Carbs Without Cause: 8 Foods Worse than White Bread

You know to avoid the pale sliced stuff, but what about these other processed offenders?

1. Fancy Coffee Drinks

Not only can these have as many calories as a meal, (sometimes upwards of 400) their carb count can be on par with a pre-marathon pasta binge; some have 60–80g of carbs per serving. Add in sugars, saturated fats in whipped cream, and chocolate flavorings, and you’ve got dessert in a very large plastic cup.

2. Bagels

Bagels are a morning ritual for some, but according to Villacorta, unless you’re hitting the gym right after (and plan on staying until lunch), you may want to rethink, even if you opt for whole wheat.

“Depending on the size, I normally recommend a bagel to someone who is going on a two- to three-hour run afterwards,” he says. The reason is portion size. Many deli bagels can have 250-300 calories and more than 50g of carbs each.

3. Juice Drinks and Smoothies

Smoothie and juice spots are everywhere, and they can seem like a healthy drink to get on the go. But a 16oz fruit-heavy juice can have as many as 75g of carbohydrates and 64g of sugar (ditto for smoothies). If you can’t start the day without juice, stick to about 4oz, which has a reasonable 15-20g of carbs.

4. Cheese Crackers

If you’re going to indulge in a few processed carbs, don’t do it here. While the carb count isn’t necessarily through the roof (about 18g per serving), these orange snacks are particularly cringe inducing because there is literally no other redeeming nutritional factor. They’re full of chemicals, additives, and artificial colors, plus they may also contain high-fructose corn syrup. And don’t be fooled by organic versions. They may be filled with less artificial junk, but processed flour and high-fat cheese can still be “organic.”

5. Baked Goods at Coffee Shops

Muffins used to be a baseball-sized treat. Now they’re more like softballs, with some containing nearly 64g of carbs and more than 30g of sugar. If your morning muffin is made with processed flour, sugar, and butter, it’s really no different than a slice of cake. Stick to a two-ounce serving and choose whole grain ingredients—think bran, not lemon poppy.

6. Yogurt with Fruit on the Bottom

It’s the ultimate chick pre-workout/afternoon/late-night snack, and yogurt on its own is a great choice. Problem is, that fruit is sugar central. All yogurt contains lactose, which is a naturally occurring carbohydrate; generally in a single serving it equals about 12-15g of carbs, which is fine, but when you add the jammy fruit you can nearly double that amount. You end up with nearly 30g of carbs, half of which is the processed, quick-burning kind. Stick to the creamy (and protein-packed) Greek variety and add some cut-up fresh fruit.

7. Movie Theater Popcorn

It may seem obvious, given the size, but for many of us it’s a key part of the movie-going experience, and besides, even if you order a bag once a week, how bad can that be? According to Villacorta, very. Popcorn is already about 1,200 calories, almost all from carbohydrates (and a whopping 580mg of sodium) for a large-sized bag. That’s before you add the butter. Don’t waste an entire day’s worth carbs and calories while you mindlessly munch your way through The Hunger Games.

8. Yogurt-Covered Raisins

Essentially candy for health-food nuts, and who eats just one—or five? In fact, a scant ¼ cup contains 20g of carbs and 19g of sugar. Skip the bulk candy aisle at your health food store and pick up a small bar of dark chocolate instead. [Extracted from SHAPE.COM]

“I recommend the DCBA approach: Diet first, Cardio second, Building muscle third, and Abs exercises last. Follow it and you can safely lose one to two pounds a week. Spend 60 minutes a day preparing healthier meals. Spend 20 minutes a day three to five times weekly doing cardio. Spend 15 minutes a day three times a week strength training. Finally, spend 5 minutes a day three times a week doing abs exercises.” –Myatt Murphy, author of The Body You Want in the Time You Have

Eat in Color

If your plate’s looking pale, that means you’re probably not getting much nutritionally from your food. One surefire way to make sure you’re eating right is by keeping it colorful. Brightly colored foods like carrots, beets and spinach are nutrient-rich and packed with powerful antioxidants. Challenge yourself to pile on the purple, red, green and orange fruits and veggies.

Cut the Crap (Not the Taste)

Packaged, processed, high-fructose corn syrup-rich treats gratify for seconds, but leave us feeling sluggish and bloated. This year, swap one of your go-to packaged snacks for the natural sugars of fresh and dried fruits. You’ll still satisfy your sweet tooth. Fresh fruits like apples and bananas are fiber- and vitamin-rich, and dried fruits like apricots and cherries are great for snacking on the go. For something a little different, try juicy grapes, snap peas or cherry tomatoes. They pack a subtle hint of sweetness.

Cook at home one night a week

Eating and cooking at home saves money and keeps you in control of what you’re putting in your mouth. And it doesn’t have to be time consuming. By planning ahead, you can stretch one big dish into several days’ worth of meals.

Host a seasonal tasting party

Take advantage of the delicious seasonal foods around you by inviting friends and family to a “garden to table” party, featuring locally sourced seasonal dishes. Link up with a local farmers’ market for yummy seasonal fare, and encourage guests to bring their own dishes. It’s a great way to get to know what’s growing in your area.

Grow Your Own

Growing your own food is a great way to get hands-on with your diet, and tomatoes are chock-full of antioxidant-rich lycopene and vitamin C. Plus, they taste great and can be used in everything from sauces to salads and sandwiches. Not a tomato fan? Try peppers, cucumbers or squash, which are all relatively easy to grow and can be planted in the ground or in containers.

Bulk Up

Buying in bulk helps you save money, reduce waste and keep stocked up for a home-cooked meal — but only if you’re purchasing things you’ll definitely eat. Bulk up on a few staple dry goods items — like beans, rice and pasta — and skip the 20-gallon drum of peanut butter … unless you’re feeding a soccer team. A deal isn’t a deal, after all, if you end up throwing most of it away.

Clean the Green Way

Swap a cleanser for vinegar. Vinegar is a natural — and inexpensive — cleaning solution. Simply spray or douse dirty surfaces and wipe off for an easy alternative to harsh cleansers. And it’s versatile — vinegar can be used on everything from bathroom tiles to kitchen surfaces and wood floors.

(Source: health-heaven, via health-heaven)

(Source: healthyisclassy)

Sometimes when you lose weight you also gain loose skin. This problem most often develops in your face, neck, under arms, abdomen and thighs. Some exercises can help to tighten these areas. Each exercise is designed to not only tighten the skin but also to tone and firm your muscles, which also reduces the appearance of sagging loose skin.

Neck and Chin

Loose skin on your neck gives the appearance of a double chin. Doing exercises that focus on this area of the body tones and tightens the muscles, which eliminates the appearance of sagging skin. To begin one easy exercise, stand with your arms at your side. Tilt your head back until you are looking directly at the ceiling. Do not strain your neck. Open your mouth and close it, slowly touching your teeth together. You can feel a slight pull on the muscles of your chin. Repeat this exercise five to 10 times per day for optimum results.

Arms

As you lose weight, the skin under your arms becomes loose and sags. Light 5 pound dumbbells tone the muscles in your arms. Overhead stretches help to tone this troublesome area. Simply sit comfortably with your back straight. Hold one dumbbell in each hand, resting them down at your sides. Raise your arms straight out in front of you with your palms facing inward. Slowly lift the dumbbells straight up so they are above your head. Bend your elbows; your hands should be behind your ears. Hold for five to 10 seconds and lower your arms. Do 10 to 12 reps every other day.

Abs

Exercises such as crunches tighten and tone the muscles in your abdomen to help trim unwanted skin. Perform a basic crunch by laying on your back with your knees bent at a 90-degree angle. Interlock your fingers and place them behind your head. Without bending your neck, slowly raise your head and upper back off the floor. Hold for five seconds and return to your starting position. Repeat 10 to 20 times.

Legs

Excess skin may accumulate in your inner thighs. To address the saggy appearance, lay on your left side with your left leg bent under your right leg at a 90-degree angle. Prop yourself up on your elbow. Keeping your right leg straight, slowly raise it until you feel a slight pull in your inner thigh. Hold for five seconds and return to your starting position. Repeat 10 times and move to your left leg.

Additional Information and Warnings

Before you begin any new exercise routine, consult a medical professional. While these exercises may be helpful in toning and tightening your muscles and helps to diminish the appearance of loose skin, a healthy eating plan in conjunction with daily physical activity increases your chances of maintaining your muscle mass and current weight.

Coconut products have a long history of beneficial uses. But unlike olive oil, coconut oil does not have standards for use of the term “virgin.” In fact, in the case of coconut oil, the term virgin simply indicates that the coconut oil is not processed. However, regardless of how the coconut oil is processed, coconut has many health benefits.

Use in a Beauty Routine

Due to the compounds present in coconut oil, you can use coconut oil to soften and moisturize your skin and hair. According to Dr. Brooke Kalanick, ND, coconut oil can also help with skin conditions such as eczema and dermatitis. Coconut oil contains high amounts of cholesterol and fat, which can nourish the skin.

Skin Repair

Extra virgin coconut oil not only moisturizes the skin, it also helps protect the skin from damage and can help reverse previous skin damage. According to Dr. Raymond Peat, Ph.D., coconut oil can even alleviate the age spots or liver spots common on the skin of the elderly. Coconut oil can also help prevent the formation of free-radicals on your skin. Because of these benefits, extra virgin coconut oil is a common ingredient found in many skin and hair products.

Use as a Weight Loss Aid

Coconut oil contains a high amount of cholesterol. According to MayoClinic.com, although eating coconut oil in moderation probably is not hazardous your health, it probably won’t help you lose weight either. According to Dr. Raymond Peat, Ph.D., however, coconut oil may actually boost your metabolism, which can have weight loss effect. Therefore, conflicting studies have yet to conclusively prove or deny that coconut oil can help you burn fat and calories.

Not a Heart Enemy

While extra virgin coconut oil does have some unsaturated fats, it is not actually an enemy to a healthy heart. According to the Weston A. Price Foundation, coconut oil is not only high in antioxidants, it may actually help to prevent heart disease. Aside from being considered a healthy dietary oil, coconut oil also has a lower fat content than many other oils and a lower calorie content than many other fats. In addition, coconut oil can also help your body absorb vitamins, minerals and amino acids.

[more…]

(Source: angelafitness, via th-inprogress)

Eat more fiber:

Eating a combination of soluble and insoluble fiber is an effective way to stay regular and avoid the bloated feeling that comes with constipation.

 Cut down salt:

Salt as a direct impact on your body fluids levels. Too much salt can contribute to edema and bloating, puffing-up your belly. Watch your sodium levels intake; it shouldn’t go over the recommended 1500 mg a day.

Focus on potassium-rich foods:

As sodium makes your body retain water, potassium helps it to get rid of excess water. Eating potassium-rich foods like bananas and sweet potatoes can help minimize your middle waist.

Ditch artificial sweeteners:

Found in flavored water, diet, low-carbs and sugar-free foods, artificial sweeteners aren’t completely digested by your body. Bacteria in the large intestine tend to ferment them, causing gas and bloating. Always check food labels to avoid sorbitol, mannitol, xylitol and lacitol.

Stay hydrated:

Lacking water can sabotage all your efforts to shrink your belly. Drinking enough water ensures that fiber can do their job at easing constipation. Dehydration could also aggravate your sodium/potassium levels.

Avoid digestive stress:

Stay away from foods that are difficult to digest like sugary, or fatty foods. Focus instead on simple meals made with whole foods and steamed vegetables to heal your digestive system.

You know yogurt is healthy and a great way to get calcium, and you may have even heard about probiotics, the “helpful” bacteria that boost your immune system. But you get to the dairy aisle and you’re dumbfounded. So much sugar, so many health promises! Some yogurts could be considered liquid candy bars; others sound medicinal enough to require a prescription. But understanding the nutritional ins and outs of this power food is worth the effort. Here are the top-ranking questions my clients ask, along with my how-to-shop advice.

Is plain yogurt the only healthful kind?

No. It seems counterintuitive that a yogurt called banana cream pie or strawberry cheesecake could actually be good for you, but it’s all about the nutrition label. Any yogurt (plain or flavored) that meets the following criteria (per 8 ounces) is a smart choice:

No more than 200 calories

Yogurt is mainly made from milk, and 1 cup of fat-free milk contains just 86 calories. Extra ingredients shouldn’t tack on more than another hundred or so.

4 g of fat or less

Because no other fats are added to yogurt, the total fat content reflects what kind of milk it’s made from. More than 4 g probably means whole milk was used, or even cream. Both are heavy in the unhealthy saturated fat you should be avoiding to protect your heart.

30 g of sugar or less

Even plain yogurts have some sugar because milk naturally provides 12 g per cup. In flavored varieties, the rest usually comes from fruit and/or sweeteners such as honey, fructose, or plain old sugar. Unfortunately, the grams listed don’t separate natural from added, but this cap will keep surplus sugars to a minimum. On average, women should get 40 g or less of added sugar each day. Note: Stay away from products with high fructose corn syrup listed in the ingredients; it’s the same sweetener used in soda that’s been linked to weight gain and type 2 diabetes.

At least 6 g of protein

Any less indicates that the star ingredient, metabolism-boosting, protein-rich milk, has been watered down with sugar, gelatin, or cornstarch.

At least 20% of the daily value for calcium

That’s 200 mg—a solid start on the 1,000 to 1,200 mg of calcium you need each day. Most brands do provide the right amount, but some contain just 10%, so be sure to check the label.

Should I look for yogurt with “live active cultures”?

Yes. These “friendly” bacteria, also known as probiotics, keep “bad” bacteria in check or restore the good types wiped out by antibiotics. They may also boost immunity and help prevent or manage constipation, diarrhea, bloating, and gas. But read labels: Two bacteria, Lactobacillus bulgaricus and Streptococcus thermophilus, are used to ferment milk to make yogurt. But after processing, the probiotic benefits may be small, even in yogurts with a Live & Active Cultures seal. To reap the benefits of probiotics, choose brands bolstered with additional potent bacteria by looking for the words Lactobacillus (L. Acidophilus) and/or Bifidobacterium (B. Bifidum) in the ingredients.

Does the fruit in yogurt count as a fruit serving?

No. A serving of fruit is 1 cup, about the size of a single-serve yogurt container. Some fruit-flavored yogurts don’t contain fruit at all. When they do, the higher up in the ingredients it appears, the more there is. Bottom line: Think of the fruit in flavored yogurts as a small bonus—you have to add your favorite to meet your quota. A container of fat-free plain yogurt mixed with 1 cup of sliced strawberries provides just 13 calories more than strawberry-flavored yogurt alone but counts as a full serving of fruit and fills more than 100% of your vitamin C needs.

Are drinkable yogurts healthy?

Some are, but they vary widely. To choose the healthiest, follow the same guidelines as yogurt per 8-ounce serving; the only difference is drinkable yogurts have a smoothie-like texture.

What is soy yogurt, and is it better for me?

Soy yogurts are made with soymilk (from soybeans) rather than cow’s milk but are otherwise the same. They’re usually stocked right next to dairy yogurt and may offer a few health advantages. A recent study concluded that natural compounds in soy yogurts could help control blood sugar by slowing carbohydrate digestion. They also tend to be all-natural. Most are organic, and I’ve never seen a soy yogurt with high fructose corn syrup, artificial colors, or sugar substitutes. Note to dairy avoiders: Unlike the majority of soy cheeses, which contain dairy-derived proteins, most soy yogurts are entirely dairy free.

Hankering for a specific kind of snack? Three healthy ways yogurt satisfies:

Chocolate fix

Whip this up: Melt 2 tablespoons of chocolate chips in the microwave and swirl into 4 ounces of vanilla yogurt. Stir in 1 tablespoon of slivered almonds.

Crunchy fix

Whip this up: Mix 1/2 cup each of plain yogurt and salsa. Top with chopped fresh cilantro and serve with baked corn tortilla chips or sliced bell peppers, carrots, and celery.

Comfort food fix

Whip this up: Load a small baked potato with a mixture of 4 ounces of plain yogurt, 1 tablespoon of chopped red onion, and 1 teaspoon each of fresh dill and minced garlic.

The Biggest Loser winner Ali Vincent shares her tips.

1. Put yourself first. I’m a giver, to a fault. But from being on the show with my mom, I learned I had to stop trying to take care of her and focus on me. 

It’s probably one of the hardest parts of weight loss—realizing that before you can give to others, you have to give to yourself.

2. Change your perspective. Let’s say you have a job you don’t like, but you need it to pay your bills. Shift your mind-set: learn to love the “why” of the job—you’re supporting your family! 

When my mom and I were eliminated from the show at the end of the fourth week, I could have thrown in the towel. Instead, I reframed the situation and decided I would become the unofficial Biggest Loser. 

Don’t focus on the reasons you can’t accomplish a goal—focus on ways you can.

3. Celebrate without calories. On my birthday, instead of going to a restaurant and feeling tempted, I invited a group of friends to an exercise class to sweat with me! 

Maybe you choose to spend the day swimming at the beach with your kids or take a tango lesson with your husband.

4. Don’t make exercise routine. Try everything! I Spin, swim, kickbox, lift weights—I think that’s how I not only lost weight but also created a strong, toned body. >

The key is to stay active: Go for a walk with your kids or your dog, throw a ball around—whatever you enjoy. I bought a hula hoop, and I love it.

5. Think of food as fuel. Some people say not to eat after a certain time or to eat very lightly at night. Instead, I think about what I’m doing after I eat: If I’m going straight to bed, I’ll have a lighter dinner; if I’m going to aerobics, then I’ll fuel my body to get me through that class.

6. Break goals into small steps. In May, I did a half marathon with Team Prevention in Cincinnati. I planned to walk a mile, then run a mile for the length of it. But at mile 3, I felt good and decided to run another—and then a few more after that. At mile 7, I thought,You ran half—why not keep going? And I ran the whole way.

I have that internal conversation for every task. Even today, the thought of running an hour on the treadmill feels daunting, but I break it down into smaller increments that I know I can achieve and then reevaluate after each one.

7. Push your limits. I felt mentally and physically depleted at times at the ranch, but I learned what I could endure, and that gives me strength today. For years I heard people talk about how hard it was to hike Camelback Mountain, which is near my hometown in Arizona. I was nervous about trying it but thought, What’s stopping me? It was challenging, but I put one foot in front of the other and did it. All of that fear was for nothing. It’s the same with weight loss: Shedding 100 pounds feels like Camelback Mountain, but you can do it if you take one step at a time.

8. Eat well-balanced meals. I’m a plain Jane when it comes to food, but I stick to what works for me:

Breakfast
Hard-boiled eggs, whole wheat toast, and coffee with nonfat milk and sweetener. Sometimes, I’ll spread a wedge of Laughing Cow cheese on my toast.

Lunch
Sandwiches are my go-to meal—I load them up with veggies so they’re big and satisfying.

Dinner
At home, I make fish tacos or grilled halibut. When I eat out, I order grilled chicken with vegetables—simple and available everywhere.

Snacks
I carry almonds, apples, and clementines or packets of protein powder for a low-cal boost.

9. Create a workout schedule. I hit the gym 5 days a week—and make sure I’m covered in sweat:

Strength-training 3 days a week:
I do a full-body workout, but I alternate between “push” muscles (such as chest and triceps) and “pull” muscles (back and biceps) each workout.

Cardio for an hour, 2 days a week.
I’m never just doing the same thing. On the treadmill, I walk and run at different speeds and inclines; sometimes I walk backward or sideways.