Natural Wheat Berry with Honey
EarthGrains 100% Natural Whole Wheat 100% Stone Ground
Ezekiel brand bread (any)
Nature’s Own Organic 24 Grams Whole Grain 100% Whole Wheat
Nature’s Own 100% Whole Grain
Pepperidge Farm 100% Natural, 15 Grain
Pepperidge Farm 100% Natural, Whole Grain German Dark Wheat
Pepperidge Farm 100% Whole Grain, Whole Wheat
Pepperidge Farm Whole Grain Oatmeal
Sara Lee Hearty and Delicious 100% Whole Wheat with Honey
Sara Lee Hearty and Delicious 100% Whole Grain
Sara Lee Soft & Smooth 100% Whole Wheat
Sara Lee Soft & Smooth Whole Grain White
Choose from these side dishes:
Amaranth
Barley
Bulgur
Brown rice
Long-grain rice
Quinoa
Wild rice
Choose from these brands:
Arrowhead Mills
Bob’s Red Mill
Ezekiel
Grain Place Foods
Nature’s Path
You’re not limited to the items in the lists above; I just want to give you a little direction. As long as you follow the general guidelines I’ve outlined, you’ll be fine.
GOFISH • 1 POINT
EZ CALORIE CUT
Love sushi? Instead of a rainbow roll, eat a California roll. CUT: 128 CALORIES
Choosing seafood can be confusing, especially with regard to how it affects your health and your waistline. Here are a few simple rules to follow that will keep you swimming in the right direction without having to fight upstream:
• Always go with “wild caught.” Many farmed fish are genetically modified, have antibiotics fed to them, and are dousedwith pesticides. All this crap wreaks havoc on your metabolism, as I established in Chapter 1 .
• For the sake of your health, avoid large predatory fish like swordfish and shark; they accumulate more mercury and toxins than other ocean species.
Here’s my simple go- to list. All these choices are good, but the starred fishes are the best slim catch, as they’re the leanest and lowest in calories:
Abalone
Alaskan wild salmon (fresh, frozen, or canned)
Anchovies
Atlantic char*
Atlantic herring
Black sea bass
Clams (steamers)
Grouper*
Haddock*
Halibut*
Mahi mahi*
Oysters/mussels
Pacific cod*
Pacific halibut*
Pacific pollock
Pacific rockfish
Rainbow trout
Sablefish
Sardines*
Snapper*
Sole*
Stone, Kona, and Dungeness crab
Tilefish*
Tuna* (white albacore, line caught from the United States or Canada, canned, in water)
DON’T CUT CORNERS • 1 POINT
When buyingfruits and veggies, make sure they aren’tprecut. Produce that has been precut has been exposed to the air and is subsequently being “oxidized.” The fruit or vegetable is losing its nutrients and aging. Have you ever seen an apple an hour after you’ve taken a bite from it? It’s all brown, right? That’s oxidization at work for you.Don’t be lazy. I mean really, how hard is it to eat it whole or cut it yourself? Precut fruit is more expensive and has fewer metabolism-boosting nutrients.
JUDGE FOOD BY ITS COVER • 1 POINT
When you have to hack through layers ofpackaging and plastic to get to your food, it’s most likely bad for you. Plus, much of that plastic packaging is loaded with endocrine-disrupting perfluorochemicals (PFCs). Companies aren’t required to phase out the use of these harmful PFCs until 2015, but you can do it now. Try the strategy in the next tip as the ultimate alternative.
EXHAUST THE CASHIER • 1 POINT
Buy foods without bar codes. Think about it. Anything healthy, fresh, and minimally processed has no extra packaging or bar code. Veggies and fruits; grains, beans, and seeds from bulk bins; and meat—they come naturally, without a bar code. So make it your mission to wear out the cashier by having him or her look up the cost of all your healthy food choices!
KICK THE CAN • 1 POINT
The inside of many food cans is laced with a toxic coating called bisphenol A (BPA). Numerous studies have shown the effects of this dangerous chemical on our health. Research also suggests that BPA is directly linked to childhood obesity. Don’t think you’re off the hook, grown-up! It makes
EarthGrains 100% Natural Whole Wheat 100% Stone Ground
Ezekiel brand bread (any)
Nature’s Own Organic 24 Grams Whole Grain 100% Whole Wheat
Nature’s Own 100% Whole Grain
Pepperidge Farm 100% Natural, 15 Grain
Pepperidge Farm 100% Natural, Whole Grain German Dark Wheat
Pepperidge Farm 100% Whole Grain, Whole Wheat
Pepperidge Farm Whole Grain Oatmeal
Sara Lee Hearty and Delicious 100% Whole Wheat with Honey
Sara Lee Hearty and Delicious 100% Whole Grain
Sara Lee Soft & Smooth 100% Whole Wheat
Sara Lee Soft & Smooth Whole Grain White
Choose from these side dishes:
Amaranth
Barley
Bulgur
Brown rice
Long-grain rice
Quinoa
Wild rice
Choose from these brands:
Arrowhead Mills
Bob’s Red Mill
Ezekiel
Grain Place Foods
Nature’s Path
You’re not limited to the items in the lists above; I just want to give you a little direction. As long as you follow the general guidelines I’ve outlined, you’ll be fine.
GOFISH • 1 POINT
EZ CALORIE CUT
Love sushi? Instead of a rainbow roll, eat a California roll. CUT: 128 CALORIES
Choosing seafood can be confusing, especially with regard to how it affects your health and your waistline. Here are a few simple rules to follow that will keep you swimming in the right direction without having to fight upstream:
• Always go with “wild caught.” Many farmed fish are genetically modified, have antibiotics fed to them, and are dousedwith pesticides. All this crap wreaks havoc on your metabolism, as I established in Chapter 1 .
• For the sake of your health, avoid large predatory fish like swordfish and shark; they accumulate more mercury and toxins than other ocean species.
Here’s my simple go- to list. All these choices are good, but the starred fishes are the best slim catch, as they’re the leanest and lowest in calories:
Abalone
Alaskan wild salmon (fresh, frozen, or canned)
Anchovies
Atlantic char*
Atlantic herring
Black sea bass
Clams (steamers)
Grouper*
Haddock*
Halibut*
Mahi mahi*
Oysters/mussels
Pacific cod*
Pacific halibut*
Pacific pollock
Pacific rockfish
Rainbow trout
Sablefish
Sardines*
Snapper*
Sole*
Stone, Kona, and Dungeness crab
Tilefish*
Tuna* (white albacore, line caught from the United States or Canada, canned, in water)
DON’T CUT CORNERS • 1 POINT
When buyingfruits and veggies, make sure they aren’tprecut. Produce that has been precut has been exposed to the air and is subsequently being “oxidized.” The fruit or vegetable is losing its nutrients and aging. Have you ever seen an apple an hour after you’ve taken a bite from it? It’s all brown, right? That’s oxidization at work for you.Don’t be lazy. I mean really, how hard is it to eat it whole or cut it yourself? Precut fruit is more expensive and has fewer metabolism-boosting nutrients.
JUDGE FOOD BY ITS COVER • 1 POINT
When you have to hack through layers ofpackaging and plastic to get to your food, it’s most likely bad for you. Plus, much of that plastic packaging is loaded with endocrine-disrupting perfluorochemicals (PFCs). Companies aren’t required to phase out the use of these harmful PFCs until 2015, but you can do it now. Try the strategy in the next tip as the ultimate alternative.
EXHAUST THE CASHIER • 1 POINT
Buy foods without bar codes. Think about it. Anything healthy, fresh, and minimally processed has no extra packaging or bar code. Veggies and fruits; grains, beans, and seeds from bulk bins; and meat—they come naturally, without a bar code. So make it your mission to wear out the cashier by having him or her look up the cost of all your healthy food choices!
KICK THE CAN • 1 POINT
The inside of many food cans is laced with a toxic coating called bisphenol A (BPA). Numerous studies have shown the effects of this dangerous chemical on our health. Research also suggests that BPA is directly linked to childhood obesity. Don’t think you’re off the hook, grown-up! It makes
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