Eat this, Not that!

August 4th, 2009

Found an interesting blog post today which lead me to a book called Eat This, Not That! Thousands of Simple Food Swaps that Can Save You 10, 20, 30 Pounds–or More!

What an interesting book which is now on my to-buy list!

Anyway, KMP Blog basically compiled some of the info into 129 tips…

1. Studies have found that Men who ate 2-4 servings of tomatoes/wk reduced their risk of Prostate Cancer by 26%.
2. KFC Mashed Bowl : 740 Cal, 35g. Fat, 2,350mg of sodium!! Ouch!
3. Chipotle Lovers – Stay away from that Chicken Burrito: 1,092 cal, 44g fat, 2,323mg of sodium!! Eat the burrito bowl instead.
4. I don’t know how true this is but… McDonalds opens a new restaurant every 4 hours! Wow!!
5. BK’s Mayo is one of the worst in the fast food world.
6. Eating 2 sweet potatoes every week will provide you with Beta Carotene (same thing in Carrots), which can help decrease skin cancer risk.
7. Pineapples are loaded with bromelain & papain, enzymes that help break down proteins for digestion.
8. Pineapples have anti-inflammatory properties to help you recover faster from a workout.
9. A Popeyes biscuit has 240 calories and 13g of Fat. Replace that biscuit with a side of green beans!
10. Lobsters: Good source of Phosphorus, which helps the body turn carbs & fat into energy & use proteins to repair cells & tissues.
11. Meat Lasagna: 650 cal, 37g Fat, eat an onion-rich salad to cut cholesterol after.
12. Venti White Hot Chocolate: 640cal, 28g fat, 76g sugar.
13. ….Starbucks Venti… cont…Substitute whole with Skim milk, & ask for 1 pump of syrup instead of the usual 3 or 4.
14. Subways 6inch Tuna: 530cal, 31g fat, 1,010mg sodium. You are better off eating the 6in double roast beef.
15. In salads, skip the Croutons if looking for crunch, they do nothing for your body except bloat it, eat red or yellow bell peppers for more Vitamin. C
16. For protein on salads add hard boiled eggs. For protein and fiber add 1/2 cup of canned chickpeas!
17. Try Romaine Lettuce instead of mixed greens, they are a nutritional powerhouse with tons of fiber, vitamin A & C
18. Cinnabon: 730cal, 24g fat, 49g sugar
19. When selecting a breakfast cereal make sure it has at least 3g of Fiber & less than 10g of sugar per 1 cup Serving. Plain Cheerios for example.

20. Study showed people who consumed 3 6-ounce servings of Fat-Free yogurt daily lost 81 percent more fat from their midsections.
21. One English muffin (two halves) has half as many calories as Two slices of bread.
22. The truth on egg whites: don’t fear the yolks, you are missing out on key vitamins – A, ß & ? as well as brain fueling Choline…
23. …Plus Lutein and Zeaxanthin to preserve your eyesight. Egg whites provide protein but not much else.
24. Eggo Original Syrup: 240cal, 0g Fat, 40g sugars. It is like pouring a can of coke on your pancakes.
25. Cheetos Puffs: According 2 the book Eat This, Not That, you are better off eating the Crunchy Cheetos, it has 60mg less sodium.
26. Study found those who munched on nuts high in Monounsaturated Fat felt full 90 minutes longer than those who snacked on low fat food like rice cakes.
27. Craisins: 138cal, 0.5g Fat, 30g sugars!!! Skip it!! Have Dry apricots instead…
28. Too many of the empty calories we eat comes from mindless munching and poor food choices.
29. Not all Lean Cuisine’s frozen dinners is good for you, read the label, and watch out for Sodium and fats!
30. Eggo Whole Wheat Waffles: Numbers for 2 waffles – 180cal, 6g fat, 420mg sodium, almost the same number as regular waffles…
31. Eggos but the slow-digesting carbs from the whole wheat means a longer, slower release of energy throughout the morning.
32. Cutting down salt and stick with Swiss Cheese. It has one-third the sodium of cheddar, and one-fourth the sodium of provolone.
33. Rather than ordering a foot long, double the meat on the 6in. Saves you money and 230 calories if you get a turkey sandwich.
34. Spinach & Feta Cheese Omelette is one of the most nutritious omelettes.
35. Stick with Hormel line of Deli meats, it is one of the only products produced without Nitrates, growth hormones or other chemicals.
36. Did you know: white and wheat bread both come from wheat. The only difference is that whole wheat is less refined than white bread.
37. When choosing a loaf, look for whole wheat bread that contains at least 3g of fiber per slice.

38. According to the book Eat This, Not That, here are 8 foods you should eat everyday: Spinach, Yogurt, Tomatoes, Carrots, Blueberries, Black Beans, Walnuts & Oats.
39. There are substitutes to these 8 foods…
40. Why Spinach? because it is a muscle builder rich in plant-based Omega 3s & folate, helping reduce heart disease, stroke, & Osteo. Kale is a good subs.
41. Why Yogurt? this Probiotic bacteria is beneficial to your body, it helps boost your immune system & provides protection against cancer. Make sure the label says “live and active cultures”
42. Why Tomatoes? Red tomatoes are the best, they’re packed with more Lycopene. Diet rich in Lycopene can decrease your risk of bladder, lung, prostate, skin & stomach cancer as well as the risk of coronary artery disease.
43. Why Carrots? Because they help reduced a wide range of cancers, as well as reducing the risk of asthma, and rheumatoid arthritis.
44. Why Blueberries? Full of antioxidants, they help prevent cancer, diabetes, & age-related memory changes aka “brain berry”. Rich in fiber, vitamins A&C
45. Why Black Beans? All beans are good for your heart, but black beans can boost your brain power. Full of anthocyanins – antioxidants to improve brain function.
46. Why Walnuts? Richer in heart-healthy omega-3s than Salmon, loaded with more anti-inflammatory polyphenols than Red wine, & packing half as much muscle-building proteins as chicken. Walnuts are a good Post-workout recovery snack.
47. Why Oats? Because they are PACKED with soluble fiber to lower risk of heart disease. They have 10g of proteins 2 deliver steady muscle-friendly energy.

48. When purchasing Bottled pasta sauces such as Ragu or Prego, look for sauce that have 9g of sugar or less.
49. According to Illy Coffee, a shot of Expresso has 35% less caffeine than a cup of brewed coffee.
50. Skip the Iced Coffee before your next public speaking venture: Iced and Caffeinated drinks tighten the vocal cords, as so acidic drinks like OJ. So for at least 2hrs before your next nerve-tickling event stick with liquids at room temperature.
51. Skip the whipped cream on iced coffees – a scoop of whipped cream from Starbucks adds 70cals and 7g of fat to your drink.
52. Dunkin’ Donuts Strawberry Coolatta: 290cal, 0g fat, 65g sugars
53. Hangover helpers: Gatorade – alcohol dehydrates, Gatorade rehydrates, better than water & with the salt it helps your body absorb the fluid faster.
54. Drink only light-liquor – white wine, vodka, & gin. They have fewer headache inducing congeners than dark liquor.
55. 10 saltines (crackers) washed down with 24oz of water. Salt helps retain the fluid you lose over a night of drinking.
56. 15 foods that cure: Best Skin Saver: Carrots – helps prevents skin cancer. Best colon cancer guard: Green Tea – cuts the risk in half
57. Best Blood Sugar stabilizer: Raspberries -contains anthocyanins which boost insulin production & lower blood sugar levels defense against diabetes.
58. Best heart protector: Salmon. It helps raise good HDL cholesterol levels, also omega 3s to ward off heart disease.
59. Best Breast Cancer beater: Whole-Grain Cereal - women getting at least 30g of fiber daily are half as likely 2 develop breast cancer. FiberOne.
60. Best Bone Protector: Shrimp – high in B12 it aids in bone density & crucial in the generation of new cells. Good source of Vitamin D (bone strength)
61. Best Vision Defender: Spinach or Romaine Lettuce – people who consume the most lutein ( leafy greens) are 43% less likely 2 develop vision loss.
62. Best Cavity Killer: Monterey Jack Cheese – eating less than a quarter ounce of Jack, Cheddar, Gouda or Mozzarella will boost pH levels 2 protect your teeth from cavities.
63. Best Blood Pressure Reducer: Baked Potato with skin – increasing the amountt of potassium in your diet will significantly lower your blood pressure.
64. Best Anti-Aging Elixir: Red Wine – an antioxidant in red wine called Resveratol may help extend life. Pinot Noir has the most Resveratol.
65. Best Hair Rejuvenator: Beef – Iron in the meat stimulates hair turnover & replenishment. Rich in zinc which helps guard against hair loss.
66. Best Lung Cancer fighter: Grapefruit – one a day can help you reduce your risk of developing lung cancer by up to 50%.
67. Best Cholesterol reducer: Olive Oil – antioxidants found in olives helps raise HDL (good) and lower LDL (bad) cholesterol.
68. Best Prostate Protector: Garlic – compounds in garlic has been shown to reduce the risk of prostate cancer by up to 50%.
69. Best Brain Booster: Coffee – it can help decrease your risk of developing Alzheimer’s disease by as much as 60%.
70. What to eat when you’re stressed?! 1 cup of low-fat yogurt or 2Tbsp of mixed nuts.
71. Red Bell Peppers – Vitamin C reduces the secretion of stress hormones.
72. A cup of Peppermint Tea helps you focus & boost performance. Studies found that peppermint makes drivers more alert & less anxious.
73. A handful of sesame seeds – stress hormones can deplete your body’s supply of Magnesium, reducing your stress-coping abilities, and increasing your risk of developing high blood pressure. Sesame seeds are packed w/ this mineral.
74. Don’t HAVE: can of soda – Studies found that people who drink 2 1/2 cans of soda daily are 3Xs more likely to be depressed & anxious, compared to those who drink fewer.
75. What to eat when you are sad? A spinach salad – rich in ß vitamin (feel good vitamins). A lack of ß6 can cause nervousness, irritability & even depression.
76. Tuna Sashimi or Grilled Salmon – studies found that people who eat more fish are 31% less likely to suffer from depression.
77. Have 1tbsp of ground Flaxseed daily – best source of ALA (healthy fat to improve brain functioning). Sprinkle it on salads or a shake.
78. DO NOT EAT: White Chocolate – it contains no cocoa solids, & it lacks the ability to stimulate the euphoria-inducing chemicals that reg. Chocolate does. Go for dark chocolate instead. Cacao = more happy chemicals & less sugar.
79. People who frequently eat high-fiber foods have a more positive outlook on life & are less likely to feel depressed than those who ate less fiber.

80. What to eat when u are feeling FAT?! Grilled Chicken Breast – protein in lean meats fills you up & speeds metabolism, which cuts cravings. High protein diets also help to build muscle and attack extra belly fat.
81. Eat a Graprefruit – this in addition to your regular meals can speed up weight loss. The acidity slows digestion, helping you feel full longer.
82. Eat: A small scoop of tuna salad (no bread) – eating salmon & tuna can speed up the movement of food from your stomach to your intestines.
83. Don’t EAT: Canned soup & salty snacks – Sodium binges can lead to water retention, which makes your belly feel like a beach ball.
84. Avoid belly inflation by skipping salty foods like salted nuts and chips, or Chinese food and/or Mexican food.
85. What to eat when you are running low on energy?! A handful of trail mix – raisins provide potassium which your body uses to convert sugar into energy. Nuts stock your body with magnesium, important in metabolism, nerve function, and muscle function.
86. Eat: A bowl of cereal – excellent source of thiamin & riboflavin. Both vitamins to help your body use energy efficiently.
87. Eat: A high-protein salad with vinaigrette – the oil in the dressing will help slow down digestion of protein & carbs in the salad
88. DON’T HAVE: Espresso drinks – caffeine perks you up, but all that sugar will eventually send you crashing, stick with brewed coffee.
89. DO NOT HAVE: Pancakes and Bagels
90. Need a Brain Boost?! Eat: Blueberries – remember “brain berries.” They help protect the brain from free-radical damage.
91. Drink: Coffee – the ultimate Brain Fuel. It has been shown to enhance short-term memory performance, improves attention.
92. Eat: Salmon or Mackerel – the omega-3 fatty acids found in the fish are one of the primary building blocks of brain tissue.
93. DO NOT EAT: Ice cream – it is just not a brain food. Not at all!! Maybe brain freeze but not food.
94. Women are less prone to memory loss than are men. Progesterone protects the neurotransmitters in the female brain.
95. What to eat when you want to increase metabolism?! Drink Green Tea – Catechins (antioxidant found in GT) are known to increase metabolism.
96. Eat Steak & Eggs – increasing the percentage of protein-based cals. in your diet burns 71 more cal a day.
97. Skipping meals lets your body’s calorie-burning furnace go cold…Have healthy snacks throughout the day.
98. Drink Yerba Mate tea – contains up to 90% more metabolism-boosting catechins than Green Tea. Get it from Whole Foods.
99. What to eat when you need to Sleep?! Try eating: Nonfat Popcorn – pop a bag 30mins before bedtime, the carbs will induce your body to produce serotonin.
100. Try Oatmeal with sliced banana and walnuts.
101. Eat a handful of sesame seeds – best natural source of Tryptophan, the sleep-inducing amino acid.
102. DO NOT HAVE: a glass of warm milk – the protein in milk boosts alertness.
103. Cherry juice helps you sleep as well.
104. What to eat when you need to wake up & GO?! Eat Eggs & whole wheat toast. Protein gets you going.
105. Researchers found people who ate 8 eggs for breakfast consumed 264 fewer cal the rest of the day than those who 8 bagel & cream cheese.
106. Eat Cottage Cheese topped with Berries. If you want the energy to last until lunch, Leggo the Eggo & Aunt Jemima.
107. Or you can have Two Scrambled eggs stuffed into a whole wheat pita, for long lasting energy.
108. Eat Post® Original Shredded Wheat. Cereals should contain at least 5g of fiber & no more than 5g of sugar.
109. The fiber keeps your belly full and your blood sugar levels stable. Add some strawberries, raisins or blueberries to spice it up.
110. What not to eat?! Bagel & cream cheese: 500 cals 60g of carbs 20g of fat) this is 1 of the worst ways to start your day. The carbs in the bagel & cream cheese, croissants, danish, donuts & pancakes will cause a dip in energy & spike hunger before lunchtime.
111. Did u know: waiting more than 90 minutes after waking to eat breakfast may increase your chances of obesity by nearly 50%
112. What to eat when you are under the weather?! Drink Ginseng tea, hot or iced – study shows people who took 400mg of ginseng a day had 25% fewer colds. Ginseng helps kill invading viruses by increasing the body’s production of key immune cells.
113. Under the weather?! Drink Green Tea – EGCG, chemical compound that is potent in Green Tea, has been shown to stop the adenovirus (cold bug). Pump green tea into your system at the first sign of a cold. Best brand: Tetley® Green Tea.
114. Eat Oranges – the zinc and Vitamin C helps decrease the severity and duration of your symptoms.
115. Have Olive Oil and Avocados – foods rich in healthy fats help reduce inflammation, a catalyst for migraines.
116. STAY AWAY FROM: Caffeinated & Energy drinks – caffeine interfere your sleeping schedule & insufficient sleep can lead to colds.
117. What to eat when you want to look & feel younger?! Sunflower Seeds – they have the highest natural vitamin E content, helps fight off aging. Other great sources of vitamin E include Total® cereal, Propel® Fitness Water.
118. Eat Spinach & beans… Studies show those that eat leafy greens & beans have fewer wrinkles. They help prevent/repair wear & tear.
119. Drink Red wine & Grape Juice – they provide protection from heart attack & stroke, but also keep your skin from sagging.
120. Sweet potatoes-Pigment from beta-carotene (carrots…) can build up in your skin to help prevent damage from UV rays.
121. Overexposure to the sun is one of the primary reasons men age prematurely.
122. Coffee – has been shown to retard the aging process, fight off Alzheimer’s disease, & enhance Short Term Memory.
123. What to eat to get the most out of your workout?! Eat PB & J or Pasta – the perfect post-weight training repast has about 400cal w/ 20-30g of protein to build muscle and 50-60g of carbs to repair old muscle.
124. Eat Pork Tenderloin – Lean meats are great low-calorie source of protein.
125. Eat Pineapple & Papaya loaded with enzymes that not only help break down proteins for digestion, but also help you recover after a workout.
126. Drinking Milk does a better job than water or sports drink to rehydrate the body after a workout. Why? Because it has more electrolytes & potassium.
127. Coffee – caffeine supplement after an exercise can reduce soreness more than pain relievers can.
128. Chocolate milk is 40% more effective at repairing muscles after a workout than plain milk.
129. Did You Know – after exercise, munch immediately (within 30 minutes) so your body doesn’t begin to break down muscle tissue to replenish itself.

Thank you KMP Blog for this great find!

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