Well, It's been AGES since I've been able to sit down and write. I'm currently in a CNA class, 3 days each week for 4 hours; there's also a 40 minute commute. Let's just say this material is COMPLETELY basic compared to what I finished up with at Whitewater. I've been pretty aggravated throughout the class but it's the last prerequisite I have before I start nursing school up here in Milwaukee. Technically I'm still waiting for a letter in the mail saying I've been accepted. I'm confident though!
Anyways, let's talk health! I've been itching to get another post on here and share more knowledge, I feel I can really help you understand the correct way to fuel and maintain your body. These foods I'm going to discuss have an undeserved reputation as virtuous choices--here's what I think you should eat instead.
Imposter #1: Baked Potato Chips
Yes, they're a little bit lower in fat, but they're still high in calories and low in nutrients. They have little to no fiber to fill you up! That's why we can eat the WHOLE bag! ;) A smarter substitute? Popcorn. You'll get the salt and crunch of the chips plus fiber, and around 65% fewer calories per cup. Look for the oil-free microwave popcorn or brands that are air-popped or popped in healthful oils such as olive or canola. Health bonus: Heart-healthy whole grains. Adults who eat popcorn take in as much as 2.5 times more whole grains than people who do not. Try Good Health Half Naked pre-popped popcorn, made with olive oil. One serving as around 120 calories, no saturated fat, and 4 grams of fiber. Nom, nom, nom. :)
Imposter #2: Gummy Fruit Snacks
Even if these snacks are made with fruit, they are nothing more than candy infused with some vitamins. Now, don't get me wrong, they are a great source of quick energy for your body if you're running a MARATHON or something, but other than that don't be fooled. These contain high fructose corn syrup,which is linked to obesity, and they have heart-unhealthy partially hydrogenated oils. A smarter substitute for these addicting little buggers would be fresh or dried fruit. Both are packed with filling fiber, which you'll miss out on completely if you indulge in Scooby Snacks. Health bonus: Cancer-fighting antioxidants. Real fruit is loaded with immune-boosting nutrients that fruit flavored snacks could NEVER mimic. A recent Greek study found that women who ate the most fruits and veggies were less likely to develop any type of cancer. Try these, Peeled Snacks Fruit Picks dried fruit (peeledsnacks.com). One serving of let's say the Go-Mango-Man-Go (my favorite) has 120 calories, 0 grams of saturated fat, and 2 grams of fiber.
Imposter #3: Light Ice Cream
Sure, light ice cream has fewer calories that regular, but there's no guarantee. Take Haagen Dazs Dulce de Leche light ice cream; With 220 calories per 1/2 cup serving, it's still higher in calories that full fat ice cream, which has around 140 calories per serving. (I've learned this through way too many ice cream purchases, but hey no one's perfect). A smarter substitute, dairy free ice cream. Soy and coconut milk ice creams may save you a few calories and they have a creamy, satisfying texture. Unlike some of the light ice creams I've had the opportunity to deal with in the past. One serving is never enough, so DEFINITELY read your labels. Health bonus from picking a soy or coconut base ice cream is digestion friendly fiber. Some dairy-free ice creams are made with chicory root (don't worry, I had no idea what that was until I did some research). Chicory root is a natural source of inulin, a prebiotic fiber that can increase healthy bacteria in the gut and help the body absorb adequate calcium and iron. Try Turtle Mountain Purely Decadent, made with coconut milk. One serving has 150 calories, 7 grams of saturated fat, and 6 grams of fiber. Interesting fact, studies show that the saturated fat in coconut milk might not raise cholesterol like the saturated fat in butter and meat. Score!
Imposter #4: "Calorie-Free" Spray Margarine
Even though some spray margarine claim to be "calorie free", labeling laws allow products with fewer than five calories per serving to claim to have zero calories. So, while one spritz may be inconsequential, the whole bottle could have as much as 950 calories. Ugh, devastating. So, a smarter substitute in this case is spray it yourself olive oil. In this situation, a bit of real fat is more healthful and flavorful--and within a reasonable calorie range if you watch your portions. Investing in and olive oil mister (BEST BUY EVER) you don't put on too much. Health bonus to making this switch, decreased inflammation throughout the body, which helps your heart and lowers cancer risk, thanks to monounsaturated fatty acids. My mister is by Misto, and you can buy one at any kitchen store for around $10.
Imposter #5: Low-Fat Cookies
Anyone remember the SnackWell's craze? Low-fat cookies are still popular, and many dieters think they can indulge guilt free. No offense, that's way too good to be true. The problem is that most of these snacks are made with extra sugar, which means they often have just as many calories as the full fat version. Smart substitute in this case, oatmeal cookies. These are a great way to cure the craving and still get whole grains. Not all are created equal, though: Skip those make with high fructose corn syrup, white flour, and butter; seek out those made with honey or cane juice, whole wheat flour, and oil. Make this switch and your health bonus could be lower cholesterol. The fiber found in oatmeal keeps your body from absorbing LDL's or bad cholesterol. Try Kashi TLC cookies. One cookie has 130 calories, 1.5 grams of saturated fat, and 4 grams of fiber. Not bad for a cookie! :)
Imposter #6 100-Calorie Snack Packs
My opinion, if you're trying to lose weight, skip these little monsters all together. A recent study showed that people eat more food and calories when the portions are presented in small sizes and packages. With smaller serving sizes, study participants didn't feel the need to regulate their intake, so they ate more than one serving before feeling satisfied. Counter productive? I think so. Smarter substitute? Almonds. Their monounsaturated fat, fiber, and protein will tie you over until your next meal. Plus as a health bonus, you'll increase the strength of your bones. Thanks to the bone-building magnesium, as well as immune boosting antioxidant vitamin E, studies have shown increased bone density in those who have almonds and other tree nuts in their regular/general diet. Try Blue Diamond Natural Oven Roasted Almonds. They are phenomenal and affordable. Stay away from salted almonds, these obviously have added sodium, making these a less healthy choice. =D
Feels great to be back blogging, hope you find this informative and easy to understand. Talk to you soon!
Alexis:)
**Sources
-Janel Ovrut, MS, RD
-American Dietetic Association
-Prevention Magazine
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