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Beware ~ 10 Common Eating Right Mistakes
January 28, 2011
|Marilyn and I hope you're benefiting from adding Nature's super foods to your diet!
Today we thought we'd share with you how to...
You may know the importance of a balanced diet, but lack of knowledge of food facts can cause poor eating habits.
Here are some of the most common mistakes that can lead to an unhealthy diet:
1. Skipping breakfast to save calories for later in the day
Studies show that breakfast skippers actually have more difficulty controlling their weight because they overeat at the next meal.
Eating breakfast revs up your metabolism and replenishes your body's fuel source.
2. Not planning your meals in advance
If you come home from work tired and hungry to an empty fridge, chances are you'll order in.
Instead, plan your meals in advance, grocery shop once a week and batch cook on the weekend.
You'll eat healthier and save time and money!
3. Grabbing the coffee shop muffin for a quick breakfast
Here's the bad news - the typical coffee shop muffin can deliver up to 19 grams of fat and 400 calories! Even a glazed donut has less.
If you're on the go, order a low-fat bran muffin with fruit.
You'll get less than 3 grams of fat and up to 5 grams of fibre.
And don't forget the latte for a calcium boost.
4. Ordering a salad at lunch instead of a sandwich
Surely that roast beef sandwich is more fattening than the chef's salad...right?
Tossed greens may sound virtuous, but some salad entrees pack up to 10 teaspoons of fat because of the oil used in the dressing.
A typical roast beef sandwich (with mustard, not mayo) delivers less than two.
If you'd rather have salad, order the dressing on the side, dip your fork in the dressing and then put the salad on your fork and chances are you won’t use all the dressing.
5. Eating carb-free meals to stay slim
Low-carb diets have been all the rage, and it's true that too many carbohydrates can make you fat.
But too much fat and too much protein can also pack on the pounds.
Whole-grain starchy foods, legumes, fruit and vegetables are low-glycemic carbohydrate foods that keep you feeling full and energetic longer.
So give up those high glycemic "white" refined carbohydrate foods such as cakes and pastries instead.
6. Using margarine instead of butter to ward off heart disease
Sure, margarine is made from vegetable oil.
But if it's hydrogenated vegetable oil, it is actually worse for your heart than animal fat.
Hydrogenated oils contain trans fatty acids that raise your LDL (bad) cholesterol and lower your HDL (good) cholesterol.
You're much better off using a little bit of butter than a hydrogenated margarine.
And contrary to popular belief, margarine does not have fewer calories than butter.
7. Munching on fat-free snacks in an effort to lose weight
True, those pretzels are healthier than deep-fried potato chips.
But calorie-wise, many low-fat products are about the same as their full-fat counterparts.
Consider that a one-ounce (28 g) serving of pretzels weighs in at 110 calories, about the same as a similar serving of chips.
What's more, research shows that we actually eat larger portions of foods that are labelled low fat.
The bottom line - calories count!
8. Avoiding between-meal snacks for fear of weight gain
Instead of devouring three big meals, successful dieters eat more often.
Spreading out your food keeps your stomach always partly full and prevents overeating at any one time.
Healthy snacks include yogurt, fruit, low-fat lattes, veggies and hummus, or nuts and dried fruit.
9. Eating a bowl of bran flakes to get your daily fibre fix
This is a good start, but you're only partway there.
One serving typically gives you about 5 grams of fibre - only 20 per cent of a woman's daily requirement (25 g) and 10 per cent of a man's (38 g).
You must still add high-fibre foods like beans, whole grains, vegetables and fruit to your remaining meals and snacks.
If you want to make a big dent in your fibre intake at breakfast, reach for a cereal that provides at least 10 grams of fibre per serving.
10. Being a slave to the "study du jour"
Oat bran is out, the next day it's back.
Nutrition flip-flops can exhaust even the most conscientious of eaters.
Good science unfolds slowly and for every positive study, there is usually a negative study.
The key is not to react to every single news report.
Stick to the tried and true, a low-fat diet with plenty of whole grains, vegetables and fruit has decades of research to support its health benefits.
Here's a recipe that you're whole family is going to love!
Breakfast Bread Pudding
You'd never guess that this sweet oven-baked treat has less than a gram of fat per serving.
Use your favorite dried fruit, apples, apricots, cherries, cranberries, peaches, and pears are all delicious options, or go tropical with pineapple, papaya, mango or coconut.
On the side, speedy scrambled eggs with a dab of light cream cheese provide the protein you need to start the day energized.
Prep: 12 min.
Cook: 1hr 3 min.
Total: 1hr 15 min.
# 2 c. evaporated skim milk
# 1 c. fat-free egg substitute
# 2/3 c. sugar
# 1 tsp. vanilla
# 1/2 tsp. ground cinnamon
# 1/2 c. chopped mixed dried fruit
# 1/3 c. currants
# 4 c. cubed multigrain bread, lightly toasted
1. Preheat the oven to 350F.
Coat a 2-quart baking dish with nostick spray.
2. In a large bowl, whisk together the evaporated milk, egg substitute, sugar, vanilla, cinnamon, dried fruit, and currants.
Add the bread cubes and stir to coat.
Transfer to the baking dish, making sure that the dried fruit is evenly distributed.
3. Bake for 1 hour, or until puffed and a knife inserted in the center of the pudding comes out clean.
The pudding can be covered with plastic and stored in the refrigerator for up to 3 days.
You can use any slightly stale bread, bagels, or hamburger buns for bread pudding.
Store your leftover bread in the freezer until needed.
Calories 204.6 Cal.
Fat 1.8 g.
Saturated Fat 0.4 g.
Sodium 220.3 mg.
Carbohydrates 38.4 g.
Total Sugars 30.9 g.
Dietary Fiber 1.9 g.
Protein 10.7 g.
Sadly, that's all the time we have for today.
We hope this recipe and the above tips come in handy throughout 2011 and we hope you found some value in this Newsletter!
Until next time, we want you to,
Live Longer & Live Younger!
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