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!

Paleo Summit: 23 Expert Presentations Over 8 days

So, I’ve made it clear that while I may find benefit in eating paleo for periods of time, I think it is an arbitrary and unsupported set of rules. When people ask if I would recommend that they try it, I usually say no. Without doing it as part of a group, I think there are better ways to get the same benefits with less cost and less risk.

That being said, I am all about discourse :). I don’t mind listening to things I disagree with, as long as they get me thinking. So while this specially selected group of “experts” will almost certainly all be more pro-paleo than you average industry expert, I bet they’ll have some points I agree with. And in the end, that’s my health goal.

I want to feed my body the food that will allow me to live a healthy life, accomplish my goals, and make me happy. I may end up following some rules from paleo, some ideas from the vegan-encouraging “Forks Over Knives”, some advice from my parents on Weight Watchers. Maybe Tosca Reno will have some thoughts that will be useful as well. I’m not looking for A way to eat- I’m working on MY way to eat.

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).

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. 

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.

Barefoot running.  It’s the latest and greatest. Or, the oldest and greatest, depending on how you look at it.  When I visited my parents for winter break, I downloaded a few of my dad’s hundreds of audio books onto my new iPod before we left. On the drive back to Colorado we listened to The Inside of a Dog (awesome!), and when that was done we started listening to Born to Run. It was near the end of the drive, so we only got through a few chapters. I’ve continued to listen to it on the treadmill though, instead of my usual workout playlist. And it has convinced me, as it clearly has many others, that I should try out a minimalist shoe, and see what I think. I’m lucky in that I’m not generally plagued by running injuries and have a decent natural stride (ok, for a recreational runner). I’m looking for a new shoe to use for CrossFit anyway though, and pretty much everyone I know who’s tried CrossFitting in a minimalist has raved about it. Is it because they paid the same amount of money for a quarter of the shoe? Who knows, but I’d like to try… It’s also encouraging that the additional research that has come out since the “craze” started continues to add support to the benefits of it.
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Barefoot running. 

It’s the latest and greatest. Or, the oldest and greatest, depending on how you look at it. 

When I visited my parents for winter break, I downloaded a few of my dad’s hundreds of audio books onto my new iPod before we left. On the drive back to Colorado we listened to The Inside of a Dog (awesome!), and when that was done we started listening to Born to Run. It was near the end of the drive, so we only got through a few chapters. I’ve continued to listen to it on the treadmill though, instead of my usual workout playlist. And it has convinced me, as it clearly has many others, that I should try out a minimalist shoe, and see what I think. I’m lucky in that I’m not generally plagued by running injuries and have a decent natural stride (ok, for a recreational runner). I’m looking for a new shoe to use for CrossFit anyway though, and pretty much everyone I know who’s tried CrossFitting in a minimalist has raved about it. Is it because they paid the same amount of money for a quarter of the shoe? Who knows, but I’d like to try…

It’s also encouraging that the additional research that has come out since the “craze” started continues to add support to the benefits of it.

Dynamic Stretching routine

From Florida State study, referenced in Sweat Science:

Ten movements, each 2 sets of 4 reps. Done in 15 minutes.

(a) Toe and Heel Walks: Walk on your toes toes for 4 steps, then walk on your heels for 4 steps to stretch the entire calf complex.

(b) Hip Series: Dynamically stretch the hip flexors and extensors by placing your hands on a wall with your arms fully extended so that your body is at a 45 angle (feet behind shoulders). In this position, lift one off the ground while bringing the knee to the chest and kick to the side before returning to the starting position. Alternate legs.

(c) Hand Walks: Stretch calves and hamstrings by beginning in a pushup position and walking your feet as close to your hands as possible with straight legs. As soon as knees bend significantly or feet meet hands, walk your hands back to a pushup position.

After the hand walks, do series of walking lunges, including (d) rear lunges, (e) side lunges, (f ) forward lunges, (g) a knee pull to the chest into a lunge, and (h) an ankle pull back to a lunge to focus on the quadriceps and gluteus maximus.

(i) Walking Groiners: Begin this movement in a pushup position and then bring one foot next to the same side hand or as close as possible. Instead of holding it- walk hands forward, bringing back foot to meet first foot, until you’re again in plank. Repeat with opposite foot.

(j) Frankensteins: Stand with your feet together and your arms extended straight out in front of you so that their arms are parallel to the ground. While walking, kick 1 leg up to touch the opposite hand to focus on the hamstrings. Alternate legs. You can also begin with arms down, and raise opposite arm straight out along with the kick.

“So the basic conclusion: if you’re really into stretching before a run, dynamic stretching will allow you to work on your flexibility without hurting your running performance.” I was introduced to dynamic stretching (hold stretch JUST to the point of feeling it, then release and repeat) by a great triathlete coach, and absolutely LOVE it. Really interesting to read a little science behind it. Glad to know that, unlike static stretching, it won’t hinder my performance, but will still improve my flexibility. Also lists and explains a dynamic stretching routine that I like :)  Click on the photo to link to the Sweat Science post.
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“So the basic conclusion: if you’re really into stretching before a run, dynamic stretching will allow you to work on your flexibility without hurting your running performance.”

I was introduced to dynamic stretching (hold stretch JUST to the point of feeling it, then release and repeat) by a great triathlete coach, and absolutely LOVE it. Really interesting to read a little science behind it. Glad to know that, unlike static stretching, it won’t hinder my performance, but will still improve my flexibility. Also lists and explains a dynamic stretching routine that I like :) 

Click on the photo to link to the Sweat Science post.

Although the different types of fat have a varied—and admittedly confusing—effect on health and disease, the basic message is simple: Out with the bad, in with the good. You can do this by choosing foods with healthy fats, limiting foods that are high in saturated fat, and avoiding trans fat. Here’s how to make it happen: Eliminate trans fats from partially hydrogenated oils.Food labels should say “0” (zero) on the line for trans fat; also scan the ingredient list to make sure it does not contain partially hydrogenated oils (food labeling laws allow food makers to have up to 0.5 grams of trans fat in a product but still list “0” on the line for trans fats). Fortunately, most food manufacturers have removed trans fats from their products. In restaurants, steer clear of fried foods, biscuits, and other baked goods, unless you know that the restaurant has eliminated trans fat (many already have). Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions, or just eating smaller amounts of full-fat dairy products, such as cheese. Don’t replace red meat with refined carbohydrates (white bread, white rice, potatoes, and the like). In place of butter, use liquid vegetable oils rich in polyunsaturated and monounsaturated fats, in cooking and at the table. Olive oil, canola oil, sunflower oil, safflower oil, corn oil, peanut oil, and the like are great sources of healthy fat. Eat one or more good sources of omega-3 fats every day. Fish, walnuts, canola or soybean oil, ground flax seeds or flaxseed oil are excellent sources of omega-3 fats. All you could ever want to know about why all fats are not created equal, click on the picture for the original Harvard School of Public Health article.
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Although the different types of fat have a varied—and admittedly confusing—effect on health and disease, the basic message is simple: Out with the bad, in with the good. You can do this by choosing foods with healthy fats, limiting foods that are high in saturated fat, and avoiding trans fat. Here’s how to make it happen:

  • Eliminate trans fats from partially hydrogenated oils.Food labels should say “0” (zero) on the line for trans fat; also scan the ingredient list to make sure it does not contain partially hydrogenated oils (food labeling laws allow food makers to have up to 0.5 grams of trans fat in a product but still list “0” on the line for trans fats). Fortunately, most food manufacturers have removed trans fats from their products. In restaurants, steer clear of fried foods, biscuits, and other baked goods, unless you know that the restaurant has eliminated trans fat (many already have).
  • Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions, or just eating smaller amounts of full-fat dairy products, such as cheese. Don’t replace red meat with refined carbohydrates (white bread, white rice, potatoes, and the like).
  • In place of butter, use liquid vegetable oils rich in polyunsaturated and monounsaturated fats, in cooking and at the table. Olive oil, canola oil, sunflower oil, safflower oil, corn oil, peanut oil, and the like are great sources of healthy fat.
  • Eat one or more good sources of omega-3 fats every day. Fish, walnuts, canola or soybean oil, ground flax seeds or flaxseed oil are excellent sources of omega-3 fats.

All you could ever want to know about why all fats are not created equal, click on the picture for the original Harvard School of Public Health article.

6. What are the best fruits and vegetables to eat if I want to lose weight? Which fruits and vegetables should be avoided? Chose a wide variety of vegetables and fruits every day, but don’t include white potatoes as a vegetable. Potatoes are a starch, and a rapidly-digested one at that; nutritionally, they have more in common with white bread and white rice than with other vegetables, and they should be eaten only occasionally. Go easy on fruits that are higher in carbohydrate, such as oranges, bananas, apricots, cherries, grapes, mangoes, pineapple and pears. Also, avoid fruit juices, since they contain a lot of sugary calories; choose whole fruit instead, since it has more fiber and will make you feel more full. Click on the photo to see the FAQ on weight control with Dr. Walter Willett, Harvard School of Public Health.
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6. What are the best fruits and vegetables to eat if I want to lose weight? Which fruits and vegetables should be avoided?

Chose a wide variety of vegetables and fruits every day, but don’t include white potatoes as a vegetable. Potatoes are a starch, and a rapidly-digested one at that; nutritionally, they have more in common with white bread and white rice than with other vegetables, and they should be eaten only occasionally. Go easy on fruits that are higher in carbohydrate, such as oranges, bananas, apricots, cherries, grapes, mangoes, pineapple and pears. Also, avoid fruit juices, since they contain a lot of sugary calories; choose whole fruit instead, since it has more fiber and will make you feel more full.

Click on the photo to see the FAQ on weight control with Dr. Walter Willett, Harvard School of Public Health.

"Organic" = good, "Natural" = useless

Here’s the rundown:

USDA organic seal= Let’s start with the big one—organic. Certified by the United States Department of Agriculture, “organic” is a label with layers. This umbrella term certifies that any animals used for meat were not fed antibiotics, hormones, and that produce was grown without pesticides and in a manner consistent with sustainable soil practices. It’s considered one of the most meaningful labels you can purchase. Hooray, organic!

However, it doesn’t address issues of humane animal husbandry—meaning even “organic” eggs may come from chickens which never see the sun.

All natural= Conversely, “natural” is considered one of the least meaningful labels.

Completely unregulated, any claims of “natural” should be regarded with skepticism. Corn syrup, sodium, and even many preservatives are technically “natural”—but that doesn’t make them healthy.

Cage Free/Free Range= Boo, cage free! Boo, free range! These are both terms with no backing, no verification, and almost no meaning. [See info here]

12 Unhealthy ‘health’ foods & what to try instead

Wow, some of these definitely surprised me. But all incredibly valid. Depends on what your goals are, but all relevant to me! 8, 10, and 12 are the ones that might have me thinking about changes. But also makes me feel even better about some of the things I already do (reading applesauce labels, & thinking of a wrap sandwich as two meals, for example)!

Some health-food masqueraders can fool even the savviest shoppers or people who pride themselves on their nutritional know-how. Those foods might be higher in fat, sugars, or calories, or lower in nutrients than you would think. Or they might have all sorts of stuff added to them that you don’t need.

The solution: keep in mind that just because a food is sold in a health-food store or section of the supermarket doesn’t mean it’s healthful. Here are 12 foods that may seem good for you but aren’t necessarily healthful. Plus, there’s advice on truly healthful alternatives from several nutritionists.* 

1. Vegetable chips—- These chips don’t count as a serving of veggies and could be high in calories and fat. Have some air-popped popcorn or dried veggies instead. Look for no added fat, salt, or anything else.

2. Applesauce—- Sweetened applesauce can have a lot of added sugar and calories.Unsweetened varieties can have half the calories. You can add some cinnamon to sweeten it up, or have a whole apple instead with extra fiber as a bonus.

3. Granola cereal—- There are about 400 calories in just a cup or 800 in a bowl. Have a bowl of an airy, oat-based cereal, like Cheerios, with a sprinkling of granola on top for extra crunch.

4. Trail mix—- One cup can contain almost 700 calories! And because it’s a tasty finger food, it’s easy to overeat. Try air-popped popcorn instead.

5. Turkey hot dogs—- A lot of turkey hot dogs are high in fat and they might contain high levels of sodium and nitrates. A turkey breast sandwich on whole grain bread is a better choice. But if you crave the hot dog, go for the version with the least fat.

6. Vitamin-infused waters—- They’re often loaded with sugar and sometimes caffeine. Try plain old water, with a squeeze from a lemon, a lime, or orange slices.

7. Wrap sandwiches—- They’re usually enough for two people—high in calories and sometimes high in fat, with the tortilla alone at 300-400 calories. Have a sandwich on whole-grain or whole-wheat bread. 

8. Banana chips—- Yes, they’re made from healthful bananas, but they’re usually fried in coconut or palm oil—unhealthy sources of saturated fat. So there can be 210 calories and 13 grams of saturated fat in a serving. Just have a banana. It’s half the calories and no fat.

9. Bran muffins—- Many bran muffins are huge with two servings in one muffin, often loaded with fat, sugar, and calories. Instead, have a bran cereal with low-fat milk and fresh fruit.

10. Frozen yogurt—- It has a health halo, but it’s high in sugar. Frozen yogurt generally has more sugar and less protein and calcium than plain yogurt. Beware of bottled smoothies too.Choose a light yogurt that’s lower in fat and calories than frozen yogurt, or a Greek yogurt with live active cultures.

11. Fruit snacks—- The amount of fruit in these snacks is often less than 10 percent. They are mostly just sugar. Try dried fruit like apricots or raisins, which contain more nutrients.

12. Couscous—- Regular couscous is processed and refined, like white pasta, with little nutritional value. Buy whole-wheat couscous, or choose a whole grain like quinoa or brown rice.

-And again, thanks goes out to one of my new favorite websites, GreenerChoices.org by Consumer Reports.

Eating well on a budget: Things to add to my shopping list

Some very budget-friendly foods that are top sources of important nutrients. Not all of them are super-relevant, to me at least (you’re not getting me near sardines for instance), but excellent reminding that while good eating is often more expensive than chowing on pre-made food, there are plenty of easy ways to make cost-conscious decisions.

My favorites? Cabbage, canned pumpkin, frozen blueberries and frozen turkey. Hmm, might even look for a way to combine the four…

                     

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