TOP “YOU: ON A DIET” TIPS

These food pitfalls bear repeating, and repeating and repeating. So, over the next few days I’ll tell you ways to avoid these bad guys and how to make substitutions so that you don’t mourn their passing out of your diet.

Let’s start with this one:

DO NOT EAT FOODS CONTAINING HYDROGENTATED OR PARTIALLY HYDROGENATED OILS (TRANS FATS)

I KEEP FORGETTING, WHAT ARE HYDROGENATED & PARTIALLY HYDROGENTED OILS?

Hydrogenated and partially hydrogenated oils (aka Trans Fats) are unnatural forms of oil, created by manufacturers.

When oils are heated and hydrogen bubbles are passed through it, the fatty acids become denser. If you fully hydrogenate an oil it becomes solid at room temperature. If you stop part-way, you create a partially hydrogenated oil, which has a consistency like margarine.

Manufacturers use hydrogenation to extend the shelf life of their products. Remember, manufacturers are concerned with profit margins, not with the severely negative effects these products have on your health.

WHY DO HYDROGENATED AND PARTIALLY HYDROGENTED OILS SUCK?

Polyunsaturated oils (think olives, eggs, nuts, seeds and fish), Coconut Oil, and even good old fashioned butter (finally, redemption for butta!), all contain essential fatty acids (EFA’s), that are absolutely essential to every bodily process. On the other hand, trans fats are unnatural, with none of the essential fatty acids. They are unrecognizable to our bodies as food sources.

WHY HYDROGENTATED & PARTIALLY HYDROGENATED OILS WILL MAKE YOU A CHUNKSTER

Because your body doesn’t “register” them: Unlike essential fatty acids which create a feeling of satiety when you eat them, food filled with trans fat leave you craving more and more of them because your body doesn’t recognize trans fat as something it can use to help it run properly.

So, no matter how much you eat, if your food contains lots of trans fats, your body will keep demanding that you feed it- it is seeking the essential fats that it knows you need to survive.

Now you understand why a Mediterranean diet is key to being thin - it’s based on foods like olives, eggs, fish and nuts – all of which contain the polyunsaturated fats that the body DOES recognize as suppliers of what it needs. You feel satisfied after you are finished with a meal that incorporates EFA’s, not compelled to forklift another load down the hatch.

YIKES! WHAT FOODS DO I NEED TO WATCH OUT FOR?

Here are some of the biggies, but YOU simply MUST read labels. Be vigilant – it is worth it:

Cake mixes, biscuits, pancakes, frostings
-Crackers
-Peanut Butter
-Frozen Entrees
-Frozen bakery products like toaster pastries and waffles
-Most frozen fish (like fish sticks)
-French Fries (duh)
-Whipped Toppings
-Margarine, shortening
-Instant Mashed potatoes
-Taco Shells
-Cocoa Mix
-Microwave popcorn
-Breakfast Cereals
-Chips
-Frozen Pizza, burritos
-Low fat ice-cream
-Ramen or noodle cups
-Bread, hamburger/hot dog buns
-Pasta Mixes

MAN, I AM GOING TO STARVE! WHAT CAN I EAT???????

Get back to eating what your body recognizes as food - natural products. We all know fruits and veggies in their unadulterated states are the best fuel for our bodies. But the reality is we are conditioned to also enjoy things like popcorn, cookies and a peanut butter and jelly sandwich. All of which are 100% do-able without the help of harmful hydrogenated oils.

Air pop your popcorn or buy a brand like Newman Own or Whole Foods Kids that use only a bit of real butter.

Natural nut butters. Whether you grind your own at a natural grocery or buy it in a jar, there’s no reason to live without the wonderous taste of peanut, almond, or cashew butter. Spread natural peanut butter along with a 100% fruit spread or a sliced banana on slices of Ezekial Sprouted Grain Bread for a delicious, nutritious PBJ.

Cookie-Monster? Look for “Newman’s Own” Sandwich Cookies (Oreos) and “Fig Newman’s”, both outstanding with none of the nasty oils. Groceries like Whole Foods and Wild Oats carry a wide variety of other excellent, natural brands as well.

Cake and cookie mixes are your thing? Find natural brands at almost any grocery. Just take a minute to look past the boxes of Ol’ Betty and give something new a try.

Another awesome resource is www.shopnatural.com. Once you are at this site, click on “product list” for an alphabetical list of every type of natural food product imaginable - including natural cakes and cookies galore!

BE YOUR OWN WATCHDAWG

If you want your body to be healthy, you have to look out for yourself. Food manufacturers don’t give a crap if you are fat, depressed or have a heart attack. This sounds harsh but it’s the fact Jack.

YOU need to look at labels. YOU need to make the choices that will help you live your healthiest, happiest life.

There ARE many, many options available at the grocery store. Don’t get lazy and just toss anything in your cart. If you have to, once a week make a “special” trip to a grocery that carries natural products.

Don’t make this trip just another pain-in-the-ass errand on your list. Look at it for what it is – a life-changing, life-SAVING experience. Make a game out of finding foods and treats that are not only delicious but nutritious (or at least not deleterious to your health). Out smart those bratty manufacturers and get what you want and need.

If we all snub our nose at the revolting products that are making our society fat and sick the money-grubbers WILL change products to match our increasingly educated tastes. They’ll have no choice!

YOU are the only one who controls what goes in your belly - make sure you give yourself the good stuff!

Xoxo,
Health Sundae

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