Healthy Eating

[camos]

For quite some time I have been interested in learning about the nutritional value provided by the many foods and spices that I eat and just as importantly, the foods and ingredients that I should not be eating. Since I find it really difficult to remember the many values for and against any particular food or spice I started collecting links to informative articles that discuss the foods I should be eating and the ones I should not.

 

After Freebird posted about his ordeal with always feeling hungry I was tempted to create a thread such as this one but did not think there would be enough interest. After mulling it over for a while, I decided to go ahead with it anyway. Since we all have to eat, we might just as well do what we can to make good choices or at least understand that it is not tragic to occasionally make a bad choice because you just really, really want to.

 

There is a lot to take in from the following links and some of it may be repetitive.

Hopefully some of you will find them to be of interest.

 

Healthy Stuff:

http://www.msn.com/en-ca/health/nutrition/22-power-foods/ss-BB5UVAQ

http://www.msn.com/en-ca/health/nutrition/doctors%E2%80%99-notes-what-the-food-experts-eat-and-what-they-skip/ar-AA6LpBY

http://authoritynutrition.com/is-bacon-bad-or-good/

http://authoritynutrition.com/why-is-coffee-good-for-you/

http://www.mensfitness.com/nutrition/what-to-eat/top-12-protein-filled-foods-for-your-physique

http://www.healthy-heart-guide.com/naturally-lowering-cholesterol.html

http://www.msn.com/en-ca/health/nutrition/9-low-fat-foods-you-shouldnt-eat/ss-BB5yVWw#image=1

http://www.msn.com/en-ca/health/nutrition/the-7-most-antioxidant-rich-foods/ss-BBbbLe2#image=1

http://www.msn.com/en-ca/foodanddrink/foodnews/wait-so-certain-foods-can-make-you-smarter/ar-BBb0uLV

http://www.msn.com/en-ca/foodanddrink/cookingschool/chile-busters-facts-and-myths-about-spicy-food/ar-BB5nOW6

http://www.msn.com/en-ca/health/nutrition/calm-cool-and-collected-30-foods-that-will-help-beat-the-stress/ss-BBaUYRR

http://www.msn.com/en-ca/health/nutrition/seven-surprising-sugar-bombs/ss-BBaXWck#image=1

http://www.msn.com/en-ca/health/nutrition/how-long-does-it-take-to-burn-off-a-cheeseburger/ar-BBaJMZh

http://www.msn.com/en-ca/health/nutrition/dr-ozs-99-healthiest-foods-how-many-are-in-your-shopping-cart/ss-BB9dWPP

http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

http://www.berkeleywellness.com/healthy-eating/food/slideshow/14-keys-healthy-diet

http://www.prevention.com/health/healthy-living/9-internet-nutrition-myths-just-wont-go-away?s=1

http://healthland.time.com/2012/10/01/guide-the-31-healthiest-foods-of-all-time-with-recipes/

http://health.howstuffworks.com/diseases-conditions/cardiovascular/cholesterol/cholesterol.htm

http://www.eatingwell.com/nutrition_health/heart_healthy_diet_center/top_15_heart_healthy_foods

http://www.msn.com/en-ca/health/nutrition/9-high-fat-foods-that-are-actually-good-for-you/ar-AA7McHU

http://www.countryliving.com/cooking/about-food/healthy-cooking-womans-day#slide-1

http://www.msn.com/en-ca/health/nutrition/9-best-fats-for-losing-fat/ss-BBd1ACx#image=1

 

Unhealthy Stuff:

http://www.todaysparent.com/kids/preschool/5-food-additives-to-avoid/

http://www.mydiet.com/5-foods-you-should-never-eat-again/

http://www.msn.com/en-ca/health/nutrition/this-is-why-you-think-whole-foods-french-fries-are-healthy/ar-BBd0Ncp

http://www.msn.com/en-ca/foodanddrink/foodnews/sugar-is-the-same-nutritionally-even-by-any-other-name/ar-BBdw2R6

[camos]

I have occasionally seen a mention of Macro Diets but never looked into it because I figured it was just more World Wacky Web diet BS but came across the following links yesterday and thought the explanation had value in understanding how to make informed choices to develop a healthy diet and are worth passing on.

 

https://vitals.lifehacker.com/count-macronutrients-instead-of-calories-for-better-die-1706873465

 

https://vitals.lifehacker.com/how-to-determine-the-number-of-calories-you-should-eat-1693372946

 

http://www.ontheregimen.com/2013/10/15/how-to-count-your-macros-a-comprehensive-guide/

[Sailor]

I am on the seafood diet. See food, eat food.

[Yammer Dan]

I tried but keep going back to the one Sailor is on. Sticking to the Gym somewhat but I just stay TOO HUNGRY!!

A food that I can eat all I Want of and loose weight?? You could get rich off that one!!!

[camos]

I tried but keep going back to the one Sailor is on. Sticking to the Gym somewhat but I just stay TOO HUNGRY!!

Staying the way you are is certainly an option.

 

When it comes to changing a diet I think moderation is the least stressful. You don't get much in the way of bragging rights but small changes over time add up without getting the feeling you are being starved. Probably the most important thing to work on is reducing and then eliminate empty calorie junk food. I'm fairly certain that everything that claims to be "diet" food is for the most part also junk food.

 

The article in the first link gives a good explanation on how to assess the calorie value of the foods you do eat, it just takes a little simple math. If you eat smart then you don't have to go hungry. As I mentioned in your pop thread, myfitnesspal.com is also helpful in figuring out the nutrition of the foods you eat.

 

Substituting real foods for refined and processed foods is the first step. You will find including more fiber in your diet will help level your blood sugar and carry you through to the next scheduled meal without the crash you get from eating junk food.

[Yammer Dan]

Hitting the Gym twice a week but to go to the Gym I have to pass several Fast Food joints and end up stopping there before coming home!! A 2 hand Burger is my favorite!! With Large fries of course!!!

[snyper316]

Hitting the Gym twice a week but to go to the Gym I have to pass several Fast Food joints and end up stopping there before coming home!! A 2 hand Burger is my favorite!! With Large fries of course!!!

Chicken burgers made with onion soup mix is the best!! Now just to get motivated to make the 8 patties and freeze them I will be set!! Boiled egg or V8 every hour sounds good and salad for lunch...

 

Never ride faster then your angel can fly. I am as free as the wind on my face.

[Flyinfool]

I tried but keep going back to the one Sailor is on. Sticking to the Gym somewhat but I just stay TOO HUNGRY!!

A food that I can eat all I Want of and loose weight?? You could get rich off that one!!!

 

There is such a food, Iceberg lettuce, you can eat as much as you want and you will loose weight right up to the point where you die of malnutrition.

 

Sometimes it does not take much to get moving in the right direction.

If you are maintaining a weight that is to high, any slight reduction of intake will start a downward move. Diets that you dive into and make drastic sudden changes are doomed to fail. For instance, at the lunch line at work I always took the biggest piece of pie or cake and everything else they had to offer, now I take the smallest. It is only maybe 2 bites difference, but it has started my weight heading in the right direction. I am still eating exactly the same things, just a tiny bit less. Also turning the thermostat down 1 degree a month until it is 5 degrees lower will not be noticed by you or anyone in the household, But it will force your body to burn more calories even while in couch potato mode just to maintain body temperature. It also has the benefit of saving on the heating bill, but adds to the cooling bill. Here in the north it works out since we heat for a lot more of the year than we cool.

 

Making small changes like this will not loose weight fast, but as long as it is heading in the right direction it is good. My doc is very pleased to see me loosing 5-10 lbs a year, most people my age are gaining a few lbs per year.

 

We are also thinking seriously about getting another dog. We really do miss having a dog around. Not only will the dog be more than happy to finish off those last couple of bites on my plate that I am only eating because they are there (I am a founding member of the CPS (Clean Plate Society)). A dog will also make sure that you go for a walk every day, play catch or other games many times a day, lots of tug of war etc. The dog will not allow you to forget or skip any of this good exercise.

[camos]

Sometimes it does not take much to get moving in the right direction.

If you are maintaining a weight that is to high, any slight reduction of intake will start a downward move. Diets that you dive into and make drastic sudden changes are doomed to fail.

 

Making small changes like this will not loose weight fast, but as long as it is heading in the right direction it is good. My doc is very pleased to see me loosing 5-10 lbs a year, most people my age are gaining a few lbs per year.

 

That is exactly the point I have been trying to make on this topic. The information in the Macro page link will allow you to take charge of what you eat by aiding in assessing your current diet and providing a method to adjust it to fit your goals and your comfort level.

[RandyR]

 

That is exactly the point I have been trying to make on this topic. The information in the Macro page link will allow you to take charge of what you eat by aiding in assessing your current diet and providing a method to adjust it to fit your goals and your comfort level.

 

Mac... Mac.. yea, macaroni and cheese... hmm !

[Yammer Dan]

I had lost about 12 lbs since starting to hit the gym again but last week gained 5 of it back in one week!! I have been changing habits. My biggest problem??? I just Like to EAT!!! And the Warden likes to cook!!! Some things are Hard to change!!!:bang head:

[snyper316]

Today I had a nutritional class. Learned a few things and got refresher on other things. So right now I just have to watch carbs. Found out tho something I did not know... Say you have 17g of carbohydrates with fiber of 5g and sugar 7g that your starches would be the rest. I think I'm saying that right while you may have something with 17 g of carbohydrates and 11 g of fiber and 4 g of sugar. So knowing more of what's on the labels helps. I have been set a goal of 1800 calories and 12 carbs a day. And a carb is equal to 15 g of carbohydrates. Now just to hit my goal and worry about fat later. Now as far as that goes take in less starches should help lose the lbs!! I have another appt this Friday to learn more about my diabetes and find out other info. I want to be below 250 by June that gives me about 1/2 a day to lose before then..

 

Never ride faster then your angel can fly. I am as free as the wind on my face.

[camos]

I have another appt this Friday to learn more about my diabetes and find out other info. I want to be below 250 by June that gives me about 1/2 a day to lose before then..

At your next meeting ask about the significance of complex carbs and fiber in your diet. Might also be interesting to find out their thoughts on resistant starch related to your diet.

 

http://www.eatthis.com/worst-carbs-in-america/?utm_source=msn&utm_medium=feed&utm_campaign=msn-feed

[camos]

Mac... Mac.. yea, macaroni and cheese... hmm !

Sure, why not? Just use whole wheat pasta and slip in some brown rice or lentils or even a bit of both. Not an unhealthy choice but the cheese sauce is fairly high in calories.

[camos]

I had lost about 12 lbs since starting to hit the gym again but last week gained 5 of it back in one week!! I have been changing habits. My biggest problem??? I just Like to EAT!!! And the Warden likes to cook!!! Some things are Hard to change!!!:bang head:

Sure but what can be done in those circumstances is to make an effort to include healthy choices for ingredients. Reduce animal proteins and up vegetable proteins (quinoa, lentils, brown rice, barley, beans) and increase the portion of complex carbs (root vegetables, broccoli, cauliflower, bok choy, yams). Stay away from refined carbs as much as possible (white flour, white pasta).

[RandyR]

Sure, why not? Just use whole wheat pasta and slip in some brown rice or lentils or even a bit of both. Not an unhealthy choice but the cheese sauce is fairly high in calories.

 

I was somewhat kidding, this has been an interesting thread.

 

I have a rather large supply of std white macaroni to use up and baked a large pan of tuna-noodle casserole with mushroom soup, and a can of carrots and one of peas tossed in. Into the fridge it went where it will become a week's worth of lunches. Your statement about refrigerating some high carb items changing them to a less harmful carb intrigues me. I'd never heard that before. I'll need to research that.

 

Bok choy. I bought some bok choy at the market to try in stir fry, its rather pricey at the market. Reading about bok choy on line it was characterized as an oriental cabbage. My ever-cheap brain said, why not use the standard round green cabbage that is inexpensive. Shredded up in my stir fry, cabbage seems a good filler and tasty as well.

[camos]

I was somewhat kidding, this has been an interesting thread.

 

I have a rather large supply of std white macaroni to use up and baked a large pan of tuna-noodle casserole with mushroom soup, and a can of carrots and one of peas tossed in. Into the fridge it went where it will become a week's worth of lunches.

I'm not a hard liner about whole wheat pasta and only get it when it is on sale. I'll often throw in some pulse or some beans with ordinary pasta to add whole grain goodness. I don't use canned anything except for tomatoes. Instead of mushroom soup I use fresh mushrooms and a white sauce with milk plus the cheeses. My white sauce is made using a roux made from whole wheat flour and olive oil.

 

Last week I made a grown-up batch of Mac-n-Cheese basically as above including a head of garlic, spinach, artichoke hearts, couple of jalapenos and some diced up left over pork roast. It was delicious.

 

Big fan of cook once, eat many.

 

Your statement about refrigerating some high carb items changing them to a less harmful carb intrigues me. I'd never heard that before. I'll need to research that.

Just learned about this a few months ago and don't know that it works for all carbs but it might. What I read specifically mentioned potatoes and rice. Came across the same info more than once so perhaps it is true.

 

Bok choy. I bought some bok choy at the market to try in stir fry, its rather pricey at the market. Reading about bok choy on line it was characterized as an oriental cabbage. My ever-cheap brain said, why not use the standard round green cabbage that is inexpensive. Shredded up in my stir fry, cabbage seems a good filler and tasty as well.

Bok choy is awesome, tastes great raw or cooked but it is expensive. It is a cruciferous vegetable, related to broccoli, cauliflower and a bunch of others that have a very good nutrition profile.

[Ky. Rider]

Mac... Mac.. yea, macaroni and cheese... hmm !

 

How about a Big Mac!

[snyper316]

How about a Big Mac!

https://en.m.wikipedia.org/wiki/Big_Mac

 

Wow it lower then I thought but still up there...

 

Never ride faster then your angel can fly. I am as free as the wind on my face.

[RandyR]

I found an article about cooling starchy foods https://www.healthline.com/nutrition/cooling-resistant-starch#section3

 

It looks like pasta only gets a maybe...

[camos]

I found an article about cooling starchy foods https://www.healthline.com/nutrition/cooling-resistant-starch#section3

 

It looks like pasta only gets a maybe...

That's good to know, particularly for my cook once, eat many process. I keep a pre-made mix of brown rice, lentils, barley and quinoa in the fridge ready for soups or as a bed for meat and veggies. It's very convenient since they all have the same cooking procedure they can be cooked together.

[snyper316]

Omeomy @camos them lentils are pricey!! I'm not sure I want to look up the other.. Someone help me here since when do baby bottles have bottoms that twist off? These are some crazy looking bottles I tell you that. There made by playtex.... Must be high end or something.

 

Never ride faster then your angel can fly. I am as free as the wind on my face.

[snyper316]

Too late I looked....

 

Never ride faster then your angel can fly. I am as free as the wind on my face.

[RandyR]

Too late I looked....

 

Never ride faster then your angel can fly. I am as free as the wind on my face.

 

So what did camos delete? baby bottles with lentils stored in them?

 

 

quinoa. An acquaintance from Peru living in the USA gave me a couple of bags of quinoa, and I see it in the grocery stores locally.

 

From what I've read, its a common food in the Andes of S. America and beginning to be grown in the US in high altitude areas that aren't amenable to more common crops. Its supposedly one of the most "perfect" foods there is in terms of vitamin content. I need to try cooking some more with the samples I was given. There is red quinoa and white quinoa, if I recall correctly.

[snyper316]

So what did camos delete? baby bottles with lentils stored in them?

 

 

quinoa. An acquaintance from Peru living in the USA gave me a couple of bags of quinoa, and I see it in the grocery stores locally.

 

From what I've read, its a common food in the Andes of S. America and beginning to be grown in the US in high altitude areas that aren't amenable to more common crops. Its supposedly one of the most "perfect" foods there is in terms of vitamin content. I need to try cooking some more with the samples I was given. There is red quinoa and white quinoa, if I recall correctly.

Don't see him delete anything. I went and looked up the price on my Wal-Mart ap.... They aren't exactly cheap about $8.00 for a lb..

 

Never ride faster then your angel can fly. I am as free as the wind on my face.