What can you exclude?

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Making healthy choices often boils down to what you exclude from your diet, not what you add.

I’ve been adding new things lately (such as organs!) and that can look intense and like too much to some people. However, I’ve already done the work of excluding unhealthy things or things that simply don’t work for me.

There are so many foods that we are being told are healthy and we should be adding to our diet. You should be using Apple Cider Vinegar, Coconut Oil, Chia Seeds, Turmeric, fermented foods, Collagen, Bone Broth, the list goes on. It can feel overwhelming to attempt to add all these things to your day!

What if instead you just chose to exclude something? The main 3 things I like to see people exclude are sugar, grains, and vegetable oils.

Sugar has nothing going for it except it tastes good. It’s not even remotely necessary for us to eat it. Try looking at how much sugar you’re consuming. Maybe you can cut back on the amount you put in your tea or coffee? There were many years where the thought of not putting sugar in my tea was crazy! But now I’m used to it and that’s how I like it (coffee too!). Check the labels on packaged food and see if you can find an option with zero added sugar.

Grains are full of phytates and lectins which wreak havoc on our body. Maybe you can focus on different carbs instead of grains. Do potatoes as a side instead of pasta. Even go for legumes over grains (although they would be next on my hit list 😜).

Refined vegetable oils. Ick. These oils are nasty! They are processed beyond belief with chemical solvents. Your body recognizes them as a fat but they don’t actually do the job of a fat – sneaky devils. Your body will incorporate them into your cells like it would with an unprocessed fat but they don’t operate like an unprocessed fat. This causes damage at the cellular level and an increase in oxidation. No bueno! Soy, corn, safflower, canola, cottonseed, and peanut oil – steer clear. Avocado, Coconut and Olive are the ideal ones to be using. Olive Oil should be used mainly for dressings and Avocado/Coconut for cooking. Avocado and Coconut have a much higher smoke point than Olive meaning they won’t break down and cause damage! My favourite fats to cook with are actually tallow, lard, and butter! The problem with these nasty oils is that they are in almost everything that is packaged!!! It’s why I’m so happy when I see something that is 100% avocado oil! Also just because something says avocado, Olive, or coconut oil doesn’t mean it doesn’t have other nasty oils in there (I’m looking at you most brands of olive oil mayo 😒). Read your labels!!

Try picking just one of these things to focus on. Get comfortable with no longer including that and then move on to the next. Ultimately you can’t add things to your diet and expect to get healthy without cutting out the stuff that isn’t good for you!

The start of the week always feels like a good time to make a change! What can you focus on this week to exclude?

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