Diet Tweaks for a Healthier You

fitterpam · September 2010

Just read this article in the newspaper today. Thought it was really impressive and made a lot of sense to me, hope it makes sense to you guys

Here are a few tips from my new book Your Best Body Now to get you started:

ELIMINATE SNEAKY SWEETS FROM YOUR DIET
Candies, cakes and cookies are the obvious enemy of good diets. But sugar has a way of sneaking into seemingly healthy snacks, and is often the reason you can’t lose those last pesky five pounds. Look at the nutrition labels of these secret saboteurs: processed peanut butter, sweetened yogurts, granola, canned fruits in syrup, fruit juices, protein bars and canned soups and sauces. Many salad dressings and condiments contain sugar, corn syrup or other sweeteners that stop your progress in its tracks —even without the sweet taste.

REPLACE IRREGULAR SNACKING WITH SMALL HEALTHY MEALS
Chips, crackers and other crunchy treats are often used as a way to relieve stress or anxiety. If you enjoy a crunchy texture, try smarter options such as unsalted nuts or popcorn. Fruits and veggies, including apples and carrots, can also do the trick. It is always best to pair such foods with protein. So make sure to eat nuts with an apple or hard-boiled egg whites with a piece of Ryvita or a brown rice cake.

SWITCH OUT WHITE CARBS FOR BROWN
Healthy carbohydrates are whole grains including brown rice, whole-wheat pastas and 100 per cent whole-wheat breads. White grains, such as white flour, pasta and rice, are refined and stripped of vitamins, fibre and iron, while whole grains are filled with disease-fighting nutrients. They also take longer to digest compared to refined grains that cause a drastic rise and fall in blood-sugar levels. A food eaten in its complete state, fibre and all, delivers an entire package of healthful nutrients and benefits, something a Twinkie cannot do.

MIX YOUR PROTEIN SOURCES
This is the perfect way to avoid mealtime boredom and enjoy a more well-rounded diet. In addition to lean meats, chicken and fish, try vegetable-based proteins including soy foods (soy milk, edamame or tofu), quinoa, various seaweeds and spirulina. Low-fat dairy (such as yogurt and skim milk) and egg whites are smart options, too. Make sure to choose unsweetened soy products to avoid the hidden sugar in the vanilla-flavoured versions often served at coffee houses.

RETHINK YOUR CONDIMENTS
What is it about creamy, delicious additions such as mayonnaise, dressings or butter that make everything from sandwiches to dips to tuna salads seemingly taste scrumptious? Yet these creamy condiments are often loaded with unhealthy fats and unnecessary ingredients. Don’t worry! Life won’t go bare and bland without them. Throw out your mayo and fill your shelves with items such as low-fat hummus, goat cheese, avocado, fresh tomato, salsa and lemon juice. They’re perfect for spreading on pitas and wraps, or moistening a yummy salad. Try making egg salad with hummus instead of mayonnaise — your taste buds won’t be disappointed. I often use a wonderful food called yogurt cheese to make a creamy alternative for otherwise unhealthy condiments. This protein-dense spread can be used as an alternative to those other creamy condiments you thought you couldn’t live without.

ADD PUNCH TO YOUR WATER
Adding citrus slices, such as oranges, limes and lemons, to your water bottle infuses flavour and antioxidants. This makes 64 ounces or 1,920 mL — the daily recommended amount you need even without exercise — go down easily.

http://www.healthzone.ca/health/dietfitness/diet/article/866770--tosca-reno-7-diet-tweaks-for-weight-loss-and-good-health