7. Cauliflower
     

295

8. Artichoke
     

244

9. Tomato
     

190

10. Butternut Squash
     

156

FRUIT

Fruit
     

ANDI Score

1. Strawberries
     

212

2. Blackberries
     

178

3. Plum
     

157

4. Raspberries
     

145

5. Blueberries
     

130

6. Papaya
     

118

7. Orange
     

109

8. Cantaloupe
     

100

9. Kiwi
     

97

10. Watermelon
     

91

11. Peach
     

73

12. Apple
     

72

13. Cherries
     

68

14. Pineapple
     

64

15. Apricot
     

60


Beans

Vegetable
     

ANDI Score

1. Lentils
     

104

2. Red Kidney Beans
     

100

3. Great Northern Beans
     

94

4. Adzuki Beans
     

84

5. Black Beans
     

83

6. Black-Eyed Peas
     

82

7. Pinto Beans
     

61

8. Edamame
     

58

9. Split Peas
     

58

10. Chickpeas (Garbanzos)
     

57

Nuts & Seeds

Nuts & Seeds
     

ANDI Score

1. Sunflower Seeds
     

78

2. Sesame Seeds
     

65

3. Flax Seeds
     

65

4. Pumpkin Seeds
     

52

5. Pistachios
     

48

6. Pecans
     

41

7. Almonds
     

38

8. Walnuts
     

34

9. Hazelnuts
     

32

10. Cashews
     

27

It doesn't show-up right here, better look at their page, use the link that I posted.

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