Food Sabotage; Part 1
To reach our fitness and health goals, we make perceived “healthy choices”, only to find out sometimes that they may have more sugar and salt than we thought. Often times this is especially true with ‘non-fat’ products. The products to monitor these issues with are:
1. Yogurt- Regular yogurt versus Greek yogurt. Plain flavored versus fruit flavored. Non-fat versus low-fat. One simple truth is that 0% Greek yogurt is a better choice than traditional yogurt. It has more protein and is nutritional worth a few extra calories.
If you just can’t get used to Greek yogurt’s tangy flavor, be weary of fruit-on-the-bottom traditional yogurt. They are loaded with added sugars which promotes belly fat (not typically why you’re eating yogurt) or people with Diabetes that need to control sugar intake. Take non-fat or low-fat plain yogurt, and mash berries or bananas into the yogurt and add a touch of honey and mix.
2. Milk- I choose to have non-fat milk but some people don’t like the consistency of it. Also check the salt content of different brands because it can vary.
3. Chicken- Seems like a great choice for lean protein but read the content label. Manufacturers sometimes inject chicken breasts with saline solution (salt) to extend shelf life and make them seem more-plump. When you are choosing chicken meat, white meat is the better choice if weight loss is your goal. Dark meat has less protein and more fat than white.
4. Peanut Butter- A great source of protein (in moderation), store brand peanut butter can be filled with sugar and high fructose corn syrup. Give organic almond butter a try, even testing nut butters that are ground right before you at organic markets such as Fresh Market. Then you know exactly what ingredients are in it.
Weight loss and a healthy living are achieved through a combination of regular exercise AND good food choices and portions. Trying to navigate through the maze of labels, claims and advertising can be maddening, but the payoff for that dedication will be increased energy and the peace of mind that you are striving for a healthier lifestyle.
Friday 04/20/12- Workout Diary:
Pliometric DVD- 55 min
Friday 04/20/12- Food Diary:
Organic steel cut oats (150 cal.)
1/8 cup blackberries, blueberries (30 cal)
protein shake with 1/2 cup pasturized egg whites (190 cal)
1 piece Ezekial bread with 1 tbls almond butter (183 cal)
1 small banana (57 cal)
2.5 oz roast chicken, whole wheat low-carb wrap, 1 tbls 0% Greek yogurt, 1 tbls mango salsa, 1/8 cup rinsed low-salt organic black beans, red sweet pepper, one romaine leaf (270 cal)
apple (57 cal)
4 oz prime rib (360 cal)
1 cup spagetti squash, dry, shredded parmesian (65 cal)
1 cup wilted spinach, garlic, EVOO (85 cal) *made at my request this way
1 glass red wine ( 100 cal)
Dessert- at home- I can control my eating better this way
1/2 cup 0% Greek yogurt, 1/2 cup bluberrries, 1/4 cup strawberries, 2 dollaps low-fast whip cream (140 cal)