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description: What to Eat, What to Avoid! First, we want to thank you for taking the time to learn more about food and how it impacts all areas of our lives. Our company mission is to inspire and help guide you along the path towards your personal success. We believe that optimal health and nutrition are the foundation for a fulfilled life. Food has the power to give us presence, focus, and vitality throughout our day. It also has the ability to give us disease, unease, and less time with our loved one’s. The goal of this report is to Help as many people become aware that most of the food that we eat is extremely harmful. We want to explain exactly why these foods are harmful, to clear up any ambiguity. Lastly, we want to give you a list of nutritionist-inspired food recommendations so you can start making changes immediately. We hope as you  become more knowledgeable, you will help your friends and family makes some dietary changes of their own. We shouldn’t make life tougher than it needs to be, because of the type of foods we eat.  Disclaimer: The following are general nutritional recommendations. You should speak with your doctor if you know or think you have any specific medical conditions. This report was inspired by the UltraMind Solution and Blood Sugar Solution by Mark Hyman M.D. Dr. Mark Hyman, New York Times best-selling author and renowned physician said that food is information we give to our bodies. “Every time you eat or drink, you are either feeding disease or fighting it.” One of the reasons why ⅔ of American adults are overweight  is due to a lack of knowledge. Most of us just don’t know how harmful certain foods are to our bodies. The old food pyramid (replaced in 2011) recommended that we eat 6-11 servings of grains (rice, cereal, pasta, etc.)   Old Food Pyramid This outdated food pyramid has contributed to what Dr. Hyman said is the “worst epidemic of obesity and type 2 diabetes and heart disease in the history of our species.” Unfortunately many of us are still eating foods based on these obsolete government recommendations. This has led to Americans consuming 152 pounds of sugar and 146 pounds of flour (which breaks down into sugar) each year! After you go through the list of foods to avoid, make sure to read our summary of Dr. Hyman’s dietary recommendations. Juice As previously mentioned, the average American consumes 152 pounds of sugar. Most of it comes from processed juices and sodas. We should never drink our calories! Avoid processed juices from the grocery store. This includes popular orange juices, apple juices, cranberry juices, etc.  Everyday you are bombarded with hundreds of marketing campaigns from big companies that try to shape your beliefs about what’s healthy. Tropicana creates commercials that make many believe that the best drink for breakfast is orange juice. The problem is that orange juice and most other juices alike contain massive amounts of sugar, natural flavors, or dyes. Some might even seem healthy because they are labeled as low calorie or “diet”. What’s taken out in calories is usually made up for in sugar. The sugar in these beverages causes insulin spikes, which creates fat storage, obesity and inflammation in the brain. In Eat Fat, Get Thin, Dr.Hyman says, “Sugary drinks alone have been linked to obesity, type 2 diabetes, certain cancers, and heart disease (leading cause of death).” Tropicana orange juice has 22 grams (~5 teaspoons) of sugar per serving (8oz) Capri-sun has 16 grams (~4 teaspoons) of sugar and contains high fructose corn syrup. High Fructose Corn Syrup The “drug” high fructose corn syrup (HFCS) is a form of sugar that is present in a myriad of juices, sodas, and processed foods. In the UltraMind Solution, Dr. Hyman says, it’s “sweeter than regular sugar, promotes obesity more than regular sugar, and is more addictive than cocaine.” “The average American increased their consumption of HFCS (mostly from sugar sweetened drinks and processed food) from zero to over 60 pounds per person per year.” HFCS and other forms of sugars have been tied to various mental disorders and diseases. Don’t drink or eat anything with high-fructose corn syrup or any forms of sugar on the ingredients list! Sugar also goes by the name of cane juice, molasses, brown sugar, caramel color, honey, agave, corn sweetener, fruit juice concentrates, maple syrup. Found in many sugary drinks, cereals, salad dressings, most candies, barbeque sauces, jelly, white breads Ritz Crackers, Little Debbie chocolate chip muffins, Life Savers Make sure you avoid all foods with high fructose corn syrup in the ingredients    Soda & Energy Drinks Avoid all soda and energy drinks! Even diet soda, which is probably worse than regular soda! The majority of energy drinks and sodas are also made up of sugar (including high fructose corn syrup) and other harmful ingredients that confuse your metabolism. Dr. Hyman writes, “One can of soda a day increases a kid’s chance of being obese by 60 percent and a woman’s chance of type 2 diabetes by 80 percent." One 12-ounce can of Coca-Cola has 39 grams of sugar and contains harmful ingredients like high fructose corn syrup, caffeine, and natural flavors    Sports drinks Sports drinks such as Gatorade are designed for high-performance athletes. Chances are you should not be drinking sports drinks unless you’re sweating and exerting energy like Lebron James. Also, most of these sport drinks contain high fructose corn syrup and other forms of sugar. Let’s use fruit punch Gatorade as an example. Fruit punch Gatorade has 22 grams of sugar and 0 grams of fiber. This means that the sugar goes directly into the bloodstream, spikes our insulin and creates fat storage that makes us more susceptible to diseases. In addition, Gatorade is highly erosive to our teeth and contains the controversial red 40 dye. What gatorade does is replenish your electrolytes (potassium and sodium) Drinking water (hydration) with a banana (electrolytes- potassium)  is a great way for most people to replenish after a workout. There shouldn't be much worry about sodium loss from sweating because most of us already consume excess amounts. *Please relay this message to any chronic gatorade drinkers!       Refined Grains!! Foods like pastas and breads are a staple in many homes. This is due to the obsolete food pyramid that recommended a high carb, low fat diet. Unfortunately most of the carbs we eat are not from vegetables, but the unhealthy ones- refined carbs. Refined carbs can be categorized into refined sugars (HFCS, agave, etc) and refined grains. “Refined grains include white rice, white bread, regular white pasta, and other foods that are made with white flour (also called enriched wheat flour or all-purpose flour), including many cookies, cakes, breakfast cereals, crackers, and snack foods.” The problem is that refined grains are high glycemic.  All carbohydrates are broken down into simple sugars in the body. Since refined grains have a moderate to high Glycemic Index (GI), they quickly enter the bloodstream and spike your blood sugar and insulin levels, eventually creating fat cells known as visceral adipose tissue (VAT). Dr. Hyman says, “Those hungry fat cells suck up all the available fuel in your blood stream (glucose, fats, ketones)” Once this happens you become hungry. As you eat, the VAT fat cells suck in more food, which makes your body crave even more refined carbs. This leads to a cycle of overeating, fat storage, and weight gain. Check out Dr. David Ludwig’s book, Always Hungry if you’re interested in learning more about this process.    Frozen meals Many frozen meals are marketed as healthy, but contain high amounts  of sodium, refined oils, sugar, or mono and diglycerides (trans fat). One of the dangers of excess sodium is that it can cause high blood pressure, which was responsible for 440,000 deaths in the United States in 2014. Excess sodium also puts you at risk for strokes, kidney stones, heart failure. Lean Cuisine Glazed Chicken dinner contains 470mg of sodium, partially hydrogenated soybean oil, corn oil, and multiple forms of sugar Stouffer’s Macaroni and Cheese contains 920 mg of sodium,  Mono & Diglycerides, and refined oils   The Fat That Kills Avoid all foods with  hydrogenated oil/fat or Mono and Diglycerides in the ingredients list. Most of them contain trans fat. Mark Hyman says, “These fats (trans fats) have been proven to cause heart disease, diabetes, and cancer.” New York City and many European countries have banned trans fat. In the United States, the FDA requires trans fat to be on all nutrition labels. However, this law applies to triglycerides, not emulsifiers like mono and diglycerides that usually contain trans fat. This means that a food can be labeled as “0 trans fat” even if it contains trans fat from mono and diglycerides! Foods with “partially hydrogenated oil” or “shortening” in the ingredient list also contain trans fat, but can have “0 trans fat” on the nutrition label. An article on fda.gov writes, “Partially hydrogenated oils (PHO) are the major source of artificial trans fats in the food supply. They are the most often used source of fat in commercial baked goods…” The FDA doesn’t require companies to label foods as having trans fat if it amounts to less than ½ gram. “Removing PHOs from processed foods could prevent thousands of heart attacks and deaths each year.” If you regularly eat processed foods, chances are you’re consuming trans fat on a daily basis. The best protection is to read the ingredients list and nutrition label before buying foods. Found also in most baked goods, margarine,Jiffy peanut butter, Ritz crackers Candy All candy and candy bars should be thrown out and avoided. Popular candies like Snickers, “Life Savers”, Swedish Fish, M&M’s, Twix bars have no nutritional value and contain extremely unhealthy ingredients. These ingredients include: sugar (high fructose corn syrup, glucose, corn syrup), partially hydrogenated oils (trans fat), and flour. Mark Hyman says that these “foods” should be treated as ‘recreational drugs’. Junk food Most processed snacks will either have sugar or high fructose corn syrup, flour, trans fat hidden in mono- and diglycerides (trans fat), partially hydrogenated oils (trans fat), or refined oils (palm,canola, soybean oil) - Doritos (MSG, refined oils) -Oreos (high fructose corn syrup - Ritz crackers (trans fat, high fructose corn syrup) - Chewy Bars (Brown sugar, corn syrup) - Cheez-it (TBHQ, refined oils) - Wheat thins (Monoglycerides, malt syrup) - Orville Redenbacher’s Popcorn (TBHQ, Trans Fat) Bread Ingredients to Avoid Partially hydrogenated oils- trans fat Potassium bromate- Believed to cause certain types of cancers Banned in the European Union, Canada, and other countries Azodicarbonamide- Used to produce yoga- mats, believed to cause asthmatic reactions Banned in Europe and Australia DATEM- shown adrenal growth in lab rats Artificial colors- Used to make the bread seem like a healthy option Click here to learn more about these ingredients It’s best to avoid bread. If you are going to purchase bread make sure it says 100% whole wheat and does not contain a laundry list of ingredients. Refined Oils Canola, vegetable, sunflower, safflower, corn, soybean, and cottonseed oil. All of these refined oils are highly processed should be avoided. In Eat Fat, Get Thin, Mark Hyman writes, “These fats (oils mentioned above) can actually develop free radicals if they are overheated. Making you susceptible to diseases like diabetes, cancer, and heart-disease.” Condiments Heinz ketchup, Welch’s jelly, Kraft barbeque sauce and Aunt Jemima’s syrup all contain high fructose corn syrup and are packed with sugar. Yogurt Many popular yogurt brands are marketed as healthy from the low-fat label, but are laden with sugar. Chobani blueberry yogurt has 15 grams of sugar per cup and has less than one gram of fiber. “Healthy Bars” Nature Valley, Clif, and Nutri-Grain bars are mostly made up of sugar and flour. Which, as we know are ingredients linked to fat storage, inflammation and obesity.   Fast-food Avoid all fast food meals and beverages. You’re pretty much guaranteed to consume sugar, white flour, trans fat, or high fructose corn syrup, and refined oils. McDonald’s regular cheeseburger contains mono- and diglycerides, 0.5g of trans fat, and has 680 mg of sodium Starbucks’ Grande Caffè Vanilla Frappuccino contains 69 grams of sugar and carries 430 calories Chick-fil A’s chicken sandwich comes with 1350 mg of sodium, 440 calories, and contains MSG Toxins Dr. Mark Hyman says, “Throw out any foods with preservatives, additives, coloring or dyes, ‘natural flavorings,’ or flavor enhancers such as MSG (monosodium glutamate).” TBHQ TBHQ is a toxic food additive that extends shelf life. Healthyline.com writes, “They (National Library of Medicine) also cite studies that have found TBHQ to cause liver enlargement, neurotoxic effects, convulsions, and paralysis in laboratory animals. Found in Kellogg's frosted pop tarts, microwave popcorn, Reese’s peanut butter cups, Cheez-its BHT, BHA preservatives linked to tumor growth. Found in potato chips, certain gums, and cereals. Dyes Dyes are one of many controversial ingredients that are in food products. One of the most common artificial food coloring is Red 40. Healthline.com says, “Red 40 is a certified color that comes from petroleum distillates or coal tars.” “Research shows they can also cause hyperactivity in children and immune system tumors in mice” Found in Crush orange soda, Mott’s mixed berry applesauce, Fruit Punch Gatorade Natural and Artificial flavors “Natural flavors include the natural essence or extractives obtained from plants.” With that said, natural flavors can then be further processed and chemically enhanced. “Artificial flavoring means any substance, the function of which is to impart flavor, which is not derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant.” There is ambiguity as far as what exactly these flavors consist of and if there are any side effects. MSG According to Mayo Clinic, Monosodium Glutamate (MSG) is a flavor enhancer that is “generally recognized as safe”, but its use remains controversial.” Foods containing MSG have been linked to numerous short-term reactions, such as heart palpitations, chest pain, numbness, weakness. Found in Top Ramen noodles, various Dorito flavors  Mercury Mercury is a chemical element  that is toxic to humans. Dr. Hyman writes, “We get mercury in our bodies from many different sources including mercury vapors in ambient air, ingesting it via drinking water, fish, dental amalgams, vaccines, occupational exposures, home exposures including fluorescent light bulbs, thermostats, batteries, red tattoo dye, skin-lightening creams, over-the-counter products such as contact lens fluid and neosynephrine, and more.” Mercury toxicity can lead to a myriad of illnesses, diseases and symptoms including Parkinsonian symptoms, gum disease, nerve damage. Mercury is also found in Tuna fish and high fructose corn syrup (HFCS) “HFCS contains contaminants including mercury that are not regulated or measured by the FDA.” Click here to learn which type of fish have the highest mercury levels. Fruits & Vegetables that need to be thoroughly washed peaches, apples, sweet bell peppers,celery, nectarines, strawberries, cherries, lettuce, grapes, and pears Bottom Line: The best thing we can do is become more educated and read the nutrition label and ingredients list before we make the purchase. Avoid drinking sugary beverages like soda, juice, sports drinks Avoid fast food and junk snacks Be cautious of foods with various forms of sugar (corn syrup, brown syrup, cane sugar, etc.) Hidden trans fat (mono- and diglycerides, hydrogenated anything) Additives- TBHQ, BHT, BHA High Amounts of Sodium Flour Products Thoroughly rinse fruits and vegetables Scroll down to find out what foods you should be eating! Dr. Hyman’s Food Recommendations Vegetables Unlimited Some include: Broccoli, Carrots, Kale, Spinach, cauliflower, mushrooms, tomatoes, brussel sprouts Starchy Vegetables Some include: Sweet potatoes, squash, pumpkin, zucchini Up to 2 servings per day Low Glycemic Fruits Berries, avocados, tomatoes, bell peppers, eggplant, cucumbers, lemons, limes, pumpkin, squash, zucchini 1 cup per day Protein Grassfed meat Chicken Low-mercury fish- *click here for list of low-mercury fish Pasture raised/organic Eggs 4-6 oz per meal Legumes Lentils Beans Up to 1 cup of beans Whole Grains Brown rice Up to ½ cup per day Fat/Oil Olive oil, Coconut oil Grass fed butter Ghee 3-5 servings per day Nuts, Seeds walnuts macadamia nuts Hazelnuts Pumpkin seeds Pecans Chia seeds Hemp seeds Flax seeds Couple handfuls per day Herbs and Spices Some include: Oregano, Rosemary, cumin, ginger, sage, turmeric, cinnamon, black pepper, himalayan pink salt Unlimited amounts Drinks Water- minimum of six to eight, 8 ounce glasses per day Green Tea- drink 1-3 cups per day Desserts  Mark Hyman says to treat candy, ice cream, refined carbs, etc like recreational drugs! Only sparingly. Other Goat cheese, Sheep cheese, Walnuts, Almonds *Many of these foods can be found inexpensively and “in bulk” at your local farmer’s market or at wholesalers like Costco. Grab a copy of Dr. Hyman’s brand new book Eat Fat Get Thin, and get the EFGT Cookbook- more than 175 delicious recipes for breakfast, lunch, dinner, snacks, and dessert!
site_name: Book & Mind

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• <H2> Tropicana orange juice has 22 grams (~5 teaspoons) of sugar per serving (8oz) Capri-sun has 16 grams (~4 teaspoons) of sugar and contains high fructose corn syrup.
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• <H2> Tropicana orange juice has 22 grams (~5 teaspoons) of sugar per serving (8oz) Capri-sun has 16 grams (~4 teaspoons) of sugar and contains high fructose corn syrup.
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