I’m going to get this book on my Nook. Or, maybe audio if it’s available, and then I can listen to it on the bus on my iPod (yay technology!). I read about processed foods a while back, and it certainly got me thinking. Most baked deserts you buy in a package aren’t even baked! They’re just the result of a chemical reaction.  This is a great interview that further encourages my increasing skepticism of any food in packaging that will last longer than the broccoli in my fridge… “Looking Inside the Twinkie” Best question: “In the book, you write about visiting a plant that mines phosphorus, an ingredient used in explosives, matches and artillery shells. Why is it used in a Twinkie?”
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I’m going to get this book on my Nook. Or, maybe audio if it’s available, and then I can listen to it on the bus on my iPod (yay technology!).

I read about processed foods a while back, and it certainly got me thinking. Most baked deserts you buy in a package aren’t even baked! They’re just the result of a chemical reaction. 

This is a great interview that further encourages my increasing skepticism of any food in packaging that will last longer than the broccoli in my fridge…

“Looking Inside the Twinkie”

Best question: “In the book, you write about visiting a plant that mines phosphorus, an ingredient used in explosives, matches and artillery shells. Why is it used in a Twinkie?”

Hidden Sodium in Healthy Foods

Whole Wheat Bread:

One hundred percent whole grains are high in fiber and help to lower cholesterol and prevent heart disease. Unfortunately, many bread manufacturers are adding too much salt in their recipes, negating the bread’s health benefits. Slices can average from 260 to 400  mg, and considering most people have 2 slices at a time, the sodium can add up. There are brands that provide less than 170 mg per slice, which should be the maximum amount per slice.

Breakfast Cereal:

A high fiber bowl of cereal with low-fat milk and berries is a healthy way to start the day. On the other hand, if you aren’t careful, it could be the start to a high sodium day. Many people check the cereal’s food label for calories, fiber, and sugar and rarely look at the sodium content.  With ranges approximately 170 to 280 mg per serving, this nutrient should not be overlooked. Hands down your best bet to avoid sodium in cereal is to look for shredded wheat brands and plain oatmeal.

Cottage Cheese:

Whether you have it with fruit salad, as a topping on a baked potato, or in place of regular cheese, this versatile food is known as a good source of calcium and protein. But with an average of 400 mg sodium per ½ cup serving, it can change a healthy dish into a high sodium one. Choose no-salt-added cottage cheese for just 60 mg sodium per serving.

Nut Butter:

The only ingredient really needed to make peanut butter is peanuts. Yet, so many companies add sugar, palm and hydrogenated oils, and lots of salt to enhance the taste. An average 2 tablespoon serving of nut butter can have as many as 125 mg of sodium.  Get into the habit of buying a no sodium added nut butter or break out the food processor and make your own.

Salad Dressing: 

 Salad should be a staple in your diet because of the endless health benefits of greens and veggies. Also, eating salad with dinner helps to fill you up so you’re less likely to overeat. Beware though because your salad dressing may be sabotaging your good intentions by adding a giant dose of sodium to your meal.  Be on the lookout for dressings that range as high as 230 to 550 mg per serving. Follow this simple step-by-step guide to making your own vinaigrette.

Tomato Sauce:

Opening up a can of tomato sauce and preparing an antioxidant-rich pasta dinner is a simple, go-to dinner. However, many brands of tomato sauce are as high as 670 mg per serving. If you can’t find a low sodium brand in the store, try making your own.

List from Cooking Light
Not sure how much sodium is too much? Keep in mind that the RDA for sodium is under 2000mg. So a general rule-of-thumb that can be helpful is that if a food has more mg of sodium than it does calories, it’s TOO MUCH!

Small setbacks are not the same as failures.

So, I didn’t make it to WOD or strength yesterday. M-W-F I go to the 11:30am WODs, but on T-Th I have to go to the 5pm. Yesterday I got home from class and was too overwhelmed by all the things to do around the house, that I spent an hour cleaning (seemingly barely making a difference) instead of working out. Then I devoted some time to getting wedding ideas together to send to the planner.

I was/am sad about it, but in the the end I’ll just do my best to get some progress in this weekend, and be glad the dishes are done and I have clean towels now. I also got all our plastic bags to the recycle bin at the grocery store, and a big bag to Goodwill. So yay for that :).

And, I got enough done wedding-planning-wise to get to sleep feeling on top of it all. Even if it meant spending several hours doing seemingly (and a little actually) unproductive bridal magazine flipping looking at things like this:

However, worth noting that I am TOTALLY ON TOP OF IT with my eating this week. Aside from Wednesday’s adjustment for the chocolate hearts, I have eaten exactly as planned, and felt completely satisfied the entire week. I plan on trying to be conservative but unplanned for the weekend and then planning ahead next week the same way I did this week. 

But I know myself. The temptation will be there to relax just a bit too much and let things like portion control and good decision making slide just often enough to take a step or two backward. I should probably impose some guidelines, or come up with a way to keep my brain on track. Anyone have good ideas on how to keep focused and not end up treating the weekend as a “days off” free-for-all?

5 Reasons to Ditch Energy Bars [Organic Authority]

 

They’ve infiltrated virtually every supermarket, convenience store, gym, yoga studio and even sporting goods stores. Energy bars are synonymous with healthy, quick and energizing food for these modern times, relied upon by millions for a fast, waxy-cardboard-esque-quasi-tasty boost of calories, protein and carbs. But before you power through your next Power Bar, have you considered these five reasons to ditch energy bars?

  1. Protein isolates: One of the most common ingredients in energy bars is isolated protein. Whether soy or whey, protein isolates are often extracted with chemical solvents like hexane—a polluting toxin linked to cancer. Soy, often genetically modified, contributes to the destruction of the Amazon rainforest and can have negative effects on hormone levels. Many conventional whey proteins have been found to contain heavy metals and toxins resulting from antibiotics, hormones and other drugs routinely fed to dairy cows.  
  2. Sugar: While they sound healthier than, say, a cookie, energy bars can contain as much—or more—sugar than common snack foods. For example, one Luna bar contains almost as much sugar as three Oreos!
  3. Fractionated oils: Stabilizers are common ingredients in energy bars. Fractionated oils can contain nearly 90 percent saturated fat. While not as bad as hydrogenated oil, it is an unhealthy option; and fractionated palm kernel oil is often sourced from conflict regions where slave labor is common.
  4. Preservatives: Fact: Freshness means “not preserved,” but processed foods contain preservatives to produce a fresh-tasting and “un-stale” product… confusing, right? And what’s worse, certain preservatives have been linked to allergies, neurological and behavioral issues, and certain types of cancer.
  5. Packaging: While a little foil-wrapped bar might appear convenient, packaging waste takes a huge toll on the planet, sucks up resources like fresh water and contributes to pollution.

So… instead of spending $2-$4 every time you need a quick energy boost, try sating yourself with super protein rich and energy-packed nuts like almonds, walnuts or Brazil nuts. Or, make a quick chia seed porridge, which will keep you feeling full and energized for hours at a fraction of the cost of an energy bar. Nature also makes a number of tasty energy “bars,” although they come in much more exciting shapes and colors like Orange, Granny Smith Green, Blueberry or Nectarine. Dried fruits are also an easy, yummy, munch-on-the-go snack that can fuel you with flavor and fiber. And making your own energy bars from scratch with seeds, oats and healthy proteins like hemp can be a fun way to make sure you get pure energy… and nothing else.

Keep in touch with Jill on Twitter @jillettinger

For me, it’s the last paragraph that really hits home. There are so many other options requiring less money and no additional effort!

Bars of all sorts are INCREDIBLY OVERPRICED, because so many people are willing to pay for convenience. Companies put “healthy” or “all natural” on the label to convince us that this UN-natural processed substance counts as food. Besides, since so many of them have significant sugar, I end up craving them like I would real Oreos! 

Ironically, I’ve chosen to actually pay more in order to buy Larabars, which I keep in my gym bag and cupboard but reserve for emergencies only. For a while I was in love with the new Balance Nimble bar, with balanced macros, but had to ditch them when I realized they were exacerbating my love for sugar (in addition to all the other downsides of bars).

Check it out! So, I’m ignoring the scale until the end of the challenge (25th), and just focusing on being consistent with food and workouts. Looked down though, and noticed these jeans are even getting loose in the thighs- when I’m sitting, no less! Granted, they need to be washed, but they’ve never been this way before, so I’m going to take it as motivation, and work my way to NEW jeans post-challenge! :)
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Check it out!

So, I’m ignoring the scale until the end of the challenge (25th), and just focusing on being consistent with food and workouts. Looked down though, and noticed these jeans are even getting loose in the thighs- when I’m sitting, no less! Granted, they need to be washed, but they’ve never been this way before, so I’m going to take it as motivation, and work my way to NEW jeans post-challenge! :)

A post-paleo world

Had a great discussion with my fiance on Friday about what we want to eat in two weeks when the paleo challenge is over. We decided to add back in legumes, honey, brown rice and whole-wheat pasta. Small amounts (less than half a serving at a time) of dairy and sugar will also be allowed (butter, parmesan cheese on top of fish, low-fat feta in my eggs etc). We also decided to not have any eating out restrictions, as long as what we order fits in our plan for the day.

The biggest divider in our future eating content-wise will be between food that comes into the house, and food that doesn’t. If we don’t bring home any frozen meals or any food that’s not nutrient-dense, those things won’t be a significant part of our diet. And if we’re eating healthy at home, we carry those habits with us when we order lunch or eat out for dinner.

Scale stagnation: The question of calories

So, it’s been two weeks since I saw any progress on the scale. Or felt like I was leaning up. What was working is no longer. Scale read 147 this morning. I’ve been really good with eating (one evening of paleo-time-off pigging out for the Super Bowl is not responsible), but now I have to decide on a course of action. Do I:

  1. Continue as I have been and assume that progress is being made even if I’m not seeing it.
  2. Cut back on calories further.
  3. Bump up calories.
  4. Other.

Right now I’m going with 4. Today and tomorrow I’m going to eat with a goal of about 1800-2000 calories, and try not to eat anything that had been my routine (or at least at a different time of day). Today I’m going to try to go for comparatively more fat (good fat- nuts etc), and tomorrow I’ll try to do heavy carbs (veggies here I come!). Sunday, I’ll start alternating between 1300 calorie and 1600 days instead of 1450 across the board.

The tricky thing is that 1450 feels like it should be right. It’s just enough that I feel well fueled to work out, and don’t ever feel hungry. I feel like If I were to try for 1300 or so on average (option number 2) that I won’t be functioning as smoothly. And I don’t particularly like the idea of number 3, because where I am now seems like enough, and the idea seems like more of a gamble, in that less deficit would equal less weight loss.

Also going to try for MORE consistency. Read: more focus and precision on weekends. And MORE water. Because that can never hurt anyone. And MORE cardio. Woot.

So I could totally go for some RELIABLE info and ideas on leaning out (no pills, no about.com, supplement systems etc). I know there is no “right way”, but the more info I have the more I have to work with as far as finding what will work for me. Anyone out there in Tumblr-land have some good resources for losing that last 5-10 pounds?


Blueberries, cranberries and pomegranates, oh my!! When I’m eating for fuel, I’m much bigger on convenience and ease than gourmet flavor. So I’m deeply in love with the snack-size ziploc bags that let me portion out things like dried fruit, nuts and (when non-paleo) Goldfish. I write the portion on the bag in Sharpie so it’s easy to track later. I have my lunch bag, and in the morning I just toss in the food for the day. Tomorrow is: Protein shake in Blender Bottle (2 cups almond milk, 1.5 scoops powder) 4 oz grilled chicken seasoned w/ Kick’n Chicken 25g pumpkin seeds 33g of the above Craisins, dried blueberries and dried pomegranate Banana 3 carrots diced into bite-size pieces so I can eat them in class Apple
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Blueberries, cranberries and pomegranates, oh my!!

When I’m eating for fuel, I’m much bigger on convenience and ease than gourmet flavor. So I’m deeply in love with the snack-size ziploc bags that let me portion out things like dried fruit, nuts and (when non-paleo) Goldfish. I write the portion on the bag in Sharpie so it’s easy to track later. I have my lunch bag, and in the morning I just toss in the food for the day. Tomorrow is:

  • Protein shake in Blender Bottle (2 cups almond milk, 1.5 scoops powder)
  • 4 oz grilled chicken seasoned w/ Kick’n Chicken
  • 25g pumpkin seeds
  • 33g of the above Craisins, dried blueberries and dried pomegranate
  • Banana
  • 3 carrots diced into bite-size pieces so I can eat them in class
  • Apple

Reminders that are obvious, but necessary

Make the Portion and Calorie Cut

“Americans have completely skewed ideas about portion size. No other country on earth offers portions as enormous as the ones here. Honestly, go anywhere else in the world and order a meal. You’ll see the difference.

We’re conditioned to believe that more equals better. Just look at the endless marketing of fast food; we’re constantly encouraged to eat more in order to take advantage of a “bargain.” But what kind of a bargain are you getting if you’re eating 100 french fries in one sitting just to save a quarter you wouldn’t have spent in the first place? And the reality is that Americans are paying for this illogical thinking with their health and their lives.

Here are a few techniques you can use to keep your portions under control.

  • If you’re at home, use smaller plates. This creates the illusion of eating a bigger serving.
  • If you’re at a restaurant and you know the portions are going to be huge, ask the server to put half your meal in a doggie bag before it even hits the table. This saves you money as well as unnecessary calorie overload.
  • Share an entrée with your dining partner.
  • Make a new rule for yourself: Always leave something on your plate. This reminds you that you are in control of the food, not the other way around. A little bit of empowerment can go a long way!”
Link to the info on Jillian Michael’s website.
At the moment I’m weighing, measuring and tracking my eating. Ok, five days a week- but I’m trying for a minimum of six days this week! However, that’s not sustainable in the long term. The biggest things for me to remember above are TO DEFINE VALUE OF FOOD BY NUTRITION, and to ALWAYS LEAVE SOMETHING ON MY PLATE. I think the point Jillian makes about the latter is incredibly astute. It’s not so much about not eating all the calories you’re served, but working on eating what you are hungry for, not just what. Just because I ordered it and paid for it, does not make me better off eating the whole thing than leaving a bit behind. 

Almond Butter: We need to break up.

Dear Almond Butter,

You’re really great. You have a lot to offer- you’re even paleo-friendly! But things are too hot and heavy. We need to cool off. What I’m trying to say is… you can’t stay at the house any more. I’m sorry it had to come to this. It’s not you, it’s me. I just can’t be trusted when you’re around.

Love,

Me

Deception Diet: How Optical Illusions Can Trick Your Appetite

Buy smaller dishes. The average size of an American dinner plate has increased almost 23 percent since 1900, according to Wansink and Van Ittersum. They’ve shown that people using smaller dishes overestimate the size of their servings, even as they serve themselves less food. Contrasting colors between the food and dish, and between the dish and table, enhance the effect.

At Massachusetts General Hospital's cafeteria, moving water and diet beverages to eye level (above the dotted line) increased sales.
Mass. General Hospital Nutrition and Food Service

At Massachusetts General Hospital’s cafeteria, moving water and diet beverages to eye level (above the dotted line) increased sales.

Buy taller glasses. Another optical trick, the T-illusion, which you can try for yourself, affects the serving size of liquids. We tend to overestimate vertical lengths, compared with horizontal lengths. In aprevious experiment, Wansink and Van Ittersum asked people to pour equal amounts into a short, wide glass and a tall, skinny one. They found that even professional bartenders poured too much into the short, wide glass — but thought the underfilled tall glass held more.

Put healthy food at eye level in your kitchen. In 2010, the cafeteria at Massachusetts General Hospital adopted a green-yellow-red labeling system to indicate how healthy each food was. A few months later, they rearranged the shelves to place healthier items at eye level. Both changes increased purchases of healthy food.

“We were trying to make the default or the easy choice the one that was healthier,” says hospital researcher Anne Thorndike, who led the reorganization.

Color-coding might be overkill at home, but you can rearrange your fridge and cabinets to make healthy foods more visible and accessible, and keep unhealthy foods out of sight.

Avoid food porn. It should be a no-brainer that looking at images of delicious food will make you hungry, but science has finally proved it. Researchers in Germany found that looking at pictures of food increases levels of the hormone ghrelin, which makes us feel hungrier and eat more.

Use food coloring. Color affects taste, as our sister blog Shotsreported last year. We expect red things to be sweet, like ripe fruit. Cut a few calories by replacing some of the sugar in your recipes with red dye, a food psychologist recommends.

Eat with men. In October, The Salt reported that college students of both genders ate fewer calories in the presence of men than with women. Researchers speculate that social gender norms are to blame: Women may try to eat daintily around men, while men may feel less inclined to show off by pigging out if no women are around.

Adopt a mindful eating routine. OK, so this one isn’t subconscious. But several experts reminded The Salt that subliminal tricks only go so far. So slow down and pay attention to your food — and your appetite — as an additional defense against overeating.

-NPR’s The Salt blog (click for full text)

I do love my cheese. Except stinky cheese :P

Once this challenge is done, I plan to work on reducing the amount of dairy in my diet as much as possible. Eliminating it isn’t the goal; just cutting back on the role it plays in my diet. This isn’t because I think I will particularly be healthier without dairy (I have always eaten low-fat dairy, not full-fat), but holy crap does dairy usually push my buttons to eat too much of it! The more I push dairy into the “sometimes-food” category, the more encouragement I’ll have to think twice before adding sour cream to a dish, snacking on cheese, or succumbing to pizza (pizzzaaaaaaa mmmmmm).

This from The Greatist should help:

Quiet down, cheeseheads. Lactose intolerance can be a blessing, not a curse— especially with a few simple, healthy dairy substitutions at hand. Read on for our top 30 picks, guaranteed to satisfy that next big craving for the creamy, cheesy, and otherwise off-limits dairy products. Even non-lactards will want to dig in!

  1. Regular or smoked tofu for sliced mozzarella or provolone

    Believe it or not, sliced tofu can mimic the taste and texture of mozzarella and provolone cheese. Try it on sandwiches or crackers for a protein-packed snack with about half the calories and fat of its cheesy counterparts.

  2. Nutritional yeast for cheese

    Instead of topping those nachos with cheddar, try a sprinkle of nutritional yeast for a cheesy flavoring with less fat. The taste and texture may be a little bit different, but the creamy texture is pretty comparable.

  3. Soy, hemp, or rice-based “cheese” for cheese

    Le Cordon Bleu might not approve, but for vegan and lactose intolerant nibblers, these faux cheeses are a clutch alternative. Some even shred, melt, and stretch just like the real deal. Vegan pizza party, anyone?

  4. Plain soy yogurt for sour cream

    With just a fraction of the fat and calories of sour cream, soy yogurt makes for a healthy 1:1 swap. It may not be quite as thick and creamy (sorry, tacos), but it can still do the trick in dips and salad dressings.

  5. Pureed silken tofu for sour cream

    Break out the blender (or food processor if you fancy, huh!). Pureed silken tofu can deliver a thick, creamy consistency similar to sour cream— without the mega-dose of calories and fat. Too thick? Simply mix in a small amount of non-dairy creamer.

  6. Soy yogurt for yogurt

    Soy-based yogurt may not taste exactly like its dairy counterpart, but when it comes to texture, versatility, and even certain health benefits, there’s little to be missed. Look out for brands that contain probiotics to help support the body’s natural defenses.

  7. Unsweetened applesauce for butter

    It’s hard to imagine this fruity fall favorite could adequately replace the richness of butter. But applesauce lends just the right consistency plus a hint of sweetness— without all the fat. Try it in any sweet bread (like banana or zucchini), or in muffins, including pre-packaged mixes.

  8. Unrefined coconut oil for butter or lard

    Coconut oil can withstand some seriously high heat, making it a go-to for frying. And while it has a high amount of saturated fat, coconut oil may have some health benefits, including increased metabolism and immune system support.

  9. Olive oil for butter or lard

    An all-star staple in the Mediterranean diet, olive oil beats out butter or lard in recipes for those trying to avoid lactose and minimize saturated fats. The flavorful oil also packs a healthy dose of essential omega 3 fatty acids.

  10. Avocadopuree for butter

    Why not go green? They’re both fats (albeit very different fats) and have nearly the same consistency at room temperature. The creaminess and subtle flavor of the avocado works especially well in fudge brownies and dark chocolate desserts. Check out this recipe for an idea of the right proportions for baking.

  11. Mashed bananas for butter

    The creamy, thickening-power of mashed banana acts the same as avocado in terms of replacing fat in baked goods. The consistency is ideal, plus the bananas add a healthy dose of potassium and fiber.

  12. Prune puree for butter

    Miss those chocolaty cakes, cookies, and cupcakes? Turns out a half-cup of pureed prunes (yes, prunes!) can replace a cup of butter in most baking recipes. Just follow these simple steps to get the puree down pat.

  13. Hemp, soy, rice, oat, or almond milk for cow’s milk

    Perhaps one of the simplest switches, these milk alternatives can stand in for cow’s milk without the bat of an eye. And while some might taste slightly sweeter than cow’s milk, they can actually be lower in sugar! Just be sure to go for unsweetened and unflavored varieties, and for some extra vitamin D and calcium, try the fortified kinds.

  14. Soy milk for buttermilk

    While soy milk can sub pretty seamlessly for buttermilk, to bring out the same sour, tangy flavor,the trick is adding an acid. For every cup of soy milk, try adding two tablespoons of apple cider vinegar and/or lemon juice.

  15. Coconut, potato, rice, or soy milk powder for powdered milk

    Got powdered milk on that recipe? Hit the baking aisle for one of these simple substitutions. Whilesoy milk powder may be easiest to come across, coconut, potato, and rice milk powder all do the trick (with the same 1:1 ratio).

  16. Coconut milk for evaporated milk

    The distinct flavor may be best for desserts, but coconut milk can sub in for evaporated milk ounce-for-ounce. Let the bake-off begin!

  17. Coconut milk for cream

    No soup for you? Coconut milk is a great substitute for heavy cream in soups and stews. And don’t be turned off by the word “coconut”— it doesn’t taste like the sweetened shredded kind!

  18. Coconut cream for half-and-half

    Later lactose. Making a tasty (and digestible!) alternative to half-and-half is easy to do. Check outthese simple steps to whip up your own half-coconut cream and half-soy milk blend.

  19. Tofu spread for cream cheese

    When a bagel without cream cheese seems incomplete, seek out its dairy-free doppelganger, the tofu spread. With about half the fat of regular cream cheese and twice the protein, this is one extra that’s OK to schmear on.

  20. Flavored tofu spread for chip dip

    Every chip needs a dip— but not necessarily a heavy, cream-filled one. Luckily, there are plenty of tofu spreads that can double as dips, including flavors like French onion, garden veggie, and garlic and herb.  Feeling extra adventurous? Try making your own— like this vegan sun-dried tomato spread.

  21. Baba ganoush for spinach and artichoke dip

    Sure, the veggies are different, but this simple mashed eggplant dish has the same chunky, hearty texture of the heavier cream and cheese-filled dip. Scoop it up with pita chips, crackers, or raw veggies for a lower calorie snack.

  22. Soy protein powder for whey protein powder

    Craving protein in powdered form? Since going dairy-free rules out the popular whey protein powder(derived from milk), opt for soy protein powder instead to mix into shakes, smoothies, cookie batter, and more.

  23. Certified Kosher deli meats for standard cold cuts

    Probably the last place you’d expect to encounter dairy? The deli counter’s cold cuts are sometimes injected with casein, whey, or other dairy derivatives like butter to enhance flavor (ick, we know…). To stay on safe side, look for meats labeled “Kosher,” which should be dairy-free.

  24.  Coconut milk ice cream for gelato

    While there’s nothing quite like the smooth and creamy Italian specialty, coconut milk “ice cream”offers a similar richness, with nearly 100 fewer calories per serving. Just remember this non-dairy alternative is high in saturated fat, so be sure to pass the pint around.

  25. Banana “ice cream” for ice cream

    Ice cream made from only frozen bananas? Yes please! This is one naturally sweet and dairy-free recipe that’s sure to have you scratching your head— while scooping up seconds. Extra potassium, people!

  26. Sorbet for sherbet

    These two scoopable treats may start with the same three ingredients (pureed fruits, sugar, and water) but sherbet also adds in milk, gelatin, or egg whites. Feeling fruity? The dairy-free option averages about 70 to 80 percent real fruit per 4-ounce serving.

  27. Soy, rice, or hemp-based “frozen yogurt”for frozen yogurt

    Who isn’t temped by the tart and twisty fro-yo? Lactose intolerant folks can still get in on the action with some equally tasty soy-based alternatives. Find them at the most supermarkets and some specialty fro-yo chains.

  28. Rice milk chocolate for milk chocolate

    Chocoholics, rejoice! Rice milk chocolate can satisfy most cravings for the milky stuff, and it’s completely dairy-free. There are even rice milk chocolate bars for an on-the-go treat.

  29. Dark chocolate for milk chocolate

    Go ahead, take a trip to the dark side. Not all dark chocolate is lactose-free, though, so always check the label. Look for brands that contain just cocoa butter, cocoa liquor, lecithin (usually soy-based), and sugar. For snacking, try dark chocolate with 50 percent cocoa— just enough sweetness to satisfy that sweet tooth. For baking, semi-sweet and bittersweet tend to work best.

  30. Carob chips for chocolate chips

    For those who want to avoid dairy and added sugar, unsweetened carob chips are a simple substitution for chocolate chips in baking and trail mixes. Plus, they pack a healthy dose of dietary fiber, protein, calcium, and iron.

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