Food Tips
PROTEIN FOODS
CERTAIN MEATS/FISH:
Avoid Pork, bacon, sausages and any other pork related products;
as well as duck, goose and lamb due to their high fat content. Although
they are considered proteins, they are very high in Saturated
Fat (fats that are solid at room temperature or that come from animals),
and contribute to increasing your cholesterol and therefore should
be avoided.
The skin found on any fish, turkey, chicken as well as any fat
surrounding your red meats should be trimmed and thrown away. Although
it is said that “the skin is the best part… it’s nice and crispy”,
it’s also increasing the amount of fat per serving that you will
consume.
Processed meats like bologna, salami, smoked turkey, ham, mortatella
or any other luncheon meats are made from the last remaining scrapes
of leftover meat and pieces of fat from the animal. You’re not getting
100% turkey, or roast beef you’re getting a blend of many different
cuts. If you’re eating ham, or salami, then you might as well eat
bacon or pork for lunch because it’s the same thing. Stick to real
pieces of turkey, chicken, tuna or roast beef that you can actually
say you sliced from last nights roast or last nights dinner.
Any meats which come in a can should stay in a can, why? Because
they’re full of preservatives and not healthy for you. Tuna canned
in water is an exception because there is no oil or any other preservatives
keeping the fish preserved for longer shelf life. Your amazing fast
food joints that claim they only use 100% pure beef or 100% pure
chicken- think again! They’re not going to spend the same amount
of money as a restaurant would, and they produce their burgers in
mass quantities so try to stay away from them. That meat is not
healthy and will end up clogging your arteries. Keep them to a minimum,
maybe on your cheat days-that is every second Sunday at lunch!
Canned fish packed in oil should be avoided. One can of tuna in
oil (even if it is of the purest of olive oils) will add about 200-300
extra calories to your tuna. One full hour of cardio at level 4.5km/hour
only burns approximately 400-450 calories. So why on earth would
you want to eat tuna that comes in a can soaked and drenched in
oil?
live healthy and live longer not to live and love how your food
tastes. So buy any of your fish (tuna, salmon, shrimp, lobster,
oyster’s etc.) in water not oil. Any creature or shell fish which
crawls beneath the sea is very high in cholesterol. Due to the fact
that these sea creatures can live long lives beneath the depths
of the sea they are also high in mercury and therefore should be
eaten in moderation. Mix your day or week with different sources
of proteins. Have some eggs, chicken, tuna, and maybe a lean piece
of beef (not lamb, or pork!!!) in the evening. Make sure your meats
or fish are grilled on the barbecue, if not on a George Foreman
Grill, bake in the oven with a tray sprayed with Pam cooking spray,
or fried with Pam cooking spray and not any other oils. Remember
when you are beginning to train more often and are beginning to
eat more meals high in protein, if you are always cooking your foods
with oil, you are actually adding more fat to your diet, and thus
you must do more cardio to burn that fat off.
EGGS
Eggs are probably the most pure and highest value biological grade
protein there is. The protein concentration found in the egg
white is 99.9% pure protein. The average person may eat
up to 6-7 even 8 egg whites per day (considering that they have
been cooked) and be perfectly healthy. The only problem is in the
yolk. Yes that amazing piece in the middle which makes your omelet’s
thick and rich. The part that makes your boiled eggs have flavor.
The part you love to dip your bread in. However that yolk which
we all love contains 5 grams of pure FAT.
The yolk is very high in cholesterol, so we have to come to a compromise.
Use the KISS principle: keep it simple stupid. When making your
omelets or sunny side eggs remember to use a 3 or 4:1 ratio of egg
whites to yolks. This means if you’re having 3 or 4 egg whites then
use 1 yolk in your meal. If you’re making a larger meal let’s say
for the family or more people, then add a second yolk if you’re
using 8-9 whites. It might taste a little
different, and it might not feel as filling but you’re not adding
an extra 3-4 yolks which will be equal to 3x5grams of fat=15-20grams
of pure fat. Don’t forget that eating 1 or 2 eggs maximum in the
morning is ok if it’s for your baby or you’re 5 year old. For an
adult body we require a higher amount of protein per meal, especially
if you’re living an active lifestyle.
One egg white = 4 grams of protein, 0 grams of carbs, 0
grams of fat
One egg yolk = 3 grams of protein, 0 grams of carbs, 5
grams of fat
DAIRY PRODUCTS
Dairy products are made up from a combination of your milks (soy,
regular), cheeses, yogurts, tofu and cottage cheese. When choosing
your milk try to keep in mind that although “milk does the body
good”, it also can be a food source which adds some extra pounds.
Homogenized milk has approximately 10g of protein; 12g of carbs
and in some brands 10-15g of fat. Great, so if you consume 3 glasses
of milk per day then you just added 30g of fat to your diet that
you didn’t need. Remember homogenized milk is excellent for babies
and young children when growing up who require the extra nutrients
and fat for proper growth. However as adults we don’t need the extra
grams of fat and most of us are trying to keep a healthy diet low
in fat. So the answer is to buy milk that is either 1% or skim if
you are wishing to keep toned or lose weight. (organic is the best)
Two percent milk has 9g of protein, 12g of carbs and 5g of fat.
Five grams of fat is still not needed. One percent and skim milk
may be consumed more often when dieting because of the absence of
fat. The same goes with choosing yogurts and cheeses. You can purchase
low fat or fat free and save yourself the extra 2-3 hours of cardio
you must do to burn off the extra calories. Or you can look at the
nutritional value label on the side of your food and choose cheeses
and yogurts that are fat free with 0.5g of fat. Putting cream in
your milk, in your sauces or eating ice cream or any milk substitutes
simply adds extra fat and calories that don’t need to be there.
Think of purchasing a new car, you wouldn’t use cheap parts or used
oil when you service it right? So only use the cleanest source of
dairy products for your body. And yes that means you can now put
some fat free cheese slices on your broccoli or your egg omelet,
or toast. Don’t worry, you won’t be sacrificing much by eating fat
free products, the only thing you’ll be losing is the extra skin
around your waist.
CARBOHYDRATES
COMPLEX CARBS: BREADS /GRAINS
We need carbohydrates for energy and survival. And we all know that
breads and grain products are the ones that make us feel full. But
what we must be aware of is which kind of grain product to pick
and why. Whole wheat, Multi grain or all brown grain products should
be chosen over white enriched products. White bread, hot dog buns,
hamburger buns and white pita bread should be avoided. As well as
the homemade pitas or roti breads that some cultures prepare daily
should also be avoided. All of these products have lots of yeast,
flour and bleach products giving these foods a higher glycemic index
(this refers to amount of sugar and the rate at which it breaks
down in your digestive system). The same goes for white rice, pasta,
potatoes, crackers, pita bread or toast. Avoid
rich baked breads with cheese or egg shortening and/or sugar. Avoid
any sweet rolls or doughnuts, breakfast pastries and croissants.
These foods have as much as 800- 1200 calories per serving. That’s
right one pastry for breakfast = one days calories. Choose all whole
wheat products first, sweet potatoes/yams instead of white potatoes,
wild or brown rice over white or basmati. Avoid snacking on foods
like Melba toast or crackers. Eating these is the same as snacking
on some bread or rice only in different amounts.
FRUITS
Fruits are an excellent simple carbohydrate (meaning foods that
are quick supply/ breakdown of energy (sugar), which release quickly
in your body). However you want to be careful with the times you
eat fruits. Depending on your bodies’ metabolic rate, activity level,
age and time of day consumed fruits are excellent sources of energy
and vitamins. However, having fruits like coconut, oranges, grapes,
kiwi, and watermelon late in the day will not work in your best
interest if trimming down and seeing your midsection is your goal.
If you’re looking to bulk up or increase your size and strength
then by all means go ahead and have a fruit salad at any time of
the day. But if you’re looking for weight loss, or are trying hard
to monitor your blood sugar levels do not consume fruits later than
lunch time. Your body does not need that extra quick supply of sugar
in the evening. Remember when you’re trying to lose weight or lean
up a little let your body focus on using that extra skin hanging
around your waist for energy. Not a fresh piece of fruit. Eat your
fruits earlier in the day, maybe at breakfast and as a mid afternoon
snack- not at night!!!
BEANS
Beans are an excellent source of protein and carbs. Many people
believe that beans are high in only protein but they don’t know
that a single bean is ¼ protein and ¾ carbs. Therefore, eating a
meal with beans and rice is not a good mix if you’re looking to
lose weight. If bulking up is your goal then by all means mix them
together whenever you wish. Also beans may be an excellent substitute
for a complex carbohydrate. If you’re tired of whole wheat bread
or yams then mix some beans with some veggies and some low fat dressing
to make yourself a healthy low fat salad! Try to buy fresh beans
and not canned, only because of the preservatives companies put
in the cans to extend shelf life. If so make sure you completely
rinse the beans out with water before consuming. Many commercial
companies add sugar and/or pork to many canned bean products and
you know you don’t need any of that!
NUTS
Nuts are an excellent source of fat, protein and carbohydrates.
They also can add a lot of salt, chocolate and unwanted fat you
don’t need. Because of the high fat content nuts should be eaten
with careful care to the serving or portion size. One ounce or a
¼ cup of walnuts equals 7g of protein, 3g of carbs and 16g of fat.
Try to stick with the two best nuts sources which are cashews and
almonds. Stay away from nuts with salt, caramel or chocolate coated
or honey roasted. Again it’s like the story with milk or cheese.
Do you want to eat a nut and stay healthy and lean and get your
essential fatty acids from it? Or are you trying to add unwanted
sugar and calories you will have to work harder to get off? You
be the judge.
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