Ola Viewer,

Our food is not what it used to be. Big Food’s main objective is to turn profits, not to optimize your health. Remove these ingredients from your diet to feel healthier and better about your appearance.

In Edition #59, remove harmful food items to Step Up your Nutrition.

P.S. Thank you for your time and desire to improve your health and well-being!

🖥️ Read the unshortened version

ICYMI: #58 STEP IT UP (STEPTEMBER)

How many steps do you usually take in a day?

⬜️⬜️⬜️⬜️⬜️⬜️ 0-2,500 (Sedentary) 🙁 

⬜️⬜️⬜️⬜️⬜️⬜️ 2,500-5,000 (Lightly Active) 😐

🟨🟨🟨⬜️⬜️⬜️ 5,000-7,500 (Moderately Active) 🙂 

🟨🟨🟨⬜️⬜️⬜️ 7,500-10,000 (Active) 😀 

🟩🟩🟩🟩🟩🟩 10,000+ (Highly Active) 😁 

We are an active group as readers and walkers 👏 ‼️

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Today's Lookahead 👀

1. FOOD CHEMICALS 😵 101

2. 👁️ OVE’S GUIDE TO INGREDIENTS TO ELIMINATE 🙅🏻‍♀️

3. MINDFUL CHALLENGE 🧠 7 DAY CLEAN UP

4. 💪🏾 WEEKLY WORKOUT THE PUSH-UP

_{FOOD CHEMICALS} 😵 ₁₀₁

CHEMICALS IN OUR FOOD

Chemicals in Our Food

Our food today is night and day from what it used to be. Once dominated by natural ingredients, the rise of processed food has introduced chemicals that make us sick. Here’s a brief overview of how we got here:

Food Colorings: Initially derived from natural sources, synthetic dyes were introduced in the 19th century.

Added Sugars: Refined sugar production soared during the 18th century, and by the 20th century, high-fructose corn syrup (HFCS) became widespread in processed foods.

Artificial Sweeteners: Discovered in 1879, saccharin was the first artificial sweetener, followed by aspartame and sucralose.

Preservatives: In the 20th century, ancient preservation methods gave way to chemicals like sodium benzoate and nitrates, which extended shelf life but raised health concerns.

Vegetable Oils: Industrialized vegetable oils, introduced in the early 1900s, replaced animal fats, but their high omega-6 content promotes inflammation.

Food Glue: Ingredients like transglutaminase (meat glue) and xanthan gum (for thickening), developed to enhance food texture, are now common but may irritate the gut.

Understanding the history of chemicals in food will help you make informed decisions about what you eat today, and tracing these chemicals from your diet could be the best addition to your health journey.

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_{👁️ OVE’S GUIDE TO}

INGREDIENTS TO ELIMINATE ^{_{🙅🏻‍♀️}}

Removing certain ingredients from your diet can significantly impact your health. Here’s a deeper dive into what to watch out for:

1. Added Sugar

Sugar is sneaky—it hides under many names. Here are 10 common ones to look for on food labels:

• High-fructose corn syrup, Glucose syrup, Sucrose, Dextrose, Fructose, Maltose, Lactose, Agave nectar, Maple syrup, Cane sugar

These added sugars provide no nutritional benefit and contribute to insulin resistance, inflammation, and weight gain.

2. Artificial Sweeteners

Artificial sweeteners may be low in calories, but they can disrupt your metabolism and increase sugar cravings. Avoid these:

• Aspartame (Equal, NutraSweet), Sucralose (Splenda), Saccharin (Sweet'N Low), Acesulfame potassium, Cyclamate, Neotame, Stevia derivatives, Monk fruit sweeteners, Advantame, Xylitol

Many of these sweeteners are linked to potential health concerns, including digestive issues and altered gut microbiota.

3. Preservatives

Preservatives extend shelf life but can negatively affect your health. Common ones to avoid:

• BHA (Butylated Hydroxyanisole), BHT (Butylated Hydroxytoluene), Sodium benzoate, Potassium sorbate, Sulphites, Calcium propionate, Sodium nitrate, Sodium nitrite, Sodium erythorbate, Propyl gallate

Some preservatives have been linked to allergic reactions, respiratory issues, and even potential carcinogenic effects.

4. Vegetable Oils

Highly processed vegetable oils are a major source of omega-6 fatty acids, which promote inflammation. Avoid these:

• Canola oil, Corn oil, Soybean oil, Sunflower oil, Safflower oil, Cottonseed oil, Peanut oil, Grapeseed oil, Rice bran oil, Palm oil

These oils are often heated during processing, leading to the formation of harmful compounds like trans fats.

5. Artificial Food Colorings

Many artificial dyes are made from petroleum and are banned in some countries. Common ones include:

• Red 40, Yellow 5, Yellow 6, Blue 1, Blue 2, Green 3, Orange B, Carmine, Allura Red AC, Tartrazine

Artificial dyes have been associated with behavioural issues in children and other health risks like allergies.

6. Food Glue and Stabilizers

Used to bind ingredients or improve texture, these can be hard for the body to digest and may cause sensitivities. Watch out for:

• Transglutaminase (meat glue), Carrageenan, Guar gum, Xanthan gum, Maltodextrin, Pectin, Gelatin, Agar, Cellulose gum, Sodium alginate

Some of these ingredients are linked to gut irritation and inflammation, particularly in sensitive individuals.

MINDFUL CHALLENGE 🧠 

7 DAY CLEAN UP  

Refine your awareness of what you eat in 7 days

1. Day 1: Read the nutritional label of every food item you eat.

2. Day 2: Try to pronounce every ingredient on the label.

3. Day 3: Research any ingredient you don’t recognize or can’t pronounce. Make a note if it’s harmful.

4. Day 4: Compare products—choose foods with fewer and more natural ingredients.

5. Day 5: Visit Ove’s Guide to see which ingredients you should eliminate from your diet.

6. Day 6: Plan a meal with only whole, unprocessed foods.

7. Day 7: Reflect on your experience and commit to eliminating at least one harmful ingredient.

Suggestions to Enhance This Practice:

• Keep a food journal of the ingredients you’ve researched.

• Set small, achievable goals, like reducing one harmful ingredient at a time.

• Create a timeline for when you’ll eliminate each ingredient.

🗣️ Tell us how you did in the comment section

_{💪🏾 WEEKLY WORKOUT}
THE PUSH-UP

Push-ups are one of the best full-body exercises, targeting multiple muscle groups.

Benefits of Push-Ups:

• Strengthen your chest, shoulders, and triceps.

• Improve core stability.

• Increase functional strength for daily activities.

Duration: 20 minutes   Frequency: 2-3 weekly 

Download a copy of this week’s workout below 👇

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^{I'm letting you know that the information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}