BACK TO THE BASICS: FOOD RULES 7&8

 

RULE #7

AVOID FOOD PRODUCTS CONTAINING INGREDIENTS THAT A THIRD GRADER

CANNOT PRONOUNCE

KEEP IT SIMPLE!

 

 

 

 

 

RULE #8

MR. PONNAN STATES THAT:

1.  FOR A PRODUCT TO CARRY A HEALTH CLAIM ON ITS PACKAGE, IT MUST FIRST HAVE A PACKAGE! SO RIGHT OFF THE BAT ITS MORE LIKELY TO BE PROCESSED RATHER THAN A WHOLE FOOD.

2. BIG MANUFACTURERS HAVE THE MEANS TO SECURE FDA APPROVED HEALTH CLAIMS FOR THEIR PRODUCTS AND THEN TRUMPET THEM AROUND THE WORLD.

3. BE AWARE OF MODERN FOOD PRODUCTS BECAUSE THEY TYPICALLY MAKE THE BOLDEST HEALTH CLAIMS (RED FLAG!). REMEMBER GOOD OLE MARGARINE, ONE OFTHE FIRST INDUSTRIAL FOODS TO CLAIM IT WAS MORE HEALTHFUL THAN THE TRADITIONAL FOOD IT REPLACED? TURNS OUT IT CONTAINS TRANSFATS THAT GIVE PEOPLE HEART ATTACKS.

THE HEALTHIEST FOOD IN THE SUPERMARKET, THE FRESH PRODUCE, DOESN'T BOAST ABOUT ITS HEALTHFULNESS, BECAUSE THE GROWERS DON'T HAVE THE BUDGET OR THE PACKAGING.

DON'T MISTAKEN THE "SILENCE OF THE YAMS AS A SIGN THAT THEY HAVE NOTHING VALUABLE TO SAY ABOUT YOUR HEALTH!"

 

COME BACK FOR FOOD RULES 9 & 10

 

 

BACK TO THE BASICS

 

FOOD RULES... 5 & 6

 

  

RULE #5

 

AVOID FOODS THAT HAVE SOME FORM OF SUGAR (OR SWEETENER) LISTED AMONG THE TOP THREE INGREDIENTS!

 

 

 

As Michael Pollan explains, labels list ingredients by weight, and any product that has more sugar than other ingredients has TOO much sugar. This isn't as easy as it seems since there are now forty types of sugar that can be used in processed food, including barley malt, beet sugar, brown rice syrup, cane juice, corn sweetener, dextrin, dextrose, fructo-oligosaccharides, fruit juice concentrate, glucose, sucrose, invert sugar, polydextrose, turbinado sugar, and so on. Other examples might include noncaloric sweeteners such as aspartame or Splenda, also need to be avoided, for reasons that cannot be explained, yet. Speculations say that they try to deceive the brain with the reward of sweetness, but it actually stimulates craving for even more sweetness, which could lead to weight gain rather than weight loss??

 

 

 

 

RULE #6

 

AVOID FOOD PRODUCTS THAT CONTAIN MORE THAN FIVE INGREDIENTS!

 

 

Mr. Pollan says that the specific number you adopt is arbitrary, but the more ingredients in a packaged food, the more highly processed it probably is.

 

NOTE 1: a long list of ingredients in a recipe is not the same thing; that's fine

NOTE 2: some products now boast, somewhat deceptively, about their short ingredient lists.

 

For example Mr. Pollan points out that Haagen Dazs has a line of ice cream called "five." That is great, but its still ice cream, same goes for the three ingredient Tostitos corn chips advertised by Frito Lay, but guess what they are still corn chips. More regarding these types of products are explained in rule 60, which covers treats and special occasions!!

 



SARA LEE 45 CALORIE MULTIGRAIN BREAD

These rules should provide some guidance and help you find a way to reduce highly processed foods (that have minimal nutritional value) in your diet! Along with that they should also help you discover a more healthy, energetic, and consistent diet that will allow you to stay active and maintain that positive, FUN, and vibrant YOU!

 

STICK around and check back in for more FOOD RULES!!

 

 

 

 

 



BACK TO THE BASICS: FOOD RULES 3 & 4

RULE #3

AVOID FOOD PRODUCTS CONTAINING INGREDIENTS THAT NO ORDINARY HUMAN WOULD KEEP IN THE PANTRY

                 According to Michael Pollan it is best if you try to stay away from the foods that are hard to pronounce such as ethoxylated diglycerides, cellulose, xanthan gum, calcium propionate, ammonium sulfate, etc. If you wouldn't cook with them yourself, WHY let others use these ingredients to cook for you? These types of chemicals are placed into foods to enhance shelf life, make old food look fresher then it actually is (practically tricking you into eating more!). All in all whether or not any of these additives pose a hazard to your health or not you must realize that these types of chemicals that can be found in many processed foods HAVEN'T been eaten by humans for very long, so it is suggested that they are avoided.

 

 

 

WHAT DOES YOUR PANTRY LOOK LIKE?

 

RULE #4

AVOID FOOD PRODUCTS THAT CONTAIN HIGH-FRUCTOSE CORN SYRUP.

 

                 Not because high fructose corn syrup (HFCS) is any worse for you than sugar...but because it is, like many of the other unfamiliar ingredients in packaged foods. Michael Pollan states that HFCS is actually a pretty reliable marker for a food product that has been highly processed. It typically is added to hundreds of foods that are not usually sweetened--breads, condiments, and many different snacks--therefore if you avoid products that contain it you will cut down on your sugar intake. NOW on another note Michael Pollan also suggests that we do not fall for the bait or the latest industrial scam: "products reformulated to contain no HFCS or real cane sugar." Somehow they make these claims trying to say that certain foods are healthier, but they are not. SUGAR is SUGAR!!





Referring back to Rule #1 and Rule #2 do you think that these RAINBOW pancakes would be something your great-grandma would recognize as FOOD?!

 

BACK TO THE BASICS: FOOD RULES

 

SELF-QUIZ

 

a. WHAT IS FOOD RULE #1?

 

b. WHAT IS FOOD RULE #2?

 

c. EAT OR NOT TO EAT...

DEL MONTE CANNED FRUIT or a FRESH BANANA?

 

 

KEEP CHECKING IN AS MORE FOOD RULES WILL BE COVERED!!

 

 

 

 

* FOR MORE INFORMATION CHECK OUT MICHAEL POLLAN'S BOOK: FOOD RULES

BACK TO THE BASICS IN 2013

FOOD RULES!!

 

 

A New Year has just begun and instead of analyzing all the different diets out there why not try going back to the basics. Michael Pollan offers some great food rules that won't eat your wallet or leave you hungry. Following his advice in his book "Food Rules," I would like to share some fun and inspiring ways to simply EAT!

 

 

PART 1

 

QUESTION: WHAT SHOULD I EAT?

 

ANSWER: RULE #1...EAT FOOD

 

 

This is easier said than done...right? Especially when there are thousands of new products that show up in your local supermarket/grocery store each year, all of which are trying to take your hard earned money. As Mr. Pollan states in his book, "most of these items don't deserve to be called food--I call them edible foodlike substances. They're highly processed concoctions designed by food scientists, consisting mostly of ingredients derived from corn and soy that no normal person keeps in the pantry, and they contain chemical additives with which the human body has not been long acquainted." Therefore most of the challenge today is how to tell between real food and industrialized foodlike items.

 

 

RULE #2

 

DON'T EAT ANYTHING YOUR GREAT GRANDMOTHER WOULDN'T RECOGNIZE AS FOOD.

 

Michael suggests that one should imagine their great grandmother or grandmother at your side as you walk down each aisle of the supermarket or grocery store. You stand together in front of the dairy case when she decides to pick up the Go-GURT Portable Yogurt tubes and has no idea what the plastic cyclinder of colored and flavored gel could be. Is it food or is it toothpaste? This is just an example of the foodish like products on the shelf that our ancestors would not recognize anymore as food. Therefore you want to try to avoid eating such complicated food products; go beyond the various chemical additives and corn and soy derivatives that they contain and search for something that great-grandma or grandma would put in her cart. Now if your great grandma or grandma was a terrible cook or eater you can substitute someone else's who you envy. :)

 

In the series of blogs to come I will cover more food rules  by Michael Pollan; starting off with how to navigate through the INGREDIENTS LABEL. So be sure to check back in!

 

We wish you a very Happy, Healthy, and Successful New Year!

 

All the BEST IN

 

 

Yours Truly,

 

 





TIS THE SEASON

10 WAYS TO ENJOY THE HOLIDAYS WITHOUT WORRYING ABOUT LOSING WHAT YOU HAVE GAINED

It is that time of year where the weather gets cold and that bed looks nice and warm and cozy. It is also that time where you have one holiday party after another and all of a sudden you have packed on an extra 10 pounds or so. Once you realize you have gained some extra weight you worry about getting back in shape in time for the competitive season or just try to get back what you had worked so hard for prior to the festive celebrations. The holiday season doesn't have to do this to you and your training unless you allow it to. Be proactive and choose to take control of the holidays instead of letting the holidays take control of you!

1. EAT FOUR TO SIX SMALLER MEALS RATHER THAN "SAVING" YOURSELF FOR THAT SPECIAL HOLIDAY MEAL

Not only do smaller, more frequent meals enhance metabolic activity, your less likely to binge on those holiday treats. The meal is not going anywhere so in order to help curb that appetite before the party, choose to snack on "heavy" foods or those that contain a high water content like broth based soups, fruits and vegetables. Studies show that people who eat light food that is high in calories, easily consume 1,000 calories without feeling satisfied. Therefore, substitute chips, crackers, rice cakes, and popcorn with fruits and vegetables to curb your appetite.

2. PLAN A WORKOUT BEFORE A HOLIDAY PARTY OR BIG MEAL

 In the one or two hours after intense exercise our bodies are more sensitive to the hormone insulin, which helps transport sugars to our depleted muscles. Therefore all those starchy carbohydrates found in mashed potatoes or sugars found in cranberry sauce and pumpkin pie would be great sources for glycogen replenishment. Then you have your ham or turkey which is a great source of protein that will allow you to repair damaged tissue. All in all our metabolism is heightened after hard effort/exercise, meaning that we are more effective at burning up those little undulgences that go along with holiday season. So keep training hard!!

3. IN CONTRAST TO OUR "SPORTS MENTALITY" TO PICK UP THE PACE, WHEN EATING, SLOW DOWN!!

It takes at least 20 minutes for our brains to signal that we are actually full, which means a slower eater will consume less calories before feeling full than someone who races through their meal. So instead of seeing who can finish their plate first, see who can finish their dish last.

4. REMEMBER THE LAW OF DIMINSHING RETURNS

Research has shown that we receive less pleasure the more of a particular food we eat. So rather than feeling like you have to eat a full serving of every dessert on that dessert tray, cut a small piece (bitesize) out of the ones that catch your eye or take a bite or two then share it with a friend or relative and receive 90 percent of the pleasure with 10 percent of the calories!

5. TAKE ADVANTAGE OF "NUTRITIONALLY DENSE" HOLIDAY FOODS

Many holiday food staples can supply our bodies with a multitude of health-enhancing nutrients and when consumed in moderation, can actually become year round nutritional staples. So be sure that during the holiday season you consume these health enhancing foods:

 a. Pumpkin:excellent source of beta carotene and iron

 b.Cranberries:contain 2 powerful flavonoids=quercetin & myricetin (prevention of artery disease)

 c.Turkey:significant source of B vitamins, selenium, and zinc      

 d. Sweet Potatoes: excellent source of beta-carotene, vitamin C&E

 e. Chestnuts:contain a good dose of fiber, vitamin C and folic acid

6. OFFER TO BRING A HEALTHY DISH TO HOLIDAY PARTIES

Offer to bring a vegetable platter with low fat dip, a colorful fruit platter with nonfat yogurt, pita chips with hummus, or even baked tortilla chips with chunky salsa!! You and others around you will appreciate your decision becaue you have now supplied the party with good nutritional options instead of which is better a cookie, brownie, or cheesecake?

7. TRY RECIPE MODIFICATION

 Making modifications to your favorite dishes to make them healthier and even tastier. Take muffins or  banana bread for example and replace the oil or butter with applesauce.

8. BEWARE OF LIQUID CALORIES, ESPECIALLY ALCOHOL

Alcohol actually contains almost as many calories per gram as fat. So when you combine alcohol with creamy or sweet mixtures you get even more calories. Alcohol also tends to lower our inhibitions, which means you can tend to be less careful with what and how much you eat at a party. So instead of reaching for your typical tempting beverage, spice things up and substitute a non-caloric drink like diet soda, water or spritzer into the mix.

9. DON'T "HANG OUT" AT THE APPETIZER TABLE WHEN SOCIALIZING AT A PARTY

In observational studies people who don't socialize by the appetizer tables are less apt to subconsciously pick at the food available. Therefore you want to make a conscious effort to position yourself away from the appetizer when catching up with family and friends.

10. USE A JOURNAL TO MONITOR YOUR TRAINING AND NUTRITION

Those who monitor not only their training but their food intake are successful because they hold themselves accountable in ways that develop good nutritional as well as training goals. They are then able to see patterns where certain foods gave them more energy than others as well as the foods that enhanced their performance. Anyway don't get caught up into fretting about food, instead try to focus on the social aspects of the holiday season and enjoy the company of friends and family.

*More information about healthy choices during the holiday season check out http://www.active.com

and other interesting articles by Kim Mueller!

ON-THE-GO

THERMOS OPTIONS

 

When packing a lunch either for yourself, your children, your spouse, etc. take into consideration that you have multiple options available to you. Do not limit yourself to just sack lunches or taking only dry food that won’t spoil because you don’t have a fridge. This is a great opportunity to take hot or cold lunches and snacks using a THERMOS!!

For those WARM days think of filling your thermos with these delicious and nutritious cold options:

1. Pasta Salad

a.       ½ cup whole wheat spiral pasta

b.      Chopped cherry tomatoes

c.       Chopped olives

d.      Chopped green and red bell peppers

e.       Light dressing of olive oil, salt, and pepper

f.        Sprinkle parmesan cheese

2. Yogurt

a.       Low sugar yogurt

b.      Add fresh fruit

c.       Add granola

3. Smoothies

a.       1 cup frozen berries

b.      1 cup orange juice

c.       1 cup baby spinach

*Green smoothies don’t need to be just for breakfast you can pour it in a thermos and keep it cold in an insulated bag. Just shake it up before lunch and then drink

4.      Juices

a.       1 peeled cucumber

b.      1 peeled orange

c.       ½ slice of ginger root

*Juicing, a great mid day pick-me-up to get some quickly absorbable nutrients

5.      Fresh Fruit

6.      Fresh Vegetables

7.      Cold Hummus dip with a side of pretzels, multigrain saltine crackers, celery, etc.

 

For those COLD days where you are on the go all day at sporting events, work, etc. here are some really quick and easy options:

 

 

1. Hot Cereal (oatmeal, cream of rice, or cream of wheat)

a.       ½ cup quick oats

b.      ½ cup coconut milk

c.       1 tablespoon brown sugar

d.      1 tablespoon raisins

2. Soup (chicken noodle, triple bean, tomato, broccoli, cream potato, black bean soup or even chili:

a.       1 pound lean ground beef

b.      1 cup chopped onions

c.       1 clove minced garlic

d.      1 14.5 ounce can chopped tomatoes or 2 cups chopped fresh tomatoes

e.       2-3 cups red kidney beans (cooked earlier)

f.        1 8oz can tomato sauce

g.       1 tablespoon chili powder

h.      Sprinkle of brown sugar

i.         Drop of Worcestershire sauce

*After browning the ground beef place everything in a pot and let it simmer 20-30 minutes. Either store it in a container in the fridge and heat it up before placing in thermos and taking it on the go.

3. Hot dips such as a hot, fresh artichoke dip with a side of pita chips, pretzels, carrots, etc.

4. Rice dishes: chicken fried rice, Mexican rice, or steamed rice with vegetables. Even add steak, shrimp, or tuna to your rice to shake it up a bit. If you decide to make fried rice here is a recipe that is easy:

a.       2 cups cooked rice

b.      1 10oz bag frozen peas and corn

c.       2 eggs blended together

d.      Leftover chicken or ham

e.       Low sodium soy sauce

                                                   i.      Cook all ingredients together in a skillet until peas and corn are heated through and eggs are cooked. Top with a little soy sauce for flavor.

    5. Sandwich fillings: fill thermos up with warm Sloppy Joe mix, cold chicken salad, or egg salad mix. On the side pack a couple pieces of wheat bread, pita, or a bun. If you decide on chicken salad combine:
              a. 2 cups shredded chicken
              b. 2 tablespoons plain yogurt
              c. 2 tablespoons chopped celery
              d.  ½ cup chopped grapes
              e.  Salt and pepper

FOOD THAT AFFECTS MOOD

MOOD FOOD

HAVE YOU EVER WONDERED WHY YOU MIGHT FEEL TIRED AFTER ONE MEAL, BUT ENERGIZED AFTER ANOTHER? WHAT IF YOU WERE TOLD THAT CERTAIN FOODS COULD IMPROVE YOUR MOOD?

THE KEY TO UNDERSTANDING THE CONNECTION BETWEEN FOOD AND OUR MOOD LIES IN LEARNING HOW THE BRAIN FUNCTIONS. TO SIMPLIFY IT, OUR BRAIN COMMUNICATES VIA CHEMICAL SUBSTANCES PASSED FROM ONE NERVE CELL TO THE NEXT. NOW THESE CHEMICALS ARE CALLED NEUROTRANSMITTERS AND ARE MADE IN THE BRAIN FROM THE FOOD WE EAT. THE NEUROTRANSMITTERS MOST SENSITIVE TO OUR DIET AND THAT PLAY A LARGE ROLE IN DETERMINING OUR MOOD ARE SEROTONIN, NOREPINEPHRINE, AND DOPAMINE.

DOPAMINE AND NOREPINEPHRINE ARE ALERTNESS CHEMICALS AND WHEN THEY ARE PRODUCED WE ARE ABLE TO THINK, REACT QUICKLY, FEEL MOTIVATED AS WELL AS STAY ATTENTIVE AND MENTALLY MORE ENERGETIC THROUGHOUT THE DAY.

SEROTONIN ON THE OTHER HAND IS A CALMING CHEMICAL AND WHEN IT IS PRODUCED FEELINGS OF STRESS AND TENSION DECREASE AND MOST PEOPLE WILL FEEL SLUGGISH, DROWSY, AND SLOWER ESPECIALLY WHEN REACTION TIME IS CONCERNED.

FOODS THAT MAKE YOU FEEL ALERT

THE BEST WAY TO FEEL ALERT IS TO CONSUME FOOD THAT CONTAINS PROTEIN, VERY LITTLE FAT, AND HAVE CARBOHYDRATES. MID DAY IS WHEN YOUR BRAIN’S SUPPLY OF DOPAMINE AND NOREPINEPHRINE IS BEGINNING TO DIMINISH. WHEN YOU SUPPLY TYROSINE (FOUND IN PROTEIN) YOUR BRAIN WILL BE READY TO PRODUCE ONE OF THE TWO ALERTNESS NEUROTRANSMITTERS.

    TOP FOOD CHOICES

              1. FISH

              2. POULTRY

              3. LEAN BEEF

              4. LOW-FAT COTTAGE CHEESE

              5. SKIM OR LOW-FAT MILK

              6. LOW-FAT YOGURT

              7. DRIED PEAS AND BEANS

FOODS THAT MAKE YOU FEEL CALM

EATING CARBOHYDRATES THAT ARE LOW ON THE GLYCEMIC INDEX WILL PROMOTE THE MORE FOCUSED AND CALMING SENSATION AND LESS OF THE SLEEPY, SLUGGISH FEELING. THE FOODS THAT ARE HIGH ON THE GLYCEMIC INDEX PRODUCE MORE SEROTONIN, WHICH MAKES YOU FEEL SLOW AND DROWSY

LOW GLYCEMIC FOODS INCLUDE: BROWN RICE, WHOLE GRAIN OR RYE BREAD, SWEET POTATO, WHEAT PASTAS, PITA

HIGH GLYCEMIC FOODS INCLUDE: SUGAR, WHITE BREAD, RICE CAKES, BAGEL, INSTANT RICE, BAKED POTATO

FOODS THAT MAKE YOU FEEL…

SMART: EGGS, MILK, LIVER, BEEF, PRUNES, OATMEAL

ALERT: APPLES, GRAPE JUICE, AVOCADOES, BROCCOLI, LEMONS

ENERGIZED: ORANGES, APPLES, SOY MILK, YOGURT, SUNFLOWER SEEDS, TUNA

HAPPY: SALMON, BANANAS, CHICKEN LIVERS

SEXY: NUTS, CHOCOLATE

IF YOU DON’T WANT TO FEEL TIRED, SLOW, OR DROWSY AVOID…

1. LARGE, HIGH FAT MEALS

2. THE BREAD FIRST HABIT

3. EATING TOO LITTLE

4. CONSUMING TOO MUCH ALCOHOL OR COFFEE

IF YOU WANT TO FEEL ENERGIZED FOCUS ON…

1. EATING AT LEAST ONE IRON RICH FOOD PER DAY

2 DRINKING EIGHT 8OZ GLASSES OF WATER PER DAY

3. STARTING WITH BREAKFAST AND REALLY MAKING AN EFFORT TO CONSUME THREE MEALS PER DAY