Ruchi Phool

𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗙𝗼𝗼𝗱𝘀 𝗬𝗼𝘂 𝗦𝗵𝗼𝘂𝗹𝗱 𝗦𝘁𝗼𝗽 𝗛𝗮𝘃𝗶𝗻𝗴 𝗜𝗺𝗺𝗲𝗱𝗶𝗮𝘁𝗲𝗹𝘆

𝘕𝘰𝘵 𝘦𝘷𝘦𝘳𝘺𝘵𝘩𝘪𝘯𝘨 𝘵𝘩𝘢𝘵 𝘤𝘰𝘮𝘱𝘢𝘯𝘪𝘦𝘴 𝘵𝘦𝘭𝘭 𝘺𝘰𝘶 𝘢𝘣𝘰𝘶𝘵 𝘵𝘩𝘦𝘪𝘳 𝘱𝘳𝘰𝘥𝘶𝘤𝘵𝘴 𝘪𝘴 𝘵𝘳𝘶𝘦. Marketing and advertisements are meant to make the product attractive, be it through truth or lies. Unfortunately, this practice is followed even for foods (or food-like substances). Packaged foods contain a plethora of substances, most of which have dire consequences on our health. Here are some of them.

1. 𝘽𝙧𝙚𝙖𝙠𝙛𝙖𝙨𝙩 𝙘𝙚𝙧𝙚𝙖𝙡𝙨
Most cereals are ultra processed foods, containing a cocktail of additives such as preservatives, artificial flavours and colours, sugar, emulsifiers, high fructose corn syrup and hydrogenated oils. At the least, these cause severe digestive issues, hormonal imbalances, hyperactivity, respiratory problems, skin problems. In the long term these could be causative of chronic disorders and mental health issues.

2. 𝙃𝙚𝙖𝙡𝙩𝙝 𝙙𝙧𝙞𝙣𝙠𝙨 𝙛𝙤𝙧 𝙘𝙝𝙞𝙡𝙙𝙧𝙚𝙣
Such as Bournvita and Horlicks are again, ultra processed with a similar profile of additives. These also contain extremely high amounts of sugar that is known to cause hyperactivity, attention deficit, and diseases such as fatty liver in children.

3. 𝙀𝙣𝙚𝙧𝙜𝙮 𝙙𝙧𝙞𝙣𝙠𝙨
Are ultra ultra processed with similar additives, but in larger amounts, plus caffeine and other stimulants. Some energy drinks may also have substances that haven't been vetted properly. Apart from lifestyle related health disorders, these are known to disrupt sleep, increase risk taking behaviour, increase heart rate and blood pressure, cause nervous imbalances and dehydration. As well as lead to anxiety and digestive issues. They are known to be particularly dangerous for adolescents.

4. 𝙋𝙖𝙘𝙠𝙖𝙜𝙚𝙙 𝙛𝙧𝙪𝙞𝙩 𝙟𝙪𝙞𝙘𝙚𝙨
Are loaded with sugar and have little or no fibre. This can lead to weight gain, insulin resistance, and an increased risk of chronic diseases. Apart from the fact that these too contain good amounts of preservatives, artificial colours, flavour enhancers and other chemicals. These additives damage the gut, heart and brain, and effect immune response.

5. 𝙈𝙖𝙧𝙠𝙚𝙩 𝙗𝙤𝙪𝙜𝙝𝙩 𝙢𝙞𝙡𝙠
Packaged milk is processed through pasteurization and homogenization, which can make it harder for the body to digest. Processed milk can be deficient in nutrients compared to whole farm fresh milk. Toxic preservatives like formaldehyde can be added to milk to extend its shelf life, which can lead to serious health consequences. Milk can be contaminated with adulterants and contaminants like aflatoxin M1, antibiotics, and pesticides.

6. 𝙈𝙤𝙘𝙠 𝙢𝙚𝙖𝙩𝙨
Another form of highly processed foods, containing the usual high content of processed additives, as well as high in sodium and caloric content. This can lead to an increased risk of heart disease, stroke and high blood pressure.

7. 𝙎𝙤𝙢𝙚 𝘾𝙤𝙤𝙠𝙞𝙣𝙜 𝙤𝙞𝙡𝙨
Olive Oil - Has a low smoking point, so it can burn and release toxic smoke when heated to high temperatures.
Flax Oil - While high in the heart-healthy unsaturated fatty acid, this oil has a low smoke point, and you should reserve it for cold uses like salad dressings.
Walnut Oil - It has a lor smoke point, and goes rancid quickly, so store in the refrigerator and use it only for cold preparations.

Know more about these in the carousel!

𝘞𝘢𝘴 𝘢𝘯𝘺 𝘰𝘧 𝘵𝘩𝘦𝘴𝘦 𝘢 𝘴𝘶𝘳𝘱𝘳𝘪𝘴𝘦 𝘧𝘰𝘳 𝘺𝘰𝘶? 𝘓𝘦𝘵 𝘮𝘦 𝘬𝘯𝘰𝘸 𝘪𝘯 𝘵𝘩𝘦 𝘤𝘰𝘮𝘮𝘦𝘯𝘵𝘴 𝘣𝘦𝘭𝘰𝘸.

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I offer Integrative Health and Lifestyle Coaching for Chronic Disorders and Executive Wellness. DM me for a free health assessment.

The one ingredient that is difficult to replace in our diet is 𝙗𝙧𝙚𝙖𝙙. It has become one of the staples in our meals.

𝘛𝘩𝘪𝘯𝘨 𝘪𝘴, 𝘣𝘳𝘦𝘢𝘥 𝘪𝘴 𝘫𝘶𝘴𝘵 𝘢𝘯𝘰𝘵𝘩𝘦𝘳 𝘶𝘭𝘵𝘳𝘢 𝘱𝘳𝘰𝘤𝘦𝘴𝘴𝘦𝘥, 𝘱𝘢𝘤𝘬𝘢𝘨𝘦𝘥 𝘧𝘰𝘰𝘥, full of preservatives, palm oil and refined ingredients that include sugar and refined flour. Needless to say, it is not good for our health. With the amount of its consumption, it is also one of the leading foods responsible for chronic disorders and various such health issues.

Systemic inflammation, build-up of mucous, metabolic damage, bloating can all be attributed to the regular bread (amongst other processed foods) we buy from the market. These are root causes of diseases such as type 2 diabetes, high cholesterol, and obesity.

The only way to get healthy bread is to make it at home! The modern-day bread is not the same that was made a few hundred or thousands of years back. Mass production has included the use of chemicals and additives to make it cheaper and last longer.

Here are some replacements for bread that are readily found, quick and easy to prepare, almost like readymade bread. (These are also gluten free, fibre rich and nutrient dense options)

🍞Oats smoothie
🍞Potato, millet, or lentils waffles
🍞Lettuce and leafy greens as wraps
🍞Cabbage leaves as wrap
🍞Millet flatbread as wrap or slices (can be made once every 3 days and stored)
🍞Oat, quinoa tortillas or pancakes as wrap or slices (can be made once every 3 days and stored)
🍞Sourdough bread
🍞No bread sandwiches made of quinoa and lentils, with filling
🍞Muffins (oats, quinoa, millets) with topping
🍞Idlis made of fermented lentils and rice (can be stored up to 5 days)
🍞Rice paper wraps
🍞Nori wraps
🍞Sweet potato toast
🍞Homemade crackers
🍞Veggies crisps, fruit crisps with dip

OR Get creative!

🥖Eggplant disks with topping
🥖Ragi soup with veggies
🥖Steamed bell peppers with stuffing
🥖Mushrooms with stuffing

Let me know your top 2 favourites out of these. Will be happy to share recipes. I had also promised recipes of breakfast dishes for dinner, and will be sharing some of those soon!

PS – In the picture is a sandwich made from freshly made potato bread.

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I offer Integrative Health and Lifestyle Coaching for Chronic Disorders and Executive Wellness. DM me for a free initial consultation.