Bring Carbs back: Yes, you read that right. Carbs are not a villain,
folks. And eating clean doesn’t mean you have to give up this vital
macronutrient. (Your body needs all three - carbs, protein and fat - to survive
and thrive.) Hayim breaks it down: “Carbs just have a bad rap! Yes, most
packaged high-sugar foods are carbohydrate-dense, but carbs, in their natural source, are just as
important (if not more important) to your help your body function as the other
macronutrients, protein and fat!” Fun Fact Time: “Your brain loves
carbohydrates, and can’t even function without it. But that does not mean your
brain does not love Twinkies! It means your brain loves whole grains like brown
rice and quinoa, legumes, vegetables, fruits for they are not only clean
sources of carbohydrates, but also carry fiber, vitamins, and minerals.”
Load up your plate: Amen to this one, right? “Contrary to most diets,
eating clean allows you to eat more food, not less. The difference is you are
able to eat more and still maintain/lose weight because you are making more
mindful, educated and informed food choices,” says Hayim. “Eating clean isn’t
some kind of fad diet that eliminates major food groups; instead, it provides
you with the tools to make better decisions within those food groups. When we
eat clean, there are no ‘cheat meals’ when we want a treat. You can, in fact, enjoy
celebrations in moderation.”
Steer Clear of Eating Low Quality Power
Bars: Mmmm, nothing like
guzzling down some tasty whey protein and maltodextrin after a hard workout,
right? So. Wrong. You may equate eating clean with those purportedly wholesome
power bars, but they may be doing you more harm than good. “Most power bars are
filled with sugar and poor-quality ingredients like isolated soy protein and
chemical additives. Instead, choose a handful of nuts and a piece of fruit,”
advises Annie Kay, MS, RDN.
Go Meatless at Least One Day per Week: No, it doesn’t have to be Monday, but it’s
still important. “To reduce your carbon footprint and eat sustainably, try
going meatless one day per week. Plant-based foods are often less processed than
meat and offer an abundance of nutrients. Beans, lentils, nuts, seeds (e.g.
chia, hemp), tofu, and certain whole grains, like quinoa and buckwheat, offer a
great source of protein,” says Alexandra Miller, RDN, LDN, Corporate Dietitian.
I am not a fan
of Tofu and have not practiced going meatless one day a week but am going to
start now.
Break Up With Fried Foods: It’ll be easier than ditching that summer
fling, we promise. And don’t forget to look for fried food concealing itself
under sneaky names: “In addition to forgetting the fried, deep-fried and
pan-fried foods, [nix anything on a menu or label that’s] crispy, au gratin, or
stuffed. All of which are high in bad fats and calories, and contain zero
nutritional value (even if it did before it went into the fryer!). Instead,
look for steamed, broiled, baked, grilled, poached or roasted foods,” says Peggy Kotsopoulos, RHN,
nutritionist.
Balance Your Plate: Restrictive diets are never realistic for the long
haul, so learning to balance your plate may be key to lasting clean eating,”
shares Dr. Tasneem Bhatia, MD,
also known as “Dr.Taz,” a weight loss expert and author of What
Doctors Eat and The 21-Day Belly Fix.
“Use my 3:1 rule; every plate should be 3 parts fresh- as in fresh vegetables,
fruits, lean meats, healthy fats and one part frozen, canned or boxed. Change
the proportion of fresh to packaged and clean eating becomes an elusive goal.”
Read Your Labels: We’re talking IRL-syndrome here: Intensely Read
Labels. Not high school Huck Finn-status scanning. Read the labels: “In the wise words of Tosca Reno, one of the
pioneers of the Eat Clean diet, ‘if you can’t read
it, don’t eat it!’ If it sounds complex, or like a word straight out of
chemistry class, chances are it is added to artificially preserve the food or
sweeten it. When we eat clean, we aim to eat real food sources,” says Hayim.
“Marketing on packaging can be deceptive: Just go straight to the ingredient
list and make your own judgments. Sometimes, we’ll even find we have to walk
away from foods that are labeled as ‘healthy and gluten free’ after learning
what’s really in it.” Pro-tip: “Avoid
additives like artificial sweeteners, food colorings, and the preservatives
BHA/BHT, and sodium nitrate,” advises Davis. For us “old folks” that means wearing your
bifocals or reading glasses cuz that print is tiny!!
Follow the Six or Less Rule when Grocery
Shopping: “A good rule of
thumb is shopping for groceries with six ingredients or less. This helps us
steer clear of extremely processed foods that would never be obvious from the
outside. For example, when you buy oatmeal, it seems obvious that there would
just be oats, but unfortunately, it can be loaded with all sorts of other
sweeteners and preservatives. There is no reason to buy oats that are made of
anything more than ‘just oats,’” offers Hayim. “You may find that some of your
favorite foods and even most highly regarded as ‘health foods’ are made up of
zillions of ingredients. The good news is that there’s definitely an
alternative and cleaner version of whatever you have to ‘sacrifice’ on the
market.” Does that Chocolate Chip Chewy Bar still sound good with all those
corn syrup solids, caramel color and soybean oil wedged in there? We didn’t
think so. I
was appalled to read on the ingredients that some canned vegetables contain
sugar…what??
Don’t Focus on What You’re Giving Up: Instead, reframe it on all the delicious
real food options now at your fingertips and show stealers in your healthy
eating arsenal. “[Rather than thinking about what you’re missing out on, start
by] adding more real, nutrient-dense whole foods to your diet and making small
changes to the ingredients you use regularly. If you like pasta, replace white,
refined pasta with whole grain or even try making noodles out of zucchini. Try
sprouted grain bread instead of whole wheat. Try kelp noodles instead of
refined noodles in an Asian stir-fry. If you’re at a fast food joint, nix the
fries in your combo for a side salad,” says Kotsopoulos. Little changes add up
to big differences. IN MY OPINION, THIS IS THE MOST IMPORTANT THING ON THIS LONG
LIST. REMIND YOURSELF THAT YOU ARE DOING
THIS TO BE HEALTHIER AND THAT YOU ARE WORTH IT. MAYBE REMIND YOURSELF HOW AWFUL
YOU FEEL BOTH PHYSICALLY AND MENTALLY WHEN YOU HAVE EATEN A LOT OF UNHEALTHY
FOOD.
Eat Protein at Every Meal: “Protein helps to build and repair muscles; it also helps keep us full and
satisfied. For many, incorporating protein at dinner, and even lunch, is
usually not an issue,” says Miller. “Breakfast, however, is a little more
challenging. Space the protein you eat throughout the day to keep your body
strong and cravings at bay. Look for unprocessed lean sources of protein, such
as legumes and fresh meats free of preservatives, when possible.” For
breakfast, try unsweetened greek yogurt, eggs, or almond butter spread on whole
grain toast with banana and cinnamon.
Don’t Swear Off Canned or Frozen Goods: Just because it comes canned, pre-packaged
or in the frozen aisle doesn’t necessarily make it off-limits. “Look for
no-salt added canned vegetables, frozen or dried fruits without added sugar, or
meats without preservatives like MSG,” says Sarah-Jane Bedwell, RD,
LDN
Break Up With Processed Cheese: Can I eat cheese while eating
clean?”...asked every person ever. “Sure, if the cheese is pure, straight from
the source, and unprocessed,” quips Hayim. “Say goodbye to American cheese and
Cheez Whiz, and open your arms up to feta and goat cheese. Instead of shopping
for cheeses in the dairy aisle, check out the fresh cheese section, and see what
is available, keeping in mind the expiration date [See tip #5 above!]. If the
cheese is going to last in your fridge for months, step away! This also doesn’t
mean it’s okay to add it to every meal or coat your veggies in it, but having a
small amount of these cleaner cheeses a few times a week is a great way to keep
your food exciting and flavorful.” Also, pre-shredded cheese has more preservatives.
Become a Mindful Eating Guru: Mindlessly eating while on cruise control
as you’re watching Netflix or navigating traffic is a recipe for falling off
the clean eating train. When you’re mindlessly munching, you’re more likely to
overindulge in the bad stuff too (think: nachos, cookies, candy). “Mindfulness
is a meditation practice wherein you pay attention to what you eat with all
your senses. Studies show that when we see, taste, smell and feel our food, we
eat less and enjoy it more,” says Kay. Geneen Roth writes several books on mindful eating…good
stuff. My motto is “Life is too short to
eat bad tasting food!” I want to be able
to say yummy with every single bite!! When I am eating mindlessly, I don’t even remember what I’ve eaten.
Listen to that Nagging Voice, Eat Your
Greens: Nagging? Pfffft. More
like necessary! “Greens are a fundamental part of our diet. They’re loaded with
nutrients to protect and fight off disease, are low calorie, and help to
alkalize our insides. However, we can forget all about them, especially when we
go on limiting diets. Make sure to get in greens once a day. Whether it be in a
smoothie, as the base of a salad, or as a side dish at dinner, make sure to
plan out one way to get greens in per day,” offers Hayim. “Plants are the heart
of any healthful diet, and somehow, somewhere, you need to eat them in order to
manage your weight and stay healthy for life. The Center for Disease Control
and Prevention recommends most of us eat about 9-13 servings of fruits and
veggies per day,” adds Kay. Don’t be afraid
to take a class or read up on how to prepare new vegetables. I am greatful that our daughter Steph has
experience with different vegetables and has helped me to become more
comfortable in trying them.
Start with one serving of Greens per Day: Not everyone is born a natural kale head,
and that’s fine. “Adding just one extra serving of greens per day [can help]
boost energy and health,” says Kotsopoulos. Dark green veggies are loaded in
chlorophyll, which helps increase the number of energy-boosting, oxygen rich
and revitalizing red blood cells. Toss a handful of spinach to your pasta
dishes, throw some kale in your soup, or swap out your whole grain wraps with a
collard green wrap. Kale is an acquired taste and I am not fond of it but that doesn’t stop me from trying other
great greens. I don’t buy iceberg
lettuce anymore but almost always Romaine.
How about Butter Lettuce….yummy! I also don’t mind Spinach, either in a
salad or in an omelette. Also, try some
of the bagged lettuce combos such as the Southwest Salad Kit by Dole---it’s not
as good for you as making your own but if you are trying to learn to eat more
green, it’s not too bad.
Don’t feel Bad about Eating That: “Everyone has a treat now and then, and no
one eats perfectly. Here at Kripalu, one of our central teachings is ‘practice,
not perfection’, and science shows that feeling guilty about what you eat
doesn’t help anyone – especially you,” comments Kay. If you slip up and
overindulge, just remind yourself that you’re not going to let a tiny flub
derail your entire vow to eat clean.
Drink half your body weight in ounces of
water: “[This will work] to
clear your complexion, and boost energy. One of the number one causes of
fatigue is dehydration. And the same goes for aged skin. Nothing will give you
more of a youthful glow than hydrating your skin from the inside out with
water. It helps to flush toxins from your body and keeps skin supple,” explains
Kotsopoulos.
And Say Adios to Most other Beverages: You’ve heard it before, but it’s worth swallowing up this healthy reminder:
“Skip the sugary drinks, like juice and soda, and opt for water. Plain water is
truly the cleanest option; nothing hydrates the body better,” says Miller.
Having a hard time weaning yourself off? “For a splash of flavor, try infusing
your water with fresh herbs, fruits, or vegetables. Strawberries with basil,
blackberries with sage, and cucumber with mint are but a few options.”
Rethink condiments and
Salad Dressings: You may rely
on them for a flavor-burst on the regular, but most store-bought varieties are
loaded with calories, sodium and sugar. “One of my biggest wake-up calls was
ketchup. I love ketchup and I’ve been eating it my whole life and never thought
twice about it...until I read its label. Now I opt for Annie’s Organic ketchup,
which tastes just like real tomatoes, is way less high in sodium, and makes
foods less addicting to eat,” says Hayim. “Instead of having a highly-processed
salad dressing, try olive oil and vinegar; [instead of mayonnaise] use mashed
avocado on a sandwich,” offers Miller. I have also acquired a taste for mustard and often use sour
cream with a little mayo in things like deviled eggs. Many recipes call for you to substitute
yogurt for Mayo but I’m not real fond of that taste either.
Eat Local: Don’t worry, we’re
not asking you to become a Portlandia-level advocate of the good food movement
and carry an “Eat Local, Think Global” tote everywhere where you go. But eating
local can be a key to clean eating success: “Eating local and in season is the
best way to pack your body with good nutrients. For example, eating a
watermelon (a summer food!) in the dead of winter means one thing: Either it
was genetically modified to grow, or it has had a long journey to get into your
hands. Either way, it’s not as nutritious as it is in the summer time. Get to
know some of the seasonal foods that naturally exist, and embrace those.
Farmer’s markets are a great way to learn, and buy,” explains Hayim.
Ban Diet Foods: Toto, we’re not in 1979 Atkins Diet land
anymore. “If it says ‘diet’ on it, walk away. Just the other day, I took a
recent trip to the ice cream store with my family (yup, even dietitians have a
sweet tooth). I knew nothing would be good for me walking in, but I was still
up to perusing to see if anything new was on the market. To my surprise, the
ice cream store had come out with a ‘lite’ version of their regular soft serve.
My ears perked up, so I asked for a taste. It was delicious. As the food
investigator that I am, I asked to see the nutrition info. Turns out this
‘lite’ was only ‘lighter’ in fat content, but happened to be almost the same in
calories and nearly double the amount of sugar as the regular. It’s easy to get
trapped by marketing labels, but I promise, no person has ever gotten healthy
and happy living on diet foods,” Hayim offers.
Be a Picky Eater: But, really. Just
don’t tell your picky eatin’ sweetie we officially gave you permission. “After
you fill up with your fuel, build, and boost foods, spot your must-have
additions—whether that’s a creamy crab dip, buttery mashed potatoes, or bourbon
pecan pie. Have a spoonful of each, but limit yourself to the a few picks that
are truly worth it in your book,” recommends Cassetty. Dark chocolate and peanut butter...everything,
we’re calling your name.
Eat Your Meals at the
Same Time Every Day: Ever notice how when work meetings or doctor
appointments mess with your schedule, you wind up consuming one too many
forkfuls of chili cheese fries or too many spoonfuls of ice cream come
mealtime? It’s one of the 21
Ways Your Job is Making You Fat! “Eating dinner – or is it breakfast– at 3
a.m. [can really throw off eating clean]. Eating balanced meals at regular
times can help manage stress and keep your mood stable,” contributes Kay.
Add More Movement Into
Your Life: When you’re more active, you tend to make healthier eating choices. (You
might think twice about that loaded burrito for lunch when you’ve got Glutes
Gone Wild class at 5:30 p.m.) This, in turn, can make it so you want to
exercise more. Now that’s a cycle we can get behind. “Look for excuses to move
throughout the day, such as standing to take a phone call or stretching during
a TV commercial. Schedule time for exercise; try either three 10 minute
sessions throughout the day or one, 30 minute or longer session. Be sure to
find activities that you enjoy, such as yoga, walking the dog, basketball, or
dancing,” suggests Miller.
Don’t Be a Cookie
Monster: Or cake, brownie or ice cream monster for that matter. “Many Americans eat
too much added sugar on a daily basis. From baked goods to tomato soup, you
never know where added sugars may be hiding. The American Heart Association
recommends that women and men have no more than 6 or 9 teaspoons of added sugar
per day, respectively,” says Miller. “As you aim to eat clean, focus on eating
less added sugars by limiting the amount of sweets and sweetened beverages you
have. In addition, pay attention to the ingredient list on packaged foods.
Added sugars are often lurking in unexpected places, including tomato-based
products (soups, sauces, etc.), yogurts, granola bars, cereal, and peanut
butter. Look for foods that do not have any type of sugar listed on the
ingredient list or make sure the source of sugar is listed towards the end
since that means less of it is used.” When starting on this health journey, clean out your
cupboards!!
Follow This Sugar Rule of
Thumb: Hayim shares her go-to
guideline for added sugar consumption (naturally occurring sugars, like those
found in fruits and veggies, are fine!): “Anything that I eat with a label,
must be 10 grams of sugar or less. This may sound generous, but once you start
looking at labels, you will see this is actually difficult to find. Take
Snapple Half and Half. It has 50 grams of added sugar! When you see anything
more than 25 grams of sugar in its label, run.”
Don’t Hold Back on Whole Grains: Pasta dreams can still come true even if
you’re eating clean so don’t toss ‘em out the door like your worn out running
sneaks. Just look for whole grain varieties. Why? “Whole grains provide more
nutrients, including fiber, and are less processed than refined grains. The Dietary
Guidelines for Americans recommends that at least half of all grains consumed
in a day be whole grains,” says Miller. “That’s because the whole grain,
including the bran and germ, is used. Make sure the first ingredient on any
‘whole grain’ product is truly a whole grain (e.g. whole wheat, oats, quinoa,
farro, brown rice).”
Don’t Bookend Your Sammies Between Wonder Bread: Bread, that is. “One of the most common
questions I get as a dietician is ‘Can I eat bread while eating clean?’ Well,
sure if the bread is actually bread. That sounds silly, right? Sadly, though,
most bread that we traditionally see, is so processed and bleached of
nutrients, it’s not even bread!” exclaims Hayim. “It’s hard to find bread that
is bread, but there are some solutions that allow you to keep it in your diet.
Some good options are making your own, purchasing sprouted grain bread (like
Ezekiel), or even purchasing bread from the bakery section, instead of the
shelf. Remember, just because we have chosen a more real form of bread, does
not give you the green light to consume until you can’t breathe. Eat in
moderation, and reap the benefits from its nutrition, and ability to fill you
up,” she adds.
Eat More Veggies: Beyond just greens, strive to include more
veggies into your diet. “Vegetables are a rich source of vitamins and minerals
that are essential to heart and immune health as well as healthy skin, bones,
and vision. Vegetables are also rich in fiber, a nutrient that supports a
healthy digestive tract and keeps us feeling full and satisfied throughout the
day,” says Miller. “Fresh vegetables are a great option; think eggplant, bell
peppers, carrots, radishes, spinach, cucumbers, tomatoes, and mushrooms---the
options are endless. If choosing canned or frozen, stick with vegetables free
of added ingredients, especially salt, by looking at the ingredient list. Aim
to have a vegetable with every meal. Better yet, try to fill half your plate
with veggies. They add volume and nutrition to your meal without a lot of
calories.” In fact, this half-plate rule is one of the 10
Genius Tips to Lose 10 Pounds!
Eat Living Foods: Don’t worry, you’re kale shake ain’t jumping out
of your cup anytime soon. “Eating living foods just means eating foods that are
close to where they came from. For example, you could choose fresh tomatoes, or
you could choose Ragu for your pasta. The tomato, however, has just been picked
from the ground, and has done a lot less traveling (both miles and time in
transit) to get to your hand, and, therefore, has a higher nutritional
content,” explains Hayim.
Be a Strategic Eater: “Repeat after me: Fuel, build, boost,” says Cassetty. “Think
of your fruits and veggies as your fuel. Build from there with lean
proteins, like shrimp and turkey, and boost out your plate with whole
grains (think brown or wild rice and quinoa).” Next time you ask “What’s for
dinner? ” try and remind yourself of this mantra as you strategize your kitchen
MO.
Eat What Makes You Feel Good: Giddy up for good health! Time to open up a new
google doc or create a note on your phone, folks. “Keep a food journal for a
few days without changing your eating habits, and then start trying to eat
clean and keep a journal doing that for a few days. Instead of focusing on
calorie count on these days, simply write down what you ate and any notes about
how you feel each day,” says Bedwell. “You may notice a big difference in
things like energy level and mood when you start eating clean.” This follows the mindful eating concept…often eating sweets
or chips makes us feel miserable but we are so used to that feeling that we don’t
even notice. I found I was taking an
antacid before bed and researched that chocolate is often the culprit…yes, even
the dark chocolate square I was eating in the evening so I had to decide, did I
want to continue with the chocolate or feel miserable and take an antacid?
Don’t Mash Your Potatoes: This starchy veggie is often blended with cream,
salt, and butter and not much of a healthy dinner companion. Instead, try a
cauliflower mash. “If nearly 300 calories of high glycemic carbs aren't your
idea of a to-die-for side dish, consider making cauliflower mashed potatoes
instead. The per-cup savings: About 135 calories and 4.5 grams of saturated
fat. You’ll also get more fiber in the mashed cauliflower. More good news: It’s
suitable for people avoiding gluten and dairy, and is also great for Paleo
dieters,” comments Cassetty.
Shop the Perimeter (of the Grocery Store): “The outside of the grocery market is
usually filled with the most real foods, like fresh dairy, fresh meat, fruits,
and veggies,” says Hayim. The interior aisles? Beware of many dieting
landmines! “The inside is usually designed to be the shelf area, where foods
(if we can even call them that) can sit for months and even years. Of course,
some of our essentials are found on the inside, but aim to get most of your
groceries from the perimeter.”
Shop the Rainbow too (buy colorful food): “‘Clean’ foods pack the highest
nutrient value for the lowest number of calories,” comments Davis.
“Brightly-colored fruits and vegetables supply more nutrients compared to the
number of calories they supply. Less nutrient-dense foods provide empty
calories and tend to look lighter or whiter, contain refined sugar, or high
amounts of unhealthy fats.” I like to try new foods as often as possible. This week it was a Galia melon (was a cross
between cantaloupe and honeydew)…yummy! Have you tried Jicama? It’s white so doesn’t help with eating
rainbow colors but I love it’s crisp, earthy taste eaten raw.
Cut Back on Salt Intake Real talk, guys: excess sodium in your diet can contribute
to belly I wcooking with salt, use herbs and spices to add flavor.”;
Remember Real Food Goes Bad and That’s OK: The same may not apply to your Tinder date
lying about height, but when it comes to shelf life, the shorter the better:
“If a shelf life is a few months or longer, put it down: There are a few
exceptions to this rule (such as grains or oats), but it’s safe to say that
foods with very long shelf life will not provide you with the best nutrition.
Most perishable foods come with an expiration date, and go bad soon after
purchase...Eating clean may seem a bit more costly at first, but will certainly
be cheaper than any bill from a doctor or hospital stay in the long run,” shares
Hayim. This is
hard because we were taught not to waste
food but it happens. This also goes for food we’ve tried and didn’t like so
have to throw it out…it’s all part of the learning process and is better than
being afraid to try something new.
Embrace the Hipster Eateries: Don’t worry, you can still skip the flannel and
Converses. “A handful of hipster fast-food chains catering to clean eating
types are starting to pop up across the country,” says Davis. They feature
fresh (and often local) ingredients and what you see is what you get, so you
don’t have to worry about icky additives hiding behind closed doors. In fact,
you’ll probably be met with basil plants dangling at the doors. “East Coasters
can find clean offerings at Sweetgreen and West Coasters can find real foods at
Veggie Grill.” I will honestly say that there are not a lot
around here…even a place like Panera is NOT healthy. The People’s Organic Restaurant in Fargo
seems to be pretty healthy but you have to read the ingredients. BUT we can order a small steak or unbreaded
shrimp, steamed veggies or salad with Italian dressing.
Slash the Boozing: We’re not saying ditch the vino completely, but
try to limit your consumption. “Another important principle of clean eating is
keeping unwanted additives, pesticides, and other chemicals out of your body,”
says Davis. “So drinking alcohol, a liver toxin, is not really consistent with
a clean eating plan. Drink lots of water to flush your system of toxins and
keep you well-hydrated. While we have you, find out the 14 amazing things that
happen to your body when you stop drinking! This is hard in the summer since we live on a lake and a Hard
Cider after a warm day on the pontoon tastes pretty good. The hardest part is that having alcohol
lowers my defenses to saying no to other unhealthy stuff.
Wave Out the White Stuff: Eating out? “Ask to replace white rice or potatoes
with whole grains, such as a brown rice option if they have it, or with steamed
veggies or a salad,” advises Kotsopoulos.
Stick with Healthy Fats: Your daily guac habit texted: She’s glad you’re in
love, but hoping you’ll add some more healthy fats to your routine. “Instead of
trying to eliminate fats from your diet, focus on incorporating more healthy
ones. Simply swapping mono- and poly-unsaturated fats for saturated and trans
fats can have a significant impact on your health. Mono- and poly- unsaturated
fats are found naturally in olive and canola oil, nuts, seeds, fatty fish,
olives, and avocados; they are considered healthy fats as they have been shown
to raise your ‘good’ cholesterol (HDL) and promote heart health,” explains
Miller. “Saturated and trans fats are considered unhealthy fats as they are
associated with an increased risk of heart disease. They are often found in
high-fat dairy foods, such as butter, cream, and cheese, as well as meat and
heavily processed foods.”
Get Used to Saying “Hold the Sauce, Please” : This four-word phrase is a must-do
when it comes to clean eating. “Have sauces and dressings served on the side,
so you can control the amount you eat or skip them completely,” says
Kotsopoulos. “If it’s a cream or butter sauce avoid it completely and use fresh
lemon juice and olive oil instead.”
Avoid Processed Fat Free foods at All Costs: Snackwell cookies, we’re looking at
you. “Overly refined foods, especially refined carbohydrates like fat-free
cookies, cakes or chips, can trigger inflammation and actually make you hungrier
through the day. Instead, choose high-quality whole food – for snacks try nut
butter and fruit or celery, or enjoy an occasional cookie made with higher
quality ingredients – like real butter (grass-fed organic, even better), and
organic whole grains,” suggests Kay.
Be a Smarter Meat Eater: C’mon, you’re getting bored of that daily grilled
chicken breast anyways. “Clean meat may be one of the most important 2016
trends. Organic meats and meat free from antibiotics and hormones are simply
better choices. More manufacturers are catching onto this as the sourcing of
meat becomes more transparent. As many people choose to be vegetarian or
‘flexitarian,’ high-quality meats consumed in small quantities can provide the
protein and missing amino acids that many of us need,” says Dr. Taz. “Learn
your meat ‘story,’ get meat smart and limit the amount of meat consumed daily.
One serving of meat per day is often enough for us all.” Many of us were raised on summer sausage and bologna but they
are SO unhealthy for us. Switch to
chicken or turkey on your sandwiches.
Have a DIY Desserts Rule: “If you are going to indulge in a sweet treat,
make it yourself,” says Bedwell. “That way you are using real, whole food
ingredients (such as eggs, butter, and flour) rather than the ingredients that
are often in packaged, processed treats (such as partially hydrogenated oils,
preservatives, and high fructose corn syrup).” Serious sweet tooth? Familiarize
yourself with these 8
dessert survival strategies and never cry chocolate chip tears again. This is the only
rule I disagree with since baking your own treats involves extra cookies or
cake and I can’t resist the temptation when they are in the house so I would
rather buy ONE cupcake or small packet of oreos if I am going to indulge so I
am not tempted by the leftover cookies etc.
Those recipes for desserts in a mug are a good alternative too.
Always Order One Vegan Item When Eating Out: Maybe it’s your entree, or maybe
it’s just asking for that string bean and sundried tomato dish to be sauteed in
olive oil instead of butter. But always shoot to consume at least one
plant-based item when you’re at a restaurant. Not only will it help quell
overeating on other stuff (vegan options tend to be heavy on fiber) but it’s a
boon for your health. “Plant-based foods are loaded in vitamins, minerals and
antioxidants that help your body function optimally,” says Kotsopoulos.
Choose Fruit Over Juice “Many of us get deluded into thinking clean eating is
drinking more juice,” says Dr. Taz. “Always choose whole fruit over any fruit
juice, to gain benefits from eating the fiber and allowing the digestive
process to absorb the nutrient from the fruit.” An apple will work wonders to
fill you up before a meal. A glass of apple juice? Not so much.:
Make a Better Cup of Coffee or Tea: “Replace sugar in your coffee or
tea with cinnamon, which actually lowers blood sugar levels,” suggests
Kotsopoulos. "Sugar is of the top causes of weight gain—especially around
the midsection. Plus it suppresses your immune system and affects mood.”Coffee Mate makes
a Natural Bliss creamer which has few ingredients and no preservatives.
Make 2016 the Year You Never Drink Diet Soda Again: Drinking diet soda for your harmless
sweet-fix? Sorry, guys, but you just gotta give it up. “Diet soda might be
calorie-free, but that super-sweet flavor [seduces your brain big time.] People
who drink diet soda tend to get hungrier for sweets, and over time, have
greater waist circumference (that’s science-speak for bigger bellies),” offers
Kay. You might find it easier to go “cold turkey” than cutting back to one a
day, but do whatever works best for you.
Recently,
I started drinking ICE (flavored water)
as I really like the taste even though I know it is as bad for me as diet
soda. After a few days of drinking two
large bottles a day, I started aching so bad that I had to take Ibuprofen. I asked myself what was causing the aching
and realized it was the ICE. The aching
went away after a couple of days of stopping the ICE. So it’s not just diet soda but many flavored
water that have the artificial sugar and preservatives that are bad for us.
Add Spice for a Healthier Life: It may have a cutesy-sounding ring to it, but this
rhyme means serious business: “Whenever possible, flavor your dishes with fresh
and fragrant herbs and spices that pack an antioxidant punch,” suggests Davis.
“Herbs and spices that rank at the top of the free radical-quelling antioxidant
list include oregano, sage, thyme, rosemary, and cumin.”
