11/04/15- Paula's Eating/Exercise Journal: Friday

by Paula (Clean Eating Expert) 5. November 2014 06:51

Halo Effect- Part 2:

Yesterday we touched based on product marketing for gluten free, low-fat, fat-free, whole grain, and organic products, and how those manufacturers are training you to believe their marketing campaigns for their products.

This phenomenon is called the Halo Effect. It leads many consumers to falsely believe that by eating these products that are marketed as “nutritionally better for you”,  you can eat more of them without gaining weight.  This idea does not hold true for most products:

Gluten Free- These products typically have a higher price tag.  They do help those with celiac disease, but only one person in 333 actually has diagnosed Celiacs.  These products will not help you lose weight.  They are often higher in calories and lower in fiber as regular whole grain products with extra sugar and fat for flavor.  Be a concerned consumer with these products.

Low-fat/Fat-free- You can’t eat more just because it says fat-free.  Many low-fat products have as many calories as their full-fat counterparts.  Read the labels for serving size and calorie count.  Don’t be afraid of healthy fats.  They help you feel full longer.  You also need healthy fats for your internal system to run properly.  Omega 3 fatty-acids (like those found in walnuts, salmon and flaxseed) and monounsaturated fats (almonds, olive oil, sesame seeds) are healthy and help reduce HDL cholesterol.

Whole Grain- Check the ingredient list and check for words such as 100 % whole grain vs. mad e with whole grains.  Don’t be fooled.  Look on the ingredient list for whole-grain products with at least four grams of fiber.

Organic- Organic is not always better for you.  Spending the extra money on organic milk is important.  Organic meats are more controversial.  Read the literature and decide how often you are eating them.  Organic produce contains less pesticides, but some products are more likely to be absorbed by the fruit or vegetable than others.  This list can be found on nutrition web sites (too long to list).  If you choose to buy organic, look for the seal of the USDA to make sure that the products are certified organic.

The bottom line is that you have to be an educated consumer.  Understand that the less-processed products are the better they will be for you (clean eating). Know that low fat or gluten-free doesn’t mean you can double your portions and reach your weight goals.  There are no easy fixes.  Eat clean foods, use clean eating tools to manage portions and read labels.

Friday 11/04/11- Workout Diary:

Stretch DVD- 45 minutes

ab DVD- 15 minutes

Friday 11/04/11- Eating Diary:

7 am- 4 egg whites (67 cal)

2 oz. oatmeal ( dry weight) (221 cal)

11 am- protein shake (160 cal)

2 p.m.- 5 oz halibut (144 cal)

3 oz brown rice ( 101 cal)

8 oz green vegetables ( raw or steamed) (88 cal)

1/2 tsp uda or flax oil ( 65 cal)

6 p.m.-

5 oz salmon marinated in o.j, honey and lite soy sauce (249 cal)

1 cup grilled zuchinni, mushrooms, yellow squash, 1/2 oz. fat free feta (124 cal)

1/2 cup cooked barley, chicken broth, onions, pine nuts (128 cal)

8 p.m.-5 oz. Shrimp (broiled) (145 cal)

3 oz beans, Adamame (frozen then thawed) (144 cal)

8 oz greens (assorted) ( 88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)


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Paula's Healthy Living

Comments (2) -

Chris Nolan
Chris Nolan
11/5/2015 11:11:09 AM #

Paula, this information is very helpful. I especially appreciate the Eating Diary and look forward to following it. It most certainly more challenging to stay fit after 50 and exercise is only a part of the equation. I enjoy working out 3 or 4 times a week, but I'm quickly learning that healthy and clean eating is just as, or more, important and likely the best form of personal health care. I'm grateful to have discovered you!  

11/9/2015 10:01:14 PM #

Thanks Chris!  I have found how important eating whole foods is to my energy evel and my ability to reach my desired exercise/fitness goals.  When I have a weak moment and eat some onion rings or heavy dessert, I don't feel well soon after.  The increase in obesity, diabetes and weight related illnesses in the US is testimate to that.  I really enjoy the feedback and hope to hear positive (or helpful criticism)comments from you again.  -Paula

Comments are closed

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