"Eat This Not That" Top 10 Tips

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My sister gave me an interesting book for my birthday, Eat This Not That written by David Zinczenko with Matt Goulding.

The book is easy to read with a lot of photos.  There were many surprising facts I learned in this book.

This book taught me to always compare food labels in order to purchase the healthiest products. 



For example look at the big difference in fat, sodium and calories for two different brands of prepared eggplant.  (page 296)

Product	Product	Fat	Sodium	Calories
	Cederland Eggplant Parmesan	16 g	780 mg	320
	Celentano Eggplant Parmigiana	44 g	960 mg	660

Given below are additional tips that I thought were very interesting:

1.  Mission Wraps Garden Spinach Herb has 30 ingredients, with less than 2% spinach. (page 19)

2.   DiGiorno Traditional Crust Supreme Pizza has more calories, sodium and fat than any other frozen pizza.  (page 26)

3.  Red peppers have twice the Vitamin C and 10 times the Vitamin A as compared to green peppers. (page 42)

4.  The sulfur in garlic helps to expand blood vessels which can help keep blood pressure in check. (page 43).

5.  Watermelon has an amino acid (citruline) which relaxes look vessels which improves blood flow (page 100)

6.  Spinach is one of the best sources of folate which protects against mental degeneration and age-related sexual issues. (page 44)

7.  Potatoes have almost twice as much Vitamin C as tomatoes, and nearly as much potassium as a banana.  (page 81)

8. The amount of sugar in 1 1/2 cups Lucky Charms cereal is the same amount which is in a Peanut Butter Twix candy bar. (page 155)

9.  One pouch of Hostess Mini Blueberry Muffins has more calories and sugar than a Krispy Kreme doughnut.  (page 172)

10.  Cola contains 9% high fructose corn syrup. (page 318)

The book also includes healthy recipes for under $10.  I made the Chicken and Sweet Potato Stir-Fry, Poor Man's Steak, and Grilled Chicken Gyro.  They all turned out great and I will make them again.  The directions are straightforward and easy to follow.

If you are interested there is an "Eat This Not That" internet site which includes links to a podcast, nutrition articles and a magazine subscription.  https://www.eatthis.com  Check it out!

Link to book at amazon https://amzn.to/2sNyZ7o.

Caffeine Free Life

Is it possible to live without caffeine?

I always thought the answer was no.  I did not think I could get up early and go to work every day.  I didn't think I could contribute and be energetic at work.  I thought emotionally I would feel blah and need a nap.

Well guess what?  I did it!  I do not drink diet coke, coffee or any other caffeinated drink.   I have been caffeine-free for three years and feel great!  I am still functioning with lots of energy.

My body feels better, not as achy.  I am more alert.  My mind is still going a mile a minute but I am able to focus.

I have noticed that now I can readily fall asleep in the car or on a lazy Sunday afternoon.  I could never do that before because my heart was always racing due to the caffeine.   I have also noticed that  I am more sensitive to caffeine, for example if I have a handful of chocolate chips I cannot sleep at night because my heart is racing.

Caffeine itself in coffee does not adversely impact your health at moderate consumption.  http://www.coffeescience.org/caffeine-coffee/

However, there are several types of caffeinated drinks that are not healthy.   Soda and coffee blends  have other ingredients like aspartame, sugar and sodium which are not heathy.  See table below: (based on 12 fl ounces)

Type of Drink	Caffeine	Aspartame	Sugar	Calories	Sodium	# of Ingredients
Mt. Dew	54 mg	No	46 grams	170	60 mg	10
Diet Coke	46 mg	Yes	0	0	40 mg	8
Starbucks Caramel Frappuccino Blended Coffee	75 mg	No	50 grams	315	188 mg	24
Starbucks Dark Roast Coffee	195 mg	No	0	5	10 mg	1

Aspartame has been linked to headaches, nausea and depression  https://www.prevention.com/food-nutrition/a20467118/aspartame-health-risks/

Sodum is also not good for our bodies.  It is probably one of the contributors to high blood pressure.  another-reason-to-skip-the-soda-high-blood-pressure

Why don't you try to go caffeine free?

You can do it!

High intensity or moderate intensity exercise for fat burn

My friend is a very busy wife and mother while working a full time job.  She attends exercise classes to maintain her weight.  

Lately her life has become even more chaotic and she has to choose between 30 minute High Intensity Interval Training (HIIT) classes three times per week or two longer moderate intensity exercise classes.   

She has a very good question - What is the best type of class to burn fat?


Typical guidelines indicate that healthy adults should exercise 30 minutes five days a week or 150 minutes per week.  

However, a 2011 study from NCBI (National Center for Biotechnology Institute) indicates that vigorous exercise for at least 20 minutes three days a week or 75 minutes per week has the same impact on your body.  

The study found that the type of exercise (low intensity vs high intensity) does not matter.  https://examine.com/nutrition/be-the-tortoise-or-the-hare-it-doesnt-matter-for-fat-loss/

The number of calories burned will impact weight loss. There are 3500 calories in one pound of fat.  

Therefore, if you go to a HIIT (High Intensity Interval Training) workout class you have to make sure to burn calories.  Just attending the class is not enough - you have to work really hard.

Although HIIT is beneficial there may be some fallout after the exercise class.  Holly Perkins (experienced personal trainer) indicates that HIIT burns carbohydrates and not fat and that you may crave sweets, have an energy slump or experience a pronounced appetite the next day.  

Just be aware of this and pay attention to how your body feels. Make sure to eat healthy after class and the next day.  https://hollyperkins.com/the-problem-with-hiit-workouts/3368

Calories and fat burn aside I think the most important element of an exercise class or activity is to do something you enjoy.  

If you do not enjoy it you will not do it long term.  If you dread going to class or feel sore the next day going to class is not going to be a permanent part of your life. 

Also remember that what works for you may not be the best solution for someone else (your best friend, sister, etc.)