The Wonder LESS Food: Bread

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This wonderful fluffy food has been around for over 30,000 years. We love to eat it with peanut butter and jelly, grill it with cheese slices in between, and during the summer roast it over the fire with pie filling … Continue reading

What are you Really Dipping in to?

pic for blogWe all know that French fries, pretzels, carrots, sandwiches, etc. all taste better dipped and lathered in your favorite sauce. Ketchup, mayo, honey mustard, ranch: they all are so delicious but have you ever thought that maybe those small additions to your meals are causing a set-back? Condiments are packed with lots of fat, sugar, and calories. It’s time to swap the bad and find new ways to still enjoy your favorite foods!

Let’s start with KETCHUP. One of the most popular American condiments but don’t let the “tomato” part fool you. Studies have found that about one-fourth of a bottle of ketchup is pure sugar. So not only do the French fries pack on the pounds, but adding a simple side of ketchup racks up those calories even more. Something to try in place of delicious ketchup is tomato hot-sauce, tomato vinaigrette, or even a big slice of tomato on your favorite sandwich! If you are desperate for something that resembles ketchup a little more, try this homemade, healthier option… Homemade Ketchup

Next up, MAYONNAISE. One of the worst condiments you could possible consume. Just one tablespoon of mayo has around 90 calories and 10 grams of fat. That 10 grams of fat is about 15% of your daily intake of fat. Is that really worth it for just ONE tablespoon. Even the “light” versions are just as bad. Sure they say “less fat” but where that fat is reduced, extra sugar is added. So really, you are just swapping bad for worse. Try making your own mayo using Greek yogurt, lemon juice, and your favorite spices. Like this recipe…. Greek Yogurt Mayo

Want a salad…with some RANCH? Ranch is popular on salads, but the newest favorites are breadsticks, chicken wings, pizza, and I won’t lie, one of my favorites is French fries. Did you know that just 2 oz. of ranch dressing is equal to 10% of your daily calorie intake on a 2,000 calorie diet? Now be honest with yourself, do you only really eat a 2 oz. serving? Exactly! The easiest thing to remember is just staying away from creamy dressings. Vinaigrettes or mustard is one of the easiest swaps you can make. If you still are dying for that creamy Ranch flavor though, try this delicious homemade version! It really is a smarter and MORE delicious swap….. Homemade Ranch

Last but not least, BARBECUE. This is my absolute favorite. As Americans, we put it on everything and it comes it a million different flavors and varieties that you really can’t get sick of it. Do you know what dipping your chicken into barbecue is similar to? Dipping your chicken into liquid sugar! It is loaded with the same amount of sugar as ketchup, but ALSO has high carbohydrate content. Add that to your lean chicken and you might as well just eat it deep fried! Instead of your Sweet Baby Rays sauce or Masterpiece BBQ, try mixing some soy sauce with a little stevia for that sweet yet tangy kick! You can also try one of these homemade recipes that have fewer calories, but double the flavor….. Paleo BBQ Sauces

I am not encouraging you to cut out condiments all together! Just try to think a little more about what else ketchup, mayo, ranch, barbecue, etc. adds to your favorite foods other than just flavor!

“Always remember that it doesn’t matter how slow you go, as long as you keep on going”

~Kenzi Weidman

The ugly truth: Carbohydrates

Carbs PhotoBy: Abbey Bowen

I can’t even count how many times I’ve heard someone say they cut carbs out of their diet to get healthier, but I’ve also heard people talk about how good they are for you.  So, this got me thinking. Which one is it? Are carbohydrates good or bad?

According to WebMD.com, the answer is both! Similar to the tiny angel and devil we see on cartoons shoulders, carbs are separated by the “good” and the “bad.”

Here are some examples:

  • Good carbs include whole grains, beans, vegetables and fruit.
    • Carbs are usually considered good when they are coupled with high fiber content
  • Bad carbs are the product of refinement and processing, which take the majority of the good nutrients out of the grain. This includes foods like white rice and white bread

Another difference to note is between simple and complex carbohydrates:

  • Simple carbohydrates are single, also known as monosaccharides, and double-chained sugars, also known as disaccharides.
    • They are recognizable because they usually end with “-ose.” Fructose, glucose, sucrose and lactose are the primary examples.
    • These sugars are usually added to low-fat foods to give them flavor. (They are also usually void of nutrition)
  • Complex carbohydrates are many chains of simple sugars joined together, known as oligosaccharides and polysaccharides.
    • They include starch and fiber. Foods that contain complex carbs include grains, bread, pasta, beans, potatoes, corn and other vegetables.

To sum all this up, carbohydrates are BOTH good and bad. Good carbs contain complex sugars that can be found in fruits, veggies, grains and legumes. Bad carbs contain a simpler composition of sugars and are found in the words ending in “-ose” that we are usually told to stay away from.

I hope this clears up the whole “good vs. bad carbs” debate that I know has been eating away at your soul for years. I know I feel a WHOLE lot better about the WHOLE thing, and I am going to continue enjoying the good carbohydrates I know and love, like those WHOLE grains 🙂

~Remember, you have to learn to love yourself before you can truly love someone else~
Abbey :]