Thread: Diet question: cutting out certain foods. Where to start?

Would you consider eating eggs and tofu for protein?

Originally Posted by andalee-oriental

Additionally, people mention that I am not getting enough protein, but I really do. Everytime I count my calories on the daily plate, I am always above or at 100% daily value on the proteins.

Okay, but how many grams of protein is considered 100% on the DP? This came up with someone else -- Anala I think. That USRDA for protein is the amount of protein you need to make and replace your own proteins. It doesn't take into consideration another important role of protein: a source of non-carbohydrate calories.

Personally I think these estimates are low for many people. If you carry visceral fat on your upper body and waist, you are probably not a person who does well on a high-carb diet.

I agree with Antimony. You have some good foods on your list, but also many with hidden sugar and refined carbs. Yogurt is generally loaded with sugar unless you get plain. Ditto meal replacement and snack bars, although they are sometimes marketed as health foods. Cutting all those out is the best place to start. I think many people are completely deluded about how much sugar they are eating. Also, refined carbs (white bread, white tortilla, white rice) and cooked potatoes have a glycemic index as high or (believe it or not) higher than sugar. Because technically these are considered "complex carbs" people think they are healthy, but they need to be very portion controlled.

Eggs are a really great food if you are not totally vegan (assuming you are not since you have dairy on the list). You can get range fed chicken eggs and they are extra high in omega 3 fatty acids. An omega 3 supplement is a really good idea too. I rotate krill oil, fish oil, and flaxseed oil.

Once you get off the sugar and do preventative eating to keep your blood sugar constant, it gets much easier not to eat it.

Try eating 5 small meals per day and make sure each meal or snack has protein, fat, and (low GI) carb in it. Never eat a meal or snack in which virtually all the calories come from carbs.

Thanks everyone. Loooks like lowering my sugar intake and carb consumption seems like a good place to start...Duh, right?

Um, question though. I looked at the sugar content and I noticed that most the products on my list contain rice sugar or cane sugar...I know sugar is sugar is sugar, but does it make any difference, really?

Rice and cane sugar are less processed, and closer to the source, therefore, IMHO, better for you.

Course, no sugar/very little sugar is best of all, but given the choice between high fructose corn syrup or cane sugar...cane all the way baby!

yes, beware of HFCS!!

One thing that helps perk up energy for me within days is to eat something raw before every meal. An apple or piece of fruit, some carrot sticks, cucumber slices or handful of tomatoes before eating anything cooked/processed.

Another thing to consider is keeping a food diary. Record what you eat and how you feel each day. That way it's more clear if and what foods have a noticable effect on your wellbeing.

Andalee, I posted a similar thread and got good advice. Honestly though, I feel overwhelmed. Whoever mentioned to start in small steps was right. Start by breaking each of these changes down to manageble steps. I am still only on step one: cut out processed foods. But that brings me to my next point: Is a fat free sugar free latte at Starbuck's processed? or if you make hamburgers for your family with organic beef and steamed veggies on the side, can you use a whole grain bun or is that processed too? There's enough information in both your thread and mine to chew on for months.w.:

I know you look for HFCS and hydrogenated fat on the label but what else lurks on there that fall under the "processed food" umbrella?

And if you prep your veggies for the next few days, don't they lose their nutrition once you cut them up? (read that somewhere)

I think Azhia said to "add" more healthy things instead of thinking of eliminating bad foods. Good rule of thumb. But I don't think an occasional chocolate fix is harmful. There are two foods I could never cut out of my life totally: coffee and chocolate. Neither of which I have too much of anyway, but they are my favorites.

Isn't there a saying somewhere that moderation is they key? ..l;,

Oh yeah one more thing I haven't seen on this thread: vitamins. I saw a naturopath and she set me up with a manageable program for calcium, and vitamin B. (vitaminB helped with energy levels) No mega doses or anything, but supplemental nutrition.

And how is your exercise level? Are you getting your heart rate up a few times a week at a sustained level? That does wonders for energy too.



PS how is your pearl costume coming? Excited to see pics,r:;

Originally Posted by HOOKEDNOVICE

Is a fat free sugar free latte at Starbuck's processed?

It's fat-free because they use skim milk instead of whole milk, and I think that starbucks uses milk raised without growth hormones. I don't think of skim milk as a processed food, it's just skimmed, you know? The sugar free part comes from the flavored syrup (coffee is sugar free on its own) and that syrup *is* processed. Just have a nonfat latte. Add a little plain sugar if you need sweetener, the "flavor syrup" is totally processed.

or if you make hamburgers for your family with organic beef and steamed veggies on the side, can you use a whole grain bun or is that processed too?

Bread is not inherently particularly processed food. After all, you could make it in your own kitchen if you wanted without needing to buy anything unpronounceable. But be careful with grocery store bread - read the labels, most grocery store bread contains corn syrup!

And if you prep your veggies for the next few days, don't they lose their nutrition once you cut them up? (read that somewhere)

Eh, I wouldn't sweat it. The cut edges will oxidize, but the un-damaged cells inside will be just fine.

Originally Posted by HOOKEDNOVICE

Isn't there a saying somewhere that moderation is they key? ..l;,

ABSOLUTELY. Do not deprive yourself!
We all need a variety of flavors to feel satisfied: sweet, salty, sour, bitter, spicy. They just need to be balanced.

As far as what "processed" means, it could be as simple as:
WHOLE WHEAT BERRY >
CRACKED WHEAT>
BULGHUR WHEAT>
WHEAT FLOUR>

Each breaking down is a process. So, even tofu is a processed food. Energetically speaking, food that has the least amount of processing has the most energy to offer.

So wheat flour being the last one mentioned is the most processed? Crap. Understand that I am dealing with being the one who cooks in a family of 4, three of whom hate anything that grows in the ground or hangs in a tree. Only veggies they eat are corn (startch/sugar) and edemame, also a legume. I think they have invented a new food group: the White food group. I am weaning them off processed foods and simply not buying them. Needless to say I have a cranky husband and my 2 picky kids are ready to report me to CPS..c::

But that is a whole other thread- as of now I am leading two parallel lives at the dinner table. So much for leading by example. So Andalee, If your boyfriend is eating the cream, butter, and fat which, let's face it are the best binders for cooking and baking as far as taste and consistency, you're going to have to be ultra diciplined. Take it from me-it's hard but worth it.

Hooked,
I've got a super macaroni and [non] cheese recipe that tastes amazing with ketchup (how the Canadians here eat their "Kraft") and can dig up some other recipes that your finicky ones may enjoy.
From my cooking teacher who likes to turn comfort food into healthy and comfort food.
Andalee: you can doo eet!

Originally Posted by HOOKEDNOVICE

So wheat flour being the last one mentioned is the most processed?

Even wheat flour is still a great step up from white flour. You're doing good!

So Andalee, If your boyfriend is eating the cream, butter, and fat which, let's face it are the best binders for cooking and baking as far as taste and consistency, you're going to have to be ultra diciplined. Take it from me-it's hard but worth it.

I don't worry at all about real butter, real cream, etc. I mean, I use them thoughtfully and sparingly - but there is no margarine in my house. Andalee, if your boyfriend cooks the way it sounds like he does, with real fresh ingredients and no weird processed crap, I would make the most of it! Be mindful of your portions sizes, measure everything, but by all means, eat what he cooks!

Originally Posted by antimony

Even wheat flour is still a great step up from white flour.

Ideally what you want to see in the ingredients list is "whole grain" or "whole wheat," not just "wheat" or "enriched wheat flour", which has had the vitamin and fiber-rich hulls removed and some man-made stuff added back in. Again, look at the fiber grams. If it's a grain and it's got no fiber, it's not very good for you!

So what do you make of the tortillas I bought? They say whole grain on the label but have 20 more caloires per tortilla than the flour ones of the same size, 2g more fat and only 4g more fiber. Is it worth it to switch?

"only 4 grams more fiber"? that's a kickbutt tortilla imo! yes!!

Originally Posted by Azhia

Hooked,
I've got a super macaroni and [non] cheese recipe that tastes amazing with ketchup (how the Canadians here eat their "Kraft") and can dig up some other recipes that your finicky ones may enjoy.
From my cooking teacher who likes to turn comfort food into healthy and comfort food.
Andalee: you can doo eet!

Pm'd you Azhia. Any recipes you could pass on would be fine!!

Originally Posted by Azhia

Hooked,
I've got a super macaroni and [non] cheese recipe that tastes amazing with ketchup (how the Canadians here eat their "Kraft") and can dig up some other recipes that your finicky ones may enjoy.
From my cooking teacher who likes to turn comfort food into healthy and comfort food.
Andalee: you can doo eet!

Ho dear! Want that recepe please, email it to me when you have time!

Hugs!

Qamar

MACRO-NI & "CHEESE" by Mary Beth Krawchuk

[I normally make double batches; and for some reason it tastes really good with seaweed salad ;op]

1 1/2 cups dry elbow macaroni or cellantani noodles, pref. durum wheat
1/3 cup minced onion
1/3 cup roasted tahini
1 cup spring or filtered water
1 tbs yellow mustard
1 tbs arrowroot diluted in same amount of water
1 tbs umeboshi plum vinegar
1 tsp natural soy sauce or tamari

Cook macaroni according to directions. Drain well.

Whisk together water, onions, tahini, soy sauce, mustard in large skillet. Be patient with tahini, it takes its time emulsifying into the water.

When tahini is smooth, bring to boil on med. heat, stirring often. Reduce to low, simmer 4-5 minutes.

Stir briskly as you slowly pour in the diluted arrowroot.

When thickened add noodles & plum vinegar.

If you like a crusty topping, throw some panko (Japanese tempura flakes) or bread crumbs on top and broil for a few minutes.

Tastes super with ketchup!

RICE CRISPY TREATS by Mary Beth Krawchuk

1/2 cup chunky peanut butter
1/2 cup brown rice syrup
1/2 cup toasted almonds chopped into thirds (raw almonds baked for 10 minutes in 350 degrees)
1/2 cup raisins
1/2 tsp pure vanilla extracct
1 tsp cinnamon
3 1/2 cups "Erewhon" or "Barbara's" puffed brown rice cereal (3 cups for chewier)

Combine all ingredients in large bowl.

Press firmly into 8" x 8" glass baking dish, level off top with spatula.

Refridge for an hour to firm the texture.

Now THAT sounds really good.

The macro-ni one will have to wait though. My kids won't touch it, (trust me) but I want to try that! Where can I get the plum vinegar, arrowroot, and roasted tahini? Hope they come in small sizes.

Thanks Azhia.

Originally Posted by HOOKEDNOVICE

Now THAT sounds really good.

The macro-ni one will have to wait though. My kids won't touch it, (trust me) but I want to try that! Where can I get the plum vinegar, arrowroot, and roasted tahini? Hope they come in small sizes.

Thanks Azhia.

The note accompanying the macro-ni recipe mentions that the woman for whose kids she created this recipe loves it. It still looks like macaroni and cheese.
All of those ingredients can be purchased at Whole Foods or any health food store. They usually do come in a variety of sizes.

if you are cooking from scratch rice flour is a great alternative.

The question I keep seeing underling this thread is what is more important to you: convenience or healthy eating. The two aren't incompatible, just in need of a change of focus, knowledge base and inventory.

{{{HUGS}}}

That is true. But you what? For some reason I think nothing of slaving away cooking chicken and stuffing or other elaborate things, but the thought of all the washing, cleaning and chopping for making a salad makes me grumpy. Why is that?

I have now trained myself that when I want something quick instead of reaching for the bread products I slam a glass of water and then eat a piece of fruit. That's pretty fast food. Then I can calm down and be more rational.

Can you just substitute rice flour for anything? same measurements? Is rice flour not refined like white flour? I buy unbleached white flour. Is that bad too?

the key with rice flour is that it is gluten free. I am sure there are lots of resources ont he web which will take you through what it can and cannot be used for. Personally, I like to use it for batter on onion rings. . .

Here is a secret for making Salads easier: bagged salad. also a little pre cutting and cleaning then saving in plastic ware. Also, I have found that dong a bunch of prep cooking on a Sunday afternoon can be a great time to spend with the people you love. You cook, you eat, you spend time together and you get healthy stuff into the fridge. What more could you ask for?

{{{HUGS}}}

This month's Yoga Journal has a great article about food sensitivities and their effects - and another about probiotics. It may not be completely appropriate for your case, but it's a wonderful article for anyone wanting to take a closer and harder look at their diet.

Thank you for starting this thread! I have been wondering the same thing.