Health Rules Made Easy 2
This is the second part of my post about health rules made easy. These are additional items about popular health and food beliefs that are not totally true. We have accepted a lot of this as imperative health rules. The following article are taken from Yahoo She and maybe considered as new food and health rules:
By Maui V. Reyes for Yahoo! Southeast Asia
Whether you’re trying to stay slim or ward off certain illnesses, you’ve probably adapted a diet worthy of putting you on the cover of a health food magazine. But did you ever stop to think if the food you’ve been stocking your pantry with is actually as healthy as you think it is?
Thanks to marketing gimmicks and clever packaging techniques, it’s easy to be convinced that all the marketed ‘health’ food we’re checking out of the grocery is oh-so-healthy…when in fact, some can be just as bad as a packet of French fries from the drive-thru. Here’s a rough guide to some food that you might want to think twice about before popping into your mouth.
Herunder are the food and health rules we’re going to discuss:
Fro-yo has become a staple in every mall and dining strip in the metro—and why not? It’s delicious, it’s refreshing, and it’s super healthy. Right? Well, it depends. While many stores advertise how yogurt is choc-ful of stuff that’s good for you (calcium, Vitamin D, magnesium, protein, and probiotics that aids digestion), fro-yo may not be as healthy as you think.
For one, these so-called probiotics might not even make it into your body, since the shelf life, manufacturing process, and extreme temperatures of frozen yogurt can kill these good bacteria before it gets into that laminated plastic cup. And just because it’s “non-fat” or “low-fat” doesn’t mean it won’t sit on your hips later: there are about 30 to 35 calories and 2 grams of sugar per ounce of fro-yo. Which means a 16 ounce cup packs is around 380 calories and 76 grams of sugar…and you haven’t even factored in the toppings yet!
Instead, get: your yogurt plain, and in the smallest cup. If you can, skip the toppings. Even ‘healthy’ options like granola contain about 138 calories and 68 grams of fat per ounce. If you want that extra crunch, get nuts like almonds, which are high in antioxidants. Steer clear of fruits, unless they’re fresh—most yogurt stations offer preserved fruits, which are doused with sugar to lengthen their shelf life.
Sure, the label on the box says it’s fortified with vitamins and minerals, and that it can help boost your immune system. But it probably doesn’t say on the label that it’s got lots of sugar in it too. Packaged juice is usually made from concentrate, and contains too much sugar, which also acts as a preservative. If you really must drink fruit juice, make them yourself with a juicer, so at least you’ll know that it’s fresh—plus you can control the amount of sugar you put in (if at all). (This is a classic partially false health rules).
Instead, get: fresh fruits. Juices lack a significant amount of fiber, which can be found in fresh fruits. It’s fiber that helps us feel fuller, longer…which means eating an apple will keep you satisfied longer than drinking, say, two glasses of apple juice. Liquids also exit our tummies quickly compared to solids, so you’ll be craving for more food in a shorter period of time. Fruits also contain lesser calories than their juice counterparts: a cup of cubed papaya has around 55 calories, while one cup of most fruit juices packs 110 calories. Bonus: eating water-rich foods such as fruits is also great for the skin.
If you think ordering couscous instead of a pasta dish will cut you some calories…well, think again. Couscous is actually tiny pasta, and has the same nutritional value as white pasta. That’s because it’s made from the same refined wheat. Couscous’s ‘health food’ image is believed to have come from vegetarians, who love working with it because of its unique texture and versatility.
Instead, get: whole wheat couscous, which can be found in most health food stores. A serving of whole what couscous gives you 7 grams of fiber, which is 5 grams more than normal couscous. If you love the “grainy” texture of couscous, you might want to try quinoa, a chenopod that contains a balanced set of essential amino acids. Quinoa is packed with protein (up to 18%), dietary fiber, phosphorous, magnesium, and iron. What’s more, it’s gluten-free, making it easier to digest!
Flavored Instant Oatmeal
Instant oatmeal is a godsend for people who can only devote two minutes in the morning for breakfast. It’s quick, it’s easy, and healthy. Sure, oatmeal is loaded with fiber and heart-healthy grains that can lower your cholesterol. But the instant, flavored variety is also loaded with lots of sugar, salt, and artificial flavors. Now, contrary to popular belief, instant oatmeal in itself isn’t a bad alternative to rolled oats. Instant oatmeal is basically rolled oats cut into very small pieces, and pre-cooked by steaming. It’s when you reach for the flavored kind that makes it lose its healthy punch: flavored instant oatmeal is enhanced with artificial flavors, sugar, salt, and preservatives.
Instead, get: traditional, unsweetened instant oatmeal. It has the same nutritional value as the slower cooking variety. Since instant oatmeal gets digested faster than rolled oats, it has a higher glycemic index (glycemic index is the measurement of how quickly a food increases your blood sugar within two hours). Help lower its glycemic index by flavoring your bowl with a protein (low-fat milk or half a scoop of protein powder), or a healthy fat (a tablespoon or two of chopped nuts). Boost your vitamin intake by adding slices of fresh fruit like bananas and strawberries.
Before you chow down on that post-workout granola bar, you might want to check out the list of ingredients on the pack first. Known as the “go-to health snack”, what with its combination of oats, honey, dried fruits and nuts, many granola products actually contain more calories and sugar than other cereals.
Not only does a serving of granola contain around 250 calories, but most of these so-called “natural” products include partially hydrogenated oils (think trans fat), artificial colors, and preservatives. A single serving can contain about 14 grams of sugar, which is equivalent to around three and a half teaspoons! And don’t be fooled by titles with ‘maple syrup’ or ‘honey’: that the product was sweetened not with the natural sweetener, but with sugar!
Instead, get: reading. Check the ingredients list of your fave granola products: the shorter the list, the better. Real, healthy granola shouldn’t be too sweet—if anything, it should use just a little amount of honey. Try to get a variety without too many dried fruits. While they may be healthy, the Food and Drug Administration in the United States has stated that dried fruits contain twice the amount of calories of their fresh counterparts. Some, like blueberries, contain three times the calories! Instead, top your granola with fresh fruits.
I love these health rules. Not only does it educate us but I feel unbound by some of these health rules.