Yesterday, I posted a rather hotly debated blog post – breaking down the costs of unhealthy vs. healthy eating. Today, I thought it would be beneficial to look at some of the “hidden” costs of being unhealthy.
First, it’s important to look at some of the things we buy when we’re not necessarily looking out for our best eating habits. These aren’t necessarily foods – they are expenses we didn’t expect, as Drew started to realize what being overweight really entailed.
Items we bought when Drew was unhealthy that we don’t buy when we’re healthy:
Creams and powders to help with his chaffing= approximately $10 a month
Lotions to try and curb stretch marks (he’d hate that I put this in there)= approximately $20 a month
All the soda & energy drinks as explained yesterday= approximately $30-$50 a month
A LOT more fast food and eating out as explained above going over $130 above what we’d normally spend.
It got me thinking about some of the costs that not even Drew had to take on (since his stage of being overweight was limited to his 1-year journey). But when you start examining how being unhealthy can affect your pocket book in other ways, the numbers start piling up. Here are some possible additional expenses:
Doctor’s bills would most likely increase. Someone would have to pay their deductible and co-payments along with higher insurance premiums. Because Dr. Willey offered to sponsor Drew through his journey and paid for his lab work and doctor bills, we’re not able to gauge and give accurate figures as to what someone may spend on their doctor bills, but I know that if Drew had to pay for all his visits and lab/blood work it was actually a couple THOUSAND dollars…YIKES!!!
Before Drew started this journey he hadn’t needed to go to a doctor in 6 years.
Also, the doctors wanted Drew to go on blood pressure medication (but he didn’t). If he would have, then that would be an additional co-payment cost for his medicine and we’re not sure on what that cost would be. We assume many people that have health problems caused from being overweight may be spending quite a bit on medications and doctor visits.
Then again, it’s not all just cost when you’re unhealthy. There are some costs that we deal with in our efforts to live a healthy lifestyle: These are two that come to mind:
$30 monthly membership at a gym
Approximately $200 monthly for supplements/vitamins (cost for a year spread over 12 months). We realize this is pretty expensive for many people and when we were both fit we spent a bit less.
When you take into account our gym membership and supplements our family does spend a little more in the healthier stage of the journey. However, if we had to pay for Drew’s medical bills there is no doubt that the cost for us would be MORE to be unhealthy then healthy. I realize many people live on a certain budget and some people say they make $75 feed their whole family for the week. I think there are ways to cut back on even the healthy grocery list to make it more affordable for those families on a budget. Some of the tips I have are:
Buy fruit that is in season (and therefore less expensive)
Buy vegetables that are in season (and therefore less expensive)
Price Match- I don’t know if your grocery store does this, but mine does. I look through the weekly ads and when I see chicken breast for example on sales per lb. I take it to my store and I load up on a ton of chicken and price match to save money and then freeze it to preserve it until I need it. Same goes for price matching produce or other products we often use.
Buy generic brands- my grocery store sells both name brands and generic brands. The generic is less expensive.
Make appropriate substitutions- if you can’t afford protein bars then don’t buy them. Buy a different healthy snack that is less expensive.
I think regardless of people’s opinions regarding my analysis for my family, it’s hard to debate that overall our health/life is much more important then the few extra dollars you’ll save eating unhealthy. I’m not saying people should go into debt or go broke when it’s out of their budget either, but I feel that everyone should just try to do the best they can.
Part 1 of my blog post mentioned that there are a million excuses we have to not be healthy. Hopefully, a look into our expenses shows you that being healthy isn’t impossible – even if it costs a few more bucks at the grocery store. It’s not a reason to hold yourself back, or find the healthier you.
As my husband says, “Commit to a healthier you, regardless of your circumstance”.
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Sunday, 5 February 2017
Saturday, 4 February 2017
Cost of Eating Healthy vs. Unhealthy Part 1
Weight loss (or the attempt) is a funny thing. There are a million reasons why you should lose the weight, compounded by a million and one excuses as to why you can’t. And one of those chief “excuses” is money…or the cost of being healthy.
It is a common belief that it costs more money to be healthy. Organic, natural foods clearly cost more, so if you want to live a healthy lifestyle, you better have a healthy bank account. I was a believer in this. I thought we spent quite a bit of money being healthy (prior to the journey). But Drew’s journey gave me the opportunity to test my own theory, because I’d get to experience both sides of the equation.
In this two-part blog post, we get to compare the cost of being unhealthy with the cost of being healthy, along with some tips on how to stretch the savings even more.
This is a blog post I’ve been preparing and actually excited to write for months now. I must admit as well that I had my preconceived notions of how things would look and I am really surprised at the outcome (this is one of the only times I will openly admit that “I was wrong! Don’t tell my husband though)!
When Drew decided to start this journey and become unhealthy one of the many things that ran into my mind was the budget (which I oversee). I was certain we would save pounds (pardon the pun) of money eating unhealthy and in a weird way was excited to put some extra cash into savings. So I sat down and spent a couple hours charting the amount we spent per month during his Fit2Fat stage and then I started again November 5th to keep track of our expenses for food (groceries and eating out).
I realize this post will be a bit controversial. There are a TON of variables to consider here when comparing costs:
• Where someone shops / The brand someone uses / The type of unhealthy or healthy food someone eats / and so on…
That being said, the figures I’m posting are based on my husband and me. We shopped at the same grocery store during his Fit2Fat stage as we do now in the Fat2Fit stage. For our family this is how it broke down.
In June 2011 we spent $522 that month on groceries (which is also about the average we spent every month. Some months we spent a bit more, some a bit less). We (and I’d like to point out by “we” I really mean DREW on this one) spent a whopping $219 on Fast Food/Eating Out. This gives us a total of $741 spent on Food in June 2011. Wow. I was shocked! I must admit I was surprised how much we actually spent on groceries and then of course, floored, at the costs of eating away from home. Drew would often be too lazy to make something in this part of the journey and since fast food seems so affordable, he didn’t think twice spending $5 here and there…man did it add up! Guess I should’ve crunched the numbers a lot sooner and told him to cut back! Now that isn’t only fast food, it is also eating out at restaurants that gave us that figure. He wanted to eat out in general more often in this stage and each time getting a soda and a dessert easily increases the bill when at a restaurant!
Here is a look at one of the week’s grocery bill showing what I bought and the cost during this stage of the journey:
1 bag of hamburger buns= $1.25 / 1 large container of Beef Patties= $7.98 / 2 boxes of Frozen Corndogs (@ $5.48 each) = $10.96 / 1 bag of sugar= $2.78 / 2 boxes Macaroni and Cheese (@ $1.50 each) = $3.00 / 1 container of shortening= $3.58 / 1 jar of peanut butter= $2.77 / 1 small crown of broccoli = $.66 / 2 zucchinis= $1.49 / 1 red pepper= $1.78 / 1 container meat marinade= $2.00 / 1 bag of string cheese= $3.46 / 2 cans of turkey chili (@$.92 each) = @1.84 / 2 containers of vanilla soy milk (@$3.28 each) = $6.56 / 2 bags of Doritos (@ $2.50 each) =$5.00 / 1 bag of Tostitos= $2.98 / 1lb Turkey= $2.18 / 1 jar salsa= $1.98 / 2 bags of Cinnamon Toast Crunch (@$4.78 each) = $9.56 / 2 cans of spaghetti sauce (@ $.98 each) = $1.96 / 2 boxes of pasta (@.1.12 each) = $2.24 / 3 ramen noodle packets (@$.28 each) = $.84 / 1 can of cooking spray= $1.82 / 2 2 liters of Mt. Dew (@$1.25 each) = $2.50 / 1 2 liter of Coke=$1.25 / 10 plastic bottles of soda (20 oz. size to take on the go) (@$.89 each) = $8.90 / 1 bunch of bananas= $1.25 / 1 watermelon=$3.88 / 1 cake mix in a box= $1.88 / 2 loaves of white bread (@$1.00 each) = $2.00 / 2 cans of an Energy Drink (@$1.00 each) = $2.00 / 1 container Swiss cake rolls= $1.00 / 1 box of protein bars= $5.48 / 1 container chicken breast= $5.98 / 1 container of butter= $2.24 / 1 stick of cream cheese=$1.72 / 1 bag of almonds= $5.98 / 1 package salad=$2.98 / 1 jar of nutella= $3.28:
Total=$130.99
(Again, this is for one week of groceries during the Fit2Fat stage for our family)
Some weeks I spent a little more, some a little less but the total for a month as mentioned was $522.
Recap June 2011:
• $522 on Groceries + $219 on Fast Food/Eating Out = Total $741 on Food
Now to the fun part. I already knew approximately how much I spent per month on groceries during the fit stage since this was the “norm” for our family before the journey and I budgeted accordingly. What I did to break it down and be more specific is I took this past week’s grocery list that we had created (WEEK 7) and I went down and priced out each item. Again, based on the brand and where you shop your prices will probably vary:
2 boxes of Protein Bars= $5.78 x 2= $11.56 / 1 container Peanut Butter= $3.26 / 1 packet Celery Sticks= $1.98 / 1 container of Strawberries= $2.98 / 6 pepper (4 yellow & red@ $1.67 each and 2 @ .67 each)= $8.02 / 1 bag carrots= $1.48 / 9 bananas= $2.35 / 1 Package Fajita Meat = $5.88 / Chicken Breast $2.99 per lb x 5 lbs= $14.95 / 1 container Egg Whites= $4.74 / 2 containers of Unsweetened Almond Milk= $3.18 each= $6.36 / 1 container of cashews= $5.74 / 1 package naturally sweetened lemonade packets= $2.78 / 1 package almonds= $5.98 / 2 bags of green beans= $2.44 / 4 onions= $2.40 / 1 container spinach= $3.98 / 1 container mixed green salad= $3.98 / 1 large container mushrooms= $1.78 / 1 head of Cauliflower= $2.12 / 2 avocadoes= $1.48 / 1 dozen eggs= $1.98 / 1 lb fresh turkey lunch meat at the deli= $5.98 / 1 container Raspberries= $2.48 / 1 container of Blueberries= $2.98 / 1 zucchini= $.56 / 4 apples= $2.35 / 1 bunch of asparagus= $2.98 / 2 grapefruit= $.96 / 1 bunch of cilantro= $.44 / 2 bags of Salmon Filets (each bag has 4 pieces for a total of 8 pieces)= $9.88 / 1 container Mayo w/ Olive Oil= $2.50 / 1 container of Sea Salt= $.98 / 1 Low Fat/Calorie Salad Dressing= $1.98 / 1 Jar of Salsa= $1.98 / 1 container spicy seasoning= $2.28 /
1 clover of garlic= $.99 / 1 Package Beef Jerky= $5.98 / 1 zero calorie butter spray= $2.28 / 1 loaf wheat bread= $3.98 / 1 package low-carb tortillas= $3.08 / 1 can of cooking spray= $1.98 / 2 cans of tuna= $1.96 / 1 container Greek Yogurt= $1.98:
Total= $158.78
X 4 (weeks in a month)= $635
So using the above list we spent about $635 on groceries eating healthy in a month’s time. This is actually a bit high because many of the items we don’t buy every week such as seasonings, condiments (like mayo), etc. But I feel comfortable saying about $635 for my family on a monthly basis eating healthy.
During this time period, we spent approximately $20 a week on eating out. This is mostly because during Drew’s fit stage he packs his lunch in a mini cooler when he goes up to Idaho to work instead of stopping at a fast food place. This saves us money. Total spent on eating out for us was $80. So the total amount we spent on food was $715. Wow- less than in June?!! I was shocked.
Recap November 20th-December 20th 2011:
• $635 on Groceries + $80 on Eating Out = Total $715 on Food
I will do a follow up blog tomorrow to outline a few more expenses during the overweight stage aside from food, and also to be fair a few extra expenses we have when healthy that we don’t have being unhealthy. Along with this, I’ll list some tips to keep your grocery bill down and help those to eat healthy even on a tighter budget.
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It is a common belief that it costs more money to be healthy. Organic, natural foods clearly cost more, so if you want to live a healthy lifestyle, you better have a healthy bank account. I was a believer in this. I thought we spent quite a bit of money being healthy (prior to the journey). But Drew’s journey gave me the opportunity to test my own theory, because I’d get to experience both sides of the equation.In this two-part blog post, we get to compare the cost of being unhealthy with the cost of being healthy, along with some tips on how to stretch the savings even more.
This is a blog post I’ve been preparing and actually excited to write for months now. I must admit as well that I had my preconceived notions of how things would look and I am really surprised at the outcome (this is one of the only times I will openly admit that “I was wrong! Don’t tell my husband though)!
When Drew decided to start this journey and become unhealthy one of the many things that ran into my mind was the budget (which I oversee). I was certain we would save pounds (pardon the pun) of money eating unhealthy and in a weird way was excited to put some extra cash into savings. So I sat down and spent a couple hours charting the amount we spent per month during his Fit2Fat stage and then I started again November 5th to keep track of our expenses for food (groceries and eating out).
I realize this post will be a bit controversial. There are a TON of variables to consider here when comparing costs:
• Where someone shops / The brand someone uses / The type of unhealthy or healthy food someone eats / and so on…
That being said, the figures I’m posting are based on my husband and me. We shopped at the same grocery store during his Fit2Fat stage as we do now in the Fat2Fit stage. For our family this is how it broke down.
In June 2011 we spent $522 that month on groceries (which is also about the average we spent every month. Some months we spent a bit more, some a bit less). We (and I’d like to point out by “we” I really mean DREW on this one) spent a whopping $219 on Fast Food/Eating Out. This gives us a total of $741 spent on Food in June 2011. Wow. I was shocked! I must admit I was surprised how much we actually spent on groceries and then of course, floored, at the costs of eating away from home. Drew would often be too lazy to make something in this part of the journey and since fast food seems so affordable, he didn’t think twice spending $5 here and there…man did it add up! Guess I should’ve crunched the numbers a lot sooner and told him to cut back! Now that isn’t only fast food, it is also eating out at restaurants that gave us that figure. He wanted to eat out in general more often in this stage and each time getting a soda and a dessert easily increases the bill when at a restaurant!
Here is a look at one of the week’s grocery bill showing what I bought and the cost during this stage of the journey:
1 bag of hamburger buns= $1.25 / 1 large container of Beef Patties= $7.98 / 2 boxes of Frozen Corndogs (@ $5.48 each) = $10.96 / 1 bag of sugar= $2.78 / 2 boxes Macaroni and Cheese (@ $1.50 each) = $3.00 / 1 container of shortening= $3.58 / 1 jar of peanut butter= $2.77 / 1 small crown of broccoli = $.66 / 2 zucchinis= $1.49 / 1 red pepper= $1.78 / 1 container meat marinade= $2.00 / 1 bag of string cheese= $3.46 / 2 cans of turkey chili (@$.92 each) = @1.84 / 2 containers of vanilla soy milk (@$3.28 each) = $6.56 / 2 bags of Doritos (@ $2.50 each) =$5.00 / 1 bag of Tostitos= $2.98 / 1lb Turkey= $2.18 / 1 jar salsa= $1.98 / 2 bags of Cinnamon Toast Crunch (@$4.78 each) = $9.56 / 2 cans of spaghetti sauce (@ $.98 each) = $1.96 / 2 boxes of pasta (@.1.12 each) = $2.24 / 3 ramen noodle packets (@$.28 each) = $.84 / 1 can of cooking spray= $1.82 / 2 2 liters of Mt. Dew (@$1.25 each) = $2.50 / 1 2 liter of Coke=$1.25 / 10 plastic bottles of soda (20 oz. size to take on the go) (@$.89 each) = $8.90 / 1 bunch of bananas= $1.25 / 1 watermelon=$3.88 / 1 cake mix in a box= $1.88 / 2 loaves of white bread (@$1.00 each) = $2.00 / 2 cans of an Energy Drink (@$1.00 each) = $2.00 / 1 container Swiss cake rolls= $1.00 / 1 box of protein bars= $5.48 / 1 container chicken breast= $5.98 / 1 container of butter= $2.24 / 1 stick of cream cheese=$1.72 / 1 bag of almonds= $5.98 / 1 package salad=$2.98 / 1 jar of nutella= $3.28:
Total=$130.99
(Again, this is for one week of groceries during the Fit2Fat stage for our family)
Some weeks I spent a little more, some a little less but the total for a month as mentioned was $522.
Recap June 2011:
• $522 on Groceries + $219 on Fast Food/Eating Out = Total $741 on Food
Now to the fun part. I already knew approximately how much I spent per month on groceries during the fit stage since this was the “norm” for our family before the journey and I budgeted accordingly. What I did to break it down and be more specific is I took this past week’s grocery list that we had created (WEEK 7) and I went down and priced out each item. Again, based on the brand and where you shop your prices will probably vary:
2 boxes of Protein Bars= $5.78 x 2= $11.56 / 1 container Peanut Butter= $3.26 / 1 packet Celery Sticks= $1.98 / 1 container of Strawberries= $2.98 / 6 pepper (4 yellow & red@ $1.67 each and 2 @ .67 each)= $8.02 / 1 bag carrots= $1.48 / 9 bananas= $2.35 / 1 Package Fajita Meat = $5.88 / Chicken Breast $2.99 per lb x 5 lbs= $14.95 / 1 container Egg Whites= $4.74 / 2 containers of Unsweetened Almond Milk= $3.18 each= $6.36 / 1 container of cashews= $5.74 / 1 package naturally sweetened lemonade packets= $2.78 / 1 package almonds= $5.98 / 2 bags of green beans= $2.44 / 4 onions= $2.40 / 1 container spinach= $3.98 / 1 container mixed green salad= $3.98 / 1 large container mushrooms= $1.78 / 1 head of Cauliflower= $2.12 / 2 avocadoes= $1.48 / 1 dozen eggs= $1.98 / 1 lb fresh turkey lunch meat at the deli= $5.98 / 1 container Raspberries= $2.48 / 1 container of Blueberries= $2.98 / 1 zucchini= $.56 / 4 apples= $2.35 / 1 bunch of asparagus= $2.98 / 2 grapefruit= $.96 / 1 bunch of cilantro= $.44 / 2 bags of Salmon Filets (each bag has 4 pieces for a total of 8 pieces)= $9.88 / 1 container Mayo w/ Olive Oil= $2.50 / 1 container of Sea Salt= $.98 / 1 Low Fat/Calorie Salad Dressing= $1.98 / 1 Jar of Salsa= $1.98 / 1 container spicy seasoning= $2.28 /
1 clover of garlic= $.99 / 1 Package Beef Jerky= $5.98 / 1 zero calorie butter spray= $2.28 / 1 loaf wheat bread= $3.98 / 1 package low-carb tortillas= $3.08 / 1 can of cooking spray= $1.98 / 2 cans of tuna= $1.96 / 1 container Greek Yogurt= $1.98:
Total= $158.78
X 4 (weeks in a month)= $635
So using the above list we spent about $635 on groceries eating healthy in a month’s time. This is actually a bit high because many of the items we don’t buy every week such as seasonings, condiments (like mayo), etc. But I feel comfortable saying about $635 for my family on a monthly basis eating healthy.
During this time period, we spent approximately $20 a week on eating out. This is mostly because during Drew’s fit stage he packs his lunch in a mini cooler when he goes up to Idaho to work instead of stopping at a fast food place. This saves us money. Total spent on eating out for us was $80. So the total amount we spent on food was $715. Wow- less than in June?!! I was shocked.
Recap November 20th-December 20th 2011:
• $635 on Groceries + $80 on Eating Out = Total $715 on Food
I will do a follow up blog tomorrow to outline a few more expenses during the overweight stage aside from food, and also to be fair a few extra expenses we have when healthy that we don’t have being unhealthy. Along with this, I’ll list some tips to keep your grocery bill down and help those to eat healthy even on a tighter budget.
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5-Minute Butt and Thigh Workout for a Bigger Butt
Try these simple exercises to lift and tone your butt and thighs....
Friday, 3 February 2017
Sugar - A BIG Problem In Packaged Foods
Natural Health News – A shocking new analysis from Canada shows how ubiquitous added sugar is in processed and packaged foods.
The researchers analysed of over 40,000 commonly available packaged foods and beverages and found that 66% – including some infant formulas and baby food products and many so-called ‘healthier’ foods such as yogurt, juice, breakfast cereals, and snack bars – have at least one type of added sugar in their ingredients list.
“People may be surprised to learn how many packaged foods and beverages have sugars added to them, especially foods that most would consider ‘healthier,'” says Dr. Erin Hobin, a scientist in Public Health Ontario’s health promotion, chronic disease and injury prevention division and an author on the paper.”
Added sugars were highest in the expected food products such as candy, sweet bakery products and soda pop. But we also found that the majority of products frequently marketed as ‘healthy’ options, like granola bars or yogurt, also listed added sugars in their ingredients. In addition, almost half of all infant formulas and baby food we studied listed added sugars as part of their ingredients.”
Many types of sugar
Writing in the journal CMAJ Open, the researchers from Public Health Ontario (PHO) and the University of Waterloo say they searched for 30 different added sugar terms – everything from ‘sugar’ to dextrose, high-fructose corn syrup, glucose, fructose and fruit juice concentrate.
The term ‘added sugars’ was defined as all sugars added to foods by the manufacturer plus the sugars naturally present in honey, syrups and fruit juices. These naturally-occurring sugars are considered ‘added sugars’ in this study because fibre slows down the absorption of sugar, and the fibre is removed during processing (e.g., fruit juices) or is never present in these types of foods (e.g., honey).
Excluded from the analysis were fresh fruits or vegetables, fresh meat, raw ingredients (water, baking ingredients, coffee, tea, fats and oils, etc.) and non-food items (such as natural health products or nutrition and protein supplements).
Most of them ‘hidden’
The variety of names for added sugars makes them particularity difficult to spot for all but the most dedicated label readers. Hiding them in plain sight, behind an alphabet soup of different names means many of us never really know how much added sugar is in our food.
And yet, added sugars are particularly concerning because they tend to be consumed in much larger quantities than naturally-occurring sugars found in foods such as bananas or a glass of milk. Added sugars can also be added to foods and beverages that normally contain little, if any, sugars.
Eating and drinking excess amounts of sugars are associated with a variety of health problems.
A snapshot of the sugar problem
For Canadians the survey provides a baseline snapshot of the added sugars in packaged products commonly found in grocery stores. But, because many of the foods surveyed are produced by multinational corporations selling products all over the world, the study also gives an hint of what the added sugar picture looks like in other developed countries as well.
A number of health organisations including the World Health Organization, United States Dietary Guidelines Committee, the UK Scientific Advisory Committee on Nutrition, and the Heart and Stroke Foundation of Canada have all recently recommended limiting intakes of added sugars to a maximum of 5-10% of daily calories consumed. Many of us consume more than that.
“The number of products that contained added sugars was surprisingly high, particularly for beverages and baby foods,” says Dr. David Hammond, of the University of Waterloo’s School of Public Health and Health Systems and senior author on the research paper.
“At the moment, it is very difficult for consumers to identify the presence of added sugars using nutrition labels and impossible to identify amounts of added sugars in packaged foods. Health Canada recently proposed changes to nutrition labelling, which may include ‘traffic lights’ for high sugar labels on the front of packs, to help consumers to identify and avoid foods high in added sugars.”
The researchers analysed of over 40,000 commonly available packaged foods and beverages and found that 66% – including some infant formulas and baby food products and many so-called ‘healthier’ foods such as yogurt, juice, breakfast cereals, and snack bars – have at least one type of added sugar in their ingredients list.
“People may be surprised to learn how many packaged foods and beverages have sugars added to them, especially foods that most would consider ‘healthier,'” says Dr. Erin Hobin, a scientist in Public Health Ontario’s health promotion, chronic disease and injury prevention division and an author on the paper.”
Added sugars were highest in the expected food products such as candy, sweet bakery products and soda pop. But we also found that the majority of products frequently marketed as ‘healthy’ options, like granola bars or yogurt, also listed added sugars in their ingredients. In addition, almost half of all infant formulas and baby food we studied listed added sugars as part of their ingredients.”
Many types of sugar
Writing in the journal CMAJ Open, the researchers from Public Health Ontario (PHO) and the University of Waterloo say they searched for 30 different added sugar terms – everything from ‘sugar’ to dextrose, high-fructose corn syrup, glucose, fructose and fruit juice concentrate.
The term ‘added sugars’ was defined as all sugars added to foods by the manufacturer plus the sugars naturally present in honey, syrups and fruit juices. These naturally-occurring sugars are considered ‘added sugars’ in this study because fibre slows down the absorption of sugar, and the fibre is removed during processing (e.g., fruit juices) or is never present in these types of foods (e.g., honey).
Excluded from the analysis were fresh fruits or vegetables, fresh meat, raw ingredients (water, baking ingredients, coffee, tea, fats and oils, etc.) and non-food items (such as natural health products or nutrition and protein supplements).
Most of them ‘hidden’
The variety of names for added sugars makes them particularity difficult to spot for all but the most dedicated label readers. Hiding them in plain sight, behind an alphabet soup of different names means many of us never really know how much added sugar is in our food.
And yet, added sugars are particularly concerning because they tend to be consumed in much larger quantities than naturally-occurring sugars found in foods such as bananas or a glass of milk. Added sugars can also be added to foods and beverages that normally contain little, if any, sugars.
Eating and drinking excess amounts of sugars are associated with a variety of health problems.
A snapshot of the sugar problem
For Canadians the survey provides a baseline snapshot of the added sugars in packaged products commonly found in grocery stores. But, because many of the foods surveyed are produced by multinational corporations selling products all over the world, the study also gives an hint of what the added sugar picture looks like in other developed countries as well.
A number of health organisations including the World Health Organization, United States Dietary Guidelines Committee, the UK Scientific Advisory Committee on Nutrition, and the Heart and Stroke Foundation of Canada have all recently recommended limiting intakes of added sugars to a maximum of 5-10% of daily calories consumed. Many of us consume more than that.
“The number of products that contained added sugars was surprisingly high, particularly for beverages and baby foods,” says Dr. David Hammond, of the University of Waterloo’s School of Public Health and Health Systems and senior author on the research paper.
“At the moment, it is very difficult for consumers to identify the presence of added sugars using nutrition labels and impossible to identify amounts of added sugars in packaged foods. Health Canada recently proposed changes to nutrition labelling, which may include ‘traffic lights’ for high sugar labels on the front of packs, to help consumers to identify and avoid foods high in added sugars.”
Thursday, 2 February 2017
3 Reasons it is Vital for Women to Stay a Healthy Weight
The worst thing you can do for your self-esteem and confidence is to convince yourself that you are just fine to gain a few pounds. While a couple of extra pounds on an already healthy frame will not really make a difference, those few pounds can be the starting point for a downhill slope that you want to run away from and ruin your healthy weight.
To help you understand just why that is, you might want to take a few moments to reflect on the following reasons as to why it is so important to always make sure that you are getting to and staying at a healthy weight.
1. You Will Live Longer
You already know that you have a lot to live for. However, if you start to allow yourself to no longer care about your body, you will find that it is going to be a lot harder to stick around for a long time.
You want to be around for your friends, your family, your pets, your work, and for all of the future adventures that are in store for you.
2. You Will Be an Inspiration
Do you have any young girls in your family? Whether it is your own daughter, your younger cousin, or a niece, you want to be an inspiration to her. Even if you are in a slump and feel as though you could really care less about your own health at the moment – it is likely that you care a lot for the health of your young relative or friend.
By staying a healthy weight, you will be showing her:
- Goals can be achieved
- That you have to love yourself
- That you have to care for your body in order to be healthy
- That is it fun to be at a healthy weight
3. You Will Feel More Attractive
This is not to say that a woman who carries a little more weight on her is not able to feel or be attractive. However, many women find that their self-esteem is automatically affected in some way or another when they start packing on the pounds. If you want to prevent that, you will want to remain a healthy weight for as long as possible. You will look better and you will feel much more comfortable in the clothes that you like to wear.
With all of those reasons in mind, it should be easy to see why you are going to want to do your best in order to make sure that you are always staying a healthy weight.
Wednesday, 1 February 2017
12 Healthy Lunches Registered Dietitians Eat To Stay Energized
When it comes to healthy lunch recipes, registered dietitians know a thing or two—as crazy busy people, they've all got stashes of tasty, filling meal ideas that they rely on to keep them fueled all afternoon.
"Mid-day is when we need energy and nutrients the most! That’s when most of us are the busiest and most productive—at work, at school, or at home," says Jennifer O’Donnell-Giles, M.S., R.D., C.S.S.D. Remember, the brain and body require nutrients in order to function at peak levels, she explains. So whether you're in a lunch rut or are just looking for some healthier options to power you through the day, take note of these 12 go-to lunches that registered dietitian nosh on.
1. Avocado Toast With Poached Eggs
"I toast two slices of 100 percent whole-grain bread and smash ¼ of an avocado on each side. Then I top with two poached eggs and a sprinkle of pepper. Not only is the lunch delicious, but it's also packed with nutrients, such as monounsaturated fats, fiber, and protein."
— Keri Gans, M.S., R.D., author of The Small Change Diet
2. Southwestern Salad
"Toss a couple cups of romaine, carrots, cucumber, and tomatoes, then top with ¼ of an avocado. Mix a couple tablespoons of plain Greek yogurt with a couple tablespoons of salsa and some chopped fresh cilantro to make the dressing. And finish by topping with ½ cup black beans (hot or cold). I love this lunch because it is quick and easy to assemble. It’s also full of flavor and super healthy since it is packed with veggies!"
— Sarah-Jane Bedwell, R.D., L.D.N.
3. Hummus Wrap
"One of my easiest, go-to quick lunch recipes to throw together is a simple hummus wrap. Spread a generous amount of hummus on a whole-wheat wrap and add all-natural, nitrate-free deli turkey with as many veggies as possible! Paired with an ounce of nuts, like walnuts or almonds, and a piece of fresh fruit, this lunch is easy to assemble and portable. The hummus gives the wrap the perfect base and consistency so there is no need to add any type of mayonnaise, dressings, or cheese. And it keeps you full all afternoon."
— Emily Cope-Kyle, M.S., R.D. owner and consulting dietitian at EmilyKyleNutrition.com
4. Warm Veggie Bowl With Quinoa Or Sweet Potatoes
"I love eating vegetables at lunch, but don’t always want them cold in a salad. I make my version of a 'nourish bowl' by throwing in multiple colors of veggies, sliced raw sweet potatoes or cooked quinoa, cubed firm tofu (or salmon, tuna, or grilled chicken), a dollop of hummus, and some sliced avocado into a microwave-safe container. Cook for about five to seven minutes, or until all of the veggies are tender, and enjoy! Hot hummus sounds weird, but it’s pretty delicious. This lunch option is great because it’s packed with fiber, protein, healthy fats, and tons of different vitamins and minerals. It’s so versatile because you can mix and match the veggies, grains, and protein."
— Lindsey Pine, M.S., R.D., owner of Tasty Balance Nutrition
5. Easy Tasting Plate
"I love to make a snack platter—it’s quick to assemble and fun to eat. I’ll have a couple of tablespoons of hummus with veggies (like sliced mushrooms, carrot sticks, and grape tomatoes) for dipping. Then I’ll pair with fruit, such as half of a Sweet Scarlett, which is a sweeter, yet still tart grapefruit that’s in season right now. I’ll also add cheese, whole-grain crackers, and olives to my plate. The meal provides protein from the cheese and hummus, healthy fats from the olives, and fiber from the veggies and fruit."
— Amy Gorin, M.S., R.D., owner of Amy Gorin Nutrition
6. Fruit And Veggie Salad
"[I go for] a big salad with mixed greens or spinach. I like to make sure I top it with at least one fruit, one vegetable, and a protein. A good combination is strawberries, cucumbers, and nuts or sliced egg. If I'm feeling fancy, I will also add a sprinkle of goat cheese or feta. For dressing, I just drizzle balsamic vinegar, olive oil, and pepper on top. When I'm extra hungry, I will eat it with a piece of whole-grain bread or whole-grain crackers. This is a balanced meal because it includes foods from all food groups, it's low in saturated fat, and it's packed with high-antioxidant fruits and veggies."
— Heather Mason, M.S., R.D.
7. Grilled Chicken Wrap
"Place four to six ounces organic grilled chicken breast, ¼ cup baby spinach leaves, one roasted [and sliced] red pepper from a jar, and one tablespoon crumbled feta inside a wrap." (Opt for a whole-grain, high-protein wrap if you can.) "Serve cold, or if you prefer a warmed wrap, heat before eating. This wrap is a perfectly balanced meal that will provide your body with both macronutrient and micronutrient richness to power your day!"
— Jennifer O’Donnell-Giles, M.S., R.D., C.S.S.D.
8. All-In-One Salad
"My favorite lunch is an all-in-one salad. I try to hit all of the food groups (carbs, protein, and fat), plus all of the major textures, like crunchy nuts and veggies, creamy cheese or roasted vegetables, and crisp greens. The more flavor variety, the better! The more diversity I can get into my bowl, the healthier and more satisfied I feel. [I like to make] mixed greens with carrots and peppers, blue cheese, and smoked salmon."
– Kath Younger, R.D., blogger at Kath Eats Real Food
9. Spaghetti Squash With Grilled Chicken And Pesto
"Simply roast a spaghetti squash in the oven, use a fork to scrape out the cooked squash, and then combine it with grilled chicken and jarred pesto at lunch time. Bonus: it can be eaten hot or cold! This is a great option because it has healthy carbs that keep you from crashing mid-afternoon, and protein and fat from the chicken and pesto that help keep you full all afternoon."
— Kalee Lundmark, M.S., R.D., blogger at The Crowded Table
10. Lettuce Wraps
"Lettuce wraps are super easy to throw together and so delicious using just a few fresh ingredients. I love using Bibb lettuce or romaine lettuce leaves for the wrap, then adding a healthy protein source like shredded turkey, chicken, tuna, beans, or quinoa along with other colorful vegetables like carrots, bell peppers, or tomatoes. I also love adding healthy fats like hummus, light dressing, or avocado. Pickles or green olives can give the lettuce wrap a tasty punch. One of my favorite lettuce wrap combinations is: natural muffaletta olive spread with shaved turkey,
tomato, cucumber, provolone, and a dash of mustard.”
— Jenny Beth Kroplin, R.D., L.D.N., C.L.C.
11. Farro Bowl
"Combine ½ cup cooked farro, ½ can white beans (rinsed and drained), one to two cups of veggies like broccoli or roasted peppers, a teaspoon of olive oil, and a little fresh ground pepper. This is a great lunch as you get a lot of fiber, plant-based protein, healthy fat, and whole-grain carbohydrates. This meal will keep you full for hours while stabilizing your blood sugar and energy levels."
— Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics
12. Tuna Avocado Salad
"A favorite lunch, especially when I don’t have a lot of time, is a tuna avocado salad. It's a quick assembly meal packed with protein, healthy fats, vitamins, and flavor. I'll start with a can of albacore tuna and add ripe avocado instead of mayo. Depending on what I have on hand, I'll mix in chopped veggies (like red onions and celery) and sometimes chopped fruit (like apples or grapes). For seasoning, I'll add Dijon mustard, cumin, maybe dill, and salt and pepper. I'll top the tuna-avocado mixture on leafy greens and make an olive oil and balsamic vinegar dressing."
— Patricia Bannan, M.S., R.D.
Article & Image source
"Mid-day is when we need energy and nutrients the most! That’s when most of us are the busiest and most productive—at work, at school, or at home," says Jennifer O’Donnell-Giles, M.S., R.D., C.S.S.D. Remember, the brain and body require nutrients in order to function at peak levels, she explains. So whether you're in a lunch rut or are just looking for some healthier options to power you through the day, take note of these 12 go-to lunches that registered dietitian nosh on.
1. Avocado Toast With Poached Eggs"I toast two slices of 100 percent whole-grain bread and smash ¼ of an avocado on each side. Then I top with two poached eggs and a sprinkle of pepper. Not only is the lunch delicious, but it's also packed with nutrients, such as monounsaturated fats, fiber, and protein."
— Keri Gans, M.S., R.D., author of The Small Change Diet
2. Southwestern Salad
"Toss a couple cups of romaine, carrots, cucumber, and tomatoes, then top with ¼ of an avocado. Mix a couple tablespoons of plain Greek yogurt with a couple tablespoons of salsa and some chopped fresh cilantro to make the dressing. And finish by topping with ½ cup black beans (hot or cold). I love this lunch because it is quick and easy to assemble. It’s also full of flavor and super healthy since it is packed with veggies!"
— Sarah-Jane Bedwell, R.D., L.D.N.
3. Hummus Wrap
"One of my easiest, go-to quick lunch recipes to throw together is a simple hummus wrap. Spread a generous amount of hummus on a whole-wheat wrap and add all-natural, nitrate-free deli turkey with as many veggies as possible! Paired with an ounce of nuts, like walnuts or almonds, and a piece of fresh fruit, this lunch is easy to assemble and portable. The hummus gives the wrap the perfect base and consistency so there is no need to add any type of mayonnaise, dressings, or cheese. And it keeps you full all afternoon."
— Emily Cope-Kyle, M.S., R.D. owner and consulting dietitian at EmilyKyleNutrition.com
4. Warm Veggie Bowl With Quinoa Or Sweet Potatoes
"I love eating vegetables at lunch, but don’t always want them cold in a salad. I make my version of a 'nourish bowl' by throwing in multiple colors of veggies, sliced raw sweet potatoes or cooked quinoa, cubed firm tofu (or salmon, tuna, or grilled chicken), a dollop of hummus, and some sliced avocado into a microwave-safe container. Cook for about five to seven minutes, or until all of the veggies are tender, and enjoy! Hot hummus sounds weird, but it’s pretty delicious. This lunch option is great because it’s packed with fiber, protein, healthy fats, and tons of different vitamins and minerals. It’s so versatile because you can mix and match the veggies, grains, and protein."
— Lindsey Pine, M.S., R.D., owner of Tasty Balance Nutrition
5. Easy Tasting Plate
"I love to make a snack platter—it’s quick to assemble and fun to eat. I’ll have a couple of tablespoons of hummus with veggies (like sliced mushrooms, carrot sticks, and grape tomatoes) for dipping. Then I’ll pair with fruit, such as half of a Sweet Scarlett, which is a sweeter, yet still tart grapefruit that’s in season right now. I’ll also add cheese, whole-grain crackers, and olives to my plate. The meal provides protein from the cheese and hummus, healthy fats from the olives, and fiber from the veggies and fruit."
— Amy Gorin, M.S., R.D., owner of Amy Gorin Nutrition
6. Fruit And Veggie Salad
"[I go for] a big salad with mixed greens or spinach. I like to make sure I top it with at least one fruit, one vegetable, and a protein. A good combination is strawberries, cucumbers, and nuts or sliced egg. If I'm feeling fancy, I will also add a sprinkle of goat cheese or feta. For dressing, I just drizzle balsamic vinegar, olive oil, and pepper on top. When I'm extra hungry, I will eat it with a piece of whole-grain bread or whole-grain crackers. This is a balanced meal because it includes foods from all food groups, it's low in saturated fat, and it's packed with high-antioxidant fruits and veggies."
— Heather Mason, M.S., R.D.
7. Grilled Chicken Wrap"Place four to six ounces organic grilled chicken breast, ¼ cup baby spinach leaves, one roasted [and sliced] red pepper from a jar, and one tablespoon crumbled feta inside a wrap." (Opt for a whole-grain, high-protein wrap if you can.) "Serve cold, or if you prefer a warmed wrap, heat before eating. This wrap is a perfectly balanced meal that will provide your body with both macronutrient and micronutrient richness to power your day!"
— Jennifer O’Donnell-Giles, M.S., R.D., C.S.S.D.
8. All-In-One Salad
"My favorite lunch is an all-in-one salad. I try to hit all of the food groups (carbs, protein, and fat), plus all of the major textures, like crunchy nuts and veggies, creamy cheese or roasted vegetables, and crisp greens. The more flavor variety, the better! The more diversity I can get into my bowl, the healthier and more satisfied I feel. [I like to make] mixed greens with carrots and peppers, blue cheese, and smoked salmon."
– Kath Younger, R.D., blogger at Kath Eats Real Food
9. Spaghetti Squash With Grilled Chicken And Pesto
"Simply roast a spaghetti squash in the oven, use a fork to scrape out the cooked squash, and then combine it with grilled chicken and jarred pesto at lunch time. Bonus: it can be eaten hot or cold! This is a great option because it has healthy carbs that keep you from crashing mid-afternoon, and protein and fat from the chicken and pesto that help keep you full all afternoon."
— Kalee Lundmark, M.S., R.D., blogger at The Crowded Table
10. Lettuce Wraps
tomato, cucumber, provolone, and a dash of mustard.”
— Jenny Beth Kroplin, R.D., L.D.N., C.L.C.
11. Farro Bowl
"Combine ½ cup cooked farro, ½ can white beans (rinsed and drained), one to two cups of veggies like broccoli or roasted peppers, a teaspoon of olive oil, and a little fresh ground pepper. This is a great lunch as you get a lot of fiber, plant-based protein, healthy fat, and whole-grain carbohydrates. This meal will keep you full for hours while stabilizing your blood sugar and energy levels."
— Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics
12. Tuna Avocado Salad
"A favorite lunch, especially when I don’t have a lot of time, is a tuna avocado salad. It's a quick assembly meal packed with protein, healthy fats, vitamins, and flavor. I'll start with a can of albacore tuna and add ripe avocado instead of mayo. Depending on what I have on hand, I'll mix in chopped veggies (like red onions and celery) and sometimes chopped fruit (like apples or grapes). For seasoning, I'll add Dijon mustard, cumin, maybe dill, and salt and pepper. I'll top the tuna-avocado mixture on leafy greens and make an olive oil and balsamic vinegar dressing."
— Patricia Bannan, M.S., R.D.
Article & Image source
Why Wait Until Monday?
Like many of us I've been in the position on a Tuesday or a Wednesday where I miss a workout or eat a piece of cake I wasn't planning on. As the surge of guilt runs through me, I quickly brush it aside with "It's okay, I'll start again on Monday." I'm as guilty of this as everyone else, and am glad to see I’m not alone – it’s quite amusing to hear many of my friends use the same excuse, as they casually stuff an Oreo in their mouth. In fact, when you’re trying to eat healthy (or follow a diet), I think it’s written somewhere that the #1 excuse or justification is always the “I’ll wait until Monday” approach.
So you ate a piece of cake and are feeling guilty; instead of then excusing the rest of the week as a “lost cause”, instead focus on your next opportunity to make the right decision. Just do better your next meal. Logically if on Wednesday you make a bad food choice or don't exercise wouldn't it make more sense to pick up the next meal and do better and exercise the NEXT day and still have a solid week instead of putting off until Monday? Throwing away Wednesday-Sunday because a slip up on Tuesday or Wednesday isn't going to get you the results you want. Why waste away today for tomorrow? Moreover, many times, when we use the Monday excuse, we then make it “okay” to cheat, or slip into bad habits until that Monday rolls around. So not only are we holding ourselves back, we’re actually giving ourselves permission to make wrong choices for the rest of the week!
There’s a fact in this new lifestyle. We're all imperfect and there will be days that come up that are harder than most (either regarding food or workouts), but instead of sulking and reaching for the tub of Ben & Jerry's, give yourself credit for doing the best you can each day and try better the next meal instead of putting it off until "next Monday". You owe it to yourself to not put off the better you a single day longer than you have to!
To be honest when my husband asked if I was going to write this post I even said, "I'll get to it Monday". Let the irony wash over you on that one. Good thing my husband gave me that extra nudge I needed. Do the best you can each and every day. Tell your friends, your family, your co-workers. Find the extra support you need to keep you accountable EACH day and if they ever hear you say the words, "I'll start again on Monday", give them permission to slap you. Okay, maybe just remind you. Unless you’re Drew. I will always retain that right!
By Lynn Manning
My question is, why? Why do we put off our lives for "Mondays"
or "Next Week" for that matter?
There’s a fact in this new lifestyle. We're all imperfect and there will be days that come up that are harder than most (either regarding food or workouts), but instead of sulking and reaching for the tub of Ben & Jerry's, give yourself credit for doing the best you can each day and try better the next meal instead of putting it off until "next Monday". You owe it to yourself to not put off the better you a single day longer than you have to!
To be honest when my husband asked if I was going to write this post I even said, "I'll get to it Monday". Let the irony wash over you on that one. Good thing my husband gave me that extra nudge I needed. Do the best you can each and every day. Tell your friends, your family, your co-workers. Find the extra support you need to keep you accountable EACH day and if they ever hear you say the words, "I'll start again on Monday", give them permission to slap you. Okay, maybe just remind you. Unless you’re Drew. I will always retain that right!
By Lynn Manning
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