I recently spoke to the Hammerhead triathlon club here in Jacksonville. I spoke about pre race nutrition but I also wrote an article for their monthly newsletter on keeping your heart healthy.
I know it is great to eat whatever you want after you put in a long weekend of training or several days of two-a-days. However, it is likewise important to keep your insides looking as good as your outsides.
I wanted to post my eat this not that suggestions since I'm sure a lot of people won't take the time to find alternatives to their favorite treats. This section took me a good 3-days to find all these suggestions. When looking for better alternatives I don't have specific criteria except for reducing sugars, eliminating trans fats and seeking out lower-calorie, satisfying treats.
You can read the whole article on the hammerhead triathlon club website
http://hammerheadtriathlonclub.com/files/NewsLetter/Newsletter%202008%2009-10.pdf
(pg. 8 and 12)
Eat this……not that!
Instead of Jif peanut butter (ingredients: partially hydrogenated vegetable oil, fully hydrogenated vegetable
oil) choose
Natural Smucker’s peanut butter (ingredients: peanuts, salt).
Instead of Rice Krispy cereal (ingredients: rice, sugar, malt flavoring, high fructose corn syrup) and ready-to-drink Nesquik chocolate milk (1 cup, 200 calories, 30 grams sugar, 3 grams saturated fat, high fructose corn syrup) choose
Kashi GoLean Crunch (ingredients: whole oats, long grain brown rice, rye, hard red winter wheat, triticale, buckwheat, barley, sesame seeds, textured soy protein concentrate, 8 grams fiber) and Light Chocolate Silk milk (1 cup, 120 calories, 19 grams sugar, 0 grams saturated fat)
Instead of Orville movie theatre bagged popcorn (5 grams trans fat, 170 calories per 2 tbsp unpopped) choose
Smart Balance low fat popcorn (20 calories per 1 cup popped)
Instead of Small Dairy Queen Snickers Blizzard (670 calories, 25 grams fat, 1 gram trans fat, 83 grams sugar)choose
Baskin Robbins Chocolate Chocolate chip (no sugar added) (150 calories per 4 ounce scoop, 5 grams fat, 7 grams sugar)
Instead of Bisquick original pancake mix (15 grams fat, 4.5 grams trans fat per 1 cup dry mix, 480 calories)choose
Dunkin Donuts Cinnamon Raisin Bagel (3 grams fat, 0 trans fat, 330 calories)
Instead of McDonald’s Hot fudge sundae (330 calories, 48 grams sugar) choose Starbucks tall Java Chip light Frappuccino (160 calories, 20 grams sugar)
Important: Just because a food label has a zero next to trans fat, the FDA allows foods to have .5 grams or
less of trans fat, per serving, in order for the food to be labeled as “trans fat free”. If a food lists hydrogenated
oil or high fructose corn syrup at the top of the ingredient list, there is a good chance that you are
eating around .5 grams trans fat for every serving of that food. If you have trouble finding a sweet treat without
trans fat, seek foods with sugar, corn syrup and hydrogenated oils near the end of the ingredients list. Ingredients
are listed in order of quantity, starting with the first ingredient.
I know it is great to eat whatever you want after you put in a long weekend of training or several days of two-a-days. However, it is likewise important to keep your insides looking as good as your outsides.
I wanted to post my eat this not that suggestions since I'm sure a lot of people won't take the time to find alternatives to their favorite treats. This section took me a good 3-days to find all these suggestions. When looking for better alternatives I don't have specific criteria except for reducing sugars, eliminating trans fats and seeking out lower-calorie, satisfying treats.
You can read the whole article on the hammerhead triathlon club website
http://hammerheadtriathlonclub.com/files/NewsLetter/Newsletter%202008%2009-10.pdf
(pg. 8 and 12)
Eat this……not that!
Instead of Jif peanut butter (ingredients: partially hydrogenated vegetable oil, fully hydrogenated vegetable
oil) choose
Natural Smucker’s peanut butter (ingredients: peanuts, salt).
Instead of Rice Krispy cereal (ingredients: rice, sugar, malt flavoring, high fructose corn syrup) and ready-to-drink Nesquik chocolate milk (1 cup, 200 calories, 30 grams sugar, 3 grams saturated fat, high fructose corn syrup) choose
Kashi GoLean Crunch (ingredients: whole oats, long grain brown rice, rye, hard red winter wheat, triticale, buckwheat, barley, sesame seeds, textured soy protein concentrate, 8 grams fiber) and Light Chocolate Silk milk (1 cup, 120 calories, 19 grams sugar, 0 grams saturated fat)
Instead of Orville movie theatre bagged popcorn (5 grams trans fat, 170 calories per 2 tbsp unpopped) choose
Smart Balance low fat popcorn (20 calories per 1 cup popped)
Instead of Small Dairy Queen Snickers Blizzard (670 calories, 25 grams fat, 1 gram trans fat, 83 grams sugar)choose
Baskin Robbins Chocolate Chocolate chip (no sugar added) (150 calories per 4 ounce scoop, 5 grams fat, 7 grams sugar)
Instead of Bisquick original pancake mix (15 grams fat, 4.5 grams trans fat per 1 cup dry mix, 480 calories)choose
Dunkin Donuts Cinnamon Raisin Bagel (3 grams fat, 0 trans fat, 330 calories)
Instead of McDonald’s Hot fudge sundae (330 calories, 48 grams sugar) choose Starbucks tall Java Chip light Frappuccino (160 calories, 20 grams sugar)
Important: Just because a food label has a zero next to trans fat, the FDA allows foods to have .5 grams or
less of trans fat, per serving, in order for the food to be labeled as “trans fat free”. If a food lists hydrogenated
oil or high fructose corn syrup at the top of the ingredient list, there is a good chance that you are
eating around .5 grams trans fat for every serving of that food. If you have trouble finding a sweet treat without
trans fat, seek foods with sugar, corn syrup and hydrogenated oils near the end of the ingredients list. Ingredients
are listed in order of quantity, starting with the first ingredient.