I found this an excellent article about eating meat. 49 years of eating meat, loving it in all it's bad forms. Tacos, pepperoni, ribs, chicken and many more that I ate. Maybe in my next 50 years I can eat healthy.
Although some historians and anthropologists say that man is historically omnivorous, our anatomical equipment teeth, jaws, and digestive system favors a fleshless diet. The American Dietetic Association notes that "most of mankind for most of human history has lived on vegetarian or near-vegetarian diets."
And much of the world still lives that way. Even on most industrialized countries, the love affair with meat is less than a hundred years old. It started with the refrigerator car and the twentieth-century consumer society. But even with the twentieth century, man's body hasn't adapted to eating meat. The prominent Swedish scientist Karl von Linne states, "Man's structure, external and internal, compared with that of the other animals, shows that fruit and succulent vegetables constitute his natural food." The chart below compares the anatomy of man with that of carnivorous and herbivorous animals.
When you look at the comparison between herbivores and humans, we compare much more closely to herbivores than meat eating animals. Humans are clearly not designed to digest and ingest meat.
Meat-eaters: have claws
Herbivores: no claws
Humans: no claws
Meat-eaters: have no skin pores and perspire through the tongue
Herbivores: perspire through skin pores
Humans: perspire through skin pores
Meat-eaters: have sharp front teeth for tearing, with no flat molar teeth for grinding
Herbivores: no sharp front teeth, but flat rear molars for grinding
Humans: no sharp front teeth, but flat rear molars for grinding
Meat-eaters: have intestinal tract that is only 3 times their body length so that rapidly decaying meat can pass through quickly
Herbivores: have intestinal tract 10-12 times their body length.
Humans: have intestinal tract 10-12 times their body length.
Meat-eaters: have strong hydrochloric acid in stomach to digest meat
Herbivores: have stomach acid that is 20 times weaker than that of a meat-eater
Humans: have stomach acid that is 20 times weaker than that of a meat-eater
Meat-eaters: salivary glands in mouth not needed to pre-digest grains and fruits.
Herbivores: well-developed salivary glands which are necessary to pre-digest grains and fruits
Humans: well-developed salivary glands, which are necessary to pre-digest, grains and fruits
Meat-eaters: have acid saliva with no enzyme ptyalin to pre-digest grains
Herbivores: have alkaline saliva with ptyalin to pre-digest grains
Humans: have alkaline saliva with ptyalin to pre-digest grains
Based on a chart by A.D. Andrews, Fit Food for Men, (Chicago: American Hygiene Society, 1970)
Clearly if humans were meant to eat meat we wouldn't have so many crucial ingestive/digestive similarities with animals that are herbivores.
Many people ask me, "If we weren't supposed to eat meat than why do we?". It is because we are conditioned to eat meat. Also, the ADA (American Dietetic Association) tells us that "most of mankind for most of human history has lived on a vegetarian or Lacto-ovo vegetarian diet.
A popular statement that meat eaters say is; "In the wild, animals kill other animals for food. It's nature." First of all, we are not in the wild. Secondly, we can easily live without eating meat and killing, not to mention we'd be healthier. And finally, as I have already shown, we weren't meant to eat meat. Meat and seafood putrefies within 4 hours after consumption and the remnants cling to the walls of the stomach and intestines for 3-4 days or longer than if a person is constipated. Furthermore, the reaction of saliva in humans is more alkaline, whereas in the case of flesh-eating or preying animals, it is clearly acidic. The alkaline saliva does not act properly on meat.
The final point I would like to make on how we as humans were not meant to eat meat is this. All omnivorous and carnivorous animals eat their meat raw. When a lion kills an herbivore for food, it tears right into the stomach area to eat the organs that are filled with blood (nutrients). While eating the stomach, liver, intestine, etc., the lion laps the blood in the process of eating the dead animals flesh. Even bears that are omnivores eat salmon raw. However, eating raw or bloody meat disgust us as humans. Therefore, we must cook it and season it to buffer the taste of flesh.
If a deer is burned in a forest fire, a carnivorous animal will NOT eat its flesh. Even circus lions have to be feed raw meat so that they will not starve to death. If humans were truly meant to eat meat, then we would eat all of our meat raw and bloody. The thought of eating such meat makes one’s stomach turn. This is my point on how we as humans are conditioned to believe that animal flesh is good for us and that we were meant to consume it for survival and health purposes. If we are true carnivores or omnivores, cooking our meat and seasoning it with salt, ketchup, or tabasco sauce would disguise and we as humans would refuse to eat our meat in this form.
Overall advantages of vegetarianism
You can indeed reap a lot of benefits by being a vegetarian and people have become more aware of the health benefits of being a vegetarian. Animal rights issues is only one of the reasons why people decide to go on a vegetarian diet. People are beginning to care more about the environment. However, the main reason why people go on vegetarian diet is because of health benefits.
Meat is not good for you as it clogs your thinking. This is especially true if you eat red meat; white meat has less fat compared to red meat. Excessive intake of fats into your body can result in having a high level of cholesterol. If you think that not eating meat is going to make you look scrawny or unhealthy please think again. Just imagine that cows, goats, gorillas, elephants, rhinoceroses and so on are all vegetarians (herbivores) but look at how tough these animals are, not to mention their life span which is longer compared to the carnivores (meat eating animals).
If you look at the chicken and vulture (carnivores), these animals eat just about everything and notice how unhealthy these animals look. The Chinese believe that the chi or life force in your body is less when you consume meat and so do the Indians with their ancient yogic principles, their life force was called prana.
The great Tai Chi masters of China were adept at preserving their chi, even if some of the masters were not vegetarians, they still had a balanced diet. It has now been scientifically proven that a balanced vegetarian diet is better compared to a diet that is taken with meat.
There are a lot of misconceptions about being a vegetarian; protein is one of the main topics of debate as a lot of people think that you can only get protein from meat. Vegetarians get a lot of protein, if they eat a variety of fruits, vegetables, grains and legumes. What vegetarians don't get is the excess protein of traditional American diet, excess that leads to kidney overload and mineral deficiency diseases.
A lot of people also think that a vegetarian diet is not a balanced diet. Vegetarian diets have a proportion of three macronutrients, which are complex carbohydrates, protein, and fat. Vegetarian food sources (plants) tend to be higher sources of most micronutrients. Another myth that needs to be clarified is the so-called lack of calcium among vegetarians. Many vegetables, especially green, leafy ones, have a good supply of calcium. The truth is that vegetarians suffer less from osteoporosis (a deficiency of calcium that leads to weak bones).
It is not my intention to force people to become vegetarians. However, vegetarianism is my answer to complete health and wholeness. The three issues to consider in regard to vegetarianism are: spiritual, mental, and physical (nutritional).
The spiritually aspiring person attempts to work on his/her self. The purpose of spiritual growth is to move away from the animal nature into the more human nature that God intended for us to have. Meat eating inhibits this. Again, the same science that sometimes attempts to ignore the existence of a force higher than man also has proved, in the laboratory, that aggression levels are much higher in meat eaters than non-meat eaters! The animal instincts become more powerful every time you eat meat. Another spiritual aspect of being a meat eater is when one must question the necessity and the method as well as the karma of killing animals. However, everyone has their own mores which they must determine for themselves. It is not the purpose of my dissertation to force a specific moral behavior on anyone. Most spiritual people believe auras. Kirilian photography shows us that a force field remains around dead or amputated tissue. You adopt that animal aura when you eat a dead animal. Fruits and vegetables have a higher vibrational aura than animal products. Is it not personal evolution that the spiritual candidate is interested in? If so, meat eating is urgently prohibited.
“You are what you eat”, is a slogan that I love to use to show the mental aspect of vegetarianism. When animals are slaughtered, fear and aggression enzymes are shot into their cells from their glands and other organs, just as in humans, and are part of the dead carcass that goes on to the food store. They remain in the meat until the consumer ingests those same enzymes, which are molecularly very similar to those found in humans. Fruits and vegetables do not have emotions; therefore, when they are picked they do not release any emotions cells prior to digestion. The enzymes within fruits and vegetables supply the body with sufficient nutrients that will always uphold a healthy state of mind.
Fruits and vegetables are high in nutrients; the very thing the body needs to live a long disease and pain free life. The same cannot be said for meat. Nutritionally, the alkaline-based digestive system of humans will not properly break down substantial acid substances, the greatest of which is meat.
Colon cancer is rampant! This is caused by the slow evacuation and the putrefaction in the colon of the remains of meat. Lifelong vegetarians never suffer from such an illness. Many meat eaters believe that meat is the sole source of protein. However, the quality of this protein is so poor that little of it can ever be utilized by humans because it is incomplete and lacks the correct combination of amino acids, the building blocks of protein. Studies show that the average American gets five times the amount of protein needed. It is a common medical fact that excess protein is dangerous, the prime danger being that uric acid (the waste product produced in the process of digesting protein) attacks the kidneys, breaking down the kidney cells called nephrons. This condition is called nephritis; the prime cause of it is overburdening the kidneys. More usable protein is found in one tablespoon of tofu or soybeans than the average serving of meat!
Have you ever seen what happens to a piece of meat that stays in the sun for three days? Meat can stay in the warmth of the intestine for at least four days until it is digested. It does nothing but wait for passage. Often, it usually stays there for much longer, traces remaining for up to several months. Colonic therapists always see meat passing through in people who have been vegetarians for several years, thus indicating that meat remains undigested there for a long time. Occasionally this has been documented in twenty-year vegetarians!
Some vegetarians claim they are more satisfied after they eat. The reason for this is that there are fewer ketones (protein-digestive substances) formed when vegetable protein is digested. For many, ketones cause a trace amount of nausea which one normally interprets as a decreased desire for food due to this uncomfortable and slight degree of queasiness. Although the body calls for more food, the taste buds tolerate less. This is the danger of the popular high-protein diet substances on the market. This abnormally high level of ketones is called ketosis and refers to the state of starvation that the body incurs due to the inability of the appetite to call for nutrition. Most Americans who eat the wrong type of carbohydrates never recognize the high amount of complex carbohydrates required to overthrow this condition. Also, when the blood ketone level is too high, it results in abnormally acidic blood, called acidosis.
Tigers or lions who eat meat and grow strong on it have acid-based digestive systems. Our Hydrochloric Acid isn’t strong enough to fully digest meat. Also, their intestines are in a straight run of about five feet long, not twisted and turned, layer over layer, compacted into a small area like the human intestine, which is twenty feet long.
Meats are frozen for a long period of times. Some meat (especially poultry) is frozen up to two years. Cold temperatures do not kill all species of bacteria. Worse than this, as it is shipped and stored, most frozen meat is thawed and refrozen many times. This is almost unavoidable.
Meat eaters suffer more frequently from various types of food poisoning than vegetarian eaters, so much so that statistics show that every American has had food poisoning on at least one occasion. When you've felt ill, out-of-sorts, had diarrhea, or were just a little sick to your stomach, no doubt you had not the slightest idea that you had been poisoned by scavengers living off the dead carcass you just ate.
Meat is costly and it is the most wasteful source of resources. When one removes meat from his or her diet, a whole new world of eating opens up. Cooking and preparing vegetarian style is no more time consuming than cooking meat. It costs less than half as much to eat vegetarian as it does to eat meat. There are excellent, nutritious, and easy to prepare vegetarian dishes that are Italian, Chinese, Indian, Mid-Eastern, French, Spanish, etc.
Additionally, one can enjoy many other foods that he has never tasted because of the meat craze. Most consumers have eaten no more than five or six varieties of beans and legumes — less than 10% of what is available and grains, including different appetizing types of wheat, nuts, and seeds. And they can be prepared very creatively!
In my opinion, there are far more benefits to becoming a vegetarian then there are becoming or staying a meat eater. Due to the fact that I was raised on meat, I have the wonderful experiences from both worlds. As a meat eater, I was constantly sick, tired, and overweight. As a vegetarian, I am healthy, full of energy, and maintaining a perfect weight. I love being a vegetarian and it shows. Because I wish the best for myself, it’s just second nature to want the best for others. From my past experience and research, going vegetarian is the best thing anyone can do for their mind, body and spirit.
Saturday, February 5, 2011
Friday, February 4, 2011
Weight Loss is there a quick fix?
Weight Loss is a side effect of good health. So, our focus should never be weight loss but optimum health.
There are thousands of businesses coming up with their weight loss programs. They are coming up with innovative ways of losing weight where we have to spend time, money and energy. Like one I was hearing about yesterday, yoga in high temperature room. This person tried that, very upbeat about it, telling me that this one really works, but he is too busy to go regularly. Let's not put down any of those. Let's not call any of those "fad", let's assume all of those works.
So what is the catch? In most of the cases the catch is "YOU". Good health being a lifelong process, while choosing weight loss program, you have to keep in mind the "YOU" factor. While enrolling in any program, take a step back, think about it. Can you really be committed to this program for rest of your life? If yes, possibly it would work.
There is no quick fix for good health. You have to follow the process for your entire life. Many of the programs works but people quit after a while, even after seeing results and feeling good. Why? They could not keep up the commitment. May be got married, new baby in the house, someone is sick, new job, a promotion and what not. Basically life happens.
So what's the remedy? Follow a simple process, that is fits in your busy life, inexpensive and that is no overnight miracle. This is possible only through the right information about food you eat, supplementation and active life. Good food is not always expensive, right supplementation is not rare and active life is easy. Active life doesn't call for gym membership but may be taking the staircase instead of elevator for few flights at a time. May be just parking the car little far at the parking lot or walking up to your colleague instead of shooting email when feasible. Simple methods may not be exciting "New and Improved" but works slowly but surely. You slowly change your lifestyle, one simple step at a time.
Tuesday, February 1, 2011
Taco Bell defends its mixture of seasoned meat
By BOB JOHNSON, Associated Press Bob Johnson, Associated Press – Tue Jan 25, 6:13 pm ET
MONTGOMERY, Ala. – Taco Bell officials on Tuesday rejected claims made in a lawsuit that the meat in their tacos, burritos and other products is not all beef. Taco Bell President Greg Creed said in a statement that the lawyers who filed the lawsuit got their facts wrong and that Taco Bell plans to take legal action against those making the allegations. He did not explain specifically what type of legal action Taco Bell might take.
"At Taco Bell, we buy our beef from the same trusted brands you find in the supermarket," Creed said. "We start with 100 percent USDA-inspected beef. Then we simmer it in our proprietary blend of seasonings and spices to give our seasoned beef its signature Taco Bell taste and texture."
The class action lawsuit filed Friday in federal court in California by the Montgomery law firm Beasley, Allen, Crow, Methvin, Portis & Miles claims the Taco Bell meat mixture contains binders and fillers.
An attorney for the law firm, Dee Miles, said Taco Bell saves money by adding fillers because the beef is the most expensive part of their products.
"It's giving them a competitive edge. It's an economic edge" over other companies that sell Mexican-style food, Miles said.
Miles said he wasn't concerned with Taco Bell's threat of legal action.
"We stand on the absolute facts as stated in the complaint filed in the Federal Court in California," he said.
Creed said Taco Bell is proud of the quality of its beef and identifies the seasoning and spice ingredients on its website.
According to that Web site, ingredients used to season the Taco Bell meat include salt, chili pepper, onion powder, tomato powder, oats, soy lectithin, sugar, soybean oil, garlic powder, yeast extract, citric acid and cocoa powder.
The lawsuit filed on behalf of Taco Bell customer and California resident Amanda Obney does not seek monetary damages, but asks the court to order Taco Bell to be honest in its advertising.
MONTGOMERY, Ala. – Taco Bell officials on Tuesday rejected claims made in a lawsuit that the meat in their tacos, burritos and other products is not all beef. Taco Bell President Greg Creed said in a statement that the lawyers who filed the lawsuit got their facts wrong and that Taco Bell plans to take legal action against those making the allegations. He did not explain specifically what type of legal action Taco Bell might take.
"At Taco Bell, we buy our beef from the same trusted brands you find in the supermarket," Creed said. "We start with 100 percent USDA-inspected beef. Then we simmer it in our proprietary blend of seasonings and spices to give our seasoned beef its signature Taco Bell taste and texture."
The class action lawsuit filed Friday in federal court in California by the Montgomery law firm Beasley, Allen, Crow, Methvin, Portis & Miles claims the Taco Bell meat mixture contains binders and fillers.
An attorney for the law firm, Dee Miles, said Taco Bell saves money by adding fillers because the beef is the most expensive part of their products.
"It's giving them a competitive edge. It's an economic edge" over other companies that sell Mexican-style food, Miles said.
Miles said he wasn't concerned with Taco Bell's threat of legal action.
"We stand on the absolute facts as stated in the complaint filed in the Federal Court in California," he said.
Creed said Taco Bell is proud of the quality of its beef and identifies the seasoning and spice ingredients on its website.
According to that Web site, ingredients used to season the Taco Bell meat include salt, chili pepper, onion powder, tomato powder, oats, soy lectithin, sugar, soybean oil, garlic powder, yeast extract, citric acid and cocoa powder.
The lawsuit filed on behalf of Taco Bell customer and California resident Amanda Obney does not seek monetary damages, but asks the court to order Taco Bell to be honest in its advertising.
Monday, January 31, 2011
Running on empty: the pros and cons of fasting
Starting up one again!
Fasting restricts calories and may benefit your body. Is it a safe way to lose weight?
Something about the way Americans eat isn't working -- and hasn't been for a long time.
The number of obese Americans is now greater than the number who are merely overweight, according to government figures released last month. It's as if once we taste food, we can't stop until we've gorged ourselves.
Taking that inclination into account, some people are adopting an unusual solution to overeating. Rather than battling temptation in grocery stores, restaurants and their own kitchens, they simply don't eat. At least not at certain times of the day or specific days of the week.
Called intermittent fasting, this rather stark approach to weight control appears to be supported by science, not to mention various religious and cultural practices around the globe. The practice is a way to become more circumspect about food, its adherents say. But it also seems to yield the benefits of calorie restriction, which may ultimately reduce the risk of some diseases and even extend life. Some fasters, in fact, ultimately switch from regular, if comparatively rare, periods of hunger to permanent deprivation. They limit calories all the time.
"There is something kind of magical about starvation," says Dr. Marc Hellerstein, a professor of endocrinology, metabolism and nutrition at UC Berkeley, who studies fasting.
Adds Mark P. Mattson, chief of the laboratory of neurosciences at the National Institute on Aging: "In normal health subjects, moderate fasting -- maybe one day a week or cutting back on calories a couple of days a week -- will have health benefits for most anybody." Mattson is among the leading researchers on the effects of calorie restriction and the brain.
Not all nutrition professionals see the merits of fasting. Some think of it as a recipe for disaster, setting up a person for binge eating and metabolic confusion.
Ruth Frechman, a registered dietitian in Burbank and spokeswoman for the American Dietetic Assn., says she frequently sees such extreme strategies backfire. "You're hungry, fatigued, irritable. Fasting is not very comfortable. People try to cut back one day and the next day they're starving and they overeat."
Researchers who study fasting and caloric restriction, however, say the body's hunger cycle ultimately adjusts.
And from a biological standpoint, they say, fasting can be helpful whether someone is overweight or normal weight.
Saturday, January 29, 2011
Top 5 Appetite Suppressants - Get Ready to Knock Off 10 Pounds in 2 Weeks!
Appetite suppressants can be great to help you lose weight so that you can get back in shape. Most people gain weight since they are not able to control their appetite and as a result they indulge in binge eating.
Here is a list of Top 5 Appetite Suppressants that can help you feel fuller so that you eat less ( mentioned here in the reverse order)
5. Almonds
Nuts like almonds can be great to reduce hunger between meals. Having them as a snack is a great way to beat hunger. They are a great source of healthy fats or Omega 3 fatty acids and are quite good for increasing blood circulation in your body as well. However, you need to watch the portion size while having them. Not just this, it usually takes about half an hour for such nuts to satiate hunger. Thus, you must have them when you are a little hungry and not when you are extremely hungry.
4. Water
Water helps you stay well hydrated. When you are dehydrated you feel tired and fatigued and most of the time you can mistake it for hunger. So, keep it in mind to drink enough water throughout the day. At least full glasses a day is what you need.
3. Wasabi
Trust me, it can be equally good as an appetite suppressant. It not only suppresses hunger but also helps prevent cancer and other diseases. So, the next time you go out for having sushi, make sure you add a little bit of wasabi to it
2. Oatmeal
Oatmeal is another great appetite suppressor. Have them for breakfast ant you will not feel hungry later in the morning. Hence, no cravings for a snack in between. Moreover, it is rich in fiber which is great for your digestion as well
1. Hoodia Gordnoii
Hoodia Gordonii is the most powerful appetite suppressor on the planet. It grows in the arid regions of Africa and has been used by the locals for thousands of years to beat food cravings and hunger pangs.
The core of this plant contains a molecule that is called P57 which is extremely powerful. It is 10000 times stronger than glucose and makes you feel fuller when you are not.
Though there are many hoodia pills in the markets, it is just a few that are 100% genuine and contain pure and unaltered hoodia powder. The only other ingredient that you should look out for in hoodia pills is Bioperine. This is because it can ensure faster absorption of hoodia into your body leading to better and faster results.
Good quality hoodia pills can help you knock off 5 pounds within a week. Many people have been able to lose up to 10 pounds within 2 weeks with such pills.
Here is a list of Top 5 Appetite Suppressants that can help you feel fuller so that you eat less ( mentioned here in the reverse order)
5. Almonds
Nuts like almonds can be great to reduce hunger between meals. Having them as a snack is a great way to beat hunger. They are a great source of healthy fats or Omega 3 fatty acids and are quite good for increasing blood circulation in your body as well. However, you need to watch the portion size while having them. Not just this, it usually takes about half an hour for such nuts to satiate hunger. Thus, you must have them when you are a little hungry and not when you are extremely hungry.
4. Water
Water helps you stay well hydrated. When you are dehydrated you feel tired and fatigued and most of the time you can mistake it for hunger. So, keep it in mind to drink enough water throughout the day. At least full glasses a day is what you need.
3. Wasabi
Trust me, it can be equally good as an appetite suppressant. It not only suppresses hunger but also helps prevent cancer and other diseases. So, the next time you go out for having sushi, make sure you add a little bit of wasabi to it
2. Oatmeal
Oatmeal is another great appetite suppressor. Have them for breakfast ant you will not feel hungry later in the morning. Hence, no cravings for a snack in between. Moreover, it is rich in fiber which is great for your digestion as well
1. Hoodia Gordnoii
Hoodia Gordonii is the most powerful appetite suppressor on the planet. It grows in the arid regions of Africa and has been used by the locals for thousands of years to beat food cravings and hunger pangs.
The core of this plant contains a molecule that is called P57 which is extremely powerful. It is 10000 times stronger than glucose and makes you feel fuller when you are not.
Though there are many hoodia pills in the markets, it is just a few that are 100% genuine and contain pure and unaltered hoodia powder. The only other ingredient that you should look out for in hoodia pills is Bioperine. This is because it can ensure faster absorption of hoodia into your body leading to better and faster results.
Good quality hoodia pills can help you knock off 5 pounds within a week. Many people have been able to lose up to 10 pounds within 2 weeks with such pills.
Friday, January 28, 2011
Wednesday, January 26, 2011
Healthy Snacks That Are Actually Bad For You
You know how some sneakers are specifically engineered for workouts and others, it turns out, are suited for nothing more than making fashion statements? Well, foods are like that too. Some are dressed up to look like they're good for you when in fact they're anything but. When you're trying to eat well, it can be maddening when unhealthful impostors-filled with sugar, fat, and sodium-undo your good work. Here's how to spot and stop seven of them.
Energy Bars
Just because they come in a tiny package that says they're loaded with vitamin and minerals, energy bars are not necessarily a healthy choice. In fact, "a lot of them are nothing more than glorified candy bars," says Sari Greaves, nutrition director for Step Ahead Weight Loss Center in New Jersey. "They can be packed with enriched white flour, high fructose corn syrup, and other sweeteners." Many are high in saturated fat, too, and low in fiber. "And if you eat them in addition to meals," says Greaves, "that's an extra 300 to 400 calories in your day, which most of us can't afford."
Eat Smart:
1) If you're replacing a meal with an energy bar, choose one with 200 to 300 calories; for a snack, shoot for 150 calories or fewer.
2) Opt for a bar whose ingredient list is short and begins with a whole grain such as brown rice, whole wheat, or whole oat flour.
3) Make sure your pick meets at least two of Greaves's requirements: fewer than 15 grams of sugar, less than 2 grams of saturated fat, at least 3 grams of fiber, and at least 5 grams of protein.
4) If you can't find one containing that much protein, add it yourself: Spread a low-calorie bar with a thin layer of peanut butter, or enjoy a glass of low-fat milk or a piece of low-fat string cheese with it. "Adding in the protein will help you feel more satisfied longer," says Greaves.
Granola
Given that we use the word "granola" to describe healthy, outdoorsy types, it's ironic that the yummy breakfast cereal is one of the least healthy ways to start your day. "Most have too much sugar and very little fiber. A healthy breakfast cereal should be the exact opposite," says Keri Gans, RD, author of the forthcoming "Small Change Diet" (to be published by Gallery Books in spring 2011, amazon.com). With all the sugar it contains, just one cup of granola can easily top out at 600 calories, a third of the average woman's daily allowance.
Eat Smart:
1) Gans recommends picking a cereal that has the same satisfying crunch as granola but contains more grams of fiber than sugar. Add a heaping tablespoon of nuts (try walnuts) and your favorite berry for sweetness.
2) If you just can't give up granola, sprinkle a small amount (less than a quarter of a cup -- that's how unhealthy it is!) over low-fat or nonfat plain yogurt with a handful of blueberries or a half-cup of sliced strawberries.
Smoothies
With so much fruit, how could a smoothie be a bad thing? Trouble comes to tropical paradise when a smoothie's main ingredient is fruit juice, which adds calories without providing any of the good-for-you fiber you get from the fruit itself. What's more, some smoothie spots use sugar-loaded sherbet or frozen yogurt to bump up flavor. "The average smoothie is going to provide enough calories for a meal-400 to 600-but not satisfy you like a meal," warns Gans. Which means you'll be adding on the calories later when hunger comes roaring back
Eat Smart:
1) On the go, opt for a low-fat yogurt and a piece of fruit.
2) At home, try Gans's recipe for a healthy smoothie: Blend a half-cup low-fat yogurt, a half-cup nonfat milk, one serving of fruit (such as a cup of frozen berries or a frozen banana), and a tablespoon of flax seed.
Vitamin Drinks, Sports Drinks, and Other Sweetened Beverages
A growing body of research suggests that ingesting added sugar from sweetened beverages increases the risk of developing chronic diseases such as heart disease and diabetes. In fact, the American Heart Association recommends we get no more than 6.5 teaspoons of added sugar daily. But most of us way outpace that. Between 1970 and 2005 the average American's intake of added sugars (cane sugar, beet sugar, high fructose corn syrup, honey, or agave) jumped by 20 percent, and most of that increase came from beverages. You probably consume 22 to 30 teaspoons of added sugar daily, which adds up to 350 to 475 empty calories every day.
Soda takes a lot of the heat, but the problem doesn't begin and end there. For instance, the 20-ounce bottle of SoBe Green Tea provides 15.5 teaspoons of added sugar-just one teaspoon less than a 20-ounce Coke. And a Minute Maid lemonade of the same size has a half-teaspoon more than a Coke. Gatorade and Vitamin Water may sound healthy, but a 20-ounce bottle of either exceeds your daily sugar allowance by two teaspoons.
Eat Smart:
1) In restaurants, ask for unsweetened beverages-like ice tea-and add in a zero-calorie sweetener such as Splenda, says Greaves.
2) Look for sugar-free versions of Vitamin Water and lemonade (like good ol' Crystal Light), and Gatorade's G2 reduced-sugar drink.
3) At home, make your own flavored water, adding in sliced cucumbers, oranges, berries, lemons, or limes. Looking for a boost of vitamins? Pop a multi with your water.
Fat-Free Foods
They sure sound good, but the problem with fat-free foods, says Greaves, is that "people view them as a ticket to eat more." Which is especially troublesome because when you take fat out of foods, something has to replace the flavor-and that something is generally added sugar and sodium. The right kinds of fats are actually essential to a healthy diet, providing flavor, reducing the risk of heart disease, and even picking up your mood, says Greaves. Furthermore, fat can help you feel full; many foods become less satisfying without it, which may lead you to eat more at your next meal.
Eat Smart:
1) Dairy products, such as milk, cheese, and yogurt, are typically high in saturated fat; choose fat-free or low-fat versions.
2) Ditto with commercially processed foods such as stick margarine and frozen meals, which are often high in trans-fats.
3) On the other hand, "sometimes one regular cookie is a better choice than eight fat-free cookies," says Greaves. It may be more likely to satisfy you and keep you from overindulging.
4) Always go with full-fat, natural peanut butter, which is rich in healthy polyunsaturated fats. Reduced-fat versions replace them with hydrogenated oils (which are high in trans fats) and sugar.
5) Fat-free salad dressings are loaded with sodium and sugar. Instead, mix two teaspoons of olive oil with lemon juice or flavored vinegar.
Salads
"I'll just have a salad" has become the universal slogan of the well-intentioned eater, but consider this: Some restaurant chains have salads on their menus that top out at 1,000 calories. And if you pick up a premade Caesar-salad kit at the grocery store you might as well have stopped into Burger King for a Whopper, says Greaves. The fact is, many salads are packed with unhealthy add-ins, such as cheese (100 calories in four dice-sized cubes), bacon bits, creamy dressings, and croutons. Nothing against a big bowl of healthy greens; it's the company they keep that's worrisome.
Eat Smart:
1) When you're dining out, always ask for dressings on the side. Dip your fork into the dressing first, then spear some greens.
2) At the salad bar, skip anything that's mixed with mayonnaise, such as tuna or egg salad. Choose grilled chicken breast, tofu, or a half-cup of chickpeas instead.
3) If you love cheese, dust a tablespoon of grated Parmesan over your salad before eating, to give it a lot of flavor with way fewer calories.
4) Instead of chopped ham or croutons, go for a tablespoon of slivered almonds or sunflower seeds for flavor and crunch.
5) At home, replace dressing with flavorful fresh fruit-such as pears or mandarin oranges.
Wraps
With little leaves of lettuce peeking out and slim slices of deli meats, wraps seem like a solid choice. But the flat breads that give the sandwiches their name can bring 300 calories to the table all on their own, says Marisa Moore, a spokesperson for the American Dietetic Association in Atlanta. By the time you add in some cheese, cold cuts, and a spread, you can be putting away a 700-calorie meal that feels more like a snack. Plus, wraps are often made from refined grains-which means they don't give you the fiber you need for a healthy lunch.
Eat Smart:
1) Check nutrition info, if it's available: A wrap made of whole grain is best. Barring that, look for the choice that's highest in fiber, which will help you feel fuller.
2) Eat only half of the sandwich for lunch, with a piece of fruit and a side of greens; save the other half for a post-exercise or afternoon snack.
3) Skip the cheese and choose avocado (which is full of heart-healthy fat) instead.
4) Pick Dijon or spicy mustard over mayonnaise.
5) Pile on extra veggies, such as green peppers, onions, lettuce, and tomatoes.
Energy Bars
Just because they come in a tiny package that says they're loaded with vitamin and minerals, energy bars are not necessarily a healthy choice. In fact, "a lot of them are nothing more than glorified candy bars," says Sari Greaves, nutrition director for Step Ahead Weight Loss Center in New Jersey. "They can be packed with enriched white flour, high fructose corn syrup, and other sweeteners." Many are high in saturated fat, too, and low in fiber. "And if you eat them in addition to meals," says Greaves, "that's an extra 300 to 400 calories in your day, which most of us can't afford."
Eat Smart:
1) If you're replacing a meal with an energy bar, choose one with 200 to 300 calories; for a snack, shoot for 150 calories or fewer.
2) Opt for a bar whose ingredient list is short and begins with a whole grain such as brown rice, whole wheat, or whole oat flour.
3) Make sure your pick meets at least two of Greaves's requirements: fewer than 15 grams of sugar, less than 2 grams of saturated fat, at least 3 grams of fiber, and at least 5 grams of protein.
4) If you can't find one containing that much protein, add it yourself: Spread a low-calorie bar with a thin layer of peanut butter, or enjoy a glass of low-fat milk or a piece of low-fat string cheese with it. "Adding in the protein will help you feel more satisfied longer," says Greaves.
Granola
Given that we use the word "granola" to describe healthy, outdoorsy types, it's ironic that the yummy breakfast cereal is one of the least healthy ways to start your day. "Most have too much sugar and very little fiber. A healthy breakfast cereal should be the exact opposite," says Keri Gans, RD, author of the forthcoming "Small Change Diet" (to be published by Gallery Books in spring 2011, amazon.com). With all the sugar it contains, just one cup of granola can easily top out at 600 calories, a third of the average woman's daily allowance.
Eat Smart:
1) Gans recommends picking a cereal that has the same satisfying crunch as granola but contains more grams of fiber than sugar. Add a heaping tablespoon of nuts (try walnuts) and your favorite berry for sweetness.
2) If you just can't give up granola, sprinkle a small amount (less than a quarter of a cup -- that's how unhealthy it is!) over low-fat or nonfat plain yogurt with a handful of blueberries or a half-cup of sliced strawberries.
Smoothies
With so much fruit, how could a smoothie be a bad thing? Trouble comes to tropical paradise when a smoothie's main ingredient is fruit juice, which adds calories without providing any of the good-for-you fiber you get from the fruit itself. What's more, some smoothie spots use sugar-loaded sherbet or frozen yogurt to bump up flavor. "The average smoothie is going to provide enough calories for a meal-400 to 600-but not satisfy you like a meal," warns Gans. Which means you'll be adding on the calories later when hunger comes roaring back
Eat Smart:
1) On the go, opt for a low-fat yogurt and a piece of fruit.
2) At home, try Gans's recipe for a healthy smoothie: Blend a half-cup low-fat yogurt, a half-cup nonfat milk, one serving of fruit (such as a cup of frozen berries or a frozen banana), and a tablespoon of flax seed.
Vitamin Drinks, Sports Drinks, and Other Sweetened Beverages
A growing body of research suggests that ingesting added sugar from sweetened beverages increases the risk of developing chronic diseases such as heart disease and diabetes. In fact, the American Heart Association recommends we get no more than 6.5 teaspoons of added sugar daily. But most of us way outpace that. Between 1970 and 2005 the average American's intake of added sugars (cane sugar, beet sugar, high fructose corn syrup, honey, or agave) jumped by 20 percent, and most of that increase came from beverages. You probably consume 22 to 30 teaspoons of added sugar daily, which adds up to 350 to 475 empty calories every day.
Soda takes a lot of the heat, but the problem doesn't begin and end there. For instance, the 20-ounce bottle of SoBe Green Tea provides 15.5 teaspoons of added sugar-just one teaspoon less than a 20-ounce Coke. And a Minute Maid lemonade of the same size has a half-teaspoon more than a Coke. Gatorade and Vitamin Water may sound healthy, but a 20-ounce bottle of either exceeds your daily sugar allowance by two teaspoons.
Eat Smart:
1) In restaurants, ask for unsweetened beverages-like ice tea-and add in a zero-calorie sweetener such as Splenda, says Greaves.
2) Look for sugar-free versions of Vitamin Water and lemonade (like good ol' Crystal Light), and Gatorade's G2 reduced-sugar drink.
3) At home, make your own flavored water, adding in sliced cucumbers, oranges, berries, lemons, or limes. Looking for a boost of vitamins? Pop a multi with your water.
Fat-Free Foods
They sure sound good, but the problem with fat-free foods, says Greaves, is that "people view them as a ticket to eat more." Which is especially troublesome because when you take fat out of foods, something has to replace the flavor-and that something is generally added sugar and sodium. The right kinds of fats are actually essential to a healthy diet, providing flavor, reducing the risk of heart disease, and even picking up your mood, says Greaves. Furthermore, fat can help you feel full; many foods become less satisfying without it, which may lead you to eat more at your next meal.
Eat Smart:
1) Dairy products, such as milk, cheese, and yogurt, are typically high in saturated fat; choose fat-free or low-fat versions.
2) Ditto with commercially processed foods such as stick margarine and frozen meals, which are often high in trans-fats.
3) On the other hand, "sometimes one regular cookie is a better choice than eight fat-free cookies," says Greaves. It may be more likely to satisfy you and keep you from overindulging.
4) Always go with full-fat, natural peanut butter, which is rich in healthy polyunsaturated fats. Reduced-fat versions replace them with hydrogenated oils (which are high in trans fats) and sugar.
5) Fat-free salad dressings are loaded with sodium and sugar. Instead, mix two teaspoons of olive oil with lemon juice or flavored vinegar.
Salads
"I'll just have a salad" has become the universal slogan of the well-intentioned eater, but consider this: Some restaurant chains have salads on their menus that top out at 1,000 calories. And if you pick up a premade Caesar-salad kit at the grocery store you might as well have stopped into Burger King for a Whopper, says Greaves. The fact is, many salads are packed with unhealthy add-ins, such as cheese (100 calories in four dice-sized cubes), bacon bits, creamy dressings, and croutons. Nothing against a big bowl of healthy greens; it's the company they keep that's worrisome.
Eat Smart:
1) When you're dining out, always ask for dressings on the side. Dip your fork into the dressing first, then spear some greens.
2) At the salad bar, skip anything that's mixed with mayonnaise, such as tuna or egg salad. Choose grilled chicken breast, tofu, or a half-cup of chickpeas instead.
3) If you love cheese, dust a tablespoon of grated Parmesan over your salad before eating, to give it a lot of flavor with way fewer calories.
4) Instead of chopped ham or croutons, go for a tablespoon of slivered almonds or sunflower seeds for flavor and crunch.
5) At home, replace dressing with flavorful fresh fruit-such as pears or mandarin oranges.
Wraps
With little leaves of lettuce peeking out and slim slices of deli meats, wraps seem like a solid choice. But the flat breads that give the sandwiches their name can bring 300 calories to the table all on their own, says Marisa Moore, a spokesperson for the American Dietetic Association in Atlanta. By the time you add in some cheese, cold cuts, and a spread, you can be putting away a 700-calorie meal that feels more like a snack. Plus, wraps are often made from refined grains-which means they don't give you the fiber you need for a healthy lunch.
Eat Smart:
1) Check nutrition info, if it's available: A wrap made of whole grain is best. Barring that, look for the choice that's highest in fiber, which will help you feel fuller.
2) Eat only half of the sandwich for lunch, with a piece of fruit and a side of greens; save the other half for a post-exercise or afternoon snack.
3) Skip the cheese and choose avocado (which is full of heart-healthy fat) instead.
4) Pick Dijon or spicy mustard over mayonnaise.
5) Pile on extra veggies, such as green peppers, onions, lettuce, and tomatoes.
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