Can I “really” eat that?

One of the biggest excuses for not being able to lose weight for a lot of people is “I love … and don’t want to give it up”.

Well for the most part that excuse is no longer valid anymore with a little effort, education and commitment.

I LOVE to eat and though I have educated myself, it’s still a challenge for me at times to eat the “correct” foods. One reason is being on the road 4-5 days a week, and those that go through airports know sometimes the food isn’t the greatest, but there are places now making it easier to find “good” choices.

One of things to first do is make the commitment that you “really” want to change. Without that you may get some temporary changes but eating right is the key.

Label Detective

The next thing is too become a “Label Detective”.
Really take a good look at labels and see what’s listed especially in the first 5 ingredients, remember the ingredients are list from highest to lowest, in other words if “Sugar” is listed first then there is more sugar in there then any other ingredient.

One of things I learned when first starting to do this was very eye opening because I thought “ok wheat bread is better then white”, and I look at the ingredients and sugar, high fructose corn syrup, barley malt or some type of sugar was listed within the first few ingredients. I also found this in yogurt listing HFCS as the 1st or second ingredient, and silly me thinking yogurt is good for you and it is, just not the particular brand I was looking at.
There are some brands now that are putting on their labels “no HFCS” so it makes it easier to find a “better” bread but the point being you really have to look and not just take it for granted.

Proteins, Carbs and Fats

The other thing is to get the proper balance of foods, protein, carbs and fats..WHAAT WHAT!! Yes I said it, your body needs it all to function properly, however it needs it in balanced ways.

Ideally if you can have protein, a fast carb and slow carb in the right portion size then you have great plate of food that’s fat burning and good for you. I know I know, what are you talking about…well if you have grilled chicken, salad and a piece of corn on the cob, you have your protein, slow carb, being the salad and fast carb being the corn. Depending on what you add to all these they can very easily become “calorie bombs” so you have to be aware of that.
Just as a quick description, protein, that kinda speaks for itself, fast carbs are basically what most people consider the good tasting foods corn, potatoes starchy foods, and slow carbs are more of the greens or berries.
Fats, you want foods that are good in fats, like avocado or even like Salmon that has good fats in it and if you don’t “slop” it on a small “pat” of butter is fine too, but not 5 small pats.
It does get deeper but that’s a whole other explanation.

Can I really eat that?

So now to “Can I really eat that?”
Well ..yes with some modifications. You may need to “learn” how to adjust your cooking a bit.

If you like pasta look at whole wheat pastas, or quinoa. If you like rice go with brown rice, if you like fried chicken, how about “oven fried chicken”, having it baked instead of fried is better for you and there are recipes that can help you still give it a similar taste.

I noticed the Costco by me now has frozen pizzas on a whole wheat crust along with some other good ingredients on them, but you can make the same thing at home with a whole wheat tortilla or pita and putting your own toppings on low fat cheese.

Besides fruits for desserts, there are also great recipes out there for brownies that are made with whole wheat flour, unsweetened applesauce and other ingredients and taste good too, but of course you can’t eat a whole tray of them.

It’s getting a bit easier to go out and eat, now that restaurants are becoming more “food healthy friendly”. One of my favorite places around me to go to is a Mexican/BBQ place, and over the past few years their menu has been changing for the better.
When I go there I always ask them to modify my foods such as no sauces or something on the side etc and they are very accommodating.
Some of the new things they started was to have brown rice and pinto beans instead of just rice and black beans, whole wheat tortillas and rolls now for their sandwiches and mexican fare, grilled veggies and just recently they had another type of taco, instead of taco shells you were given “Lettuce” and you would assemble your own and have a lettuce wrap.
I also noticed when I’ve eaten there that I was full for the rest of the day. After mentioning this to the owner, she told me they don’t’ use artificial additives in their foods or chicken etc.
Most of their food is made fresh daily and you can really tell the difference. This is one of the reasons I usually go there for a late lunch on Sundays because I don’t have to worry about eating the rest of the day, and have plenty of energy for my Fit Club in the evening.
I usually have something small just to keep my metabolism up, a piece of fruit or something like that but don’t eat another full meal.

The information below is from another article I put together at another time and seems appropriate to add to this.

Make Sure Your Body Is Getting Proper Nutrition With These Tips

Nutrition can be a major key into whether you live a healthy or an unhealthy life. Proper nutrition is not that complicated, but it does require some research so that you don’t end up losing money.

Foods marketed as health foods are not always as healthy as you may think they are. Be sure to always check the nutritional information on the packaged or prepared foods that you eat and pay attention to the serving sizes as well. A snack food may have small amount of fat per serving, but if you eat several servings at a time, the small amounts of fat can add up.

Healthy foods can be very easy to prepare, requiring very little time and effort. It does not necessarily take longer or cost more to live on healthy foods.

You can help maintain a proper nutritional balance by choosing the correct type of dairy for your intake. Forego fatty cheeses and whole milk in favor of low-fat milk and non-fat yogurt. You will still get all the benefits from proper dairy consumption without the wasted calories and fat.

Animal fats are seen as culprits of high cholesterol by many nutritionists, so many people are avoiding animal fats. The mainstream recommendation is currently that we make animal fats no more than 10% of our caloric intake. But, there is another voice that says these fats contain necessary nutrients, amino acids that contain carnitine and other substances vital to fat metabolism.

Sports drinks are great for replenishing certain nutrients that your body needs after exercise. You should drink them according to their guidelines, and use them as part of your regimen to keep your body healthy during exercise. These sports drinks revitalize your body after a workout, and they are great for keeping energy levels up during and after exercise.

A great nutrition tip is to add foods to healthy foods that you don’t like to mask the taste.

As you can see, there is a lot more to proper nutrition than most people think. It requires a lot of work and patience, but it will be worth it in the end to help improve your quality of life. By following the above tips, you are well on your way to improving your diet.

Hope this has helped a bit, if I can be of any help feel free to contact me

Keep Up The Good Fight
Rich Taub
Independent Team Beachbody Coach

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7 Responses to Can I “really” eat that?

  1. Mary Riley

    Very informative post on nutrition. I sure wish it was simplier to start eating healthy but as with anything that is good for you, there is a learning curve.

  2. Great post Rich, learn something new everyday! Didn’t realize that the ingredients were listed highest to lowest in content. Thanks for the info!

  3. Thanks for the info! I’ve never heard of HFCS. I’m going to check my yogurt now. I don’t usually eat it, but my kids do.

  4. Jared

    Great post Rich…”label detective” – I love that!

  5. Richard

    It’s amazing what’s really in some of the things we eat, thinking we’re eating good

  6. Suzann

    I even have my kids reading labels – at least they know what choices they make even when they opt for the “not so good for you” on occasion!

  7. Darren

    Very informative post. I use either Lose It! or My Fitness Pal on my iPhone to keep track of what I am eating. I find that without a food diary, I have no clue.

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