10 FOODS AND DRINKS TO AVOID IF YOU ARE ON A DIET, DESPITE THEIR SO-CALLED HEALTHINESS

Posted on April 26, 2015 by therapysoup

Today’s blog subject is dedicated to one of my friends in Pilates class. She brought up a subject that is important to discuss in my blog because it comes up all of the time when people ask me how I keep the weight off.

Eating healthy doesn’t mean eating large amounts of sugar and carbs! I do eat very well. Salads twice a day. Four servings of veggies a day (small ones), 2 small fruits a day, 6 protein-based foods per day, water, etc. But, keep in mind that I want to keep my carbs between 50g to 100g per day. Also keep in mind that it takes about 4g of sugar/carbs per 1 sugar cube.

We get conned into eating and drinking things based on their nutritional qualities, but in fact, they are LOADED in “unhealthy” amounts of sugar and carbs. Trust me, I know. I gained over 40 pounds at one time just eating “healthy foods”, without knowing the secrets behind their fat-causing carbs!

If you want to lose weight, you want to eat six protein-based “small” meals per day. Here are 10 items to stay away from, but I mention how to do it with low-carb or replacements for them. I am letting you in on my found-out secrets!

10 FOODS AND DRINKS TO AVOID IF YOU ARE ON A DIET, DESPITE THEIR SO-CALLED HEALTHINESS

1. SMOOTHIES or JUICE:

If you have a smoothie, it has to be more vegetables than fruits (fruits have a lot of sugar and carbs) and the size you drink has to be small. Depending on what you put in your smoothie, perhaps about 4-6 ounces is enough. Are your smoothies bigger than that and has a combination of high carb/sugar fruits in them? A few berries, citrus–that is ok….but loaded in apple, banana–you are looking at a lot of carbs. Some of the smoothies at a regular juice place, like Jamba Juice, have 67g of carbs (This is over 20 sugar cubes–would you eat 20 sugar cubes?) in a basic 16 ounce smoothie. If you are only supposed to have between 50-100g of carbs per day to stay thin, that is a lot for one drink. There goes the rest of the carbs for the day! Instead, I personally recommend eating real veggies and two small fruits a day. Smoothies are really for people who can’t stand eating veggies and it is the only way to get it into your diet. Don’t drink orange juice–eat an orange.

2. ACAI BOWLS/ MUFFINS/CEREAL:

Loaded up with granola (NOT A HEALTH FOOD–way too much sugar. Use plain nuts instead). I never eat granola. A lot of people see it as a health food. NOT! It has 38g of carbs in just half of a cup! An Acai Bowl has about 125g of carbs between the granola and the banana, etc. These are not diet foods. WATCH OUT FOR NUTS: 20g or so in carbs per cup. Limit them or measure and bag them in advance when used for a snack. My snacks usually consist of a few nuts and cheese (little to no carbs in cheese). Western Bagel has a low carb bagel called the Perfect Ten, that is usually a special breakfast item for me out of my usual eggs.

Stay away from cereal. Mostly carbs, sugar and chemicals. Try oatmeal instead, but keep it to a small serving because it is high in carbs. Read the labels.

Also, muffins have grains. Grains are higher in carbs. I don’t care if it is a bran muffin or a blueberry muffin–it is still a muffin. It wiIll add to a muffin top, if you know what I mean.

3. DRIED FRUIT:

Has a lot of sugar and carbs. Instead, eat fruit. 2 small amounts of fruit per day. If you eat a banana, one serving is HALF of a large banana.

4. RICE:

High carb, little nutritional quality–even the brown stuff. Quinoa is better, but it is also high carb, so limit it to a few spoons worth in a serving. A cup of Quinoa is over 100g of carbs. As high as rice. Also, rice has arsenic in it. Yuck! ALSO RICE CAKES ARE HIGH IN CARBS TOO!

5. WRAPS:

Bread products of all kinds are high in carbs. I don’t eat sandwiches either. A slice of bread can be around 30g of carbs. Some of the lower carb breads like Ezekiel, is about 10g EACH slice. But, a medium sized wrap is about 22g of carbs. I eat salads with meat and other proteins on them or a sandwich or burger that is wrapped in lettuce and not a bun or wrap. Watch out for tortillas too, unless they are the specific low-carb ones, which you can see at any store, even Trader Joes. A regular tortilla can be over 30g of carbs, but a low carb one can be about 5g net carbs, once you factor in the fiber.

Watch out for JUICE. It is just liquid sugar.

6. PROTEIN DRINKS/SPORTS DRINKS?PROTEIN BARS

All laden with high carbs. Only get ones that are low carb. Less than 20g of carbs is best. Or you can factor in fiber. Look at the total carbs and subtract the fiber and you have net carbs.

7. VEGGIE BURGERS/FROZEN FOODS:

Very high in carbs if you pick the wrong one. Buyer beware. Some of them are only 10g of carbs. So choose wisely and look at the nutritional labels.

Most of the low-cal frozen foods are high carb and will put weight on you. Just look at the labels. They are also loaded in sodium (as is canned soup) and are not good for your heart.

8. YOGURT/FROZEN YOGURT:

Some of them are so high in sugar and carbs, it should be illegal. You could be looking at 20-30g of carbs per cup. Greek yogurt has better options and if you choose the ones that are unflavored, there are hardly any carbs. There are a few products like Danon Lite and Fit Greek Yogurt flavored, with only about 10g or less of carbs per cup.

Frozen yogurt is laden in sugar, carbs and a lot of really nasty chemicals. There is nothing “yogurty” about it. You are better off having a no-sugar added scoop of Dreyers or Breyers ice cream. Breyers Carbsmart ice cream bars are delish and low in carbs. I get them at Ralphs, Smart and Final, and Wal-Mart.

9. BEANS:

Yes, they are good for you–in small amounts. A tablespoon is about 8g of carbs. A cup of them is about 120g of carbs. So, your burrito with the high carb shell, high carb beans and high carb rice will easily top you over 100g of carbs for your one very healthy organic Chipotle burrito. I always do a salad version, limit the beans, no rice.

10. AGAVE!

Syrup

One of the more popular “natural” sweeteners is Agave nectar, also called agave syrup.You will find this sweetener in all sorts of “health foods,” often with attractive claims on the packaging.

The problem with Agave is that it is no better than sugar. In fact, it is much, much worse…

One of the main problems with sugar is that it has excessive amounts of fructose, which can cause severe metabolic problems when consumed in excess.

Whereas sugar is about 50% fructose and High Fructose Corn Syrup about 55%, Agave contains even more… up to 70-90%.

Try Stevia or just use natural sugar, in moderation, because sugar is not good for losing weight. And if you are putting fruit in your smoothie (and I don’t recommend smoothies and I don’t do them anymore), then you have enough fructose sugar from the fruit, so why add more? Stop being a sugar junkie!

Skinny Rice?

Posted on March 25, 2015 by therapysoup

When I make a meal, I have used riced cauliflower in place of rice. I haven’t had rice in a long time because the carbs in rice is astronomical. In one cup of basic white or brown rice, there are about 45g of carbs. It is even more in other types of rie. Well, if you can only have between 50 to 100 g of carbs per day to lose weight, then that is most of your consumption in just one cup of rice!

So, a study came out about rice! It seems that if you cook rice differently, you can halve the calories and I would think the carbs as well.

http://www.medicaldaily.com/new-low-calorie-rice-cooking-method-could-cut-60-calories-your-body-absorbs-326666

The new cooking method:

1. Add a half cup of uncooked rice to boiling water with a teaspoon of coconut oil.

2. Let the rice simmer for 40 minutes, but confirmed that boiling for 20 to 25 minutes would also work.

3. The last step of the process involved refrigerating the rice for 12 hours. Then you can reheat it.

Well, I suppose it is worth a shot once in a while. To me, 22g of carbs is still a lot for a cup, but if you eat half a cup at 11g of carbs to have with your Tikka chicken, it might be worth it once in awhile, instead of my usual riced cauliflower.

Life is Short: Don’t Wait, Lose Weight!

Posted on January 22, 2015 by therapysoup

Have you ever noticed how easy it is to make excuses for your not losing weight or keeping it off? Days come, days go and you are still waiting for the magic right moment. Or you gained a few and you are waiting to work those few off.

I certainly have had my own excuses. Here is the deal. If you want to lose weight, you have to get your butt in gear and stop the excuses. Ask yourself what you are doing to stop yourself from losing and find a way around it.

Examples:

1. “I just can’t do it.” (But, yes you can!)

2. “My body is holding onto fat and won’t lose weight.” (Go see your doctor and find out if there is a problem, not just assume it!”

3. “I don’t have time right now.” (Cut something out that you don’t have to do to find the time.)

4. “I am too stressed.” (Exercise will help your stress, and you will lose weight, so that is just an excuse because there will always be a reason to wait!)

10 Things You Can and Should Do to Lose Weight:

(Rules that skinny people follow)

1. Figure out what protein snacks you need to bring with you during the day so that you are eating small protein foods every 3-4 hours. If you let your body go without food for too long, then it goes into starvation mode and holds onto the weight longer. I bring small individual bags of nuts or low-carb protein bars.

2. Eat a breakfast every morning. In a hurry, I grab a hard-boiled egg that I buy pre-done from Costco or Trader Joes. Not in a hurry, I make some eggs with cheese in the AM. Doesn’t take long and it is filling.

3. Bring non sugary fluids with you and fill up on fluids all day long.

4. Prepare earlier the night before or on weekends to have breakfast, lunch and dinner foods and bring them with you for lunch or to work or after if you don’t have the money to eat out somewhere where you CHOOSE healthy proteins, salads and vegetables for a meal–and it has to be the right proportion of food (4 ounces of meat), handful of veggies. You can also have two small servings of fruit per day, but keep in mind that some fruits are higher in carbs (bananas) and some are lower in carbs (berries/citrus’).

5. Eat 6 small proteins per day. Eat two small servings of fruits per day and 4 small servings of vegetables per day.

6. Avoid sugar and high carbs and keep carbs down (between 50 to 100g of carbs per day).

7. Read labels of things before you eat them.

8. Exercise! Get in at least 30 minutes, 3 times per week and more if you can do it.

9. If stressed, don’t eat food, go for a walk, have a drink with no sugar/carbs. Or talk to someone.

10. Put yourself first for half an hour per day. Learn to cut down on something each day to get in the exercise. I have put off folding laundry to get in some time on the elliptical. The laundry can wait, but not your weight!

No more excuses: MOTIVATE and start now. Anytime is a great time to start!

CHANGE! Giving up means Gaining–but not in Weight!

Posted on January 5, 2015 by therapysoup

“One reason that people resist change is that they focus on what they have to give up, rather than what they have to gain.” –Rick Godwin

How many of you don’t like the idea of dieting because you feel like you are giving up your favorite foods or that your diet will be boring and no fun?

Giving up the wrong foods and the wrong way of eating lets you gain so much in self-esteem and being healthy.

Let’s face it, you have been doing it “wrong” for years or you wouldn’t be here right now. I know that is true, I have lived it. And yes, you might have a health issue (like me) or aging (like me) and it is harder to lose weight and you can’t eat nearly all of the same things you used to love to eat.

Look at it this way. How lucky for you to eat all of those so-bad-for-you foods for so long, but now it is time to grow up and learn how to control yourself. You are not a child anymore and you don’t have to eat all of your favorite things every day.

I eat at a salad and sandwich shop a lot and every time I am there, I am shocked to see how many patrons who are overweight, buy a bag of potato chips with their healthy salad or sandwich. If you want to be thin, you must have portion control and you have to count carbs.

I don’t eat sandwiches for lunch anymore because there are anywhere from 11 to 36g of carbs PER slice of bread. And the bag of chips has about 14g of carbs. So, if you eat a sandwich with a bag of chips, you could be eating anywhere from 36 to 86g of carbs per lunch (without counting meat, cheese, etc) and sugary carby soda. If you want to lose weight, you have to eat between 50g and 100g of carbs per day and you just had almost all of it in one sitting. This is why people find it hard to eat right or diet. They have had NO idea how to count carbs and eat in a way that is conducive to a maintaining a normal weight. Now, you can eat all of this if you are going to go for a run later…but how many of you do that?

But, even my own family member who refused to change her food habits has finally changed after she was told she is VERY pre-diabetic. Do you have to wait until you are that sick to finally do the right thing for yourself? Go to Overeater’s Anonymous or a Medically supervised plan (like Lindora), join a workout club or group exercise (like my Pilates and Yoga–start with the beginner classes), but get help and do it right for the New Year–this year should have prosperity and well-being. Do it for yourself.

Sugar Does Not Reduce Stress: There are Better Ways to De-Stress

Posted on September 14, 2014 by therapysoup

I have a friend in my Sunday Pilates class. She is pretty awesome. She works hard, works out like crazy and has lost a ton of weight. She is in excellent shape, but she desperately wants to lose a bit more weight. Yet, she is under a lot of anxiety and stress and tends to run to sugar for her comfort. I am writing this article in her honor!

Things that are BAD for anxiety:

Going to sugar and carbs is a way for many people to deal with their anxiety. However, it actually is counter-productive. It is actually the worst choice for anxiety. Sweets (including sugar, honey and corn syrup) makes us temporarily feel better.,Here’s why: Sugar is absorbed quickly into the bloodstream. The absorption causes an initial high or surge of energy. But that surge wears off as the body increases its insulin production to remove the sugar from your bloodstream. The result: You’re left feeling tired and low. It also makes you continue in a vicious cycle of SUGAR and STRESS!

Going to coffee isn’t going to help. Instead, drink water because if you drink coffee, you are actually dehydrating. Some people drink coffee and other beverages that contain caffeine (tea, cola, and hot chocolate) to help boost their energy levels. The problem is that caffeine has been shown to inhibit levels of serotonin in the brain, and, when serotonin levels are suppressed, you can become depressed and feel irritable. Even mild dehydration can cause depression. Caffeine also can keep you awake, leading to stress and anxiety. Remember that you need to sleep well to be in a positive mood.

Going to alcohol is not good either. Some people drink alcohol because it seems like a good way to ease anxiety and stress. Unfortunately, the good mood is only temporary. In the long run, alcohol is a depressant. Like caffeine, alcohol is a diuretic, and it’s important to stay hydrated for a number of reasons, including mood. If you do drink, drink in moderation.

Processed foods, such as hot dogs, sausage, pie, cookies, and cakes cause anxiety or other mental health issues?There have been studies, people who mainly ate fried food, processed meat, high-fat dairy products, and sweetened deserts had a 58 percent higher risk of depression than those who ate “whole” foods such as fish and vegetables. So skip the processed foods and have fresh foods!

Here are foods that are GOOD for anxiety:

1. Foods with L-tryptophan. Tryptophan is a precursor to serotonin (a neurotransmitter, which helps you feel calm). Foods with it include:

turkey, chicken, bananas, milk, oats, cheese, soy, nuts, peanut butter, and sesame seeds. You can also take it by pill form in 5 HTTP, available in health food stores.

2. Foods with Vitamin B. Vitamin B (including thiamin or Vitamin B1, helps with mood. A deficiency in B Vitamins (such as folic acid and B12) can trigger depression in some people. You can also take it in pill form in a good B Complex formula. Foods with Vitamin B include:

beef, pork, chicken, leafy greens, legumes, oranges and other citrus fruits, rice, nuts and eggs.

3. Foods with carbohydrates will increase the production of serotonin in the brain. However, you want to watch how many you get in order to not gain weight (50g to 100g a day to lose weight is recommended). The rights carbs to choose:

Whole grains (whole wheat bread, brown rice, etc) and not processed choices like sugar, candy, white bread or white rice.

Whole grains take longer for the body to break down, and release sugar into the bloodstream slowly. Processed carbs may give you an initial surge of energy, but that can be followed by an insulin rush, which rapidly drops blood sugar levels, ultimately leaving you feeling lethargic.

4. Foods with omega-3 fatty acids (EPA and DHA), help improve mood and reduce risk of heart disease. Foods with Omega 3s are found in:

salmon, tuna, lake trout, herring, mackerel, anchovies, and sardines.

Walnuts, chia seeds, flax-seed and basil.

5. Greek Yogurt and Other High-Protein Foods: Proteins helps stimulate the production of the brain chemicals norepinephrine and dopamine, which, like serotonin, are neurotransmitters and carry impulses between nerve cells. Higher levels of norepinephrine and dopamine have been shown to improve mood, alertness, mental energy, and reaction time. Good sources of protein include:

Greek yogurt, fish, meats, cheese, eggs, nuts, beans, soy, and lentils.

And don’t forget that eating fresh fruits and vegetables, taking some “me” time, getting enough sleep, exercising and getting in foods with natural spices to reduce cravings (like cinnamon, ginger, pumpkin pie spice, nutmeg, cloves, or cardamom.) will all help reduce anxiety.

Another trick is taking 200 mg of L-Theanine to reduce anxiety. It really works! http://altmedicine.about.com/od/greentea/a/Theanine.htm It is available at any health food store and it is amazing.

Follow these tips and you will feel better and lose weight too.

Cut Carbs, Not Fat and You Will Lose Weight

Posted on September 11, 2014 by therapysoup

This month marks my weight-loss journey with low-carbs, 3 years ago!

And An article finally came out with proof of what I have been saying!

CARBS MAKE YOU FAT!

https://www.yahoo.com/health/low-carb-diets-may-beat-low-fat-options-for-weight-96452625427.html

A low-carbohydrate diet is better for losing weight than a low-fat diet, according to a new study.

The new study shows that with proper nutritional counseling, people can lose more weight and lower their risk factors for heart disease on a low-carbohydrate diet, said the lead author, Dr. Lydia Bazzano of Tulane University in New Orleans.

“This study shows if you are overweight and have cardiovascular disease risk factors and haven’t had success on other diets, certainly a low-carbohydrate diet is worth a try,” said Bazzano.

Carbohydrates are found in food and include sugar, fiber and starches that give the body energy. Some carbs – like those in whole grains and fruits – are healthier than others – like those in white bread and other processed foods.

Remember to keep your carb count down to between 50g and 100g a day and you will lose weight. Stay away from processed foods and stick with healthier choices. Better for weight and for your health!

I have friends, clients and family who have tried this. Some are doing really well, but here and there, there are some that are just as big as when they started and I know it is because they are not following the rules. I have put my all into helping people out there with this site. I have also spent a lot of time, effort and even money trying to help those close to me. Most appreciated it and really have done well. There is always someone who doesn’t remember a damn good thing you did, but instead holds anger and resentment over something that should have ended and moved past–because no one was shot, injured or murdered. Sometimes people disagree, but you just move on.

I believe in second chances and new starts, as long as the parties are willing, or I wouldn’t have started a new weight loss journey in my forties and lost the weight and got physically fit–while still suffering from three different energy disabling disorders and a back surgery. Truth be told, my fatigue and body pains should have me on a couch, drugged up, disabled. I don’t easily give up. Sometimes, I even cry when I work out…but I know it will help my body so that I won’t cry all week in pain. No pain, no gain. (When I think about it, I should have people’s respect, and for the most part, I do.) However, the people who have no disorders to contend with daily, have unfair expectations of unhealthy people. Sometimes WE HAVE REALLY BAD DAYS, SOMETIMES WE SAY STUPID THINGS TOO. Hell, we feel like sh*t a lot. Empathy is needed! Even some sympathy! Especially when we have been there for you and others– and been the best that we can be for most of many years! It is one thing if we have been selfish, but if we go out of our way to help and to share, despite our own illnesses, and you look down and judge during our tough times, that is just wrong!

It is ridiculous how much I do in a day to make my husband’s and my life better, while in pain or fatigue. I look “okay”, so it is an invisible pain and illness and some people just have no clue (or just don’t want to remember or care)! I can say though that STRESS triggers my symptoms, so I do react swiftly and quickly at the sight of anything that appears to be happening that could cause stress. Only very understanding people and my closest friends get that I react quickly to do what it takes to lower stress for me and my husband. He has been under a lot of pressure this year too. Some might not always agree with the techniques, but it is for my own survival–our survival. If anyone has any heart or ability to stand in my shoes for a moment, they would get it. And if they don’t, then they didn’t care enough about me or understand what I am going through anyway and it is a real shame. Love sent out to my really good, understanding, self-actualized friends!

The past year has been very tough. I have had some major respiratory issues and lack of oxygen. This caused a major setback in pain and energy. I have been struggling and doing my best, while still working, remodeling, taking care of a business, a house, animals and my husband. I don’t ever describe how bad it really can get (especially on social media), but it was really bad. I was more sensitive and cranky and I have to thank my real friends….Thank you for taking the good and the bad and being able to sift through it all and know that there is still me in there. Thank you for your patience, understanding and not being judgmental and cruel like one person surprised me with this year. Of course, they have had some inkling themselves of how this feels, so they have empathy. Some good things have happened too and it is so nice that they are cheerleaders for me. I hope to always be there for them too. And thanks to the readers of this blog.

APPRECIATE MY STRENGTH, BECAUSE I SHARE IT

I found out what exercises and diet would help my problems and I did it. I changed my body and my system 3 years ago, so I know things can change when you work on it and not give up. Giving up on people is the same as giving up on your diet and yourself. I believe in change.

In the meantime, I have watched the weight fall off of the people who are not making excuses or so busy baking and tasting for others, that they can’t do it. If I can lose weight, anyone can. Big boned or slow metabolism–is an excuse. I have a slow metabolism…so I have to count closer to 50g of carbs!

Remember…..if it is hard to not eat when you are tempted, then opt out of being around the bad stuff for your own good! (It is almost like being around heroin when you are trying to be a recovered user).

Ice Cream On A Diet

Posted on April 22, 2014 by therapysoup

How can you have ice cream on a diet or as part of weight maintenance? This is actually simple. You have to pick one that is low in sugar and carbs.

Let’s look at some examples of my favorite brand:

Breyer’s Vanilla: There are four vanillas. Two have 28g carbs and 28g of sugar per cup. All of these ice creams have the same sugar grams and carb grams.

(The label says 14g per 1/2 cup. Pay attention to tricky labels. So, a cup is 28g. It is more likely that if you eat a scoop, that it will be the size of a measuring cup.)

This is a cup of ice cream: Learn the measurement: Portion control is key.

Breyers Homemade Vanilla has 32g of carbs per cup and the Extra Creamy has 36g of carbs per cup.

There is no fiber or sugar alcohols to subtract from the numbers to get a net carb. So, those are the carbs. Those are really high, so if you want to keep your carb grams between 50 to 100g a day to lose weight, that really messes up your count for the day.

BETTER CHOICES:

HOWEVER: Breyers No Sugar Added Vanilla has 26 g of carbs per cup and 8g of sugar. That is a lot less sugar and honestly, it tastes creamy and really good! You won’t really notice a difference from the majorly sugary one. There is 8g of fiber and 8g of sugar alcohols. So, per cup, the net carb is 10g of carbs.

Breyers CarbSmart vanilla. Only has 4 grams of net carbs per serving! 13g total carbohydrate, subtract 5g of sugar alcohols and 4g of fiber.

Breyers has chocolate CarbSmart, but not all stores carry it and you should ask your store to order it. They also have bars.

Other companies have better no sugar added choices. Read the labels. You can have a treat that won’t ruin your diet, if you do the work and read the labels and make proper choices.

Chipotle Diet Plan

Posted on March 6, 2014 by therapysoup

My husband told me he is on a mission to lose some weight and buff up! All right, he has come to the right person!

So, we went to Chipotle and I told him to order differently. He usually gets a bowl, because he thinks it is healthier than the burrito (the tortilla is about 41g of carbs). However,even the rice/bean bowl is fattening too–based on what you put in it.

Chipotle is great in that it is organic, fresh and they have a nutritional menu builder, where you can pile on things and watch the calories or carbs grow.

HIS OLD WAY:

So, if he were to have a bowl with chicken, salsa, cheese and beans and rice, that is 53g of carbs, which in my book–is a lot of carbs! The rice is about 20 plus grams of carbs, and the beans are about the same too. If you add corn to that, it is another 15g of carbs–making this full bowl about 68g of carbs. If you are only supposed to have between 50g to 100g of carbs per day to lose/maintain weight–then that is a lot of your count in ONE meal.

MY WAY:

So, he tried the way I eat at Chipotle. I had the chicken salad bowl. Only has lettuce, meat (chicken), a little dressing, sour cream, cheese, salsa–all at 7g of carbs.

He ate it and guess what? HE LOVED IT! He said, “Why didn’t you tell me that it was this good?” He loves it because the lettuce is so fresh and everything tastes so good. Also, their dressing is zingy! So, now, that is all he will eat there. (I did tell him, he just chose not to hear me)

Guacamole is extra, and it is an extra 8g of carbs, but with the fiber in it, net carbs is only about 2g and it is a healthy fat. So, don’t worry about guacamole, but consider it your one of two fruits for the day.

So, try it this way and save yourself over 50g of carbs and still enjoy your meal! And skip the chips at 70g of carbs per bag!

http://www.chipotlecaloriecalculator.com/

Cereal Diet Killer

Posted on December 29, 2013 by therapysoup

I used to eat cereal. It tastes good, it is fast and easy. It can sit in your closet forever. The labels say that they are good for you. I never lost weight eating it, in fact, I gained. So, is Cereal good for a diet?

No. They are a killer. You are eating plenty of carbs and then, don’t forget that milk is also added and that adds even more calories and carbs.

Look at this label for Cheerios, one of the least offensive carb and calorie wise of the cereals. (NOT Honey Nut Cheerios, which is much higher because there is much more sugar added!)

P.S.–Cheerios are genetically modified in the United States and they are not natural and not good for you! Many of these cereals are GM. Look for organic or go to a store with more organic choices.

The ingredients are mostly oat, CORN starch, sugar and salt. Notice very little is good! There are 22g of carbs PER cup. Have you ever looked at the size of a measuring cup? Most people would pour way more than a CUP of cereal into their bowl. So, if they have two cups, that is 44g of carbs (Honey Nut would be about 60g). It is made from stripped wheat (which has very little nutritional benefit), sugar and salt and then they spray some chemicals and some vitamins on it. It has a little bit of fiber and a little bit of protein. For the same amount of protein, you could have an egg or two and there is less than one carb per egg. You are better off with just about any protein than cereal.

You are adding milk too. And if you don’t use skimmed milk, you are getting a lot of sugar once again and carbs. A cup, or 8 oz., of skim milk is packed with 8.7 g of protein, 12.3 g of carbohydrates and 349 mg of calcium. Skim milk also has 419 mg of potassium, only 5 mg of cholesterol, 130 mg of sodium, 80 calories, and 0 g of fat.

So, if you just have to have cereal, then have only one cup of cereal (doubt you can just eat one cup) and then you add milk, you are looking at about 30-40g of carbs just for your breakfast. If you switch to Almond Milk, Unsweetened, that is only 2g of carbs per cup. So, if you MUST have cereal, then make sure you use a measuring cup and try almond milk. My husband loves Trader Joe’s Unsweetened Vanilla Almond Milk. And then count your carbs the rest of the day and be mindful of keeping them in the range of 50 to 100g of carbs in order to stay thin and lose weight.

P.S. Oatmeal can be very carby too and has the same effect with added milk, so be mindful of having it rarely in the week and be mindful of serving size. Also, if you are going to have cereal or oatmeal in the day, make sure it is ORGANIC and HEALTHY, and have it only in the AM, so that it fills you up enough not to be too hungry at lunch and overeat and so you have time to burn it off. Eating it at night is NOT a good idea for a diet. No time to burn it off and your feeling of fullness is not as necessary as at lunch and dinner time.

10 Bad Food Habits

Posted on November 30, 2013 by therapysoup

1. Mindless Eating

The larger the plate or bowl you eat from, the more you unknowingly consume.In one recent study. Don’t buy the extra-large popcorn at the theatre for the great price…and don’t use a large bowl or dishes at home.

The Fix: Eat from smaller dishes. Try swapping out your large dinner plate for a salad plate, and never eat straight from a container or package.

2. Nighttime Noshing

It is WHAT you eat and WHEN you eat that counts. Nighttime eating is worse for a diet.

The Fix: After dinner, teach yourself to think of the kitchen as being closed for the night, and brush your teeth — you’ll want to eat less with a newly cleaned mouth. If a craving hits, wait 10 minutes. If you’re still truly hungry, reach for something small like lite string cheese, low-fat Greek yogurt or a piece of fruit.

3. Endless Snacking

Snacking round-the-clock, often on high-calorie foods that are full of empty carbs is bad for a diet. People are snacking more and more often on unhealthy junk food–including salty chips, soda, and candy.

The Fix: Keep only healthy snacks within reach, such as hummus, low-fat cheese, eggs, carrots and cucumber slices, air-popped popcorn, yogurt, and nuts. Don’t stock your desk or pantry with potato chips or cookies you know you can’t resist.

4. Buying Chips Every Time You Eat a Sandwich Out

You know that breakfast I eat at a sandwich/salad shop a lot. I always have a salad with vegetables and a protein in it. But, a lot of people come in for a sandwich or a salad and then order a bag of potato chips too. They could get a side of soup, hummus or guacamole, but I have noticed that many people think that it is almost a requirement to have chips with lunch. Chips are about 30g of carbs per bag, full of genetically modified ingredients and send your blood sugar through the roof. They aren’t necessary and they can sabotage a diet. Get out of the habit.

5. Skipping Breakfast

Breakfast really is the most important meal of the day, but with so many other tasks competing for your attention, you may decide you don’t have time to eat. When you skip meals, your metabolism begins to slow, Breakfast gives you that boost of energy you need to take on your day. Without fuel, you’ll just overeat later. A new study of Chinese schoolchildren found that those who skipped breakfast gained significantly more weight over a two-year period than those who ate a morning meal.

The Fix: Have ready healthy breakfast foods you can consume on the run,. If you’re rushed, try easy items such as ready to eat–hard-boiled eggs, whole fruit, yogurt, low-carb protein bars, homemade cereal bars, and smoothies.

6. Emotional Eating

You had a bad day and when you get home, you open the refrigerator and eat —which sabotages a diet. Food in your mouth should not be a coping mechanism.This is a weight-loss stumbling block.

The Fix: Find a new stress-buster, If you’re stressed out at work, when you get home, take a walk (instead of eating), go to the gym, go to dance class, yoga, Pilates, Cardio Barre, Zumba, etc.– or call a friend who will be empathetic–or meet up with one. Choose any activity you like as long as it keeps you out of the kitchen.

7. Eating Too Quickly

Eating rapidly, whether you’re snacking or eating a meal, doesn’t give your brain time to catch up with your stomach. Your brain doesn’t signal that you’re full until about 15 to 20 minutes after you’ve started eating. If you gulp down your meal in 10 minutes or less, you could end up eating way more than you need.

The Fix: To slow down your eating, physically put your fork down between bites, take smaller bites, and be sure to chew each bite thoroughly. Also, drinking water throughout your meal will help you slow down and feel fuller as you go. Burgers are too easy to eat fast, but whatever you are eating, if you force yourself to sit and use a knife and fork, it will give your brain time to tell your stomach that it is full.

8. Not Getting Enough Sleep

Poor sleep ruin your weight-loss efforts. In a study, men and women who slept five hours or less a night were more likely to gain weight than those who slept seven hours or more.

The Fix: Establish a routine for yourself, and try to go to bed and wake up at about the same times every day, even on weekends. Keep the bedroom dark and comfortable, and avoid TV or computers for at least an hour before bed. If you need extra motivation to shut off the lights early, take meds, do whatever it takes. Remember that the sleep and the scale work together.

9. Vegging Out With Video Games or TV or the Computer

If you’re watching TV, sitting in front of a computer, or playing video games, it’s not only mindless snacking in front of the screen that you have to worry about. Teens who played video games for just one hour ate more the rest of the day, which resulted in weight gain.

The Fix: Take frequent breaks when you’re in front of the computer — get up and walk around the room or office every 15 to 30 minutes. When the workday or your favorite TV show ends, remember to carefully monitor what you consume to you don’t overstuff yourself.

10. Eating Junk Food

Several animal studies have found that rat’s brains find high-fat, high-sugar foods to be addictive — much like cocaine or heroin. Eating comfort food actually triggers feelings of happiness in humans.

The Fix: The solution isn’t to eliminate your favorite indulgences from your diet — that will only make you crave them more. The key to weight-loss success is to identify what you really want, and indulge in your favorite foods in moderation as special treats, not every day or find lower sugar, lower carb substitutes.

Skinny-Rules

Tag Archives: carbs