5 Foods A Woman Should NEVER Eat
In a world where the list is king, doesn’t it make sense to know what not to eat in addition to what you should eat?
That’s how I look at it and you know how much I love me a good list!
The foods you should never eat are deserving of their own list too, doncha think? But I’ve done one better on this particular list. While I’ve named the culprit in disturbing your peace (health and weight), I’ve also named the hero in restoring your well-being (begin applause now).
Let’s get right to business then and get rolling with this list. If you stick with me, you’ll know how to dodge these negative nutritional bullets and make better choices at the grocery store and when dining out.
Culprit #1: Deep-Fried Anything
Sorry, but if you order deep fried, make deep fried or even use the words deep fried, you might as well look for a cardiologist at the same time. Deep frying is positively the worst possible choice for having anything prepared. And don’t let the words, “lightly fried” fool you either, as in tempura! It’s all wickedness!
Hero #1: Sauteed for Flavor
This cooking technique uses minimal oil (preferably olive oil) and gives your food the flavor and complexity you’re looking for. I sauté my green beans after steaming them in olive oil (not virgin, that’s too fine an oil for heat), a lot of fresh garlic, a little sea salt and a liberal grinding of fresh pepper. Unbelievable taste with very little fat and no bad fat, either.
Culprit #2: White Bread
Thud. Did you hear that? That’s the sound of white bread landing in your gullet. It’s squishy, gooey and gluey and it’s adhering to the sides of your intestines, do you feel it? Blech. Considering the negative nutrition associated with denatured flour, why would anyone make that choice in this enlightened century? Lose the white bread already!
Hero #2: Sprouted Wheat Bread
Okay, check this out. When you sprout grain, then make it into bread, not only is a lot easier on your digestion, it’s packed full of nutrients traditional bread doesn’t have! Consider this nugget: your body looks at sprouted grain as veggies, not starch! That’s good news if your thighs sprout inches just by eating a sandwich with two pieces of bread!
Culprit #3: Shortening and/or Margarine
Solidified fats get that way through a process called hydrogenation, which in turn, makes a multitude of sins called trans fats. Yes, we’ve all heard how bad trans fats are, right? Well, not only does margarine lower your HDL (good cholesterol) it also raises the bad (LDL). Ixnay all the way on margarine (and it’s evil twin shortening…which is essentially unflavored margarine).
Hero #3: Butter
Hallelujah and pass the butter already! Butter, though a definite saturated fat, will raise your good cholesterol unlike margarine. Just use it very moderately. Try Better Butter: half unsalted butter and half extra virgin olive oil whipped together and kept in the fridge in a covered dish. Just like soft spread margarine only 300 times better!
Culprit #4: White Rice
Oh. My. Gosh. Are you really still eating white rice? This depiction of a grain is full of nothingness. The fiber is missing, the B vitamins are virtually unheard of and the glycemic load will take you one step closer to Type 2 Diabetes, if that’s your go-to carb! Dismiss this!
Hero #4: Brown Rice
With three times the amount of fiber, more B vitamins as well as other nutrients, the carb load on brown rice is much easier on your body and a smaller amount will satiate, too. What’s not to love about that, especially if you’re trying to lose a few pounds?
Culprit #5: White Sugar
To quote Gomer Pyle, “Surprise, surprise, surprise.” I bet you knew sugar would be on the list, didn’t you? How can it not. Did you know that consuming white sugar will actually stun your white blood cells from doing their important health preserving work? Yes, sugar impacts your immune system! It doesn’t just eat your teeth and add to your belly fat, it disrupts immune function. Repent from your sugar eating ways and return to the healthy fold!
Hero #5: Dark Chocolate and Fruit
You thought I was going to list alternative or artificial sweeteners, didn’t you? Studies have shown that people who consume diet drinks tend to gain weight doing so. Why is this? The hypothesis is you can’t fool your body like you think — if it tastes sweet, your body may still react to it and gain weight.
Stinks, doesn’t it? But we need to LOSE our sweet teeth, people! That’s the problem, not finding the golden panacea that tastes just like sugar. If you want something sweet, have some fruit and an ounce of very dark chocolate (FULL of phytonutrients, yay!) Once you get over your addiction to sugar, this decadent treat (a bowl of fresh raspberries with melted dark chocolate drizzled over the top) will knock you flat. You’ll happily say NO to donuts!
That’s it for now, y’all! Stay tuned… there is always more to come!
December 7, 2009
10 Fast, Flavorful Grab 'n Go Breakfasts
You may be tempted to skip breakfast, but that’s a shame because of all the wonderful benefits breakfast offers.
And, it couldn’t be easier. I’ll show you how with 10 great grab 'n go breakfasts!
First, examine your breakfast habits:
How many days out of the week do you eat breakfast? Hopefully your answer is everyday! However, if you skip breakfast frequently, try asking yourself why.
Is it because you are not hungry in the morning or you don’t have time? Or, is it because you think breakfast will make you hungry the rest of the day or because you think it will help you lose weight?
No matter what your reason is for skipping breakfast, there is a solution and yes, it is still important to start your day with a nutritious meal.
Breakfast can be quick, satisfying and tasty with a preparation time of 10 minutes or less.
Second, challenge common excuses for skipping breakfast
• You are not hungry – practice makes perfect! The more you eat breakfast, the more your body will crave it. Also, take a look at your portions the night before. Skipping meals can lead to overeating later in the day leaving you less hungry in the morning.
• Breakfast will make me hungry all day – it is good and normal to be hungry at intervals throughout the day! Ideally, you should try to eat every 3-4 hours to keep your engine humming, prevent cravings and mood swings and improve energy levels.
• Skipping breakfast will help me lose weight – wrong! In fact, a common trait among people who successfully lose weight and keep it off is that they start the day with breakfast!
• I don’t have time – breakfast can be as easy as grabbing a few items and heading out the door. Or, you can prepare something up the night before – try the recipe below for a no-fuss breakfast!
Super Fast Grab-n-Go Breakfast Ideas
• Small whole wheat bagel with light cream cheese and banana
• Whole grain toaster waffle with peanut butter, sliced strawberries and all-fruit jam
• Meal replacement bar and fruit
• Hard boiled egg (boil the night before), whole grain toast & grapes
• String cheese, apple and low-fat granola bar
Healthy Breakfast Picks on the Road
• Jamba Juice Yogurt and Fruit Blend – try a protein or fiber boost (220 calories, 0.5g fat)
• Starbucks Orange Mango Smoothie (250 calories, 16 g protein, 5g fiber)
• Starbucks Reduced-Fat Turkey Bacon, Egg and Cheddar Sandwich (350 calories, 11g fat)
• Dunkin' Donuts Smart Menu Egg White Veggie Flatbread Sandwich (290 calories, 9g fat)
• LaBou Creamy Oatmeal Cereal (266-279 calories, 3-8 g fat)
October 15, 2008
5 Big Dining-Out Blunders: Are You Guilty?
Dining out can be tricky business – you’ve read up on dining out DOs and DON'Ts, asked for substitutions and scoured through nutrition data and just when you think you’re on top of things, there’s even more diet disasters awaiting you!
Well, be fooled no more – I’ve put together some common diet mistakes with tips on how to avoid them.
1. Sneaky Sauces
Sure you know that alfredo sauce = fat trap, but did you know that butter is often added to sauces that are on the “healthy” list. This includes marinara sauce – yikes! And, low-fat or fat-free sauces are often loaded with sugar making them high calorie. Ask the waitperson how the sauce is made and take it from there.
2. Bad Buns
Chances are if it’s on the grill, it’s been slathered with grease. That once poor innocent hamburger bun has a good coat of butter or oil on it now. Ask for your buns “dry” or sans butter or oil. Most anything on the grill comes with oil or butter.
3. Vindictive Veggies
Steamed veggies by nature are low-cal, but most restaurants still douse them in butter. Be sure to ask how they’re dressed after being steamed and stick with the true definition of steamed. And, same goes with grilled. They’re probably marinated in an oil-based marinade.
4. Lean Meat
Feeling good about choosing filet mignon over prime rib? While it’s certainly a healthier choice, it could still come with hundreds of extra calories. Watch a cooking show or two and you’ll learn that meat is usually tossed in melted butter or oil first. Yikes... as if the meat didn’t have enough fat to begin with! Even veggie burgers share the same grill with hamburgers, meaning burger grease has attacked your veggie burger.
5. Tipping Back Cocktails
Besides adding extra calories, alcohol also clouds your judgment and may ruin your best intentions of eating healthy. Hit up any happy hour and you’ll see – suddenly those buffalo wings don’t look so unhealthy! Stick with one lower calorie drink such as a nice glass of wine or light beer and stay on track. Your wallet and diet will thank you!
Click here for more great Diet.com dining-out options and solutions!
Shauna Schultz, RD, has the nutrition solutions for all your weight loss questions.
October 2, 2008