5 Foods A Woman Should NEVER Eat
In a world where the list is king, doesnít it make sense to know what not to eat in addition to what you should eat?
Thatís 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 Iíve done one better on this particular list. While Iíve named the culprit in disturbing your peace (health and weight), Iíve also named the hero in restoring your well-being (begin applause now).
Letís get right to business then and get rolling with this list. If you stick with me, youíll 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 donít let the words, ďlightly friedĒ fool you either, as in tempura! Itís all wickedness!
Hero #1: Sauteed for Flavor
This cooking technique uses minimal oil (preferably olive oil) and gives your food the flavor and complexity youíre looking for. I sautť my green beans after steaming them in olive oil (not virgin, thatís 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? Thatís the sound of white bread landing in your gullet. Itís squishy, gooey and gluey and itís 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, itís packed full of nutrients traditional bread doesnít have! Consider this nugget: your body looks at sprouted grain as veggies, not starch! Thatís 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, weíve 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 itís evil twin shorteningÖwhich 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 thatís 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. Whatís not to love about that, especially if youíre trying to lose a few pounds?
Culprit #5: White Sugar
To quote Gomer Pyle, ďSurprise, surprise, surprise.Ē I bet you knew sugar would be on the list, didnít 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 doesnít 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, didnít you? Studies have shown that people who consume diet drinks tend to gain weight doing so. Why is this? The hypothesis is you canít fool your body like you think ó if it tastes sweet, your body may still react to it and gain weight.
Stinks, doesnít it? But we need to LOSE our sweet teeth, people! Thatís 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. Youíll happily say NO to donuts!
Thatís it for now, yíall! Stay tunedÖ there is always more to come!
December 7, 2009
5 Big Dining-Out Blunders: Are You Guilty?
Dining out can be tricky business Ė youíve read up on dining out DOs and DON'Ts, asked for substitutions and scoured through nutrition data and just when you think youíre on top of things, thereís even more diet disasters awaiting you!
Well, be fooled no more Ė Iíve 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 ďhealthyĒ list. This includes marinara sauce Ė 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 itís on the grill, itís 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 ďdryĒ 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 theyíre dressed after being steamed and stick with the true definition of steamed. And, same goes with grilled. Theyíre probably marinated in an oil-based marinade.
4. Lean Meat
Feeling good about choosing filet mignon over prime rib? While itís certainly a healthier choice, it could still come with hundreds of extra calories. Watch a cooking show or two and youíll learn that meat is usually tossed in melted butter or oil first. Yikes... as if the meat didnít 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 youíll see Ė suddenly those buffalo wings donít 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
Eating Healthy On The Go: Top 10 Tactics
Youíre a busy, active person on the go and that probably means a packed schedule, rushing around and juggling your many responsibilities. Often this results in skipping meals or grabbing whatever is convenient.
While reality is that we may need to eat on the go, it is possible to keep it healthy.
The following tips will help keep you energized and fueled when life gets busy.
1. Donít skip meals.
Skipping meals only leads to increased hunger and possibly poor food choices later on. Try to eat at least every 4 hours to keep hunger in check and blood sugar stable.
2. Stash healthy snacks.
Stash healthy snacks in your purse, backpack or car for when hunger strikes. Planning snacks into your day can help you keep energy levels up and stay satisfied in between meals. Try keeping low-fat granola bars, small baggies of trail mix and fruit handy.
3. Carry a water bottle.
Thirst is often mistaken for hunger and being dehydrated can lead to fatigue resulting in a high sugar pick-me-up. Stay hydrated by carrying a water bottle with you during the day.
4. Plan, plan, plan!
Is skipping meals part of your daily routine? Plan it out ahead of time, even it that means writing in your planner. Start by planning a little extra time in the morning so you can eat before you leave the house.
5. Choose healthy fast foods.
Believe it or not, there are healthy items to choose on-the-go, even fast food! Try a grilled chicken sandwich, veggie burger, yogurt and fruit, a small turkey sandwich on whole wheat or a bean burrito.
6. Balance your meals and snacks.
Carb heavy foods are easy to grab, but they can leave you hungry in an hour. Try adding a dose of protein to help keep you satisfied for longer. Try cottage cheese with a granola bar, string cheese with fruit, peanut butter and jelly on whole wheat or turkey slices with crackers and carrots.
7. Convenience can be great!
If pre-portioned foods keep you eating healthy, go for it! Single packaged foods such as whole grain cereal or oatmeal, string cheese or low-fat cheddar sticks (Trader Joeís), veggie burgers, baby carrots, Kashi granola bars and 100 calorie packs are great on-the-go choices that keep portions in check. And, donít forget about fruit Ė it is naturally convenient!
8. Utilize leftovers.
When you do cook, make extra and freeze them in individual containers. Now, you have your own convenience food that can be packed in an insulated lunch box or pulled out when you come home from a long day.
Being busy can build stress and stress can lead to anxious eating. Ask yourself if you are really hungry. If you are reaching for food because youíre stressed, try deep breathing or a brisk walk.
10. Enjoy the eating experience.
Take a moment to sit down and eat, even if that means pulling over in the car. Multi-tasking while eating turns off your intuitive eating, meaning you may eat too quickly and overeat or feel unsatisfied.
5 Healthy Fast Food Choices
1. Subway sandwich from the Fresh Fit Menu. Add a side of apple slices or baked chips and call it a meal!
2. Keep smoothies healthy and try a Jamba Juice Jamba Light or Yogurt and Fruit Blend.
3. Burger King BK Veggie, minus the mayo and a side salad with low-fat dressing.
4. Any item from the Taco Bell Fresco menu. Pack fresh cut-up veggies to enjoy with your meal and add filling fiber.
5. Tender Grill Chicken Sandwich or Salad (ask for low-fat dressing) from Burger King.
Shauna Schultz, RD, has the nutrition solutions for all your weight loss questions.
September 25, 2008