Category Archives: Healthy diet
Bananas are filled with mood-boosting serotonin that improves your mood and helps you stave off depression.
They’re also great for weight loss because they are high in fiber, filled with nutrients, and they are low calorie.
Bananas are RICH in potassium. What does potassium do? It helps the body’s circulatory system efficiently deliver oxygen to the brain (important!!) – this helps to boost brain power, and help you function much better
Bananas promote BOWEL health – They help with reducing constipation and diarrhea
Bananas contain TRYPTOPHAN – a mood regulating substance that contains a level of protein that helps relax the mind so you feel happier (people suffering from depression feel better after eating bananas)
Bananas help ease menstrual pain! (for the ladies)
Bananas contain B6 which helps to regulate blood glucose levels!
Bananas can help people stop smoking!! B vitamins and other minerals they contain reduce the physical and psychological effects of nicotine withdrawal.
Bananas help to combat morning sickness – calms the nerves.
Banana peels (on the inside) help to relieve bug bites – like mosquito bites (just rub it on your bite).
Bananas help soothe ulcers – they reduce the acidity in the stomach that some foods can leave in the stomach. Since they help to neutralize acidity, they are also a great way to get rid of heartburn. They act as a natural antacid and they quickly soothe the burn.
Bananas help reduce the irritation of the digestive system by leaving a protective coating around the inner walls, making it a natural way to promote intestinal health too!
Bananas are RICH in IRON – If you are anemic, eat lots of bananas! They also help promote hemoglobin production so your blood can clot faster in case of a cut or serious injury.
Bananas can also benefit your garden. Instead of throwing the peels away, banana peels are ideal fertilizer for gardens and soils.
If you have a wart on your foot, wrapping a banana peel around your foot so that the exterior of the peel rubs against the wart will help it go away in a matter of time.
By Robert Davis,
If you’re trying to eat a heart-healthy diet, figuring out what to believe can be overwhelming. The advice we get on everything from eggs to olive oil is often confusing and maddeningly contradictory.
Ironically, this growing confusion comes at a time when scientists who study nutrition know more than ever. Too often, though, we hear about only the latest study (which may be poorly designed) or research that’s cherry-picked to support an agenda. That’s like seeing one or two pieces of a jigsaw puzzle and trying to determine what the entire picture is.
To know what the science really shows, it pays to look at all the evidence, assigning greater weight to studies that are more rigorous. In many cases, this can give us a reliable indication of what’s really good or bad. Based on a thorough review of research, here’s what’s believable — and what’s not — regarding some familiar claims about heart health.
Nuts are good for your heart
True. Once regarded as high-fat nutritional villains to be avoided at all costs, nuts are now touted as a health food that can ward off heart disease. And perhaps rightly so. Several large cohort studies (the type in which people are asked about their dietary habits and then followed for years or decades) have consistently found lower odds of heart disease and heart-related deaths among nut eaters, regardless of sex, age, location or occupation.
These findings are bolstered by results from clinical trials demonstrating that nuts lower LDL cholesterol levels, the kind associated with an increased risk of heart disease. Nuts also appear to decrease inflammation in arteries, which may contribute to heart attacks.
So which nuts are best for you? If you listen to producers of walnuts, almonds or peanuts (which, technically, aren’t nuts but legumes), each will tell you that its nut is superior because of some ingredient it contains. The truth is that it’s impossible to say which is best because no one has done a head-to-head comparison.
All nuts are relatively high in unsaturated fats, which are thought to be good for the heart. And all nuts are relatively high in calories, so it’s important to pay attention to portion sizes. About a handful a day is enough to reap health benefits. It may even promote weight loss by helping you feel full. But going nuts and overindulging can lead to extra pounds.
Oats lower cholesterol
TRUE. Oats contain a type of soluble fiber known as beta-glucan, which is also found in barley. It’s thought to lower cholesterol by binding to bile acids and removing them from the body. Bile acids are made from cholesterol, so when the body has to deploy more of its cholesterol to help replace the eliminated bile acids, there’s less of it in the blood.
The Cochrane Collaboration, an independent group that assesses the evidence for various treatments, conducted an analysis in which it pooled results from eight randomized studies involving people with elevated cholesterol and other risk factors for heart disease. Subjects assigned to eat oat cereal every day lowered their total and LDL cholesterol levels seven or eight points more than those on a diet of refined grains. The studies lasted only four to eight weeks, so we don’t know about long-term effects.
To see a benefit, you need three grams of beta-glucan a day, which you can get from 1.5 cups of cooked oatmeal, three cups of instant oatmeal or three cups of Cheerios. Unfortunately, oatmeal cookies don’t count.
Fish oil protects your heart
True. Decades ago, scientists discovered that Greenland Eskimos rarely died from heart disease despite a diet high in fat from fish. Researchers theorized that the fish fat was somehow protective, an idea that subsequent research has largely supported.
Several cohort studies show that people who regularly eat fish are less likely to die of heart disease than those who don’t eat fish. Randomized trials involving heart attack survivors have found that subjects given fish oil supplements were less likely to die of heart disease than those who didn’t take the capsules. And in a randomized study of people with high cholesterol, participants who took fish oil had fewer heart attacks and deaths from heart disease.
The key ingredients appear to be the omega-3 fatty acids EPA and DHA, which are found in most fish but especially in oily ones such as salmon, mackerel, trout, sardines and tuna. Studies suggest that these fats may help relax blood vessels, reduce blood pressure, prevent abnormal rhythms and lower blood fats known as triglycerides.
While the evidence of benefits is strong for people who have heart disease or are at high risk for it, it’s less clear whether fish oil wards off heart attacks in those at low risk. Still, it seems reasonable to follow the American Heart Association’s recommendation and eat oily fish at least twice a week. People with heart disease are advised to get twice as much, or 1,000 milligrams per day of EPA and DHA combined.
Eggs cause heart disease
False. Researchers have conducted a number of long-term cohort studies on eggs and heart disease, which have collectively followed several hundred thousand people. In general, the research has exonerated eggs: Eating up to six a week was not associated with a higher risk of cardiovascular disease (i.e. heart attacks and strokes).
So how can this be if egg yolks are high in cholesterol? Most of our cholesterol is made by the liver, which ramps up production when we eat saturated and trans fats. But cholesterol from food appears to have little impact on most people’s cholesterol levels. And in people it does affect — so- called hyper-responders — studies show there can be an increase in good (HDL) cholesterol along with the bad kind, which helps offset any increased risk. Further, dietary cholestrerol may also result in larger LDL particles, which are thought to pose less of a threat than smaller ones.
Eggs are relatively low in saturated fat, and they contain unsaturated fats, which may be beneficial. Plus, they’re a good source of protein and several vitamins and minerals. They can be a healthful and more filling alternative to high-calorie muffins, bagels and sugary cereals.
Olive oil is the most healthful oil
False. Olive oil is often singled out as an especially heart-healthy vegetable oil because it’s high in monounsaturated fat. But it’s also lower in polyunsaturated fat than other oils. Both monounsaturated and polyunsaturated fats are considered good fats that may reduce the risk of heart disease.
Which of these fats is better for us is unclear. Some research suggests that polyunsaturated fats may have an edge when it comes to lowering LDL cholesterol, while monounsaturated fats may result in higher HDL cholesterol. One analysis called it a draw, concluding that replacing saturated fat with either monounsaturated or polyunsaturated fat has an equally beneficial effect on cholesterol levels. Another found that substituting monounsaturated for saturated fat was associated with an increased risk of heart attacks, while polyunsaturated fat was linked to lower odds.
While these results aren’t necessarily an indictment of olive oil, they poke holes in the notion that its high levels of monounsaturated fat make olive oil more healthful.
Another theory is that olive oil antioxidants known as polyphenols make it more healthful than its rivals. Research suggests that virgin and extra-virgin oils, which are high in polyphenols, may be more heart-healthy than refined olive oil. But the evidence is preliminary and doesn’t shed much light on how virgin olive oils stack up against non-olive oils. The upshot is that other oils, such as canola, may be just as healthful as olive oil, possibly more so.
Coffee is bad
False. Cohort studies, which followed tens of thousands of people for many years, have found that coffee drinkers have no greater risk of heart attacks or strokes than those who abstain; indeed, they appear to have a slightly lower risk. Though coffee can temporarily increase blood pressure, there’s little evidence that it causes hypertension. Coffee drinkers appear to live just as long as abstainers, maybe even slightly longer.
One possible reason for the apparent benefits is that coffee is rich in antioxidants. Though some studies have found that as many as six cups a day are associated with benefits, that’s more than health authorities recommend because of the potential side effects of caffeine, which include insomnia, jitters and stomach upset. For many people, the biggest health risk from coffee is weight gain. Though a cup of black coffee has only two calories, that number can rise dramatically if you add cream and sugar or drink blended beverages, which can have several hundred calories.
Margarine is better than butter
Half-true. Margarine, which is made from vegetable oils, is lower in saturated fat than butter. But the process of converting those oils into solids can result in trans fats, which may be even more hazardous to the heart than the saturated kind.
Cohort studies have found that people who eat the most margarine have a higher risk of heart disease than those who use it only rarely. In other studies, researchers had subjects eat various types of spreads and then measured the effects on cholesterol levels. Compared with butter, margarine lowered LDL cholesterol, but it also reduced HDL, the good kind. The big loser in this face-off was stick margarine, which fared worse than butter. Semiliquid margarine, on the other hand, proved to have a more beneficial effect on cholesterol levels than butter.
Manufacturers have introduced some margarines that are low in saturated fat and virtually free of trans fat. That makes them a better option than butter. Still, margarine isn’t exactly a health food. Nor is butter. Your best bet is to minimize your use of both margarine and butter, going instead with healthful vegetable oils whenever possible.
Chocolate is good for your heart
Half-true. Cocoa, a main ingredient in chocolate, is high in antioxidants known as flavanols, which are also found in red wine, tea and certain fruits. Though the evidence overall is mixed, some cohort studies have linked high flavanol intake with lower rates of heart-related deaths. Generally, dark chocolate is higher than milk chocolate in flavanols.
Small, short-term experiments — many of them funded by the chocolate industry — show that chocolate (especially the dark variety) can lower blood pressure, improve blood vessel function, reduce inflammation in arteries and make blood less likely to clot. Even though it’s relatively high in saturated fat, studies show that chocolate doesn’t raise LDL cholesterol and may even lower it. One reason may be that some of the fat is a type known as stearic acid, which doesn’t adversely affect cholesterol levels.
Several European cohort studies of elderly men, middle-aged adults and heart attack survivors have linked greater chocolate and cocoa intake to lower rates of heart attacks, strokes and premature death. But since the chocolate consumed in Europe tends to contain higher levels of cocoa than the chocolate typically eaten in the United States, it’s unclear whether the findings apply to American chocolate eaters.
Many chocolate trials have fed subjects 31 / 2 ounces a day. To get that amount, you’d need to eat two or more standard-size candy bars, which add as many as 500 calories and lots of extra pounds. That’s hardly a formula for better health. Nor is consuming the large amounts of sugar that are typically added to chocolate. Look for products that list cocoa or chocolate liquor — and not sugar — as the first ingredient.
Reprinted from “Coffee Is Good for You” by Robert J. Davis, PhD, by arrangement with Perigee, a member of Penguin Group (USA) Inc. Copyright 2012 by Robert J. Davis, PhD, MPH. Davis teaches health communications at Emory Unversity’s Rollins School of Public Health.
Science can make nutrition complicated. Measure the glycemic index of this, the glycemic load of that. How much omega-6’s in this? What about omega-3’s?
While a deeper level of nutrition knowledge can certainly be useful, what we often get through the media are little bits of information that’s never paired with an overall philosophy.
It becomes especially hard when faced with nutritional science that seems to contradict itself. Eggs are a great source of protein and healthy fats. No, eggs have too much cholesterol and “bad” saturated fat. What do we do?
Enough. Here’s my philosophy: I call it the Simple Diet, because it’s simple to understand and the foods you’re eating will be in their simple, or basic, form.
This diet is particularly useful when you want to lean up a bit but still live a relatively normal lifestyle. If you hope to get unbelievably cut or prep for a bodybuilding show, this likely isn’t for you, but if you found that your holiday bingeing has extended into spring training, then this might be your answer.
This diet assumes you’re working out reasonably hard at least several days a week. If you’re not doing that, start. If you don’t plan on doing that, you’re on the wrong website.
Builders & Energy Providers
I think of food in terms of two categories: builders and energy providers. That’s how I teach the nutrition basics to my kids, who are all five and under. It’s simple, and it works. You can also add a third category: stuff that keeps you healthy.
This paradigm matches nicely with the primary functions of nutrients, which are to provide energy, build and repair tissue, and regulate metabolism.
Builders. The meathead’s favorite food group. The stuff that does this job is protein and fat. On this diet, you can eat as much natural, unprocessed protein and fat as you want.
Here are some examples:
- Red meat
- Eggs (whites or whole)
- Chicken (with/without the skin)
- Turkey (with/without the skin)
- Fish (with/without the skin)
- Coconut oil
- Olive oil
You’ll notice that I’m pushing unprocessed foods. Slicing turkey meat from an actual turkey breast is better than opening a package of pressed mechanically separated turkey parts. You already know this, because that turkey sandwich the day after Thanksgiving tastes a hell of a lot better than that five-dollar foot long from Subway, it’s just less convenient. Get over it.
I’m a big fish fan. One of the rules of this diet is that you have to eat fish at least twice a week, and the more the merrier. However, fish from a can doesn’t count – it’s not off-limits, but it doesn’t count toward your twice-a-week total. Non-farmed fish is ideal, but work with what you have access to.
I’m not as excited about pork. Fish and lean red meat (and wild game if you have access to it) is number one. Pigs aren’t as good, in my opinion. Sneaking in some lean pork tenderloin is permitted, but no bacon or hot dogs. They’re processed junk.
Avoid things like mayonnaise, peanut butter, and sour cream. Mayo is too processed and peanut butter and sour cream, while natural, are better for weight gain, and this is a weight loss program. If you find yourself losing weight too fast and aren’t trying to get ultra lean, you can add those foods back in.
Energy providers. This is where carbs fall. This is not a low-carb diet – those diets can work but can be a pain to follow, not to mention they cause intense workouts to suck. This diet will have carbs, but they’ll be of the healthy sort.
Here’s what you can eat:
- Potatoes (any version in its natural state)
- Sweet potatoes (ideal)
- Rice (any version)
- Oatmeal (any version but steel cut preferred)
- Any fruit
- Any veggie
You may have unlimited amounts of any of the foods from either of the above categories. Yes, unlimited. Most people don’t crave natural foods, and there are far fewer reports of binging on chicken and rice than beer and wings. Natural foods are also enormously satisfying and contain more fiber, so they fill you up quicker.
Natural foods are also much harder to come by. You can get junk food at 2 AM just by hitting up the drive thru or vending machine. You’re much less likely to have a post-bar binge-fest if it requires grilling up chicken and digging out the rice cooker.
Finally, natural foods tend to spoil, so you usually don’t have unlimited quantities lying around, and they’re expensive – so even if your head or stomach doesn’t tell you to stop eating, your wallet will.
You still might find yourself a bit hungry or experiencing cravings while on this diet. That’s expected, but it won’t be cravings for these foods.
You will have veggies at every meal. Yes, every meal, including breakfast. You can have whatever veggies you want, but fresh or frozen is preferred over canned. Your veggies should be bright and colorful and actually have taste.
Peas, broccoli, shredded peppers, and mixed veggies are my personal favorites, but have whatever you want. This will help you feel full, give you some energy, and along with the good fats, help take care of the third category, keeping you healthy.
Avoid any processed carbs, junk food, desserts, sugar, soda, and fruit juice – all off limits. Pasta and bread are also on the avoid list.
Of course, you can eat that stuff if you must, just be aware that you’re cheating if you do. There are also no diet drinks allowed – no Diet Snapple, Pepsi One, Coke Zero, etc. They’re not natural things so they don’t qualify (hey, it’s my diet!).
Basic rule, if the food doesn’t look pretty close to what came out of the ground, you can’t have it.
Nuts. While healthy, nuts tend to slow down the weight loss process. If you’re losing weight too fast, or trying to gain a bit of muscle, then by all means include them. But for straight fat loss, go nut-free for a month and see what happens. You can then make a decision based on the results.
Coffee. I’m not a coffee drinker, but if you’re going to drink it in its relatively natural state (meaning your cup of joe doesn’t resemble a 30-ounce milkshake with caramel drizzle), then it’s likely okay. I also don’t think a person should be addicted to anything, so if you go into caffeine withdrawal without coffee, it’s time to get that under control.
Milk. I like milk and tend to include it in my diets. Start off with 16 ounces or less of whole milk (preferably organic) per day and see how you respond. If you’re losing weight too fast, start to add it back in, if not keep it out. The same holds true for most dairy products like yogurt and cottage cheese.
Alcohol. From a health and fitness point of view, wine is the best (although I don’t drink it, much to my wife’s chagrin). Try limiting wine to one or two times a week and see how you respond. I’d avoid beer or hard alcohol, although you can have them with your weekly cheat meal.
My rule of addiction holds true here, too, so if it’d be hard for you to go a month without booze, then now’s the time to stop and get it under control. One of my favorite quotes (from Epictetus) is, “No man is free who is not a master of himself.”
Supplements. While no diet “needs” supplements, a good peri-workout protocol would be one of the first things I’d put back into a diet, especially if you’re going for that “pretty lean but still big and powerful” look. Check out the Anaconda™ Protocol – the feedback is astounding.
What I like about this diet is that you can follow it long term. I should point out that to me, a diet doesn’t mean a plan you follow for a set time to accomplish a goal; it’s simply a word to describe one’s eating.
But denying yourself sucks, and we only have so much will power, so I want you to cheat on this plan. For one meal, once a week, every week, you can eat whatever you want, as much as you want. No limits.
Ideally, eat reasonably healthy for that meal; go out to a restaurant and order the fish and rice, but add that appetizer or dessert that you’ve been craving. In other words, it’s better to do “little cheats” instead of a big cheat.
So if you’re craving food not on the plan, eat a healthier choice like spaghetti with meat sauce instead of three Big Macs. Think of food as a continuum; just because you’re cheating doesn’t mean you have to go completely to the other side.
The leaner you are, the closer to where you want to be physique-wise, the more you can cheat. The heavier you are, the further away from your goals, the less you can cheat. You can rationalize this by saying heavier folks have already been cheating so now it’s time to pay up and be strict, while leaner people have earned a bit of freedom with their diet and can enjoy themselves accordingly.
What to eat
- Unlimited natural, unprocessed meat (chicken, turkey, red meat, wild game)
- Unlimited animal skin
- Unlimited natural fat
- Fish (not from a can) twice per week minimum
- Veggies with every meal, no exceptions
- Unlimited fruit
- Unlimited potatoes, sweet potatoes, rice, and oatmeal
- If you follow the above rules, one meal per week eat whatever you want, as much as you want.
A typical 200-pound male following this plan should lose 1-2 pounds a week of mainly fat. Use the stomach/waistline as a progress guide – over time it should get smaller and noticeably leaner.
Once you’ve reached your goal you may modify the program a bit. You might include another cheat meal, or simply try to eat another meal on top of what you’re normally consuming to prevent further weight loss. Adding in additional pre or post workout nutrients would be the best place to start. By this point you should have learned how your body responds to different foods and can make changes appropriately.
What’s great about this diet – apart from its efficacy – is that you can follow it for a long time, it works pretty well with “real life,” and it still supplies enough energy to get through your T Nation approved workouts.
But it isn’t complicated – when it comes to nutrition, simpler is often better.
1. Is a traditional max fat loss/pre-contest plan sustainable?
2. Is it functional?
3. Are there alternative meal frequency approaches for general fat loss and physique enhancement?
Lunch: 8 oz teriyaki chicken, 1-cup rice, mixed vegetables
Dinner: 12 oz salmon or mackerel, miso soup, 1-cup rice, spinach salad.
Dessert: 1 piece whole fruit or 1/2 cup mashed sweet potato.
Meal Frequency Cliffs Notes
by Cassandra Forsythe, PhD(c), CSCS, CISSN
Have you been eating your “five-a-day” like a good girl should, but just can’t shake that last bit of icing off your former muffin-top?
Well, take close note: if you reduce the fructose in your diet, you will lose that stubborn body fat!
Fructose is a type of simple sugar (a carbohydrate in its simplest form) that is much different than its sister sugar, namely glucose. When you eat fructose, it’s absorbed more slowly in the intestine, and its absorption is slightly limited.
Some people—like those with diabetes, see fructose as a superior simple sugar because it doesn’t get used as quickly or as efficiently. What they don’t realize, is that fructose is normally consumed at the same time as glucose, which speeds up the absorptive process.
Once fructose passes through the intestine, it’s quickly taken to the liver for processing. Here, it has two fates: it’s either turned into glucose and then stored as liver glycogen; or it’s used for energy by liver cells.
Unlike glucose, fructose can only be metabolized in the liver, whereas glucose can be passed to other body tissues, like your muscles.
If you have a lot of fructose in your diet, it only has one place to go: your liver. If your liver glycogen levels are full, which is the case all times of the day except before you eat breakfast, then that fructose is turned into fat!
Since your liver doesn’t want to store this new fat, it ships it to other parts of your body; places you don’t want it, like your belly and butt.
Do you now see why too much fructose in your diet can be one of the biggest reasons you can’t shrink those last few fat cells?
When people hear the word fructose, they usually think fruit. Ready for a shocker? Fruit is actually not the major source of fructose in your diet!
Yes, it does have fructose, but only certain fruits are high in it, while others are relatively low. Not all fruits are bad for your body composition; vegetables are the same way.
• High Fructose Corn Syrup (HFCS)
• Table Sugar, which is a 50:50 combination of glucose and fructose
• Brown Sugar
• Maple Sugar
• Cane Sugar
• Concentrated Fruit Juice
Avoid the top eight in this list at all costs!
Read labels carefully, because HFCS is hiding in almost every food you eat nowadays. And, just because honey is natural, doesn’t mean you should use it in abundance.
You must have been living under a rock if you haven’t already heard about HFCS being related to every common human disease we face today, such as diabetes, heart disease, obesity and cancer.
This relationship was first discovered in lab experiments with rodents. (1) When a high fructose diet (about 50-60% of total energy intake) is given to rats, they present symptoms of the Metabolic Syndrome, which is the precursor to full-blown diabetes and heart disease.
These animals develop high blood pressure, endothelial dysfunction, weight gain, increased abdominal fat, hyper-triglyceridemia and insulin resistance. The weight and fat gain is thought to be due to leptin resistance; rats that eat a high fructose diet long-term have higher leptin levels than rats that don’t eat a lot of this simple sugar.
Sucrose, also known as “table sugar” (glucose and fructose combination), is even worse: people given a 28% sucrose diet for 10 weeks not only develop insulin resistance, but also gain weight and have increased blood pressure!
In another study, when overweight women were put on a “no-restriction” diet high in either sucrose, fat, or starch, only the high starch diet group lost weight and body fat. (4)
Today, most Americans are eating about 70-100 grams of fructose per day, and we’re getting fatter by the minute. In bright contrast to today’s world, this nation consumed just 15 to 40 grams of fruit & veggie-derived fructose in the 19th century, when we weren’t even close to being this chubby. (5)
Fructose and fructose-containing foods will usually make your meals taste better, so you end up eating much more than necessary. They also fail to make you feel satisfied after you eat them, due to inadequate stimulation of leptin and ghrelin, the two satiety hormones. (6)
There is also evidence that fructose slows your metabolism: kids who drink sodas and fruit juices (both are rich in HFCS and fructose) are fatter than those who don’t drink them, but who eat the same amount of calories. (7)
Although fruit does contain some fructose, it’s not the only sugar that it contains. Fruit is beneficial for you because it’s the best natural source of antioxidants that help you fight free-radicals, a major cause of aging and muscle damage. It’s also an important source of fiber.
Your best bet is to choose fruits that are low in fructose, and only eat the higher fructose fruits in the morning, when your liver glycogen levels are low. At this time, your liver can use or store the fructose without converting it to fat.
The following fruits are highest in fructose (per typical serving size)*. They contain more than 4 grams of fructose per serving.
• cherries (1 Cup)
• grapes (1 Cup)
• melon (2 wedges)
• pineapple (2 rings)
• watermelon (1 large slice)
These fruits are lowest in fructose; they contain less than 4 grams of fructose per serving.
• avocado (1/3 medium; yes, it’s a fruit)
• blackberries (1/2 cup)
• grapefruit (1/2 medium)
• raspberries (1/2 cup)
• strawberries (1/2 cup)
• tomato (yes, also a fruit)
*Note, these values were calculated by adding all of the fructose plus have of the sucrose per typical serving size (i.e., a typical apple weighs 120 grams)
Vegetables are much lower in fructose than fruits. The highest fructose-containing vegetable are corn and sweet potatoes, and they only have roughly 1.2 grams of fructose per serving. If you’re really trying to keep this sugar low, also avoid white potatoes and green peas.
Fructose may be one of the reasons your body is not dropping the stubborn body fat you’ve been fighting for weeks, or even months. Before you start avoiding the produce section of the grocery store, start scanning the labels of some of your most frequently consumed foods.
Does your salad dressing contain HFCS? Do you douse your morning eggs with HFCS-laden ketchup? Or maybe you’re known to eat “all-natural” products made with honey?
Once you’ve eliminated these major fructose-suspects, turn to your fruit intake. Don’t eliminate it completely because some fruit will aid your overall health and beauty by fighting free-radical-induced aging and muscle damage. Just choose fruits lower in fructose.
Apples may keep the doctor away, but with their high fructose content, they’ll keep your sexiest bikini just as out of sight.