Amy FriendApril 4, 2016

What can you do today to increase your energy level and get your nutrition back on track? The following are 5 foods that, you may not even be aware, are less than ideal choices. Time for some healthier options!

1. Protein bars with too much sugar – For many of us, this is our “go to” easy meal for on-the-go or when we haven’t prepared anything else in advance. There are so many options, and many of these choices may compare in nutritional value with what use to be your favorite candy bar! Beware of labeling and advertising! Look for bars with no added sugars. The grams of sugar should only come from fruits (personally, I look for this number to be under 5 grams). I also check labels to make sure there are no artificial sweeteners (sucralose is the most common) or sugar alcohols.
2. White rice – Sushi rolls and veggie bowls are commonly thought of as “health food” options, but what about the white rice? Most restaurants will substitute brown rice for white if you ask. Brown rice, unlike white rice, still has the side hull and bran. The side hulls and bran provide “natural wholeness” to the grain and are rich in proteins, thiamine, calcium, magnesium, fiber, and potassium. Quinoa is another amazing grain that is high in protein and makes a great substitute for white rice.
3. Drinks with too much sugar – While we all need to drink plenty of water throughout the day, there are times when you’re craving something different. Be aware of the calories and sugars that can easily and quickly be consumed from a glass. Look for unsweetened herbal teas without chemical additives. Read the labels. One of my cold favorites is RUNA organic guayusa tea (unsweetened guava). One of my warm favorites is tea with fresh lemon and turmeric.
4. Salad dressings – It’s easy to think we are eating healthy when we have a big bowl of greens with lot of veggies, but then it’s all too easy to pour on the salad dressing. What exactly is in that salad dressing? Again, read the ingredients and nutritional information on the label. In most “low fat” salad dressings, they are just replacing the fat with sugar. Anything to get to the consumer’s taste buds! A better choice is balsamic vinegar and olive oil and measuring the amount. Another option is freshly squeezed lemon juice and pepper.
5. Fruit juice – Don’t be fooled by “100% juice”. While this may be true, it takes several oranges to make one 6-ounce glass of OJ, and when you drink this juice you are consuming calories from those oranges without the natural fruit fibers that fill you up. This causes a blood sugar spike. When the body can’t recognize when it’s full, you end up eating more.

What is one small dietary change that you can make today? For more great nutrition tips, become a Stronger Total Being member at www.2bere-u.com, and visit the Stronger Nutrition Page.

Amy