Good Morning.
Every week, at least one of you ask me, “What if I eat X” or “…use Y?” So today I am giving you answers to many of those questions. Some of the descriptions of why my answers are what they are have been left out because the reason for my approval should be obvious (if you’ve been keeping up with your readings). But, if any of you have questions as to why something is, or is not, on the list, feel free to ask and I’ll be happy to explain. Also, if there is a food item not listed at all, send it to me and I’ll address it next week.
However, before you proceed, remember just because something is healthy, eating too much of anything can railroad your goals if you’re looking to lose weight. So exercise moderation and you’ll be able to indulge for the duration!
Have fun:
What if I use Oil?
Canola and Extra Virgin Olive Oil
What if I eat Fruit? Remember your A, B, Cs.
Apples – 1 medium has 3 grams of fiber
Apricots – good source of beta-carotene
Bananas – great source of potassium and each one has 2 grams of fiber
Blackberries – 1 cup equals 10 grams of fiber
Blueberries – serve as antioxidants which prevent and treat bladder infections
Cherries – A good source of perillyl alcohol, which helps prevent cancer in animals
What if I eat Steak?
Flank, Tenderloin, Sirloin, Filet Mignon or Top Round – Avoid T-Bone and Prime Rib
*Shopping for grades of meat look for “Select”. “Prime” normally has the highest fat content!
Buffalo and Bison have few calories and fat than Chicken!
What if I eat Pasta?
100% Whole Grain is high in fiber and antioxidants. White Flour Pasta has little nutritional value and converts to sugar rapidly.
What if I drink Red Wine?
Argentine, Californian, French and Italian (from the South) are best. All have high levels of procyanidins (important for heart health).
What if I eat Cold Cereal?
Kashi Go Lean Cereals
Post Rasin Bran
Shredded Wheat
Cheerios
What if I eat Chocolate?
1.6 ounces of Dark Chocolate a day
Mini bars from Divine, Dgoba and Equal Exchange are best
What if I eat Nuts?
Walnuts – protect the heart, promote better cognitive function and contain ellagic acid which is known to fight cancer
Almonds – great for the colon, lowers cholesterol and helps clear arteries
Cashews – low in fat and most is of the unsaturated variety found in olive oil
Pecans – excellent source of over 19 vitamins and minerals and 3/4 cup/day lowers LDL cholesterol and helps clear heart arteries
Macadamia – high protein, fiber and healthy monounsaturated fats
What if I eat Cheese?
Non-Fat Cottage Cheese – duh!
Gouda
Ricotta
Parmesan
Feta
What if I eat Bread?
Types
Raw
Sprouted
Whole Grain
Whole Wheat
Gluten-free
Brands
Ezekiel
What if I eat Peanut Butter?
Types
Organic, nothing added
Brands
Laura Scudder’s
What if I eat Soup?
Minestrone – packs a real punch with fiber from the beans, lycopenes for the heart and antioxidants from other veggies
Black Bean – high in fiber
Miso – the soy paste helps to strenghtn the immune system and adds friendly bacteria that aids in digestion
Vegetable – lots of lycopenes to help promote a healthy heart and prostate
Tomato – low in calories and fat (without added butter, cream or sugar)
What if I eat Yogurt?
Types
Find ones that contain active cultures
Avoid Extra Calories – Pre-added Fruit and Granola
Pick Organic Plain Yogurt (any brand) and, if desired, add your own REAL Fruit (from the above) and Fat AND Sugar Free Granola.
