Eat This Not That

Oct 8, 2011 by Ashleyl

Eat This Not That:

 

1. Eat Old Fashioned or Plain Quick Oats instead of pre-packaged flavored oatmeal. Oatmeal is loaded in fiber so it will help keep you full longer. Pre-packaged flavored oatmeal is usually loaded in sugar.

2. Eat Whole Wheat or sprouted bread (Ezekiel Bread) vs. white bread. In the process of making white flour, the bran and the germ have been removed from the whole wheat grain; the bran and the germ contain most of the nutritional value. With the bran and germ lacking from white flour, white bread is lower in fiber, zinc, thiamin, niacin, trace elements and “good fats” and oils.

3. Eat FRESH fruits vs. canned or processed. Although fruits are simple carbohydrates, the natural fructose or natural sugars will not cause a quick rise in blood sugar, hence will not make your body store fat as easily as a canned or processed (which is loaded in added sugars) fruit would. Fruits are also loaded in fiber & other nutrients beneficial in weight loss.

4. Eat Natural Peanut Butter vs. Regular PB. Natural peanut butter contains polyunsaturated and monounsaturated fats, which are considered “essential” fats to the body. Regular peanut butter contains only saturated fat, which will raise your bad cholesterol. Not to mention the regular is loaded in extra sodium and sugar from the man-made oil.

5. Replace soda with water or Crystal Light. If you replace a daily 20 oz soda with water, you would easily lose up to 35 pounds in 1 year. One regular soda contains 250-275 calories, plus added sugars & sodium.

6.  Ditch the calorie-laden sauces and dressings. Enhance the flavor by experimenting with natural flavors like spices and herbs, such as lemon, dill, cinnamon, paprika, cumin, chipotle chili peppers, ginger, and garlic.

7. Shake the salt habit. Excess salt can damage cells, meaning cells won’t function at their best. This will leave your metabolism suffering and decrease your ability to burn fat and repair muscle.

8. Eat sweet potatoes instead of white potatoes. You’ll store fewer carbs as body fat when you switch to sweet potatoes, but you’ll still get the energy you need for your workouts. Added bonus, a medium sweet potato provides more potassium than a medium banana.

9. Choose plain nonfat Greek yogurt vs. fruit flavored yogurt. Greek contains no added sugars and is higher in protein, keeping you full longer. Flavored “light” or “fat free” yogurt usually contains around 20 grams of sugar per 6 oz and has the word “juice” in its ingredient list.

10. Choose lean proteins vs. processed fatty sources. Pick up some boneless/skinless chicken breast, ground turkey, and fish (such as tilapia). Avoid high processed meats like hot dogs, deli meat like bologna, high fat ground beef, and bacon.