#1 thing that could be sabotaging your goals 😱

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“At CrossFit Cleveland we believe something as vital as health and fitness can be achievable by everyone.” 

Hey BillyT,

Do you know how much of the food and drinks you consume are ultra-processed?

Research shows that 57% of adults’ caloric intake comes from ultra-processed foods, and for children, it’s even higher at 67%.

What are ultra-processed foods?
These foods typically have a long list of ingredients (usually five or more) and a long shelf-life. 

They often contain many additives and ingredients not used in home cooking, such as preservatives, emulsifiers, sweeteners, and artificial colors and flavors.

Common ultra-processed foods include:

  • Ice cream

  • Ham and sausages

  • Cookies and boxed desserts

  • Chips

  • Mass-produced bread

  • Breakfast cereals

  • Many protein bars

  • Sodas

  • Fruit-flavored yogurts

  • Instant soups

Why are they a concern?
Ultra-processed foods are high in inflammatory fats, sugar, salt, and synthetic ingredients. 

Regular consumption can pose significant health risks, such as weight gain, obesity, and at least 25 other health conditions, including asthma, gut health issues, and abnormal cholesterol and triglyceride levels.

These foods are highly palatable and somewhat addictive, yet they have little nutritional value, making it easy to overeat them. 

Additionally, they are linked to systemic inflammation because their ingredients are often new and foreign to our bodies.

How can you make healthier choices?
If you find yourself consuming ultra-processed foods daily, consider these swaps for more nutrients with fewer additives:

  1. Swap flavored yogurts for plain yogurt and add fresh or frozen fruit with cinnamon for sweetness.

  2. Instead of sauces or ready meals, cook your favorites in larger amounts at home and freeze extra portions.

  3. Enjoy overnight oats for breakfast instead of sugary, low-fiber cereals.

  4. Choose fruit or homemade treats over store-bought cookies, cakes, or desserts.

  5. Pick a protein bar with six or fewer ingredients, or prepare quick, balanced snacks like an apple with nut butter.

Start by choosing one ultra-processed food you regularly eat, find a wholesome alternative, and enjoy it regularly.

Remember, one small change at a time can lead to significant improvements in your mental and physical health!

Can you identify the ultra-processed foods from the healthier options in this picture?

If you need support and accountability to stay on track with your new habits, our nutrition coaching program is here to help.

Let’s start writing your success story today!Schedule a call below to take the first step: www.crossfitcleveland.com/getstarted 

Keep Thriving,

Staci

Simple Steps with Staci

CrossFit Cleveland Fitness and Nutrition

1211 Allen Court

Rocky River, Ohio 44116

(216) 287-0899 (cell)

IG: Stacirussellcf

Schedule a Discovery Call with Staci

 

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