Foods To Avoid #2

#2 – Fruit Juice  
The fruit juice we buy in stores sometimes may not be entirely or completely made from fruit juice. UNFORTUNATELY… IT CAN GET A LOT WORSE when we consider just what the fruit juices we buy may contain. It may be a mix of substances that taste like fruit but not actually fruit.
  

CAN YOU BELIEVE THIS? IT’S HAPPENING and many people are falling victim to this marketing phenomenon. It can seem convenient to simply walk into a grocery store and buy a container of fruit juice. However, WHAT ARE WE ACTUALLY BUYING? Are we simply buying into the potential lie that the fruit juice we buy is good for us?

  
Pure fruit juice is the healthier option and with this option, there is still the need to watch consumption levels because natural fruit juice can still contain significant levels of sugar. Such sugar content can have an impact on diseases like diabetes as research shows [2]. Research studies also reveal that sugar can also have an impact in affecting other medical conditions including cardiometabolic risk factors [3].
By focusing on the juice of the fruit alone, we also eliminate the fiber and other benefits we get from eating the whole fruit and not only extracting the juice.
I suggest while trying to reduce body fat – eliminate fruit juice from your nutrition plan. 
When re-introducing juice make sure it’s natural and complete then add the same volume of water to reduce sugar content by half. 
Enjoy
Jax 

Healthy Dips

By Cara Rosenbloom, RD
Posted: September 2013

A tasty dip is great way to make the veggies go down. Here’s how to choose dips that add nutrition – not just fat and salt.
Cara Rosenbloom, RD

A tasty dip can make the veggies go down. But it’s important to choose one that adds healthy nutrition, not just fat and salt.
The research is in: Kids really will eat more vegetables if they are paired with dip.
In one study, researchers gave plain vegetables, as well as veggies with different dips, to preschool children. The children were three times more likely to reject the vegetable alone, compared with the vegetable-dip combo. In a different study, children who were sensitive to the bitter taste of vegetables ate 80 per cent more broccoli when it was paired with a dip or dressing. I haven’t found a similar study on adult palates, but the concept is certainly worth a try!
However, some dips are high in fat and salt, and add little nutritional value to meals and snacks. There are better options!
Healthiest store-bought choices
Whether you are buying a container of dip or a bottled dressing, it’s important to read the ingredient list and the Nutrition Facts panel to look for options that are low in saturated fat, sodium and sugar, but high in fibre, protein, vitamins and minerals.
For example, hummus is a source of fibre from chickpeas; nut-based dips such as peanut butter (yes it tastes great with celery or green pepper) contain heart-healthy magnesium; and dips made from yogurt contain calcium and protein.
On the other hand, ranch dip or dressing offers only fat and sodium, while mustard contains sodium and nothing else.
Pick a dip that lists one of these healthy options as the first ingredient:
Chick peas

White, black or pinto beans

Yogurt or Greek yogurt

Fresh produce: tomato, avocado, spinach, roasted red peppers, pumpkin, etc.

Cottage or light ricotta cheese

Edamame, tofu or soynuts

Nuts or seeds (such as almond or sunflower seed butter)

If the first ingredient is sour cream, cream cheese or mayonnaise, keep shopping. These dips will be high in fat, but lower in protein and other valuable nutrients. If your recipe calls for these ingredients, try using low-fat Greek yogurt instead. It’s thick, creamy and plain-tasting, so it marries nicely with dip-friendly flavours such as dill, garlic, chili flakes, pepper and cumin.
Some dips are high in sodium, so a little goes a long way. If you are a big dipper, choose options with less sodium. Here’s how some popular dips compare in terms of sodium content.
Dip (2 tbsp)

Sodium (mg)

Processed cheese sauce

541

Yellow mustard

330

Low-fat ranch dressing

290

Ketchup

280

Cream cheese onion dip

260

Original ranch dressing

260

Spinach dip

190

Salsa

190

Hummus

130

Nut/seed butter (salt added)

120

Guacamole

85

Yogurt tzatziki

55

Nut/seed butter (no salt added)

0

You can see that the whole food-based dips near the bottom have the least amount of sodium. They also have more protein, vitamins, minerals and healthy fat! It’s win-win.
Make your own
I like to experiment with my own dip recipes, as does Heart and Stroke Foundation recipe developer Emily Richards. Try her delicious Navy bean hummus and Greek yogurt ranch dip.
My kids love dipping carrots and peppers into pureed chickpeas with cumin and lemon juice (it’s like hummus without the garlic), or almond butter blended with Greek yogurt and a touch of cinnamon. I love watching them eat their vegetables – and knowing the dip is giving them a little extra nutrition in every bite. 

This article comes from the heart and stroke foundation Canada. A great resource. 

Jax 

Sex is a Great Workout – Sadly Not So Much!

Sex is a Great Workout – Sadly Not So Much!

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Research shows that sex only burns about as many calories per minute as walking, and is usually over after six minutes.
Unless you are going at it for hours at a time, don’t think your daily romp in the sack is all the exercise you need.

Get athletic in the gym – change your workout daily, keep your body in shock, keep your mind engaged, keep getting results!

But – you could always take your partner with you and get fitter together…. That’s bound to help the bedroom calorie burn! Cheeky eh?

1/5 Fat Loss Truths – Calories.

1/5 Fat Loss Truths

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When it comes to fat loss nutrition, there are only a few things you need to think about.
Don’t be put off by confusing advice, expensive meal replacement schemes or slimming clubs that keep you dependent on them. You need to learn how to control your own diet, gradually lose body fat and keep it off for good! No more rebound weight gain. EVER!

1st – to lose fat, gradually DECREASE total calories.
Start by eating less. Here are some easy strategies to make it happen.
Next time you have a meal, try one of these options to reduce your overall calories by about 20%.
Use slightly smaller plates, leave a little food on your plate, stop eating when you feel satisfied rather than tummy busting full, stick with one serving – no second helpings. The idea is to get used to having a little less food each meal.
Don’t think that low fat or low sugar options are a good idea – they are highly processed and full of substitutes that will sap your energy and usually taste dreadful. Better to have foods you love, just a little less of them.

Watch for your next instalment ….

Follow my blog and never miss a post again. Thanks Jax

Day 12 New Year New You : Spice Things Up To Boost Metabolism!

So what’s the “hottest” new metabolism boosting magic potion?

Capsaicin. It’s the stuff in hot peppers that makes fire in your mouth.

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And according to a new study from The Netherlands, it will keep your fat-burning metabolism at the “normal” level when you’re eating a lower calorie diet.

You see, usually when you cut calories, your body gets wise to what you’re up to and it actually cuts back on the calories it burns throughout the day. For some reason, it would rather stay fat… 🙂

But subjects in the study who took 2.56mg of capsaicin with each meal had no decrease in fat burning.

Interesting? As some of you know I’m a chilli wimp- so I’ll be trying the supplement to see what happens…

Happy Holidays

Jax

To get that much, it’s the equivalent of about 1.03 grams of red chilli pepper. But if you’re not into spicy food, you can get yourself a red pepper or cayenne pepper supplement in capsule form.

Day 13 New Year New You : HANGER! Do You Have It?

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Do you find yourself hanging on the fridge door, looking for something to eat, but you don’t know what?

Do you start the week full of good intentions, but by Tuesday you’re in the biscuit tin?

Do you run out of meal ideas by Wednesday and revert back to starchy carb. Based meals?

Do you crave cereals, bread and pasta as soon as you even think about eating better?

Do your friends, family and work mates tell you to “Just GO eat something!” And tell you you’re irritable and difficult?

If the answer is yes, you probably have HANGER!

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So, what is it – well, it’s a term I’ve stolen( with permission) from Kelly, one of PT clients!
Hanger is when you are Hungry and Angry…. The urge for nutrition and calories – a survival essential – takes over.

You might experience the symptoms shown above and or these too….

1. Bad Temper
2. Cravings
3. Wanting food, but don’t know what
4. Feeling hungry at bedtime and in between meals
5. Inability to stick to your plan
6. Restlessness
7. Headache, aches and pains
8. Generally feeling unwell, tired
9. Finding your meals unappealing
10. Lack or energy and enthusiasm

If this sounds like you…

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SPOT CHECK
– your total daily calories – too few?
– your portion sizes – too small?
– your range of foods – too restricted?
– your food groups- some missing?

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Aim for 60% Proteins, 30% Fats, 30% Carbs….

Your total calories relate to your body composition

You should aim for 30 different foods each week

You should eat a rainbow of good every day

Remember your body can’t change if you starve it, in terms of calories or nutrients!

FEED THE MUSCLE – food/ calories in
BURN THE FAT – exercise/calories out

Train Hard, Eat Clean Expect GREAT Results

Jax xx

How Much Fat Should You Eat?

Excessive Calories From Fats

First of all, FATS ARE NOT BAD FOR YOU, before anyone jumps on me for being fat-phobic. They are essential and nutritious in the right amounts. But many recipe creators have taken the healthy fats concept and run with it in a sort of “loophole” direction, labeling recipes as healthy that contain upwards of 800-1000+ calories per serving. Yes, there is such a thing as too much of a good thing!

Typical recipes like this might contain a high amount of cheese, oil, avocado, bacon, or butter/nut butter. Fats are healthy and essential, but also must be kept in ratio with the rest of your diet to some degree, especially if your goal is fat loss.

Remember, the key to eating healthy fats is that a little bit goes a long way.

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