All About Food Choices!
Friday, April 17, 2009
Well, when it comes down to losing weight, we all know that food is a big factor in that weight loss. Yes, calories in calories out is the key. To lose weight, you need to eat less and/or burn off more calories than it takes to sustain your current body weight. For example, for me, based on my exercise regimen, it takes anywhere from 1800-2200+ calories per day to maintain my current weight (depending on which online BMR calculator I use .. they are not all the same!). I don't want to lose any weight so I can eat that many calories per day. If I wanted to lose weight, than I would have to eat less calories OR eat less & exercise more to reduce my calorie count to lose weight. See this post to help you with that: "Diet" Help. Now, it always helps to eat healthy. I know they say it is all about calories but all I can say is that my body looks a lot better & leaner when I eat cleaner even if the calories are the same! I have experimented with this so.....
Anyway, I read a number of articles today about food choices & wanted to share them with you so you can make better choices for your short & long term weight loss goals. Here we go!
Bread: I love bread & there are so many choices out there. I know many of you shun bread but there are good choices with lower calories, minimal fat, good protein & fiber as well! I actually eat at least 3 pieces a day and keep different kinds on hand for variety! Here is an article all about bread choices as well as the difference between whole wheat, whole grain, multigrain and more - The Whole Truth on Bread. The writer compared nutritional labels from some of the major brands. For example, "whole grain products are better for you than refined grains because they use the entire grain kernel, which is where the nutrients are, especially B vitamins, fiber, and iron. OR, "Why multi-grain whole grain breads can be better than whole wheat breads: Each whole grain has a different strength, so breads that use a variety of whole grains help you take in a greater range of benefits. For instance, flax seeds are rich in lignan, an antioxidant that may protect against breast cancer, while barley helps lower cholesterol. If you consume both of these in one slice of bread you get to enjoy the benefits of both." BUT,"to be a healthy contender, a bread label that says "multigrains" must also say "100% whole grains" somewhere on the package."
Personally, I have & still eat the Milton's Whole Grain Plus (which is at Costco), Ezekiel 4:9 breads, Trader Joe's has a number of very good breads & Costco had added some really great ones as well. Read the labels BUT the article above provides some good, better & not so good breads for you like breads with HFCS or bad saturated fat. You also get info on breads with higher contents of multigrains, lower sodium and more. Check it out at the link above!
How about Surprise Nutritionist No-No's: This article gives some interesting advice on how you can save 14,000 calories in a year's time by switching from 2% milk to skim milk & still get the same protein & calcium content. Or, how to save 200 calories by eating an english muffin vs. a whole wheat bagel. OR, the non-healthy part of granola like "Bear Naked's latest "all natural" flavor contains 21 ingredients, including four types of sweeteners, chocolate, and peanut butter. It's also 140 calories per ¼ cup (that's a whopping 280 per serving!). Even low-fat granola packs a caloric punch. One serving of Health Valley's Real Oat Bran Almond Crunch clocks in at 200 calories. Consider that the average breakfast bowl holds about two cups of cereal, and you see why granola spells "trouble." OR, how about a 840 calorie smoothie!!! Read more here: Nutritionist No-No's!
Let's Talk Diet Myths: There are plenty of them like Margarine has less fat than butter - NOT! OR, Low-fat = low-calorie where the problem is that manufacturers often replace fat with high-calorie, unhealthy fillers. How about the grapefruit diet or eggs are bad for you. Each point is discussed with the facts & smart moves to help you make better choices. Read it here: Diet Myths
Crystallized Honey: Is it OK to eat this. Per the article, it is safe to eat but not a great choice to sweeten your tea. "The solidity just means the sweetener is more pure and less processed than the non-crystallized varieties. Some people even prefer it in the solid state because it melts in the mouth more slowly and isn’t as overwhelmingly sweet." You can read more here: Crystallized Honey
Hope you this has helped some of you with food choices & needed information!
Well, when it comes down to losing weight, we all know that food is a big factor in that weight loss. Yes, calories in calories out is the key. To lose weight, you need to eat less and/or burn off more calories than it takes to sustain your current body weight. For example, for me, based on my exercise regimen, it takes anywhere from 1800-2200+ calories per day to maintain my current weight (depending on which online BMR calculator I use .. they are not all the same!). I don't want to lose any weight so I can eat that many calories per day. If I wanted to lose weight, than I would have to eat less calories OR eat less & exercise more to reduce my calorie count to lose weight. See this post to help you with that: "Diet" Help. Now, it always helps to eat healthy. I know they say it is all about calories but all I can say is that my body looks a lot better & leaner when I eat cleaner even if the calories are the same! I have experimented with this so.....Anyway, I read a number of articles today about food choices & wanted to share them with you so you can make better choices for your short & long term weight loss goals. Here we go!
Bread: I love bread & there are so many choices out there. I know many of you shun bread but there are good choices with lower calories, minimal fat, good protein & fiber as well! I actually eat at least 3 pieces a day and keep different kinds on hand for variety! Here is an article all about bread choices as well as the difference between whole wheat, whole grain, multigrain and more - The Whole Truth on Bread. The writer compared nutritional labels from some of the major brands. For example, "whole grain products are better for you than refined grains because they use the entire grain kernel, which is where the nutrients are, especially B vitamins, fiber, and iron. OR, "Why multi-grain whole grain breads can be better than whole wheat breads: Each whole grain has a different strength, so breads that use a variety of whole grains help you take in a greater range of benefits. For instance, flax seeds are rich in lignan, an antioxidant that may protect against breast cancer, while barley helps lower cholesterol. If you consume both of these in one slice of bread you get to enjoy the benefits of both." BUT,"to be a healthy contender, a bread label that says "multigrains" must also say "100% whole grains" somewhere on the package."
Personally, I have & still eat the Milton's Whole Grain Plus (which is at Costco), Ezekiel 4:9 breads, Trader Joe's has a number of very good breads & Costco had added some really great ones as well. Read the labels BUT the article above provides some good, better & not so good breads for you like breads with HFCS or bad saturated fat. You also get info on breads with higher contents of multigrains, lower sodium and more. Check it out at the link above!
How about Surprise Nutritionist No-No's: This article gives some interesting advice on how you can save 14,000 calories in a year's time by switching from 2% milk to skim milk & still get the same protein & calcium content. Or, how to save 200 calories by eating an english muffin vs. a whole wheat bagel. OR, the non-healthy part of granola like "Bear Naked's latest "all natural" flavor contains 21 ingredients, including four types of sweeteners, chocolate, and peanut butter. It's also 140 calories per ¼ cup (that's a whopping 280 per serving!). Even low-fat granola packs a caloric punch. One serving of Health Valley's Real Oat Bran Almond Crunch clocks in at 200 calories. Consider that the average breakfast bowl holds about two cups of cereal, and you see why granola spells "trouble." OR, how about a 840 calorie smoothie!!! Read more here: Nutritionist No-No's!
Let's Talk Diet Myths: There are plenty of them like Margarine has less fat than butter - NOT! OR, Low-fat = low-calorie where the problem is that manufacturers often replace fat with high-calorie, unhealthy fillers. How about the grapefruit diet or eggs are bad for you. Each point is discussed with the facts & smart moves to help you make better choices. Read it here: Diet Myths
Crystallized Honey: Is it OK to eat this. Per the article, it is safe to eat but not a great choice to sweeten your tea. "The solidity just means the sweetener is more pure and less processed than the non-crystallized varieties. Some people even prefer it in the solid state because it melts in the mouth more slowly and isn’t as overwhelmingly sweet." You can read more here: Crystallized Honey
Hope you this has helped some of you with food choices & needed information!
I went to the store last night and they were out of 1% milk. I almost picked up skim (which I never do) but got 2% instead. I can't believe the difference in taste. It's disgusting! You just gave me a nudge to consider going skim for good. The family will deal.
Reply to this
It is all about balance too. You don't have to do skim all the time & Cher mentioned about cooking with it. I can't "do milk" & get my calcium from other sources so I did not know about the cooking part.
Good luck to your family! They can do it!
Reply to this
it amazes me how bad 2% and regular Vit D milk tastes after drinking 1% and skim for so many years. I "drink" 1%, but skim is great for cereals, where the 'sweetness' is in the cereal and transfers to the milk. skim isn't the greatest for cooking with either.
i love all the articles you find. thanks for the links!
Reply to this
Thx for the great advice Cher. I can't do milk so I don't know this stuff. Good points!
Reply to this
I am a bread girl too! Love it! Every morning I start the day with a bowl of old fashioned oatmeal with flax seeds and add a scoop of peanut butter whey protein after it's cooked. Yummy yummy!! Oh, and super nutritious too!
Reply to this
Oh, yeah! That sounds really yummy! I use vanilla protein powder in my oatmeal but that PB is sounding good! With the vanilla protein, I also use flax, cinnamon or pumpkin pie spice or both & a little brown sugar.
Reply to this
I just found your blog today, and I really like it. You look amazing at 51!! I'm 41, so I see there can be hope for my future!! I really enjoyed the things you said about the different kinds of food choices. I've been listening to podcasts about healthy eating and one was about reading food labels. If you are buying something you could make, such as cookies, and the ingredient list has 25 things on it, put it back on the shelf! The longer the list, the worse it is for you.
I will definitely become a regular reader, I'm glad I found you!
Reply to this
Thx for the nice comments!!! Oh yes, label reading is a must! We can be fooled by all that stuff they like to write on the front of the package to fool us! Also, the ingredients that are listed first are the major "contributors" down to the last ones which means way less of those. Check to be sure that sugar & things like that are not ending up as the 1st, 2nd or 3rd ingredient on the list. As you have probably learned, sugar has many names so don't be fooled!
I will check out your site as well.
Hope you keep enjoying! AND, age is a number. Your body can do way more than your mind tells it!
Reply to this
I am a bread girl now too, thanks to you and telling me about Ezekial bread. Went to TJ's yesterday and it was cheaper. Thanks so much!
Reply to this
Glad you like it Kristi! Always good to find it somewhere that is less expensive too! I love TJ's!!!!
Reply to this