Alex Ong is not a nutritionist, but his approach to healthy living makes far too much sense to ignore.
Driven by a emotional desire to not end up dead at a young age like his beloved father, Alex set out to teach himself how to live healthy -- and how to keep his family energetic and free of disease too.
"Junk or unhealthy food often make people sick or feel discomfort, such as headache, cough, excess mucus, constipated, stomach ache, bloated, tired, stress, overweight, gout, etc.," Alex tells Diet.com.
"The common 'solution' is that people will waste money on medicine or diet pills to treat the above symptoms.
"Soon after, they may experience side effects cause by the medications and many will spend extra money to treat that. The tendency is when people fall sick or feel discomfort, their energy and productivity level are likely to suffer.
"If we were to start reducing our junk or unhealthy food consumption, we will be able to save some money (from unhealthy food and medicines), save our health, and most likely enhance our energy and productivity."
Obese for 20 years, Alex watched his cholesterol rise to a dangerously high level of 288 before he took action.
After many years of "yo-yo" dieting, he finally developed a way to get rid of his unwanted pounds and lower his cholesterol to 168. His weight and cholesterol are now at healthy levels.
The tips that helped Alex improve his health are the basis for his new book, Minding Your Own Wellness.
While researching his book, Alex discovered 14 common foods that we all need to cut out or cut down.
Know The 14 Common Foods To Minimize!
It doesnâ€™t matter what kind of cowâ€™s milk it is, drink a little less and you may feel better. Just like everything else, use milk and dairy products in moderation.
Alex says common short-term side effects of milk and dairy products are:
â€˘ Respiratory problems or Asthma
â€˘ Sinus (running nose or excess mucus in the throat)
â€˘ Skin rashes
â€˘ Ear infections
â€˘ Bronchitis or sore throat
â€˘ Body aches and pains
Potential long-term side effects:
â€˘ Increase in cholesterol â€" leading to heart problems
â€˘ Increase in saturated fat
â€˘ Kidney problems from dairy foods that are high in fat
â€˘ Increase the chance of getting cancer
2) Animal Protein
Do your current breakfasts, lunches, and dinners consist of
mainly animal protein... foods like milk, eggs, bacon, cheese, sausages, burgers, steaks, or fried chicken?
Animal protein is often high in saturated fat and cholesterol.
People who eat the most animal-based foods get the most chronic disease. It is true that protein is important to the body; but if your main protein source only comes from meat and dairy products instead of plant-based protein, it could speed up your chance of getting some forms of cardiovascular disease, such as high blood pressure, stroke, and/or heart disease.
3) Saturated Fat
If you love to eat animal fat because that is what makes meat
extremely juicy and tender, or oily deep-fried foods, you have
taken the first step towards the Heart Attack Club.
Saturated fat is known to increase bad cholesterol (LDL).
Research has shown that even the leanest beef, pork, or chicken
breast is already full of saturated fat. However, eating lean meat is certainly better than eating fatty meat. Just remember the key word: Moderation.
Saturated fat is commonly found in:
â€˘ Sweet and salty snacks
â€˘ Frozen and prepared foods
â€˘ Ice cream
â€˘ Cheese and other dairy products
â€˘ Fried foods
â€˘ Lard (animal fat)
â€˘ Salad dressings
â€˘ Vegetable cooking oil
Common side effects:
â€˘ Weight gain
â€˘ Loss of energy
â€˘ Stiff neck
â€˘ Body aches and pains
â€˘ Increase in bad cholesterol (LDL)
â€˘ Heart attack
â€˘ Other health diseases
4) Trans Fat
Do partially hydrogenated vegetable oil and fully hydrogenated
vegetable oil sound familiar? These are the kinds of vegetable oil that are chemically saturated by a process called hydrogenation.
Other common names:
â€˘ Partially hydrogenated cottonseed oil
â€˘ Partially hydrogenated soybean oil
â€˘ Partially hydrogenated coconut oil
â€˘ Fully or partially hydrogenated vegetable oil
Trans fat is usually found in:
â€˘ Deep fried foods (fries, chicken, cheese balls, chips, pie
crust, and fruit pies)
â€˘ Peanut butter (some low fat ones too)
â€˘ Vegetable shortenings
â€˘ Potato or vegetable chips
â€˘ Fruits or vegetable pies
â€˘ Frozen foods
Many food manufacturers use hydrogenated oils because it
increases the shelf-life of the products in the grocery store.
However, trans fats are one of the major causes of heart attack, strokes, and other heart problems.
5) MSG (Monosodium Glutamate)
MSG could also show up in foods under the following
â€˘ Autolyzed yeast
â€˘ Amino acid
â€˘ Autolyzed plant protein
â€˘ Calcium caseinate
â€˘ Flavor enhancer
â€˘ Gourmet powder
â€˘ Gutamic acid
â€˘ Hydrolyzed vegetable protein
â€˘ Monopotassium glutamate
â€˘ Sodium caseinate
â€˘ Yeast Extract
MSG or Monosodium Glutamate is a type of food additive
commonly known as flavor enhancer. Its job is to deceive your taste buds by making the food taste better than it is. It also makes you eat more than you need.
Through long-term use, it could be harmful to the brain and nervous system.
MSG is commonly found in:
â€˘ Canned soups and foods
â€˘ Most flavored potato chips and other salty snack foods
(Including childrenâ€™s snacks)
â€˘ Chipsâ€™ dips
â€˘ Packaged chicken and beef stocks
â€˘ Frozen and processed foods
â€˘ Instant noodlesâ€™ seasonings
Sugar in other common forms or names:
â€˘ High fructose corn syrup
Before you eat it, yes sugar is fat free! But once you eat it, it will turn into fat if you donâ€™t burn it off shortly after your consumption.
Potential or common side effects:
â€˘ Hyperactivity in children
â€˘ Heart diseases
â€˘ Food craving
â€˘ Lack of focus or concentration (leads to decrease
â€˘ Tooth decay
â€˘ Lost concentration
â€˘ Lack of ability to sit still
â€˘ Premature aging and wrinkles
â€˘ Weight increase leading to health challenges
â€˘ Weakened immune system â€" get sick more easily and
â€˘ Difficulty sleeping â€" especially for children
Salt is one of our bodiesâ€™ requirements. However, it should only be taken in moderation, that is, between 1.2 grams to less than or equal to 5.8 grams of salt for an adult â€" depending on your current health condition.
Common side effects for eating too much salt:
â€˘ Weight increase because excess salt retains water in your
â€˘ Kidney problems
â€˘ Hypertension (High blood pressure)
Common side effects of caffeine:
â€˘ Mood swing
â€˘ Quick temper
If you are a big fan of canned meat, bacon, ham, sausages, and
hot dogs, and you eat them regularly, you might want to rethink
Not only are canned meat, bacon, ham, sausages, and hot dogs
high in salt, which you already know is not the best for your
health, a large percentage of them also contain nitrite, a
preservative which is known to cause cancer in experiments
Nitrite is commonly found in the following:
â€˘ Canned meat
â€˘ Hams (beef, chicken, pork, or turkey)
â€˘ Hot dogs
â€˘ Sausages (various kinds of meat)
10)BHT and BHA
BHT and BHA are banned in England and some other countries, but these preservatives are commonly found in baked goods, beer, butter, cereals, chewing gum, dehydrated potatoes, meats, shortening, and snack foods in the U.S.
BHT and BHA could cause the following:
â€˘ Liver and kidney damage
â€˘ Behavioral problems
â€˘ Weakened immune system
â€˘ Birth defects, cancer; should be avoided by infants,
young children, pregnant woman, and those sensitive to
BHT and BHA are commonly found in:
â€˘ Baked goods
â€˘ Cereals (including childrenâ€™s cereals)
â€˘ Chewing gums
â€˘ Dehydrated potatoes
11) Artificial color
Food coloring may cause the following:
â€˘ Hay fever
â€˘ Hyperactivity in children
â€˘ Learning and visual disorders
â€˘ Nerve damage
â€˘ Skin irritation
â€˘ Upset stomach
â€˘ Tumors in lab animals
Coloring is commonly found in processed foods:
â€˘ Toothpaste (including childrenâ€™s toothpaste)
â€˘ Fruit or salty snacks
â€˘ Soft drinks
â€˘ Canned foods
â€˘ Frozen foods
â€˘ Packaged foods
Aspartame may cause:
â€˘ Vision problems
â€˘ Memory loss
â€˘ Aggression & Insomnia
â€˘ Brain damage
â€˘ Central nervous system disturbances
Aspartame is commonly found in the following:
â€˘ Sugar-free candies
â€˘ Diet or Sugar-free desserts
â€˘ Sugar-free chewing gum
â€˘ Diet or Sugar-free ice-cream
â€˘ Diet or Sugar-free sodas
â€˘ Diet or Sugar-free yogurt
â€˘ Other â€śDietâ€ť or â€śSugar Freeâ€ť products
13) ... Continue
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