Your Stomach is Grumbling And...

 ...You just NEED Fast food!

You are determined to eat clean.

You plan and prepare.

You cook meals ahead of time.

Your fridge is stocked with healthy choices.

You use a 6-pack bag cooler to carry your meals.

You stock your car, gym bag, purse, and desk with apples, almonds, protein bars, whey protein, water, and a shaker cup! You are determined and on a mission, and you are NOT going to fall of track. Until you encounter THAT time…

It Happens: There is always “THAT time”…that time when plans change, traffic is at a standstill, or something outside of your control strikes.  It is feeding time and for whatever reason, you are NOT prepared. Your stomach is growling at you in anger and then out of the corner of your eye…there it is.  You spot the big bright sign out your favorite fast food chain next to that ‘all too’ convenience store, and they are calling your name!

Fast food is calling: When your only options are a convenience store or a fast food chain, you CAN build a meal that contains protein, carbs, and some healthy fat; that will NOT sabotage your waist line. I am NOT suggesting making convenient stores or fast food chains a part of your daily meals, but what I AM suggesting is when ‘THAT time’ comes, that you are prepared and can make the best choices! It is ALWAYS better to build a meal and eat something instead of just skipping a meal.

Convenience stores

Convenience stores are always within reach and they are getting healthier options. With a little patience and an open mind you can build a balanced meal which has the right balance of protein, carbs, and healthy fat. 

1. Proteins:Hard boiled eggs, Cottage cheese, turkey jerkey, Greek Yogurt, and even those “lunch-ables”. Choose the turkey ones, eat the lunch meat and throw away the crackers/dessert. You can also find ready-made protein shakes and protein bars that will do in a pinch (more on that below). 
2. Carbs:Fresh fruit and fresh veggie sticks will be your best carb options here.
3. Healthy Fats:Unsalted and unsweetened nuts

Protein/Fat/Carb combo: There is always trail mix. Eat the nuts and the dried fruit and you have some protein, some healthy fats and some carbs. Just WATCH the potions as the dried fruit has a lot of extra sugar. Protein bars are another option. Many of these are loaded with sugar and fats so read the labels and choose the most natural bars (can you define the ingredients?) Look for bars with less sugar and carbohydrates, with higher protein. Remember, many of these bars have 300-500 calories, which is considered a meal replacement. Eat only ½ bar for a snack portion.

Fast Food

I am NOT recommending you make a habit of eating at fast food joints. I am merely showing that you can make it work if it is the ONLY option.  Be aware that most fast food portions are often two to three times the serving size that you SHOULD be eating. Portion control is KEY! Use your hand as a guide; proteins should be the size of your fist, fats should be no larger than your thumb, starchy carbohydrates should also be the size of your fist. Steamed or raw vegetables can be eaten in greater quantities but avoid butter, sauces, oils. Use fresh lemon, pepper to season.

Burger and Chicken Chains

1. Proteins:Eggs (egg whites are best), Yogurt Parfait (without granola), Small Hamburger or Grilled Chicken Sandwich- (no cheese, no mayonnaise, no “special” sauces and TOSS the buns). Choose grilled when you can, and remove the skin.  Also avoid the mayonnaise based side orders such as cole slaw and potato salad; as well as anything breaded and/or fried.
2. Carbs:Oatmeal, Fruit, salad, Baked Potato- plain (no bacon, butter, or sour cream). Avoid- French fries & other deep fried foods. Corn on the cob- without butter, Steamed veggies- without butter, Sliced apples or fruit salad are also good carb choices.

Mexican Chains

Choose chicken or shrimp fajitas(leave off the sour cream and beans), eat the meat, veggies, and some of the avocado.  Some other good options are:  grilled chicken soft tacos, black beans, salads w/protein (chicken/shrimp), grilled “fresco” style steak burritos, veggie and bean burritos, and Ceviche.  Just stay away from the cheese, thick sauces, and fried taco/tortilla shells.

Submarine/Sandwich chains

Choose a 6” submarine with wholegrain bread BUT eat only ½ the bread. Choose lean meats (turkey, chicken, roast beef), and avoid the cheeses, sauces, and mayonnaise that loved to get slathered on the sub.  In case you were wondering, adding lots of extra veggies are always okay!

Asian take-out

Good choices include:  egg drop and miso soups; steamed, roasted or broiled entrees; steamed or baked tofu, steamed brown rice, edamame, cucumber salad; stir-fried veggies with chicken, tofu or shrimp (ask for light oil); sushi and sashimi.

Italian Food

Extra thin crust pizza with light cheese and extra veggies is not a bad call.  Bonus points if you can have them add chicken as a topping.  Whole grain pasta with marinara sauce topped with grilled chicken is a great option- just watch the portions on the pasta. Minestrone soup works as well. Avoid- cream sauces, breaded entrees, garlic bread, and bread sticks.

 

Smoothie Chains

Acai bowls & smoothies- try to add some protein, and limit the amount of granola or grains added.

Smoothies- choose “lite” options and add protein boosts and some peanut or other nut butters. Just be mindful of serving sizes.

Avoid- sherbet, ice cream add on’s, and watch the large sizes (then can often pack well over 500 calories and 80 grams of sugar)

So there you have it! Your stomach is growling and you DO have options. Control the situation; don’t let the situation control you! Make smart choices no matter what the situation is.

Don’t Waste Your Money on Naked Marketing Schemes

I have had couple of clients and colleagues asking me what my thoughts were regarding Naked Juice. I decided to take the liberty in gathering as much information as I can do before labeling it as a healthy drink or not. This was a project I took the liberty of doing on my own. My interest stemmed out of my personal experience with Naked Pomegranate Acai 15.2oz.  As I was sipping the drink and checking the label on the bottle, I was impressed with the picture showing how many fruits they used to fill the bottle I held in my hand:

1 2/3 Pomegranates

 95 Açaí Berries

 1 1/3 Apples

 1/2 Banana

 

14 Red Grapes

  

14 White Grapes

As what a good nutritionist would do, I looked at the nutrition label curious to see how much fiber, vitamins, sugar, and calories a bottle contained. I was under the impression that this liquid was jam packed with vitamins and minerals:

 

Nutrition Label Pomegranate Acai Naked

-One Serving size: 8oz

-Servings per container: 2

 One 15.2 oz. bottle contains:

-4 Servings of fruit

-320 calories

-62g sugar (AKA 5 tablespoons of sugar)

-0% Vit C

-2% Vit A

-0% Fiber

  

I was fooled by the pictures on the nutrition label, color of the juice, and even the flavor! This bottle was nothing more than a pretty package with what might as well be kool-aid mixed with 5 table spoons of sugar and water.

This nutrition label disappointed me enough to analyze each Naked Juice sold at a local grocery store for approximately $3.67 each:

What I found was that all of their drinks do not have any dietary fiber, some had very poor levels of vitamins and minerals, and others had a much better amount of nutrients. If I am buying something that cost almost $4.00 I expect to pay for the actual benefits from the fruit used to make the juice.

For Pomegranate Acai and all the flavors you will shortly see under the “Do Not Buy list”, the vitamins were eliminated during pasteurization, (the juice is heated to destroy harmful bacteria, vitamins are destroyed at high heat, and Naked never bothered to put synthetic vitamins back into the drink afterwards.)

The good news is that some of their products are not impostors and do provide you with a nutritious beverage. They all cost the same so you can make a better choice of selection from the varieties they offer after reading this.

The bad news is that all of the beverages had 0% Fiber. That means you will not have the benefit of feeling full longer like you would with the actual fruit in the raw, or have any of the benefit of the soluble fiber.

The following is a very condensed version of the Good versus the Bad:

DO NOT BUY 

The following are very poor in Vitamin A and C and other nutrients:

BUY these:

The following juices have been fortified with Vitamins and added Boosters:

Suggestion:

• Do not treat them as meal replacers
• Eat raw fruit and veggies instead to benefit from all the vitamins and fiber needed
• These should be treated as last choice for people who absolutely cannot eat raw fruits or veggies

Last Thought:

Be a responsible consumer and demand the qualities of products sold are what you want. We vote with our money to dictate what stays and what goes out of business. Hopefully this was helpful and you can apply it to your future purchase. Remember to be a smart shopperand always analyze what it is you are buying because you may get the same quality product for a fraction of the cost.

The Benefits of Fruits in Your Diet

For much of human history, fruitshave been a favorite food, and with good reasons: they’re tasty, easy to digest, a good source of quick energy and packed with vitamins and minerals. It is very important to include all the seasonal fruits in the diet to gain maximum nutritional benefits, as no one particular fruit can provide all the necessary nutrients. A healthy diet should contain at least 3-4 servings of fruits per day including variety which is key.

The Benefits of Fruits in Your Diet

• Excellent sources of vitamin C, beta carotene and potassium
• High in fiber and low in calories
• A source of natural sugars that provide quick energy
• Contain various polyphenols which may protect against cancer and other diseases.

The Nutritional Value of Fruits

Fruits are antioxidants. Numerous studies demonstrate that people who eat ample of amounts of fruits, 5-10 servings a day, enjoy a reduced incidence of cancer, heart attacks and strokes.

Citrus fruits are among the richest sources of vitamin C. Nutritionists recommend at least one daily serving of an orange, grapefruit, tangerines or other citrus fruits.

Brightly colored fruits, such as apricots, cantaloupes and mangoes, are high in beta-carotene. Other carotene pigments such as lycopene are found in red fruits.

Many fruits are high in potassium, an electrolyte that is essential to maintaining a proper balance of body fluids. People taking diuretic drugs, which increase the excretion of potassium in urine, are advised to eat extra servings of bananas, melons, apricots and dried fruits.

Most fruits are low in calories and high in fiber, a fact that enhances their appeal to people who are weigh conscious. Apple, pears and many other fruits contain pectin, a soluble fiber that helps regulate blood cholesterol levels. Berries, citrus and dried fruits are especially high in both soluble and insoluble fiber.

Five Ways to Eat More Fruits

1. Top your cereal with sliced bananas, kiwifruits, fresh berries. Try something new like dried cranberries or sliced mango.
2. Fill a cantaloupe or other melon with low-fat cottage cheese.
3. Add 1 cup fresh or frozen berries to pancake batter. Top pancake with apple sauce or rhubarb compote instead of syrup.
4. Don’t throw out overripe bananas. Peel and freeze them and use them later for banana bread or muffins.
5. Add fruit such as apples, pears, and mandarin orange sections to green salads.

Feel free to contact Jessy at 309-689-1400 for more information on how to incorporate fruits in your diet.