Tagged: preservatives

Sluggish Start: The 5 Worst Breakfast Foods — Health Hub from Cleveland Clinic

5 Worst Breakfast Choices we thought were healthy

I know first thing in the a.m is not the best time to have to make smart decisions, however, it IS the most important time.  I have just had fits trying to find the most satisfying, yet healthy breakfast foods as lately, I am trying to seriously cut back on grains and whole wheat, so I started reverting back to a snack I learned from a physical therapist I used to work with; 1/2 cup cottage cheese (low fat),  less than a 1/4 cup steel cut whole oats (uncooked), with assorted berries and a sprinkle of raisins.  Like a wet granola, tasty and  not too bad for you.  Then I was told to cut out dairy, as I was recently diagnoses with Rheumatoid Arthritis.  Well that took care of the wet granola breakfast.


1. Doughnut and pastries: A recipe for weight gain

Doughnuts will cost you 250–550 calories, but the 20–50 grams of sugar in each is the real problem. With such a huge amount of sugar in a small package, your body pumps out lots of insulin to accommodate. A huge blood sugar peak leads to an even bigger sugar crash. This extreme up-and-down leaves you hungry soon after your breakfast — and you’ll crave more refined carbs. It’s a vicious cycle of unhealthy eating that starts with the first doughnut.

Sausage biscuit

2. Sausage biscuit: Hypertension’s helper

The sausage biscuit is basically a saturated fat and sodium bomb nestled in a trans fat sleeping bag. If your blood vessels could talk, they would plead, “Please don’t do it to us!” as you place your order at the fast-food drive-through. The sky-high sodium in the highly processed sausage can make your blood pressure surge. If you have hypertension, it may increase your risk for stroke. Nitrates and nitrites in sausage have been linked to increased risk in certain cancers, too.


3. Flavored non-dairy creamer: A coffee disaster

If you think non-dairy creamer is a healthy option, think again. Many non-dairy creamers simply swap saturated fat for trans fat (check the label for “partially hydrogenated” oil), plus sugar and artificial sweeteners. Trans fat increases your risk of heart attack and stroke by increasing LDL cholesterol. Predictions say decreasing trans fat consumption by even a little could help prevent more than 10,000 deaths a year. To perk up your coffee, try unsweetened vanilla almond milk, low-fat milk or a small amount of chocolate milk instead.


4. Bright, sugary cereals: A rainbow of hyperactivity

Those magically colored kids’ cereals aren’t such a bright choice. The FDA has noted that food dyes may contribute to hyperactivity in children with ADHD, even if not in other children. A 2012 study backed up that idea but said more research is needed. The UK and EU recently banned food dyes in food manufacturing; perhaps you should ban the fake stuff from your breakfast table. Even if food coloring’s effects aren’t fully understood, these cereals are usually loaded with sugar — empty calories for your little ones.

5. Loaded bagel: An invitation for diabetes

Your body works hard to keep you functioning at night. Don’t thank it with inflammation-causing calories in the form of a bagel loaded with cream cheese or margarine. Except for the occasional 100 percent whole grain option, most bagels are 300–500 calories worth of starch. Slathering on cream cheese or butter adds more calories and saturated fat. Diets high in refined carbohydrates have been linked to increased risk of type 2 diabetes and cardiovascular disease, so don’t make bagels a regular morning meal.

I’ve just recently returned from a nutrition class in Asheville, “Diabesity” is the new catch phrase, which to me, is stereotyping, however, mostly true.  Loved the speaker, highly educated and straight to the point.  Her healthful advise for a satisfying breakfast, or even snack later in the day;  3/4 cup of plain Greek yogurt,  a variety of sliced/diced berries, or whichever is your favorite, and a 1/4 of a cup of chopped walnuts, squirting a little raw honey on this will make your children love it.   It is not as difficult as it sounds, you just have to want to be healthy and make a conscious effort to do it.  Your kids will learn through you, and seeing you make the effort for yourself and them, will instill good habits in their little heads.


Breaking Tradition!….


Breaking Tradition

I realize one of the biggest deals of the Holidays are the family traditions, especially when it comes to the meals.  In this day and age, however, with obesity running rampant, Type 2 Diabetes next in line, not to mention high cholesterol, high blood pressure and numerous food allergies,  wouldn’t it be a “special Holiday gift”  to your family,  if you could introduce them to foods that will not clog an artery,  or raise  blood pressure, or especially spike someones blood sugar out the roof after the meal is done.

Sure, we all “cheat” during the Holidays, but learning the alternatives is setting a good example for the younger generations, and showing your favorite diabetic that you were thinking of them during  meal planning  too.  Introduce a few items at a time, we wouldn’t want to shock tradition, however, how can any of them be mad that you are looking out for their health.  As I mentioned in  “Let the Holidays Begin”,   I usually bring a “safe” dish that I know will not affect my sugar negatively, and for  whoever cares to partake, of course with the appropriate “bad sauces and dips” on the side.  We Americans really do put to much emphasis on food.

This article was on Yahoo homepage, by Sarah B Weir, “Everything Guide to Entertainment”, Nov 26, 2013,  with great substitutes for some incredibly sinister side dishes served on the Holidays, and I say sinister not only because of calories and fat count,  but because of the additives, preservatives  and chemical parts in the ingredient labels which few people read.

“With a few tweaks, you can still enjoy an indulgent, satisfying, and delicious meal without going, shall we say, hog wild. Here are the biggest calorie bombs per serving and lighter alternatives—if you made all these swaps, you would save more than 4,000 calories!!! Skip: Mixed Nuts 442 calories per half cup, Splurge: Shrimp Cocktail 183 calories per cup. Skip Mashed Potatoes With Cream and Butter 305 calories per 3/4 cup, Splurge: Roast Potatoes With Olive Oil and Herbs 141 calories per 2/3 cup. Skip: Green Bean Casserole 375 calories per cup.  Splurge: Green Beans With Caramelized Onions and Walnuts 131 calories per 3/4 cup. Skip: Creamed Onions 328 calories per 3/4 cup.  Splurge: Sauteed Brussels Sprouts 100 calories per 3/4 cup.  Skip: Candied Sweet Potatoes 587 calories per 2/3 cup, Splurge: Roasted Sweet Potatoes 96 calories per 1/2 cup.  Skip: Turkey with Gravy 71 calories per 1/2 cup and Sausage Stuffing 610 calories per cup, Splurge: Turkey With Fresh Cranberry Sauce 40 calories per 1/4 cup,  Skip: Chocolate Pecan Pie With Whipped Cream 850 calories per 1/8 whole pie,  Splurge: Pumpkin Pie 316 calories per 1/8 whole pie.

Now I can see  my family’s faces right now, IF they read this, but if you reread the above measurements,  how many people stop at the 1/2,  3/4, or 2/3s cup of anything, so these numbers are actually fewer than what is consumed.  They laugh at me for my eating habits, and say that I have to eat this way, well guess what, “No, I don’t”, but I love my family and wish they could all eat healthier.  My mom was successful several years ago when she wanted to lose weight, we bought her books on carbs counting, kind of a modified South Beach Diet.  She lost and looked great in her “bejeweled pocket jeans”, she was early 70s at the time,  and thankfully my niece watches what she allows her baby girl to eat, hopefully, instilling “healthy” eating habits that she will grow into.    If you love your family, you should give it a try, a little at a time.


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