by Mike Geary, Certified Nutrition Specialist, Certified Personal TrainerPersonal Trainer
Author - The Truth about Six Pack Abs
Which is a healthier meal choice for breakfast?
Meal #1: a low-fat blueberry muffin and an orange juice
Meal #2: a cheese and veggie omelet with chicken sausage and a half of a grapefruit
Meal #2 is the winner by a landslide!
First of all, Meal #1 is about 95% carbohydrates; and quick
digesting, insulin spiking carbs at that. Now don’t get me wrong, I have
nothing against carbs in general, and I have a whole lot against all of
the extreme low-carb fad diets that eliminate entire food groups.
Meal #1 is bad because you need to strike a much better balance of
carbs, protein, and fats. And there is NOTHING remotely healthy about a
low-fat blueberry muffin! Usually, they are made mostly of sugar and
refined wheat flour (which breaks down just as fast as sugar in your
body). It's just junk food labeled as "low fat". And low-fat doesn't
mean healthy.
Meal #1 will be sure to promote fat storage via the insulin surge you
would get from this meal, and would also leave you starving again about
an hour later.
Meal #2, on the other hand, provides a huge diversity of vitamins,
minerals, and trace nutrients, as well as an excellent balance of
quality protein, healthy carbs, and necessary fats to keep your appetite
satisfied and body and mind functioning properly. Also, don't forget
that whole eggs are healthier than egg whites!
Which is a healthier meal choice for lunch?
Meal #1: a tossed salad with breaded chicken breast
Meal #2: a roast beef and swiss sandwich with tomato on whole grain bread
At
first glance, it might seem to be a toss up. The seemingly healthy word
“salad” might even fool you into believing that meal #1 is healthier.
Well, meal #2 is the easy winner here. Why?
Well, because of the word “breaded” in front of the chicken breast in
meal #1. “Breaded” almost always means deep fried in deadly artery
clogging, belly fattening hydrogenated oils (trans fats),
which have been implicated recently as THE main culprit in heart
disease and many other degenerative diseases. Unless the breaded chicken
specifically says “baked” or you baked it yourself, you can guarantee
that it is deep fried in nasty hydrogenated oils.
If you understood the full story about what these artificially
produced industrial trans fats do to you internally, you would never
even be able to take another bite of something deep fried.
On the other hand, meal #2 is made up of mostly wholesome nourishing
real food – real meat, real cheese, real tomato, real grains; no
industrially produced oil artificially altered under high heat, high
pressure, flushed with hexane solvents, deodorants, and bleaching chemicals like the oil that is soaked into that breaded chicken breast.
The only areas for improvement on Meal #2 is if you can find
grass-fed beef and use sprouted grain bread. Sprouted grain breads have
some nutritional benefits over just plain "whole grain" breads. Also
beware of whole grain breads that aren't 100% whole grain. Some
companies label their bread whole grain, but the first ingredient might
still be refined wheat flour (which is a no-no if you want to lose fat ).
I hope you enjoyed these quizzes and hopefully they will help you to make more informed and healthier food decisions.
For more detailed information on meal balancing, the insulin process,
healthy fats, healthy carbs, problems with trans fats, and other
nutritional strategies that will make you lean and mean, grab a copy of
my internationally best-selling book The Truth About Six Pack Abs.
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