Category: Healthy Diet

Is Eating White Meat Better For You?

So, is eating white meat better for you? I hear this question a lot — in the media, in general conversations and from clients. While many studies point to white meat as the healthier choice, a large number of reputable studies are debunking this theory. For example, research is showing that the saturated fat in red meat does not increase your risk of heart disease. And researchers are questioning if the problem might be that red meat eaters consume less grains, fruits, and vegetables on a daily basis. Exercise is rarely discussed.

We all have that relative that won’t eat vegetables or exercise. Unfortunately, health struggles usually follow. People that have cut out red meat or eat it occasionally usually have a long list of other healthy habits. So we come back to the question. Is the real culprit lifestyle?

Red meat has nutrients that your body needs and when eaten in moderation as part of a healthy balanced diet, it can benefit you.

Tips for eating meat and staying healthy!

1)  Switch it up!  When meal planning, alternate your meat choices. For example, try chicken, turkey, lamb, beef, pork, fish, and shellfish. If you like dark poultry, go for it! The dark meat in poultry has more nutritional value. And the additional calories and fat are so minimal that the good outweighs the small increase in calories and fat.

For variety, try incorporating a high protein meatless dish one night per week with a big salad on the side.

2)  Pay attention to portion sizes!  You probably don’t need to sit down to a 22 ounce steak very often. I hope there would be leftovers! Use light recipes to help you learn to cook with the right amount of meat.

3)  Load on the veggies!  I’m a huge fan of choosing recipes that have a ton of veggies mixed in with the meat. Look to stir-fries, pasta dishes, stews, and rice dishes as vegetable loaded options. Make steamed vegetables or a side salad to go with your main dish every night. You will feel more satisfied. And you’re more likely to get closer to your daily recommended servings of fruits and vegetables when adding the extra side.

4)  Buy Natural or Organic!  I really believe it’s the quality of the food that matters the most. Eat hormone and antibiotic free meat as much as possible. Organic grass fed meats are naturally leaner as well. Know your source. Talk to your butcher and find out how the animals are treated and what they are eating. I used to raise livestock when I was growing up, and I can tell you that people who care about the health of their livestock care about the health of the people they are feeding. Plus, it’s usually more humane! 🙂

5)  Make your own burgers! The hamburger is still one of the most popular meals in the US. For good reason. They are delicious! The hamburger itself is usually not that over the top when it comes to calories. It’s the extras! Things like fries, bacon, cheese and sauces all add tons of calories. I like to make burgers at home. It allows me to know the quality of the meat, and I can control the calories. Add some baked fries and a salad for a complete burger experience!

So go ahead and fire up that grill for the remainder of the summer. Just remember to eat a balanced meal!

Please let me know if this has been helpful or if you have a recipe you’d like to share!  I love to hear from you!

Blessings!

Jennifer

The Right Foods For Weight Loss

Have you been struggling to lose or maintain your weight? Don’t worry! You’re not alone. The good news is you can begin to make simple changes in the foods you eat and lose weight for good!

For the past 22 plus years, I’ve helped clients make easy changes in their daily/weekly food intake and lose weight. No deprivation diets or crazy workouts, I promise! Just simply swapping out some of the higher calorie foods with good tasting low-cal substitutes helped them lose weight. It can help you too.

Try food swap magic!

Here are some small yet powerful changes you can make to lose and maintain your weight:

1)  What’s for breakfast?  Do you know that one cup of granola can pack in 450 calories? Yikes! You can eat a serving of oatmeal (with blueberries and butter), and two eggs for only 360 calories. Granola is a healthy food, but if you are trying to lose or maintain your weight, avoid the high calorie cereals in the morning. They make better toppings than meals.

If you eat breakfast at your favorite coffee shop, you will want to find out how many calories are in that on the go meal. Keep it to 350 calories and have a plain cup of coffee with a small amount of creamer. This simple tweak alone helped one of my clients stop gaining weight and lose three pounds in five weeks!

2)  Snack wisely. A small serving of chips is about 150 calories on average. But, did you know you can eat four cups of popcorn for only 60 calories? Popcorn is way more filling, and will keep ,you satisfied longer. Not crazy about popcorn? Eat a piece of fruit.

3)  Entertain with lower calorie choices. Having company? Offer hummus and yoghurt based dips. Offer whole grain crackers as well as fruit and cut vegetables to go alongside the dips. Serve smaller portions of the higher calorie fare such as cheese and cured meats. You and your guests are likely to eat less when the portions are sized smaller.

4)  Limit the fast food!  I realize this may be obvious to some. However, with 25% of our nation eating fast food daily, I do not like to ignore this one. Most of us picture a drive through window when we think of fast food. However fast food can be healthy take out as well. When you let someone else cook the meal, you have zero control over the calories.

Just like with the breakfast meals, find out how many calories are in your favorite take out and decide if it meets your weight loss goals. Or, have some healthy frozen food on hand and combine it with a fresh salad for a last minute dinner option.

5)  Watch the sweets! There are 196 calories in a large chocolate chip cookie. Switch to a piece of dark chocolate (60 calories), a small cookie (49 calories), or a small serving of sorbet (110 calories).

These tips will help you cut calories and stay on track without feeling deprived! Please let me know if you have a food swap you’d like to share or a question about your daily food intake by leaving a comment below.  I really enjoy hearing from you!

Blessings to you and yours!

Jennifer

 

Is Sugar Bad For You?

Every time you turn around there’s another article or TV special telling you sugar is bad! It’s enough to make you want to throw your chocolate chip cookie right out the window. Before you chuck the cookie or feel guilty for eating it, let’s look at this from a more moderate perspective.

I do agree that too much added sugar in our diets contributes to obesity and may even be toxic. However, I don’t agree with blaming the nation’s obesity and health issues on sugar alone. Processed foods, lack of sleep, stress, a sedentary lifestyle, and over-sized portions are all contributing factors as well.

Let’s face it. Most of us like a sweet treat now and then. And, that’s okay. The concern is that most Americans are getting too much added sugar in their diets. Things like sodas, energy drinks, and even coffee drinks are responsible for the majority of the sugar consumption.

Yes, you can eat your sugar and be healthy too!

1)  Treat it like dessert!  Read your labels. If sugar is in the first three ingredients on a label then consider that food like a dessert. Try substituting fruit for added sugar in cereals and yoghurt. Add a teaspoon of honey or agave nectar if it’s still too tart.

2)  Moderation is key!  For example, the American Heart Association statement recommends that women limit themselves to about 6 teaspoons of sugar a day, or about 100 calories. Men should aim for about 9 teaspoons a day, or 150 calories. Just how much sugar is that? A 12-oz. can of regular soda contains eight teaspoons of sugar, or about 130 calories.

3)  Drink more water!  Try substituting water or plain iced tea for drinks that have added sugar. If you like carbonation then consider investing in a soda machine and make your own sparkling water.

4)  Cook from scratch! Processed food usually has sugar added for flavor and/or for preserving food. When you cook your own meals, you control how much sugar goes into the meal. It is not uncommon for me to use honey or raw sugar in a stir fry recipe. However, it’s a measured amount.

You don’t have to become a gourmet cook. Choose 20 minute recipes from magazines like Health and Cooking Light.

5)  Choose wisely! Start tracking how much sugar you eat daily. Pay attention to the foods you really enjoy and which ones you could live without. Treat your daily sugar intake like a bank account and decide how you want to spend it. Substitute non-sugar choices or a piece of fresh fruit for the foods that are not that special to you. Make it worth it!

6)  Avoid high-fructose corn syrup! There’s a lot of controversy about this one. However, I personally believe that the chemicals in high-fructose corn syrup are suspect, and I tell my clients to avoid it. I believe our bodies will do a much better job of metabolizing food that hasn’t been altered with a bunch of chemicals. There are so many other “natural’ sweets that you can substitute. Why take the risk? If you see this ingredient on the label, put it down!

7)  Use it before and after exercise! A great time to consume sugar is when you will use it most. A piece of fruit before a workout is really good for fueling your workout. Low fat/high sugar is great after a high intensity workout. This would be the time to eat that yoghurt with the honey or evaporated cane juice!

Hopefully this will help you treat sugar with respect rather than be afraid of it. Avoid a lot of added sugar and use natural forms of it in moderation. You don’t have to eliminate it entirely, just know you don’t need a lot of it!

Please let me know if you have any questions or if you have a favorite sweet treat you’d like to share.  I love to hear from you!

Blessings to you and yours!

Jennifer