HealthyFABness: 101 Reasons to Quit Eating Processed Foods

It’s almost impossible to go to the market without coming back with something in a box, bag, can or jar. The simplicity of eliminating steps in preparing our food is now commonplace. We cut corners because food manufacturers make it so unbelievably easy and cheap to do so. Certainly some processed foods are safer than others, and most of us recognize how truly lucky we are to have so many options at our fingertips. And that’s just the point: When we change our food habits, we change the world.It may seem as if processed food only affects our health, but there’s a much bigger impact…and all the more reason for us to cut processed foods out for good. Need a little motivation in making the shift to a truly whole foods diet? Here are 101 reasons to stop eating processed foods…forever.

17 Healthy Promises to Make Today

Creating a positive body image takes work. But one of the easiest ways to get started is to use mind trick and little mantras. I love the idea of making promises to yourself, just like wedding vows. Here are 17 promises you can make each and every day to help you stay positive about yourself and build your confidence.

I vow to…

Remember that the sun will still rise tomorrow even if I had one too many slices of pizza or an extra scoop of ice cream tonight.

Never blame my body for the bad day I’m having.

Stop joining in when my friends compare and trash their own bodies.

Never allow a dirty look from someone else influence how I feel about my appearance.

Quit judging a person solely by how his or her body looks – even if it seems harmless – because I’d never want anyone to do that to me.

Notice all the amazing things my body is doing for me every moment I walk, talk, think, breathe…

Quiet that negative little voice in my head when it starts to say mean things about my body that I’d never tolerate anyone else saying about me.

Remind myself that what you see isn’t always what you get on TV and in ads – it takes a lot of airbrushing, dieting, money, and a team of people to look like that.

Remember that even the girl who I’d switch bodies with in a minute has something about her body she hates.

Respect my body by feeding it well, working up a sweat when it needs it, and knowing when to give it a break.

Realize that the mirror can reflect only what’s on the surface of me, not who I am inside.

Know that I am already beautiful just the way I am.

Not let my size define me. It’s far better to focus on how awesome I look in my jeans than the number on the tag.

Surround myself with positive people. True friends are there to lift me up when I’m feeling low and won’t bring me down with criticism, body bashing, or gossip.

Accept the changes that my body is going through. I will celebrate my new shape and curves. I will rock what I’ve got!

Remember that sometimes I will have down moments. And in those times, I will remind myself of how awesome I am by looking in the mirror and saying, “I’m good! I can do this! I’m number one!”

Accept that beauty isn’t just about my looks. It’s my fantastic personality and my energy that creates a whole, unique package.

Do you have any promises that you make to yourself?

FABcredit: girlsguideto.com

Food Additives: What to Avoid

We have all consumed processed and packaged foods. After all, they're easy, convenient and often times tastier than what we can prepare from scratch. But if you pause and read the labels, you may be appalled at the number of additives found in such foods.

Many studies have shown the ill-effects of consuming too much food additives. There are over 1,400 man-made chemicals added to the American food supply today. Five main categories raise the red flag:

1. Artificial sugars: Created to pacify the sweet cravings of dieters, sweeteners do more than sweeten your food -- they serve as a health hazard. Aspartame, Acesulfame K and Saccharine are all chemically produced to sweeten our foods without the calories of sugar. Ironically, these empty calories can create a vicious cycle of craving more sweets, with the inevitable consequences of weight gain. They have been linked to behavioral problems, hyperactivity, allergies and are possibly carcinogenic.


Sweeteners are rampant in diet, lite or sugar-free products. They are used in dry mixes for beverages, instant coffee and tea, gelatin desserts, puddings, non-dairy creamers, chewing gums, breath mints, diet soda, yogurt, even children's medicine and vitamins. Try more natural sources of sugar as in honey, molasses, and maple syrup in moderate quantities.

For diabetics, you can use Stevia, a natural herb sweetener, found in health stores like Henry's or Whole Foods Market.

2. Artificial food colors: Food colorings are used to make the food look more appealing or to replace colors lost in processing. However, don't let these colors deceive you. Artificial colorings are synthetic dyes that are mostly coal-tar derivatives.

They are suspected to cause allergies, asthma, hyperactivity and are possibly carcinogenic. Chief culprits: Candy, beverages, soda, gelatin desserts, pastry, sausage, baked goods, even fruit like green oranges sprayed with red dye to make them look ripe.

Go back to nature. Read labels and opt for natural products. Shop at the farmer's market for organic produce.



3. Preservatives (BHA, BHT, EDTA, etc): You may see these ingredients in chips, fried snack foods, baked goods, carbonated drinks, cheese spreads, chewing gum, ice cream, breakfast cereals, cosmetics, animal feeds and drugs. The list can get even longer but these will suffice. These preservatives are actually synthetic petroleum-based and fat soluble antioxidants, used by manufacturers to prevent oxidation and retard rancidity. They can cause cancer, allergic reactions and hyperactivity, and BHT may be toxic to the nervous system and the liver.

Choose food and drinks labeled with "no artificial antioxidants." Avoid poor quality vegetable oils. Look for cold-pressed virgin oil which contains natural antioxidants such as Vitamin E. Eat fresh produce that doesn't contain these preservatives.

4. Nitrites and Nitrates: Love your bacon in the morning? Cured, preserved, smoked meats are saturated with nitrites and nitrates to preserve shelf life and give it the healthy pink hue. These two preservatives may prevent the growth of bacteria but they transform into cancer-causing agents called nitrosamines in the stomach. They also produced noticeable side effects like headaches, nausea, vomiting and dizziness.
Instead look for nitrite-free processed meat. Prepare your own food if possible. If you consume food containing such preservatives, balance it by eating foods high in Vitamin A, C, and E.

5. Monosodium Glutamate (MSG): You may be happy that you're dining in restaurants that carry the "No MSG" declaration. But do you know that MSG lurks in all kinds of sauces used to prepare the foods that you thought are MSG-free? They are also significant in all kinds of snacks, seasonings, candy, even infant formula, over-the-counter medications and nutritional supplements.

Sunday Dinner: Hungry Girl’s Fully Loaded Baked Ziti

TV host, author and "foodologist" Hungry Girl Lisa Lillien uses two secret swaps to make this baked ziti with half the calories of the traditional! The first substitute is a ground-beef-style soy crumble instead of beef. Instead of a canned tomato sauce packed with sodium, this recipe uses simple canned, crushed tomatoes as the sauce...

Hungry Girl’s Fully Loaded Baked Ziti (As seen on Dr. Oz)

Ingredients

Makes 4 servings

5 oz (about 1 1/2 cups) uncooked reduced-calorie, high-fiber penne pasta
1 cup chopped onion
1 1/2 cups ground-beef-style soy crumbles
1 tbsp chopped garlic
4 cups spinach leaves
3/4 cup light or low-fat ricotta cheese
2 tbsp chopped fresh basil
1 1/2 cups canned crushed tomatoes
1/2 cup plus 2 tbsp shredded part-skim mozzarella cheese
2 tbsp reduced-fat Parmesan-style grated topping

Directions

Preheat oven to 375°F. Spray an 8-in by 8-in baking pan with nonstick spray. In a large pot, cook pasta al dente according to package directions. Drain and transfer to a large bowl.

Meanwhile, bring an extra-large skillet sprayed with nonstick spray to medium heat. Cook and stir onion until slightly softened, about 3 minutes. Add soy crumbles and garlic, and raise temperature to medium high. Cook and stir until soy crumbles have thawed, about 3 more minutes.

Add spinach and cook and stir until it has wilted and excess moisture has evaporated, about 3 minutes. Remove from heat, pat dry, and stir in the ricotta cheese and basil.
Transfer contents of the skillet to the bowl of cooked pasta. Add tomatoes and 1/2 cup mozzarella cheese, and toss to mix.

Evenly place pasta mixture in the baking pan. Sprinkle with Parm-style topping and remaining 2 tbsp. mozzarella cheese.

Bake until entire dish is hot and cheese on top has melted, about 15 minutes. Eat up!

Nutrition Facts
Per 1 serving
294 calories
8g fat
46.5g carbs
17g fiber
9g sugars
24g protein

Now that FAB food for your tummy... Healthy and half the calories!

Until next time... Live Life the FAB Way!!!