The Healthy Choices Thread

illudium_phosdex

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I've been making a concerted effort for about the last 10 days or so to pack my husband a healthy lunch to take to work so he doesn't have to get junk from convenience stores or the vending machine.
 
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For the most part, I've stuck with this eating plan as a basis for eating healthy over the last several years. Here's an easy way to remember what's good for you in this plan ... The first letter of each food group spells: A.B.S.D.I.E.T.P.O.W.E.R 12


1) Almonds and Other Nuts
Eat them with skins intact.

Superpowers: Building muscle, fighting food cravings
Secret weapons: Protein, monounsaturated fats, vitamin E, folate (in peanuts), fiber, magnesium, phosphorus
Fight against: Obesity, heart disease, muscle loss, cancer
Sidekicks: Pumpkin seeds, sunflower seeds, avocados
Impostors: Salted or smoked nuts. High sodium spikes blood pressure.

0407_absdiet_almonds_200x20.jpg


2) Beans and Other Legumes
Including soybeans, chickpeas, pinto beans, navy beans, kidney beans, lima beans.

Superpowers: Building muscle, helping burn fat, regulating digestion
Secret weapons: Fiber, protein, iron, folate
Fight against: Obesity, colon cancer, heart disease, high blood pressure
Sidekicks Lentils, peas, bean dips, hummus, edamame
Impostors: Refried beans, which are high in saturated fats; baked beans, which are high in sugar.

0407_absdiet_beans_200x200.jpg


3) Spinach and Other Green Vegetables

Superpowers: Neutralizing free radicals (molecules that accelerate the aging process)
Secret weapons: Vitamins including A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber
Fight against: Cancer, heart disease, stroke, obesity, osteoporosis
Sidekicks: Cruciferous vegetables like broccoli and brussels sprouts; green, yellow, red, and orange vegetables such as asparagus, peppers, and yellow beans
Impostors: None, as long as you don't fry them or smother them in fatty cheese sauces.

0407_absdiet_spinach_200x20.jpg


4) Dairy Products
Fat-free or low-fat milk, yogurt, cheese, cottage cheese.

Superpowers: Building strong bones, firing up weight loss
Secret weapons: Calcium, vitamins A and B12, riboflavin, phosphorus, potassium
Fight against: Osteoporosis, obesity, high blood pressure, cancer
Sidekicks: None
Impostors: Whole milk, frozen yogurt

0407_absdiet_dairy_200x200.jpg


5) Instant Oatmeal
Unsweetened, unflavored.

Superpowers: Boosting energy, reducing cholesterol, maintaining blood-sugar levels
Secret weapons: Complex carbohydrates and fiber
Fights against: Heart disease, diabetes, colon cancer, obesity
Sidekicks: High-fiber cereals like All-Bran and Fiber One
Impostors: Sugary cereals

0407_absdiet_oatmeal_200x20.jpg


6) Eggs

Superpowers: Building muscle, burning fat
Secret weapons: Protein, vitamins A and B12
Fight against: Obesity
Sidekicks: Egg Beaters, which have fewer calories than eggs and no fat, but just as much of the core nutrients
Impostors: None

0407_absdiet_eggs_200x200.jpg


7) Turkey and Other Lean Meats
Lean steak, chicken, fish.

Superpowers: Building muscle, improving the immune system
Secret weapons: Protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium
Fight against: Obesity, mood disorders, memory loss, heart disease
Sidekicks: Shellfish, Canadian bacon, omega-3 rich flaxseed
Impostors: Sausage, bacon, cured meats, ham, fatty cuts of steak like T-bone and rib eye

0407_absdiet_turkey_200x200.jpg


8) Peanut Butter
All-natural, sugar-free.

Superpowers: Boosting testosterone, building muscle, burning fat
Secret weapons: Protein, monounsaturated fat, vitamin E, niacin, magnesium
Fights against: Obesity, muscle loss, wrinkles, cardiovascular disease
Sidekicks: Cashew and almond butters
Impostors: Mass-produced sugary and trans fatty peanut butters

0407_absdiet_pbutter_200x20.jpg


9) Olive Oil

Superpowers: Lowering cholesterol, boosting the immune system
Secret weapons: Monounsaturated fat, vitamin E
Fights against: Obesity, cancer, heart disease, high blood pressure
Sidekicks: Canola oil, peanut oil, sesame oil
Impostors: Other vegetable and hydrogenated vegetable oils, trans fatty acids, margarine

oliveoil.jpg



10) Whole-Grain Breads and Cereals

Superpowers: Preventing your body from storing fat
Secret weapons: Fiber, protein, thiamin, riboflavin, niacin, vitamin E, calcium, magnesium, potassium, zinc
Fight against: Obesity, cancer, high blood pressure, heart disease
Sidekicks: Brown rice, whole-wheat pretzels, whole-wheat pastas
Impostors: Processed bakery products like white bread, bagels, and doughnuts; breads labeled wheat instead of whole wheat

0407_absdiet_whgrain_200x20.jpg



11) Extra-Protein (Whey) Powder

Superpowers: Building muscle, burning fat
Secret weapons: Protein, cysteine, glutathione
Fights against: Obesity
Sidekick: Ricotta cheese
Impostor: Soy protein

0510_tropsmoothie_200x200.jpg


12) Raspberries and Other Berries

Superpowers: Protecting your heart, enhancing eyesight, improving memory, preventing cravings
Secret weapons: Antioxidants, fiber, vitamin C, tannins (cranberries)
Fight against: Heart disease, cancer, obesity
Sidekicks: Most other fruits, especially apples and grapefruit
Impostors: Sugary jellies

0407_absdiet_rasp_200x200.jpg
 
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Stravinsk

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That's a great list Revived! The only thing I would change is the dairy products (I do not believe they are healthy, even the low fat ones - calcium is in so many other products) - and shellfish can be dangerous (that's why the Bible warns against it - paralytic shellfish poisoning) - and I'm not sure why soy protein is demonised. There is a vegan bodybuilder (Robert Cheeke) who used lots of soy to build his muscle bulk.

Oh - and must must include Chia seeds. ;)
 
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That's a great list Revived! The only thing I would change is the dairy products (I do not believe they are healthy, even the low fat ones - calcium is in so many other products) - and shellfish can be dangerous (that's why the Bible warns against it - paralytic shellfish poisoning) - and I'm not sure why soy protein is demonised. There is a vegan bodybuilder (Robert Cheeke) who used lots of soy to build his muscle bulk.

Oh - and must must include Chia seeds. ;)


Thanks! Interesting that you mentioned dairy because, although I still consume a fair amount of milk, I've thought about cutting back or buying organic. I rarely eat cheese, froyo, etc.

I agree with your points on shellfish as well (which is why I favor salmon and tilapia). I sprinkle ground flaxseed on almost everything.

Regarding soy, I'm not certain why it's listed as an imposter. I have read that whey is recommended to build/maintain muscle. Since I lift several days per week, I supplement after my workouts.

In retrospect, I should have mentioned that this list was created by Men's Health. I can't take any credit. :D
 
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