Updated Healthy Eating Kept Simple Guide
Since the last guide went up there have been several good questions emailed to me so I have incorporated the answers as well as expanded explanations as to why and why not to do certain things in the attached document.
Let me know what you think and keep the questions comming!
healthy-eating-kept-simple.doc
Kel
Kelly, thanks for posting “Healthy Eating Kept Simple”. They are some helpful guidlines to go by.
I have a few questions. Why are banana’s poor fruit choices?. Are all cereals taboo, including those low in sugar and high in fiber? I eat Cheerios.. have I been deluding myself to think they arent as evil as Captain Crunch? I’ve been mixing it with granola. I do try to buy the lowest sugar content granola of the options I see at the store.
Great articles! Keep them coming!
Kelly, I would add the following notes and tips especially for the hardcore!!
1. Saturated fat is good for you! http://www.westonaprice.org/knowyourfats/skinny.html
2. Peanuts are not a nut, but rather a legume
3. Good quality Coconut oil/butter are great fat sources
4. How can you recommend Light mayo? That stuff is so chemical laden. For those that cant or wont make their own mayo, I would suggest some olive oil/lemon or tehina even!!
http://www.performancemenu.com/forum/showthread.php?t=2302&highlight=mayo
5. And I believe the macronutrients of your snacks are incomplete!
Banana’s are a poor choice because of how your body digests them and how they enter your blood stream. A banana has a glycemic indext of 77 where as something like an apple has a glycemic index of 54 (lower is better when it comes to glycemic index-i actually found a really cool “plain language” article on the glycemic index which I will post later this month. However if you absolutley love bananas, by putting them in a protein shake or combining them with peanut butter, the protein and fat will help slow down the process.
As for the cereal, yes, unfortunately all cereal is bad. The key thing to remember when you are talking about carbs (which includes all cereal grains) is that carbs=sugar=insulin spikes. So yes, even the lower “sugar” cereal does contain plenty of sugar, it is just not in the form of “sugar” until it enters your blood stream so on the package they can say low sugar, but when you look at the carb content, those grams of carb will turn into sugar once your body digests it. But just as the case with bread, choosing cereals with higher fibre contents, or adding protein such as PLAIN yogurt to the granola will help slow down the digestion.
Thanks for the link to the article on saturated fat Sarena, at a glance looks pretty interesting. I’ll read it in more detail tonight.
I’m loving cooking with Coconut Oil. Adds a nice flavor to things
And your sugestion of olive oil and lemon on the tuna is great. I’ve started squeezing lemon to my salads instead of using dressing.
I realize that not all of the sugestions in the guide are “ideal” but most of the people following it need something simple and readily available or they wont do it at all, and considering where most people are starting from, a step in the right direction could go along way with the finner points being adjusted once they are on the right path. Thats my theory anyway!
More cool fat info
http://conditioningresearch.blogspot.com/2008/03/little-bit-of-fat.html
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