Bethy’s thought of the day: Which comes first?

I get asked the same questions a lot and I give the same smart asset answers a lot. You will read all about them in my upcoming book, Move Your Assets: From the Chair, not the Bank.

Here is one of your excuses, ooh I'm sorry, I mean questions:

Q. Shouldn’t I lose weight first and then begin an asset moving (AKA "workout" or "dreaded E word") program?

A. Absolutely do NOT wait til you lose weight with a "diet" first! If you do, you'll come running to me with saggy, wobbly pieces of skin that no longer have fat or muscle to “smooth and fill them out” and you'll ask me how to get rid of them!!

Flabby skin 1If you are extremely out of shape and/or morbidly obese and feel you need permission from your doctor to even walk again, please get it quickly. No doc will be opposed to you wanting to move your assets, I can promise you that. There are only a handful of true medical conditions that require absolute rest — and obesity, diabetes, heart disease and fibromyalgia are not on that short list.

So go get your medical clearance and then find passion in asset moving. I don’t care if it’s Zumba, FUNIQ, Karate, circuit training, biking, boot camp, walk/running . . . any activity that excites you and your inner baby and makes your sock go up and down (like your hot boyfriend) will be great.

Then once you’ve added that positive program to your life, you can focus on cutting down on crap instead of cutting out an entire food group.

You'll read a lot more about this in my book. It's coming soon, I promise!

Try this right now: Bop around!

I'm giving you tips to add more movement to your life. Here's my latest:

Put on your favorite music and bop around like an idiot for 30 minutes.

Who cares how silly you look?  (I look like that all the time, so don’t worry!)

Dancing 3 cropped
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“I love bacon even though it’s bad for you”–Part 2

Welcome to Part 2 of "I love stuff that I know is bad for me!" 

In the last episode we spied on 2 women who…well, you can read all about it here.

So today I want to help you understand more about fats: what’s a good fat, what’s a bad fat, and how in the world do you know if a food is high in fat?

I’ve interviewed a lot of lean, fit people for my book to find out their tips about how they stay that way. My pal Cindy, who is very lean, says if food feels greasy to the touch and leaves a greasy residue on her hands, she stays away from it.

  Fatty food 4

Think of all the foods that leave your hands feeling greasy: all fried foods, butter, creamy stuff, mayo, most dressing, and of course bacon and sausage. If they leave your hands like that, what are they doing to your thighs and the back of your arms as well as your veins and arteries? Can someones say "high LDL?? (That's the "bad" chlolesterol, by the way, that's probably clogging your blood vessels right now if you eat lots of the above mentioned treats…yuck! And you can't just rinse those arteries  off, like you can your hands…wow…what a profound, unanounced Bethy Tangent!) That’s one of my key areas to observe people; if the back of your arms jiggle way too much, I know you eat way to much fat and you basically don’t use your arms for much more than, uh, eating. No, I can't really get a birdseye view of your blood vessels to see how clogged your pipes are; moving your assets will absolutely aid in cleaning you out, by the way.

Another great way to determine if a food is high in fat is to simply read the label. You will see total calories and then calories from fat. To determine what percentage of the total is from fat, simply divide: 

Divide the calories from fat
by
the total calories
=
% calories from fat

You want to limit foods with percentages that are more than 25% or 30%. 

Do the math yourself on the label below. Is this a food you want to consume large quantities of? 

Bacon--nutrition label
You guessed it…the answer is “no.” And what is this mystery fat-filled food? It’s bacon! A whopping 68% of the calories are from fat!

You can find nutrition labels for hundreds of foods here: http://caloriecount.about.com

Keep in mind that just because a food has the words "low fat" blaring across the package doesn't mean it's great for you. Read the nutrition label and do the math; many so-called "low-fat" foods are only slightly lower in fat than their regular counterparts, but still way above the amount of fat you should be eating on a regular basis.

Good fats

Yes, there are good fats, too. These are the unsaturated fats, mostly from plants, nuts, seeds and fish and are not in “solid” form like the saturated fats mentioned above (which are mostly from animals).

Salmon
Examples of foods with good fats are avocados, olive oil, tuna, salmon, and some nuts. You can find a complete list here. That site also includes some great substitutions (eg instead of fat-filled sour cream, substitute non-fat or low-fat yogurt).

Unsaturated fats actually help to lower your bad cholesterol, while (solid) saturated fats tend to raise it. And yes, cheese does fall into the saturated fat category so you want to limit your cheese consumption even if it’s lowfat cheese.

I like to replace cheese in my salads and on my sandwiches with avocado, which is one of the good fats and so tasty. I think even Subway caught on to my little secret as they are now advertising their turkey/avocado sub!

Avocado 2

Remember, just because these are good fats doesn't give you a ticket to drown your food in olive oil! All fats are high in calories and most oils have 120 in one tablespoon! So make sure you dip your fork into that side of salad dressing (like the late Jack LaLanne advised), instead of dumping the cup on your salad and you will spare yourself hundreds of unwanted calories.

The bottom line (yours!)

As you've heard me say many times, most peops, with way too much junk in their trunk, arteries and other places got that way by eating too much fat (and sugar too) combined with not moving their assets…period, end of story!

No, I haven’t mentioned the dreaded “s” word (sugar) until now because I know I’d really drive you bonkers! The Orlando Sentinel recently posted an article about how bad sugar really is for you: Suicide by Sugar. Americans are unfortunately addicted to sugar because it is “snuck” into so many packaged foods, such as sauce and bread, that do not need sugar…oy vey!

But that's for another upcoming blogpost. I think you’ve hear enough for now! Let me know what you think; just post it in a comment (click here then scroll to the bottom of the page).

Food heart

Bethy’s Thought of the Day: This is why Americans are so unhealthy!

Don't complain to me about your aches, pains, and excess body fat if you park your shopping cart 5 feet from the rack!

Shopping cart
It's lazy and inconsiderate and it causes your "assets" as well as prices to increase!

BTW the reason I know it costs us all more for groceries is because the kid being paid to rack up the carts at Costco told me, "I don't care, I get paid to do this all day!"

Ponder that!

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Eat like Bethy eats and never diet again! Part 2–swaps and recipes

So is it beginning to sink in? “Cut the crap (namely the fats and the sugary stuff) not the carbs!” 

In my last post I shared with you “4 tips to eat like me…and never diet again!” You can read why carbs are not your problem; the fat and sugar are.

And you can see my before and after pix so you know this really works. I'm 45 and in the best shape I've ever been in my life–because this is how I eat 90% of the time.

Now I want to give you some of my favorite “swaps, tips, and recipes” to help you eat like me. (And you'll notice how well I use the World’s Healthiest Foods list!)

I love to have my cake and eat it too. I love my red wine and I love a Chinese buffet every so often.  That’s why 90% of the time my food choices are very healthy. And my clients who do the same are in the best shape of their lives. Not only do they look leaner, but their cholesterol and blood sugar is lowered…woo hoo!!

My 5 fav tips and swaps

1. NEVER put dressing ON your salad!

You are doing yourself an injustice if you ask for it on the side and then pour it on your salad anyway. That’s hundreds of calories.

Instead ask for dressing on the side and then take a fork-full of salad and dip your fork into your dressing before each bite. (That’s a tip from Jack LaLanne.) You’ll be amazed how much less dressing you use.

2. Hold the mayo!

Don't use mayo-based dressing or spreads (which are almost all fat) on salads or sandwiches. Instead use salsa, mustard or balsamic vinegar and roasted sesame seeds.

3. One fat and one protein per salad please!

If you have cheese on your salad, that means no bacon and no mayo-based dressing! (“Cobb” and “lettuce wedges” are not “salads”; they are just a bunch of fats and some protein lying on a bed of water!)

4. Try not to add cheese to your sandwich.

It’s more than 50% fat. You probably don’t really taste the cheese anyway. How about avocado instead? It’s much tastier! (Yes, avocado has fat but the healthy kind your body needs.)

5. Add cucumber slices, with skin, to your water and keep refilling.

It will be so refreshing and make you want to drink more water without added calories or "fake sugar!" Adding lime with cucumber is tasty, too!

And my 4 fav recipes

1. Bethy's tuna salad

If you mix tuna with mayo, can you really call it a “salad?” Half of my tuna salad is chopped onions, cukes, celery and carrots; the other half is tuna. Then I add a little light mayo, dill, lemon and whatever spices you like.

Bethy's version of tuna SALAD 001
2. Bethy's great breakfast or lunch

1 slice of whole-grain or multi-grain toast with1 sliced hard-boiled egg. Top with spinach leaves and 1 one slice of low-fat cheese. Microwave for 30 seconds. Then top with thin slices of avocado. 

It's something from every food group and packed with nutrients (very nutrient dense), but not calories!

3. Bethy's super shake

Make a “nutrient-dense” shake using a frozen sliced banana, vanilla soy milk to cover, and a teaspoon of (natural) peanut butter (not the kind with added sugar).

4. Bethy's fav wrap

Lean, white oven-roasted turkey (or any lean protein; vegetarians can substitute hummus, tofu, or slivered almonds instead)
Avocado
Spinach
Honey mustard or salsa
On a “Flat-Out” wrap

Do you notice that most of the foods in my recipes, tips, and swaps are from the World’s Healthiest Foods list?

Now, why don’t YOU share a recipe from the World’s Healthiest foods list? What can you swap for yourself and your family?

Leave your recipe in the comments and share it with the rest of us!

UPDATE: Click on comments and scroll down to read some of the recipes other FUNIQ readers are sharing–and my replies!

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