Swap That Smoothie!

One of the biggest scams I've seen lately are the pre-made, frozen smoothies that claim to be good for you.  These smoothies may be low-calorie and high protein, but did you ever read the ingredients labels?  Here is a label for the Yoplait Triple Berry Smoothie:

Yes,  this is low calorie and low fat, even when prepared with milk.  Actually, this one doesn't even have much protein (only 2 g!)  But check the ingredient list:  fructose, gelatin, sugar, corn starch, xantham gum, sucralose, carrageenan (seaweed extract!), citric acid. 

So this smoothie not only has sugar added, it also has sucralose, which is an artifical sweetener.  Plus all those added thickeners, including seaweed extract!  Fruit is naturally sweet and yogurt is naturally thick...why should you be eating all those extra ingredients to save time?  

It is SO easy to make your own, natural smoothies if you have a blender or food processor!  I have the Ninja Kitchen System (more posts coming on that later!) and it makes amazing smoothies in its own cup!  Here is a recipe for an all-natural, high protein smoothie that takes me 5 minutes:

PB & J Smoothie:

• 1 cup berries (fresh or frozen- I like Trader Joe's Berry Medley) 
• 1/2 cup plain or vanilla yogurt (use natural Greek Yogurt for added protein)
• 1 tbsp. peanut butter (I use Trader Joe's or Skippy Naturals) 
• Splash of juice or water (orange, cranberry)
• 5 or so ice cubes, more if you like it "slushy"

Blend all together and drink!  Add more liquid if necessary.  

Other add-ins for extra nutrients:

• handful of fresh spinach (you can't even taste it!)
• flaxseed for added protein and fiber 
• 1 small banana 

Enjoy!  :)

Simplify Your Foods With These Simple Shopping Tips!

Shop cleaner, not "leaner"!  

Low carbs, reduced fat, sugar free....we're bombarded by diet foods on a daily basis.  These processed foods may help give us a quick fix to weight loss, but we are slowly damaging our bodies internally with artificial ingredients.  (See my previous posts!)  My easy shopping tips will help you choose cleaner, less processed foods- your body will thank you in the long run!

The Healthy Food Detective's Shopping Tips:

1.  Check your ingredients list FIRST!  Only looking at fat and calories won't help you avoid food additives

2.  Don't eat anything with more than 5 ingredients, or with ingredients you can't pronounce 

3.  Shop the perimeter of the store, where the fresh foods are located (fruits, veggies, meats, fish, eggs, dairy, etc.)

4.  Don't eat anything your great-grandmother wouldn't recognize as food! 

5.  Avoid all foods that have "artificial flavors" in the ingredients list-  look for "natural flavors" or "all natural ingredients"  

6.  Avoid processed foods labeled "light," "reduced fat," or "fat free."  To make up for lack of flavor from fat, food manufacturers often add salt, sugar and thickeners to make it taste better.  Which means you are eating MORE food additives, which really isn't healthier, is it?

(Note: reduced fat dairy products are OK, ONLY if they don't include additives to get there!) 

7.  If you can't buy fresh fruits and veggies, stick with frozen (canned ones have added salts, sugars and preservatives).  And don't even THINK about buying those frozen veggies with the pre-made sauces on them-are you really that lazy that you can't put your own butter on frozen veggies!?

8.  Avoid anything "instant" or any boxed/frozen meals.  If you do need a quick meal, look for ones with natural ingredients, like Annie's Organic Mac and Cheese

9.  "Low sugar," or "less calories" often means the product has artificial sweeteners or additives.  This is especially prevalent in low calorie drinks such as Trop 50 and Crystal Light.  Trop 50 has 50% less calories than regular Tropicana Orange Juice.  But it has added sweeteners and vitamins- I thought orange juice naturally had sugar and vitamins?  Now we have alter it to make it "healthy"?  Simple swap:  cut juices with water or seltzer to make it less sweet, naturally!  

10.  MAKE IT YOURSELF!    Think about it....can you make a healthier, less-processed version yourself?  (Hummus, salad dressings, smoothies and sauces are some of the foods I make at home with all-natural ingredients.) 


If you follow these tips you will be on your way to cleaner eating! Of course, we're not perfect.  I occasionally buy over-processed foods and sometimes eat artificial flavors....but I'm trying to make healthier changes every day! 

~The Healthy Food Detective : )  

Food Myth #2: If it only has 100 calories, it has to be good for you!

What is it about the sound of "100 calorie snacks" that makes people think that it's some miracle food?  These snacks may be low on calories, but they are also low on nutrients!  

I definitely fell for it....I used to buy 100 calorie packs all the time!  However, I slowly realized that I could easily enjoy one real cookie or piece of chocolate for 100 calories instead of eating something I didn't really enjoy. 



Let's take Special K Pastry Crisps .  I bought these once in my life.  They allow you to eat TWO "light and airy" bars for a special treat that's only 100 calories!  They're not kidding about the light and airy part....I felt like I was eating air!    And I didn't enjoy them because I was STILL HUNGRY!  Now, lets take a look at what's in your 100 calories:

ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, VITAMIN B1 [THIAMIN MONONITRATE], VITAMIN B2 [RIBOFLAVIN], FOLIC ACID), SUGAR, FRUCTOSE, VEGETABLE OIL (SOYBEAN, PALM, AND PALM KERNEL OIL WITH TBHQ FOR FRESHNESS), GLYCERIN, MALTODEXTRIN, DEXTROSE, RICE FLOUR, MODIFIED FOOD STARCH, COCOA (PROCESSED WITH ALKALI), CONTAINS 2% OR LESS OF CORNSTARCH, SALT, SOY LECITHIN, NATURAL AND ARTIFICIAL FLAVOR, INVERT SUGAR, CELLULOSE GEL, LEAVENING (BAKING SODA, SODIUM ACID PYROPHOSPHATE, MONOCALCIUM PHOSPHATE), CELLULOSE GUM, SODIUM CITRATE, TRICALCIUM PHOSPHATE, NONFAT MILK, SODIUM ALGINATE, XANTHAN GUM, DATEM, BHT FOR FRESHNESS.

Wow.  That is a whole lot of 20 + ingredients for something that is only 100 calories, tastes like air and doesn't fill you up!  Did you know that the preservative TBHQ is a form a butane?  (Yes butane, like the gasoline).  

Looking for some natural, healthy 100 calorie snacks you will actually enjoy?  Here's a few!  Make the smart swap and stop eating 100 calorie packaged goods with empty calories!

100 Calories (more or less) nutritious Smart Swaps:  

 

• 3 multi-grain crackers with a slice of low-fat cheese
• 1/2 cup cottage cheese with wedge of cantaloupe
• 14 almonds
• a fruit smoothie (1/3 cup lowfat yogurt, 2/3 cup frozen berries and ice)
• 1/3 cup edamame
• 8 baby carrots with hummus 
• apple slices with 2 tbsp. peanut butter 
• a Stonyfield farms 6 oz. fat free yogurt
• 1/2 cup nonfat Greek yogurt with honey
• 1 cup grapes  
•  Trader Joe's light string cheese 
• 1 Kashi soft-baked cookie
• 1 1/2 cups oil popped popcorn, unbuttered (homemade) 
• 1 1/2 cups berries, unsweetened 

 Have any other natural 100 calorie ideas?  Post a comment below! 

~The Healthy Food Detective  :)