Healthy eating is about eating smart. Just say NO to processed foods!
Recipes, exercise, tips, motivation ?? You can answer this and let me know :)
“O g Trans Fat”
Know it: A mad-scientist project gone wrong, trans fats are created in a lab by partially hydrogenating healthier oils. This process destroys the many good benefits of the original fats. What’s worse, consuming trans fats ups your risk for heart disease and metabolic syndrome. Most nutritionists recommend avoiding them altogether, which doesn’t sound so hard except current labeling guidelines allow manufacturers to round anything less than 0.5g/serving down to zero. Eat more than a few servings, and you’ve consumed a significant amount of the Frankenfood.
Avoid it: Anything that says “partially hydrogenated oil,” “hydrogenated vegetable oil,” or “shortening” on the ingredients list contains trans fats, no matter what the label says.
Know it: Sugar is fine in moderation, but many processed foods contain much more—and in different places&mash;than you’d expect. Since ingredients are required to be listed from most to least on food labels, manufacturers often break up the sugar into smaller amounts of lesser-known sugars, making the food appear healthier. Another issue is that real sugar is often replaced with artificial sweeteners, which can cause bloating and stomach discomfort.
Avoid it: Nutritionally speaking, there’s not a huge difference between different types of sneaky sugars so knowing the pseudonyms is half the battle. While there are more than 50 names for the sweet stuff, common tricky ones include brown rice syrup, barley malt, caramel, fructose, fruit juice concentrate, and anything involving corn syrup.
“Reduced Fat” or “Fat Free”
Know it: While fats aren’t the dietary demon they were made out to be in the past, many health-conscious consumers still seek out lower-fat or fat-free options. But since removing fat also removes flavor, many companies replace fat with sugar. This label is often used as a smoke screen to give an otherwise unhealthy food, like gummy bears, an aura of health. Of course gummy bears have never been made with fat; they’re pure sugar.
Avoid it: Don’t be afraid to eat healthy fats in your diet. Even some saturated fats like those found in coconut oil and grass-fed dairy have significant health benefits. Plus, fat is satiating so in the end, you’ll eat less and enjoy it more.
“Packed with Antioxidants”
Know it: Antioxidants, the latest health wunderkind, are amazing little nutrients and enzymes that inhibit the potentially harmful (but inevitable) process of cellular oxidation. You don’t have to understand all the science to know they’re incredibly good for you, with everything from anti-cancer to anti-aging benefits. The problem is that this label does not have a formal definition. When you see “packed with antioxidants,” it usually means that the food was either made with something that once had antioxidants in it—like fruit juice used for coloring cereal—or that the food was fortified with some vitamins. Unfortunately nutrients extracted from food don’t have all the health benefits of nutrients eaten in their natural state.
Avoid it: Whole fruits and vegetables are the best sources of antioxidants—and are easy to recognize.
“100% Natural or All Natural”
Know it: You may think buying an “all natural” chicken is better than buying its unlabeled counterpart, but the truth is that “natural” has no legal definition, meaning that companies can stick the phrase on anything they want.
Avoid it: Check the ingredients list and label for what you’re most concerned about. “USDA-certified organic” means the food has met certain guidelines. You can also check for genetically modified ingredients (if it doesn’t specifically say it’s non-GMO and it’s corn or soy, then it likely is), artificial colorings and flavors, or preservatives.
“Made with Whole Grains”
Know it: Whole grains are great for providing essential minerals, fiber, and energy, but all this label means is that there are some whole grains somewhere in the product with typical white flour—confusingly called “enriched wheat flour”—as the main ingredient.
Avoid it: Check the ingredients list. Whole wheat (or some other grain) should be listed first. Ideally it should be the only type of grain used. “100-percent whole grain” is defined by the USDA and means exactly what it says. Look for this label on foods and don’t get confused by those that say “8g of whole grains per serving!”—they’re just trying to distract you from the fact that it’s not made with only whole grains.
Know it: Nitrates, nitrites, and other artificial preservatives are definitely bad for you, increasing risk of certain cancers by up to 50 percent. Unfortunately while consumers are getting wise to the evils of nitrates, they’re still overlooking other problematic preservatives.
Avoid it: Check the labels, especially those of processed meats like lunch meats and sausages, for BHA, BHT, benzoates, sulfates, and sorbates, among others.
Calorie Counts and Serving Sizes
Know it: The number of calories per serving is usually the first thing people read when they look at a food label. But beware: The USDA allows manufactures to use an estimate that can be up to 20-percent off! And because the serving size is a minimum amount rather than an exact amount, it’s more likely that the food has more calories per serving than the label leads you to believe.
Avoid it: If you’re being very conscious of calories, some nutritionists recommend automatically adding 10 percent as a buffer and carefully weighing and measuring your food. A more reasonable approach: Listen carefully to your sense of fullness and stop eating when you’re satisfied—even if you haven’t finished a whole serving.
“Made with Real Fruit”
Know it: Everyone knows that fresh fruits and veggies are healthy. Sadly, manufacturers take advantage of that trust by slapping this label on anything with a fruit product in it. This may include fruit concentrates, which are essentially just sugar and things like beet juice for coloring. Many popular fruit roll ups are mostly high-fructose corn syrup and food coloring. Sure, some “real” fruit might be in there, but it certainly doesn’t have the benefits of an actual piece of fruit.
Avoid it: Eat real, whole fruits and vegetables. They should have exactly one ingredient.
“Free-Range” or “Vegetarian Fed” Eggs
Know it: Who doesn’t prefer to think of happy chickens roaming merrily through a barnyard getting fed by a singing Snow White? The truth is that factory chickens are kept in very tight quarters and “free range” only means they had access to an open door, not that they ever used it. Also, “vegetarian fed” is not a good thing. Chickens are natural omnivores and when they are forced to eat a vegetarian diet&mash;often processed soy—their eggs contain less nutrition.
Avoid it: If you are truly concerned about buying fresh, organic, natural, or free-range eggs, local farmers are your best bet.
What’s really the deal between?
(Click photo for larger view)
Hi guys! I’m feeling better after taking a few days off! :)
I have new plans for my blog, and would love to know what do you think about them ( you can add something I will consider new ideas ) ?
- I made amazing VEGAN BROWNIE RECIPE I loved it. I will share my photos and recipe first thing tomorrow.
- I was thinking about doing BAR reviews ( like LUNA, LARABAR, Pure Organic Food Bar , ZING BAR, MOJO ; etc) what do you think ?
- Maybe to make challenge like HEALTHY WEDNESDAY, where we all would post lunch we made that day ( with recipe and photos ).
- And now, last but not least, every week I will post something that motivates me and hopefully it will also motivate you or we can make 356 days challenge with maybe lyric journal, quotes from books ?
Please let me know what you think , i will start posting tomorrow as I have only 14 hours before my exam and i still need to study.
Love you all, C <3
love it :)
#1: High fructose corn syrup is worse than table sugar
Whether or not added sugar is bad for you has never been in dispute. The less sugar you eat, the better. But whether HFCS is worse than plain ol’ table sugar has long been a contentious issue. Here’s what you need to know: Both HFCS and table sugar, or sucrose, are built with roughly a 50-50 blend of two sugars, fructose, and glucose. That means in all likelihood that your body can’t tell one from the other—they’re both just sugar. HFCS’s real sin is that it’s supercheap, and as a result, it’s added to everything from cereal to ketchup to salad dressing. Plus it may be affecting your health in ways not yet fully understood by the scientific community. Is it a good idea to minimize the HFCS in your diet? Absolutely. It’s best to cut out all unnecessary sugars. But HFCS’s role as nutritional enemy #1 has been exaggerated.
#2: Sea salt is a healthier version of regular salt
Everyday table salt comes from a mine and contains roughly 2,300 milligrams of sodium per teaspoon. Sea salt comes from evaporated seawater, and it also contains roughly 2,300 milligrams of sodium. That makes them, well, roughly identical. Advocates point to the fact that sea salt also contains other compounds like magnesium and iron, but in truth, these minerals exist in trace amounts. To obtain a meaningful dose, you’d have to take in extremely high and potentially dangerous levels of sodium. What’s more, traditional table salt is regularly fortified with iodine, which plays an important role in regulating the hormones in your body. Sea salt, on the other hand, gives you virtually zero iodine. The bottom line is this: If switching from table salt to sea salt causes you to consume even one extra granule, then you’ve just completely snuffed out whatever elusive health boon you hope to receive. Plus you’ve wasted a few bucks
#3: Energy drinks are less harmful than soda
Energy drinks like Red Bull, Monster, and Full Throttle attempt to boost your energy with a cache of B vitamins, herbal extracts, and amino acids. But what your body’s going to remember most (especially around your waistline) is the sugar in these concoctions; a 16-ounce can delivers as much as 280 calories of pure sugar, which is about 80 calories more than you’d find in a 16-ounce cup of Pepsi. What’s more, a University of Maryland study found energy drinks to be 11 percent more corrosive to your teeth than regular soda. So here’s the secret that energy drink companies don’t want you to know: The only proven, significant energy boost comes from caffeine. If you want an energy boost, save yourself the sugar spike and drink a cup of coffee.
#4: Diet soda is harmless
The obesity-research community is becoming increasingly aware that the artificial sweeteners used in diet soda—aspartame and sucralose, for instance—lead to hard-to-control food urges later in the day. One Purdue study discovered that rats took in more calories if they’d been fed artificial sweeteners prior to mealtime, and a University of Texas study found that people who consume just three diet sodas per week were more than 40 percent more likely to be obese. Try weaning yourself off by switching to carbonated water and flavoring with lemon, cucumber, and fresh herbs.
#5: Low-fat foods are better for you
As it applies to food marketing, the term “low fat” is synonymous with “loaded with salt and cheap carbohydrates.” For instance, look at Smucker’s Reduced Fat Peanut Butter. To replace the fat it skimmed out, Smucker’s added a fast-digesting carbohydrate called maltodextrin. That’s not going to help you lose weight. A 2008 study in the New England Journal of Medicine found that over a 2-year span, people on low-carb diets lost 62 percent more body weight than those trying to cut fat. (Plus, the fat in peanut butter is heart-healthy monounsaturated fat—you’d be better off eating more of it, not less!)
#6: “Trans-fat free” foods are actually trans-fat free
The FDA’s guidelines allow companies to claim 0 grams of trans fat—even broadcast it on the front of their packages—as long as the food in question contains no more than 0.5 grams of trans fat per serving. But here’s the deal: Due to an inextricable link to heart disease, the World Health Organization advises people to keep trans fat intake as low as possible, maxing out at about 1 gram per 2,000 calories consumed. If your cupboard’s full of foods with almost half a gram per serving, you might be blowing past that number every single day. TheAmerican Journal of Health Promotion recently published an article urging the FDA to rethink its lax regulations, but until that happens, you should avoid all foods with “partially hydrogenated oil” (meaning, trans fats) on their ingredients statements.
#7: Foods labeled “natural” are healthier
The FDA makes no serious effort to control the use of the word “natural” on nutrition labels. Case in point: 7UP boasts that it’s made with “100% Natural Flavors” when, in fact, the soda is sweetened with a decidedly un-natural dose of high fructose corn syrup. “Corn” is natural, but “high fructose corn syrup” is produced using a centrifuge and a series of chemical reactions. Other “natural” abusers include Natural Cheetos, which are made with maltodextrin and disodium phosphate, and “natural advantage” Post Raisin Bran, which bathes its raisins in both sugar and corn syrup. The worst part is, you’re likely paying a premium price for common junk food.
#8: Egg yolks raise your cholesterol
Egg yolks contain dietary cholesterol; this much is true. But research has proven that dietary cholesterol has almost nothing to do with serum cholesterol, the stuff in your blood. Wake Forest University researchers reviewed more than 30 egg studies and found no link between egg consumption and heart disease, and a study in Saint Louis found that eating eggs for breakfast could decrease your calorie intake for the remainder of the day.
#9: Eating junk food helps battle stress
You’ve been there: Stressed out and sprawled across your sofa with one arm elbow deep in a bag of cheese puffs. In the moment, it can be comforting, but a study published in the British Journal of Psychiatry found that people who consumed the most highly processed foods were 58 percent more likely to be depressed than those who ate the least. Your move: Find a healthy stress snack. Peanut butter and Triscuits do the trick, or check out the next myth …
#10: Chocolate is bad for you
Cocoa is a plant-based food replete with flavonoids that increase blood flow and release feel-good endorphins. Plus, it contains a healthy kind of saturated fat called stearic acid, which research has shown can increase your good HDL cholesterol. But here’s the rub: When most people think of chocolate, their minds jump immediately to milk chocolate, which contains far more sugar than actual cocoa. Instead, look for dark chocolate, specifically those versions that tell you exactly how much cocoa they contain. A bar with 60% cocoa is good, but the more cocoa it contains, the greater the health effects.
#11: Granola is good for you
Oats are good for you, and the same goes for oatmeal. But granola takes those good-for-you hunks of flattened oat, blankets them in sugar, and bakes them in oil to give them crunch. The amount of fat and sugar added to each oat is at the discretion of food processors, but you can bet your last cup of milk it’s going to far sweeter and more fatty than a bowl of regular cereal. Take this example: A single cup of Quaker Natural Granola, Nuts & Raisins has 420 calories, 30 grams of sugar, and 10 grams of fat. Switch to a humble cup of Kix and you drop down about 90 calories, 2.5 grams of sugar, and 1 gram of fat.
#12: Bananas are the best source of potassium
Your body uses potassium to keep your nerves and muscles firing efficiently, and an adequate intake can blunt sodium’s effect on blood pressure. One 2009 study found that a 2:1 ratio of potassium to sodium could halve your risk of heart disease, and since the average American consumes about 3,400 milligrams of sodium each day, your goal should be 6,800 milligrams of daily potassium. You’re extremely unlikely to ever reach that mark—and never with bananas alone. One medium banana has 422 milligrams and 105 calories. Here are the sources that earn you roughly the same amount of potassium in fewer calories:
- Potato, half a medium spud, 80 calories
- Apricots, 5 whole fruit, 80 calories
- Cantaloupe, 1 cup cubes, 55 calories
- Broccoli, 1 full stalk, 50 calories
- Sun-dried tomatoes, a quarter cup, 35 calories
#13: Oranges are the best source of vitamin C Far more than a simple immune booster, vitamin C is an antioxidant that plays a host of important roles in your body. It strengthens skin by helping to build collagen, improves mood by increasing the flow of norepinephrine, and bolsters metabolic efficiency by helping transport fat cells into the body’s energy-burning mitochondria. But since your body can neither store nor create the wonder vitamin, you need to provide a constant supply. An orange is the most famous vitamin-C food, and although it’s a good source, it’s by no means the best. For 70 calories, one orange gives you about 70 micrograms of vitamin C. Here are five sources with just as much vitamin C and even fewer calories:
#13: Oranges are the best source of vitamin C
Far more than a simple immune booster, vitamin C is an antioxidant that plays a host of important roles in your body. It strengthens skin by helping to build collagen, improves mood by increasing the flow of norepinephrine, and bolsters metabolic efficiency by helping transport fat cells into the body’s energy-burning mitochondria. But since your body can neither store nor create the wonder vitamin, you need to provide a constant supply. An orange is the most famous vitamin-C food, and although it’s a good source, it’s by no means the best. For 70 calories, one orange gives you about 70 micrograms of vitamin C. Here are five sources with just as much vitamin C and even fewer calories:
#14: Organic is always better
Often, but not in every case. Organic produce is almost nutritionally identical to its conventional counterpart. The issue is pesticide exposure—pesticides have been linked to an increased risk of obesity in some studies. But many conventionally grown fruits and vegetables are very low in pesticides. Take, for example, the conventional onion: It’s got the lowest pesticide load of 45 fruits and vegetables tested by the Environmental Working Group. Also in the safe-to-eat-conventional group are avocados, sweet corn, and pineapple. In general, fruits and vegetables with impermeable skins are safe to buy conventional, while produce like celery, peaches, apples, and blueberries are better purchased organic.
#15: Meat is bad for you
Pork, beef, and lamb are among the world’s best sources of complete protein, and a Danish study found that dieting with 25 percent of calories from protein can help you lose twice as much weight as dieting with 12 percent protein. Then there’s vitamin B12, which is prevalent only in animal-based foods. B12 is essential to your body’s ability to decode DNA and build red blood cells, and British researchers found that adequate intakes protect against age-related brain shrinkage. Now, if you’re worried that meat will increase your risk for heart disease, don’t be. A Harvard review last year looked at 20 studies and found that meat’s link to heart disease exists only with processed meats like bacon, sausage, and deli cuts. Unprocessed meats, those that hadn’t been smoked, cured, or chemically preserved, presented absolutely zero risk.
What is quinoa?
While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. Try a quinoa pilaf salad recipe, or serve a vegetable stir-fry over cooked quinoa instead of rice. Quinoa is my favorite grain for three reasons: First, it takes less time to cook than other whole grains – just 10 to 15 minutes. Second, quinoa tastes great on its own, unlike other grains such as millet or teff. Add a bit of olive oil, sea salt and lemon juice and - yum! Finally, of all the whole grains, quinoa has the most protein, so it’s perfect for vegetarians. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain, is kosher for Passover, and is almost always organic.
Culinary ethnologists will be interested to know that quinoa was a staple food for thousands of years in the Andes region of South America as one of just a few crops the ancient Incas cultivated at such high altitude.
Prepare quinoa as you would prepare rice. Cover it with water or vegetable broth and boil until soft, about 15 minutes. Or, place 1 part quinoa to 2 parts water in your rice cooker.
Nutritional content of quinoa:
According to CalorieCount, 1/3 cup of cooked quinoa has 160 calories, 2.5 grams of fat, 3 grams of fiber and 6 grams of protein.
Think your way slim.