1. Dried Fruit
Drying fruit removes the water content, which shrinks the fruit by about ¾ it’s original size. This makes it extremely easy to overeat as well as decreases the amount of Vitamin C content. Also, many dried fruits are treated with sulphur dioxide to preserve their color and sometimes even sprayed with sugar. Life is sometimes stressful as a personal trainer in West Los Angeles, and you want to stress eat those sweet “healthy options,” but this ain’t one of them!
2. Anything that claims to be “natural”
Natural is a misleading term used by many companies and the FDA has no specific rules or regulations on what constitutes a food being “natural.”
EAT THIS: Labels with Free-range, Cage-free, Grass-fed, Pasture-raised, Humane (animals treated humanely)
3. Omega-3 Eggs
This is a marketing gimmick that really grinds my gears. DHA is the omega-3 you want that’s highly researched and improves many health markers (read more about the benefits HERE). It’s mostly found in oily fish. Eggs enhanced with omega-3 are made up of ALA (the other omega-3), which isn’t that thoroughly researched and does not have many health benefits.
EAT THIS: Oily fish (i.e. salmon) or supplement with krill oil (most potent form of DHA).
4. Fruit Flavored Greek Yogurt
Yogurt is digested very fast, and thus sugar enters the system just as fast. Am I convinced on the probiotic argument? Not really, unfortunately. That doesn’t mean I believe gut health is completely worthless. The protein levels are great, but we don’t know how the cow is being raised which will alter the properties. I still love greek yogurt for a desert, so if you’re going to partake, the best option is…
EAT THIS: Plain Greek Yogurt
5. Organic pineapple, corn, avocado, asparagus, sweet peas, mangoes, eggplant, cantaloupe, kiwi, cabbage, watermelon, sweet potatoes, mushroom
These all have the lowest use of pesticides, so buying these organic may not be too useful, especially when there are many economic and environmental drawbacks as well as little benefits to health from eating organic (You can read more about the Stanford study HERE).
EAT THIS: Organic foods that would otherwise be high in pesticide contamination ~ apples, celery, strawberries, peaches, spinach, nectarines, grapes, sweet bell peppers, potatoes, blueberries, lettuce, kale.
Recipe of the week:
King Prawn Satay
High in protein and low in fat. Still holds it’s meaty texture, however. Fatty foods aren’t bad for you, but for someone trying to lean out (myself) it’s a good drop in calories.
- 1 Medium Onion (cut into thick chunks)
- 4 Mushrooms (sliced)
- 250g raw King Prawns
- 1 Hand Full of Raisins
- 1 tbsp Desiccated Coconut
- 1 tbsp Coconut Oil
- 1 tsp Peanut Butter
- 1 tsp Soy Sauce
- 50g Basmati Rice (2 Servings) or Quinoa or Broccoli
- How to:
1. Prepare the vegetables and start cooking the rice 2. Place coconut oil in a wok and melt 3. Add the onion and mushroom and fry for 3 min 4. Now add the prawns and cook for 3 minutes (until pink) 5. Sprinkle over the raisins and desiccated coconut and stir for 1 min 6. Now add the peanut butter and soy sauce and mix well 7. Drain the rice and serve half with a small portion of stir fry.