Archives for "Nutrition"

Posted by Jim on 28th December 2010
3

How did we all get so darn fat?

First let me give credit when it is due. This article comes from the people who created the series of books – Eat this not that! I find these books a helpful tool or better yet a wake call to all of US!

So on to the article and when I add something to the article I will make sure I note it.

Enjoy or be afraid…

Two out of three people in America today are either overweight or obese. That means every time you sit down in an airplane or a packed movie theater, more likely than not you’re going to wind up as the lean center of a fat sandwich. But as you look right and left and see nothing but heft, you can’t help but think, What happened?

How did we all get so darn fat?

Well, the simple answer is that we eat more calories. The Centers for Disease Control and Prevention found that American men eat 7 percent more calories than they did in 1971; American women eat a whopping 18 percent more—an additional 335 calories a day! But the harder question is this: Why do we eat so many more calories? Are we suddenly more gluttonous? Do we have some kind of collective death wish? Is the entire country hellbent on qualifying for the next season of Biggest Loser?

No. There’s an even crazier reason: It’s the food!

We’ve added extra calories to traditional foods, often in cheap, mass-produced vehicles like high fructose corn syrup. These new freak foods are designed not by chefs, but by lab technicians packing every morsel with maximum calories at minimum cost—with little or no regard to dietary impact. Indeed, Eat This, Not That! 2011 has uncovered the truth about some of your favorite fast food and grocery store items and how they’re causing you to pack on unnecessary pounds. It’s enough to kill your appetite, which—in these cases, anyway—would be a good thing.

Hello it is me again The Fitness Buddy, I like to add something here. Reread that last paragraph! This goes with one of my sayings, “If it grows out of the ground, comes from an animal, EAT IT! If a human touches it, BEWARE! If many humans touch it, DON’T EAT IT!” The less involvement our food has with human beings the better. Is it possible? Yes, but it is difficult but that doesn’t mean you shouldn’t put some effort into it.

OK back to the article…

Burger PattiesTHE FAST-FOOD HAMBURGER
The great American staple. Don’t worry, burgers really do come from cows—but have you ever wondered how those giant chains process and distribute so much meat so cheaply? And . . . are you sure you want to know?

The Truth: Most fast-food hamburger patties begin their voyage to your buns in the hands of a company called Beef Products. The company specializes in taking slaughterhouse trimmings—heads and hooves and the like—that are traditionally used only in pet food and cooking oil, and turning them into patties. The challenge is getting this byproduct meat clean enough for human consumption, as both E. coli and salmonella like to concentrate themselves in the fatty deposits.

The Fitness Buddy here again… Did you read what I just read? Heads, Hooves, meant for pet food and cooking oil, turns them into patties? Yikes… That is something I did not know… Double Yikes… Suddenly I will have to rethink my purchase the next time I go through a drive thru…

The company has developed a process for killing beef-based pathogens by forcing the ground meat through pipes and exposing it to ammonia gas—the same chemical you might use to clean your bathroom. Not only has the USDA approved the process, but it’s also allowed those who sell the beef to keep it hidden from their customers. At Beef Products’ behest, ammonia gas has been deemed a “processing agent” that need not be identified on nutrition labels. Never mind that if ammonia gets on your skin, it can cause severe burning, and if it gets in your eyes, it can blind you. Add to the gross-out factor the fact that after moving through this lengthy industrial process, a single beef patty can consist of cobbled-together pieces from different cows from all over the world—a practice that only increases the odds of contamination.

Ah… Oh that is nice…

Eat This Instead: Losing weight starts in your own kitchen, by using the same ingredients real chefs have relied on since the dawn of the spatula. If you’re set on the challenge of eating fresh, single-source hamburger, pick out a nice hunk of sirloin from the meat case and have your butcher grind it up fresh. Hold the ammonia.

I wish they were kidding…

Bac-O BitsBETTY CROCKER’S BAC-O BITS
We’ve all been there before: A big bowl of lettuce or a steamy baked potato is set before us and the sudden desire for a bit of smoky, porky goodness pervades. We try to resist, but we grab for the bottle anyway: Mmmmm . . . bacon.

The Truth: Not quite. If it’s Bac-Os you grab for, just know that there’s not the slightest whiff of anything pork-like to be found in the bottle. So what are those little chips you’ve been shaking over your salads? Well, mostly soybeans. The bulk of each Bac-O is formed by tiny clumps of soy flour bound with trans-fatty, partially hydrogenated soybean oil and laced with artificial coloring, salt, and sugar. The result is a product that’s actually less healthy for your heart than the real thing!

I am glad to say this Fitness Buddy has never had a BAC-O-BITS. Don’t you just love that description – “tiny clumps of soy flour bound with trans-fatty, partially hydrogenated soybean oil and laced with artificial coloring, salt and sugar. YUMMY in your TUMMY! Seriously!

Eat This Instead: Hormel makes a product called Real Bacon Bits, and as the name implies, it’s made with real bacon. And gram-for-gram, the real bacon actually has fewer calories than Betty Crocker’s Bac-Os. If Hormel can make a nutritionally superior product using real bacon, then why would you ever choose the artificial one that’s loaded with partially hydrogenated soybean oil?

Premade GuacamolePREMADE GUACAMOLE
When you buy bean dip, you expect it to be made from beans. And when you buy guacamole, it seems reasonable to expect it to be made from avocados. But is it?

The Truth: Most guacamoles with the word “dip” attached to the label suffer from a lack of real avocado. Take Dean’s Guacamole, for example. This guacamole dip is composed of less than 2 percent avocado; the rest of the green goo is a cluster of fillers and chemicals, including modified food starch, soybean oils, locust bean gum, and food coloring. Dean’s is not alone in this offense. In fact, this avocado caper was brought to light when a California woman filed a lawsuit against Kraft after she noticed “it just didn’t taste avocadoey.”

Well the same cannot be said about guacamole for The Fitness Buddy. I can make an exception, I do not believe I have ever had guacamole from the grocery store. It has always been at a restaurant or made at home. Does that mean the restaurant made it fresh? That is a good question! Next time I will ask or better want proof. I mean who doesn’t like green goo with fillers and chemicals?

Eat This Instead: Avocados are loaded with fiber and heart-healthy monounsaturated fats. Trading the good stuff in for a bunch of fillers is cheating both your belly and your tastebuds. Either look for the real stuff (Wholly Guacamole makes a great guac), or mash up a bowl yourself. Scoop out the flesh of two avocados, combine with two cloves of minced garlic, a bit of minced onion, the juice of one lemon, chopped cilantro, one medium chopped tomato, and a pinch of salt.


YogurtFRUIT ON THE BOTTOM YOGURT
It seems like the ideal breakfast or snack for a man or woman on the go—a perfect combination of yogurt and antioxidant-packed fruits, pulled together in one convenient little cup. But are these low-calorie dairy aisle staples really so good for you?

The Truth: While the yogurt itself offers stomach-soothing live cultures and a decent serving of protein, the sugar content of these seemingly healthy products is sky-high. The fruit itself is swimming in thick syrup—so much of it, in fact, that high-fructose corn syrup (and other such sweeteners) often shows up on the ingredients list well before the fruit itself. And these low-quality refined carbohydrates are the last thing you want for breakfast—Australian researchers found that people whose diets were high in carbohydrates had lower metabolisms than those who ate proportionally more protein. Not to mention, spikes in your blood sugar can wreck your short-term memory, according to a study in the European Journal of Clinical Nutrition. Not what you need just before your urgent 9 a.m. meeting with the boss!

This one was a gimmie. I knew this was more marketing, than about nutrition. How about this add in your own fruit? Oops I think they cover that below.

Eat This Instead: Plain Greek-style yogurt, mixed with real blueberries. We like Oikos and Fage brands—they’re jacked with about 15 to 22 grams of belly-filling protein, so they’ll help you feel satisfied for longer. And blueberries are another great morning add—scientists in New Zealand found that when they fed blueberries to mice, the rodents ate 9 percent less at their next meal.

Turkey BaconTURKEY BACON
Pork bacon’s got a bad rap for wreaking havoc on your cholesterol. But is turkey bacon really any better?

The Truth: Stick with the pig. As far as calories go, the difference between “healthy” turkey bacon and “fatty” pig is negligible—and depending on the slice, turkey might sometimes tip the scales a touch more. Additionally, while turkey is indeed a leaner meat, turkey bacon isn’t made from 100 percent bird: One look at the ingredients list will show a long line of suspicious additives and extras that can’t possibly add anything of nutritional value. And finally, the sodium content of the turkey bacon is actually higher than what you’ll find in the kind that oinks—so if you’re worried about your blood pressure, opting for the original version is usually the smarter move.

Really? Next time I am at the grocery store I will have to check this one out. Hmmmm….

Eat This Instead: Regular bacon. We like Hormel Black Label and Oscar Mayer Center Cut bacon for some low-cal, low-additive options.

Low-fat Peanut ButterREDUCED-FAT PEANUT BUTTER
Nothing makes a PB&J feel less indulgent like a scoop of low-fat Jif. It’s low fat, so it must be better for you . . . right?

The Truth: A tub of reduced-fat peanut butter indeed comes with a fraction less fat than the full-fat variety—they’re not lying about that. But what the food companies don’t tell you is that peanut oil—the fat in peanut butter—is a heart-healthy monounsaturated fat that can actually help fight weight gain, heart disease and diabetes! Instead, they’ve tried to cash in on the “low-fat” craze by replacing that healthy fat with maltodextrin, a carbohydrate used as a filler in many processed foods. This means you’re trading the healthy fat from peanuts for empty carbs, double the sugar, and a savings of a meager 10 calories.

Maltodextrin? What? That has the same amount of letters as Peanut Butter. Start to look at labels, folks. If you see words you cannot pronounce, spell or just never heard of look for a better option.

Eat This Instead: The real stuff: no oils, fillers, or added sugars. Just peanuts and salt. Smucker’s Natural fits the bill, as do many other peanut butters out there. We especially like Peanut Butter & Co. Original Smooth Operator and Original Crunch Time.

Bonus Tip: The average American drinks 450 calories a day—a quarter of the calories you’re supposed to consume during an entire day!

EAT RIGHT RULE: If your food can go bad, it’s good for you. If it can’t go bad, it’s bad for you.

In closing all is not lost. Part of the fitness and health journey I speak of is making smarter decisions. Going to resources to find factual information is something we all can do. It takes a little more effort but in the end we are talking about the most precious item we have, OUR HEALTH AND FITNESS! Breaking it down to the most basic, it is more important than your family, more important than your friends, more important than you job.

Don’t believe me? What good are those three things if you are DEAD? Sorry to be blunt, but as the article states 2/3 of the US population is overweight or obese. Everyone knows this shortens ones life.

Start to make smarter decisions… Until next time Your Fitness Buddy.

Posted by Jim on 28th October 2010
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The other half (more like 70%) of health and fitness journey

  1. Fewer ingredients = healthier food
  2. “Good source of” may mean “bad for you”
  3. Work the edges
  4. Look high and low
  5. Beat the breakfast blues
  6. Buy frozen fruit in cold weather
  7. “Reduced fat” may make you fat
  8. Check yourself out
  9. Shop on Wednesday nights
  10. Natural doesn’t mean squat
  11. Bulk up when you can
  12. Don’t buy the hype
  13. Choose the chicken leg over breast
  14. Ask when the next shipment arrives
  15. Look in unlikely places
  16. “Lightly sweetened” could mean “sugar overload”
  17. Don’t fall for diet drinks
  18. Buy real juice
  19. Don’t be 100 percent mislead
  20. “Zero grams of trans fat” may include trans fat!

My string of inconsistency continues: Sorry life got in the way. I have been meaning to finish up with the last 5 so here they are.

21. Compare the front label with the back – What is stated on the front may not always be what is stated on the back, when you read the ingredients. The front might state something that is good for you, but in turn the back states it may only have a small portion of what is stated on the front.

22. Steer clear of 100-calorie packs – A study from Brown University in 2007 found that people ate the same amount of cookies and chips regardless of whether they ate from a large multi-serving bag or a single-serving bag. A Fitness Buddy note: I read this over numerous times and I am not sure about this one. Maybe it needed to include more information, but the way I read it a person will open up more than one 100-calorie pack per sitting. If this is true then I totally understand the statement. If a person sticks to a single 100-calorie pack versus a multi-serving pack, are they saying a person eats the exact single serving size? I doubt that. So yes eat more than 100-calorie bag, BAD! Eat just the one 100-calorie bag, OK! Saving money tip: The 100-calorie bags are more expensive per serving compared to the multi-serving brethren. Buy the multi-serving bag, then break out the zip lock baggies and measure out a single serving size and dump them into the bag. Done, cheaper!

23. Invest in smaller plates and bowls – Researchers have found that people will generally eat whatever is in front of them. For those that are old enough think back to your dinner plates when you where a kid, they averaged 8″ in diameter, today over 12″ is common. Less food on the plate the less you eat. Mom was right to say clean off your plate, but they were smaller plates back then.

24. Consider canola oil – Canola oil has less monounsaturated to saturated fat compared to the vaunted extra virgin olive oil. Olive oil’s price is near $1.00 per ounce, a high-end canola oil costs about a quarter.

25. Learn to love lentils – Lentils versus brown rice saves money. A pound bag has 11 grams of fiber and 10 grams of protein in each serving size. Plus it is rich in folate and B vitamin, plus saves you 41 cents a pound versus brown rice.

Well that is it. 25 tips on beating the grocery store at their own game, eating healthier and keeping an eye on the pocket book.

Until next time The Fitness Buddy…

Posted by Jim on 21st October 2010
1

The other half (more like 70%) of health and fitness journey

The last post covered the first 10 tips of 25 that focuses around Supermarket Secrets.
  1. Fewer ingredients = healthier food
  2. “Good source of” may mean “bad for you”
  3. Work the edges
  4. Look high and low
  5. Beat the breakfast blues
  6. Buy frozen fruit in cold weather
  7. “Reduced fat” may make you fat
  8. Check yourself out
  9. Shop on Wednesday nights
  10. Natural doesn’t mean squat

Now let’s move onto the next 10.

11. Bulk up when you can – Costco and Sam’s Club are great. I mean where can you buy tires for your car, the latest DVD and 10 pounds of chicken? These places can also be a huge danger to your fitness and health. If you need 100 rolls of TP or that 10 lbs. of chicken GREAT! The problem is the pallet full of Oreos or the 10 gallon pail of Cheetos. Next time you walk into these places slow down and look at the food assortment. I bet you find the majority of “food” in these places is full of ingredients you shouldn’t be eating.

12. Don’t buy the hype – Every year the food industry spends $30 billion on advertising and nearly half goes toward convenience food, candy, soda and dessert (pause desserts). This makes it that much more important to read the ingredient and nutrition labels.

13. Choose the chicken leg over breast – Yes the leg is mostly dark meat, but it is almost as healthy as the breast, but save you $.89 a pound. So if you are looking to save some $…

14. Ask when the next shipment arrives – Just a helpful tip especially if you want the freshest meat or fish you can get.

15. Look in unlikely places – I have been a big fan to farmer’s markets, but those of us that live in the great white north those farmer’s markets don’t last long. So where to go to get the fruit and veggies on those off months? Try Wal Mart, yes Wal Mart. They have been known as the low price leader for everything, which meant the food selection was not the healthiest. That has changed, they have made a big push to take produce serious. Which is good for all of us Wal Mart helps keep prices lower. As a side note here in the Midwest, Meijer is another good choice for fruit and veggies. Their selection is always bigger than the traditional grocery stores no matter the time of year.

16. “Lightly sweetened” could mean “sugar overload” -  Just another marketing term. There is no regulations regarding this term.

17. Don’t fall for diet drinks - Here is a big money saver and it is already in your home. The only diet drink worth anything is WATER! Better yet it comes right out of your faucet. If you don’t like the taste add a water filter or as a last resort most grocery stores have water stations that a gallon of water cost $.49. Diet soda is a stepping stone from regular soda to water. Otherwise it is counterproductive. Why? Well besides the artificial sweeteners (why would willingly put anything artificial in your body) plus all the other preservatives and ingredients that are found in that drink. The body is made up of 60 to 70% water!

18. Buy real juice – When is juice not juice? The answer most of the time! Most fruit drinks have only a fraction of real juice in them. Most are a combination of sugar and water. Look for labels that say 100% juice and no added sugar.

19. Don’t be 100 percent mislead – When you read this you might say in #18 you just said look for 100% real juice, didn’t you? Well I did, but just because it says 100% real juice doesn’t mean that you are getting 100% of that type of juice. Tropicana Pure 100% Juice Pomegranate/Blueberry is the example given. Pomegranate and blueberry do get top billing, but the ingredient list also includes pear, apple and grape juices. Why? These juices are cheaper that is why. Plus they are very sweet juices which means you come back for more.

20. “Zero grams of trans fat” may include trans fat! – Here is another one and I will say for you WHAT!?! The FDA allows trans fat in “non trans fat” products as long as the product has less than half a gram per serving. Here is the catch the food maker can make the serving size whatever it wants it to be. If the words partially hydrogenated oil appears anywhere in the ingredients bet on trans fats being in that product.

So that covers the next ten. There are some good ones in there, one’s I didn’t even know. Now that I know I can make even smarter choices moving forward in my food buying.

I will finish up with the remaining 5 and give a quick overall view on my thoughts on this topic.

Until next time Your Fitness Buddy…

Posted by Jim on 20th October 2010
0

The other half (more like 70%) of the fitness journey

It has been a while since I had regular posts on The Fitness Buddy that did circle around the thought of an Ironman.

So here it goes and it is something that even This Fitness Buddy struggles with everyday. FOOD! During and since said Ironman I have been struggling with food. One would think if one trains for an Ironman one would lose weight! Right? Well needless to say that did not happen to me, in fact I was 4 pounds heavier at the end of my training. It has been a month plus since the big day and along with a cruise let’s just say it is time to right the ship.

Back to the basics!

I came across an article about Supermarket secrets I like to share with you. So I like to give credit to David Zinczenko of Men’s Health for this information.

So has anyone noticed the cost of healthy food lately? According to the article the cost of fruits, veggies, meat and other high nutrition low calorie foods increased by 19.5%. The article does not state when these prices started to go up, but I imagine they have covered this for at least a year. They gone to say “junk” food is getting CHEAPER! The price of this “food” is down 1.8%. So if you followed a junk food diet it would cost you $3.52 a day to eat compared to a healthy diet of $36.32 a day.

No wonder why are waist size is getting larger.

So what can be done?

How about shop smarter? To many times when I go to the grocery store I am amazed of the speed people do their shopping. Slow down make smart choices will help your pocket book not to mention your waist line.

Figure out your diet and the fitness and health journey becomes much, much, much easier!

There are 25 secrets this article goes over, so this may have to be a multiple post topic. Unless you like reading War and Peace…

  1. Fewer ingredients = healthier food – More ingredients equals more additives and preservatives added calories not nutrition. Simple, makes sense look for the fruit and veggies that are in season. Too bad for us in the north most of the farmers market are down for the season, so it is onto the fall and winter fruit and veggies.
  2. “Good source of” may mean “bad for you” - WHAT! The claim “good source of” is found everywhere. That phrase is found in cereals, crackers and even Pop Tarts (pause for a moment Pop Tarts). Sure these products have extra vitamins, calcium and other “good” things, but at what cost? Are they really worth the extra calories in the long run? No! Believe it or not the extra vitamins that are added to say cereal actually wash off the cereal once milk is added.
  3. Work the edges – Shop on the outside aisles in most stores. Generally this is where most of the healthiest foods are found. The middle aisles are generally a dead zone of nutrition.
  4. Look high and low – Food vendors pay for the prime spots to ensure their most profitable foods are at eye level. Most profitable  generally means the cheapest to make, therefore generally not the best for you. When you are shopping look to the bottom and top of the shelf for food that maybe better for you.
  5. Beat the breakfast blues – For the best shot to start your day you MUST eat breakfast. Shoot for a high in protein and low in REFINED carbs (notice I said REFINED). That means the egg is generally a better choice over a bowl of cereal, especially the cereal that is more like candy (Fruity Pebbles is an example). Eggs are actually cheaper than cereal, with a box of cereal averaging $.90 a bowl per box, while an egg is $.31 when purchased in a dozen.
  6. Buy frozen fruit in cold weather – Fruit out of season is expensive and you need to eat them pretty quick so they don’t spoil. Frozen fruits like blueberries are very close to their fresh brethren.
  7. “Reduced fat” may make you fat – How is that for confusing! Cookies and crackers often claim to contain “a 1/3 less fat than the original, but that fat hasn’t just vanished, it simply has been replaced by extra sugar, starch and sodium. Yummy!
  8. Check yourself out – The more time you spend in the checkout line the bigger the temptation to buy candy. Plus do you really need to buy one of those DUMB magazines? Today most stores have self checkout lanes, use them.
  9. Shop on Wednesday nights - The least amount of people shop on Wednesday. So that means less time waiting in lines and less chance of buying the calorie laden junk!
  10. Natural doesn’t mean squat - Marketing Marketing Marketing! Outside the world of meat and seafood the word “natural” is completely unregulated. So 7UP natural or natural bread MEANS NOTHING!

OK that is the first ten. Look for the following 15 in two more post coming soon.

So far what I have learned from this aisle that makes the most sense to me is take longer shopping in the outside aisles, where most of the healthier food sits.

Until next time The Fitness Buddy...

Posted by Jim on 31st July 2010
0

The Eating Buddy – Did you think I forgot?

Life. That is my excuse. As many of you know I have a pretty big thing happening to me in 43 days and that little item is really taking a big portion of my time and thoughts. For those who don’t know this little thing is the Ironman. The mother of all triathlons, 2.4 mile swim, 112 mile bike ride and followed by a marathon (26.2 miles) and this must be done under 17 hours.

Believe it or not I took a night off. I am watching the St. Louis Cardinal game on TV so I thought while the Cards beat the Pirates tonight it is good night to reconnect with something that remains dear to my heart, fitness and health.

So I believe the last time we connected we where talking about food. Ah food always a favorite subject of mine. We covered the grocery store, fruits and vegetables, breads, seafood (reminds me sushi tomorrow, ummmmmy), meats/poultry and dairy/eggs.

Actually the dairy/eggs post was suppose to be a two parter, so if you like to review please go back to the post labeled cluck and moo. That post really went over portion sizes and why dairy should be in all our diets.

So the dairy rules:

  1. Enjoy cheese in moderation - good news great source of protein and calcium, bad news plenty of saturated fat and sodium. In fact cheese generally has about 6x the amount of saturated fat compared to beef tenderloin and 1-ounce of cheese has close to 10% of your daily sodium.
  2. Choose fat-free or low-fat dairy products – remember it is calories in and calories out. Here is a chance to cut back on the calories and still retain the benefits of milk.
  3. Eggs are very good for you – 1 egg has 13 essential nutrients all in a 70 calorie package.
  4. Raw milk not such a good idea - In fact this has been in the press lately! Simple raw milk contains bacteria which is not healthy for pregnant women, children, elderly and immune compromised people. Simply play it safe.
  5. Are you lactose intolerant? – If you have a background that comes from a non-Northern European background your chances are higher to be lactose intolerant.
  6. Is the non-dairy product your buying calcium fortified? – Read the labels.

Milk: all per cup

  • Fat Free (skim) – 83 calories and 306mg calcium. Great for everyday use!
  • 1% – 102 calories and 290mg calcium, second best choice because of the calorie count
  • 2% – 122 calories and 285mg calcium with 4.8g fat (3g being sat fat)
  • Whole – 146 calories and 276mg calcium, great for kids under 2 but after that switch to a lower fat or fat free milk.
  • Half and Half – 315 calories, there is a fat free version.
  • Heavy Cream – 821 calories, simply no!

Cow or soy? Both are close in how much protein you get, but make sure the soy milk is fortified with calcium because it only has a fraction of what the cows milk offers.

Yogurt:

  • Low-fat or fat-free yogurt
  • Watch out for high-sugar yogurts – better to buy a vanilla yogurt and add in your own fruit.
  • Greek vs. Regular -Yes. Greek has more protein and Regular has more calcium.
  • Probiotics – Right now yes, but there are many more studies coming. Watch out for the marketing and look more science.

Cheese: 1/4 cup

  • Fat-free – 45 calories, taste and texture might not be pleasing
  • Reduced-fat – 86 calories taste and texture better but also has 4.3g of saturated fat
  • Whole-milk – 114 calories and 6g of saturated fat
  • Swiss cheese is low in sodium
  • Cream Cheese? Make it fat free
  • Processed Cheese?  NO! It really isn’t cheese at all and generally found as cheese dip.

Butter: Per Tablespoon

  • Stick Butter – 100 calories with 7.2g saturated fat – great for baking
  • Cultured Cream Butter – 100 calories with 7g saturated fat
  • Yogurt Based Butter – 45 calories and 1g of saturated fat – great for everyday use
  • Whipped Butter – 68 calories with 4.8g saturated fat
  • European-style Butter – 100 calories and 7g saturated fat
  • Light Butter -65 calories and 4.5g saturated fat

Eggs:

  • Forget the yoke. right? Maybe. The yoke does contain all the egg’s fat, but you will miss out on the omega-3’s, half the protein, most of the vitamins and all of the antioxidants.
  • White is right. Yes it contains half of the eggs protein and most of the minerals.
  • Small egg – 54 calories
  • Medium egg -63 calories
  • Large egg – 72 calories
  • Extra Large egg – 80 calories
  • Jumbo egg – 90 calories and that poor chicken, ouch.
  • What is egg substitute? Mostly egg white with food coloring. Generally there are added flavorings, but you will miss out on the benefits of the yoke.

Moving forward I will try my best to keep these posts coming. I can’t promise anything until the Ironman is over, but I believe these posts are a very important part of growing this company called The Fitness Buddy.

So until next time… Your Fitness Buddy and the Cards are winning with Albert hitting a HR!

Posted by Jim on 3rd July 2010
0

The Eating Buddy – Cluck and Moo

I have made it known that I love Sushi! In fact as of right now if I could have only one thing to eat the rest of my life Sushi would be the first on the list. If the eating gods said OK you can have two items this would be an easy choice Ice Cream!

I have a saying there are three food groups

  1. Chocolate
  2. Peanut Butter
  3. Carmel

If Ice Cream comes with one of these items it is good, two is better and three? Well game over!

Now you are probably asking what does this have to do with the title cluck and moo? Well, ice cream comes from moo. This post we are going to discuss Dairy and Egg products and why again why we as Americans are mislead or better misinformed about this very important food group. Let me start by correcting myself from the beginning of this post. Yes, I love Ice Cream but do not take this as me meaning this is the only dairy product you should have. Of course in all these Eating Buddy post I hope you are getting a familiar message, which is EVERYTHING IN MODERATION. Even Ice Cream!

So why should we eat dairy?

  • Calcium
  • Vitamin D
  • Protein
  • Vitamin B12
  • Vitamin A
  • Phosphorus

Why should we eat eggs?

  • Protein
  • Iron
  • Vitamin B12
  • Folate

How much a day?

  • 3 servings of milk or other dairy products
  • Eggs aim for 1 to 1 1/2 servings

Serving Sizes:

  • Processed Cheese = 2 ounces
  • Shredded Cheese = 1/3 cup
  • Natural Cheese = 1  1/2 ounces
  • Low Fat or Fat Free Milk = 8 ounces
  • Low Fat or Fat Free Yogurt = 1 cup
  • Egg = 1
  • Egg Substitute = 1/4 cup
  • Cottage Cheese = 1/2 cup

Make a healthy choice:

  • There the word again moderation - Cheese comes a good portion of saturated fat and sodium. In fact cheese has more than 6x the amount of saturated fat than a beef tenderloin. Plus 1 ounce of sliced cheese contains about 10% of the daily amount of sodium.
  • Fall in love with fat-free or low-fat - Less in calories and less in saturated fat.
  • EGGS ARE GOOD FOR YOU – One egg has 13 essential nutrients and only about 70 calories.

Watch out for these:

  • Raw Milk - One word Bacteria. Especially if you are pregnant, a child, elderly or with compromised immune systems.
  • Are you lactose intolerant? - A high portion of adults from non-Northern European backgrounds are Lactose Intolerant.
  • Nondairy sources of calcium – Make sure you read labels carefully and the product is fortified with calcium.

I will write a second second cluck and moo post shortly, that goes over each category in length.

Until next time Your Fitness Buddy…

Posted by Jim on 25th June 2010
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The Eating Buddy – Why did the Chicken cross the road? Part 1

  • Topics covered to date have been the following:
  • How to shop at a grocery store
  • Tips on how to eat healthier
  • Fruits and Vegetables (the mom’s like that one)
  • Bread, yummy warm bread… hmm…
  • Seafood, all of a sudden I am thinking of sushi again

So now we move onto another favorite I am speaking of things that go moo, cluck, oink, baa, and gobble. I know there are those people out there that choose not to eat meat, but that is not me. Not much makes me happier than a perfect hamburger. But there is so much confusion out there especially towards red meat you might not know what to do.

Why eat meat and poultry?

  • Protein
  • Iron
  • B12
  • Zinc
  • Phosphorus

All things needed for a healthy diet.

How much?

5 to 6 1/2 ounces per day (notice that does not say a 1/2 pound cheeseburger with fries and a coke)

Serving sizes: (1 serving)

  • Chicken Breast – 6 ounces
  • Pork Chop – 4 ounces
  • Steak – 4 ounces
  • Lamp Chop – 4 ounces
  • Boneless Veal Chop – 4 ounces
  • Burger Patty – 1/4 pound

Notice something? Yes we as Americans are probably eating more than one serving size of any of these meats or poultry. I am thinking we are closer to two, three or even more is common.

Time to get healthy with meat and poultry:

  1. Choose lean cuts. Ground round less than 15% fat is a better choice or even better ground turkey breast.
  2. Always remove skin and trim off the fat. If you remove the skin from a chicken breast reduces the calories by 42% and fat by 88%! Remember me talking about smart choices, here is an easy one.
  3. Portions Portions Portions! Hint: a steak should be about the size of a deck of cards or a closed fist.
  4. A nine letter BAD WORD! Processed! Not all bad words come in four. Again the more human involvement the worse food becomes.
  5. Marbles are supposed to be round, not found in meat. Marbling does add flavor, but is a big portion of the saturated fat found in meat. Leaner is always better.
  6. All meat is bad! At least that is what the headlines say. Well imagine that, the press only tells a portion of the story. Yes red meat CAN have a high amount of saturated fat, but with smart choices this can be cut way back. Again LEANER IS BETTER!

Beef

Lean Cuts - Look for words like Choice or Select, not Prime

  • Bottom Round Steak
  • Tri Tip
  • Shoulder Tender
  • Shoulder Center Steak
  • Top Round Steak
  • Loin Top Sirloin Steak
  • Bottom Round Roast

Ground Beef – Aim for less than 15% fat, 10% or 7% is even better for you.

Terms:

  • Grain-fed or Grass-fed? Grass fed healthier, but more expensive.
  • Natural must not contain no artificial ingredients and minimally processed
  • Organic – The animals are not given hormones or antibiotics, fed on a pasture for at least 120 days.

Veal and Lamb

  • Generally a leaner cut of meat
  • Leanest cuts are are found around the leg
  • Also generally more expensive

Pork

  • Leanest choices boneless top loin chops, boneless top loin roast, center loin chops, center rib chops or bone in sirloin roast.
  • Look for no hormones added, natural or no antibiotics
  • Ground pork labeled lean has less fat and calories than ground sirloin
  • Ham generally has more sodium than other meats
  • Pork sausage generally will have a large amount of saturated fat, calories and sodium. Check the labels!
  • Bacon also has a high amount of saturated fat and sodium (sorry should be kept to a minimum)

Well looking at this post it is getting kind of long, so I am ending it and will take up the topic of poultry on the next post.

Until next time, Your Fitness Buddy!

Posted by Jim on 22nd June 2010
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The Eating Buddy – Seafood (I love me some sushi!)

What is the potato chip saying;  ”You just can’t have one?” Well when it comes to Sushi that is my potato chip. Now before you say yuck or man you are strange, it did take sometime to develop the taste for the wonderful tasty morsels. But now watch out, so as I have stated before keep an open mind, I will try to keep my sushi portions down to a couple of plates.

Fish, in my 250 lb days consisted of the Fish sandwich from the local drive-thru (sad in a way because there was a time I lived in Florida and didn’t eat much fish.) Once I started to add fish into my diet things did improve for the better. Now eating fish was not the direct reason I lost the weight, but it proved to be a nice addition to the weight loss.

So here fishy, fishy…

Why eat fish or better yet seafood?

  • High quality protein (good for repairing those muscles)
  • Healthy unsaturated fats, especially those prized Omega-3’s
  • Little or no saturated fat (unless it is coming through a drive-thru)

How much? (1 serving)

  • Sushi I would say six or seven plates… oh wait that is me, scratch that one off the list.
  • An 8-ounce bone-in fish steak
  • A 6-ounce fish fillet (did I mention not from a drive-thru)
  • 6-ounces of scallops
  • 12-ounces of a whole fish
  • 2 pound lobster (actually 1 1/3 servings but who is counting)

What kind? It is confusing?

  1. Change things up. The fresher the better. Like most I don’t have the capability to walk down to the local fish market and choose something. I get the fish from the grocery store. After a few visits to the store you can gain a pretty good sense on what is fresher. I also like to ask for them to take the skin off (if there is skin), it makes things easier at home. Change it up from time to time. If you find you like salmon give it a try for awhile, but then try something new.
  2. What season is it? Usually your grocery store will have a guide on what is in season. This goes back to buying what is the freshest.
  3. How long does it last? Usually when I buy fish it will be the dinner that night or the next. There are a few things to look for such as the Certified Sustainable Seafood logo (www.msc.org). They will give you a good idea on how long the fish lasts.
  4. Omega-3’s as much as you can get. Omega-3’s are healthy fats. It will improve cardiovascular health, controls cholesterol and reduces blood pressure. The list is highest to lowest.
  • Salmon (the winner)
  • Anchovies (not my favorite)
  • Sardines (another not favorite)
  • Herring (ah again not a favorite)
  • Mackerel and Rainbow Trout (better)
  • Tuna and Mussels (now we are talking)
  • Oysters and Pollock (well not so much)
  • Flounder, Sole, Halibut
  • Shrimp and Scallops
  • Clams and Haddock
  • Cod

What to watch out for.

  • Do not buy fish that comes from the same source. If you do the worries come from the same exposure level. Sorry to say there are runoffs from farms and sewage treatment plants out there.
  • Enjoy the planet Mercury, not mercury from fish. Mercury is not good for kids and women who are or may become pregnant or nursing mothers. The fish with the highest levels of mercury are shark, swordfish, king mackerel and tilefish.
  • Organic – Just because it says organic does not mean it is. Sorry there are no regulations and the name organic becomes a marketing term.
  • Medium to dark fish generally have the best levels of Omega-3’s, like salmon
  • Light fish are low in omega-3’s, but higher in protein.
  • There is no nutritional differences between fresh and frozen fish.
  • Most shellfish is good like clams, crab, crawfish, lobster, mussels, oysters, shrimp and scallops. What is bad is the tons of butter that us humans put on these little beauties.
  • When is a crab not a crab? Imitation Crab that is when. There is very little crab in imitation crab. It is a processed (bad word) seafood. Usually imitation crab has surimi which is a white fish that ground into a paste, add in a crab flavor and you have imitation crab. Sounds yummy doesn’t?

In closing fish/seafood is something you should have more in your diet? Yes, unless it comes from a drive-thru or has the word imitation. At a sit down restaurant be careful. Ask for the butter, toppings or mystery tastes on the side. That way you can determine how much of the bad stuff you like to eat.

All this talk about seafood is making me hungry, where is the closest sushi bar?

Until next time this is Your Fitness Buddy…