From Your Lips to Your Hips
I’ve got a client, Joe, who has really dedicated himself to losing weight this year. Joe has joined Weight Watchers and has lost more than 30 pounds—the right way. Portion control, working out, and positive thinking have really paid off for Joe.
This guy can tell you how many calories are in each food item, the points allowed for the item, and if an item is allowed. Way to go, Joe.
There are some food items we take for granted that should be deep-sixed immediately. They can truly ruin your diet, so beware.
Everyone loves microwave popcorn, right? Well, it ain’t that great. Fact is, it’s loaded with 9-12 grams of bad fat and sometimes contains as much as 6-9 grams of trans fat (the really gross stuff). So, the next time you feel like a bag of microwave popcorn, then check out the nutrition label and go for the one with the lowest fat content.
We all like those wonderful breakfast muffins. Really yummy. Hate to burst your bubble but one muffin can contain 500 or more calories. With nearly 11 teaspoons of sugar per muffin, these pack a wallop of sweetness for the sugar-holic.
Lo-fat yogurt is always a reliable favorite choice. Well, not really. Check that label and notice the sugar content. After the screaming stops, notice that the “fruit on the bottom” is even more sugary. Darn.
Here is a good one. Light olive oil sells very well because, well, it’s light. But it has the same calories as the other types of olive oils. It’s just a lighter color. That one really suckered you in, didn’t it?
That enhanced water you picked up is really enhanced with extra calories. These little lovelies have as much as 125 calories or more in 12 ounces. The enhanced should say sugar added. Plain water has zero calories.
Okay, here we go again. 2% milk is not all it’s made out to be. Whole milk has 150 calories and 8 grams of fat in an 8 ounce cup; 2% milk has 130 calories and 5 grams of fat; and skim milk has 80 calories and 0 fat grams per 8 ounce cup. So, is that 2% milk really the deal or is it a bit misleading. I’d go for the skim.
Don’t be mis-lead into thinking energy bars are the beat-all to healthy living. With high calorie counts (up to 500) and high costs, these can be compared to candy bars. Really! Read the labels, you may be shocked. I certainly was.
Fruit smoothies sound so refreshing and healthy. Most smoothies contain fruit concentrates. These are high in sugar and calories. What’s bad is that most of them contain no protein and no fresh fruit. You are better off making your own fruit smoothies at home where you can add fresh fruit, yogurt, lo-fat milk and even protein powder to it for a healthier hit.
Anyone like iceberg lettuce? Well, it has no taste and zero nutrition. It’s a big ball of water. It’s not cheap and it’s the reason why so many of us use too much salad dressing. Better choices are spinach and arugula. Flavor and vitamins.
It’s the mayonnaise that makes a summer favorite like cole slaw an unhealthy choice. That may add as many as 21 grams of fat in just a 4.5 ounce serving. Yikes. Why not try lo-fat mayo or even nonfat yogurt in your cole slaw. You may be surprised by the tastiness.
Now we come to one of my favorite vices—iced tea. Yep, I know it has lots of sugar in it. Just a 20 ounce bottle of tea has around 200 calories and—yikes—59 grams of sugar. But I buy the 64 ounce gallon jug, fill up my 32 ounce glass with ice cubes to the top, half fill the glass with tea, and add regular water to the other half. This will last me all day for my treat. So you can take an unhealthy food item and make it healthier for you. But always beware. Read the label.
Rick Moore is a personal trainer certified by the American Fitness Professionals & Associates.