Today I have six more vegetarian foods NOT to eat, especially if you wish to lose weight. Whether you’re a vegetarian or vegan or whether you’re looking for steel-solid muscle mass or to lose stubborn fat, the nutrition info below will dramatically transform your healthy, energy, complexion and physique.
I have attached (soon-t0-be-famous) Kardena Pauza’s next six foods not to eat and want to get at least another 100 comments below. Please tell me which food you plan on not putting into your grocery cart next time.
Kardena and I in Orange County, California a few weeks ago
5. 100 Calorie Snack Packs
If you are trying to lose weight, I’m sure you want to feel great and have energy along your journey to a healthy leaner energized you! What you eat has a direct effect on how you feel. Snacking on high nutrient foods helps you sustain higher energy throughout the day, unlike these 100 calorie snack packs.
Food corporations have been marketing 100 calorie snacks hard in the last couple of years. But remember: ingredients are very important, not just their calorie count!
Just because a food is low in calories does not mean it is healthier for you or makes it ok to eat since it’s a smaller portion.
If calories were all that mattered, what would happen if all your calories came from sugar? Your body would break down, get sick, and basically stop functioning.
Many of these 100 calorie snacks have zero-to-no nutrition value, no fiber, very little protein or vitamins, and lots of high fructose corn syrup, hydrogenated oils, refined flour, sugar, sodium, carbohydrates and artificial flavor.
And be careful, because recent studies have shown that the package barrier is not enough to stop people from eating 2, 3, or 4 packages in a sitting!
You may be satisfying an immediate craving but your body is paying for it. You pay way too much for these little snacks to get zero nutrition. And if you want to be money conscience, beware! These pre packaged treats are typically 3-4 times more expensive than buying the regular size box.
Hostess, Nabisco, Kettle, Nestle, and Breyers snack packs. Heck, even Girl Scouts have 100 calorie snack products available; cookies, crackers, ice cream bites, candy bars, popcorn, pudding, fruit snacks, brownie bites, etc.
That being said, there are some healthy 100 calorie snack packs available like: raw almonds, roasted peanuts, and applesauce, or you can make your own baggie of healthy tasty goodies
6. Frozen Dinners
Want to lose 5 lbs. in less than a week? Cut out high sodium foods, especially high sodium frozen dinners.
Frozen dinners have become synonymous with high-sodium meals. In my opinion, they put tons of salt in the meals to kick up the bland taste of the frozen foods.
I grew up eating frozen burritos and frozen kids meals and they tasted pretty good. I would have a burrito as my afternoon snack with some more high sodium salsa and I was a happy camper. I didn’t know this was contributing to me looking bloated and gaining weight until I was in my twenties and I figured it out.
Eating a vegetarian diet for weight loss can be challenging because many of the prepared meals on the market predominantly load up the meal with carbohydrates like rice, pasta, or potatoes. Carbohydrates from grains are so dense in calories that we only need to eat a small amount to have enough energy for the next 3-4 hours of your day.
Remember, you only need enough energy for 3-4 hours then it’s time to have another snack. Reading the nutrition label, some meals contain up to 55 grams of carbohydrates. This is too high for anyone who wants to trim down. Aim for an estimated 25-30 grams for women and around an estimated 30-40 grams for men.
Reading the nutrition label is important because the amount of sodium in frozen foods ranges from 350mg of sodium to 900mg! Now, to put this in perspective, a healthy amount of sodium a person should have in a day is 1500mg.
The average American consumes about 4,000mg per day! For example the average Chinese food dish is 1,100mg.
That’s in ONE dish!
Let’s average out how much sodium is acceptable in a meal. Divide 1,500-2,000 mg by 4 meals and you get approximately 375-500 mg per meal. If you are exceeding an average of 1,500-2,000mg of sodium per day, your body responds by retaining water, causing high blood pressure, and a host of other health issues.
Another helpful tip, look for products that use sea salt instead of iodized salt. The body can process sea salt better and won’t cause as many health problems.
Look for meals with no more than 300-500 calories, keep your carbohydrate intake low and add more veggies or a salad to boost nutrients and to fill you up instead of going back to the carbs as fillers.
Watch out for:
- Amy’s Kitchen (some are high in carbs and sodium but they have a couple of acceptable options)
- Lean Cuisines
- Kashi (some are acceptable but read the label first)
• Pretty much most frozen entrees
7. Veggie Patties with Bun/Bread
Next, I am going to pick on veggie patties, specifically Boca Burger, Garden Burger, and Morningstar. These are pretty good substitutes for a sandwich or burger, but the problem is the total carbohydrates and sodium content.
Looking at the Boca Burgers and Morningstar patties, the total carbohydrates for 1 patty is around 10 grams, which is pretty good; however, the sodium content is between 300-500mg per serving. The sodium gets pretty high so you have to be careful not to exceed your total sodium for the day if you eat one of these patties.
For all the women-do not eat two slices of bread with the patty, only one slice to stay within your total carbs for that meal. Add a nice big salad with your veggie patty to give you a more balanced meal.
For guys-two slices of bread is ok with this particular patty. Remember, given the amount of sodium and carbs in one patty, one patty probably won’t satisfy your hunger, but eating two patties will bring your sodium intake sky high! You will balloon up after this meal! Add a nice big salad with your veggie patty to give you a more balanced meal.
Most of the Garden Burgers have a higher amount of carbohydrates per patty so be careful when eating ONE with bread. One of the main ingredients along with soy is rice, that’s why there are more carbs.
Making your own patties at home is a better option that would taste great (hopefully), would be healthier for you, and save you money. Make a big batch of your favorite patties and store some in the freezer for when you are short on time.
I know everyone has busy lives so making your own patties seems like a daunting task, but if you take some time to make them it will take less time overall.
This way there’s no rushing to go out to lunch, drive to a restaurant, fight for parking, stand inline, buy food, eat, and rush back to work. Makes me tired just thinking about it!
Instead, you get to sit outside in the sunshine or on the grass and enjoy your hour of peace. You will actually have extra time and you will have to find something to do on your lunch break! Call a friend you haven’t talked to in a while and say hello.
8. So called Healthy Wheat Bread
You already know that white bread should not even be an option when you are grocery shopping, right? After all, in the process of making white bread, more than 30 vitamins, minerals, and nutrients are eliminated, including vitamin E, vitamin B, protein, and fiber, and only 5 nutrients are fortified back in to the final product.
Most folks know that white bread should be avoided, but don’t know the truth about so-called, “Healthy Wheat Bread”.
Many of my clients tell me proudly that they eat wheat bread. However, after asking them several questions about their bread, I often discover that they are basically eating white bread that has been colored brown. Here are the questions I ask them:
1. “Does your bread have chunks of grains in it? Not just on the top crust but throughout the bread?” Usually the answer is no.
2. “Is it doughy? Can you take it and wad it into a ball?” Answer is yes.
3. “If you put water on the bread does it turn into a big blob of dough?” Answer is yes.
The answers usually tell me that they bought white bread “pretending” to be wheat bread.
What do I mean by “brown white bread”?
Wheat bread (brown white bread) means that bread companies use wheat grains to make the flour for the bread. Bread can be made from lots of different flours, including rye, barley, millet, oat, etc. So just because it’s made with wheat flour doesn’t mean much.
Nowadays, most of the breads on the market are made from wheat and after they strip the germ and fiber from the starch of the grain, they combine only the starchy flour with some minor 5 fortified vitamins which they just stripped out of the bread in the refining process, then they add brown food coloring.
The refining process takes out the healthy oils so the bread can sit on the store shelves longer. Food coloring could be from caramel or molasses to make light colored bread look brown.
The problem here is that once the fiber is stripped away, it becomes a high glycemic food meaning the body breaks down the flour to blood sugar very quickly giving you a shot of sugar which your body will store as fat by way of several processes!
There are a couple of ingredients to watch out for in bread.
And these 2 ingredients have been repetitive throughout my special report and those are hydrogenated oil and high fructose corn syrup. At least 90% of the breads at conventional grocery stores contain both of these ingredients. Do NOT buy them.
If you are going to eat bread, choose whole grain chunky chewy bread. Don’t believe the front packaging so read the ingredients list to give you the down and dirty real answers you need to make your decision.
The best way to know is when you look at a slice of the bread, make sure it’s completely chunky, and not smooth fine flour. This type of bread digests slower because of the germ shell and fiber content so it is a time released energy source. This means it is a low glycemic food-this is what you want!
Helpful Tip: Put your bread in the refrigerator or freezer to keep longer since it doesn’t have the highly processed preservatives.
9. Sugary Smoothies
Let’s talk about tasty smoothies and discover the truth about Juice it Up, Jamba Juice, Smoothie King, or whatever your local smoothie shop is called.
Smoothie shops are another out-of-control calorie and sugar crazed vegetarian food. So many people go to their local smoothie shop to get a “healthy” breakfast or lunch, but if you buy a 32oz fruit smoothie of any kind, it will have the same amount of sugar as if you ate 3-4 snickers bars in one sitting!
You’re looking at roughly 100 grams of sugar-this is staggering to your belly!
The sugar in smoothies is NOT all fruit sugar, but also high-fructose corn syrup in sorbets and sherbets and fruit juices enriched with sugar.
Along with the high sugar content, some of the fruit used in the smoothies is shipped to the store as pulp which means it has gone through some processing and has begun to oxidize, diminishing the nutrient value.
What would you add to your nutritious smoothie in the morning if you were to make it yourself? Would you add sorbet to your shake? Isn’t sorbet a dessert we eat once in a while after a well balanced meal? Well, that’s what 90% of these smoothie shops use in their drinks. You have to read all the ingredients before ordering.
And now let’s talk about your smoothie order at Jamba Juice. Most people go for at least the 24oz smoothie. (Let’s face it, who orders a small 16oz smoothie?) The 24oz gives you approximately 50-80 grams of sugar!
The craziest smoothie they have is the Cold Buster. A Cold Buster smoothie implies it will help you get over a cold, but it contains an outrageous 94 grams of sugar! I can tell you this should be called the Cold and Fat Feeder not Cold Buster!
Only knowledge gives you the ability to make better choices and to be more responsible for your health, so ask questions before ordering at these places so you can make healthier choices for yourself. Remember, they want your business so they are usually willing to modify a smoothie for you.
Healthy Tip: Make a smoothie with only protein powder, frozen fruit, a little juice and ice. That’s it! No added sorbet…your modified smoothie will have a more natural flavor and won’t taste like you’re sucking down straight sugar syrup.
10. Frightful Facts about your Favorite Fruit Juices!
Buyer beware! Just because there’s a nutrition-oriented statement on a package (like “contains whole grain,” “excellent source of calcium,” “fat-free,” “100% juice” or “25% less sugar”) doesn’t mean it doesn’t contain a shocking amount of sugar.
So there you have it. Thanks a lot Kardena!
Now it’s your turn to share what food you plan to eliminate from your grocery cart next time you shop to take a positive action towards more energy, better complexion, a cleaner body and sexier physique.
I’ll go first… (comments section below)
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