Archive for the tag - healthy

Myth: Healthy Outside = Healthy Inside?

Hey Davey,

I’m an 18 year old guy and I eat pretty much whatever I want. My diet consists mostly of chips, pizza, soda and other crappy food. Even though I have such a bad diet, my body looks great. I have a six pack and look really athletic. Do I really need to change my diet if I already look good?

From,
Ben

sixpackHey Ben,

Congratulations! You are one of those people who is blessed with a high metabolism and good genetics.

But keep in mind, what’s happening on the outside is really only part of the equation. While many people eat smart and work out to look a certain way, the best benefits of a healthy lifestyle happen on the inside. And just because someone looks healthy on the outside doesn’t mean they are healthy on the inside.

Decades ago, autopsies for U.S. military personal killed in the Korean and Vietnam wars revealed that many of these bootcamp graduates had plaque and fatty deposits in their arteries. Despite looking healthy and fit on the outside, many of these young people were severely unhealthy on the inside. On the outside, you might see an athletic 20 year-old man. But on the inside, his arteries looked like those of an overweight, 50 year-old heart attack victim.

Yes, a healthy lifestyle of eating smarter and moving more will transform your body. But transforming your body is about more than just your outward appearance. It’s like the difference between getting a car wash or a tune-up. If you want your car to be in good working condition, you need to maintain what’s under the hood! The same goes for your body.

But fear not: Having a healthy lifestyle and improving your diet isn’t difficult. And though it might not include a whole lot of chips or soda, it will include plenty of delicious foods that will energize and invigorate your body! If you need help or guidance, download Davey Wavey’s Insanely Easy Guide to Eating Smarter. It will give you all the tools you need for a complete transformation.

I hope that helps!

Love,
Davey

How To Have A Healthy Cookout!

zacefron-neighbors-083113July 4th is here – and the grills are blazing!

While celebrating the holiday and enjoying the summertime weather, there are a few simple steps that you can take to make your cookout significantly healthier. And you’ll be one step closer to looking like Zac Efron (see picture at right). Yum.

Here are my suggestions:

  1. Use whole wheat buns and rolls. We all know that whole wheat bread products have several nutritional advantages over white bread and other refined grains. But did you know that hamburger buns and hot dog rolls are also available in whole wheat varieties? But don’t be fooled; “wheat” isn’t the same as “whole wheat” and multigrain doesn’t necessarily mean healthier. Read the ingredients carefully.
  2. Opt for chicken or turkey hot dogs. When shopping, compare the nutritional information between traditional hot dogs and chicken or turkey variations. My top pick is Applegate’s Natural Uncured Chicken Hot Dog. They are leaner, healthier – and just as delicious!
  3. Buy grass-fed beef. Most of us already eat too much red meat. But if burgers are on the menu, select grass-fed ground beef. It tends to be a bit pricier, but grass-fed beef is leaner, has higher levels of omega-3 fatty acids, less dietary cholesterol and increased vitamins. Grass-fed is definitely healthier than the corn-fed beef commonplace in today’s supermarkets.
  4. Don’t char your meat. When meat becomes charred, it develops carcinogenic compounds called HCAs. These compounds have been shown to increase possible risk of breast, colon, prostate and stomach cancer. In fact, in one study, researchers found that individuals who ate beef medium-well or well-done beef had 3x the stomach cancer risk than individuals who at their beef rare or medium-rare. To reduce charring, cook at lower temperatures, trim off fat to reduce flare-ups, remove charred pieces before consuming and opt for a grill with a flavor bar between the food and flame.
  5. Eat lots of veggies and fruit. Take advantage of fresh produce by serving an array of vegetable side items. Replace unhealthy sides like potato salad with grilled corn, tomato salad or anything else that’s readily available. When it comes to dessert, replace cookies and pies with fresh fruit. Make fruit kabobs or serve fruit salad. It’ll totally hit that sweet tooth.

If you have any other healthy grilling tips, share them in the comments below! Happy July 4th!

Eat With a Purpose!

kale-benefits-1When we talk about fitness, exercise is only part of the equation. To get the fantastic results you really want, you’ll need to spend as much effort in the kitchen as you do in the gym. Though often neglected, nutrition is absolutely crucial.

The elevate the importance of nutrition, I follow a simple rule: Eat with a purpose.

When I eat with a purpose, it isn’t just to titillate my taste buds or to fill my stomach, it’s to fuel my body with the nutrients it needs.

Consider this. Depending on your goal, you probably aim to consume somewhere between 1,750 – 3,000 calories per day. That’s not a lot, especially when you consider the amount of nutrients we require on a daily basis. There’s calcium and protein and vitamins and healthy fats and so on…

In other words, each of those calories is precious – and so it makes sense to spend them effectively and productively. You want to get the most bang for your buck. Sucking down an 18-ounce bottle of soda with 200 calories will take a serious bite out of your daily caloric allotment… and yet won’t provide any of the nutrients your body needs. When you eat with a purpose, soda just isn’t a wise choice.

The bottom line: Just about everything you eat (except for the occasional treat) should have substantive nutritional value and serve your fitness goals. Eat with a purpose.

Nutrition Tip: You Eat What You Buy.

rainbow-fruit-skewers-2You’ve probably heard someone say, “Out of sight, out of mind.” The meaning behind this idiom is simple. If you don’t see or hear about something, you’ll stop thinking about it. And when applied to nutrition, this strategy can prove extremely powerful.

If your pantry, cupboards and refrigerator are stocked with unhealthy options like chips, chocolate, candies and sugary cereals, then you’ll see those products every time you’re searching for a snack. The temptation can be too much for even the toughest amongst us. If you put unhealthy foods in your kitchen, those unhealthy foods will end up in your body.

If, on the other hand, you stock your home with healthy options like fruit, vegetables, hummus and unsalted nuts, then those are the foods you’ll eat. If you put healthy foods in your kitchen, those healthy foods will end up in your body.

Here’s the powerful truth: The biggest predictor of what you’ll put in your body is what you put in your kitchen.

Of course, the foods in your cupboards and pantry don’t appear there by magic. It begins in the supermarket. When you make healthy choices while shopping, it becomes infinitely easier to make healthy choices when you get home. For some healthy grocery shopping tips on a budget, check out my video.

Easy Way to Eat Healthy!

photoOne of my favorite fitness gurus is a YouTuber/yoga instructor/mother of four kids/backyard farmer named Rebekah Borucki. She’s an endless source of inspiration and her Instagram is basically the best thing since unsweetened almond milk.

The other day, Rebekah Instagrammed a quote that I want to share:

When coming from a place of self-love & not denial or punishment, all eating decisions become effortless & worthy of you.

Consider the following scenarios.

John walks by a pizza shop serving fresh slices. He’s hungry – and he’s tempted by the crispy pepperonis, melted cheese and oozing greasiness. He thinks to himself, “I really want to eat that pizza but I know that I shouldn’t.” He knows that he’s trying to cut calories and the pizza won’t help. Though he desperately wants to eat a slice or two, he musters up his willpower, denies himself the pizza and manages to continue on his walk.

Anna walks by the same pizza shop and sees the same slices. She is also on a weight loss journey, but is immediately reminded of the important roles that her body fulfills. While she has her ups and downs, she knows that her body is beautiful in its own right and that it is deserving of the very best. She knows that junk food is for junk bodies – and that her body is worthy of so much more. An effortless and knowing smile comes to her face, and she continues on her walk.

While neither individual ate the pizza, it’s clear that Anna’s experience is one that’s centered around true power. Rather than wrestling with denial or deprivation, Anna’s perspective comes from an abundance of self-love and worthiness. Not only does it help foster a healthier mindset, but it’s a perspective that is sustainable – and one that can result in powerful life changes.

So… If a healthier lifestyle is one of your goals, with whom do you wish to identify? John? Or Anna? The choice is always yours.

Eating Healthy is More Affordable Than You Think.

Healthy-Snacks-Looking-DeliciousA common excuse for eating unhealthy foods is that the more nutritious options are too expensive.

As I’ve said before, the excuse is untrue; it’s a myth. It’s totally possible to eat healthy without spending a lot of money. In fact, I even made a video about it.

A new study by the Center for Science in the Public Interest take things a step further. According to the study, fruits and vegetables are not only more nutritious than packaged snacks and side dishes, but also more affordable.

For the study, 20 snacks and 19 side dishes were analyzed. After the numbers were crunched, the study found that the average price per fruit or vegetable snack was $0.34. The price per unhealthy packaged snack was nearly double at $0.67. The nutritious vegetable side dishes averaged $0.27 while packaged side dishes averaged $0.31.

Some examples from the study:

  • Half-cup of apple: $0.26 / One Fruit by the Foot: $0.45
  • Half-cup of grapes: $0.46 / Package of M&M candies: $0.75
  • Half-cup of sweet potato: $0.31 / Stovetop stuffing: $0.38
  • Half-cup of sliced cucumber: $0.14 / An ounce of Lay’s Potato Chips: $0.27

In other words, this study challenges the notion that eating healthy is expensive. In fact, the opposite is often true. And since most Americans aren’t getting their recommended servings of fruits or vegetables, all of us would be well served – in the waistline and the wallet – to replace some unhealthy packaged foods with healthier alternatives.

Unhealthy foods also come with a hidden, long-term cost. For instance, medical expenses. Obesity accounts for 21% of U.S. healthcare costs. In fact, obese people incur annual medical costs that are $2,741 higher than non-obese people.

Of course, to be fair, fruits and vegetables often have a shorter shelf life than packaged options like M&M candies or potato chips. But remember that frozen fruits and vegetables are a great option – and are often cheaper and even more nutrient dense (as they’re picked and frozen at the peak of freshness). If you want the fruits and veggies to last longer, buy frozen!

Does this study jive with your own person experience? Let me know in the comments below!

 

 

 

 

 

High Protein Breakfast Prevents Unhealthy Snacking.

slide05-healthy-eggsIf you’re looking to upgrade your diet, one of the easiest ways to start is with a protein-rich breakfast – at least, according to the latest study published in the American Journal of Clinical Nutrition. And yet, up to 60% of young Americans skip what is arguably the most important meal of the day.

For the study, a group of women ages 18 – 20 either skipped breakfast, ate breakfast cereal or consumed a protein-rich breakfast of eggs and meat. Regardless of the food type, all the breakfasts were matched for calories, fat, fiber, sugar and energy density. Only protein varied – with the high-protein breakfast containing some 35 grams.

Throughout the course of the study, participants completed questionnaires, provided blood samples and underwent an evening brain scan. After reviewing the data, researchers found that eating a high-protein breakfast led to increased fullness and a decrease in brain activity associated with food cravings. In addition, eating a high-protein breakfast was associated with reduced evening snacking on high-fat and high-sugar foods – as compared to skipping breakfast or eating a cereal.

According to researchers:

These data suggest that eating a protein-rich breakfast is one potential strategy to prevent overeating and improve diet quality by replacing unhealthy snacks with high quality breakfast foods.

If you’re looking for a high-protein breakfast, eggs, protein shakes, Greek yogurt and cottage cheese are all protein-rich choices to upgrade your early morning meal.

What do you usually eat for breakfast? Let me know in the comments below.

Healthy Bagged Lunch Ideas for Adults.

Bag lunchHey Davey,

I work in construction so I’m pretty much forced to bring a bagged lunch to work. There are no microwaves to heat up stuff so its pretty much sandwiches. I usually eat sandwiches but I’ve heard that deli meat isn’t good for you. I sometimes eat yogurt and an apple and sometimes salads, but salads get old quick. What can I bring to work that is healthy?

From,
David

Hey David,

Personally, I think it’s a lot easier to eat healthy with bagged lunches than going out to restaurants and delis. You have complete control over your menu – and you’ll know exactly what you’re putting into the food you eat.

I have a few tips for you to try.

  1. Start with healthy bread. When picking out a loaf, read the ingredients carefully. Just because a bread is labeled as “multigrain” or “wheat” doesn’t necessarily mean that the bread is made from whole grains. The ingredients must list the word “whole” before any of the grains. “Wheat” isn’t the same as “whole wheat” so don’t be fooled.
  2. Load up the veggies. Pile your sandwich up with a generous portion of veggies. Vegetables are low in calories but high in nutrients – so this is a great opportunity to truly indulge without adding to your waistline. Cut up peppers, thick slices of tomatoes, red onions and so on. I like to top my sandwiches with lettuce, sprouts and a spread of avocado.
  3. Opt for lean meat or other protein sources. Though you mentioned that deli meats are unhealthy, the truth is that not all sliced meat products are created equal. Meats like bologna are terribly unhealthy. But fresh sliced turkey or chicken can be a smart choice. Fresh deli meats will have less sodium and some consumers like to avoid nitrates (though the research on nitrates is still somewhat inconclusive).
  4. Pick clean sides. The devil can be in the details. A delicious and nourishing sandwich should be accompanied by equally healthy sides like carrots sticks, hummus, mixed unsalted nuts with raisins, apple slices and real peanut butter, a bowl of fresh fruit, quinoa, brown rice, berries or even my healthy three ingredient cookies. If you’re craving a crunch, try making some homemade whole wheat pita chips. A side salad is also a great choice. Speaking of salads…
  5. Spice up your salad! My grandmother said that only boring people get bored. I’d like to extend that to only boring people make boring salads. The salad can even be the main course if you top it with some sliced chicken or other type of protein. I like to mix my salad with sprouts, microgreens, kale, homemade whole wheat croutons (so easy to make!), peppers, onions, seeds, tomatoes, cranberries or other dried fruits, olives, strawberries, tofu or so many other delicious ingredients. There are a zillion different salad combinations – and literally hundreds of heart-healthy dressing options.

I hope this helps to upgrade your bagged lunches. If anyone has any other tips, please share them in the comments below.

Love,
Davey

7 Tips: Shopping Healthy on a Budget!

A few weeks ago, I shared my grocery shopping list – and then received a whole slew of emails saying that it’s impossible to buy healthy foods on a budget. That’s a huge misconception! Contrary to popular belief, it’s totally possible to shop healthy without breaking the bank.

So, I put together a video at Whole Foods Market with my 7 best tips for shipping healthy on a budget. In the comments below, share some of your best tips!

17 Best Healthy Recipe Substitutions.

Speaking of Canadian bacon... Yum!

One of the great advantages to cooking at home is that you can control what goes into the food you eat. It’s your food and it’s your body.

To take your healthier cooking commitment to the next level, I’d encourage you to experiment with some of these amazing food substitutions. Though recipes might call for unhealthy ingredients, feel empowered to try these delicious and flavorful replacements:

  1. Bacon: Try Canadian bacon or turkey bacon instead.
  2. White bread: Whole grain bread.
  3. White flour: Black beans, drained and rinsed, or whole wheat flour.
  4. Butter: Unsweetened applesauce, avocado puree, prune puree or just cut the amount of butter in half.
  5. Cream: Fat-free milk.
  6. Cream cheese: Low-fat cream cheese.
  7. Sugar: Unsweetened applesauce, or cut sugar in half and add some vanilla.
  8. Frosting: Use meringue instead.
  9. White rice: Brown rice.
  10. Pasta: Zucchini ribbons.
  11. Breadcrumbs: Rolled oats.
  12. Beef: Bison – it’s lower in fat and has more vitamins.
  13. Ground beef: Ground turkey.
  14. Sour cream: Greek yogurt.
  15. Mayo: Mashed avocado.
  16. Salt: Herbs.
  17. Soda: Seltzer water.

Do you have any healthy recipe substitutions that you use at home? Let me know in the comments!