Everyone knows olive oil is great for your health and a staple of the Mediterranean diet. But even though it's now found in most kitchens, it's still steeped in mystery and confusion. Read on for some of the biggest mistakes people make with olive oil, and how to use it correctly.
YOU BUY THE "LIGHT" VERSION TO SAVE CALORIES
All olive oils have roughly the same amount of calories and fat (about 120 calories and 14g fat per tablespoon). "Light" refers to the color and flavor of this oil, which is highly refined to make it more neutral than other types of olive oil.
YOU'RE AFRAID TO COOK WITH THE EXTRA-VIRGIN STUFF
It's true that extra virgin olive oil has a lower smoke point than other types of olive oil and some other fats--that is, the temperature where oil begins to smoke and impart an unpleasant odor and flavor (peanut oil is 450 degrees F and grapeseed is 445 degrees F, for example). Extra virgin olive oil has a smoke point around 410 degrees F, according to The Science of Good Food, so it's perfectly safe for sauteing at medium temperatures. Extra virgin is the purest form of olive oil, and contains the most health supportive oleic acid so there's no need to use it only for salad dressing.
YOU TOSS ANY THAT TASTES SLIGHTLY BITTER
Don't toss that oil just yet: it may not have gone bad. A slightly bitter taste can indicate the presence of antioxidants, according to researchers at the University of California, Davis, Olive Center. With a fresh extra virgin olive oil, you should taste, well, olives, and some grassy or fruity notes.
YOU KEEP IT RIGHT NEXT TO THE STOVE
Nothing will make your olive oil go rancid quicker than heat and light. Look for olive oil in a dark-colored glass or tin container and store it in a cool spot, away from sunlight.
YOU STOCK UP WHEN YOU SEE A GREAT DEAL
Unless you'll use it all quickly, it's better to buy olive oil in smaller quantities. Ideally you want to use it up within about 6 weeks.
YOU USE THE 'FRIDGE TEST" TO SEE IF YOURS IS HIGH QUALITY
Sorry, but no. After a 2013 episode of the Dr. Oz Show, in
which he claimed you can test to see how pure your olive oil is by refrigerating it (if it solidifies in the fridge, it's pure), UC Davis researchers put the fridge test to the test, and it flunked. That is, i an olive oil turns to a solid at lower temperatures, it doesn't mean it's of higher quality.
The best way to ensure you oil is good quality? Look for seals on the bottle from the USDA Quality Monitoring Program, the North American Olive Oil Association, the California Olive Oil Council, or the extra Virgin Alliance.
When it comes to dieting, most of us have the basics down pat. Brownies, cakes, coolies, fast food, greasy chips and anything fried are foods that must be avoided. However, there are many sneaky foods that are thought to be healthy, but actually have the potential to derail your diet faster than a Big Mac. These tricky foods are often deemed as diet friendly and healthy alternatives to junk food favorites. Curious about which foods to look out for? Here are 8 foods with healthy reputations that aren't nutritious as you think.
1. Turkey Burgers
Many people believe that a burger made with turkey contains less calories and fat than one made from ground beef. But often, turkey burgers, especially those ordered in restaurants, are made form dark meat and turkey skin, meaning they're high in saturated fat and calories, per Today. In its absolute worst form, turkey burgers can be made entirely from dark skin, giving it an alarmingly high fat content.
Wraps are often marketed as a healthier version of a sandwich. In reality, a sandwich is usually a more diet-friendly option. Cosmopolitan writes that if you were to roll out a wrap, it could be up to 1 foot across and contain up to 300 calories. The surface area of a wrap is much bigger than two slices of bread, meaning there's more mayo and fatty dressings slathered on it.
3. Dried Fruits and Nuts
Many people who are health-conscience munch on dried fruit and nuts, which are both quite high in calories. Marie Claire writes that when fruit is dried, there is less water, causing sugar to become more dense. This means that dried fruit has a lot more calories and carbs than fresh fruit. According to Livestrong, one-half cup of dried apples, apricots, and raisins has double the calories and at least twice the carbs compared to one cup of fresh fruit. Nuts are also high in calories. As much as 80 percent of a nut is fat, and while most of it is healthy, good-for-you fat, it still packs a lot of caries, er Mayo Clinic. This certainly doesn't mean you should start eating chips and crackers instead. Rather, make sure you practice portion control when you're snacking on either of these foods. And whenever possible, choose fresh fruit rather than its dried counterpart.
4. Reduced-Fat Peanut Butter
In theory, reduced fat peanut butter sounds like it should be healthier alternative to regular peanut butter. But it has nearly as many versions, in addition to added sugars, more sodium, and partially hydrogenated oils, which are unhealthy fats that can raise you LDL, says Prevention. Reduced fat peanut butter also contains maltodextrin, a carbohydrate filler that provides no nutritional benefits. Stick with all-natural peanut butter instead. "All-natural peanut butter allows you to reap the heart-healthy fat benefit without the added carbohydrates, and sodium," Tanya Zuckerbrot, MS, RD, author of The Miracle Carb Diet; Make Fat and Calories Disappear--with Food.
Tofu is often thought to be a healthy alternative to meat. While plain tofu is certainly a better choice than most meats, any people do eat it by itself because it is pretty plain tasting. It's often loaded with other flavor boosting ingredients, turning this high protein; and calcium filled food dish that's packed with sodium, calories, saturated fat, and sugar, per Cosmopolitan.
This is especially prevalent when ordering tofu at restaurants. Often, they will coat their tofu dishes with rich, calorie packed sauces and sometimes even deep fry it to give it a better texture. In this case, you're much better off ordering fish or some type of lean meat. If you're cooking with tofu you can make sure you're not transforming it into an unhealthy meal by enhancing its flavor with nutritious, good for you ingredients. Also, you can get the best flavor out of your tofu by getting most of the water out before cooking it, writes Woman's Day.
6. Butter Substitutes
Dieters have heard repeatedly that butter is bad and should be avoided at all costs. Butter isn't the real bad guy, though. It's butter substitutes such as margarine, that can be detrimental to any diet. According to SkinnyMom, margarine, shortenings, and spreads contain bad for you ingredients including trans fats and free radicals, both of which have been linked to obesity, liver disease, cancer, and diabetes.
You're much better off sticking to good old fashioned butter. It does have saturated fat, but there are some benefits as well. SkinnyMom writes that when butter comes from grass fed cows, it is rich in conjugated linoleic acid, a group of chemicals found in dairy products that help to fight cancer and aid in weight loss.
Many believe that sipping smoothies is healthier than guzzling coffee drinks and juices. Despite its healthy ingredients, such as milk and fruit, a smoothies is typically packed with calories and can be loaded with 4 times the daily limit of sugar, according to Marie Claire. In fact, ordering from a smoothie shop is one of the worst things you can do for your diet.
WebMD writes that a smoothie can have 80 grams of sugar, 350 calories or more, very
little protein, and no fresh fruit. Smoothie shops will use a fresh concentrate instead, and have been known to include sorbet, ice cream, and sweeteners, creating something similar to a a milkshake. if you've got to have your smoothie fix, get the smallest size, and ask for fresh fruit. low-fat yogurt, milk, or protein powder to ensure you're getting plenty of protein and nutrients.
8. Rice Milk
Rice milk is one of the many milk alternatives that is marketed as a nutritious option. But unless it's fortified, rice milk is just fluid from rice that's naturally high in carbohydrates and low in protein and calcium, according to Prevention. In other words, there are hardly any nutritional benefits in a glass of rice milk. As long as you don't have a dairy allergy, you're better off drinking fat-free organic cow's milk.
"It's far superior from a nutritional point of view because it's loaded with calcium, potassium, vitamin A, vitamin D, vitamin B12, riboflavin, and magnesium", Bethany Thayer, RD, director of the Center for Health Promotion and Disease Prevention at the Henry Ford Health System in Detroit, compare, 8 ounces of fat-free organic milk contains 83 calories and 0.2 grams of fat, while 8 ounces of rice milk had 120 calories and 2 grams of fat. If you need a dairy replacement, soy and almond milk are both healthy options.
Join us in giving to those in need!
November 17th through November 26th - all new patients who bring 4 or more non-perishable food items to our office will receive a FREE initial chiropractic visit! ($95 Value)
All food items collected will be donated to the Denver Rescue Mission.
They are in most need of the following:
macaroni and cheese mix
Please bring all donations to our Total Health Solutions office at the time of your visit:
1030 Johnson Rd., Suite 260, Golden, CO 80401
Fruits and vegetables contain carbs and sugars, and white potatoes and corn should not make up the staple in one's diet due to their high glycemic index number and lower fiber content, however, the carbs in fruits and vegetables are nothing to be feared. If anything, they're something to be appreciated.
When the body goes without carbs for too long, it causes many metabolic imbalances and can lead to intense cravings, fatigue, anxiety, and more. That doesn't mean you need to load up on bread and processed carbs, though. By adding more fruits and vegetables into your meals each day, you'll see a huge improvement in your mind and your body.
Here are some of the best fruits and vegetables to eat for their high quality carbohydrate content.
Rich in potassium, Vitamin B6, manganese, Vitamin C, and fiber, bananas can help relieve inflammation, nausea, stomach ulcers, depression, and anxiety. One banana also contains less digestible carbohydrates than on piece of wheat bread. Ripe bananas are usually easier to digest than the starchier yellow one, but yellow bananas have less of a glycemic impact than ripe. Plus bananas help improve gut bacteria since they contain large amounts of probiotics. If you don't like ripe bananas, don't just throw them away. Freeze them for smoothies or use them to make your favorite banana recipes.
Broccoli contains roughly three grams of fiber and three grams of sugar per serving for only 50 calories a cup and three grams of protein, along with large amounts of Vitamin B6 and calcium. Broccoli is best digested when steamed until it's soft enough to chew without being crisp. You can even add frozen broccoli to a smoothie if you don't enjoy eating broccoli whole. You'll never taste it when combined with some fruit and it makes your smoothies especially rich and thick!
Apples are one of the best sources of carbs you can eat since thy contain large amounts of pectin (a fiber that keeps you fuller longer), Vitamin C, and potassium. They're also rich in natural sugars that digest more slowly than those found in processed foods and faux "healthy" foods such as granola bars. Apples can even prevent weight gain, especially in the abdominal area.
These delicious, juicy fruits have a high satiety factor. Pears offer a large dose of potassium, Vitamin C, Magnesium, and fiber. They can also aid in cleansing the digestive tract and are on of the most alkaline fruits to eat.
No one should ever deny themselves a serving of leafy greens since these are one of the best sources of carbohydrates to eat (though they're actually very low in carbohydrates overall). Leafy greens provide balance and satiety to the body. They also help relieve stress and fatigue due to high levels of magnesium and B vitamins. Optimize your diet by including at least three cups of leafy greens such a spinach, chard, kale, romaine, arugula, turnip greens, collards, and mustard greens into your meal.
Carrots are full of fiber and natural sources of glucose that help give you energy and keep you full. Their high Vitamin A (beta-carotene) content and is also excellent for your heart and helps your skin stay clear.
Technically a member of the squash family, sweet potatoes are an excellent source of Vitamin C, magnesium, Vitamin B6 and fiber. They're the perfect alternative to the white potato if you avoid potatoes. They can help you lose weight because they're low on the glycemic index and actually help prevent sugar cravings.
Figs are one of the best sources of vegan calcium you can eat, along with fiber and natural sources of glucose to fuel your brain and body. Figs are also known as an ancient aphrodisiac and can help improve your mood and sense of well-being. They're also helpful to women since they help remove harmful estrogens from the body and contain less fructose (fruit sugar that may cause digestive problems) than dates. Dried figs such as Black Mission figs are also one of the best sources of antioxidants and fiber of all dried fruits.
Berries are low on the glycemic index and full of properties that nourish your heart, mind, and body. They also help relieve abdominal bloating due to their high fiber and potassium content. No matter what berry you choose, you're sure to get a large dose of antioxidants into your diet. Choose from raspberries, blueberries, blackberries, mulberries, acai berries, goji berries, strawberries, camu camu berries, and maqui berries.
All forms of squash such as zucchini, yellow squash, acorn, butternut, kabocha, turban, pumpkin, and other winter squashes are powerful sources of alkalizing nutrients. Their high potassium and water content is excellent for hydrating the body and preventing bloat. They can also help relieve anxiety due to high amounts of magnesium, Vitamin C, Vitamin B6. You can grill zucchini and yellow squash or steam them if you don't enjoy them raw. For winter and hard squashes, keep things easy and just bake them whole. To do this, place a whole squash on a baking pan and turn the oven to 375. Bake for 50 minutes, remove and cut open with a fork to cool. Then you can remove the seeds.
Other great fruits and veggies with high fiber and or water content to include in your diet are:
* Green Beans
Ever wonder why your energy level takes such a nose dive in the afternoon? Your favorite breakfast, lunch or snack foods may be to blame. Dawn Napoli, R.D., says certain foods are big energy sappers, See your favorite foods are on the list of the biggest culprits.
"High-magnesium foods like banana, pumpkin seeds, and halibut can make you tired," Napoli said. "This mineral is actually a muscle relaxant, so it's great before bed but could affect your energy during the day."
If you're choosing carbs with a high glycemic index (like white bread and white rice) instead of those with whole grains (like whole-wheat bread and brown rice), then you're not getting the key elements that keep you feeling strong and satiated.
"HIgh-glycemic carbs don't have a lot of fiber, so they break down quickly, and you don't get that steady stream of energy like you do with the whole grains," said Napoli.
The high fat content of red meat like steaks and hamburgers could leave you feeling drowsy.
"It takes a lot of energy to break these down, so all your body's energy is going to be focused on that," said Napoli, who suggests opting for salmon instead. "Something with omega-3's should give you a pick-me-up since omega-3 fatty acids are proven to help the brain function and focus."
Research has shown that cherries and tart cherry juice work well as an aid because they are high in melatonin.
"Cherries will actually help regulate sleep, so it's great as an aid but may be poor as a midday snack," said Napoli.
They're still a great thing to nosh on, especially if you're trying to lose weight (the pits make you slow down while you're eating). However, you might want to save cherries for a bedtime snack.
Having high-sugar sweet treats after lunch can put you in a food coma faster than you can say "yum."
"The amount of sugar going into your body releases insulin, which frees up too much of the amino acid tryptophan in the brain, which will make you sleepy, "said Napoli. "You get that rush, and then that crash."
Skip the after-lunch pastry, and wait to indulge until a time when it won't be a huge deal if you start dragging.
While this one seems counter-intuitive, Napoli says caffeine-rich drinks like coffee and tea might be causing your tiredness.
They give you a quick burst of alertness for maybe an hour or an hour and a half but eventually cause you to crash and burn when the caffeine wears off," she said. "I tend to tell my clients to stick to 200 to 300 milligrams of caffeine per day, but drink it in small doses over a longer period of time--maybe until noon. It'll keep you going until around 2 p.m. so you're not wired by the time you get home a night." Napoli also said the best morning energy fix is breakfast, not just java. It's the meal that lets you literally 'break the fast" you experience at nighttime, and thus it helps power you up for the day. She suggested trying to pack in nutrients with a mix of whole grains with fiber, lean protein, and some fruit.
"And if you can get a dairy product in there, even better," said Napoli. "That combination will help give you lasting energy for the day."