- Any grain product with <3 g of fiber.
- Simulated flavour convenience foods such as quick-cooking rice, flavoured noodle soups, dye-coloured cereals, diet soft drinks
- Commercially made baked goods: cookies, granola bars, cakes
- Fruit-flavoured “gels”
- Spices containing sodium and/or MSG
- Butter-flavoured cooking spray
- Foods where the ingredient lists are mostly: preservatives, poor quality oils (trans, fractionated, hydrogenated), artificial ingredients, sugar, sodium
- Instant flavoured oatmeal: ½ a day’s worth of added sugar in one package)
- Low-fat and/or flavoured rice cakes: high on refined carbohydrates, light on fibre, sugar, sodium and even MSG if flavoured
- Organic on the label does not automatically mean it’s healthy. Organic canned chicken noodle soup can have a day’s worth of sodium in one can.
- Gluten-free crackers, cookies, bars. Food products that are gluten free and not calorie free! Many contain just as much fat, sugar, sodium and fibre-free flours as their gluten-containing cousins!
- Sweetened yogurt, soy or almond milks. Yogurt naturally contains lactose (sugar) and with added flavourings, one 2/3 cup of yogurt could deliver as much as 4.5 teaspoons of sugar! Boxed soy, rice or almond milk is best consumed unsweetened. The added sugar contributes to added pounds. Use in smoothies and flavour with fresh or frozen fruit. **Rice and almond milk are both very poor sources of protein – bump up the nutrition with an added protein source.
These foods can contribute to bloating, gas, headaches, constipation, acne, irritability, fatigue, weight gain, and intense cravings. Don’t be fooled by marketing. Gluten free foods are for people who have celiac or gluten-intolerant. Even celiac should not be loading up on gf “treats”. Organic on a label is not a free pass.
STOCK UP ON...
- Nuts: studies show nut-eaters can have lower risks for Coronary Artery Disease
- Plant-based protein: beans, legumes, quinoa, lentils, seeds. These are high in fibre and easier to digest than animal protein.
- Sodium-free spices for flavour
- High-quality oils: Extra-Virgin Olive Oil, Coconut-oil, grape seed oil
- Chia vs. Flaxseeds: Chia is a nutritional heavy-weight
- Quinoa & buckwheat: best low-carb grain option with ample protein and fibre
- Large flake or steel-cut oats
- Dates and figs (dried)
- All natural peanut, almond or sunflower butter
- All fruits & vegetables: fresh, frozen and even sodium-free, organic bpa-free canned
These foods contain ↑disease-fighting nutrients such as zinc, carotenoids, antioxidants, protein, and fibre. They are easy to assemble into dishes (quinoa salad, buckwheat and bean salads), sprinkle chia, nuts, seeds on your vegetable salads, cereal, or eat nuts, seeds, beans for craving-busting, filling snacks. (Remember proper portions are still important).
We know oatmeal is a healthy breakfast option but takes too long on hectic mornings to cook. Soaking your oats overnight gives you an “instant” breakfast for two in the morning. High in fibre, nutrients and flavour –
1 cup large flake oats (safe for celiac if you choose gf oats)
2 cups unsweetened almond or soy milk (soy milk will yield more protein)
1 cup fresh berries
½ cup nuts (walnuts, pecan, cashews, or almonds – nut-free try pumpkin seeds)
2 T ground flaxseeds
2 tsp ground cinnamon
Dash of sea salt
Drizzle of honey or maple syrup to sweeten or chop up 2 dates and 2 figs
Combine all ingredients (only ½ cup of fresh berries) except honey and chill in refrigerator for 3 hours or overnight. Can heat or serve cold. Drizzle honey.