Understanding food categories and what they do for our bodies

Hi, all!  Today's blog is going to feature the main food categories, why we need them (what they do for our bodies), and some foods that I frequently eat from each category.  For your convenience, I have used the color-coded containers for each food if you are using the Portion Fix eating plan featured in many Beachbody programs, including 21 Day Fix and Fix Extreme.  It is recommended that you measure the foods how you eat them.  For example, if you're eating oatmeal and you want 1/2 c, cook the oatmeal and then measure.

Portion Fix containers

                                                         

Protein (Red)

Serving size:  4 ounces or 3/4 cup

Why we need it:  Protein is necessary for life!  It is in every part of our body.  It grows our muscles, strengthens bones, grows our hair and fingernails, carries oxygen through our bodies--protein is essentially the building-block for everything our body does.

Good sources of protein:  lean meats, such as chicken, turkey, steak (top sirloin, filet mignon), fish, shrimp, pork, Greek yogurt, tofu, eggs, beans, and soy.

My favorite proteins:  chicken breast, ground turkey (93% lean or higher), salmon, hard-boiled eggs, cottage cheese

Vegetables (Green)

Serving size:  1 cup

Why we need them:  Vegetables provide us with essential vitamins and minerals to help our body stay strong.  They are naturally low in calories and fat, making them great additions to any diet, they help lower blood pressure, and they may help to prevent certain diseases.

Good sources of vegetables:  Um, vegetables!  Eat them!  The more colors the better!

My favorite vegetables:  cucumber, bell pepper, onions, lettuce, carrots, beets, asparagus, broccoli, zucchini, cauliflower, string beans

Fruit (Purple)

Serving size:  1 cup or one piece

Why we need them:  Fruit has natural sugars, which can help curb cravings for sweets, they contain vitamins and minerals essential to health, they are typically high in fiber, and they contain water, which helps us to stay hydrated.

Good sources of fruits:  Fresh fruits.  If you eat canned fruits, make sure there is no sugar added.  Stay away from dried fruits as they tend to be high in sugar.

My favorite fruits:  pineapple, nectarines, strawberries, bananas (serving is 1/2), mango--but I love all fruits!

Carbohydrates (Yellow)

Serving size:  1/2 cup

Why we need them:  Our body converts carbs into sugar, which gives us energy, and they help to build muscles.  Carbs are also a part of many proteins and fats.

Good sources of carbohydrates:  whole-wheat breads, rice, pasta, oatmeal, and cereals.

My favorite carbohydrates:  oatmeal, Special K Protein cereal, 100% whole wheat breads and tortillas, whole-wheat pasta, and couscous

Healthy Fats (Blue)

Serving size:  1/4 cup

Why we need them:  Fat gives us energy, it moves vitamins through the body, it helps cell development and keeps our skin healthy.  It also feeds our brains.

Good sources of healthy fats:  avocado, raw nuts, cheese, hummus.

My favorite healthy fats:  avocado, almonds, CHEESE!  I love all cheeses.  Never met a cheese I didn't like.  Cheese, cheese, cheese!  Okay, moving on...

Dressings and Seeds (Orange)

Serving size:  2 tablespoons

Why we need them:  Just as with healthy fats, they are necessary for energy.  These foods are higher in fat content, though, so eat sparingly.

Good sources of dressings and seeds:  sunflower seeds, flax seeds, homemade dressings.

My favorite dressings and seeds:  flax seeds (although they do tend to get stuck in my teeth) and all of the dressings from the Fixate cookbook

Oils and Nut Butter

Serving size:  1 teaspoon

Why we need them:   Healthy oils provide omega-3 fatty acids, which our bodies need.  While they are labeled healthy fats and it is important to include these items to have a balanced diet, make sure to watch your intake because they are still fat.

Good sources of oils:  nut butters (peanut, almond, cashew), oils (olive, grapeseed, sesame, safflower), coconut oil, seed butters (tahini, pumpkin, sunflower).

My favorite oils:  olive oil and sesame oil (this stuff is amazing and a little goes a long way), all-natural peanut butter.

Spices and Herbs*

Serving size:  unlimited!

Why we need them:  They can help protect our bodies from diseases, such as heart disease and diabetes, and they provide high levels of antioxidants.  Plus, they add flavor to our foods without adding fat or calories!

Good sources of spices and herbs:  fresh ground pepper, cinnamon, nutmeg, chili powder, paprika, cardamom, cumin, garlic and onion powders, ginger; basil, oregano, parsley, thyme, sage, rosemary, mint, the list goes on and on!

My favorite spices and herbs:  chili powder and cayenne, cumin, fresh basil and mint.

There you have it!  A simple guide to the different food groups our bodies need and some of my favorite foods.  If you have a question about which group a certain food belongs to, I'd be glad to help you!  Remember:  it is so important for a healthy, balanced diet to eat from each of these food groups every day. Don't cut out any food group, as our bodies need them all to work efficiently.  The more you fuel your body with wholesome, healthful foods, you'll have more energy and will feel better!

*Spices and herbs belong to a category of foods called "Free Foods."  You can have as much of these foods as you want!  Some other foods in this category are water, pure extracts (peppermint, vanilla), vinegar (red wine, balsamic, rice), fresh fruit juices (lemon, lime, orange), garlic, and mustard.

Foods that pretend they're healthy...but they're really not

Eating healthy is one of the most difficult things to do since we are constantly surrounded by food and we need it to survive.  It can be tricky to know which foods are really good for us and which are just disguising themselves as healthy.  I have come up with a list of foods that you should avoid if you're trying to have a clean-eating diet and have provided alternatives that will help you stay on track and eat healthy!

1. Low fat or fat free foods:  It makes sense that if we're trying to eat healthy, especially if we want to lose weight, we should eat foods that are low in fat.  While that is true, it depends on the types of foods that you're eating.  Vegetables and fruits are naturally low in fat; other foods, such as avocado and nuts, contain healthy fats, which are key to having a balanced diet.  If fat is removed from foods, it is most likely to have been replaced with something else, like sugar or sodium.  Fat free foods also allow us to think that we have the freedom to eat as much of that food as we want, which is not the case.  It is best to eat foods that have been processed the least and measure your servings.  Make sure that no matter what you're eating, if it's in a container you're reading the label and you understand what you're reading.
2. Whole grain:  Whole grains are good for us and something we should have in our diet, but just because something says it's whole grain doesn't mean it's healthy.  It is best to look for foods that are whole wheat, not just whole grain.  When looking at the ingredients list, the first one should be whole wheat and the second should not be sugar.

This cereal is whole grain, but high in sugar and low in fiber.

Fiber One is the better choice, with whole wheat as the first ingredient, 0g sugar and tons of fiber.

    3. Sugar-free foods:  Here is another one that doesn't make sense to us.  Sugar=bad, right?  An overload of sugar is not good for us, especially if the sugar is processed and not natural (like we find in fruits).  Sugar-free foods can be okay, but just be aware that most of those foods are not reduced fat or reduced calorie foods and the sugar is typically replaced with artificial sweeteners (see #10).  Just as with any foods that you're eating, read the labels and make sure that you are eating the correct servings of these sugar-free foods.
    4.  Veggie chips:  It's vegetables, so it's got to be healthy.  Makes sense.  Brrrrr!  (I always make this noise and can never figure out how to translate it into text--it's me hitting the buzzer!)  Just because foods say "veggie" or "fruit" in the title, does not mean that they're healthy.  Veggie chips and the like are definitely a better alternative to potato chips, but there are much better snacks out there.  You can make your own veggie chips by slicing zucchini and baking them until crisp in the oven.  The best alternative, of course, is vegetables!  Slice up some bell pepper, carrots, cucumber, or celery and have it on hand when you want a quick, low-calorie, healthful snack.
    5.  Frozen meals:  I know that it can be difficult with our busy lives to stay on track when you don't have much time to cook.  That's where meal planning and prep come in handy (check out my post on the subject here:  Meal prep and planning made easy!).  Microwaveable meals seem like a good choice to make when you're short on time and you need something to eat.  Most of those meals, even the ones that say "light" or "healthy," are anything but.  They are typically loaded with sodium and don't give you a full serving of proteins or vegetables.  Instead, grab some pre-cooked chicken or a pack of tuna and a pre-made salad if you're short on time (watch the dressing and toppings!).
   6.  Salads:  Since I mentioned salads in #5, I thought this would be a perfect time to talk about the pitfalls of salads.  Salads themselves are not bad, but they tend to be loaded with toppings and dressings that are full of fat and sodium.  When making a salad, stick to the basics:  lettuce (stay away from iceberg--it has no nutritional value whatsoever), greens, or spinach; vegetables (cucumbers, bell peppers, beets, carrots, celery); healthy fats (avocado, nuts--just make sure to watch your serving size); lean proteins (chicken, tuna, hard-boiled eggs, steak); legumes (chickpeas, lentils, beans); and sprouts.  Try to limit the amount of cheese you put on to 1 tablespoon and stay away from bacon bits and the like.  When selecting a dressing, try to steer clear of creamy dressings (ranch, Thousand Island, bleu cheese) and go for a vinaigrette on the side.  The best choice is some balsamic or red wine vinegar.
    7.  Meal replacement bars or drinks:  When you're short on time and you didn't pre-plan your meals (shame on you!), you may think it is best to grab a meal-replacement bar or shake.  While some of these products are not terrible for you, you have to know what you're looking at when you read the labels.  Stay away from "body building" bars--unless you're lifting super heavy weights, you're not going to need that much protein, plus there's other junk in there you don't need or want.  "Diet" meal replacement bars are slightly better, but still not as good as something you could make at home.  There are recipes out there for energy bars, most of which require no cooking.  Just make them ahead of time and you can always have them on hand.  Another solution is a protein shake, made simply with 8 ounces of milk (skim, almond, coconut, rice), 1/2 banana, 1 T nut butter, and 1 scoop protein powder (or Shakeology, if you have it).  Whatever you do, try not to make using meal replacements a habit.  It is so much better for your nutrition to have a healthy, balanced meal.
    8.  Nut butters:  This is another food that seems like it's good for you but may not be.  In this case, it really depends on what kind of nut butter you're getting.  Let's look at peanut butter since it's the most common nut butter.  There is nothing inherently wrong with peanut butter, but make sure that you are getting one that is natural and has the fewest amount of ingredients.  This is definitely a case where less is better!  And whatever you do, do not get reduced fat or fat free peanut butter!  Yuck!  Not only does it taste gross, it has added ingredients to make up for the fat (see #1) and natural peanut butter is going to be far better for you.  Nuts are healthy fats and, in the right portions, are key to a balanced, clean diet.  The serving size is typically 2 tablespoons, but I try not to go over 1 T per day.

What IS some of this stuff?

Ingredients:

MADE FROM ROASTED PEANUTS AND SUGAR, CONTAINS 2% OR LESS OF: MOLASSES, FULLY HYDROGENATED VEGETABLE OILS (RAPESEED AND SOYBEAN), MONO AND DIGLYCERIDES, SALT.

Less is more, people.

Ingredients

PEANUTS, CONTAINS 1% OR LESS OF SALT.

     9.  Organic:  Here is another product that (I believe) has hooked a lot of people in an effort to spend more money on healthy foods.  Now, I'm not saying that there is anything wrong with eating organic.  All I'm trying to say is that you do not need to buy specifically labeled organic foods to eat healthy.  I do not buy organic-labeled foods, but I do buy vegetables, fruits, lean proteins, and whole wheat foods.  Just because they're not organic doesn't mean they're going to kill me.  If you want to buy organic and you can afford it for you and your family, that's great!  But don't think that the only way to get have a clean, healthy diet is to buy only organic foods.  It just isn't necessary.
    10.  Diet sodas:  This one, I think, is really self-explanatory.  Soda is just not good for us, period.  It has no nutritional value, it doesn't do a very good job at hydrating us, and it contains artificial sweeteners.  If you want something besides water, you can get all-natural carbonated water or add fruits and herbs to bottled or tap water.

So, those are my top foods that I think are masquerading as healthy but are typically worse for you than you think.  Above all else, with anything that you're eating, make sure that you read the labels and that you know what you're reading when you do.  Also, try to eat as few processed foods as possible and stick to the outer aisles of the grocery store when shopping (produce, meats, dairy).  Thank you for reading and healthy eating!

Meal prep and planning made easy!

Hi, all!  Today I am going to give you some tips that you can take with you right into the kitchen and start whipping up some healthful meals!  

Does this give you anxiety?  It doesn't have to!

Here are some things that you should do before you start meal planning: 

Figure out what works best for you.  Some people plan and prep all of their meals for the week in one day.  Some (like me) make meals each day.  Decide when you have enough time to plan your meals and what is going to be the easiest for you to help you be successful.

Familiarize yourself with foods that are healthful.  Some foods pretend to be good for you but they may have a lot of sugar, sodium, or saturated fat.  Try to limit yourself to non-processed foods and make sure to read and understand the labels if you do buy packaged foods.

Get some recipes.  The best way to create healthy meals is to have some recipes at your disposal.  I have several cookbooks (Autumn Calabrese’s Fixate and Jillian Michaels’s Master Your Metabolism) that I use on a daily basis.  I also have nutrition guides from the plethora of workout programs that I have so I can find recipes very easily from those.  If you don’t have access to books such as these, you can find tons of recipes on the Internet, especially Pinterest.

Decide how much you need to be eating.  For most people, it is best to have three bigger meals (not huge meals) and two snacks.  Everyone is different, though, and caloric and dietary needs vary based on current weight and activity level, and what your goals are.  Some workout programs include a formula to calculate calories, such as 21 Day Fix, which you can find here:  http://teamelev8fitness.com/21-day-fix-getting-startedcalorie-calculator/.

Now that you have some tips to get yourself started, I will share with you how I do meal planning every week.  

1. I always look through the local grocery store ads.  I specifically look at the seafood, meat and produce sections.  If there is something on special that is not typically on sale or we don’t eat very often because it’s more expensive, I may choose to include those foods in my meals that week.

2.  I look through my recipes and figure out what I want to make that week.  I typically make two meals for lunch that I can have throughout the week and the same for dinner.  For example, I might make hard-boiled eggs and tuna salad and will alternate those for lunch.  For dinner, I might make fajitas and chili and alternate those as well.  I am not one who makes the same thing for lunch and dinner every day of the week.  I would get bored with my meals and be less likely to enjoy them if I had the same thing every day.

Meal plan for a week and Fixate--I get so many recipes from here!

3.  After I decide what I want to eat for the week, I make my list.  I look at my recipes and see what I need from the store.  I try to use as many ingredients that I have at the house as possible, especially fruits and vegetables.

4.  On Sunday, I decide what can be made ahead of time.  Now, this could be where you decide if you want to make all of your meals on one day or make them throughout the week.  On this day, I make as much stuff as I can ahead of time so I don’t have to do it during the week.  I portion out meat and trim it (and put what I don’t need in the freezer), I cut fruits and put them in air-tight containers, and pre-cook anything that will last the whole week (boil eggs, grill chicken, etc.).  

5.  Once everything is prepped on Sunday, I get my breakfast and lunch ready for the next day.  That way, all I have to do when I get up in the morning is eat breakfast before work and grab my lunchbox.  When I get home from work, I make my snack (usually a protein shake), prep dinner (cut vegetables, usually) and get my breakfast and lunch ready for the next day.  Then, I do my workout and cook dinner.  Since I know what I’m eating every day and already have all of the ingredients I need, I don’t have to think of something to make each day and go to the grocery store but once a week.

Meal planning may seem very daunting, but once you get the hang of it, it is easy!  Remember to choose recipes that have few ingredients and don’t take long to put together so you’re not spending all of your time prepping and cooking.  Making recipes that have leftovers that you can eat throughout the week is also a good way to meal prep faster.  Let me know if you have any questions about meal planning and I will be glad to help you!

Simple Snacks

I am super pumped to be writing this blog entry today because it is by request!  I am more than happy to oblige, so if there is anything you want to see a post about, let me know, and I'll get it done!  Today's post is all about simple snacks, a must in our busy lifestyles.  The best thing about most of these snacks is that they can be prepped ahead of time, so if you're on the run or short on time, just grab them and eat.  They are all simple and require few ingredients.  Depending on your meal plan and caloric needs, you should have two small snacks a day in addition to 3 meals.

1. 2 T hummus (homemade or store-bought) with sliced vegetables (carrot sticks, bell pepper)
2. 2 hard boiled eggs (you can take out the yolk and mix it with Dijon mustard or replace it with hummus or you can just eat the whole egg!) and carrot sticks
3. 2T guacamole or 1/4 c salsa with homemade pita chips (cut whole-wheat pita into 1/8ths, spray pan with non-stick cooking spray, lightly salt and bake)
4. 1/2 c yogurt (Greek or plain) with 1/2 c berries and 1 T sliced almonds (keep almonds separate until ready to eat)
5. 1/2 c oatmeal with 1 T chopped walnuts
6. turkey roll-ups:  3 oz. (usually about 3 slices) turkey breast rolled up with 1/4 avocado and 1/2 bell pepper
7. 1 serving of fruit with 12 almonds
8. an apple or banana with 1 T nut butter (almond, peanut, sunflower, cashew)
9. 1 rice cake or slice of whole-wheat bread topped with 2 oz. deli meat (2 slices) and 1 oz. cheese (1 slice)
10. 1 rice cake topped with 1 T peanut butter and 1/2 banana
11. 1/2 c yogurt (Greek or plain), 1/2 c berries, and 2 T granola (homemade [great recipe in Fixate] or store-bought, but make sure to check sugar)
12. 1 c high-fiber/protein, low-sugar cereal (I like Special K Protein or Fiber One Original) with 3/4 c non-fat milk
13. 1/2 c cottage cheese topped with 1/2 c fruit (I like grapes, cantaloupe, or pineapple)
14. homemade protein bars (a simple recipe can be found here:  http://www.beachbody.com/beachbodyblog/nutrition/homemade-energy-bars--you can substitute protein powder if you do not have Shakeology)
15. protein shake:  1/2 c non-fat milk, 1 scoop protein powder (or 1 scoop/packet Shakeology), 1/2 banana, 1 T nut butter, ice, blended
16. homemade trail mix:  1 T each of the following:  pepitas (raw pumpkin seeds), dark chocolate chips, almonds
17. zucchini or sweet potato chips:  slice thinly, sprinkle with salt, and bake 
18. 1/2 c egg whites, scrambled, with 1/4 salsa

When you plan ahead and have snacks like these:
  ,
you'll be less likely to be tempted by snacks like these: 



Enjoy and if you have any other snacks to add, comment below!