What do you do when you go grocery shopping while you are hungry! Or when you go home after work and you are starving to death!!! I bet you go crazy picking out (or shall I say pigging out) chips, chocolate, candy, leftovers.....etc!
BIG MISTAKE!
This is not the right way for a healthy living!
If you are aiming for a healthy lifestyle then you are better of with a clean kitchen and a clean fridge. By clean I mean a kitchen/fridge that are not flooded with junkie items!
So how about you do this:
1. Purge your fridge of unhealthy food items. This means you must take away your fattening mayo, your high in fat salad dressings.... and the ice cream out of the fridge.
2. Open your kitchen cabinets and start taking out problematic cookies, chips, candy, chocolate bars....etc!
3. Go grocery shopping and load up on diet friendly items.... reduced fat salad dressing, low fat mayo if you must have it, salsa, spicy mustard, low sodium chicken and vegetable broth, and non-stick cooking spray!
4. When shopping for herbs and spices look for the calorie-free, no-salt herbs and seasonings. Be it basil, chives, ginger, thyme, oregano, rosemary... you name it!
5. When you eat your meal (breakfast, lunch, and dinner) sneak in at least one piece of vegetable or fruit. This way you make sure you are getting your daily intake of vitamins, minerals, antioxidants, water, and fiber. Plus they fill you up and give you energy while knocking off some pounds!
I will give you some examples on how you can add produce to your meal...
You can have a white omelet for breakfast and sneak in some veggies to go with it.
Also... cook in some vegetables with your soup!
Dip in baby carrots and peppers into your favorite low-cal salad dressing when you feel hungry
Add in strawberries and bananas to your cereal or yogurt
You can also freeze some grapes and bananas and eat it later... what a sweet treat
6. Eat whole grain carbs. They are hearty, satisfying, and will keep you fuller longer than their white counterparts. A great whole grain carbs to have on hand include; whole wheat flour, whole grain barley, oats, corn, brown and wild rice, wheat berries, whole wheat pasta and bread... and cereal too.
7. Buy a single serving of the food products that you tend to overeat.
8. Have the courage to try new lean proteins. Think outside the box and aim for assortment of lean proteins into your menu. Its good to set a schedule to ensure you vary your menus.
For example; one day you can try it the vegetarian way and opt for beans, lentils, or tofu. Next day have a lean turkey burger, then maybe the next day shrimps, followed by lean sirloin the following day... then roasted chicken. The day after try a grilled fish.
As I always say... read the labels carefully and look at the numbers! Just make sure to avoid canned/frozen fruit, with added sugar and corn syrup, and vegetables with sauce and salt.
To read the original article "Joy's Healthy Bite" on Yahoo! Health by By Joy Bauer, M.S., R.D., C.D.N. click here.
Or check out Joy's new book.
Showing posts with label Labels. Show all posts
Showing posts with label Labels. Show all posts
Thursday, January 17, 2008
Sunday, December 30, 2007
8 Healthier Food Picks
Again, my friend Lisa sent me this link, its very interesting and very useful. I hope you like this post as much as I did..... Never would have imagined that Regular Peanut Butter is better than Reduced-Fat Peanut Butter!!!!!
Thank you Lisa :-D
8 Healthier Food Picks
To stay healthy and run strong, you need to make the right food choices. We show you how.
By Liz Applegate, Ph.D, Runner's World
"You make choices every day—cash or charge, coffee or tea, Leno or Letterman. And most of these choices are easy. That is, you know what's best for you. (Letterman, definitely Letterman.) But take a stroll down any aisle in the grocery store, and suddenly simple choices disappear. Is a reduced-fat food truly a better option than its full-fat counterpart? Are vegetarian products more healthful than non-vegetarian versions? Having so many seemingly healthy choices makes it difficult to know for sure which foods are best for you and your running."
"Since I can't join you when you cruise the grocery store, I've done the next best thing: I've come up with a list of my picks for eight of the most puzzling food choices out there. Just remember that even when you've filled your cart with the best choices possible, you'll still be faced with one final question: Paper or plastic?"
The article questions your grocery shopping choices! It basically gives you two items to compare! Some you thought were better but after reading this you will know better ;-)
Pick a pencil and a paper and make your choices (1 to 8)
1. Regular Peanut Butter vs. Reduced-Fat Peanut Butter
2. Multi-Grain Bread vs. 100-Percent Whole-Wheat Bread
3. Reduced-Fat Potato Chips vs. Baked Potato Chips
4. Turkey Franks vs. Beef Franks
5. Frozen Yogurt vs. Light Ice Cream
6. Frozen Meat Lasagna vs. Frozen Vegetarian Lasagna
7. Light Soft Margarine vs. Yogurt-Based Spread
8. Soymilk vs. Low-Fat Milk
Now read below and lets see how well you did!!! Ready???
Apparently label reading is IMPORTANT! Remember my previous post "Live A Healthy Lifestyle & Maintain It"? Remember when I told you that when shopping for healthy food you must READ THE LABELS carefuly?! It is important to read the labels, and when you are done reading this post, you will know why!
So now according to Liz's picks, regular peanut butter is better for you... it contains LESS sugar!
The 100 % whole wheat bread is better because it is made with flour from the entire grain kernel, whereas most multi-grain breads contain enriched-wheat flour along with other grain flours!
Liz also picks baked potato chips because by going "baked," you can get the great crunch of a potato chip without all the fat.
Also know that all kinda frank are frankly FULL of FAT!!! If you like hot dogs opt for a soy brand or a reduced-fat version.
And this also shocked me; light ice cream is healthier than frozen yogurt!!!! I LOVE FROZEN YOGURT! Apparently in frozen form, yogurt can pack more sugar and calories than you expect.
Meat lasagna was Liz's pick! THANK GOD! I am not a big fan of the veggie version of the lasagna!
It was "too close to call" which is healthier in the light soft margarine vs. yogurt based spread.... so go with your taste of preference :-)
And finally, Liz picked low fat milk. Thanks to its high-protein and low-fat content.
Shocked?
To read it in full details click here.
You can also visit Liz Applegate for more nutritional and fitness tips
Thank you Lisa :-D
8 Healthier Food Picks
To stay healthy and run strong, you need to make the right food choices. We show you how.
By Liz Applegate, Ph.D, Runner's World
"You make choices every day—cash or charge, coffee or tea, Leno or Letterman. And most of these choices are easy. That is, you know what's best for you. (Letterman, definitely Letterman.) But take a stroll down any aisle in the grocery store, and suddenly simple choices disappear. Is a reduced-fat food truly a better option than its full-fat counterpart? Are vegetarian products more healthful than non-vegetarian versions? Having so many seemingly healthy choices makes it difficult to know for sure which foods are best for you and your running."
"Since I can't join you when you cruise the grocery store, I've done the next best thing: I've come up with a list of my picks for eight of the most puzzling food choices out there. Just remember that even when you've filled your cart with the best choices possible, you'll still be faced with one final question: Paper or plastic?"
The article questions your grocery shopping choices! It basically gives you two items to compare! Some you thought were better but after reading this you will know better ;-)
Pick a pencil and a paper and make your choices (1 to 8)
1. Regular Peanut Butter vs. Reduced-Fat Peanut Butter
2. Multi-Grain Bread vs. 100-Percent Whole-Wheat Bread
3. Reduced-Fat Potato Chips vs. Baked Potato Chips
4. Turkey Franks vs. Beef Franks
5. Frozen Yogurt vs. Light Ice Cream
6. Frozen Meat Lasagna vs. Frozen Vegetarian Lasagna
7. Light Soft Margarine vs. Yogurt-Based Spread
8. Soymilk vs. Low-Fat Milk
Now read below and lets see how well you did!!! Ready???
Apparently label reading is IMPORTANT! Remember my previous post "Live A Healthy Lifestyle & Maintain It"? Remember when I told you that when shopping for healthy food you must READ THE LABELS carefuly?! It is important to read the labels, and when you are done reading this post, you will know why!
So now according to Liz's picks, regular peanut butter is better for you... it contains LESS sugar!
The 100 % whole wheat bread is better because it is made with flour from the entire grain kernel, whereas most multi-grain breads contain enriched-wheat flour along with other grain flours!
Liz also picks baked potato chips because by going "baked," you can get the great crunch of a potato chip without all the fat.
Also know that all kinda frank are frankly FULL of FAT!!! If you like hot dogs opt for a soy brand or a reduced-fat version.
And this also shocked me; light ice cream is healthier than frozen yogurt!!!! I LOVE FROZEN YOGURT! Apparently in frozen form, yogurt can pack more sugar and calories than you expect.
Meat lasagna was Liz's pick! THANK GOD! I am not a big fan of the veggie version of the lasagna!
It was "too close to call" which is healthier in the light soft margarine vs. yogurt based spread.... so go with your taste of preference :-)
And finally, Liz picked low fat milk. Thanks to its high-protein and low-fat content.
Shocked?
To read it in full details click here.
You can also visit Liz Applegate for more nutritional and fitness tips
Wednesday, December 12, 2007
Live A Healthy Lifestyle & Maintain It
"You are what you eat"! I strongly believe that!
Why eat healthy? I will tell you why... Eating healthy means you are staying healthy and aiming for a healthy lifestyle. Is it hard? Maybe, or maybe not! It depends on YOU! Yes, you have to have the strong will to switch to low fat food... it may taste different to what you're used to because of the less spices and oil used in the cooking process... and here you have the choice to tame yourself to the new healthy taste (you may end up loving it actually) or just go back to what you are used to!
Keep in mind that not all low fat food is good for you... there are bad fats such as saturated fats and transfat. Those are the bad guys that you want to keep away from because all they do to you is raising your LDL Cholesterol (the bad one). Good fats such as monosaturated, polysaturated, and omega III lower your LDL Cholesterol. and raise the HDL Cholesterol (the good one).
So do this! When shopping for healthy food READ THE LABELS! A product of low fat cookies may state that its the ultimum snack with 100 calories only but then you read the word "saturated" or "trans" before fat... you may want to reconsider and put it back on the shelves ;-)
Also, while you are at it... look for the sugar content! Avoid sucrose and look for glucose.
Learn to eat balanced meals. Have plenty of fruit and vegetables to get your intake of minerals and vitamins. For protein eat meat. If you are a vegeterian or dont like any kind of meat replace it with beans and/or tofu. All you need is a healthy balance and a good food mix :-)
Make excercising and working out/going to the gym part of your routine to maintain your healthy lifestyle. If you cant afford going to a good gym than go walking/jogging/running... its free! Of course... it all need dedication and effort. It can be easy or hard.. the ball is in your court! Have a strong will and believe in yourself.
I would also pay attention to cravings. Dont deprive yourself! Its bad!!! You may feel disocuraged afterwards but know that if you dont deviate much from your diet than it wont hurt you much.
Why eat healthy? I will tell you why... Eating healthy means you are staying healthy and aiming for a healthy lifestyle. Is it hard? Maybe, or maybe not! It depends on YOU! Yes, you have to have the strong will to switch to low fat food... it may taste different to what you're used to because of the less spices and oil used in the cooking process... and here you have the choice to tame yourself to the new healthy taste (you may end up loving it actually) or just go back to what you are used to!
Keep in mind that not all low fat food is good for you... there are bad fats such as saturated fats and transfat. Those are the bad guys that you want to keep away from because all they do to you is raising your LDL Cholesterol (the bad one). Good fats such as monosaturated, polysaturated, and omega III lower your LDL Cholesterol. and raise the HDL Cholesterol (the good one).
So do this! When shopping for healthy food READ THE LABELS! A product of low fat cookies may state that its the ultimum snack with 100 calories only but then you read the word "saturated" or "trans" before fat... you may want to reconsider and put it back on the shelves ;-)
Also, while you are at it... look for the sugar content! Avoid sucrose and look for glucose.
Learn to eat balanced meals. Have plenty of fruit and vegetables to get your intake of minerals and vitamins. For protein eat meat. If you are a vegeterian or dont like any kind of meat replace it with beans and/or tofu. All you need is a healthy balance and a good food mix :-)
Make excercising and working out/going to the gym part of your routine to maintain your healthy lifestyle. If you cant afford going to a good gym than go walking/jogging/running... its free! Of course... it all need dedication and effort. It can be easy or hard.. the ball is in your court! Have a strong will and believe in yourself.
I would also pay attention to cravings. Dont deprive yourself! Its bad!!! You may feel disocuraged afterwards but know that if you dont deviate much from your diet than it wont hurt you much.
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