1. What is it that makes a food “junk” as opposed to just unhealthy? 

All unhealthy food is not “junk” food. You might be eating a snack or a baked good made with real, whole ingredients, and while it’s not a ‘healthy’ I would recommend to replace your lunch, it’s not all completely junk. I consider junk food to be full of unwanted additives, potentially inflammatory causing ingredients, and offering little to no nutritional value.

2. Are there some big no- no’s when it comes to food – such as hydrogenated oils, corn syrup?

High-fructose corn syrup and hydrogenated oils (aka trans fats) are major inflammation promoters are obvious big no-no’s. It’s also best to avoid foods that list other types of refined white sugar (Sucrose, Maltose, Dextrose, Fructose, Glucose, Galactose, Lactose, High fructose, Glucose solids) as well as nitrates and other unnatural preservatives. 

3. Foods with preservatives taste good – is this more about moderation or pure avoidance? Why? 

It’s not the preservatives that are creating the flavor, it’s the highly refined highly palatable types of foods that preservatives are used in (canned soup and deli meat, cookies, cupcakes, breads, fried foods, other packaged snacks and refined cereal). These foods cause inflammations which is responsible for many chronic health issues. In this case, it’s most often times about opting for the healthier options. Healthier snack and dessert options have become so widely available. 

When it comes to indulging, I always encourage a conscious indulgence. It should be a few things: Portion controlled, the most nutrient dense option of what you’re truly craving and finally, eaten from an empowered place. 

 4. Fill in the blanks – If you love “doritos” – eat…. instead! If you love “oreos” – eat …… instead

If you love “doritos”, try sweet potatoes sliced super thinly and roasted with sea salt, paprika, and nutritional yeast!

And if you crave “oreos”, an ounce of 70% dark chocolate with a teaspoon of natural peanut butter with a cup of green tea is even better than perfect.

5. What benefits do women have from avoiding junk food (ie is it bad for your waistline, skin, heart disease etc.?) 

As we know junk food promotes inflammation which is linked to many chronic diseases (heart disease, diabetes, hypertension), cancer, mental health issues like depression, acne (and other skin issues like psoriasis and rosacea), and also it messes with your gut. Studies like this one have shown inflammation can lead to weight gain and make it harder to lose weight. Avoiding junk food can play a positive role in increasing your health in all of these area.

6. If you are going to indulge, people say go with something homemade – do you agree with this? 

Yes, absolutely! Not only do you automatically avoid added preservatives, but this is what a true conscious indulgence means. There was thought put into the ingredients, process of making it, and the indulgence is truly worth it, as opposed to grabbing a candy bar in the checkout lane of the grocery store.

7. Aren’t calories calories?  Is there really a difference between the calories from junk food and let’s say an apple? 

There is a big difference between the calories from junk food and calories from an apple! Here’s the biggest difference: That spoonful of refined table sugar added to your salad dressing or breakfast cereal causes inflammation and turns to fat fast if it’s not needed for energy. The apple, meanwhile, contains other nutrients that impact how your body breaks down the sugar. Fiber, for instance, slows digestion of sugar to head off a blood-sugar spike. An apple does contain approximately 15 grams of sugar per serving but it also has a lot of great “stuff” in it, like phytonutrients, fiber, vitamins, minerals and water, to name a few. This “stuff” adds to your health by helping prevent disease, improving your skin and immune system and aiding in weight loss by helping you to stay satisfied and full.

8. If you eat a chips, you tend to want to eat more chips – is this part of the problem with junk food – that it’s manufactured to make us crave more?

We already knew sugar can be as addictive as a dangerous drug. Now, new evidence backs up just how psychologically powerful junk food cravings can be.

In one  study, researchers found an individual’s desire to eat processed treats like a Snickers bar or bag of Cheetos increases significantly after he or she has been exposed to the foods.

According to the New Food Economy, after participants in the study looked at photos and touched and smelled the foods, the amount they’d theoretically “pay” to eat them increased a whopping 38 percent. In other words, once the unhealthy foods were in front of them, they really, really wanted to eat them…to the extent that the value of the foods increased. It’s highly palatable, and manufactured to leave you craving more.

9. How to eat less junk food?

Essentially, it sounds like it’s a good idea to stay as far away from the candy aisle as possible. The more you can avoid being around Pepsi cans and Kit Kats, the better.

In the meantime, brush up on the many other things that can trigger sugar cravings and how to prevent them.