Category Archives for Diet

Inflammation and Sugar, the Connection

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Inflammation and Sugar

 

By Theresa Harding

This post contains affiliate links, which means I may receive a small commission at no cost to you when you click a link to make a purchase.


How Sugar Causes Inflammation

Are you currently taking supplements for inflammationInflammation and sugar is one topic searched by many who are struggling to find the root cause of their pain.  Do you find that no matter what you take for body aches and pains and inflammation, you still experience some level of pain in your body?  The reason may lie in your diet and sugar consumption.  Sugar contributes to inflammation!

More and more research indicates that most disease – including all chronic disease – begins with some kind of inflammation. If you could control inflammation and improve your health, you’d want to, right?

Inflammation is vital as part of the healing process. It defends the body against foreign invaders (including bacteria and viruses), repairs damaged tissue, restricts damaging motion through swelling, and a lot more. Some foods, like sugar, can also cause inflammation in the body, which is normal.

However, eating too many inflammatory foods may cause chronic low-grade inflammation. This can cause serious health problems, such as heart disease, diabetes, cancer, and allergies.  Eating low inflammatory foods can prevent this. 

One trigger is the food we eat – and sugar tops the list for several reasons. Sugar triggers pro-inflammatory cytokines.
Cytokines are small proteins that work as signal molecules. They summon cells to infection sites, trauma, and inflammation. Sugar may promote pro-inflammatory cytokines and reduce anti-inflammatory cytokines.

Foods That Cause Inflammation

While many foods cause inflammation in only certain individuals some foods are known to be pro-inflammatory (promote inflammation) in many.  It’s very important to be aware of these foods, as they either contain added sugar or they are simply inflammatory.  These foods are:

Sugar– A study in the American Journal of Clinical Nutrition  found that processed sugars may cause the release of inflammatory chemicals called cytokines.

Refined carbohydrates- Refined or simple carbohydrates include sugars and refined grains with the bran, fiber, and nutrients removed.  These foods are white bread, pizza dough, pasta, pastries, white flour, white rice, and many breakfast cereals.

Saturated fats- like cheese, full-fat dairy, fatty red meat and highly processed fats (hydrogenated and trans-fats) used in processed foods, such as baked goods, stick margarine, and chips.  Deep fried foods (which used to be my favorite!), and the food from many fast food restaurants are high in these unhealthy fats.

Food additives-NIH’s National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) reported that dietary emulsifiers, which are chemically similar to detergents, are added to many processed foods to improve texture and extend shelf life.  The scientists investigated whether dietary emulsifiers might affect the risk of colorectal cancer by altering the gut microbiota.

processed meat and red meat- Processed meats include meat prepared through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation. Those meats are hot dogs, ham, bacon, sausages, corned beef, and beef jerky, along with canned meat and meat-based preparations and sauces.

Alcohol The World Journal of Gastroenterology reported that chronic inflammation is commonly associated with alcohol-related medical conditions.

Gluten- Certain foods are pro-inflammatory and that includes gluten-containing grains and the thousands of foods made from them as reported in an article from the Arthritis Foundation.

Artificial Sweeteners That Cause Inflammation

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Artificial Sweeteners & Inflammation

The American Heart Association (AHA) and American Diabetes Association (ADA) approved the use of artificial sweeteners in place of sugar to combat obesity, metabolic syndrome, and diabetes, as these are considered all risk factors for heart disease. (You may read the full statement here.)

The FDA has approved five artificial sweeteners:

  • saccharin
  • acesulfame
  • aspartame
  • neotame
  • sucralose

It has also approved stevia, a natural low-calorie sweetener

There is a concern that people who use artificial sweeteners may replace the lost calories through other sources, possibly offsetting weight loss or health benefits, says Dr. Ludwig. This can happen because we like to fool ourselves: “I’m drinking diet soda, so it’s okay to have cake.” This recommendation was also added by the AHA and ADA.

Overstimulation of sugar receptors from frequent use of these hyper-intense sweeteners may limit tolerance for more complex tastes,” explains Dr. Ludwig. That means people who routinely use artificial sweeteners may start to find less intensely sweet foods, such as fruit, less appealing and unsweet foods, such as vegetables, downright unpalatable.

Artificial sweeteners are also known to cause more sugar cravings, causing us to choose sweet food over nutritious food, and weight gain.

Your body cannot process artificial ingredients well, so artificial sweeteners like aspartame may trigger an immune response, according to research.  Aspartame is a neurotoxin that the body frequently “attacks” therefore causing inflammation.

Artificial sweeteners may increase your risk of type 2 Diabetes by inducing “metabolic derangements,” according to a report published in the journal Trends in Endocrinology & Metabolism.

As reported by Business Insider, the research team concluded that all of these sweeteners “had a toxic, stressing effect, making it difficult for gut microbes to grow and reproduce.

These artificial sweeteners are;

  • Aspartame
  • Sucralose
  • Saccharin
  • Neotame
  • Advantame
  • Acesulfame potassium-k

Drinking sugary drinks can spike inflammation levels. Moreover, this effect can last for a considerable amount of time.

For those with arthritis, artificial sweeteners may be a culprit that should be avoided.  Experts have recommended that people with this condition to reduce their sugar intake so as not to aggravate arthritis.

If you’re sensitive to these substances, your immune system may react, triggering an inflammatory response, according to the Arthritis Foundation.

This inflammatory response can cause arthritis symptoms like joint pain and swelling.  The resulting inflammatory response may aggravate arthritis symptoms like joint pain and swelling.

Sweeteners that Don’t Cause Inflammation

Today, we have many choices of sugary foods and beverages available to us.  Natural sweeteners are available for us to use effectively.  they provide the sweetness that most people crave.  Here’s a list of natural sweeteners in order based on a low glycemic index and additional health benefits.

  • Monk fruit Lo Han Extract is also called monk fruit. o Han has a very low glycemic index and low sugar content.  This is a wonderful sweetener but it can be hard to find and expensive.

 

  • Yacon syrupYacon syrup is extracted from the roots of the Yacon plant which grows throughout the Andes mountains in South America. Yacon syrup is rich in prebiotic fibers (roughly 40-50%) called inulin and fructooligosaccharides (FOS) which are undigestible by the body but feed healthy gut bacteria.  Using Yacon syrup has been shown to reduce obesity and insulin resistance.

 

  • Coconut sugarThis is a very low glycemic liquid sweetener derived from the liquid sap of the coconut the glycemic index is 35 making it one of the lowest of natural sweeteners.  The fructose levels are very low at 10% and it contains a wide variety of antioxidants, minerals, and other nutrients that enhance blood sugar stability.  Coconut sugar is my second choice in sweeteners.

 

  • Raw honey, organic- is superfood does have an effect on blood sugar and contains approximately 53% fructose so one should only consume this in moderation.  This is my personal favorite and first choice in sweeteners, as it takes less to sweeten foods.

 

  • Molasses is a byproduct of the processing of sugar.  It does have an effect on the glycemic index and must only be consumed in moderation.

 

  • Maple syrup– contains sucrose, glucose & fructose and therefore has an effect on blood sugar and insulin levels.

How Sugar Affects Your Body

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Inflammation and Sugar

  • Sugar triggers AGEs (advanced glycation end products).
    Other foods high on the glycemic index do, as well, by promoting high insulin release. AGEs stimulate inflammation and have been linked with diabetes, cardiovascular disease, and such age-related diseases as Alzheimer’s and stroke.

 

  • Suppresses white blood cell activity. White blood cell activity is a natural part of the healing process. When the process is suppressed, healing may be incomplete. Chronic inflammation can result.

 

  • Triggers the release of inflammatory prostaglandins.  Prostaglandins are short-lived, hormone-like chemicals, produced by the body’s cells.  Instead of moving through the bloodstream, these hormones move from cell to cell and regulate all kinds of cellular activities.

 

  • Consuming too many added sugars and refined carbohydrates can lead to an excess amount of advanced glycation end products (AGEs).  AGEs are formed as a normal part of metabolism; however, with a surplus of glucose (from added sugars and refined carbs in our diet), excessive AGE formation occurs.

 

  • Having too many AGEs contributes to oxidative stress and inflammation by binding with our cells and integral proteins, changing their structure and interfering with their normal function. This alteration can eventually lead to a buildup of plaque in our arteries (atherosclerosis) and decreased kidney function, among other effects.

 

  • Also, as many of us know, a diet rich in added sugar and refined carbohydrates can often lead to weight gain and obesity. Excess body fat, especially in the abdominal area, causes continuous, chronic levels of inflammation that can alter the action of insulin.

 

  • Insulin is a regulatory hormone that plays an important role in transporting the glucose in your bloodstream into your cells, where it is used as energy. However, with chronically high levels of blood glucose, the production and regulation of insulin are altered, and insulin resistance can result. Consequently, the excessive amount of blood glucose can lead to an accumulation of AGEs.

How to Reduce Inflammation 

I’ve always learned that taking supplements for inflammation was the only answer.  I never looked at my diet and sugar intake as the contributing factor to my pains, but once I eliminated refined sugar from my diet, and added low inflammatory foods, I experienced new results! 

No pain!  I first started with low sugar intake, then eventually I eliminated refined sugars from my diet altogether, then I started to see results of the decreased pain, and today, no knee pains. 

Chronic inflammation is often a result of diet and lifestyle, so you can take important steps to minimize inflammation and its harmful effects on the body.

  • Limit unnecessary sources of added sugar and refined carbohydrates in your diet.  Minimize your consumption of foods with low sugar intake.  (These foods are listed on the food label as sucrose, low inflammatory foods, glucose, high fructose corn syrup, maltose, dextrose).  Also foods with refined carbohydrates (this includes many processed foods such as pasta, white bread, and white rice).
  • Eat more whole grains. Choose whole grains such as whole wheat pasta, brown rice, quinoa, and barley.  Due to the high fiber content, whole grains can help slow down absorption.  They do this by decreasing the speed at which sugars enter the bloodstream.

 

  • Increase your daily intake of vegetables and fruit. Fruits, vegetables, and whole grains contain complex carbohydrates and naturally occurring sugars.  These foods also contain antioxidants, vitamins, and minerals which conversely help to reduce AGE formation.

 

  • Additionally, fruits and vegetables are high in fiber which can help decrease the rate at which sugar enters the bloodstream. Try to get at least 10 servings a day.

 

  • Include a variety of antioxidant-rich foods and heart-healthy fats in your diet. Other sources of antioxidants include flax, chia and hemp seeds, avocado, nuts, wild salmon, omega-3 rich eggs, olive and canola oil, and small cold water fish such as mackerel, herring, and sardines. Eating these foods on a regular basis will help to counter inflammation and reduce oxidative stress.

 

  • Maintain a healthy lifestyle. Factors such as exercising regularly, managing stress, and not smoking can help to reduce inflammation.  Maintaining a healthy weight is also important in promoting proper insulin function. 

Conclusion

If you find that after doing all these things, even a low sugar intake, you still experience the same level of pain, then supplements for inflammation may be needed.  Always remember, speak with your doctor before trying any new diet or supplements.  If you need another form of sugar to use in your foods, try coconut palm sugar or raw honey. 

I used raw honey most of the time.  Occasionally, I use coconut palm sugar in my baked recipes instead of sugar.  Try these and see how you like them.

What remedies do you use to reduce inflammation?

References

https://www.weightandwellness.com/resources/articles-and-videos/sugar-aches/

https://www.helpguide.org/articles/healthy-eating/choosing-healthy-carbs.htm/

https://www.nih.gov/news-events/nih-research-matters/food-additives-promote-inflammation-colon-cancer-mice

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2842521/

https://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/gluten-free-diet.php

https://www.prevention.com/food/healthy-eating-tips/foods-cause-inflammation

https://iquitsugar.com/sugar-inflammation-osteopath/

https://www.theatlantic.com/science/archive/2016/09/glucose-inflammation/

https://articles.mercola.com/sites/articles/archive/2017/05/02/serious-aspartame-safety-questions-remain.aspx

https://www.healthline.com/nutrition/sugar-and-inflammation#section1

https://healthfully.com/373970-artificial-sweetener-joint-pain.html

https://www.webmd.com/food-recipes/features/truth-artificial-sweeteners#1

 

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INFLAMMATION AND YOUR DIET

By Theresa Harding

This post contains Affiliate links, which means I may receive a commission at no cost to you if you click a link to make a purchase. 


Did it ever occur to you that your diet is the culprit to your body aches and pains?  If you knew that some of the reasons we experience pain and inflammation are because of our food choices, you might want to reconsider your diet plan. 

Even if you try taking supplements for inflammation, like turmeric, diet first is always key to an anti-inflammatory diet plan.  It’s important to eat low inflammatory foods to avoid chronic inflammation.

Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation.

What Triggers Inflammation?

Inflammation is a totally normal bodily function. It is generally triggered by the immune system when it recognizes an invader or damage to tissue that must be kept under control. The immune system stimulates different cells and proteins—like white blood cells—to help eliminate the threat of an outside invader and repair any damaged tissue.

Inflammation is instigated by chemical mediators called cytokines that act as signals to recruit more parts of the immune system to help with healing.  

Chronic (or ongoing) inflammation occurs when the immune system attacks the body’s healthy cells leading to autoimmune diseases such as rheumatoid arthritis, states of immune deficiency including Crohn’s disease or skin conditions including psoriasis.  Underlying chronic inflammation also may play a role in heart disease, diabetes, and Alzheimer’s disease.

Foods That Cause Inflammation

Interestingly, the foods you eat can have a major effect on inflammation in your body. Low inflammatory foods are best.  Some foods are notorious for promoting inflammation. Consider minimizing to a low inflammatory diet or cutting these out completely.

  • Sugary beverages: Sugar-sweetened drinks and fruit juices.
  • Refined carbs: White bread, white pasta, etc.
  • Desserts: Cookies, candy, cake, and ice cream.
  • Processed meat: Hot dogs, bologna, sausages, etc.
  • Processed snack foods: Crackers, chips, and pretzels.
  • Certain oils: Processed seed- and vegetable oils like soybean and corn oil.
  • Trans fats: Foods with “partially hydrogenated” in the ingredients list.
  • Alcohol: Excessive alcohol consumption.

Foods That Fight Inflammation

There are also foods that combat inflammation. These foods are often referred to as Anti-inflammatory Diets or a low inflammatory diet.  These low inflammatory foods can help prevent you from reaching the point of chronic inflammation

The Anti-Inflammatory Diet is not a diet in the popular since – it is not intended as a weight-loss program (although people can and do lose weight on it), nor is the Anti-Inflammatory Diet an eating plan to stay on for a limited period of time.  Rather, it is the way of selecting and preparing anti-inflammatory foods based on scientific knowledge of how they can help your body maintain optimum health.

Along with influencing inflammation, this natural anti-inflammatory diet will provide steady energy and ample vitamins, minerals, essential fatty acids dietary fiber, and protective phytonutrients.  There are also supplements for inflammation if you feel you suffer from it.

The Anti-inflammatory Foods You Can Eat

  • Vegetables: Broccoli, kale, Brussels sprouts, cabbage, cauliflower, etc.
  • Fruit: Especially deeply colored berries like grapes and cherries.
  • High-fat fruits: Avocados and olives.
  • Healthy fats: Olive oil and coconut oil.
  • Fatty fish: Salmon, sardines, herring, mackerel, and anchovies.
  • Nuts: Almonds and other nuts.
  • Peppers: Bell peppers and chili peppers.
  • Chocolate: Dark chocolate.
  • Spices: Such as turmeric, fenugreek, and cinnamon.
  • Tea: Green tea.
  • Red wine: Up to 5 oz (140 ml) of red wine per day for women, and 10 oz (280 ml) per day for men.

There are ways to eat anti-inflammatory food in order to reduce any chance of chronic inflammation.  As mentioned above, there are supplements for inflammation in one way.  But food is always the first option I recommend.

Ways to Incorporate Them Into Your Diet for Optimal Health:

  • Consume at least 25 grams of fiber every day.
  • Eat a minimum of nine servings of fruits and vegetables every day.
  • Limit saturated fat to 10 percent of your daily calories.
  • Consume foods rich in omega-3 fatty acids.
  • Eat fish at least three times a week.
  • Use oils that contain healthy fats.
  • Eat healthy snacks twice a day.

Inflammation can occur in response to many triggers. Some of these you can’t do much about, such as pollution, injury or sickness. However, you have much more control over the foods and beverages you choose to eat and drink.

To stay as healthy as possible, keep inflammation down by minimizing your consumption of foods that trigger it.  Though diet is important, it’s not the only factor. Quality and duration of sleep and other lifestyle factors can have a direct impact on inflammation.

Overall, to avoid issues with chronic inflammation, make it your mission to achieve a healthy, low inflammatory diet, maintain a healthy weight, get adequate sleep and engage in regular physical activity.

Have you experienced any symptoms of pain due to inflammation?  What methods are you using to heal the pain?

Sources

http://www.eatthis.com/foods-that-cause-inflammation/

http://www.health.com/nutrition/anti-inflammatory-diet#2-what-is-inflammation

https://www.prevention.com/health/why-you-need-an-anti-inflammatory-diet/slide/

http://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/anti-inflammatory-diet-2.php

 

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Clean Eating Tips for Your Family

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By Theresa Harding (updated 9/2/19)

Finding Healthy Foods Without the Hassle is Possible

Shopping for healthy food doesn’t have to become a daunting task.  In this article, I will share with you simple clean eating tips for your family, as it’s not as difficult as it sounds.  For most of us, it’s an adventure, as we learn of new and different food choices there are in our local market. 

Patience, planning, and consistency will score you better deals and success in your efforts.   The one key thing to remember is, you may not find your entire grocery list from one single store. 

When I shop for food, I usually find my complete shopping list from up to 3 different grocery stores.  You will find that you might have to do the same.  This is because all grocery stores have different inventory of foods and so they are not consistent from store-to-store. 

You might find one type of produce in one store, and you won’t see that type of produce in another store.  So then, you will have to go to your next best store choice to find what you need.


This post contains affiliate links which means I will receive a small commission at no charge to you when you click a link to purchase.

How to Start a Clean Eating Diet 

When I first started my healthy eating journey, I didn’t know what I’d find in my favorite stores.  I purchased my first bag of organic apples and I remember feeling so proud of myself.  I thought for sure I’d win the “mother of the year award”, lol!  Then I went to Whole Foods store and spent $50 to $75 more on groceries! 

I was trying to continue buying my usual 4 boxes of cereals, but the “healthier” brands cost more.  I thought healthy eating meant only shopping at the health food stores.  Once I went to my neighborhood grocer, I actually found some of the same brands of food at a lower price.

As you can see, this healthy way of shopping starts small.  Start purchasing one food group at-a-time until you feel comfortable with this shopping routine.  Then, over time, you can replace one unhealthy food choice with a healthy version.  For example, I used to purchase white flour, but I switched to purchasing whole grain flour. 

Instead of non-organic apples, I chose organic apples.  This is the pattern I followed.  For every one product you currently purchase, you just swap it out for a healthy version.  Instead of buying boxed potato buds, I purchased the whole potatoes and prepared my own mashed potatoes. 

This was not a tough process for me because I really wanted to eliminate the health challenges we were struggling with due to making the wrong food choices. 

The health challenges among my family members were High Cholesterol, severe Eczema, overweight, High blood Pressure, Abnormal Pap Smears, and Subclinical Hypothyroidism.  Most of these were diet-related and could be reversed with a healthier, clean-eating diet, and it worked!

Can You Lose Weight By Eating Clean?

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Clean Foods May Promote Weight Loss

It is possible to experience some weight loss when eating clean.  The reason is that you swap out your unhealthy snacks that are loaded with artificial sweeteners, preservatives, and chemical food coloring.  These unhealthy ingredients also known as food additives cause all kinds of health problems like food allergies,  food sensitivities, food addictions, food cravings, and weight gain.

There is research that shows how a food additive called propionate can cause insulin resistance.  This food additive is used in many foods like cereals, dairy and egg-based desserts, some sausages, sports drinks, etc.  These food additives are known to present a risk factor to causing obesity in many.

An article published by Science Daily explains how an added ingredient known as Monosodium Glutamate (MSG) is linked to obesity.  This food enhancer is added to many foods like Chinese food, Processed food, canned soups, and many others. 

This ingredient is known to be an addictive additive, causing more hunger and food craving.  This, in turn, causes unwanted weight gain in many.  

When I was struggling with helping my son lose weight, I found that MSG was in most of the foods in my home.  Once I started buying more whole, clean foods, my family’s food cravings went away.  We were also making healthier food choices to keep us satiated without the need for dessert after every meal!

How to Remove Bad Additives 

To eliminate this ingredient from your life and end one of your struggles with unnecessary food cravings and weight gain, go through all your canned foods.  If you find MSG in the ingredients list, toss it.  This is what I did.  Seriously do an inventory of your pantry and refrigerator with a pen and note pad in hand.

Write down all foods you will replace with healthier choices so you can strategically go throughout the grocery store without wasting time trying to remember which foods to replace.  I did this and it saved me so much time in the stores. 

Instead of buying canned soups, I now purchase bulk pasta, organic chicken flavoring, dried herbs and spices, and fresh carrots and celery to create my own soups. 

It’s really simple if you’re patient, as you’ll soon learn that homemade taste better-it’s fresher and your family will appreciate the love you put into your home-cooked meals.  Your body will start adjusting to your healthy way of eating and soon you’ll notice the food cravings will disappear along with the unwanted weight.  I’ve seen this happen with many people I share this information with.

Ways to Find Healthy Food

You don’t have to shop at specialty stores for natural and organic foods today.  With the major competition in the food industry, many grocery chains sell natural and organic brands of food.  Just choose 2-3 of your favorite stores and make a list of your favorite foods you find in each of those stores, and shop their sales each week, using their weekly Circular. 

Always shop from your local Farmers Market in your neighborhood.  A lot of the produce sold at farmers’ markets is organic unless the seller tells you they used chemical sprays on their crops.  You can ask questions as you’re shopping as a way to learn where your food comes from and the methods used to grow them.  This is as close to Clean Eating as it gets!

We love shopping at farmers’ markets, as we find it fun to get to know the sellers and learn more about their farming methods.  You learn to appreciate your food more from this experience.  That’s always been our experience. 

You can always grow your own by starting a garden.  This can be done in your backyard, in a small space like on your patio in large pots, or even on your back porch in pots.  The possibilities are endless!  I’ve even seen someone grow herbs in their cookware!

How to Eat Healthy on a Budget 

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Healthy Eating on a Budget

My biggest concern when I changed my way of shopping is the price of the food I needed.  I didn’t want to spend too much on food, but I did want cleaner food, so I had to learn how to eat healthy on a budget

To counter this, I stopped buying processed snack foods and started buying more fruits and vegetables, which actually balanced out my grocery bill.  I found that as I swapped out my unhealthy foods for the healthier choices, my grocery bill almost balanced out.

My shopping cart used to be about 80% processed foods and 20% of whole foods.  I spent unnecessary amounts on processed, boxed foods that were sometimes pricey per item!  Trading in unhealthy foods and snacks for fresh produce wasn’t so expensive after all! 

Instead of buying fruit juices, we now buy fresh fruit and the cost is a balance because we bought more processed food than fresh.   This is how we did it.

Many grocery chains run sales on a rotating schedule throughout the month.  You must pay close attention when your favorite products go on sale again to know how much to stock up on, so you’ll have enough of that product for the next sale.  Use store and manufacturer’s coupons if you have the patience for them and you’ll be well on your way to seeing savings in your grocery bill.

Summary

  1. Plan your meals around the foods on sale for that week.  You’ll find many deals on organic foods.  This is how we save tremendously! 
  2. Stock up when your favorite products go on sale. 
  3. Learn the sales cycles of your favorite store.  Some stores promote sales every 4 to 6 weeks. 
  4. Once you learn their sales cycle, you can shop on those specific days to save a lot of money.

What are some of your ways to save money on natural and organic foods?

References

https://www.livescience.com/49949-food-additives-cause-inflammation.html

http://www.fao.org/fao-who-codexalimentarius/about-codex/en/

https://www.medicalnewstoday.com/articles/325034.php

https://www.sciencedaily.com/releases/2008/08/080813164638.htm

A healthy diet is one key component that can affect the state of our mind.  We must nourish our mind by eating nutrient-dense foods daily.  If you need to improve your current diet from a nutrient deficient one to a nutrient-dense one, I have a free Diet Makeover course that teaches you step-by-step how to do this.  This is what I did to change the health of my family and I know it will help you too.  Click below to get started.

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