Is it Time to Ditch the Western Diet? Be Cool to Your Future Self 💪🥑

👋 Hi Wellness Seeker!

We’ve all had those moments—eyeing that slice of cake or crispy fries, convincing ourselves it’s just a little treat. And every now and then, that’s perfectly fine. But when indulgences like fried foods, sugary desserts, and processed snacks become regular habits, you’ve entered the SAD diet (Standard American Diet) cycle. 🍟🍰

Small indulgences can quickly add up to something much bigger

The real issue? These foods are designed to be addictive. Packed with sugar, salt, and unhealthy fats, they trigger the brain’s reward centers, making it easy to crave more. Before we know it, reaching for another bite becomes second nature.

So, what’s next? It’s time to rethink how we’re nourishing our bodies, make choices that align with feeling our best, and, because health is cumulative, start being a little kinder to our future selves. But what exactly is this diet doing to our health, and how do we break free?

The Not-So-Hidden Dangers of the SAD Diet

Sure, the SAD diet is all about convenience and comfort, but there’s a hidden cost to that easy grab-and-go lifestyle. Those sugary, fried, and processed foods? They’re sneaking up on us, contributing to things like weight gain, heart disease, digestive issues, mood issues, memory loss, cancer, and that constant feeling of fatigue. 😴

It’s not just the processed nature of these foods — it’s also what’s in them. Many crops are genetically modified to withstand toxic chemicals, pesticides, and weed killers like glyphosate (GMOs). These modifications come with risks—hormone disruption, inflammation, and long-term health issues. Combine that with a diet lacking nutrients, and it’s no wonder 75% of Americans aren’t meeting their basic nutrition targets.

The Good News? I Make Wellness the Easy Choice for You ✅

With the right information, you’re empowered to make better choices for your health. My approach, rooted in Functional Medicine, looks at every aspect of your lifestyle to help you resolve the root causes of illness.

These small, informed steps can lead you toward a happier, healthier, and more productive life. Imagine making choices that nourish your body, boost your energy, and support long-term vitality. It’s all within reach, and I’m here to guide you one simple choice at a time.

How Much of Each Nutrient Do You Need? 🧬

Most people don’t realize how much fiber, protein, healthy fats, and micronutrients they need to truly thrive. To give your body the fuel it needs, here are some key nutritional targets:

Fiber: 30-50 grams/day to support blood sugar regulation, digestion and gut health 🌾

Sugar: Aim for less than 15-20 grams/day to reduce inflammation, support metabolic health and prevent insulin resistance. 🍭

Protein: The average adult should aim for 0.8 to 1.5 grams of protein per pound of body weight per day. 🍗 It is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass, especially as we age. 💪

Healthy Fats: About 30-40% of your daily calories 🥑 should come from heart-healthy fats like omega-3s (from fatty fish), monounsaturated fats (from avocados, olive oil, and nuts). They are vital for reducing inflammation, supporting brain function, and promoting heart health. Avoid trans fats and heavily processed vegetable oils, which contribute to inflammation, the root cause of almost all disease.

Are You Getting What You Need From Your Diet?

Here’s the challenge: 

Meeting these goals through food alone can be challenging. That’s where supplements can play a crucial role in filling the gaps and ensuring your body functions at its best. 🌱

If you find yourself constantly tired, struggling with digestion, or simply feeling like your health isn’t where it should be, it might be time to take a closer look at your diet. Nutrient deficiencies are incredibly common, even among people who think they’re eating well. And when your body isn’t getting the right nutrients, it can’t function optimally.

Could supplements help you?  Absolutely.

But there’s more to it than just picking any supplement off the shelf. Here’s what you need to consider to get the most from your supplements:

Are You Taking Your Supplements Correctly? 💊

It’s not just about what supplements you take—it’s about how you take them. Here are a few things to consider:

Timing: Should they be taken in the morning, afternoon, or evening? ⏰

With or without food: Some supplements need food to aid absorption (like fat-soluble vitamins), while others work best on an empty stomach.

Ingredient sourcing and processing: Where your supplements come from and how they’re made matters for both quality and effectiveness. 🌍

Interactions: Some supplements don’t mix well with others—or with certain medications. Knowing what to combine and what to avoid is key.

Form and absorbability: Liquid, powder, capsule—how your supplements are delivered can affect how well your body absorbs them.

Right part of the plant?: Not all parts of the plant are equal.  For example, echinacea supplements may claim "100% echinacea," but only the root and flower contain the active compounds that support immune health. Similarly, with turmeric, you need a supplement with at least 95% curcuminoids from the rhizome to get the anti-inflammatory benefits. Choosing the wrong part of any plant/supplement means missing out on the health benefits. Don't be fooled by false labeling claims.

BUYER BEWARE!

When purchasing supplements from online marketplaces like Amazon or big box stores, you might not be getting the quality or authenticity you expect. Studies have shown that many supplements sold on Amazon, etc. are often mislabeled, and some are even counterfeit. A 2022 study revealed that less than half of the immune-boosting supplements tested had accurate labels, with some containing undeclared ingredients. Similarly, brands like NOW found certain supplements on Amazon had significantly lower active ingredient levels than advertised. This highlights the importance of purchasing from trusted sources with verified quality controls like Fullscript.

Curious About Supplements That Can Help You Thrive? 🤔

My simple plan addresses the nutritional gaps in the Standard American Diet and pairs them with the right supplements to support your health. 

Curious? Check out my "Eat Smart, Live Well Supplement Blueprint," a 2-page cheatsheet with a breakdown of key nutrients, why they matter, and how to use high-quality supplements to fill the gaps in your diet. 💪 Simple.

Access it here where you can also see my Eat Smart, Live Well favorites on Fullscript (click on the downloadable PDF within the 'Plan'. And, remember, my clients always get 15% off!

Be cool to your future self and take a step toward a healthier, more vibrant life! 🌿 Whether you’re boosting your omega-3s for heart health, supporting your gut with probiotics, or adding a quality multivitamin, the right supplements can make all the difference in how you feel each day. No need to worry about a long product list—I’ve curated a simple, targeted approach to get you on the right track, based on the latest in Functional Medicine.

Wishing You Wellness!  🌺 

Gloria

Gloria Treister, HHP

Board Certified Holistic Health Practitioner

Advanced Physical Fitness Specialist

EMCC Certified Executive & Business Coach

AUTHOR: "Wellness 101: Simple Steps to Good Health" Gloria@WellnessEvolution.com

Thank you! 🙏🏻 🥰 🙏🏻

Follow Me On. Facebook and LinkedIn