Super Stars: Food Groups With A Bad Rep For No Reason

Just because you're on a diet doesn't mean you need to shun these food groups...

The No Carb Effect

Breads and starches contain essential carbohydrates, which you need to produce feelings of satisfaction

AKA: You'll have fewer cravings

Without it: 

Break out the small violin because you'll experience irritability and depression without this chemical reaction 

How to do it right: 

-- Whole grains where "whole grains" is the first ingredient

-- English muffins

-- Fiber rich tortillas or wraps under 150 calories

-- Brown rice, quinoa and other grains that are fiber and protein rich

-- Potatoes the size of your fist (preferably sweet potatoes)

In the mood for a good french fries swap, check out a previous blog all about delectable potato replacements

Fruit, friend or foe?
Fruit contains natural fructose (sugar) so it caters to sweet cravings at a lower calorie price and it has a high water and fiber content leaving you fuller longer

AKA: Fruit pretty much rocks, sorry Mr. Gummy Bear

Without it:

You'll be seriously lacking essential vitamins and minerals like Calcium and Vitamin C...and you'll see the effects on your body

How to do it right:

-- Shoot for three servings of FRESH FRUIT 

-- Avoid fruit juices which are just laden with calories and not nearly as many benefits as the actual fruit

-- Pick up fruits with vibrant colors like cherries, blueberries, kiwis

Eat the rainbow, check out a previous blog post about the importance of eating your colors

Super Sleepers: Why Sleep Helps You Lose Weight

IN DEFENSE OF SLEEP

3 reasons you’ll want to get more shuteye if only for your health…

1. Leptin + Ghrelin. No, those are not two monster names. Those are hormones. When you don’t sleep, leptin levels drop. Why is that important? Because leptin regulates your fullness levels. On a day of little sleep, you won’t feel satisfied after you eat simply because of leptin levels dropping. When you don’t sleep, ghrelin levels rise. Why is that important? Because ghrelin regulates hunger. On a day of little sleep, your appetite will shoot up simply because of ghrelin levels rising. Bottom line: your body’s reaction to no sleep = hormonal shift to make up for it by making you eat more and more.

2. Less sleep = poorer decision making. Let’s face the facts - no one is a happy camper on very little sleep. But Mr. Grouch won’t be your only downfall of no sleep. You also are more susceptible to fatty foods and those evils because your decision making center (your brain!) is not in best shape. You’ll fall prey to the lures of smells, sights and tastes that you otherwise would have had the strength of mind and willpower to combat.  

3. More hours sleep = less hours of eating. It’s a pretty simple equation. If you are asleep, you’re not eating during those hours. Instead of staying up late groggily watching TV while snacking on a plethora of junk food, plop yourself into bed and recharge your body.

Foods that trigger sleep:
- 2 cups of fat free popcorn
- Whole wheat English muffin

Opt for complex carbohydrates, which cause your body to create serotonin, a relaxing chemical.

Try:

- Small baked potato (skin on) with a dollop of salsa

Find other foods that stimulate sleep on Yahoo! Shine

Final Tips:

- Avoid too many mid-day naps which will throw off your sleep schedule

- Avoid drinking caffeine/sugary drinks late at night

Find out more information on the National Sleep Foundation's wedsite

Super Seasonings: Decoding Condiments

Burgers, fries, hot dogs, pasta, etc. just wouldn’t be complete without some flavorful condiments. But some of these add on’s add up to a boat load of calories.

Here’s a roundup of 3 favorite condiments:

Ketchup
Serving Size: 1 tbsp Calories: 15

Ketchup seems pretty reasonable at only 15 cals per 1 tbsp. Considering that a tablespoon is about the size of your thumb and most people eat about 4-5x that just with an order of fries, you’re looking at factoring in an additional 60 to 75 calories to your calorie tally. Don’t forget that most ketchups contain high fructose corn syrup ( = BAD ).

Try ketchup’s superior relative – Salsa.

Salsa

Serving size: 1 tbsp Calories: 4

Salsa has an added fiber and protein bonus

Make your own healthy salsas

Mayonnaise
Serving Size: 1 tbsp Calories: 90

Ten grams of fat. Period.  And again, the likelihood of using just a single serving size is slim.

For the same creamy texture, try light mayonnaise, low fat mayonnaise or even mashed avocado.

Light Mayonnaise

Serving Size: 1 tbsp Calories: 35

Low Fat Mayonnaise

Serving Size:1 tbsp Calories: 15

Avocado

Serving Size: 1/4 of avocado Calories: 70

Click here for some healthy avocado recipes

Sour Cream
Serving Size: 1 tbsp Calories: 30

Try dolloping plain Greek yogurt on potatoes for the same tart and tangy taste but fewer calories and a higher protein count.

Plain Greek Yogurt

Serving Size: 1 tbsp Calories: 8

Learn why yogurt is an awesome ingredient in these recipes