Welcome to another edition of the Doctor’s Note where we talk about what’s on our minds when it comes to your health. I couldn’t be more excited to share what we have in store for you this January here at Performance Medicine.
As we kick off the new year, we’re challenging you to take control of your health like never before with our No Processed Food Challenge. In the latest episode of The Common Sense MD, I had the pleasure of chatting with our Nutrition Coach Lucas Schmidt. Lucas is a true Renaissance man - he’s not just a nutrition expert, but also a trainer, actor, and singer.
During our conversation, we dove deep into the sneaky world of processed and ultra-processed foods, exploring how they impact your health more than you might realize. From deciphering tricky ingredient labels to recognizing the harmful preservatives and additives lurking in your grocery cart, we’ve got you covered! Lucas also shared practical tips and guidance to make this challenge doable and, more importantly, sustainable for you.
So, why not start 2025 on the right foot? Join us in this journey to eliminate processed foods and discover the transformative benefits it can bring to your overall well-being. Watch the full episode for more details, tips, and inspiration to help you succeed in this January challenge.
PODCAST NOTES:
The Importance of Avoiding Processed Foods: First and foremost, we’re shining a spotlight on the critical need to eliminate processed foods from our diets. Whether you’ve tried Keto, Medieteraanean, or any other diet, cutting out processed foods can be a game-changer for your health. This challenge is designed to help you achieve that.
Distinguishing Processed Versus Ultra-Processed Foods: Lucas did a fantastic job breaking down the difference between processed and ultra-processed foods. Processed foods can be as simple as chopping up vegetables, which is perfectly fine. However, it’s the ultra-processed foods like cookies, crackers, and those ever-tempting gas station muffins that are most harmful and should be avoided.
Identifying Harmful Ingredients in Ultra-Processed Foods: When you’re shopping, keep an eye out for certain harmful ingredients that are commonly found in ultra-processed foods. Lucas highlighted preservatives like BHA, BHT, artificial dyes, and the notorious high fructose corn syrup as being particularly damaging. These are ingredients that can seriously undermine your health.
Acceptable Processed Foods: Not all processed foods are the enemy. For example, olives soaked in brine or properly cured meats are processed but still healthy options. Lucas made it clear that some chemical processes, like salt curing meats, aren’t necessarily bad for you.
Importance of Reading Nutrition Labels: It’s crucial to get into the habit of reading nutrition labels. If you come across ingredients that are hard to pronounce or match the harmful substances Lucas mentioned, it’s best to steer clear. Knowledge is power when it comes to what you’re putting into your body.
Healthier Alternatives and Shopping Tips: Opt for single-ingredient foods whenever possible - apples, beef, chicken, berries, you name it. Stores like ALDI offer a wide variety of less processed options, making it easier to stay on track. Shopping smartly is half the battle won.
Canola Oil Misconceptions: Despite being marketed as heart-healthy, canola oil is highly processed and potentially harmful. Its high oxidation rate and omega-6 content can negate any benefits. Lucas emphasized the importance of being cautious with seed oils in general.
Monitoring Your Progress With Tools: To gauge the impact of cutting out processed foods, I recommend using a continuous glucose monitor (CGM) and undergoing an InBody scan both before and after the challenge. These tools provide invaluable data on your body metrics, helping you see the real benefits of this dietary change.
I’m incredibly excited about this challenge, and I’ll be doing it right alongside you. Our goal is not just to see a quick drop in weight, but to truly understand the long-term benefits of eliminating processed foods from our lives. We’ll have detailed plans, support from Lucas, and all of the guidelines you need to succeed.
If you have any questions or need further guidance, Lucas and I are here to help. You can even come in for a consultation with Lucas, who will offer expert advice tailored to your needs. We may also organize group visits or stay connected through our weekly podcasts and Lucas’s insightful posts.
Get ready for a transformative January. Once you start detoxing from these processed foods, you’ll notice you won’t crave them as much. Believe me, you’ll not miss how you felt when you were consuming all that junk.
Thank you for joining us on this journey towards better health. Keep an eye out for more information, and let’s make 2025 our healthiest year yet!
Download the Challenge HERE.
Stay educated. Stay healthy.
Till next week.
