Interesting article providing some sound reasons for why eating certain foods are better...
Everything you think you know about healthy eating is wrong!
By Maria Lally
Low-fat salad dressing is better than mayonnaise, fat makes you fat and you can’t eat enough fruit, right? Wrong, according to the latest research.
‘When a new client comes to see me, they nearly always reel off the list of “good” things they’re doing diet-wise,’ says James Duigan, author of Clean & Lean, and personal trainer to the stars, including Elle Macpherson.
‘Each time, I shake my head and tell them these so-called “good” diet traits are sabotaging their efforts to slim.’
So if you’re trying to eat well, here’s everything you need to know (but probably didn’t)…
Myth: Low-fat salad dressing is good for you
Drizzling a fat-free dressing over your salad isn’t as healthy as it seems, or so says a study.
Scientists found that eating your salad alongside a little fat helps your body absorb the nutrients from the vegetables more efficiently.
‘Certain foods become healthier when eaten together,’ says nutritionist Vicki Edgson.
‘Many vegetables are fat-soluble, which means your body absorbs their nutrients better when you eat a little fat with them.’
In fact, trainer James argues you should never have a fat-free salad. ‘The more nutrients your body absorbs, the less hungry it feels, plus you’ll get fewer sugar cravings. Adding a little goat’s cheese, olive oil, avocado or nuts to your salad will make you healthier and slimmer.’
Myth: Skimmed milk is healthier
Studies show the health-boosting vitamins in full-fat milk — including vitamins A, D, E and K — are fat soluble, meaning your body absorbs them more efficiently when taken with fat. ‘It’s also worth remembering that full-fat milk isn’t even that high in fat,’ says James Duigan.
‘It only contains around four per cent of fat compared with, say, cream, which is almost 50 per cent.’
Cocoa a go-go!
Dark chocolate relaxes your blood vessels,improving blood flow to your heart
So unless you’re drinking pints of milk every day, you’re better off sticking to full-fat milk. Vitamins A, D, E and K have been shown to keep teeth and bones healthy, and boost your immunity.
A study from Cardiff University found full-fat milk can help keep your metabolism fired up and your risk of heart disease down.
Myth: Margarine is better than butter
For years we’ve been buying margarine for its butter-like taste but with less fat and calories. Have we been wasting our time?
‘Margarine is highly processed and contains hydrogenated fats which the body can’t break down through the digestive tract and liver,’ says Vicki.
‘These types of fats are stored in the fat cells of our body, interfering with the way in which we hold on to or lose fat. Butter, on the other hand, is a natural product with barely any additives.’
‘Butter contains a natural fatty acid called CLA, which studies show helps reduce your risk of heart disease if you have a small amount each day,’ adds James.
‘CLA also enhances the flavor of your food and satisfies your appetite in a way that a bland processed spread never will.’
Myth: Only sweets contain sugar
‘Many women know the fat content of everything, especially if they’ve struggled with their weight,’ says James. ‘What they don’t know is the sugar content of foods.’
And, according to James, this is where the problem lies. ‘Traditionally, sugar is seen as a harmless treat, whereas fat is seen as the enemy,’ he says. ‘Our consumption of sugar has risen dramatically because as well as the obvious culprits, it’s also found in many everyday foods including yoghurts, pasta sauces and even bread.
‘Sugar is more fattening. For a start, fat really fills you up. If you eat a bowl of creamy pasta or a fry-up, you’ll become very full. Whereas you can keep eating sugar — in the form of sweets, fizzy drinks and biscuits — and never feel properly full, so it’s easy to overeat.’
Sugar is bad news for our health, too. A study from Harvard University in the U.S. found that drinking a sugary drink every day increases your risk of heart disease. Another study found a high sugar diet is linked to heart disease.
‘Sugar makes you fat because it’s the most refined form of carbohydrate,’ says Vicki. ‘It rapidly raises blood sugar levels, which affects insulin production and the rate at which the body lays down extra fat.’
Myth: Count calories to lose weight
‘Technically calories do count when it comes to keeping slim,’ says James. ‘The calories you put in (what you eat) versus calories out (how much you move around) determine weight loss or gain. However, in reality, it’s a bit more complicated than that. Take, for example, salmon and avocado.’
Both foods are high in fat (the good, heart-healthy kind) and calories. An avocado contains 275 calories and a salmon steak contains around 170 calories (compared with around 90 in a cod fillet).
‘But you’ll never get fat eating avocado and salmon,’ says James. ‘For a start, they contain omega 3 fatty acids, which as well as being heart-friendly, also help your body to burn fat more efficiently.
‘And a low-calorie diet doesn’t necessarily mean a healthy diet. Plenty of low-calorie diets are made up of nutritionally-deficient foods such as bland cereal and processed, tinned food.
‘This type of diet will leave you sluggish, unable to concentrate and craving sugar. In time, this can set up a binge/diet cycle that ruins your metabolism.’
James’s advice? ‘Just eat nutritious, wholesome foods that are as unprocessed as possible and forget about how many calories they contain.’
Myth: You can’t eat too much fruit
‘Lastly, most people assume the five-a-day message just applies to fruit, but try to eat more vegetables than fruit,’ says James.
‘Fruit is high in natural sugars, especially tropical varieties like bananas and mango and over-ripened fruit. Go for thin-skinned fruit — such as berries, pears and apples — because they contain more antioxidants.
‘And always eat it with a little fat (such as nuts) because this will slow down the speed at which the sugar hits your bloodstream. This will keep blood sugar levels steady — sugary foods raise them rapidly causing them to crash, which leads to tiredness and cravings for more sweet food.’
Vicki adds: ‘Many people are sensitive to fruits and fruit sugars and experience bloating, wind and abdominal pain after eating too much of them. I recommend people eat more vegetables than fruit, yet most of us do it the other way around.’
Last weeks fruit (Beverly Hills Diet) and yesterday & today's cleanse - I am feeling pretty good!
I feel healthier, cleaned out and rejuvenated! Ready as I'll ever be for a mini vacation. I am positioned to try and keep any possible gain under control, in addition, have taken steps to try and ensure that I eat fairly well while away. I scoped out (2) of the restaurants that are in our plans and found they have a pretty large seafood selection along, if I choose wisely and fill up on a pre-dinner salad, I think I'll be okay.
Thankfully, we are not going on a cruise. The unlimited options for food selections, have only been dangerous to me in the past. I have taken a pro-active stance for this vacation. My thoughts are, if I plan ahead and stick to the laid out plan (as far as meals go) - I should do fairly well with limited consequences to pay later!
Breakfast: (same as yesterday, pretty filling) 1 cup skim milk, no fruit (you know I do not like berries), 1 tsp peanut butter , ice, vanilla, 1 teaspoon xylitol and a tsp of cocoa powder (this was pretty good)
Snack: 1 cup green tea, cucumber slices
Lunch: Sliced herb roasted chicken breast (1 tsp olive oil & italian blend spices) over a bed of baby spinach (about 2 cups)
Snack: 1 cup green tea, 1/2 container plain non fat chobani yogurt with xylitol & cocoa blended in (yummy chocolate yogurt!!)
Dinner: 4 oz 97% lean hamburger with greens only salad on side, 2 tsp olive oil blended with balsamic vinegar for a dressing
I wish I had made the chocolate yogurt and froze it! It was a nice "cheat" but still on diet - I just bypassed the asparagus dipping it into dijon non fat yogurt. The chocolate so much better!
As with anytime I am away, the Morning Motivations will be here and I am trying to get a few interesting articles up (if I have enough time....I still haven't packed and I am leaving bright and early tomorrow morning!!)
I had to put this picture in, Booby loves visiting my mother-in-law and sister-in-laws - but she was hiding when I went to get her ready to go..LOOK AT THAT FACE!! She is not happy we are going away!
I hope the next few days are VERY good to you and for you .....
It feels GREAT to not just be eating fruit. I know I was off Beverly Hills Diet on Saturday - but the opportunity NOT to HAVE TO eat just fruit and know I will not be eating just fruit is a good thing!
My skin is definately brighter and clearer - so fruit did okay by me!
Today and Tomorrow - 2 Day Cleanse. Trust me just eating fruit - I am pretty cleaned out, hoping I can reduce a little around the middle with this 2 Day Cleanse!
Breakfast: 1 cup skim milk, no fruit (you know I do not like berries), 1 tsp peanut butter , ice, vanilla, 1 teaspoon xylitol and a tsp of cocoa powder (this was pretty good)
Snack: 1 cup green tea, cucumber salad (suggested vinegar & dill added)
Lunch: Steamed white meat chicken and broccoli from local take out place
Snack: 1 cup green tea (still full from lunch, no extra veggies)
Dinner: 4 oz sliced chicken breast with greens only salad on side, 2 tsp olive oil blended with balsamic vinegar for a dressing
No workout this morning, I had an early morning post office stop along with hair appointment and hanging with my nieces tonight.
How was your weekend - did you try anything new, mix up your workout, try a new recipe? I didn't get any takers on the Fried Watermelon, I am guessing it sounded just as bad to you as it did to me!!!
Another FULL Watermelon Day. I hope I can make it.
After going off completely Saturday (my stomach paid for it) - I am down 3 pounds for the week as of this morning. My skin is clearer and I am feeling pretty good - all the stuff off the diet helped clean me out.
Have you ever noticed if you do not each bread, pasta , etc for a few days and then have it you get bad cramps and diarrhea? I've noticed that a few time during these diets that limit white carbs and then when after having them I experience this issue.
I have a two day cleanse coming up and then I am on vacation for a few days. (Trying to get any last minute bloat down!!)