Woman holding head in pain

Avoid These Migraine Food Triggers

CBS 2 news. The anchorman sends it over to Serena Branson the Staples Center where the Grammy Awards are letting out. A pretty, smiling, blond woman appears on the screen holding a CBS microphone. She opens her mouth to speak, but, rather than words, what emerges is a series of garbled, unintelligible syllables somewhat resembling the English language. The nation looks on horrified.

What happened to Serena Branson? According to later reports, Branson was suffering from a medical mystery diagnosed as a “complex migraine:” a unilateral, painful headache that can affect the speech and vision. Migraines are a debilitating condition affecting over 300 million people worldwide, most of whom are women. While there is no proof that diet triggers migraines, experts agree that certain foods can cause them. If you are one of the 300 million migraine sufferers, here are some things you may want to know about the food-migraine link.

Alcohol
Lucy Rathier, PhD and associate professor of psychiatry at Brown University, says, “If someone tells me that a certain food triggers their migraines, I’m not going to argue with them. They should avoid that food.” If you’re one of the one out of three people who say alcohol triggers their migraines, you should probably heed Dr. Rathier’s advice.

According to Noah Rosen, MD and director of the Headache center at the Cushing Neuroscience Institute, alcohol’s effect on migraines has been proven in studies. “People single out red wine or dark liquors, but unfortunately any alcohol can be a trigger,” he says.

Other Possible Culprits

MSG (Monosodium Glutamate)
MSG is a food additive commonly found in restaurant foods and processed foods to enhance flavor. Studies find it to be a cause of migraines in up to 15% of sufferers.

Caffeine
While some caffeine can ease the swelling that causes migraines, and is even an ingredient found in some pain relievers, beware of overdoing it. Rosen says, “if you drink more than 120 mg a day and you miss 60 mg,” it might result in a headache from withdrawal.

Caffeine

Speculated foods
Rosen puts cheese and preserved meats into a category that he calls, “speculated foods,” or foods that have not been scientifically proven to cause migraines, although many people claim that they do. Rosen also acknowledges that some triggers may be even less common, pointing out that two of his patients say that garlic triggers their migraines. Says Rosen, although “it’s not common, in these people, it may be the case.”

Is Food The Cause of Your Migraine?
If you get a headache within 12 to 24 hours of eating a certain food, you should consider it a possible trigger. The best way to target triggers is to keep a journal or use a migraine app. to track them. Because most people have more than one trigger, Rosen recommends taking notes on 20 to 30 attacks to best determine which foods are causing the headaches.

Once you discover which foods might be triggering your migraine, eliminate them from your diet for a month, one by one. If you notice a change for the better, you may want to consider cutting the food out permanently, or at least when your risk of migraine is highest. For women, high risk may be associated with certain times in the menstrual cycle.

Eating Regularly
It may not only be what you eat that is causing your headaches, but also how often. Rosen says, “Skipping meals and dehydration are both significant triggers. We know this from what’s called ‘Yom Kippur headache’ or ‘first day of Ramadan headache,’ since both events require fasting.” Experts recommend eating five or six small meals during the day, especially to those suffering from migraines

If you suffer migraines, let us know what your triggers are. You may have some valuable information.

Roast chicken and toast on table

Your Chicken Should Be Antibiotic Free

The dating world can be scary these days. Everyone is looking to have Fun Ways To Move Morefun, but when it comes to starting long term relationships, you need to know some vital information about your partner’s past. After all, if your going to be putting parts of a person’s body into your body, you need to know where those body parts have been. The same can be said of your chicken. If that chicken is going to be in your mouth and stomach, you should know a little about this chicken, especially whether of not this chicken is antibiotic free. Why? Read on to find out.

Harmful to Human Health
The use of antibiotic on farm animals have been amped up in recent years. Fifteen to seventeen million pounds go the drug are freely administered on a yearly basis. The goal of this is not only to keep animal healthy in general, but also to prevent sickness in animals raised in unsanitary conditions. The results have been anything but healthful. The overuse of antibiotics has resulted in the evolution of antibiotic resistant bacteria strains, superbugs, if you will, and, since poultry products usually carry more than one bacterial strain, it is becoming more likely the meat you buy is contaminated.

In fact, a recent study from the Environmental working group found that 81% of ground turkey, 69% of pork chops, 55 % of ground beef, and 39% of chicken wings and thighs are tainted with antibiotic-resistant strains of bacteria like E. coli and salmonella.

Add to that the fact that the antibiotics used to treat chicken are similar to those that are used on humans and the threat to public health increases. Dr. Glenn Morris says that humans who ingest the resistant bacteria may not respond to antibiotic treatment. The risk for children is higher due to less mature immune systems.

Happy hens

Government Response
It would not be an exaggeration to say our government’s response to this danger was underwhelming. In 2013, the FDA declared a “voluntary strategy” asking that drug companies limit the amount of antibiotics in animal feed. While the association released a statement acknowledging the use of antimicrobial drugs as “an important health concern,” and recommended “judicious use of the drugs, the call carries no penalty for failure to comply and is open to ambiguous interpretation.

Antibiotic Chicken
Despite the weak response from the FDA, consumers can be proactive in avoiding the consumption of contaminated chicken. A 2012 Consumer Reports studies found antibiotic free products at 119 stores, including, Whole Foods, and Trader Joe’s. The “no antibiotics” chickens were reasonably priced and, in some cases, actually cost less than the average price of chicken breasts nation-wide. Panera Bread is a leading restaurant in the increasing availability of antibiotic-free products, including chicken, pork. and turkeys, a trend that we will hopefully be seeing more of in the near future. Until then, you can keep yourself informed at RealTimeFarms.com.

What are you doing to avoid eating unhealthy foods? Let us know! We want to hear your recommendations and suggestions!

Grilled cod fish and vegetables

Updated Advice For Eating Fish While Pregnant

Fans of Lucille Ball may remember episodes of “I Love Lucy” in which Lucy was pregnant with “Little Ricky.” One such episode played on the stereotypical craving of the pregnant women, with Lucy sending Ricky out in the middle of the night to find a store that makes a papaya milkshake, sardines to mix in and a pickle to dip in the concoction. The episode ends with Lucy switching the recipe to sardines with pistachio ice cream and hot fudge. (Take that, Ben and Jerry.) Apparently, Lucille Ball never ate sardines again.

Over the years, there has been a lot of debate about the sagacity of eating fish while pregnant. Recently the Federal government has issued new advice that may have made Lucy think twice before she gave up on the sardines.

New Findings
You may be familiar with the guidelines issued by the FDA recommending maximum amounts of fish that pregnant and breastfeeding women should consume, but you may not be aware, that the groups are now promoting a minimum amount as well. Apparently, new scientific findings uncovered evidence that the importance of pregnant and breastfeeding women and young children eating appropriate amounts of fish needs to be underscored.

According to Stephen Ostroff, MD, and acting chief scientist for the FDA, “Emerging science now tells us that limiting or avoiding fish during pregnancy and early childhood can mean missing out on important nutrients that can have a positive impact on growth and development as well as on our general health.”

Woman on sofa

How Much Is Enough?
An FDA analysis of over 1,000 women revealed that 21% ate no fish in the previous month and that those who did ate far less than is recommended by the Dietary Guidelines for Americans. The updated draft recommends that pregnant women eat between 8-12 ounces per week of a variety of low-mercury fish for healthy fetal development.

Nancy Stoner, the EPA’s acting administrator for the Office of Water says, “Eating fish with lower levels of mercury provides numerous health and dietary benefits. This updated advice will help pregnant women and mothers make informed decisions about the right amount and right kinds of fish to eat during important times in their lives and their children’s lives.”

What Kind Of Fish Is Best? Worst?
Included in the draft is advice cautioning breastfeeding and pregnant women against fish known to contain high mercury levels. Such fish include swordfish, shark, king mackerel, and tilefish from the Gulf of Mexico. The women are also advised to limit consumption of white tuna to 6 ounces a week. Less mercurial and recommended options include pollock, salmon, shrimp, canned light tuna, catfish, cod, and tialpia. Women are also instructed to follow fish advisories from local authorities, if available. If such information is not available, women are advised to limit intake of fish to 6 ounces a week for themselves and 1 to 3 ounces for children.

What do you think about the new guidelines? Let us know! Do you know something we don’t?

Halved avocado on wooden table

The Health Benefits of An Avocado A Day

According to the story of Adam and Eve, the corruption of the first couple occurs when the members eat an apple. For this, they are banished from the Garden of Eden. Eve is punished with the pain of childbirth, Adam receives a death oracle. That must have been some apple! Of course, the apple is an extremely praiseworthy fruit and one hopes it was worth the price Adam and Eve paid for having eaten it, but if the first humans were willing to risk lifelong punishment over an apple, one can only wonder what they would have been willing to risk if it had been an avocado.

It has been said that happiness is an avocado, and this may well be an absolute truth. After all, what else is actually good for you and tastes like creamy magical natural butter improved tenfold? You don’t need a reason to eat an avocado a day, but just in case you want to hear some, let’s look at a some of the health benefits of avocado.

Avocados Are Nutrient-Rich
Also known as the alligator pear, avocados contain 20 different vitamins and minerals, including vitamins C, K, B5, B6, E, potassium, and folate. A single serving provides 2 grams of protein and 15 grams of healthy fats, and, although the avocado has 9 grams of carbohydrates, 7 of those come from fiber. This makes for 2 “net” carbs, qualifying avocados as low-carb. They are also sodium and cholesterol-free and low in saturated fats.

Avocados Lower Cholesterol And Triglyceride Levels
Tests done on human participants reveal that avocados can significantly reduce cholesterol levels, lowering LDL (bad) cholesterol by up to 22% and increasing HDL cholesterol by as much as 11%, while reducing blood triglycerides by as much as 20%. In addition, one such study showed that the inclusion of avocado in a low-fat diet lead to improvements in the all over cholesterol profile.

Woman presenting avocado

People Who Eat Avocados Are Healthier
According to an analysis of over 17,00 participants, people who ate avocados had a higher nutrient intake than those who did not. They were half as prone to metabolic syndrome, a well-known risk factor for diabetes and heart disease. Avocado eaters had a lower BMI, maintained lower body weights and had less belly fat from those who abstained.

Avocados Help You Absorb Nutrients
Some nutrients, such as vitamins A, D, E and K and antioxidants like carotenoids are fat soluble. That means that they need to be combined with fat in order for them to be moved them from the digestive tract and into the body. How can this be done? Studies show that including avocado or avocado oil in your meal can increase the absorption of antioxidants by 2.6 to 15 times.

Avocados Protect Your Eyes
Avocados contain lutein and zeaxanthin, which are vital nutrients for eye health and have been found in studies to significantly reduce the risk of macular degeneration and cataracts.

Avocados Help You Lose Weight
A study was done involving two groups of people, one of which was instructed to eat a meal containing avocado, the other of which was not. Polling results showed the former group reporting 23% greater satisfaction of appetite and a 28% lowered desire to eat within the next 5 hours than the avocado deprived. Avocados are also low in carbs and high in fiber, two attributes commonly associated with general weight loss.

So, what are you waiting for? Unlock the guac! Let us know your favorite avocado recipes and your favorite ways to get in your daily avocado!

Woman enjoying meal at a cafe

Stress Free Ways To Cut Calories

You know something is big when it gets its own nickname. When Jennifer Lopez became JLo, it was Illuminati confirmed. When Ben and Jennifer united to form Bennifer, the star power was undeniable, and when hunger joined anger to make hanger, you know it wasn’t just a figment of the imagination. Hanger is real. It even has its own meme.

Why do we get hangry? As time passes after you eat, your blood glucose level starts to drop and, if it falls fast enough, your brain perceives it as a life-threatening emergency. Hence the reason you flipped over your desk at work after you were told your lunch hour would be a bit late. So what do you do when you’re trying to cut calories, but want to maintain your cool while doing it? Relax, there are some stress-free ways to diet.

Guilt
If you find yourself going on a major guilt trip every time you sneak that extra cookie, you may have unrealistic goals. If your diet involves cutting your favorite food completely out of your menu or losing 5 pounds a month, you’ve set the bar too high and are giving yourself a greater chance of failure. Clinical psychologist Marlene Schwartz, PhD advises dieters to go easy on themselves. Focus on small goals that will increase your chance of success, like taking a walk during lunch time. According to Schwartz, “Research shows that the more you believe you can lose weight the more likely you are to actually do it.”

Stressed businesswoman

Stress
If your stress levels are through the roof, you might seek some support. A recent study conducted by Ashton University in England showed that dieters who did not have the social support of an organized group showed higher stress-hormone levels than those who belonged to an assigned weight-loss program.

While commercial programs, such as Weight Watchers can help lend a communal feeling to the dieting process. a John Hopkins University study showed that participation in church-based exercise and nutrition programs are just as likely to succeed. The friends you already have can be your biggest cheerleaders. According to Beth Casey Gold, RD, when recruiting your buddies, “emphasize how important it is to you to make these lifestyle changes, then offer specific examples of what kind of encouragement will help and what won’t.” Stress positive reinforcement over negative remarks for best results.

Anger
If you find yourself lashing out at the family, it may be due to a significant cut in carbs, a side effect known by experts as the “Atkin’s Attitude.” “Your body need carbs to produce serotonin, the neurotransmitter in your brain that regulates mood, emotion, sleep, and appetite.” informs Judith Wurtman, PhD and director of Women’s Health at MIT. The quick anger fix? Grab a healthy high carb snack like popcorn or whole grain toast. Try to get at least 130 grams of carbs per day to maintain optimal brain function, according to the National Academy of Sciences’ Food and Nutrition Board.

 Temptation
In constructing your diet, focus on long-term changes, rather than short-term deprivation. If you commit to eating nothing but celery and carrots each day, you are probably dieting with an end in sight. Schwartz suggests that you, “gradually incorporate small changes that you’ll stick with for life. Try swapping one unhealthy food out for a healthier one rather than completely depriving yourself. You’ll be less likely to succumb to temptation.

How do you handle hanger? Let us know what works for you. We love to hear your thoughts and suggestions.

Fresh potatoes on table

The Health Benefits of Potatoes

So you go to your favorite juice joint and order your lunchtime smoothie? What do you put in it? Almond milk, coconut milk, carrot juice, ginger? What about potato juice? “Potato juice,” you say, “is that even a thing?” And if it is, do you want it? After all, aren’t potatoes full of starch and carbohydrates? Last you heard, the only thing potatoes were good for is making fries, chips, and vodka. Well, prepare to have your mind blown!

Potato juice has a long history of being used as a remedy for everything from skin disorders to inflammation to cancer and is an excellent source of vitamins and nutrients. Have a look at the endless benefits for yourself.

For Your Skin

Dark Circles
If dark circles under the eyes are one of your pet peeves, here’s potato juice to the rescue. Just soak some cotton balls in spud juice and place them under your eyes before you go to sleep. In a week, the dark circles should be things of the past.

Anti-Aging
Applying a face mask made with potato juice and curd is a great way to reduce fine lines and hydrate skin. Mix potato juice with olive oil to help eliminate dark circles and crow’s feet.

Blemishes
The anti-inflammatory properties in potato juice is an effective acne treatment. Apply directly to blemishes for best results.

Angular Cheilitis and Eczema
Angular cheilitis is a skin disorder which causes swelling and redness of the corners of the mouth. Potato juice is an anti-inflammatory that can help tone down lesions when applied to the affected area. Potato juice also contains vitamin B complex which can prevent vitamin B deficiency associated with this condition. Drinking potato juice can also be used to treat eczema, another common skin disorder.

For Your Hair

Hair Loss
If you want to speed up hair growth, mix potato juice with egg white and honey. Apply to hair and let it sit for two hours before rinsing with a mild shampoo and water.

Dry Hair
A combination of aloe vera and potato juice can restore the moisture to dry, fly-away hair.

Grey Hair
Use potato juice to rinse shampoo from your hair instead of water to darken gray hair and give it a radiant glow.

For Your Health

Detox
Another benefit of spud juice is its ability to flush toxins from the body. Toxin overload can break down the immune system. Drinking potato juice can ward off health problems caused by bacterial and fungal infection by detoxifying and boosting immune resistance.

Joint Pain and Arthritis
Potato juice’s ability to perform as an anti-inflammatory makes it a great remedy for gout, back pain, joint pain, and arthritis. Drink it before breakfast in the morning for optimal effect.

Weight Loss
Drink it twice daily to help you slim down–once in the morning on an empty stomach and again two or three hours before you hit the hay.

Digestion
Drink potato juice on a regular basis to improve digestion and thwart constipation, bloating, diarrhea, and indigestion. It is also known to have positive effects for those who suffer from GERD and can be used to treat peptic ulcers when combined with carrot juice.

What do you know about potato juice? Let us know how you get the most out of your spuds!

Peaches and Plums

Foods For Breast Health

We ladies sure seem to obsess about out breasts. We enlarge them, reduce them, push them up, plunge them down, stick adhesives on them, pad them, powder them, rouge them, pamper them and scent them with perfumes and after bath sprays. We even do exercises at the gym to keep them at their peak. But do we make sure they are getting proper nutrition? Maybe not.

We owe a lot to our breasts, and we know what can happen if we don’t take care of them, and usually that care entails a lot more than just picking the right bra. Cheryl L. Rock, Ph.D, RD, professor of family and preventive medicine at the University of California says, “A woman can cut her chance of cancer by as much as two-thirds with good nutrition and weight management.” If you are concerned with the health of your breasts, here are some foods that might help you out with that.

Peaches and Plums
According to researchers at Texas A and M, peaches and plums have levels of antioxidants that pose a threat to the celebrated superfruits known as blueberries. The two p’s contain two varieties of polyphenols, antioxidants that may help to destroy breast cancer cells while leaving healthier cells intact.

Walnuts
Research in the Nutrition and Cancer Journal suggest that walnuts may help to impede the spread of breast cancer. Studies on mice found that the rate of tumor growth in walnut -eating mice was half of that in a group that was not fed walnuts. Experts believe that it is the anti-inflammatory properties in walnuts that give them the ability to fight tumors.

Broccoli
Broccoli contains sulforaphane, a compound shown to reduce breast cancer stem cells in mice, according to the University of Michigan. Although it is unclear whether the amount found in broccoli is sufficient enough to have the same effect, make sure to get the most of it by eating broccoli raw or steaming or stir frying. Boiling can lower the level of sulforaphane.

Salmon
Fish oil supplements are known for their cancer fighting characteristics. Ten years of regular consumption can shrink risk the of ductal carcinoma, the most commonly found type of breast cancer. Omega-3 fats in fish oil prevent inflammation, a known contributor to breast cancer. However, if you eat about 8 ounces of fish like salmon daily, you can skip the supplements.

Coffee
Need another reason to go to Starbucks? A May 2011 study in Breast Cancer Research finds that drinking two twelve oz cups a day can lower great cancer risk. According to study author, Jingmei Li, Ph.D, “One possibility is that coffee’s antioxidants protects cells from damage that can lead to cancer.” However, these findings are not confirmed, so you may want to wait until you become a fixture at your local coffee house.

Beans
You know what they say about beans- the more you eat…. the more your risk of breast cancer decreases. A new report from the American Journal of Clinical Nutrition found that increasing fiber intake can lower the likelihood of great cancer. The research found that eating 10 grams of fiber a day (about 1/2 cup of beans) decreases risk of breast cancer by 7%.

So the next time your spending money on your lovely assets, you may want to do it in the grocery store. Let us know what you’re doing to support your breast health. We love to hear it!

Mediterranean diet

Adopting A Mediterranean Diet

If you’ve ever wondered why Mediterraneans are so good looking, the answer is obviously the diet! Mediterraneans thrive on a delicious balance of fish and vegetables, cheese, and spices drenched in pure olive oil keeping their hair thick, eyes bright, bones straight, heart healthy, and skin unwrinkled. If you have been toying with the idea of adopting a Mediterranean diet, let’s examine what it will entail.

Benefits of the Mediterranean Diet
Why the Mediterranean diet? Research shows that the Mediterranean diet lowers heart disease and is associated with a lower level of bad cholesterol. In fact, an analysis of more than 1.5 million adults showed that the diet reduces risk of heart failure and increases overall mortality. Those who eat a Mediterranean diet are at a lower risk for cancer, Alzheimer’s and Parkinson’s disease, and women who eat a diet including mixed nuts and olive oil may be less susceptible to breast cancer.

Vegetables, Fruits, Grains, and Nuts
If you travel to the Mediterranean, you will find no shortage of vegetables, fruit, rice, and pasta. Greek diets include very little red meat and an average of nine servings of fruits and vegetables per day. Grains are usually whole grains with few trans fats and the bread is eaten plain or dipped in olive oil, as opposed to trans fat, containing butter or margarine.

Although nuts are high in fat, most of it is not saturated, which means they are good fuel for your body, but excessive amounts can lead to weight gain. While nuts are a big part of the Mediterranean diet, experts recommend keeping your intake down to no more than a handful a day.

Healthy Fats
Olive oil constitutes the primary source of fat in the Mediterranean diet. Olive oil is a mono saturated fat, which is known to reduce bad cholesterol when used instead of saturated fats. Virgin and extra virgin olive oils are the least processed forms of oil and contain plant compounds with antioxidant properties.

Polyunsaturated fats and mono saturated fats, such as are found in canola oil and nuts, contain Omega -3 fatty acids which decreases blood clotting, lowers triglycerides, improves blood vessel health and regulates blood pressure. Fatty fish, including sardines, mackerels, albacore tuna, and salmon is also a source of omega-3 fatty acids.

Wine
While many doctors are reluctant to include any form of alcohol in a healthy diet, wine has been showed to reduce the risk of heart disease in some studies. The Mediterranean diet recommends limiting wine intake to no more than 5 ounces a day for women, and no more than ten ounces for men under 65. Men over 65 should keep it down to five. Higher amounts can lead to liver failure or heart disease.

Eat healthy and be gorgeous! Let us know how you plan to do your Mediterranean diet in the New Year!

woman with junk food

Give Up These Dead Foods In 2017

“Dead” food is the newest title given to food that has had the life packaged, preserved, or cooked out of it, to the point where it has become sadly void of virtually all nutritional value. If you are interested in healthy eating, you will probably want to identify and avoid foods give this monicker.

What is Dead Food?
Dead food refers to processed food or food without nutrients. It is called dead because it has been refined to a point that it is bereft of minerals, vitamins, and fibers. However, dead food is in no way inedible. In fact, it is extremely tasty and easy to digest. Herein lies the problem. At least half of what we eat is “dead food” and its causing our bodies to store fat, which leads to inflammation. Inflammation is a prime source of diabetes, strokes, and cancer.

Fillers: Fillers are the items like white rice, bread, sugar, soft drinks, and chips, otherwise known as the staples of most American diets.
Processed Food: Anything preprepared, like frozen dinners, desserts, and snacks.
Fast Food: Almost anything you get at fast food chain restaurants.

What is Living Food?
Live food is raw, or uncooked food. It is considered alive because when food is cooked certain enzymes are denatured, or killed. Hence, raw food is food which still has working enzymes. Enzymes are responsible for doing all the work inside a cell. Denaturization usually occurs when food is heated over 105 degrees.

Dead Foods To Give Up In 2017

Energy Bars
Although energy bars are often promoted as health food, nutritionists more commonly think of them as candy bars with protein thrown in, which makes for poor taste and texture combined with refined sweeteners and preservatives. You are better off with an almond nut mixture.

Veggie Chips
More junk food in disguise! Veggie chips are a perfect example of good food gone bad. They are traditionally deep fried in oils and become denatured by light, oxidation, and heat. Stick to raw dried kale chips as a healthier alternative.

Agave Nectar
The name may sound natural, but the product is anything but. The chemical used for the manufacture of agave nectar is almost the same as the corn refiners used to make high-fructose corn syrup. Agave nectar goes through a chemical process that converts it into 70 percent pure fructose. Fructose is linked to fatty liver disease, obesity and has been known to break down collagen in the skin.

What are some “dead” foods you’re giving up for 2017? And what are you thinking of replacing them with? Let us know your take on the whole thing!

Woman eating pizza

Tips For Avoiding Junk Food

Do you ever wonder how many people watched the movie “Supersize Me'” while eating a huge tub of movie popcorn and sipping a large soda? Do you ever wonder how many shook their heads at the follies of the habitual junk food eater while indulging in the very object of their scorn? We all know that practicing is a lot harder than preaching, but the ugly truth is that, if there is anything to be learned from “Supersize Me” it is this: junk food is bad for you. It is physically harmful and physiologically addictive. If you are fed up with being fed up, here are some tips for avoiding junk food.

1. Over 5? Put it down!
If you see more than five ingredients on a food label, leave it out of your shopping cart. The more ingredients a product contains, the greater the likelihood that it contains processed ingredients.

2. Tricolor
According to a 2012 Cornell University study, people have a preference for a plate of food featuring three different items of three different colors. Keep this in mind the next time you reach for a candy bar. Think more along the lines of fruit slices or mixed nuts. This way, you are getting a better balance of nutrients and a variety of tastes.

3. Make other plans
Does your daily schedule include a mid afternoon trip to the snack bar? If so, try to find yourself taking a healthy five minute walk at that time. You will soon find yourself forgetting all about that daily bag of gummies.

resveralife-tips-for-avoiding-junk-food-fruit-for-dessert
4. Fruit for Dessert
If you can’t get through the day without something sweet, no problem! Make a parfait with fruit and Greek yogurt or freeze some grapes for after dinner.

5. Overchew
Adam Melonas, founder of UNREAL candy says, “If you can make people chew more, they eat less.” When you’re picking food, take chew time into consideration. A nice crisp apple will keep your mouth busy for a while, whereas a whole banana can take under a minute to consume. If you’re looking to keep your mouth busy, the apple is a better choice.

6. Learn Gross Facts About Your Food
Ignorance is bliss! The more you know about processed food, the less likely you are to eat it. For example, frozen chicken breast get their “grill marks” from machines containing vegetable oil. Processed food like Kool Aid and breakfast sausage contain BHA, a preservative that Health and Human Services consider a carcinogen. The BBQ flavor in Baked Lays is made with milk and chicken powder and the vitamin D3 in yogurt is made from sheep’s grease.

woman eating healthy food from fridge
7. Keep the Good Stuff Close, keep the bad stuff out
Make sure to have the healthy foods where you can reach them; in the front of the fridge or on countertops. Be aware of foods that trigger junk food binges and don’t buy them.

If you are a junk food junkie, tell us about your struggle, or if you beat junk food, tell us how you did it. Remember, we love to hear all the facts!

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