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Archive for the ‘Expert Tips’ Category
Thursday, March 25th, 2010
All About Food Labels
Ever wonder what you’re really eating in that buttery snack cracker, sugary canned fruit, or slice of processed cheese? It’s easy to find out. Just read the Nutrition Facts on the product’s food label.
What Are the ‘Nutrition Facts’ on the Food Label?
The Nutrition Facts section is located on the outside of the package and is easy to read. This section of the food label gives you information about specific nutrients in the product, including:
-
- Fats
- Protein
- Fiber
- Specific vitamins and minerals
Serving Size: An Important Part of Food Labels
At the top of the Nutrition Facts section, you’ll see the serving size (such as 1/2 cup, five crackers, or 10 chips) and servings per container (such as two, four, six). The food label then lists the number of calories, and the amount of calories from fat, per serving.
These numbers are important, especially if you aim to eat a diet lower in calories and fat. For example, having five Ritz crackers at 80 calories per serving is not bad for a snack. But who eats just five crackers? If you had 15 crackers, you’d consume 240 calories — which is probably too many, especially for teens who are watching their weight.
You’ll notice different units of measurement on food labels. Many of the nutrients are measured in grams or “g,” while others are measured in milligrams or “mg.” Some information is given in percentages (%).
Fats and Other Nutrients
Along with calories per serving and calories from fat, the Nutrition Facts gives you the amount of other nutrients and total fat. It then breaks the total fat number down into saturated fat and trans fat — the unhealthy fats that can increase the risk of heart disease.
The total fat number is also broken down into polyunsaturated fat and monounsaturated fat, which are healthy fats more beneficial to your health. Keep in mind that it’s always good to limit the total amount of fats you eat, especially “bad” fats.
Let’s look at what these terms mean:
- Cholesterol is found mainly in meat, poultry, fish, and dairy products. The cholesterol found in food can increase the cholesterol in your blood, but saturated fats have a greater impact than dietary cholesterol.
- Saturated fat comes primarily from foods of animal origin such as dairy products, meat, butter, cheeses, poultry, and luncheon meats. It is also found in tropical oils such as coconut oil and palm oil. Choose nonfat or low-fat dairy, lean meats, and skinless poultry to reduce saturated fat intake. Too much saturated fat can raise the cholesterol level in the blood and increase the risk of heart disease.
- Trans fats are formed during the process of “hydrogenation,” a manufacturing technique that turns liquid oils into partially solid products. These fats are in vegetable shortening, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, salad dressings, and other processed foods. Eating too many trans fats raises the cholesterol level in the blood.
- Polyunsaturated fat comes from many plant foods, nuts, seeds, some plant oils (sunflower, corn, soybean), some seafood (herring, salmon, mackerel, halibut), and soybeans. Polyunsaturated fat is a healthy fat and includes heart-healthy omega-3 fatty acids.
- Monounsaturated fat comes from some plant foods, including olives and olive oil, canola oil, peanuts, and avocados. New research suggests that these fats help reduce your risk of heart disease.
After fats, carbohydrates, dietary fiber, sugars, and protein are listed on the food label. These items are followed by specific nutrients in the food, such as vitamin A, vitamin C, calcium, and iron. Last, the food label lists the ingredients in the product.
What Are ‘Daily Values’ on a Food Label?
To the right of the “Nutrition Facts” are the Daily Value percentages. The Percent (%) Daily Value indicates how much of a certain nutrient one serving of the food contains, compared to the recommended amount of that nutrient you should have for the entire day.
The percentages next to each nutrient — such as fat, sodium, fiber, protein — can help you determine whether a food is “high” or “low” in that nutrient. And 5% or less is considered to be “low,” while 20% or higher is “high.” For example, the Dietary Fiber is 0%, or “low,” in Ritz crackers.
Sample Nutrition Facts
Here is a sample Nutrition Facts label (for Ritz Crackers):
Ingredients: Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate [vitamin B1], riboflavin [vitamin B2], folic acid), soybean oil, sugar, partially hydrogenated cottonseed oil, salt, leavening (baking soda, calcium phosphate), high fructose corn syrup, soy lecithin (emulsifier), natural flavor, cornstarch.
Nutrition Facts
Serving Size: 5 Crackers (16g)
Servings Per Container: About 28
Amount per Serving
Calories: 80 Calories From Fat: 40
% Daily Value*
Total Fat:4.5g 7%
Saturated Fat: 1g 5%
Trans Fat: 0g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 1g
Cholesterol: 0mg 0%
Sodium: 135 mg 6%
Total Carbohydrate:10g 3%
Dietary Fiber: 0g 0%
Sugars: 1g
Protein: 1g
Vitamin A: 0%* Vitamin C 0%
Calcium: 2%* Iron 2%
*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower, depending on your calorie needs.
Avoiding Marketing Hype
As you get used to reading food labels, you’ll realize that some manufacturers try to fool consumers.
Some packages say “all natural.” But if the products are high in sugar or saturated fat, “all natural” means nothing! If a food label says “low-fat,” read the Nutrition Facts to see if it’s really a healthy choice. Many times, a low-fat food is still high in sugar or calories.
Boosting Key Nutrients
It’s important to choose foods that are nutrient-dense. That means food with:
- Substantial levels of vitamins and minerals.
- Few calories.
- Limited saturated and trans fats.
- Low levels of cholesterol, sodium, and sugar.
Limit these nutrients: total fat, saturated fat, trans fat, cholesterol, and sodium. Eating too many of these may increase your risk of heart disease, high blood pressure, and some types of cancer. No more than 1/3 of your total daily calories should be from fat. And most of it should be mono- or polyunsaturated.
Get plenty of these nutrients: fiber, Vitamin A, Vitamin C, calcium, and iron. Eating plenty of these nutrients can boost your immune function and overall health. Fiber is important to promote healthy bowel function, while calcium builds strong bones and prevents fractures. Vitamin A and C are important for staying well, preventing infection, and reducing the risk of diseases.
By reading the Nutrition Facts, you can be sure you’re getting the nutrients you need each day. For instance, if a food has 30% of the Daily Value of calcium, you know you will need to eat a few more food sources of calcium (like milk, cheese, and yogurt) to reach 100% daily value of calcium for the day. If a food provides 20% of the Daily Value of protein, you’ll need to make other protein selections during the day to ensure 100% of the Daily Value of protein.
Words of Warning About Food Labels
Food labels must state if the product contains ingredients that contain protein from the eight main allergenic foods. These include:
- Milk
- Eggs
- Fish
- Crustacean shellfish
- Tree nuts
- Peanuts
- Wheat
- Soybeans
The label might say “Contains milk” or “Contains peanuts.” This is lifesaving information for people allergic to these foods.
The bottom line: read the Nutrition Facts on your food labels. Let food labels work for you as you establish healthful eating habits.
WebMD Medical Reference
View Article Sources
SOURCES: American Diabetes Association website: “Nutrient Content Claims & Percent (%) Daily Value.United States FDA/CVSAN website: “How to Understand and Use the Nutrition Facts Label.”
Tags: Eating Right, Food Labels, healthy foods, label ingredients, Nutrional Facts, Nutrition
Posted in Expert Tips, Nutrition | 37 Comments »
Monday, March 22nd, 2010
TIPS FOR HEALTHY GROCERY SHOPPING
Read the labels, and fill your cart with the most nutritious foods
By Sylvia Davis
WebMD Weight Loss Clinic – Feature
Reviewed by Louise Chang, MD
It all starts in the grocery store. The foods you choose to stock your pantry, refrigerator, and freezer are the foundation for your diet.
Grocery shopping can be daunting. It can be overwhelming to try to choose the healthiest foods from among all the options that line every aisle. And new trends and choices pop up every day, from fortified foods to upscale gourmet.
To help you navigate the supermarket, here are some expert tips to help you read food labels and choose healthy products. We’ve also got a top 10 list of nutritious foods to add to your grocery cart.
Label Reading Tips
The first thing you’ll see is the label on the front of the food package. Manufacturers can say most anything they want on the front label (to get the real story, see the Nutrition Facts panel on the back). Here are some terms you may see there, and what they really mean:
- Fortified, enriched, added, extra, and plus. This means nutrients such as minerals and fiber have been removed and vitamins added in processing. Look for 100% whole-wheat bread and high-fiber, low-sugar cereals.
- Fruit drink. This means there’s probably little or no real fruit, and lots of sugar. Look for products that say “100% Fruit Juice.”
- Made with wheat, rye, or multigrain. These products may have very little whole grain. Look for the word “whole” before the grain to ensure you’re getting a 100% whole-grain product.
- Natural. The manufacturer started with a natural source, but once it’s processed the food may not resemble anything natural. Look for “100% All Natural” and “No Preservatives.”
- Organically grown, pesticide-free, or no artificial ingredients. Trust only labels that say “Certified Organically Grown.”
- Sugar-free or fat-free. Don’t assume the product is low-calorie. The manufacturer may have compensated with unhealthy ingredients that don’t taste very good — and have no fewer calories than the real thing.
Here are some key phrases you’ll see on the Nutrition Facts panel on the back of the package:
- Serving Size. Portion control is important for weight management, but don’t expect manufacturers to make it easy for you. Pop-Tarts, for instance, come two to a package. The label says one serving is 200 calories — for “one pastry.”
- Calories and Calories From Fat. This tells you how many calories are in a serving, and how many of those calories come from fat. Remember that this information is for one serving as defined on the label.
- Nutrients by Weight and Percentage of Daily Value (%DV). This shows how much of each nutrient is in one serving, by weight in grams and by %DV. This symbol refers to the recommended daily allowance for a nutrient based on a 2,000-calorie diet (some nutrients, such as sugar and protein, don’t have a %DV). Fats are listed as “Total Fat” and also broken down so you can see how much is unhealthy saturated fat and trans fat.
- Vitamins and Minerals. Vitamins and minerals are listed by %DV only. Pay particular attention to vitamin A, vitamin C, calcium, and iron; most Americans don’t get enough in their diets.
- Ingredients. They’re listed in order from the greatest amount to the least. Experts offer a rule of thumb: the fewer the ingredients, the better.
Top 10 Foods to Put on Your Grocery List
Here are some foods that experts say should be on any health-conscious shopper’s grocery list:
- Tomatoes. These juicy, red fruits are loaded with the antioxidant lycopene, which has been shown to reduce the risk of cardiovascular disease in women.
- Low-fat proteins. Good sources of lean protein include seafood, skinless white-meat poultry, eggs, lean beef (tenderloin, sirloin, eye of round), and skim or low-fat yogurts, milk, and cheeses. Some research has indicated that a diet moderately high in protein can keep hunger at bay, and thus help you lose weight.
- Whole grains, oats, and fibrous foods. Fiber helps your digestive tract work properly and lowers cholesterol levels while keeping your belly feeling full. Whole grains also contain antioxidants, are fat free, and are easy to fit into your diet.
- Berries (red and blue), including grapes. Berries are loaded with vitamins and minerals, as well as phytochemicals with cancer-fighting properties. Red grapes, in the form of one glass of red wine daily, may even reduce the risk of heart disease, according to the American Heart Association. (If you’re a nondrinker, check with a doctor before starting.)
- Nuts. A handful of almonds, cashews, pecans, or walnuts provides fiber, vitamin E, and healthful, monounsaturated fats. Just watch your portion size; these nutritious nuggets are high in calories.
- Fish and fish oil contain omega-3 fatty acids that can reduce the risk of heart disease by protecting the heart against inflammation. The American Heart Association recommends eating fatty fish such as salmon, mackerel, tuna, or sardines at least twice a week.
- Unsaturated fats such as olive, canola, and soybean oils are the best kind of fats.
- Low-fat dairy products provide plenty of calcium to help keep bones and teeth strong, are a great source of protein, and may even enhance weight loss, according to some research.
- Vegetables are a healthful eater’s best friend. All veggies, except avocadoes, are fat-free and loaded with disease-fighting phytochemicals.
- Legumes (like pinto, garbanzo, kidney and black beans and lentils) are underrated. The lowly bean is naturally fat free and loaded with protein, fiber, vitamins, and minerals, especially iron. They add few calories, but keep you feeling full.
For additional information read 10 Tips for Healthy Grocery Shopping.
Tags: Eating Right, food labels ingredients, healthy foods, Nutrition
Posted in Eating Right, Expert Tips, Nutrition | 9 Comments »
Monday, March 22nd, 2010
10 Foods You Probably Think Are Healthy, But Aren’t
Jul 1st, 2008 by Mehdi Posted in Nutrition | Print
 Cereals aren’t as healthy as you think. Image credit: hello sunrise
To build muscle & lose fat, 90% of your diet must consist of whole unprocessed foods. That’s anything that doesn’t come out of a box like meats, veggies, eggs, fruits, etc. Eating 6 meals/day leaves room for 4 junk meals per week.
You’re already doing that but not getting results? Maybe you’re not eating that healthy. Here are 10 foods you might think are healthy because they’re labeled as such, but which in reality are anything but healthy.
1. Breakfast Cereals. Cereals are labeled healthy & nutritive and recommended for weight loss. Read the labels: cereals are often high in sugar & salt and their vitamin/mineral content is chemical based.
Healthy alternative: one of these breakfast recipes.
2. Granola Bars. Granola bars consist of healthy oats & nuts. But they’re glued together with blood sugar raising ingredients like corn syrup. Some bars even contain chocolate chips, making them as bad as candy bars.
Healthy alternative: homemade protein bars.
3. Yogurt with Fruit at The Bottom. Fat free doesn’t mean healthy. Labels tell you they contain added sugars, corn syrup or artificial sweeteners. Same with fat free frozen yogurts which can contain 20g sugars per 1/2 cup.
Healthy alternative: plain unflavored yogurt mixed with fruit cut into pieces.
4. Bread. Convenient and tastes good, but not as healthy as you think. Whole grain or whole wheat means nothing. Dark bread can still contain corn syrup & trans-fats and eating too much bread will make you fat.
Healthy alternative: Ezekiel Bread, but lower your bread intake.
Bread is also not as healthy as you think. Image credit: Harald Schmid
5. Sandwiches. Often labelled “fitness” or “light”, but containing sugar-laden salad dressings, little veggies & proteins and too much white bread. Freshness is questionable and you need the foot-long to fill your stomach.
Healthy alternative: make your own sandwiches.
6. Fruit Juice. Even 100% fruit juice has added sugars, usually fructose. Cans of fruit juice contain up to 38g sugar per 8oz. Excess fructose causes obesity, bad cholesterol, poor appetite control, etc.
Healthy alternative: home-made fruit juice or eat fruit.
7. Sport Drinks. Supposed to help you replenish electrolytes, carbs, etc. But it’s actually sugar water, with up to 30g sugar/serving. If you eat healthy and don’t drink 2 gallons water in 1 setting, you don’t risk water intoxication.
Healthy alternative: water during workout, protein + carbs post workout.
8. Fast Food Salads. Contain sugar-laden salad dressings, croutons made from refined white flour or white floor pasta. In many cases you’re better off ordering a double cheeseburger than a chicken salad.
Healthy alternative: make your own salads.
9. Frozen Meals. Nothing is wrong with frozen veggies/fruits. But a lot is wrong with frozen meals often labeled “light” or “healthy”. They’re processed, high in sugar, and come with sauces & sodium. Avoid.
Healthy alternative: cook all your meals for the day in the morning or evening.
10. Diet Soda. Contain artificial sweeteners like the controversed aspartame. Do your research and decide if you want to take the risk. Start with this & this thread on diet soda in StrongLifts.com Forum.
Healthy alternative: water, water with squeezed lemon, green tea.
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Tags: Eating Right, healthy foods, nutritional labeling
Posted in Eating Right, Expert Tips, Nutrition | 2 Comments »
Monday, March 22nd, 2010
20 Unhealthy Foods That You Think Are Healthy But Are Actually Killing You Slowly
November 12th, 2009 Posted in Diet, Healthy Lifestyle
Updated: 11/12/2009
Let me preface this post by saying: “I eat these foods.” Yes, it is true, I do eat about 50% of the foods listed. Especially peanuts, Smartfood, and some of the carbohydrate foods listed at the bottom.
If you take this list literally, it will just aggravate you, so take it with a grain of salt… or maybe a grain of whole wheat.
There are many terms that are misleading in the food advertising industry today. Think of how many times you see healthy phrases plastered all over food containers.
Some examples of “healthy food” words on product labels:
- Fat Free
- Reduced Fat
- Low Fat
- Sugar Free
- No Added Sugar
- Diet
We are supposed to believe that each of these categories makes a food healthier. In reality, this couldn’t be further from the truth.
Here is what those “healthy food” phrases actually translate to:
- Fat free, but full of sugar and chemicals.
- Reduced fat, but increased carbohydrates.
- Low fat, but high glycemic index.
- Sugar free, but artificial everything else.
- No added sugar… because the all natural version has enough sugar to give you type II diabetes anyway.
- “Diet” food, but it causes cancer in lab rats so don’t drink/eat too much of it.
Consider the logic that food manufactures would have us believe: fat-free is good for you; jelly beans, jolly ranchers, and cotton candy are fat-free; therefore all those sugary candies are good for you. Makes sense? Think about it.
In fact, a study at John Hopkins University recently determined a link between high blood sugar and heart disease. This means high glycemic foods, such as the candy I just mentioned as well as many similar products, are inherently unhealthy.
Let’s examine some examples of nasty food that is supposed to be healthy, but will secretly kill you faster than the Terminator (not the Arnold character in any of the sequels).
1. Diet Soda
Why is it good? A sugar free version of the popular carbonated beverage that you can drink on the go.
Why is it bad? OK, so soda is horrible for you, but take out the sugar and add in carcinogenic artificial sweeteners, combined with the artificial flavors and colors that are in all sodas, and you have a recipe for a Tumor in a Can.
Then of course you’ve got the caffeine factor, which is linked to hyperactivity, high blood pressure, and can mess with your blood sugar. Unfortunately the caffeine is an oh-so-good afternoon supplement.
Instead choose: filtered water and the occasional glass of milk
2. Sushi made with white rice and imitation crab meat or vegetables
Why is it good? Seaweed contains essential nutrients such as selenium, calcium, iodine, and omega-3 fats. Sushi is nearly always wrapped in seaweed.
Why is it bad? This garbage doesn’t deserve to be called sushi. They are just small, compact, high glycemic, high calorie, carbohydrate nuggets. There’s not even much protein in these things. Eat 3-4 of them and you’ve had your serving for the day.
Aside from that, imitation crab meat isn’t even good for you. It is mostly just a crab flavored tofu-like substance fortified with sugar, sugar, and more sugar. It isn’t tofu, it’s actually a bunch of processed white fish, but it tastes like tofu. Blah!
Instead choose: In order to get some healthy carbs, some high-quality protein, and the benefits of omega-3 fats, choose real sushi made with salmon or tuna. To make it even healthier, order sashimi instead of white rice.
3. Peanuts
Why is it good? Peanuts contain healthy fats that contribute to the reduction in triglycerides, which are known to promote cardiovascular disease. In addition to monosaturated fatty acids, peanuts also contain magnesium, vitamin E, arginine, fiber, copper and folate all of which help to reduce the risk of cardiovascular disease.
Why is it bad? Aside from being high in fat and calories, peanuts also are loaded with omega-6 fats that distort the omega-3 to omega-6 ratio. This ratio says that your intake of each omega fatty acid should be 1:1. The reasons why this ratio is recommended is a topic for a whole other article.
All we need to know is that the American diet is typically from 20:1 to 50:1 in favor of omega-6, so any effort to reverse this trend is important for combating over 10 different common diseases including Alzheimer’s, rheumatoid arthritis, and diabetes. Peanuts are often contaminated with a carcinogenic mold called aflatoxin, and they are also one of the most pesticide-contaminated crops.
Instead choose: almonds or all natural organic peanut butter, but pour off the top layer of oil and replace with olive oil if the resulting peanut brick is too stiff. Olive oil is very low in omega-6 fats.
(But honestly, if you want the peanuts you should just eat them. They’re not that bad for you diet-wise.)
4. Reduced-Fat Peanut Butter
Why is it good? All peanut butter provides a heart-healthy substantial quantity of monounsaturated fat.
Why is it bad? Most commercial peanut butters are made with the same type of sugar that cake frosting is made with. Reducing the fat makes it even worse because even MORE nasty sugar is added and they contain less healthy fat. I’d rather just eat the extra calories.
Instead choose: As with peanuts, choose almonds or all natural organic peanut butter instead. Just remember to pour off the top layer of oil and replace it with olive oil if the resulting peanut brick is too stiff. Olive oil is very low in omega-6 fats.
I personally, after switching to all-natural, can no longer stomach commercial peanut butter. It tastes like sweetened lard to me now so I’d rather barf than eat it at all.
5. Corn Oil
Why is it good? It contains omega-6 fatty acids, which are unsaturated fats that don’t raise cholesterol. Sweet.
Why is it bad? In the true spirit of peanuts, corn oil has 60 times more omega-6s than omega-3s. Omega-6 fatty acids increase inflammation, which boosts your risk of cancer, arthritis, and obesity. This is why we prefer a balanced ratio of omega-3s, which are found in walnuts, fish, and flaxseed.
Instead choose: Canola or Olive oils, which have a far better ratio of omega-6s to omega-3s. In my humble opinion, choose olive oil instead since canola oil has some less important issues of its own.
6. Fat-Free or Reduced Fat Salad Dressing
Why is it good? Less fat means less calories. Plus that salad dressing fat is lard just like mayo and crisco. Sick.
Why is it bad? Firstly because when fat comes out, sugar goes in. Either that or artificial flavors and sweeteners.
Secondly, since many vegetables are fat soluble, taking away the fat from the dressing means fewer of the salad nutrients will be absorbed into your body.
This was confirmed by a study at Ohio State University wherein a higher fat salad dressing resulted in an increased uptake of the antioxidants lutein and beta-carotene.
Instead choose: A salad dressing made with olive oil, or just use olive oil and vinegar as your salad dressing. If you try it you might like it.
7. Anything made with Soy
Why is it good? It’s not. But in the spirit of argument: vegetarians and vegans eat the stuff so they can get protein in their diets. Yay ::sarcasm:: Plus the stuff is apparently low in fat and an alternative to whey for the lactose intolerant.
Why is it bad? Straight up, soy is thought to be linked to increased estrogen in males and increased breast cancer in women. The estrogenic effects are sometimes said to merely be the presence of the phytoestrogens and estrogen mimicking compounds found in soy.
Because of these estrogenic compounds, infants in particular can be adversely affected in many negative ways from exposure to soy, including premature development in girls, and underdevelopment in boys.
Soy also promotes hypothyroidism, thyroid cancer, and infertility just to name a few additional disorders. Phytic acid, trypsin inhibitors, toxic lysinoalanine and highly carcinogenic nitrosamines are all highly present in soy products.
Some people are allergic to soy protein.
Instead choose: any high protein whole food such as brown rice, goats milk, coconut milk, almond milk, whole grains, nuts, seaweeds, seeds, beans, and lentils.
If you must have a protein powder, choose any of a variety of protein powders available on the market today, including whey and egg protein. I use Optimum Nutrition protein powder. Click here to get some.
As a side note, goats milk is considered one of the healthiest foods on the planet today, so give it a try.
8. Yogurt cups, especially those with fruit at the bottom
Why is it good? Individually, fruit and yogurt are two of the healthiest food choices at the grocery store.
Why is it bad? Manufacturers load these products up with corn syrup, which effectively doubles the amount of sugar. All the better to entice kids to ask you to buy this crap.
Instead choose: Activia yogurt, which contains additional live active cultures to help your digestive system. Choose the Light version if you wish, but it is sweetened with sucralose (Splenda). (I opt for the light version.)
I enjoy Splenda quite often, but we have yet to know if there are an significant long term effects from its use. After all there are a few theories which suggest that consuming sucralose is like consuming very small amounts of chlorinated pesticides. There are at this time no conclusive tests that sucralose has any long term negative side effects.
9-11. Fruit Juice, Dried Fruit, and Fruit Cocktail
Why is it good? Well because fruit is good for you. It has a ton of vitamins, minerals, and antioxidants; not to mention fiber.
Why is it bad? Fruit juice and fruit cocktail normally have sugar added. Some fruit cocktails come in a thick sugary syrup, and there’s more sugar in a glass of fruit juice than in a candy bar and as much as in a glass of soda (grape juice has about 40g of sugar in one serving). You get no fiber from fruit juice, and the stuff usually has preservatives added to it.
Dried fruit is similarly bad because it is also loaded with sugar, although not with added sugar. Think of it this way: take any fruit, which is naturally loaded with sugar, remove all the moisture thus shrinking it down to a fraction of its normal size, then sell it by the bucket load to consumers who don’t understand that this little tiny piece of fruit still has nearly all the calories and sugar of the original fruit!
Can anyone say “portion control”? What about “blood sugar coma”?
Instead choose: eat the whole fruit including the skin if possible, but limit it to one serving of fruit per meal/snack to avoid insulin spikes. If you must have fruit cocktail, choose one that comes packed in its own juices instead of syrup.
12. Smartfood (Cheesy Popcorn)
Why is it good? Because cheesy popcorn is oh so tasty.
Why is it bad? Because you are really just eating the popcorn equivalent of potato chips. Seriously, compare total calories and you will find that you are not saving much on the calorie front by eating Smartfood instead of chips.
Instead choose: get some spray butter, pop some plain popcorn, spray a light coat of spray butter on the popped corn, sprinkle various spices on the corn (but go easy on the salts), and shake it up in a bag. Now you have a low fat tasty treat.
Smartfood isn’t as bad as a candy bar or a Twinkie though, so go ahead and splurge every so often.
13. Beans packed in sugary syrups such as Boston Baked Beans
Why is it good? Baked beans are good for you because these types of beans are loaded with fiber
Why is it bad? The sugary syrup, just as much as in a can of soda, is just going to spike your blood sugar and insulin levels. This is never good for preventing heart disease or type II onset diabetes.
Instead choose: Red kidney beans. These things are packed with protein and fiber, and can be mixed with any sort of salad or pasta. Sometimes I enjoy kidney beans straight out of the can; no cooking, just wash and chow.
There are also several other kinds of high protein, high fiber beans, but they typically have to be cooked first. I say this because I tend to be lazy about cooking and I know you do too. Try cooking up some nice black beans; high in protein and fiber, low in everything bad.
14-20. Granola, White Pasta, Pasta Salad, English Muffins, Bagels, Croutons, and Pretzels
Why is it good? Granola has some fiber, pasta salad has some vegetables, croutons make our salad crunchy, english muffins are one step up from bagels, and pretzels are a quick low-fat snack.
Why is it bad? One word: carbohydrates. All of these foods are made with corn syrup and/or processed white flour. These foods will spike your blood sugar faster than Bruce Lee could have kicked you in the face. You also won’t get much nutrition in the way of protein, fiber, vitamins, or minerals from any of these foods.
Instead choose: 100% whole grain or whole wheat pasta and English muffins for increased fiber and protein. Egg salad because, like it or not, eggs are good for you and are high in protein. Almond slices are high in omega-3 fats and are crunchy like croutons. Substitute healthy nuts for white starches whenever you can and you too can receive a 30% less chance of heart disease.
Clearly there are many alternatives to sneaky consumer foods. Fruits and vegetables remain a key ingredient in a healthy diet, and now you can look for tricky catch phrases when purchasing ‘health foods’. Drink plenty of water, get plenty of sleep, and eat wholesome low-sugar, healthy-fat foods; I bet you will end up doing OK as a result.
Resources:
Endocrinology 150:2446-2453.
Study Ties Obesity, Inflammatory Proteins to Heart Failure Risk
Read more: http://www.projectswole.com/healthy-lifestyle/20-unhealthy-foods-that-you-think-are-healthy-but-are-actually-killing-you-slowly/#ixzz0iYD2wqik
Tags: Eating Right, healthy foods, healthy lifestyle, label ingredients
Posted in Eating Right, Expert Tips, Nutrition | 23 Comments »
Tuesday, February 16th, 2010
The deluge of dietary supplements on the market today provides countless avenues for the fitness enthusiast to achieve their goals. Rather than drawing into a fitness lifestyle through proper nutrition, exercise, and rest, many will turn to dietary supplements as a panacea for all their fitness dreams. With all of the misinformation and empty promises that accompany many products, trying to keep afloat on all of the new breakthroughs can be overwhelming. Protein powders are the original bodybuilding supplement and continue to be a staple in the bodybuilders diet.
Unfortunately, many fitness enthusiasts and bodybuilders’ love and devotion to protein far surpass their knowledge of how protein works in the body. Why do so many fitness enthusiasts have such a limited understanding of protein and amino acids? We hope that the information in this article will serve as a beacon among the sea of misinformation about protein and amino acids.
The ultimate value of a food protein or a protein supplement is in its amino acid composition. Amino acids are the building blocks of protein, and muscle tissue. Many physiological processes relating to bodybuilding from energy, recovery, muscle hypertrophy, fat loss, and strength gains are linked to amino acids.
The twenty-three amino acids are the molecular building blocks of protein. The amino acids can be divided into two groups: essential amino acids and non-essential amino acids. The nine essential amino acids are so designated because they must be supplied by the foods we eat. The twelve non-essential amino acids are so designated based on the body’s ability to synthesize them from other amino acids.
How The Body Handles It
The fate of an amino acid after it is transported to the liver is highly dependent on the body’s needs for that moment. Some amino acids enter the blood stream, where they join amino acids that have been liberated during the constant breakdown and synthesis of body tissue. Other amino acids are used by the liver to manufacture many of the specialized proteins such as liver enzymes, lipoproteins, and the blood protein (albumin).
As these amino acids circulate throughout the body, each cell directed by its own DNA blue print, draws from the common pool of available amino acids to synthesize all the numerous proteins required for its functions.
In order for protein synthesis to occur, an adequate supply of both essential and non-essential amino acids is vital. If one of the essential amino acids is missing then synthesis is halted. These partially assembled proteins are disassembled and the amino acids returned to the blood. Any amino acids that are not used within a short time can not be stored for future use. They are delivered back to the liver and stripped of their nitrogen. Which is then incorporated into urea and excreted by the kidneys. The remaining protein skeleton will be converted to glucose and burned as energy or converted to fat or glycogen for storage.
Although protein synthesis is very important, the body’s number one priority is to obtain sufficient energy to carry on vital functions such as circulation, respiration and digestion. Therefore, in the absence of adequate dietary carbohydrates and fat calories, the body will break down not only dietary protein but protein in the blood, liver, pancreas, muscles, and other tissues in order to maintain vital organs and functions
Application to Body Building
As we have already discussed, the fate of an amino acid after it is transported to the liver is highly dependent upon the body’s needs at that moment. Immediately after exercise, when the muscle is receptive to nutrients and the blood flow to the exercise muscles remain high; a window of opportunity exists to aid muscular growth and recovery. Unfortunately, a high protein meal will not put significant levels of amino acids into your blood stream until a couple of hours after you eat it, especially if blood flow to the gastrointestinal tract has been diminished by a hard training sessions.
The most reliable way to deliver specific amino acids is to administer the particular amino acids themselves through free form amino acids. The value of free form amino acids is first and foremost is that they do not require digestion. They are free of chemical bonds to other molecules and so move quickly through the stomach and into the small intestine, where they are rapidly absorbed into the bloodstream within fifteen minutes. This quick absorption helps prevent muscle catabolism.
Without sufficient energy, the human body as discussed above, has the innate ability to break down muscle tissue for use as an energy source during heavy exercise. This process is known as gluconeogenesis, which is the production of glucose from non-carbohydrate sources. The part of the reaction that pertains to our discussion is known as the glucose �” alanine cycle. During this cycle, BCAAs (three of the essential amino acids: leucine, isoleucine, and valine) are stripped from the muscle tissue and parts of them are converted to the amino acid alanine, which is transported to the liver and converted to glucose.
Branched-chained amino acids are metabolized directly in the muscle and can be converted into energy to prevent muscle catabolism. If you supplement with BCAAs the body does not have to break down muscle tissue to derive extra energy. A study conducted at the School of Human Biology, University of Guelph, Ontario, Canada, confirmed that the use of BCAAs (up to 4 grams) during and after exercise could result in a significant reduction of muscle breakdown during exercise.
Amino acids are truly the building blocks of muscle tissue and protein. We hope that the article clarifies the importance of amino acid supplementation to your diet as well as reinforce amino acids many physiological contributions to bodybuilding.
Article Source: http://www.bodybuilding.com/fun/issa89.htm
Tags: amino acids, body building, health, muscle, protein
Posted in Building Muscle, Expert Tips | 18 Comments »
Tuesday, February 16th, 2010
You can find thousands of articles discussing muscle breakdown and how to slow down the process during an intense workout or how to recover quickly after a prolonged session. It all comes down to natural processes whereby muscles obtain the energy and protein needed to work efficiently and maintain mass. In the muscle the two are intricately entwined – energy and protein.
During a workout when you are stressing the muscles, cortisol is produced. The cortisol leads to muscle protein breaking down into amino acids which enter the bloodstream. The amino acids then synthesize glucose in the liver for energy. Naturally, if cortisol levels are too high there will be an excess of muscle breakdown.
A Matter of Preservation
The muscle breakdown process is complex, but it is clear that controlling the cortisol production is one of the best ways to prevent muscle breakdown. Fortunately, that is easy to do by taking specific supplements which directly combat the breakdown process. In fact, there are varieties of supplements which can limit cortisol production and provide a number of other health benefits.
One of the primary supplements known to prevent muscle breakdown is glutamine. Glutamine is an amino acid found in muscle tissue. It plays a critical role in the synthesis of protein and so can offset some of the effects of elevated cortisol levels experienced after intense workouts. The more glutamine available to the body, the better able it is to combat the muscle breakdown process.
Other important supplements which can prevent muscle breakdown include a host of vitamins and minerals. For example, vitamin C is a powerful antioxidant and fights free radical damage in the cells throughout the body. Healthier cells work more efficiently and are better able to do their job which in the case of muscles is to produce energy. But vitamin C can also reduce the time it takes for the muscle to rebuild connective tissue.
Other essential vitamins which can prevent muscle breakdown include vitamin A and the vitamin B-complex. Vitamin A assists with the building of muscle tissue. The vitamin B-complex promotes a healthy cardiovascular system, which supplies oxygen to the muscles and assists with the digestion of muscle-building protein obtained through diet.
Essential fatty acids also work to prevent muscle breakdown. The Omega-3 and Omega-6 fatty acids are used by the body to build strong cell membranes among other benefits. The stronger cells results in stronger body tissue and organs including the muscles.
Don’t Rely Just on Diets
Relying only on diet alone for nutrient balance is difficult when you exercise regularly. This is true for both the average but regular exercise, and the competitive athlete. It is more a matter of degree than anything else, because each person experiences various levels of stress in the muscles which results in the cortical production.
Unless you faithfully record your nutrition plan and the nutrients consumed, it’s hard to know you are giving your muscles the right supply of amino acids, vitamins, minerals and other elements needed to prevent muscle breakdown. And elements such as the Omega-3 and Omega-6 fatty acids are obtained through diet and supplements and are not synthesized by the body.
There is really only way to insure you are giving your body the nutrients it needs to manage your workout. That insurance is in the form of dietary supplements.
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Tags: Building Muscle, muscle breakdown
Posted in Building Muscle, Expert Tips | 1 Comment »
Monday, January 25th, 2010
Contrary to belief, the best way to lose weight is not to consume fewer calories but more. Most people fight the battle of the bulge by cutting back on calories and even resort to starving themselves. The best plan to dropping unnecessary weight is to figure out how many calories your body needs to maintain the weight you are at and then determine where you would like to be.
A healthy diet generally will not drop below an intake of 1,200 calories. But you still need to figure out your magic number. Research has shown that when we consume less than the optimal amount our metabolism bottoms out. From time to time, you will need to adjust your calorie intake to account for your changing weight, activity level, and metabolism.
Here are a few simple steps you can take to keep your metabolism fired up:
- Eat breakfast. The meal you have for breakfast is the most important meal of the day. It should contain protein, carbohydrates, and fat.
- Eat more often. Snacking throughout the day or eating smaller portions keeps your body burning fat. Aim for 200 to 400 calorie mini-meals.
- Plan your meals. Take the time to think about what you are going to eat. Keep healthy snacks around to curve the craving.
- Keep a journal. Studies have shown that people, who write down what they eat, eat less. Be honest with yourself and log it, calories, and portions.
In addition to managing what you consume, you should think about incorporating a good exercise routine. Our personal trainers can help you do just that.
Tags: eat more, metabolism, simple steps
Posted in Eating Right, General Information | 2 Comments »
Thursday, January 14th, 2010
By Raphael Calzadilla, BA, CPT, ACE, RTS1
eDiets Chief Fitness Pro- advertisement – “It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult.”
–Seneca
Most of the time my biggest struggle with people is getting them to be consistent. It’s not possible to lose fat at a steady pace if you’re constantly going on and off your eating/workout plan. I’m not suggesting perfection, but there must be a level of consistency.
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This is also very frustrating for the individual trying to shed fat. Although they want to succeed, they struggle with self-discipline. The end result is guilt and shame — two bad boys on the emotion list. There’s an even more frustrating situation than this, however. What about the person who’s been on a specific diet and workout plan for a period of time, but nothing is happening?
They’ve been consistent with their food intake and meticulous about the quality of foods; they space their meals properly, work out consistently, and have a great mind frame, etc., but they’re experiencing zip, nada, zero! What then?
A perfect example of this situation is an eDiets member by the name of Cathy. Cathy has struggled with not only fat loss plateaus, but she’s also gained weight in spurts — yet she thought she was doing everything correctly.
PAGEBREAK After I suggested a change to her eating program, she began to experience rapid fat loss from week to week. In fact, after just a few short weeks, she’s at the lowest weight she’s been in ages.
Here’s an e-mail Cathy recently sent to me:
“I had done everything except change my plan. I really was at my wit’s end. It’s so much better when it works the way it’s supposed to, I should have done this so long ago.
Someone should do an article that it’s OK to change your [w]ay of eating if it’s not working and you’ve tried everything else. There’s a lot of emphasis on making something [like] a lifestyle change and sticking with it and so on (and rightfully so, obviously), but once you really GET that, and it sinks in and you’re DOING it, it’s really a scary prospect to change to something new.
I imagine a lot of people might feel that way. It almost feels like giving up or giving in, particularly after something has worked well for you in the past. How long do you give it? How long do you wait it out? When is it time? What if the new way of eating I choose doesn’t work for me, and I gain weight back? Very scary.”
As you can see, you’re not alone.
PAGEBREAK Breathe a sigh of relief because I’m here to tell you that there is a solution. Cathy can attest to it.
Most people are so deathly afraid of change that they’ll continue to stick with what’s not working in hope that the scale or body fat measurement will magically drop one morning.
Albert Einstein once said, “Insanity is doing the same thing over and over again and expecting different results.” Sound familiar?
Here is my 8-point plan for breaking through the dreaded fat loss plateau:
1. First, there must be a plan for food intake — otherwise known as your diet. If you eat haphazardly throughout the day, then I honestly can’t help you. However, if you’re using one of the eDiets food plans, then you can easily determine the amount of calories you take in each day, as well as the ratios of protein, carbohydrates and fats. In fact, all that work is already done for you by eDiets.
This is vital because you need to know what you’re consuming in order to manipulate your program and not make a best-guess determination.
PAGEBREAK 2. You must have a workout plan that includes weight training, cardiovascular exercise and flexibility. The number of workouts need not exceed 5 days of cardio (no more than an hour) and 3 to 4 days of weight training, unless you’re a competitive athlete.
3. Make sure you know and record your scale weight and measurements. Contrary to popular belief, there’s nothing wrong with weighing yourself once a week. Even if you get a body composition test (also called body fat test), you’ll still have to step on a scale.
4. Remain on the program for 3 weeks and don’t make any changes at all. If you start reducing food or increasing activity before the 3-week point, you might sabotage your efforts. It’s important to have a clear starting point.
Some people stay on a specific program for months and never make a change — that’s insanity. After 3 weeks, there is absolutely no reason you shouldn’t have some degree of fat loss.
If you’re losing up to 1 to 2 pounds a week, you’re on the right track. Even a bit less is fine.
If you haven’t lost weight, it’s time to make a change.
PAGEBREAK 5. At this point I do not recommend adding more activity and manipulating calories. Do one or the other — not both. It’s vital to have an understanding of what’s working. The change in parameters needs to be tightly controlled.
Reduce calories by 150 (assuming it does not fall below 1,200 calories).
Here comes the tricky part. In some cases, you might not be eating enough, so calories would need to actually increase. You can’t workout 6 days a week for 90 minutes and take in 1,200 calories a day. You most likely won’t lose fat — the body will rebel. This is one of the reasons I always tell members to call eDiets nutrition support and always mention their activity level. We need that information to increase or decrease calories.
I realize you may be confused as to the lowering or increasing of calories, but that’s why we’re here.
6. In two weeks, if you haven’t lost weight, I would then increase activity, but do not decrease or increase food intake. Again, tight control — you want to know the formula that works for you.
7. Allow 10 days to pass. Most people are losing fat now and have the formula for their personal success. It may sound like a hassle, but it’s actually not that many weeks when you consider your entire lifetime.
8. Let’s assume you’re still stuck at a plateau but you’re consistently eating 5 to 6 small meals/snacks a day and also maintaining consistent workouts. Now it may be time to shift the ratios of protein, carbohydrates and fats. It’s possible that the food plan you’re using isn’t working efficiently with your biochemistry.
PAGEBREAK In Cathy’s case, I recommended a switch from one of our popular diets to another one of our plans with a different set of ratios. She ended up losing in the first week, and the fat is still coming off at a rapid, yet healthy pace. She had some trepidation with the change, but that’s human nature.
As you can see, it all takes some degree of experimentation when you hit a brick wall and it may take 6 to 8 weeks to break the plateau (for some), but there is a solution. Yes, it takes some work and effort. However, once you have the formula, you’re home free.
As for Cathy, she’s shopping for new bathing suits, and you’ll be hearing more about her in the future. As always, check with your doctor prior to beginning any exercise program. Looking for more information? Join eDiets and visit Raphael’s support group (Exercise & Fitness) for interactive support! We all know that fitness is a vital part of living a healthy lifestyle — let Raphael and eDiets help you on your way!
Looking for a luscious way to diet? Try eDiets DeliciouslyYours meal delivery plan. It’s success delivered to your front door. And right now, we’re even offering a convenient 5-day “Weekends Off” plan! Sound enticing? Click, click, click!
A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.
About Resource
This article is from the Ediets Newsletter.
Tags: Eating Right, ediets, eight easy steps, weight-loss
Posted in Eating Right, Expert Tips | 9 Comments »
Thursday, January 14th, 2010
By Shawn McKee, Ediets
You bend and turn, twist and burn, all in an effort to lose that gut, but your pooch persists. What can you do?
Look at the food you’re feeding your body and replace some of the belly busters with slimming treats. You know you can’t eat 4,000 calories a day and get great abs, but it’s not just about the calorie count when it comes to a flat stomach – it’s also about the food.
“All things being equal, if your daily caloric intake is set at 1,400 calories, a diet of nutrient-rich foods is going to keep you fuller longer, reducing your cravings and giving you more energy, compared to the same number of calories of less nutritious food, which will help you on your road to a better body,” says registered dietitian Tracey Ryan.
The five foods you’ll need for flatter abs will help you be healthier and leaner. Plus, you’ll be pleasantly surprised by some of our diet suggestions.
1. Orange Fruits and Veggies: According to a recent review from Copenhagen University Hospital, the best way to whittle down your waist is to replace carbohydrates from sugar and refined grains (like white bread) with carbs from fruits and vegetables. Orange-hued foods were found to be the most effective substitutes.
Since fruits and vegetables are high in fiber, they keep you feeling full longer and researchers believe the high levels of antioxidants like vitamin C and beta-carotene fend off the belly fat. Get a good dose of beta-carotene from carrots, cantaloupe, squash and peaches. You can get your vitamin C from oranges and berries, but remember that fruit juice is not a good substitute for the real thing.
2. Lean Meats: You should be getting about 25 percent of your daily calories from protein, Ryan says, but you should make sure to choose lean sources like poultry, fish, low-fat yogurt, and fat-free milk to keep calories down. Nuts are also high in protein, but can also be high in calories, so eat them in moderation. Tracey recommends roughly a handful a day.
Protein helps to keep you feeling full and boost your energy, aiding in your weight-loss efforts. According to research from Skidmore College and Copenhagen University Hospital, eating additional protein is especially helpful for those over 40 in reducing abdominal fat.
3. Nuts: A recent survey of more than 8,000 Americans found that selenium, a cancer-fighting mineral, seemed to also lower rates of abdominal obesity, reporting that those with lower levels of selenium had larger waistlines.
Several foods contain selenium, so it’s hard to know if you’re getting your recommended 55 mcg per day. The best sources are nuts (especially Brazil nuts), whole grains, poultry, red meat and seafood. Foods rich in vitamin E, such as nuts and seeds, will increase the effectiveness of selenium in the body.
Your best bet to get enough selenium is to eat a varied, balanced diet or try a supplement containing the minera.
4. Several studies suggest that light drinking, compared to teetotaling, protects against weight gain around the waistline in women. Data reviewed by the National Center for Health Statistics points to one 4-ounce glass of wine most days as the best bet.
Several studies suggest that light drinking, compared to teetotaling, protects against weight gain around the waistline in women. Data reviewed by the National Center for Health Statistics points to one 4-ounce glass of wine most days as the best bet.
5. Fish: There’s a difference between good and bad fats. Eating good fats like monounsaturated and omega-3s make it easier to stay slim, according to recent research.
“The healthy fats, like monounsaturated and polyunsaturated fats, are found in fish, nuts, olive oil and avocado, while the bad fats, like saturated and trans are found in butter, shortening, pre-packaged cakes and cookies,” Ryan says.
A Wake Forest University study found that over a 6-year period, participants whose only source of fat was trans fats gained 30 percent more fat in their abdominal region and had early signs of diabetes. You don’t have to fear fats if you know which are good and bad.
Exercise and follow these simple guidelines and you’ll be on your way to an abs-olutely amazing midsection!
The key to boozing and losing is the “less is more” philosophy. While one glass has great health benefits, having more is just going to add inches to your waist and cause you to think you’re funnier, smarter and better looking than you really are. The only 6-pack you should be having is the one under your shirt.
Tags: Eating Right, great abs, healthy foods
Posted in Eating Right, Expert Tips, Nutrition | 3 Comments »
Tuesday, December 22nd, 2009
 pumkin patch Overview
Delicious edible seeds can be harvested from pumpkins. Roasted pumpkin seeds have 125 calories per 1 ounce (oz) serving and are eaten as a snack or used in recipes as an ingredient.
Fats
Pumpkin seeds have 11.9 grams (g) or 18 percent recommended daily allowance (RDA) total fat—2.3 g (11 percent RDA) is saturated fat, 5.4 g is polyunsaturated fat and 3.7 g is monounsaturated fat per 1 oz serving size.
Carbohydrates
Pumpkin seeds contain 3.8 g (1 percent RDA) of carbohydrates of which 1.1 g is dietary fiber and 0.3 g is sugar per 1 oz serving size.
Protein
Pumpkin seeds are high in protein, containing 9.3 g of protein per 1 oz serving size.
Vitamins
Pumpkin seeds contain 108 international units (IU) vitamin A, 0.5 mg vitamin C, 0.493 milligrams (mg) niacin and 16 micrograms (mcg) folate per 1 oz serving size.
Minerals
Pumpkin seeds are rich in minerals containing 12 mg calcium, 4.23 iron, 0.854 mg magnesium, 332 mg phosphorus, 228 mg potassium, 5 mg sodium, 2.11 mg zinc, 0.392 mg copper and 151 mg manganese per 1 oz serving size.
Article reviewed by Iya Catrina Perry
Posted in Eating Right, Nutrition | 1 Comment »
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