Menu:

• All Natural Turkey Sandwhich   vs  Processed Turkey Sandwich
• Organic Apple vs Pesticide Apple
• Vitamin Water vs Same

Whole Foods Total Cost of Lunch  $ 4.75

Cost of Sandwich From Whole Foods $2.44:

In Store Farm Fresh Baked Turkey  $10.99 lb.    So $10.99/16 ounces = $.69 per ounce .   Lets use 2 ouncessince that’s what your local sandwich chain would use.     2 x $.69=  $1.30

Eziekiel Bread $ 3.99 loaf.  So 1 slice = $3.99/20 slices = $.20 per slice.  Lets use 2 slices. However, you could make an open face sandwich for less calories with almost the same nutrition.  2 x $.20= $.40

Organic Spinach $ 3.69 a bag.  So 1 spinach leaf = $ 3.69/89 leaves aprox = $ .04 leaf.  Lets use 5 slices instead of lettuce which has minimal nutritional value.   5 x $ .04 = $ .20

Organic Avocado $ 2.49 avocado.  So 1 slice avocado = $2.49/15 thin slices = $ .17 slice.  Lets use 1 slice since its got alot of taste. 1 slice = $ .17 cents

 Whole Foods 365 brand  Organic Honey Mustard $ 2.99 bottle.  So 1 tsp = $ 2.99/50 = $.06 tsp.  Lets use 2 tsp (1 tbsp).  $ .12

Organic Tomato  $ 2.49 lb. 1 tomato = $2.49/3 tomatoes = $.83.   Lets use 2 thin slices which will be approx. $ .25

 Cost of Organic Apple  $.72

Cost of Vitamin Water $ 1.59

Grand Total: 4.75

Local Chain Total Cost of Lunch $ 6.67

Average Cost for 6 inch sandwhich      $ 3.99

Note: processed turkey, pesticide veggies, refined wheat bread (NOT wheat just colored brown, thats all it is.  So, don’t think it is really healthier because honestly it’s NOT.  Lettuce which is just water and usually honey mustard is loaded with chemicals and mayo.

Average cost of apple    $ .99

Average cost of Vitamin Water $ 1.69 

Grand Total: $6.67

Summary:  First, preparing your own food pays off.  Secondly, you can’t really compare the nutrition value since the whole foods sandwich is void of chemicals and is packed with  more fiber and nutrients. 
So, before you think eating healthy is expensive.  Think again.

Some more tips:

• buy frozen organic veggies
• buy only the necessities and the store brand ( Trader Joe’s, 365 whole foods brand)
• buy in quantity and look for sales, coupons etc
• buy all your cleaning supplies, etc…at a bargain store i.e. BJs
• Alot of the wholesale clubs are carrying organic brands.  Remember to read labels.  Organic means nothing in terms of fat or sometimes isn’t really organic.

Another Excuse: Eating healthy is expensive (whole foods)! is a post from: Fit Bytes - Unplugged

• Why do you want to diet? I  have at least 50 people a month ask me if they can eat this or if they can eat...
• Albacore Lettuce Wraps Albacore Lettuce Wraps Tuna is one of those healthy items that's found in the inner aisles of the grocery store-so...

• Food Journal 7/20/2010 1 Diet Soda 6:00 am 1 Cup Strawberries 6:30 am 1 Diet Soda 7:00 am 1 Liter Pellegrino Sparkling Water...
• Brian Head, Brian Head, UT Brian Head is located in: Brian Head, UT Phone: (435) 677-2035 Website: http://www.brianhead.com/ About the Resort: One of the most...

Fried Food Disaster

Of course no one wants to listen to a lecture on the importance of healthy eating coupled with a solid exercise routine. That would preclude the quick and easy part.

So in a world where two thirds of all adults are overweight or obese, and some doctors predict that we will soon see a generation with a lower life expectancy than their parents due to obesity related diseases, I’ve come up with a solution that is both quick and easy. (Drum roll, please.)

Stop eating fried foods. (Gasp!)

Fried foods, despite having little to no nutritional value and being loaded with fat and calories, have become an accepted indulgence in our society. So accepted that many restaurants serve fries or chips alongside every meal.

It’s no wonder that fried foods are the number one thing that most people crave – they are salty, addictive and plentiful.

Are Fried Foods Really That Bad?

In a nutshell, yes, fried foods really are that bad for you.

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.

Other disasters that fried foods put you at risk for include:

Fried foods have also been known to trigger Acid Reflux and IBS (Irritable Bowel Syndrome).

Need I say more?

Going Fried-Free

Giving up fried food may not be easy, though it will arguably be one of the best things you do for your health and appearance. You will lose weight and improve your health by eliminating fried food from your life.

Keep in mind that, like all habits, the first thirty days will be the toughest. Make things easier by staying away from situations that place you in front of a big basket of fries or plate of doughnuts.

New Foods to Love

Instead of fried foods, enjoy the following:

• Substitute a salad or fruit instead of fries
• Baked potato – but pass on the butter and sour cream
• Baked or grilled chicken instead of fried chicken
• Organic Tortilla Chips (baked) instead of fried potato chips
• Raw veggie pieces

You may be surprised how delicious these healthier options taste.

Help, I’m addicted!

If your diet has consistently included fried foods – multiple times a day or several times each week, then giving it up may take more work than simply trying healthier options.

You’ll need to use some mental strategies as well.

To do this focus on all the negative things about eating fried foods:

• Think of how bloated and heavy you feel afterward
• Remember the heart burn you’ve experienced
• Focus on the extra pounds you want to lose – imagine doughnuts and French fries sticking to your belly and thighs
• Look at your acne

Remember that your skin can show your internal health.SkinBotanica.com The Largest selection of Natural & Organic products

• Feel the discomfort of being out of breath doing normal activities

You didn’t think I was really going to skip telling you how beneficial exercise is to achieving your health and weight loss goals did you?

The bottom line is that exercise plus healthy eating will give you the body that you want.

What are you waiting for? Drop that bag of chips!

Fried Food is So Unhealthy is a post from: Fit Bytes - Unplugged

• Answer: what do you think of Electrolyte Drinks? Electrolyte Drinks Taste great.  However, many contain high amount of fructose, corn syrup, artificial sweetner and even refined sugar. Fructose  in some studies...
• Lifestyle and Health Changes Whats Lifestyle got to do with it?   It happens to everyone. That moment when you realize that it's time...

• Soybeans: Healthful or Harmful? A study from Tulane was widely reported in the news media to show that eating soybeans prevents heart attacks. That's...
• Fat Government Exemplified by Picking On The Overweight As the government gets bigger, fatter, and more controlling, watch out! There is no way to get out of the...

Healthy Breakfast Options when Dieting

• Check off 3-5 that you like and stick to these for the first 2 weeks.
•  Focus on cutting back on your starches for these 2 weeks as hard as it may be, however we are going for momentum.  Momentum and  results will bring you success and a sense of accomplishment. 
• Look at your goal sheet every day when waking up.
• Drink 16 ounces of water when you wake. Add fresh squeezed lemon
• Sometimes 8 ounces fresh squeezed orange juice or fresh veggie juice helps stabalize blood sugar cravings
• Try to buy organic fruits and dairy as much as possible.

1. Nonfat cottage cheese/berries
2. greek Yogurt/fresh berries/hard boiled egg
3. Protein drink/slice eziekiel toast with almond butter  
4. Oatmeal (1/2-1 cup)/1-3egg whites  or greek yogurt with berries
5. 1-2 cups organic blueberries/egg whites  
6. Low Fat organic yogurt with added scoop of protein powder
7. Greek yogurt, fruit, handful almonds
8. Turkey Bacon, fruit cup
9. Organic Oats/turkey bacon (all natural)  
10. Turkey or Chicken sausage/ hard boiled egg
11. Egg white omelet with veggies/sliced fruit
12. Hardboiled egg/veggie drink
13. Veggie Drink (organic greens) added to pineapple juice and water/nonfat cottage cheese
14. egg whites with sliced grilled chicken and slice of organic cheese
15. Organic oats with added almonds, berries and flax oil
16. Slice eziekeil toast with organic almond butter/ sliced banana
17. Slice eziekiel toast with turkey bacon/egg whites/ slice cheese
18. Salmon/hard boiled egg/ sliced melon
19. Organic oats w crushed raw almonds, sliced banana and fresh berries
20. Organic oatmeal with added scoop of protein powder and fresh berries
21. Hardboiled egg/slice eziekiel toast with olive oil or flax oil

 Internet Diet Programs that may help: 

 Negative Calorie Diet

Acid Alkaline Diet Simplified 

Warp Speed Fat Loss – lose 28 lbs in 28 days

Shop, Chop and Cook organic, free range foods…Learn simple techniques for great meals.

21 Healthy(Diet) Breakfast Meal Suggestions is a post from: Fit Bytes - Unplugged

• Why do you want to diet? I  have at least 50 people a month ask me if they can eat this or if they can eat...
• 21 Healthy Breakfast Options    Quick Tips: Check off 3-5 that you like and stick to these for the first 2 weeks.  Focus on...

• Healthy Meals on the Go I have absolutely no time for a sit down dinner tonight, let alone prepare one! My schedule has me going from...
• 3 Ways to Easily Add More Fruits and Vegetables to Your Diet All of us know that we need to start eating healthier and get more fruits and vegetables into our diets....

 Mark Mincolla’s 5 Dieting Tips

5 tips for avoiding dietary excesses that lead to weight gain. 

 1. Tip: Do not miss breakfast! U. Mass. researchers recently analyzed the eating habits of 500 subjects

and found that by missing breakfast their risks of obesity increased by 450%! A breakfast of 

40% protein- 30% carbs- 30% fat is recommended.

click  to find out about Vita-Mix 1700 Turbo Blend 4500 Countertop Blender with 2+ HP Motor

A reliable heavy duty blender like the vitamix is a great way tomake healthy smoothies and                                                               

vegetable drinks.  Protein drinks are a great breakfast and or snack alternative. I personally 

 have this blender and mix up whey protein, organic fruit,distilled water and organic yogurt

with added flax oil.

2.  Tip 7-8 hours of uninterrupted sleep each night! Montefiore Medical Center sleep

 expert Dr. Michael Thorpy tells us that less sleep interferes with the body’s carbohydrate metabolism.

His research shows that insufficient sleep tends to spike the blood sugar putting the body into a fat storage cycle.

3. Tip: Take 1/4 cup of nuts and seeds for your mid AM and mid PM snacks every day! Purdue Univ. researchers discovered that this snack will satisfy the appetite for up to 90 minutes longer than any other dietary option.

4. Tip: Take 200 mcgs. of chromium picolinate three times daily after meals!
According to recent studies performed at the USDA Human Nutrition Research Center the mineral chromium can balance blood sugar levels as effectively as prescription medication without side effects. This will stave off appetite, especially for sweets and high starch carbs.

5. Tip: Take 1 cup of cooked fruit after dinner each night! Fill a pyrex with frozen berries, unsweetened canned peaches and pears. Add cinnamon, and oatmeal flakes. Bake at 350 degrees for 50 minutes. Over the past 25 years my patients have reported that this pie filling like dessert satisfies their sweet tooth in a most healthy way!

                         Nutrition, Beauty and Vitality

Aging is the result of free radical build up. A free radical is a type of  “vampire” molecule that barges in on a healthy cell, and robs it of a vital electron. Once robbed, the healthy cell then becomes drastically altrered. All of the cell’s protein, fat and DNA are then disrupted to the point of mutation. Premature aging and disease are the result of excess free radical build up. Altered DNA creates a faulty blueprint for collagen and elastin fibers. They become thick, hard and bound together. This “cross linking” causes sagging, wrinkling aging skin and vital tissues. Seventeen percent of our total oxygen intake converts to free radicals, translating to 30,000 DNA hits every day!

Antioxidants protect us against premature cellular aging by mediating between healthy cells and free radicals. They intercede before the healthy cell is robbed and offer to donate one of their many reserve electrons to satisfy the needs of the free radicals, preserving the healthy cell’s integrity, and slowing down the aging process.

Key Antioxidant Nutritional Support:

All herbal spices, beans, legumes, fruits and vegetables are very high in antioxidants. On June 9th 2006 the USDA published their results of what is the largest study to date of the best food sources of antioxidants. Here is their list of the top 20 antioxidant rich foods:

1. Red bean ½ cup 13,727
2. Wild blueberry 1 cup 13,427
3. Kidney bean ½ cup 13,259
4. Pinto bean ½ cup 11,864
5. Blueberry (cultivated) 1 cup 9,019
6. Cranberry 1 cup 8,983
7. Artichoke hearts 1 cup 7,904
8. Blackberry 1 cup 7,701
9. Prune ½ cup 7,291
10. Raspberry 1 cup 6,058
11. Strawberry 1 cup 5,938
12. Red delicious apple (1) 5,900
13. Granny Smith (1) 5,381
14. Pecan 1 oz. 5,091
15. Sweet cherry 1 cup 4,873
16. Black plum (1) 4,844
17. Russet potato (1) 4,649
18. Black bean ½ cup 4,181
19. Plum (1) 4,118                                                                                                                                                   
20. Gala apple (1) 3,903

* The above scores reflect ORAC Factor (Oxygen Radical Absorbance Capacity)

Key Antioxidant Food Supplement Support:

Vitamins at Discount, click :
A (beta carotene) 10,000 units
B complex 50 mgs.
C 3,000 mgs
E (gamma) 800 units

Minerals:
Copper (chelate) 2 mgs.
Selenium (chelate) 200 mgs.
Zinc (gluconate) 50 mgs.

Amino Acids:
Alpha Lipoc Acid 50 mgs.
L-Carnosine 500 mgs.
L-Cysteine 500 mgs.
L-Glutathione 500 mgs.
Methionine 500 mgs.
N-Acetyl Cysteine 500 mgs.
L-Taurine 500 mgs.

Co-Enzymes and Hormones:
Co Q 10 (ubiquinone) 90 mgs.
Melatonin 3 mgs.

Top 10 Herb and Spice Antioxidants (with ORAC scores):
Clove 314,446
Cinnamon 267,536
Oregano 200,129
Tumeric 159,277
Cumin 76,800
Parsley 74,349
Basil 67,553
Sage 32,004
Mustard Seed 29,257
Ginger 28,811

 Your health for 10% off on Powerful Herbal Formulas, Results Guaranteed: Use Code:AM10

 On Attaining Success

Dieting by Mark Mincolla, PhD. is a post from: Fit Bytes - Unplugged

• Great Leg Session The Premise: Intense, Fast and Effective Leg Workout. Equipment Recommended: Wave Master Bag (original) Bag Gloves Jump Rope 10-30 lb...
• Fitness and Weight Loss Tips 101. Must Have Tips For Losing Weight  1. Write down a Short-Term (6 week) and Intermediate-Term (12 week) Diet and Fitness Goal:...

• Healthy Pregnancy Tips for Expecting Mothers Congratulations on your pregnancy! Now that you are aware of the fact that you are expecting a baby, you are...
• 50 New Romance Novel Blogs to Check Out in 2010 These blogs are added to last year’s list of 50 romance blogs to watch. The grand total is up to...

1. Cut back or eliminate alcohol consumption.
2. Eat more organic fruit during the day 1-3
3. Add more fiber to your diet.
4. Eat lean protein for your first meal.  Try to eat lean protein with every meal
5. Add Chromium Picolinate 200 mcg to your vitamin intake to help regulate sugar swings.
6. Eat complex carbs 1-2 , yams, brown rice, quinoa etc…
7. Become more fit because you’ll become more aware of what you eat.
8. Drink water throughout the day
9. Try an all natural, juice only popsicle during the hot summer days for quick fix. 
10. Find out the cause that triggers you to go for sugary foods, ie. stress and try to eliminate them from your routine.  Ex. don’t stop at dunkin donuts every morning for your usual coffee and bagel.

Note: Your skin and muscles will show a change if your training and you eliminate white products and sugar from your diet.  So, 100 calories of a candy bar will never equal 100 calories of a lean protein. 

Shop, Chop and Cook organic, free range foods…Learn simple techniques for great meals.

Please email me your questions, bsstudio@comcast.net.

Lose Weight: 10 Tips to eliminate sugar is a post from: Fit Bytes - Unplugged

• Fitness and Weight Loss Tips 101. Must Have Tips For Losing Weight  1. Write down a Short-Term (6 week) and Intermediate-Term (12 week) Diet and Fitness Goal:...
• What fat burning supplements do you recommend? I actually don't recommend any fat burning supplements. Will supplements help you lose weight?  Yes, there are some that can definitely...

• Gluten-Free Energy (part 3): Basic Diet, Energy and Being Gluten-Free   So what can a person with Celiac Disease and a need for a Gluten-Free Diet eat that will make her/him...
• Day After A Binge Holidays are prime times to eat way more than is necessary with meals that are extremely rich and loaded with...