Tag Archives: whole-grains

What Constitutes a Healthy Diet?

10 Sep

When it comes to healthy dietary recommendations, there’s a lot of conflicting information from the world of medical science.  To complicate matters, there are about a zillion books, documentaries, and news reports that attempt to provide us with nutritional “advice.”

Despite a plethora of differing opinions from the “experts,” there is an issue on which they agree: Our country has an alarming obesity problem.  About 1 in every 4 health care dollars are spent combating the resulting side effects of heart disease, diabetes, high blood pressure, and high cholesterol.

Physical activity is a big part of the solution.  Regular exercise is good medicine, both as prevention and treatment.

Diet and nutrition are the complement to exercise.  Here’s some sound nutritional advice for the masses (and about as close to a consensus as the experts get):

  • Eating fat doesn’t make you fat.  The importance of reducing fat intake is a myth, and was never supported by any good evidence.  All it did was make people rush to replace fat with carbs.
  • Some fats are better than others.  Unsaturated fats — like those found in olive oil, nuts, and legumes — are good choices.  Too much saturated fat (red meat, cheese, butter) can be bad.  Trans fats, sometimes listed on food labels as “partially hydrogenated oils,” should be avoided.
  • Choose your calories wisely.  Some forms of calories make you store fat more readily than others, and refined carbohydrates — white rice, pasta, crackers, cookies, candy — are at the top of that list.
  • A protein-rich diet may or may not be good for you.  If you’re physically active and eat lean protein sources (chicken and fish), it’s a good thing.  If you’re sedentary, it’s just a lot of extra calories from another source.
  • Sugar is bad, especially when you drink it.  Sugary beverages — even one a day — raise your risk of diabetes and obesity.  Sugar has adverse metabolic effects and virtually zero nutritional benefit.
  • Your body needs variety to function properly.  Every day, you should eat an assortment of fruits and vegetables, lean protein, whole-grains, and healthy fats.  Whole foods are better than supplements.  Aim for balance.

Get STRONGER, Get FASTER!

Your thoughts?

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Eat Clean, Get Lean, Feel Great

24 Apr

50-clean-eating-superfoods-[1]Eating clean isn’t about being extreme or fanatical about the foods you eat.  It’s about making better choices and realizing that moderation is the key.

Eating clean means opting for more of the foods we know are good for us — whole grains, leans meats, fruits, vegetables, and good fats (the kind that comes from nuts and seeds) — and less of the stuff we know is not so good — processed foods, sugar, sodium, and bad fats (for example, trans fats).

Here are some basic rules for eating clean:

Stick with the Basics

The closer foods are to their natural states, the better.  That means unsalted, without added sugar, grass-fed, free-range, meats, and whole fruits and vegetables.  Add more “real” food to your diet, and improve your overall health.

Beware of Boxes and Cans

Most foods that come in a box, and many that come in cans, are processed in some way.  They either add “bad” stuff or strip away “good” stuff.  As a rule, the closer a food is to its original form, the better it is for you.

Be a Label Checker

Try to spend a little time reading the ingredient lists of the foods you and your family eat.  Generally, the healthiest foods contain the fewest ingredients.  If you can’t pronounce an ingredient, don’t eat it.

Avoid Bad Ingredients

Trans fats, food coloring and dyes, artificial sweeteners, high-fructose corn syrup, and nitrates and nitrites have been linked with everything from heart attacks and strokes to tumors and certain cancers.  Steer clear of foods that contain these ingredients.

Be a Smart(er) Shopper

Foods that are low in sugar and fat, and high in fiber, are great choices as meals and snacks.  Add to your grocery list foods like hummus, tuna and salmon, whole-grain breads and pastas, chia seeds, quinoa, seasonal fruits and vegetables, and lean meats; and spices and condiments like peppercorn, canola oil, and garlic powder.

Eat at Home

It takes a little forethought, planning, and preparation, but home cooking can help you cut calories and improve nutrition.  There are lots of online resources that can provide quick, easy-to-prepare, nutritious recipes for you and your family.  Try “one-dish” meals, which contain a vegetable, protein, and complex carbohydrate.  Use a slow cooker or Crock-Pot and program the time you want your food to be ready.  Cook large, family-sized portions and freeze leftovers for meals later in the week.  Try new foods, combinations, and preparations.

Get STRONGER, Get FASTER!

Your thoughts?

What Constitutes a Healthy Diet?

15 Aug

48470_f520[1]When it comes to healthy dietary recommendations, there’s a lot of conflicting information from the world of medical science.  To complicate matters, there are about a zillion books, documentaries, and news reports that attempt to provide us with nutritional “advice.”

Despite a plethora of differing opinions from the “experts,” there is an issue on which they agree: Our country has an alarming obesity problem.  About 1 in every 4 health care dollars are spent combating the resulting side effects of heart disease, diabetes, high blood pressure, and high cholesterol.

Physical activity is a big part of the solution.  Regular exercise is good medicine, both as prevention and treatment.

Diet and nutrition are the complement to exercise.  Here’s some sound nutritional advice for the masses (and about as close to a consensus as the experts get):

  • Eating fat doesn’t make you fat.  The importance of reducing fat intake is a myth, and was never supported by any good evidence.  All it did was make people rush to replace fat with carbs.
  • Some fats are better than others.  Unsaturated fats — like those found in olive oil, nuts, and legumes — are good choices.  Too much saturated fat (red meat, cheese, butter) can be bad.  Trans fats, sometimes listed on food labels as “partially hydrogenated oils,” should be avoided.
  • Choose your calories wisely.  Some forms of calories make you store fat more readily than others, and refined carbohydrates — white rice, pasta, crackers, cookies, candy — are at the top of that list.
  • A protein-rich diet may or may not be good for you.  If you’re physically active and eat lean protein sources (chicken and fish), it’s a good thing.  If you’re sedentary, it’s just a lot of extra calories from another source.
  • Sugar is bad, especially when you drink it.  Sugary beverages — even one a day — raise your risk of diabetes and obesity.  Sugar has adverse metabolic effects and virtually zero nutritional benefit.
  • Your body needs variety to function properlyEvery day, you should eat an assortment of fruits and vegetables, lean protein, whole-grains, and healthy fats.  Whole foods are better than supplements.  Aim for balance.

Get STRONGER, Get FASTER!

Your thoughts?

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