Diet advice is everywhere—in the newspaper, the new government guidelines, and on the SparkPeople site. "Limit sweets, cut down on sugary foods, and decrease consumption of refined carbohydrates," it says. So, bold words like "Reduced Sugar" or "Whole Grain" catch your attention on food packages. You quickly take hold of a box of this "New and Improved" breakfast cereal as you stroll the aisles at your local grocery store.
However, experts from 5 universities reviewed the leading kid’s cereals, including these reduced sugar versions, only to discover that the calorie amount was equal to the regular high sugar variety. In fact the ONLY one that had somewhat fewer calories was General Mills Cinnamon Toast Crunch—and it only dropped by 10 calories in each serving.
"How can this be?!" you scream. Well, the manufacturers replaced the sugar with other forms of refined carbohydrates. So the manufacturers are legal in their marketing endeavors, but the calorie amount is virtually the same. Seeing is believing. Check out the nutrition labels the next time you are in the grocery store. You’ll be truly amazed…as well as deceived, frustrated and angered. So place the box back on the shelf as quickly as you grabbed it, and select a breakfast cereal based on the following SparkPeople tips:
For a fiber-rich, healthy breakfast cereal enjoy whole grain cereals like oatmeal, Cheerios, Wheaties, shredded wheat, raisin bran or Kashi.
Add sweetness with fresh, frozen, or fruit canned in its own juice. Give sliced bananas, canned peaches, frozen blueberries, or fresh strawberries a try.
Top it all off with some low-fat milk or soymilk.
If you, your spouse, or children are screaming for the sweeter stuff, first try to go half-and-half. For example, half chocolate puffs mixed with half Cheerios. The amount of sugar and flavorings is more than ample to sweeten the contents in the entire bowl. Trust me on this one—it works. My 9- and 14-year-old have no complaints with this morning ritual!
Ignore those catchy claims on the front of the box. Go straight to the nutrition facts label. Here's what to look for:
Remember the "Rule of Fives": Choose cereals with at least 5 grams of fiber per serving, and less than 5 grams of sugar.
Look for each serving to contain at least 3 grams of protein.
Read the ingredients list. The top ingredients should be "whole wheat", or "wheat bran"—not just "wheat". These whole grains are naturally low in fat, and high in fiber.
Avoid cereals that list hydrogenated oils, artificial dyes or colors, and chemical preservatives as ingredients—these have no place in a healthy
1 20 oz. package ground turkey
¼ cup oatmeal
1 cup frozen chopped spinach (defrosted and squeezed dry)
½ cup onion, finely chopped
¼ cup Parmesan cheese
2 egg whites (beaten)
2 cloves garlic, minced
½ teaspoon salt
½ teaspoon ground pepper
Directions:
Preheat oven to 400 degrees.
Combine all ingredients in a medium-size bowl.
Shape meat mixture into 12 balls and place on a non-stick baking sheet.
Bake for 10 minutes, flip and bake another 10 minutes or until browned
Happy Mother's Day
Our mothers are so precious.
My mom, Liane, is an amazing woman. She instilled the beliefs and confidence in my abilities that have allowed me to do what I have done in my life today. She raised a family of six with amazing grace and intelligence. Not to mention the fact that she had me to deal with! I believe that in it self makes her a saint.
Whether you're a mother or not, if you want to ensure you reclaim control over your body, take simple but active steps toward improving your appearance and how you feel. We have a special gift for you.
In honor of my mom, and to thank you for being a valued client we wanted to give you the most important gift we could ever give you - a gift of health. The best way we know how to do this is more coaching, accountability, support and guidance. And now you can get more of this for less, when you purchase any package you will receive $200 off.
Treat yourself to this wonderful gift of health and fitness, or you may want to give it to your mom, your daughter, or any woman who you feel will benefit from it (but we sincerely hope YOU will choose to reward yourself.)
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