Food Tips: 6 Cooking Mistakes That Make You Fat
Jan10

Food Tips: 6 Cooking Mistakes That Make You Fat

By Jessica Girdwain Eating in is one of the best ways to get (and stay) slim. Cooking at home allows you to control the calories and fat, and use wholesome ingredients in your meals—not something you can easily do when you go out to a restaurant. But there may be small mistakes you’re making when it comes to whipping up a homemade meal or snack that can lead to weight gain, from pouring on the olive oil to baking “low-fat” cookies. Cooking Mistake #1: You’re too generous with the olive oil No doubt olive oil is a healthy fat—it’s rich in heart-healthy monounsaturated fatty acids. In addition, the aroma of olive oil may even improve satiety, prompting you to eat less at later meals, finds a recent German study1. But that doesn’t mean you can pour it on with abandon. One tablespoon of olive oil contains 120 calories, and if you’re eyeballing how much you add to a pan, it’s easy to pour twice that—and therefore, twice the calories. Washington, D.C.–based personal chef and registered dietitian Jessica Swift, MS, suggests using just enough oil to coat the pan’s cooking surface, then using a paper towel to wipe off any excess oil before adding other ingredients. In addition, try sautéing veggies in low-sodium chicken or veggie stock or white wine. Cooking Mistake #2: You forget to spice things up Rethink how you add flavor to foods. Instead of covering steamed broccoli in butter, sauces, or cheese, reach for your spice rack. One new study from the University of Colorado found that when people added herbs and spices to reduced-fat foods, they rated those foods as tasty as their full-fat versions.2 Swift likes rubbing fish with dill, paprika, and garlic and topping with a squeeze of lemon. Also try covering chicken breasts with rosemary, garlic, lemon or orange slices, and sage before baking it in the oven. Cooking Mistake #3: You bake meat in the oven Baking chicken in the oven can definitely help save calories over pan-frying or sautéing, but here’s what you’re probably missing: you should elevate the meat and cook it on a rack. This allows the fat to drain away, Swift says. Do the same with veggies. Toss them with oil, salt, and pepper, then roast on a rack placed atop a baking sheet. When done, they won’t be swimming in gobs of oil, but you’ll still enjoy the same delicious flavor. Cooking Mistake #4: You’re “cleaning up” baked goods You know the tricks to “healthify” treats like cookies, muffins, and brownies: use puréed fruit instead of refined sugar, and add black bean purée to brownies. Try whole-grain...

Read More
9 Lies About Fat That Destroyed The World’s Health
Dec30

9 Lies About Fat That Destroyed The World’s Health

Repost from http://www.businessinsider.com/9-lies-about-fat-that-destroyed-the-worlds-health-2013-11. By KRIS GUNNARS.   The areas of nutrition and disease prevention are full of incompetence. We have been wrongly advised to avoid saturated fat and cholesterol, despite no evidence of harm. Here are the top 9 biggest lies, myths and misconceptions about dietary fat and cholesterol.   1. A Low-Fat, High-Carb Diet is The Optimal Human Diet Back in 60s and 70s, many prominent scientists believed that saturated fat was the main cause of heart disease, by raising the “bad” cholesterol in the blood. This idea was the cornerstone of the low-fat diet. Because of a few bad studies and misguided political decisions, this diet was recommended to all Americans in the year 1977 (1). However, there wasn’t a single study on this diet at the time. The American public became participants in the largest uncontrolled experiment in history. This experiment didn’t turn out very well and we are still suffering the consequences. This graph shows how the obesity epidemic started at almost the exact same time the low-fat guidelines came out (2): Kris Gunnars     The diabetes epidemic followed soon after. Of course, a graph like this doesn’t prove anything. Correlation does not equal causation. But it seems plausible that the low-fat recommendations made things worse because people started eating less of healthy foods like meat, butter and eggs, while eating more processed foods high in sugar and refined carbohydrates. Even though there was little evidence at the time, the low-fat diet has actually been thoroughly studied in the past few years and decades. It was put to the test in the biggest controlled trial in nutrition history, the Women’s Health Initiative. In this study, 48,835 postmenopausal women were split into two groups. One group ate a low-fat diet (with the whole grains and all that) while the other group continued to eat “normally.” After a period of 7.5-8 years, the low-fat group weighed only 0.4 kg (1 lb) less than the control group and there was no difference in the rate of heart disease or cancer between groups (3, 4, 5, 6). Other huge studies also found no advantages for the low-fat diet (7, 8, 9). But it doesn’t end there, unfortunately… the low-fat diet recommended by most nutrition organizations is not only ineffective, it may even be downright harmful. In multiple human studies, the low-fat diet has actually made some important risk factors worse, raising triglycerides, lowering HDL (the good) cholesterol and making the LDL particles smaller (10, 11, 12, 13). Despite miserable results in the studies, many nutritionists all over the world continue to recommend the low-fat diet that is hurting more people than it helps. Bottom Line: There is no evidence that low-fat diets have any benefits. They do...

Read More

Why You Should Avoid Gluten

Check back soon! My complete article on gluten and why some folks must avoid it and everyone else just should will be posted soon.

Read More
Dump the Fast Food
Jun08

Dump the Fast Food

Scary fact: about 50 million people eat at McDonald’s every day. If you’re following me on Instagram or Facebook, there’s a really good chance you’ve already made the decision to stop eating junk, especially FAST FOODS, because you know that eating too much of this stuff is considered to be a leading cause of obesity, hypertension, and heart disease in the US. If you haven’t yet given up fast food, consider this your WAKE-UP CALL! And how about your family? Your kids, spouse, brothers, sisters, parents? Are they eating the same healthy foods as you? If not, why not? The reason I became a weightloss, exercise and nutrition coach was because I learned SO MUCH in the process of turning my own life around that I felt it would be selfish not to PAY IT FORWARD and use that knowledge to help others…as many “others” as possible! I would strongly encourage you to do the same…at a minimum with everyone in your household, and if so inspired, as an independent Team Triumph/Team Beachbody Coach (comment here or message me on FB at fb/brittweberfitness for details) helping hundreds or even thousands of others lead healthier, more connected lives. To put it succinctly, here are three of my top reasons why fast food is bad for you and your family: Fast food contain more calories. Large portion size and high fat content are the main reasons. Look at the calorie content of any fast food “meal” (typically 800 or more) to what an average person SHOULD be consuming (300 – 500 calories if you’re eating 5 meals a day) Fast food contains more unhealthy, saturated and trans fats. Want to wreck your cholesterol and increase your risk for heart attack, stroke and peripheral vascular diseases? Eat this stuff Fast foods are high in sodium. Taking in too much salt is bad for the body. It can cause high blood pressure, obesity, and osteoporosis among other...

Read More

Protected: Coach’s Essential “Diet” Rules

Please click here to access this document: Coach Essential Diet Rules. If you need the password, please contact Coach Britt at coach@teamtriumphnation.com

Read More
Rip Esselstyn on Plant Based Nutrition
Dec10

Rip Esselstyn on Plant Based Nutrition

One of the funniest, most informative presentations I have seen in a long time on the benefits of plant-based nutrition. I’ve seen Forks Over Knives (see my review from September 2011) featuring to his father, Dr. Caldwell Esselstyn’s (and others) work. GREAT film if you haven’t seen in.       Rip is a REAL guy giving some great REAL LIFE information....

Read More