Are you trying to lose weight but you have no time for the gym?
Eating right is a critical element of weight loss. When it comes to healthier bodies and better nourishment there’s a lot more to consider than just calories. Nutritionist Carol Cottrill, C.N.C, says...
“Determining what to eat and drink and what to avoid involves looking beyond the numbers at the whole nutritional picture. A holistic, health-supportive approach brings on the benefits of an improved metabolic response and effortless weight management.”
Carol gave great "eat this, not that" advice to make sure you eating the right food for your body.
EAT THIS
BROWN RICE: Brown rice is the whole grain with just the first outer layer (husk or hull) removed through milling. It retains its fiber and the gum, the substance that contains vital nutrients. Brown rice has twice the manganese and phosphorus of white rice, plus two and a half times the iron, three times the vitamin B3, four times the vitamin B1, and ten times the vitamin B6. The fiber in brown rice is important because more roughage in the intestine means cancer-causing substances don’t stick around and do damage.
NOT THAT
WHITE RICE: White rice is brown rice that has been milled to take away the bran and much of the gum, a process that removes fiber and many nutrients.
EAT THIS
ALMONDS: In just 1 ounce (23 almonds) you will receive 35% of the daily recommended value of vitamin E. Almonds provide fiber, the essential fatty acids omega 3 and 6, zinc, calcium, iron, phosphorus, potassium, and magnesium. Their monounsaturated healthy fat keeps you satisfied for hours. They’re a bang for the nutritional buck at 170 calories per ounce.
NOT THAT
GRANOLA BARS: What a rip-off! High in fat, high in sugar, and filled with high-fructose corn syrup, a granola bar is one of the quickest ways to experience a sugar high followed by a crash and most likely another sugary granola bar in a vain attempt to make yourself feel better. Seriously, have a cookie: A cookie and a granola bar each weigh in at about 170 calories, and if the cookie is homemade you re much better off.
Related: 5 Simple Ways to Lose Weight
EAT THIS
REAL PROTEIN: Roast your own turkey, chicken, and lean beef for sandwiches or to toss into salad and pasta dishes. Choose organic, hormone, and antibiotic-free meat and you ll taste the difference. Season simply, and you re good to go!
NOT THAT
PROCESSED MEAT: Bacon, packaged lunch meats, most deli meats, hot dogs all are processed, smoked, cured, or salted with chemical preservatives. Bacon gets 95% of its calories from fat. And all processed meats are high in salt and full of nitrates, which may cause cancer. Daily consumption of meats like bacon can increase the risk of heart disease by 42% and diabetes by 19%.
EAT THIS
HOMEMADE SALAD DRESSING: It’s simple, delicious, healthy, and free of additives that do three unnecessary things: preserve, emulsify, and enhance the flavor. My favorite recipe uses 1 part champagne vinegar, 2 parts extra-virgin olive oil, 1 tablespoon of mustard, and freshly ground salt and pepper. Simply mix the ingredients in a wide-mouth jar and shake before pouring. A little goes a long way with fresh ingredients. Trade up! At 120 calories in 2 tablespoons it s a delicious and healthy swap.
NOT THAT
BOTTLED SALAD DRESSING: Look at the label. You ll find little more than preservatives, hydrogenated fats, fillers, and excess sodium. Two tablespoons of bottled dressing add up to 120 calories (and who uses just 2 tablespoons)? Even if you stick to 2 tablespoons, you’ll consume 12 grams of fat, 2.5 grams of saturated fat, and 360 mg of sodium. Banish the bottle, I say!
EAT THIS
CABBAGE: Change up your regular salad by chopping some red and white cabbage in place of your usual lettuce. Cabbage is tasty and abundant in vitamin C, is rich in fiber, and contains sulfur, which fights infection. A known detoxifier and blood purifier, cabbage includes nutrients such as vitamin E, calcium, magnesium, and potassium.
NOT THAT
ICEBERG LETTUCE: This popular lettuce isn’t really bad for you; it s just that there are so many ways to upgrade your salad. Compared with darker greens like spinach and arugula (and of course, cabbage), iceberg is lower in vitamins C and A, as well as iron, potassium, and calcium. If you love iceberg s crunchy texture, mix your salad up with half iceberg and half darker leafy greens for a more nutritious blend.
EAT THIS
BLACK BEANS: Black beans are a great food if you want to manage your weight, avoid heart disease, and maintain healthy bowels. They are cholesterol-free and almost fat-free and are rich in fiber and nutrients. A serving supplies more than a half day s requirement of folic acid, plus hefty amounts of calcium, magnesium, iron, and zinc. Adding black beans to your diet is as easy as opening a can. Use rinsed, canned black beans in salads and soups, or warm them, sprinkle with cilantro, and serve over brown rice.
NOT THAT
CANNED BAKED BEANS: These beans are literally drowning in large amounts of fructose syrup. The beans on their own would be a great choice, but they don t stand a chance with all that sugar-and-sodium juice.
EAT THIS
BANANA ICE CREAM: Really! Cut bananas into 1-inch sections and freeze in a Ziploc bag; they’ll keep well for about a week. Add a frozen banana to a blender with ¼ cup of unsweetened soymilk and blend to your desired consistency. Sometimes I add more soymilk for a milkshake and less for ice cream. You might even toss in dark chocolate chips and/or walnuts. You really won t believe how good this is! Soymilk is high in protein and, because it is made from beans, contains considerably more fiber than cow s milk. One banana provides 400 mg of potassium, 4 g of dietary fiber (16% of the daily recommended value) 1 g of protein, 16% of the value of vitamin C, and 20% of vitamin B6, with zero fat and cholesterol.
There are 45 calories in 1/2 cup of soy milk and 110 calories in a large banana: That s 155 nutrient-dense calories compared to 260 in ice cream.
NOT THAT
ICE CREAM: Who needs it when you have homemade banana ice cream? Ben and Jerry serve up ½ cups of ice cream (like we stop at ½ cup!) containing 260 calories, 14 grams of fat, and 9 grams of saturated fat. Moo.
Related: 5 Worst "Healthy" Fast Food Items
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