Carolyn's DNA Dieting Tips

 

1. Egg whites contain mostly protein and no fat. It is a great modulator of appetite regulator orexin

2. According to Harvard researchers, people who consume the most potatoes (3 or more servings per week) have a 14 percent greater chance of developing diabetes in their lifetime, than those who skip the taters

3. 2 tablespoons of whipped cream cheese contains 60 calories, whereas 2 tablespoons of the real deal contains 100 calories

4. A Kashi TLC chewy peanut butter bar contains 140 calories along with 300 Omega 3’s as opposed to a Kashi GoLean cookies and cream bar that contains 290 calories.

5. Whole, natural almonds (1 ounce) contain 170 calories along with half of the vitamin E that you need for one day; 1 ounce of raw pistachios contain 160 calories and phytosterols which are cholesterol busters as opposed to 1 ounce of dry, roasted peanuts that also contain 170 calories, but are the lowest on the nut chain when it comes to vitamins and antioxidants.

6. Grilled fish and meat always contain fewer calories than fried or sautéed fish and meat

7. Dijonnaise (which is a mixture of mayo and mustard) contains only 15 calories per tablespoon and way outdoes regular mayo which is 90 calories per tablespoon

8. Whole wheat linguine (2 ounces) contains 180 calories and 7 grams of fiber whereas regular spaghetti is 200 calories per 2 ounces and has only 2 grams of fiber

9. A single shot of espresso actually has 35% less caffeine than a whole cup of brewed coffee; just beware of those flavor syrups which contain nothing but sugar and artificial coloring, so if you must, go for the sugar free syrup

10. Most light beers contain around about 95 calories whereas regular beers are about 200 calories per bottle or can

11. Amino acids actually reduce stress levels. They can be found in low fat yogurt and mixed nuts such as almonds and walnuts

12. A little chocolate never hurt anyone, as long as it is real chocolate. White chocolate contains no cocoa, so it isn’t really chocolate to begin with. The darker a chocolate is or the more cocoa it contains, the more pure it is, thus the less sugar it contains and finally the healthier it is

13. A study done in Finland found that people who eat fish regularly (3 or more times per week) are 31% less likely to suffer from depression

14. A handful of sesame seeds contain a whole lot of magnesium, a mineral that is linked with stress relief and low blood pressure

15. Salmon and mackerel are two fishes that contain large amounts of Omega-3 fatty acids which are crucial for sustaining and even improving your brain power

16. Green tea contains the antioxidants known as catechins, which are renowned for speeding up your metabolism

17. Healthy fats such as those from olive oil and avocados, can help reduce inflammation and they also contain Omega-3 fatty acids, boosting your immune system

18. Kids eat 180 more calories today than they did in 1989, mostly due to enlarged portion sizes. Eat 80% of what is served and get up from the table hungry

19. 3 billion pizzas are sold in the United States each year, making it America’s fourth most craved food (behind cheese, ice cream and chocolate). You can make a homemade pizza by using whole wheat bread, marinara sauce and light cheddar cheese (which is richer in taste and has fewer calories than mozzarella)

20. Many restaurants, due to public pressure and local and state regulations, now include the number of calories, the grams of fat and milligrams of sodium each dish has in it (and sometimes more information). Try to choose a restaurant that you know has a ‘light’ section in their menu. Restaurants want you to come back so flavor is more important than caloric content so eating at home is ideal as you are more in control

21. Salad bars are terrific choices for lunch and dinner, but beware of the high calorie ‘add-ons’ that the salad bar contains, such as bacon bits, cheese, croutons and full fat dressings. Try to stick to the veggies and use oil and vinegar on the side so you can control what you put on your salad. Mix well after every few bites as the dressing will tend to sink to the bottom

22. You should remember to choose mixed green leaves or romaine lettuce (Caesar salad) over iceberg lettuce, which has virtually no nutrition in it whatsoever

23. When it comes to steaks, a filet mignon is the leanest cut with 345 calories per 8 ounce serving

24. Grass-fed beef is better for the cow and better for you, being naturally leaner and having a higher percentage of Omega-3 fatty acids

25. Grilled or steamed veggies always carry fewer calories than roasted or sautéed veggies

26. A glass of water before a meal takes away some of your appetite so you don’t eat as much

27. Red bell peppers contain twice as much vitamin C and nine times as much vitamin A as do green bell peppers

28. You should be careful of anything that has ‘teriyaki’ in its title. Teriyaki sauce or soy sauce contains a ton of sodium and should be avoided whenever possible

29. If you order a soup or salad before you eat your dinner, you will eat 20% fewer calories, according to a Penn State study

30. Many Italian restaurants have whole wheat pasta as well as regular pasta, so make sure you ask them for the whole wheat variety, and you will save on calories and gain on nutrition

31. Fruit sorbets have fifty percent more sugar than frozen yogurts and many frozen yogurts are also fat free (especially vanilla)

32. Most burger restaurants offer ‘low carb’ options where they cover the burger in lettuce rather than using a bun and if they don’t, you can always ask for it

33. A basic single serving of white rice contains a whopping 380 calories and 81 grams of carbohydrates, and that is just a side dish

34. If you use unsalted butter in your home recipes that call for butter as an ingredient, you will use less salt and therefore sodium at the end when you season to taste

35. Seafood is a great source of Omega-3’s but not when you dip it in butter on the side, so try using cocktail sauce instead

36. Blueberries have more antioxidants than any other North American fruit

37. Walnuts are actually higher in Omega-3’s than salmon

38. Bananas and mushrooms have the highest levels of potassium amongst all foods

39. The best beans are black beans. They are full of anthocyanins, antioxidant compounds that can improve brain capacity and performance

40. You can always sprinkle nuts on top of your salad for some extra protein, antioxidants and Omega-3’s

41. Tomatoes are a great source of the antioxidant lycopene which can greatly decrease your risk of developing many different forms of cancer

42. Carrots are a great source of the antioxidant carotenoid which not only helps to prevent many kinds of cancer along with reducing the risk of inflammatory conditions; plus they are high in vitamins A and C

43. Carrots were originally purple in color but they were ‘bred’ to become orange which was supposedly a more desirable color. Carrots also come in white and yellow

44. Fresh spinach leaves make for a great salad or as a mix in a salad. Spinach is high in lutein, plant-based Omega-3 folate and of course iron

45. If you choose low fat, protein and cancer rich probiotic yogurt and mix in a handful of blueberries, you have just created an ultimate antioxidant rich and healthy breakfast for yourself

46. Ginger helps with nausea, so eating a ginger snap or even just smelling raw ginger root can help you not to feel so nauseated

47. Citrus fruits such as oranges, lemons, limes and grapefruits are high in vitamin C and help boost the immune system

48. Eating fruit is always better than drinking fruit juice, as you get additional vitamins from the fresh fruit along with the fiber they contain (especially in the peels and rinds; just wash them carefully)

49. Many ‘brown’ products that claim to be healthier than their white counterparts, such as sugar, flour and rice, are often just colored with high fructose corn syrup and are no healthier so make sure to read labels well when you shop

50. Remember that it takes twenty full minutes for your brain to receive the message from your stomach that it is full so take your time, eat slowly and enjoy your food!