The Cost Of Healthy Eating

Occasionally I can keep things to myself, but not often.

Sometimes I just have a really hard time seeing nonsense and not calling it out… especially when it involves food and nutrition.

This is made harder by the fact there are sheer volumes of nonsense involving food and nutrition in the world today.

It hurts my head.

So in today’s episode of “Are you kidding me” I want to explore this thought about a food post I’ve seen multiple times circulating Facebook. I’ve seen it in other forms, this just happens to be the current edition of it.

Ah yes. The old “they make it so hard to eat healthy because it’s expensive ” line.

Let’s not miss they are comparing a cheap carton of fries available at any fast food place to a prepped carton of fruit in grocery store. ( insert eye roll here)

I’m just gonna cut to the chase on this topic.

What you eat is your responsibility.

Really.

I’m not sure why this is often hard to grasp and far to overlooked. Every single day I’m responsible for what goes into my mouth and the foods I feed my body.

Whether it’s optimally nutritional or not, no one is stuffing food in my face but me.

I call the shots.

Why then is this food post shared around like there are victims who have to eat junk food…or let’s just say…not optimally nutritional food?

You..me…we make a choice to what we choose to eat.

We are individually responsible for our food choices. It can’t be blamed on anyone but us.

So yeah, the first step to being real with this is taking ownership of your eating and the foods you eat as well as what you buy at the store or when you eat out.

With that being said….

Let’s get to the intent of this food post.

That it’s cheaper to eat non- nutritional food over healthy food.

Like anything in this world, there are a variety of price points on lots of things, food iincluded.

I may not often buy meat out of the fancy meat counter, but it doesn’t mean I can’t buy good meat in the other areas of the meat dept. I buy lean meats that are on sale and chicken which is always reasonably priced.

I have a budget to operate in, as do most of us. You can still operate in your budget and make good food choices.

Since they use the idea of fries for 1.00 ( obviously at a fast food restaurant) and the fruit is obviously the prepped and packed kind ( you ALWAYS pay more for that service!) at a grocery store I don’t find that much of a fair comparison.

Here’s what I will compare. Our local Wendys restaurant is a fast food place but they also offer lots of healthy options.

They have value menus with those 1.00 fries for sure, but they also offer 1.00 salads too.

I love their “real” salads on the menu though. They are often a tasty mix of veggies and fruit with nice serving of protein added with grilled chicken. I skip the creamy calorie laden dressings and opt for their light choices. Water is always my standard drink.

I can’t help but note….the salads are similar in price to a burger/fry/soda combo.

So what’s the difference?

The choice I make.

I love fries. They are like…pure deliciousness.

I also understand they aren’t an optimal food choice which is why I limit them to maybe…twice a month as a treat…

I fully understand though if I walk into that fast food business and decide to order a meal with fries then I am doing it because I choose to, not because it’s a good financial move.

We need to stop using that as a reason for poor food choices.

We are individually responsible for how we choose to fed our bodies.

What about the grocery store?

Pretty much a similar strategy applies.

Really, you don’t need cokes, cookies, and cheese puffs filling up your basket.

Is that stuff cheap? Yep.

But so are canned fruits, beans, tomatoes and other veggies. Add to that lowfat yogurts, cottage cheese and lowfat puddings

Eggs are an amazing and versatile food that are economical and can be used so many ways, for meals and snacks.

Buy real cheese in brick form and cut into cubes. Opt for healthier whole grain crackers and breads. Whole grain pastas and noodles are also other healthy low cost meal choices.

I noted the store brand “wheat bread” was 2.00 but for 89 cents more I got a more nutritional bread made with several grains.

What about fresh produce?

As the photo shows in my post, they’ve used a container of prepped fruit. I see this often in the store and it can be handy. However, you do pay for that convenience….quite a bit. Therefore, I really don’t see this as a fair assessment in this food post to eating healthy not being cost effective.

I do buy some prepped items. One of those is broccoli. I buy the huge bag but it’s convenient for me to use in salads, as a snack, or to throw in a pan and roast. I don’t mind paying a bit more for the convenience.

Mostly though I buy fruits and veggies I prep myself. You can buy many of those already prepped but since we are talking about eating healthy and affordable I’ll suggest prepping your own.

And shop seasonal foods! Last year the blackberry crop was amazing and almost every other week the large cartons were like …1.48…

I seriously ate my body weight in them!

Shopping seasonal on fruits and veggies is an economical way to eat healthy.

One thing our store has started doing is bagging produce that needs to move and marking it 50% off.

Let me tell you… I troll that dept heavy now looking for those tags! I’ve also experimented with new foods because they were on sale.

You may check to see if your store offers those mark downs.

Frozen foods

I understand sometimes the fresh stuff can go bad on you. It won’t if you plan meals with it 😉

Anyway, frozen offers healthy foods, and they won’t spoil.

Corn, broccoli, mixed veggies, snap peas, black eyed peas, stir fry mix, edamame and fruits are all good frozen choices. ( I personally do not care for the green beans or cauliflower as I think they are bland and the beans are usually tough) if you can’t get fresh green beans ( the best) canned are a tastier choice.

The bottom line

I buy a variety of foods for my family. Treats are an enjoyable part of life but I also shop to buy nutritionally healthy foods too.

Buying a bag of apples or oranges is usually wthin the price range of a package of Nutter Butter cookies or Oreos.

Do both have an appropriate place? Yes.

Is one more important to a healthy lifestyle than the other? Absolutely.

Can we then suggest eating healthy is more costly than eating food that offers less nutritional benefits?

No. And why?

Because it comes back to what I started with. We are responsible for what we buy and eat. We are responsible for the food choices we make, good or not so good.

There are many, many healthy and affordable food options. We are not victims who have to eat junk food because it’s more “affordable”.

That’s the lie I’m sick of seeing circulated.

Healthy eating is quite affordable, however, you must be willing to eat that way and choose the healthier options that are available.

Tell me, do you think eating healthy is more eexpensive than eating non healthy foods? What are some of your favorite cost effective healthy foods/meals?

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Saturday Snippets

Happy Saturday boys and girls!

Today’s post is short and sweet. This past week I hit on two pretty relevant topics that impact a whole lotta people.

Did you get to read them?

The first is called Diet Disasters.

https://sassyfitnesschick.com/2019/08/21/diet-disasters/

I touched on just a couple examples of extreme diets that people resort to in an attempt to lose weight.

Most diets attempted are failed with the person eager to get back to their normal way of living. Nothing extreme or depriving ever works long term.

I constantly preach an old school approach, but only because it’s true and works.

Consistency, with small daily, healthy changes lead to a permanent lifestyle change that is long term sustainable!

The other topic I hit was our relationship with food, The Emotional Impact Of Food

https://sassyfitnesschick.com/2019/08/23/the-emotional-impact-of-food/

This generated some interesting dialogue and I appreciate the feedback.

Whether we acknowledge it or not, we all have a relationship with food

Good or bad.

I took a hard look at how we can use it to support everything from our hunger to deeper unaddressed emotional needs and other issues. Understanding why we use food to medicate us is the biggest, most important first step to achieving permanent weight loss.

Tell me, are there other topics on food/nutrition/healthy eating/weight loss you’d like to see here?

Diet Disasters

One thing that’s for certain under the sun besides taxes and death, is the fact people will always be on some kind of diet.

The diet industry takes in billions of dollars a year from people desperate and willing to try the next thing.

Unfortunately, the majority of those diets are going nowhere fast leaving their fallen victims clutching their celery sticks.

Seriously though I’ve seen the usual ones roll through this week….everything from speed supplements to starvation diets.

Can I just mention again, you really don’t have to go to extremes, be miserable, suffer, starve, and deprive yourself to lose weight and develop of change of lifestyle.

Yet some persist with this idea.

Case #1

I guess for some reason ( maybe cause I write about it ) social media thinks I want to see all kinds of over hyped diet and nutrition “supplements” in my newsfeed.

Besides being annoying, they sometimes amaze me too ( and by amaze I mean at the outright craziness of what they sell) Mostly though, my heart hurts for those who will pay cash grasping at straws in an effort to ditch weight quickly.

With just a little research I learned some of the biggest complaints with this product was high blood pressure, nervousness, racing heart and other cardiac issues.

The FDA made them remove a “questionable” ingredient and it was supposedly replaced with something “safer”.

Hmmm. Ok.

The product is mostly ingredients that act like speed in your body ( is this what they mean by ” speeding up your metabolism ??) and it also suppresses your appetite.

So you’re a nervous, jittery ball of energy running on minimal food, always thinking about when you can eat again.

Hmmmm. Sounds fun to me.

Weird newsflash but….having an appetite, our bodies telling us they are hungry, is a normal, natural thing.

Feed it.

Feed it real food, enough of it, to actually satisfy your hunger.

Our physical needs are often treated like something freakish and weird instead of normal.

Love your body, feed it nutritionally good food. When you do that, and eat enough to satisfy your hunger, you’ll be amazed at how good you feel.

Case #2

I had heard about this diet before when a friend on social media started talking about their “diet” and that they were only eating 500 calories a day.

Mainly I perked up thinking “whoa a gerbil can’t live on 500 calories a day…like….how ya gettin’ outta bed??”

This diet is extreme and he was lured into a sense of…security? Cause it was under his doctor’s care.

Wait a second.

Wait.

What the hell kinda doctor prescribes, supports, encourages, someone to be on a diet where their daily caloric intake is 500 calories and whatever random supplements?

My mind can’t get there.

I don’t care if a person has alot of weight to lose, that to me, is pure craziness.

Crazy and totally not safe.

I didn’t know to laugh or cry when I started reading up on it and exercise isn’t recommended.

Ha…really? Probably because you have to reserve your very minimal energy to keep breathing.

Ever heard of something called your BMR? ( basal metabolic rate)

I’ll tell you. It’s related to the way your body uses energy. For all of us it’s different.

Men and women in general will be different measures. Your BMR is the number of calories your body needs to have just to maintain keeping you alive.

Ya know….breathing, beating heart, to name a few.

For men its roughly 1,662 calories, and for women it’s 1,493.

This is just the basics.

It doesn’t take in you working a full day, your extra activities, as well as purposeful exercise. All of those factors change your caloric needs.

See how it can go bad fast existing on such minimal calories? And yes, you are just existing because you will be dragging without a fuel supply. No energy and mentally foggy.

Not only that, rapid weight loss will consume muscle as well as fat, further affecting your metabolism. And who wants to lose muscle mass??

Recently, I was made aware of another person doing this. Without great detail I’ll just say they dealt with lots of negative effects, and suffered physical consequences like constant hunger, agitation, dehydration, passing out, and another unexpected doctor visit.

And one more point ( I could make a lot more 🤣)

But this is a fact true to any diet, or stomach surgery, or really anything extreme.

If you don’t understand “why” you do what you do with food, if you don’t develop good “healthy behaviors” with food, if you don’t learn different strategies in the “how and why ” of your eating, you will be right back where you started.

Every single time.

Losing the weight may be fairly easy, however the mental shift takes much more time, discipline, and self awareness.

This is where so many people fail to follow through and really work on which is why there is a larger number of diet/ weight loss failures than successes.

In another post for another day, we’re gonna talk more about mental changes and self awareness to food and weight loss.

Again, I preach often, there is no “quick” way, nor should there be. Great weight gain doesnt happen in 7 days, great weight loss won’t either.

Daily, slow and steady, making good healthy choices always wins the race.

Tell me…have you ever tried any type if extreme diet? How did that turn out?

Spotlight on Tomatoes

Summer is rapidly approaching here in Texas. Last weekend we rocked the ridiculous temps over 100, and closer to 110 with the heat index.

It was so sweltering it almost took your breath away.

With the arrival of summer there are some fruits and veggies that seem to just be a part of the season.

Tomatoes top that list.

Is there anything better than a warm, vine ripened tomato sliced with some salt and pepper? I could eat more than my share 😁

So as a nod to delicious summer food I thought the tomato would be a good one for our food spotlight post.

The 411

The tomato is from the nightshade family native to South America.

Despite botanically being a fruit, it’s generally eaten and prepared like a vegetable.

Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.

They are also a great source of vitamin C, potassium, folate, and vitamin K.

Some nutrition facts

The water content of tomatoes is around 95%. The other 5% consists mainly of carbs and fiber.

Here are the nutrients in a small raw tomato:

  • Calories: 18
  • Water: 95%
  • Protein: 0.9 grams
  • Carbs: 3.9 grams
  • Sugar: 2.6 grams
  • Fiber: 1.2 grams
  • Fat: 0.2 grams

Carbs comprise 4% of raw tomatoes, which amounts to fewer than 5 grams of carbs for a medium one.

Simple sugars,such as glucose and fructose, make up almost 70% of the carb content.

Other plant compounds

The main plant compounds in tomatoes are:

  • Lycopene. A red pigment and antioxidant, lycopene has been extensively studied for its beneficial health effects.
  • Beta carotene. An antioxidant that often gives foods a yellow or orange hue, beta carotene is converted into vitamin A in your body.
  • Naringenin. Found in tomato skin, this flavonoid has been shown to to decrease inflammation protect against various diseases in mice.
  • Chlorogenic acid. A powerful antioxidant compound, chlorogenic acid may lower blood pressure in people with elevated levels.

Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns.

So now that we’ve discussed how good they are for you….

How about a few recipes? Tomatoes by themselves are perfect. I also love tossing them in some olive oil and roasting with asparagus.

Cherry tomatoes are also good in my veggie scramble for breakfast.

As mentioned earlier, they also make perfect light dishes when the days get long and warm.

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https://pin.it/7g6t56mrcvhrj4

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By the way….I made the rustic Italian cucumber and tomato salad for dinner last night…it is definitely a keeper.

Tell me, do you have any favorite tomato recipes?

Spotlight on Bananas

Have you ever heard the term “going bananas” as a bit of speech to indicate things are crazy in life?  Lately, I feel like that’s how things are, in a good way, but just trying to accomplish all I want to do in a day. I have to remind myself not ALL things must be done.. this is where lists come in handy… mental or written. Those pesky tasks need to be kept in some sort of organized order or they can make you feel, well, a little bananas 😉

If you haven’t snapped to it yet, bananas are what’s on todays food spotlight.

Random factoid first… did you know this humble fruit, botanically, is actually a berry?

Yeah, I didn’t know that either.

Whatever.

It’s tasty and makes a great pre workout snack in my belly that usually prefers no food before endurance sessions.  Bananas are a great source of carbs, water and sugars to help athletes who are working hard. Eat one before or after for those healthy benefits.

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Nothing like a banana to fuel me pre or post workout 🙂

Oh… and a quick shout out to Constantly Varied Gear for my cool new sports top. Hubby and a lot of my friends often call me a beast in regards to my athletic shenanigans so I couldn’t resist ordering it.

Check them out, Constantly Varied Gear, for cool athletic wear.

Now… those bananas… they make a great snack whenever but lets check out some more facts on them.

Health benefits

Bananas are rich in fiber and potassium. They may also help prevent asthma, high blood pressure, diabetes and cardiovascular disease when incorporated into a healthy diet.

Potassium is an important mineral as it helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells. Potassium also helps muscles to contract and nerve cells to respond. It keeps the heart beating regularly and can reduce the effect of sodium on blood pressure. Potassium may reduce the risk of kidney stones forming as people age. In turn, healthy kidneys make sure that the right amount of potassium is kept in the body. One medium sized banana contains 422 milligrams of potassium.

Bananas are naturally free of fat, cholesterol, and sodium.

Bananas provide a variety of vitamins and minerals:

  • Vitamin B6 – 0.5 mg
  • Manganese – 0.3 mg
  • Vitamin C – 9 mg
  • Dietary Fiber – 3g
  • Protein – 1 g
  • Magnesium- 34 mg
  • Folate – 25.0 mcg
  • Riboflavin – 0.1 mg
  • Niacin – 0.8 mg
  • Vitamin A – 81 IU
  • Iron 0.3 mg

Fresh bananas are available year-round. Unlike other fruits, the ripening process of bananas does not slow down after they are picked. Bananas should be stored at room temperature.

The warmer the temperature, the faster bananas will ripen. However, to slow ripening, bananas should be refrigerated. The outer peel of the banana will darken but the banana itself will stay intact longer.

To encourage faster ripening, place the banana in a brown paper bag at room temperature.

My Mom used to say bananas just got more ripe, that they didn’t really “go bad”.  I had to part ways with her on that thought watching gnats carry one off….

Not really… but to me there is a point where there is no way I’m eating that banana…. “ripe” or not.

Actually those super over ripened bananas make freaking awesome banana bread. I have one recipe that uses whole wheat flour… it’s actually the only recipe I use for banana bread ’cause it’s just… that… good.

If I don’t forget, I’ll post it in here for you 🙂

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Nothing like a crusty, well used recipe, is there??

I am super selective in how I like my bananas and I think many people are, not just weirdo me.

They have to be this perfect, just right shade of yellow. No green anywhere (gross) and it can’t be heading into a darker yellow ’cause they seem way to sweet to me then and I just really don’t enjoy them like that.

Don’t bananas have a whole lot of sugar?

Bananas are on the sweeter side compared to other fruits.  One large banana has about 120 calories and 17 grams of sugar compared to I cup of strawberries with 53 calories and 8 grams of sugar. However, in the context of watching sugar in your diet, it should be more of the refined sugars you are concerned about ( those found in soft drinks, table sugar, and other refined added sugars)  not natural occurring sugar as found in fruit. When a nutritionist might say to limit sugars in your diet, they mean added refined sugars. Eating a piece of fruit there’s no “added” sugar.

Plus some of the carbs in bananas come in the form of dietary fiber…. 3.5 grabs per large banana…. about 15% of your daily needs.

Green bananas contain a type of carb called resistant starch . (As bananas ripen, the starch turns into sugars, making the banana sweeter.) Because resistant starch isn’t easily digested, it reduces the amount of sugar released into the bloodstream, helping control blood sugar. Research also suggests that resistant starch helps maintain the balance of healthy gut microbes.

Let’s talk more about eating them….

Do you know bananas make great add in’s to baked goods for a rich moist ( cake, brownies whatever) you can substitute half the amount of oil with mashed bananas. So if you needed a cup of oil, you could do half oil and half bananas. This reduces calories and fat but still gives that full flavor.

One fun and tasty way to eat them as a cool frozen treat is to slice them, dip in dark chocolate and freeze. I can’t tell you how delicious they are. I first stumbled across them in the frozen section at store and then wondered why I was paying for something so simple to make 😛

Bananas are also great tossed in homemade smoothies, giving added texture and creaminess along with the health benefits from the banana.

Topping oatmeal, plain yogurt, or peanut butter and toast with banana slices is an excellent way to add nutrition and sweetness without added sugar.

Of course there’s the standard muffins, pie, custard, breads….  yummy….

How about a couple recipes? I thought this peanut butter banana bar looked awesome

 

In summary bananas are not only a tasty, low calorie snack that can be used in a variety of ways, they are loaded with tons of nutrients and minerals that our bodies love.

And of course, I don’t think you can go wrong with it pre or post workout for an energizing snack 🙂

Your turn now… how do you like bananas? Do you use them to cook with or just eat as is? Do you have any recipes you like using them?

 

 

Spotlight On Watermelon

Here in the south summer has arrived with the vengeance of  a mother in law that has swept in for a long staying vacation.  It means light foods, pool time, sandals or flip flops as main stay foot wear, plastic kiddie pools and blow up inflatables ( am I the only one who loves the smell of that cheap plastic and sniffs it like a dog sniffing a bone ?? haha)  shorts, and an endless tan till November.

Summer “officially” doesn’t start till Thursday but I guess no one told the weather that. We are  now in days of endless blue skies, sun, temps dancing in the high 90’s and “don’t sit on plastic furniture or you will stick to it” kinds of fun.

I really don’t like having to cook meals when it gets so warm, but my body does dig eating, so I’ve had to come to a happy balance of food, but light foods.

Todays spotlight is on one of my favorite summer treats, watermelon.

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Get a fork, I’ll share

 

Cool, sweet, refreshing and you get an arm workout lifting and tossing them into your basket, it is total win on all levels.

Sweet and healthy

Who says sweets aren’t good for you?  Check out some of it’s vitamin and mineral benefits

As far as fruits go, watermelon is one of the lowest in calories — only 46 calories per cup. That’s lower than even “low-sugar” fruits such as berries.

A cup (154 grams) of watermelon has may other nutrients as well, including these vitamins and minerals:

  • Vitamin C: 21% of the RDI
  • Vitamin A: 18% of the RDI
  • Potassium: 5% of the RDI
  • Magnesium: 4% of the RDI
  • Vitamins B1, B5 and B6: 3% of the RDI

Watermelon is also high in carotenoids, including beta-carotene and lycopene. Plus, it has citrulline, an important amino acid.

Watermelon is also loaded with anti-oxidants.

Vitamin C

Vitamin C is an antioxidant that helps prevent cell damage from free radicals. Not surprisingly, watermelon contains a hefty amount of vitamin C – 21% of the daily recommended value – that helps your immune system produce antibodies to fight disease. There’s also a 17% daily value of vitamin A, boosting eye health and preventing such diseases as macular degeneration and cataracts. The vitamin B6 content helps form red blood cells and assures your nerves will function as they should. Your body uses vitamin B6 to help break down proteins, so the more protein is consumed, the more vitamin B6 is needed. Potassium, although a relatively small amount is in watermelon, helps balance fluids in your cells. (Low potassium levels sometimes cause muscle cramps.

Carotenoids

Carotenoids are a class of plant compounds that includes alpha-carotene and beta-carotene, which your body converts to vitamin A.

Lycopene

Lycopene is a type of carotenoid that doesn’t change into vitamin A. This potent antioxidant gives a red color to plant foods such as tomatoes and watermelon, and is linked to many health benefits.

Cucurbitacin E

Cucurbitacin E is a plant compound with antioxidant and anti-inflammatory effects. Bitter melon, a relative of watermelon, contains even more cucurbitacin E.

Let’s not forget one really big important factor, watermelon is made up of 92% water so it makes a perfect fruit to help keeping you hydrated.  Also, A high water content is one of the reasons that fruits and vegetables help you feel full. The combination of water and fiber means you’re eating a good volume of food without a lot of calories.

Nutritionally, while vitamin A and C content is significant, it’s the lycopene that takes the prize for what it does for the body, which includes anti-inflammation bone health and an ability to neutralize harmful free radicals.

The nutritional break down

Nutrition Facts

Watermelon Nutrition Facts
Serving Size 1 cup, balls (154 g)
Per Serving % Daily Value*
Calories 46
Calories from Fat 2
Total Fat 0.2g 0%
Saturated Fat 0.1g 1%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.1g
Cholesterol 0mg 0%
Sodium 2mg 0%
Potassium 171.21mg 5%
Carbohydrates 11.6g 4%
Dietary Fiber 0.6g 2%
Sugars 9.5g
Protein 0.9g
Vitamin A 18% · Vitamin C 21%
Calcium 1% · Iron 2%

 

Can we eat now?

One thing about watermelon, it requires nothing fancy to eat it. Just chill, cut and serve. If it’s for a picnic it can be cut and sliced and eaten right off the rind. Although messy, it’s one of the more fun ways to eat it, just have plenty of napkins on hand.  If you’re going for a more civilized way of eating it haha, it’s cut off the rind and served in a bowl where you can use utensils to dine on it ( I prefer the outdoor method, sun in my hair and juice on my face with plenty of napkins version ’cause well, that’s what summer’s about right?)

Watermelon is a very non-fussy food which perhaps in my estimation makes it perfect for laid back summer days.

Sweet, hydrating, packed with awesome invisible vitamins and minerals that are amazing for your body and crazy low in calories, all while satisfying your sweet cravings?

I think that’s a total win.

But wait…. wait a minute….

Do you know watermelon is not actually a fruit but considered a vegetable?

SAY WHAT?

We think of watermelon as a fruit because of its sweet flavor, but watermelon is actually a vegetable. It belongs to the cucurbit family, and is related to pumpkins, cucumbers and squash.

So… there’s that. I know you’re shocked.  Fruit? Vegetable? Let’s just call it tasty.

A few fun facts on melons…..

Seedless watermelons aren’t genetically modified. They’re actually a hybrid watermelon created by crossing a watermelon with 22 chromosomes with a watermelon with 44 chromosomes. The result is a sterile watermelon. These watermelons produce immature white seeds that are perfectly safe to eat. Seedless watermelons were first created over 50 years ago.

Watermelons have been cultivated in Egypt for more than 5,000 years. Egyptians depicted watermelon in drawings on the walls of tombs and even left watermelon with their dead to nourish them as they journeyed through the underworld

Because watermelons are native to Africa, they need hot, sunny conditions to thrive. Some varieties need up to 130 warm days to ripen. Most watermelons mature in 85 to 100 days

Watermelons usually have red flesh, but some watermelons have white, yellow, orange or even green flesh

A watermelon will not grow in your belly if you eat the seeds. In fact, the seeds are actually quite nutritious with high levels of magnesium, zinc and protein. Chew the seeds before swallowing for optimum nutrition ( all the times your mom told you that story of watermelons growing in your belly, right??)

The Japanese grow square watermelon. How? They place square glass boxes around a growing fruit so it becomes square as it grows. The Japanese like them because they’re small and don’t roll around. They fit neatly in a refrigerator. The downside? These watermelon cost about $82!

And the recipe board……

You may not think of eating watermelon in other ways than it’s easy natural form. I thought I’d add a couple recipes that showcase this great summer fruit.

 

Oh, and can you go wrong with ice cream or sherbet for a cool treat? Check out this two ingredient healthy option.

 

And of course, let’s not forget cute ways you can play with this fruit….uh…vegetable?……too 😉

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A fruit shark??

 

Tell me, is watermelon an enjoyable summer fruit for you? Do you have any preferred ways of eating it or interesting recipes using it ?

Food And Dysfunctional Thinking

You don’t have to read to far, turn on the tv, or surf the web to see statements like this screaming at you…..

“Grains are bad for you!”, “Bread is bad for you”, “Dairy is bad for you”, ” Sugar is the devil and will kill you”, ” Starches are bad for you”, “Carbs are bad for you”, “Detox your body from poisons (bad foods)”, “Do a “cleanse” to help your body”, “You have to be hungry to lose weight”, “You can’t lose weight unless you cut out “these” foods” “You must only eat organic foods”, “You must eat only pricey beef or other foods” ( for the best health) “Skipping meals will help you lose weight”, “You need to do this “diet” to lose weight and be successful” “I ate to much yesterday so I need to workout really hard today to take away those calories” (as if)  “Gluten free!”  “Fat free!” …..

food good or bad
Truth.

 

 

Oh, I could go on but I won’t ’cause I want you to stay with me.

You get it. You’ve heard it.

So many times when I hear these things, I roll my eyes. I can’t help it, when I hear nonsense, it kinda just happens.

My mom used to yell at me when I did if for something she said… haha

What on earth has happened to us that we buy into and believe such dysfunctional  thinking with food and our bodies? Why are we made to feel bad or guilty for eating food and satisfying a natural hunger?  Why are we taught food is bad? Why do we believe foods are “bad”?  How do some learn to obsess over everything they eat and feel bad for it?  How do we develop this dysfunctional thinking ?

Worse yet, why do we follow along with an ideology or a certain camp of thinking, especially if it’s the current trendy thing to do, or our friends are doing it?

Sometimes, maybe we are a bit like sheep, eh?

First things first.

I want to address the fact that for some people, on a completely legit level, may have particular food allergies that necessitate removing particular foods. There are a small percentage of people who truly have celiac disease and have to live a gluten free life. Some may have experimented and realized maybe they feel better without certain foods than having them.

Real food issues that involve real health issues are important and need care and attention.

This is not what I’m addressing here.

Now that issue is settled….

Food isn’t bad for you.

Seriously. Food isn’t bad. Saying something is “bad” for you is  more disordered thinking of the world we live in and the lies we’ve bought into.

We’ve bought into feeling guilty over food. We’ve bought into thinking we should feel bad about what we eat. We’ve been taught we have to obsess over calories and most of all, there has to be a level of suffering involved with losing weight and how much food we get. We’ve been told if we eat, we’ll get fat so we learn to deprive ourselves and be miserable.

diet cycle
How dysfunctional thinking begins

 

 

Where has such wrong thinking come from?

Yes, many foods do not provide the best nutritional quality for your body. Having a soda over a glass of ice water is hardly a good nutritional choice. But if you only have one when you eat pizza and you have pizza maybe once a month, then it’s really not a big deal.

Daily sodas can pack on serious pounds fast, in that situation you need to assess, is that good for you ? Are sodas impacting your health.

Soda in and of itself isn’t “bad” used in moderation.  Not the best choice perhaps but not some evil thing.

Oh those carbs

I guess one of the comments I hate hearing is that “carbs” are bad for you.

I guess if we’re gonna split it out, let’s define those carbs.

Simple carbs that are found in those “not as nutritional food choices” would be carbs found in cakes, cookies, pastries, muffins, chips, fast foods, sodas, candy, sugared drinks, etc.

You should only consume those products minimally for optimal health.

Complex carbs, now those are a different creature. Fruits and veggies are loaded with complex carbs that are good energy sources for our bodies providing tons of vitamins and minerals which also helps protect against diseases, build cells, protect our vision. help our digestive system and major organs, fill us up for minimal calories, and so many offer anti-aging benefits as well.

Whole grains, potatoes, sweet potatoes, beans etc also offer up a dense and nutritionally packed power punch for energy.

Sadly, these carbs are often viewed as the bad and shunned. Worse yet some “diet” plans entirely remove these food groups.

Real, natural, whole food labeled as “bad”.

Oh that sugar….

if there’s one thing that’s been heavily demonized is sugar. Again, as I mentioned, there are things we need to be mindful of in our daily diets. You shouldn’t be consuming a lot of sugar. That too, will pack on pounds if you’re eating those cookies and muffins on the daily. Don’t forget your sugary drinks you might enjoy as well.

Sugar in a modest amount isn’t “bad”.  If you have a weakness for it, then it might be that you make the choice to purposefully limit or stay away from it if it cause you to stumble in your health goals or to binge.

And fat free….

speaking of sugar, it leads me to the “fat free” thought. Get rid of fat it’s “bad” for you. Don’t eat fat.

Again like the carb lies, there are good fats and “bad” fats. Ironically, the fats that are not in your best health interest are also in many of the simple carbs I listed as well.

Years ago when the fat free rage was at it’s highest point and I was beginning to navigate the waters of health I learned a sobering truth while reading a label on some “fat free” cookies.

The calorie content was ridiculous! But why?? These were fat-free.

Listen, when you remove necessary fat from baked goods, you get essentially something that tastes like a cardboard shoebox.

To sell their product it had to have some taste so they majorly upped the sugar in their “fat free” cookies.

And the people eagerly bought into it. Because  fat free certainly must mean calorie free.

I realized if I wanted two “normal” cookies, I could do so with less calories involved. But then hey, the trend was normal cookies were “bad”.

Those other things I listed….

Cleanses and detoxes are awful for your body. Those are bad. Don’t do them. They just feed our disordered thinking on food and nutrition.

Skipping meals will not help you lose weight. You WILL be hungry and think about food all the time… so it’s a bit dysfunctional to ignore your bodies physical needs.

You cannot hit the gym the next day to “work off” food and drink from the day before. You can’t “negate what you ate”.  What you can do is get back on track with your eating and do sensible exercise. Again, more disordered thinking that we could actually lose calories we sucked recklessly in the day before.

There is no diet that is some magic wand to help you lose weight. At the end of each day, you have a calorie deficit. THAT is how you lose weight. Run away if some product or diet is making wild promises. It just isn’t true.

You don’t have to eat organic or buy meats that cost you a weeks worth of pay. For many people, it is way out of their budget to do so.  I might suggest if you started eating more fruits and veggies you’d be on the road to a healthier lifestyle and wellness. Again, we’ve been conditioned to “believe” these things by a select group.

Foods that don’t fall in those categories (organic etc)  aren’t “bad” or “robbed” of nutrients.

Could I make a radical suggestion here?

If food in general isn’t “bad”, perhaps it’s our behaviors with certain foods that are “bad”.

Perhaps we lack a level of control with certain foods. Maybe the mere taste of something pushes us to eat more. There might be foods that trigger our eating.  Maybe our emotions are what cause us to indulge in things we don’t need or eat excessively. Perhaps our mouth just wants to eat even if our stomach isn’t physically hungry.

These are behavior issues we have. The food, is what’s used to support those behaviors.

Withholding food from ourselves or over indulging in food is dysfunctional thinking. We can’t medicate with or without food.

We have to get real with ourselves and know where our weak areas are.

It has been easier in the world to make food be “bad” then it is to examine issues that cause bad behaviors with food.

The bottom line

We have to change our thinking with food and how we interact with it. We have to stop thinking of it in negative ways and look at our own behaviors with it.

If you realize you may have some struggles with how you view food or the choices you make you might consider writing those things down and then setting small goals for yourself in ways to changes those behaviors or thoughts. Perhaps you might need an accountability partner, someone who you can confide in and you could walk with you and help you with those changes.

Listen, I believe eating well the majority of the time is important to living a healthy life, having energy and looking good.

I also like cake and occasionally some French fries.  I’ve grown in my understanding and relationship with food to not have any guilt connected to it. Life is to be enjoyed and sometimes it means having fries or cake or whatever may float your boat.

There are things like alcohol, processed foods, excess sugar, and high fats ( not the good kind) that not only aren’t good for your health, but contribute to your aging process as well. Again, those should all be used cautiously.

Keeping a  healthy balance in your daily nutrition not only will keep you from dysfunctional thinking about food, but will let you have your cake and eat it too.

In moderation, of course 😉

cake