Sneaky Food Manufacturer's

Grocery shopping can be challenging if you aren't prepared and you don't take time to read labels.  I am trying very hard not to eat processed or prepared foods, as it is really hard to control what you are getting.  There are chemicals, sweeteners, and loads of sodium in so many prepared foods.  One rule of thumb is to stay away from foods that have more than 5-6 ingredients in them, as well anything you can't pronounce!

 

During a recent shopping trip, I noticed some individual fruit cups that looked good.  I thought they might be a quick, single serving I could take for lunches or quick snacks at work.  In reading the label of the item that stated "no added sugar" in big letters on the front, I flipped over the package and guess what?  One of the main ingredients was sucralose.  Do you know what sucralose is?  It's an artificial sweetener.  Ok, so technically it's not sugar.  I think this is deceptive advertising and the laws on food labels should be changed.  They should have to say "no added sweeteners" no matter what kind of sweetener it its...sugar, honey, sucralose (also known as Splenda), aspartame, Stevia, etc.

Have you been following the Biggest Loser?  Have you heard them talking about different brands and kinds of lean protein?  I was going to purchase ground turkey to use in place of ground beef in sloppy joe's and chili.  Guess what?  You got it, "natural flavorings" or rosemary extract are added to almost all packaged ground turkey.  I know it costs more, but go to your butcher and ask them to grind a boneless, skinless turkey breast for you.  This way, you aren't getting skin and fat in your turkey and no other added flavorings.  If I want stuff in my food, I'll add it!

Ever think you'll skip the regular box of cookies and go for low-fat version?  There are typically added sugar and/or salt.  Fat adds flavor to things, and when you take out the fat you have to put something back in to make it taste good.  And don't think low-fat is a license to eat more.  You defeat yourself by consuming more calories than you might have if you had just had a couple of the regular version.  Take home your treat, open it up and divide them into single serving lunch or snack bags.  This is much less expensive than the prepackaged single servings of cookies, crackers, etc.

My best suggestion to you is to skip the process foods and shop the perimeter of the grocery.  It's where all the healthy stuff resides...veggies, fruit, meat/poultry, fish and dairy.  Put your blinders on if you go down an isle in the mid section of the store.  Don't look around, run down the isle and grab the item you need and leave.  Don't let temptation derail your good efforts!  

Why is breakfast important?

Breakfast has been called "the most important meal of the day".  And I would say it is my opinion that's probably a pretty accurate statement. So, why is eating breakfast so important?

Eating breakfast does a number of things for you.  While the body sleeps it continues to burn calories and we lose hydration.  Eating breakfast within an hour of rising helps your body refuel and rehydrate.  It is said eating breakfast kick starts the metabolism, and those of us who are trying to shed a few pounds can use all the help we can get.  It has also been said those who eat breakfast have better success at losing and maintaining a healthy weight.  The brain needs carbohydrates to function, so why not give your brain a boost first thing in the morning?  And how about fiber?  Let's not forget the numerous benefits fiber offers, and breakfast is a great place to get a healthy dose.

By eating breakfast, we are less fatigued and less apt to become overly hungry.  When I am starving, I am much more apt to make poor food choices - grabbing whatever is convenient.  Eating breakfast, followed by healthy snacks or small meals every 3-4 hours keeps the metabolism fired up and regulates insulin levels.

Many people think of breakfast foods as pancakes, eggs, cereal, juice, etc.  Breakfast can be anything you want it to be.  I find if I have a good mix of whole grains (carbs), lean protein, and a little fat I am satisfied longer and less apt to snack on unhealthy choices.  You could eat a little salad, brown rice, and chicken for breakfast if you wanted.  How about a stratta or egg casserole with some fresh fruit?  I know, you are thinking about the recipe with the crescent rolls, whole eggs, cream/milk, potatoes, sausage, and cheese.  Wrong!  How about a healthy version?  A friend gave me a stratta recipe that I tweaked to be a much healthier version.  (The recipe is below.)  The recipe makes 18 small/medium servings at approx. 150 calories per serving.  Depending on your nutrition goals, you should aim for approx. 300-400 calories per meal.  If you do 3 meals at 300 calories plus have a couple healthy snacks, you are looking at consuming between 1,200 and 1,500 calories a day.  Ideal for a woman like me trying to lose or maintain their weight.

I took a poll this morning on Facebook, and I found many of my friends are doing a pretty good job of eating breakfast.  Many of them are making good, healthy choices too.  Some said they have eggs, whole grain toast or english muffins, fruit, cereal, etc.  You can add some healthy things to these breakfast foods to boost their nutritional value.  Cinnamon is great for adding a sweet taste, kicks the metabolism up and helps regulate insulin levels.  Tumeric also boosts the metabolic burn of fat, helps with inflammation, is a natural antibacterial, and helps prevent cancer.  Nuts are a good source of fiber and fat (easy does, it they are high in calories).  How about adding pasteurized egg whites to a fruit smoothy, tofu, whey protein or low-fat or non-fat greek yogurt?  All are good sources of lean protein.  Ground flax, wheat germ, and chia seeds add good heart healthy fat, omega's and fiber.  Fruit is also a good source of fiber and vitamins.  How about strawberries or apple in your oatmeal?  Fiber makes you feel fuller longer and helps with lots of other functions as well.  And did you know a serving of strawberries has more vitamin C than an orange?

I challenge you all to eat a healthy breakfast everyday, it does so many good things for your body!  Mix it up a bit. Try something new to shake things up.  Your body will thank you!

Recipe:

1 Zucchini Squash - shredded and excess water removed (I wring it out a bit in a clean kitchen towel)
1 Red, Yellow or Orange Pepper - Diced
1/2 of a Sweet Onion  - Diced
1 Packaged Homestyle Hash Brown Potatoes - Thawed
1 Small Packed Diced Ham (I prefer canadian bacon without preservatives)
1 Dozen Eggs (I use 4 whole eggs and the balance egg whites only)
1-1/2 Cups Low Fat Milk
1/2 Cup Low-Fat Shredded Cheese

Preheat the oven to 350 degrees.  Spray a 9x13 with cooking spray.  Pour in potatoes, diced pepper, onion, and ham.  I kind of spread them out evenly mixed up on top of the potatoes.  Whisk eggs and milk and pour over the items in the baking dish (I add a little bit of sea salt and black pepper).  Sprinkle with cheese, and bake for approx 40 minutes.  Remove from oven and allow casserole to cool for 10-15 minutes before cutting into squares.  I get 18 pieces out a 9x13 for approx. 150 calories per serving. I find this recipe reheats well, and I've also had good luck freezing and reheating it.  You can also adjust this, adding whatever veggies or meat (or no meat) you like.  I've made it with bits of broccoli, fresh crimini mushrooms chopped, chicken sausage, etc.  Make it your own way and enjoy!  (I also eat this for  lunch or dinner sometimes.)