What are some easy tips/tricks to eating healthy? Come share :)

Your wish is my command:

The Definitive Guide to Grains | Mark's Daily Apple

Why Grains Are Unhealthy | Mark's Daily Apple

Grains, Stress and Irritable Bowel Syndrome | Mark's Daily Apple

Is Rice Unhealthy? | Mark's Daily Apple

And all food has calories but not all food equals energy. I mean think about it...you whork down a pound of spaghetti and ice cream sundae....you should have all the energy in the world by your estimations...yet you feel like crap. And calories don't equal nutritional value as per the ice cream sundae as well.

And while brown rice may be a source of B vitamins and the like, you'll get more for your money with meat and veggies. If you input the nutritional data into one of those Fitday calculators, meat and veggies will win out nutritionally every single time.

Finally unsaturated fats do not lower cholesterol. Saturated fats do. They raise your HDL and lower your triglycerides when consumed absent of grains and sugar.

The movie Fathead is a good one to watch to learn more about this. He basically eats less than a 100g of carbs a day at McDonald's/Burger King/etc. and lowers his cholesterol, weight, and BMI. He then omits all the grains and processed sugar in his diet and lowers it even more.

Unfortunately, the USDA, American Heart Association, etc. have fed us all a bunch of bologna about what is "healthy" and what contains "nutritional value" and what lowers our cholesterol. Think about it....they make millions off their labels put on "good for you" cereals like Trix and Coco Puffs. If everyone knew the truth about grains, their millions would cease to exist because no one would buy cereal ever again.

Some books that also explain more about what I'm talking about, so you don't think I'm just a Mark's Daily Apple nut....

Why We Get Fat by Gary Taubes
Good Calories Bad Calories by Gary Taubes
Protein Power by Dr. Michael Eades

And there's a lot more....just PM me if interested.
Thanks for the effort, but I meant peer-reviewed, scientific, published evidence. PubMed home

I don't disagree that carbs aren't the best way to spend your calories (or $$), I just disagree with the way you stated it. Of course everything about eating total crap makes you feel like crap is true, but I believe everything in moderation. I also feel like crap if I can't have cake on my birthday, but I'm not going to have cake every day. I believe every food has its place, all molecules have their positive AND negative affects.

Also, not all grains are created equal. Brown rice =/= cocoa puffs. Clearly there are other factors at play (SUGAR) than just the fact that there is "grain". And those labels on food absolutely mean nada, you're completely right, they don't even have any regulations on what gets those stamps of "approval"!

However, you have it backward about saturated fats. Unsaturated fats (for example: omega-3 fatty acids which I'm sure you heard of in fish) help lower LDL (the "bad" one) levels/cholesterol/triglycerides.

Association of serum n-6 and n-3 polyunsaturated f... [Am J Clin Nutr. 2009] - PubMed result
"CONCLUSION:Serum n-6 and n-3 PUFAs are inversely associated with triglycerides across populations."

What can we expect from omega-3 fatty acids?

n-3 fatty acids reduce arterial LDL-cholesterol de... [Arterioscler Thromb Vasc Biol. 2009] - PubMed result

Cholesterol, Triglycerides, and Associated Lipopro... [Clinical Methods: The History, Physical, and Laboratory Examinations. 1990] - PubMed result

Saturated fatty acids and risk of coronary heart d... [Curr Atheroscler Rep. 2010] - PubMed result
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Last edited by aliquot; 05-01-2011 at 08:15 PM.
Well as I explained before you aren't going to find many government funded studies on this. The government a long time ago decided to only fund the studies that benefited them. This was because we had a president (can't remember which one, see movie Fathead) that promoted the Pritikin diet, which is a mostly vegetarian diet. He made it clear that he would only fund studies by scientists that proved what he wanted to hear. And from then on, that's how it has been not only because of him but because of the food lobbying groups as well (corn and wheat namely).

Here are two studies that were in the MDA articles earlier:

Nondigestible Carbohydrates and Mineral Bioavailability

BioMed Central | Full text | Agrarian diet and diseases of affluence - Do evolutionary novel dietary lectins cause leptin resistance?

And I actually was able to find two studies from your government site, but I hope you understand now why there aren't many.

Insulin-Like Activity of Concanavalin A and Wheat Germ Agglutinin

Do dietary lectins cause disease?

As for the saturated fat issue, here's Marks answer on that: Is Saturated Fat Healthy? | Mark's Daily Apple

Saturated fat doesn't raise your LDL...carbs and sugars do. Now I will completely agree with you that Omega 3's are good for you. I take four a day, however, it's not because why you say exactly. Carbs and sugars raise your LDL...but not the one the doctors are testing for. They raise your VLDL, which is the dense kind that causes artery disease. This is because of the omega 6's they contain, which is why we take fish oil, to balance out the Omega 6 ratio. A 1:1 ratio of Omega 6 and 3 is ideal. However, now we have grain fed cattle, grain fed chickens, etc. not to mention all the grain in our diet, which has skyrocketed our ratio more in favor of Omega 6, which promotes inflammation of our arteries. Therefore, we take the fish oil to undo the damage caused by the grains.
It isn't a "government funded" site. It is just a database of all the studies and research done by research labs across the country, in both university settings and privately owned laboratories (both of which get funding from various sources). I've never worked for the man and I have a paper on there (In vitro and in vivo effects of West Nile virus pr... [J Am Mosq Control Assoc. 2010] - PubMed result). The website just is a collection of all of the published, peer-reviewed journals out there to make them easily searchable. These Journals are NOT run by the government, they typically are edited and the papers reviewed simply by other scientists in the field.

You can find the same articles on places like Google scholar or Web of Knowledge - Science - Thomson Reuters. Or just go to the journal websites directly (most famous, high-impact biology ones are Nature, Science, and Cell).
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Fine, low porosity, loves protein!

Cleansing - Burt's Bees or CJ
Styling - Re:Coil and CJCQ

Last edited by aliquot; 05-02-2011 at 10:41 AM.
Join Date: Dec 2010
Posts: 187
I hope I'm not making too many threads. On my quest to eating healthy, I've found that there are several little easy tricks to eat healthier. For example:

1) Instead of having fruit juice (I'd always have a cup of juice with every meal), I cut fruit and have it right next to me whenever I crave juice
2) Cut out pop. Entirely.
3) Switch to whole wheat - so much healthier, it makes a big difference
4)Use peanut butter or olive oil instead of butter/cream cheese/animal fats
5) Replace cereal with a bowl of oatmeal, drizzled with honey for breakfast every day
6) Replace Ice cream with yogurt/frozen yogurt.
7) Replace potato chips with popcorn

Any others?
Originally Posted by wavie
If you like juice try juicing. It's yummy and super healthy and you can sneak veggies into too. Green smoothies are great too. It makes your skin glow.
Tosca Reno--eating clean, this has changed how I eat and how I look at food. She has a book with great tips and recipes too.

Eating 6 smaller meals with high proteins and veggies/fruits, it really works!

I pack my lunch bag for the day with the following foods:
-hard boiled eggs
-nuts (peanuts or almonds or pistachios--unsalted)
-fruit: raspberries, grapes, banana, apple or whatever is in season
-veggies: sugar snap pea pods, carrots, peppers, tomatoes

I notice at lunch time I can hardly eat that much, I eat less than half of what I used to b/c I'm full from all the good stuff. Eat every few hours--that way you regulate your metabolism and you don't get overly hungry and then overeat.
Allow yourself an induglence, small and weekly.

Oh yeah, and eat good quality calories (ones that produce energy and fuel for your body and that your body can use quickly) and also eat foods that come from the ground or are grown--stay away from anything articificial or processed. Just a rule of thumb for me. I do eat meat, but usually chicken or turkey.

This has helped me to lose 20 pounds and two sizes; plus I swim 4 times a week for about 45 min. and lift weights moderately. Working hard and rethinking your eating really works. I know it sounds cliche, but it's true!
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Last edited by discobug; 06-16-2011 at 01:46 PM.
I've been meaning to ask about the Eat Clean book. It sounds like my kind of food. It's going in my Amazon basket.
Fat does not make you fat. It's actually pretty important.
1.) Cut the GRAINS! Grains offer no nutritional value to your body. Your body is evolved over millions of years and grains didn't come into existence until about 1 year ago in the grand timeline of existence. They rob your body of precious nutrients and minerals. The fact that the government and highly prestigious schools recommend them is a sham because it's a multi-billion dollar industry...especially the corn farmers. (yes, corn is a grain so is rice)

2.) Whole unprocessed foods only
Meat/veggies/fruit/nuts/seeds/fats (butter, olive oil, coconut oil)

3.) Simpler is better. No need for fancy dishes. Butter in pan, steak in pan, eat.
Originally Posted by Fluffy01
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