5 Breakfasts to Start Your Day Strong

Even with a late night snack, your body starts the day in a state of energy depletion. When you start your morning without refueling, it’s a race against the clock until you either crash, stuff whatever is closest in your face, or have a mental breakdown. OK, that last one was a bit extreme, but it’s true that without adequate glucose, your brain isn’t able to function at it’s best, meaning your cognitive functions are dulled and leave you in a fog. Needless to say; breakfast is a pretty big deal.

If you’re thinking, “Yeah, I get it. Breakfast is important”, you’re not alone. There are 93% of us who believe breakfast to be the most important meal of the day. But believing is only half the battle. Only 44% of us actually eat breakfast, citing time and convenience as the top reason for skipping. (statisticsbrain.com)

It’s also understandable to be confused over what you “should” eat in the AM. Look up “best breakfast” and you’ll get a wide range of opinions, leaving you more confused than you were!

Photo Credit: eatzycath via Flickr

I don’t believe there is one breakfast that beats all others, but I do believe there are 3 pillars that make a breakfast best: 1) Mix of carbs, protein, and healthy fat 2) Convenience 3) Taste. You need the components of complex carbs, protein, and fat to fuel all of your mental and physical functions, you need to be able to prepare and eat it, and – arguably most important – you need to enjoy it!

Here are 5 breakfasts to fuel your morning:

Gourmet English Muffins

When you dine out, English muffins are always a side item. Something that comes along with your meal and is either spread with butter or jam. Give them the starring role tomorrow morning by dressing them up with healthy filling toppings!

Starting with a whole grain muffin gives you the complex carbs and dietary fiber you need, and the possibilities are nearly endless from there. The PB & J is a favorite of mine!

Try it yourself:

Whole grain English muffin

Natural crunchy peanut butter

Fresh strawberries, sliced

Top your muffin with peanut butter and toast if you have the time. Place sliced berries (I love strawberries, but often use raspberries or blueberries when in season) on top and enjoy!

Other topping ideas to mix and match: Low fat cheese spread, honey, avocado, ricotta cheese, pumpkin puree, sliced banana.

Yogurt Parfait

Diner parfait’s can be loaded with sugar, and that’s just the stuff in the yogurt! Candy-like granola may taste good, but the sugar rush to your bloodstream can have you crashing before you clear your inbox. Stock up on large containers of plain low-fat Greek yogurt and make your own!

Try it yourself:

Plain Greek yogurt

Fresh or frozen blueberries

Chopped pecans


Mix together based on your preferences; maybe you like a berry and nut heavy parfait, while your partner prefers lots of yogurt with the occasional flavor burst. Other mix-in ideas: low-fat granola, cottage cheese (in place of yogurt), toasted almonds, coconut, dates.

Power Smoothie

Smoothies are the most widespread breakfast option out there, and with kitchen accessories like the Vitamix and Ninja, it’s easier than ever to quickly make your own. You can control the consistency by experimenting with different portions of ice, liquid, fruits, veggies, or even peanut butter.

Try it yourself:

1 C almond milk

1 small banana

½ C natural peanut butter

1 C ice

Mix with standard blender or smoothie maker

Knowing the basics of smoothies allows you to get super creative. Here are the elements: Ice, liquid (milk, water, juice, etc.), fruit and or veggies, protein boost (optional, but filling; peanut butter, protein powder, nuts, flax or hemp seeds, tofu), extra flavor (cinnamon, turmeric, ginger, coconut).

Packed Pita

The pita is not just for lunch anymore. What’s a more practical breakfast-on-the-go than something stuffed with delicious things you can hold in your hand?

Try it yourself:

Whole grain pita


Baby spinach

Hard boiled egg, sliced

Tomato, sliced

The above recipe is savory, but if you prefer a little more sweetness in the morning, go the route of the English muffin recipes by stuffing it with ricotta cheese, honey and fruit, or peanut butter and honey!

Grab Bag

There are those mornings you don’t have time to even spread peanut butter on a pita, and need something you can toss into your bag in hopes there will be time to toss it in your face. I’ve had many of those mornings, and will have many more. Here is what I do; I prioritize the balance of protein, carbs, and healthy fat, whether it’s in one item like a protein bar, or a variety like an apple, string cheese and handful of almonds.

My top choices to try yourself:

Protein/energy bar brands (low sugar and fat, high protein): KIND, Lara, Go Macro, Kate’s

String cheese




All of these recipes can be made in a few minutes in the morning, or the night before so you can grab it and get out the door.

Do you eat breakfast most mornings?

What’s your go-to morning meal?

Dan Chabert, writing from Copenhagen, Denmark, Dan is an entrepreneur, husband and ultramarathon distance runner. He spends most of his time on runnerclick.com, monicashealthmag.com and nicershoes.com. He has been featured on runner blogs all over the world.

The Essentials of Building Lean Mass on a Vegetarian Diet

It is known that you must have a good protein and carbohydrate intake in order to gain more muscle mass. Vegetarian foods do not really go hand in hand with muscle building, because the biggest sources of protein (the foundation of muscle building) are found in non-vegetarian foods. However, more and people are embracing the vegetarian lifestyle every day, so the naturally imposed question is – can you build your muscles while on a plant based nutrition program? Yes, it is possible, and Olympic athletes who decided to avoid meat have demonstrated that. Also, the musculature of some herbivorous animals like gorillas and horses shows us that meat is not crucial for building muscle mass and strength.


For building muscle mass with weightlifting, your body needs those extra calories. At least 18 calories per pound of body weight is what is required for a weightlifter who is just beginning. Vegetarian and vegan food is heavy with carbohydrates, so make sure that your daily dose of calories does not come exclusively from carbohydrates, but also from protein dense plants.

Explore Plant Protein

Explore plant protein sources. By getting enough calories you will have more than enough protein to be healthy and active, and protein is to be found in all whole plant foods. What about mixing and matching proteins? Well, no need for that as long as you maintain your food intake versatile. There are plenty of protein-packed plant foods you can choose from, such as:

Hemp. One serving of hemp seeds contains a half daily dose of fiber. Rich with Omega-3 acids, iron and magnesium, hemp seeds also contain a solid amount of protein.
Soy. Soy is the best known vegetarian alternative to whey. It is low in cholesterol and fat, and contains a similar amount of proteins. Certain soy proteins contain fish products or milk, so be sure to read the labels carefully.
Pea. With a solid branched-chain amino acid profile, and being cholesterol free, easy to digest, and high in protein, pea is another great vegetarian source of protein. In a single serving, pea protein provides 30% of the required daily amount of iron, which is essential for the regulation of cell growth and transportation of oxygen throughout the body.
– There is a wide variety of protein dense foods like beans, seeds, nuts, whole grains, and lentils.

When regularly hitting the gym, you can add a protein supplement to your nutrition, such as hemp, soy, brown rice and the most-known whey protein. Whey is a milk byproduct, so lacto-vegetarians and acto-ovo vegetarians can consume it. There are also mixed protein powders, such as vital strength hydroxy ripped, which a combination of whey and casein. Do a little of your own research, and find the one that suits you best.

Eat The Right Way

Have a balanced food intake. Make sure you eat lots of vegetables and fresh fruit, which is beneficial for your health in various ways. However, if you are trying to build muscle, most of your protein should come from dense foods, so do not always fill up on fruits and veggies. If you eat mostly fresh fruit, salads, and vegetarian-based food, then you will most probably fall short on your macro needs. On the other hand, you will build some muscle by consuming avocados, nuts, seeds, and all of the aforementioned protein dense foods. Pair every vegetable you eat with a good protein and fat-packed side, for achieving the right nutrition balance.

image 4.JPG
Photo credit: http://creativecommons.org

Physical Exercise

For building lean muscles, lifting weights for 2 or 3 times a week for half an hour is fairly enough. This diet sustains this type of workout better than long daily workout. Work out different muscle groups each time, so you give other muscle groups enough time to rehabilitate. If you do not feel the burn while exercising, adjust your equipment and training techniques. However, do not automatically switch to higher weight, for you may strain your muscles by making your exercise harder. If you strain a muscle, stop performing that exercise, and prevent further injuries. Consult your gym trainer who can help you learn proper training techniques and ways for using the equipment.

When you decide to start working on those abs and biceps, make sure you do your research on vegetarian foods’ nutrition values. Create a week meal plan to make sure you are bringing in enough proteins, carbs, and fats, and keeping them in balance.

About the Author. Diana Smith is a full time mom of two beautiful girls and a great gym lover. In her free time she enjoys exercising and preparing healthy meals for her family.

Looking to Avoid Holiday Weight Gain this Year? …Start Now

We all know the upcoming holiday season (Thanksgiving to New Year’s) can be a time to fall into “relax mode” with respect to our exercise and diet. Start getting into your pre-holiday routine now by watching your caloric intake and add in more movement during the day. Don’t let the excuse of busy schedules, attending parties and traveling be the culprit this time around.

Holiday Season: Avoid the start of creeping obesity
Holiday Season: Avoid the start of creeping obesity

Your first step is to become mindful in respect to individual triggers during holiday events or family gatherings. A previous blog post looked at research that showed the average person will consume an extra 619 calories a day during the Holiday season which figures out to about a five-pound weight gain over the holiday season! If you get off on the wrong foot with Thanksgiving there is always the next day to get back on track and re-focus. The average person has the potential to consume 4500 calories or more coupled with 200 grams of fat (that equates to 1800 calories alone from fat) over the course of a typical Thanksgiving day!

Reports have shown that it doesn’t get easier a month later when the “average person eats more than 7,000 calories on Christmas day. Research carried out by Associated British Foods came to that conclusion. That’s more than three times the U.S. Department of Agriculture’s recommended daily caloric intake.”

Try the following tips if you feel like your off course a bit and have been eating too much and not moving enough; get a jump on it now by starting to:

  • Increase the volume or intensity of your daily exercise (both strength and cardio).
  • Where a pedometer and work on increasing your daily steps over the course of the next 30 days. Add an additional 500-1000 steps to your weekly step count.
  • Watch the extra (empty) calories from soda, juices, alcohol etc. – try to add a glass of water in between drinks – if possible, avoid alcohol. The average person consumes close to an additional 450 calories a day through drinking soda, alcohol etc.
  • Avoid any late night eating.
  • Start each morning off with 16 ounces of water (add some lemon).
  • Try daily meditation (10-minutes/day with the Headspace app).

During this holiday season, think of exercise as a way to prevent weight gain. If you’re looking to lose weight, the key is to increase your activity level above and beyond what you’re currently doing. In addition, be more mindful of your intake, especially as the day goes on.

Countdown to the Marathon: A Runner’s Diet

Source: http://mashable.com
Source: http://mashable.com


Running a marathon, Like Boston or NYC which is coming up on November 1st, takes months of physical (and mental) preparation.

Hydration and nutrition are 2 critical pieces to ensure a successful and healthy race.

The week before…

  • In the week leading up to the race your diet shouldn’t change too much. As your training is likely decreasing you should continue to have a standard well-balanced diet with lean protein, fruits, vegetables, whole grains and healthy fats.

A few days before…

  • In the days leading up, hydration should be the main focus. In order to ensure adequate hydration on the day of you should be drinking plenty of fluids (64-80 oz., or more depending on your workouts) consistently every day in the week leading up.

The night before…

  • The night before a race is a critical time to maximize your glycogen stores, which is the energy stored in your muscles. You’re going to want to plan on eating a high carb meal the night prior to ensure proper glycogen build up. You also want to avoid high fat consumption the night before. Our bodies can burn fat to use as energy however it is a less efficient fuel source. Studies show a high fat diet can decrease overall performance and decrease time to fatigue – meaning you hit the wall sooner.  Keep the high carb meal healthy with fresh marinara sauce, pasta and bread and a couple lean turkey meatballs.

30 minutes before… 

  • Immediately before the race (about 30 minutes) plan to have a small meal with simple carbs (low fiber) and protein. The simple carbs will break down quickly acting as an immediate fuel source to give you that burst of energy before tapping into your glycogen stores. Eating a moderate amount of protein (15-20 grams) prior to the race has been shown to increase performance and speed up recovery – win, win! Some of my go to recommendations are PBJ on English muffin, banana and Greek yogurt, fruit and granola bar (<4 grams fiber), or protein shake (10-15 grams protein) blended with fruit.

After you’ve completed the marathon…

  • For the best recovery post-race, load up on protein as soon as possible. I always encourage clients to have a protein bar nearby to consume after crossing the finish line. Lean protein and hydration is going to be needed to rebuild your muscle fibers in the days to come! Stay hydrated with at least 64-80 oz. of fluids daily and incorporate lean protein at each meal after the race.

unnamed-1Amanda Foti, MS, RD, CDN

Senior Dietitian

Amanda is a Registered Dietitian and a New York State Certified Dietitian-Nutritionist with a Masters in Clinical Nutrition from New York University. She has broad experience managing disease with nutrition and lifestyle in the clinical setting, and extensive training in cognitive behavioral therapy in relation to emotional eating and weigh management counseling. Amanda currently works one-on-one with clients developing personalized weight management plans that address nutrition, activity and lifestyle.

Sleep Deprivation Could Be Sabotaging Your Weight Loss Efforts


Not catching enough zzz’s at night? Sleep deprivation could be sabotaging your weight loss efforts! A recent study published in the Journal Sleep found that those who get 4-5 hours of sleep a night consume significantly more calories and gained more weight than individuals getting at least 8 hours of sleep.

Tips for a Great Nights’ Sleep”

1.       Stick to a similar routine, this will allow your body to get on a regular sleep / wake cycle.

2.       Avoid caffeine in the afternoon and evening and limit yourself to 1 or 2 cups a day.

3.       Set an electronic curfew and turn off all screens at least 1 hour before bed.

4.       Avoid a high sugar diet, this causes spikes and drops in blood sugar and ultimately energy levels.

5.       Staying active and getting at least 30 minutes of physical activity on most days.

6.       Try meditating for 15 minutes before bed; clearing your mind can help you get to sleep faster and help you sleep better.

Set yourself up for success by following these tips to feel better rested and boost your weight loss efforts!

unnamed-1Amanda is a registered dietitian with a Masters in Clinical Nutrition from New York University. As a dietitian at Selvera, she works one on one with clients developing personalized weight management plans that address nutrition, activity and lifestyle.

Small Changes are Key to Improving Health and Fitness

lens19443020_1335810382aThe cumulative effect of small changes are key to improving both your health and fitness level. Many people are looking for the home run or the secret “ingredient” when it comes to trying lose weight or improve their fitness level. Implementing a few of the recommended changes throughout your day, coupled with your daily workout, is a great start to help you change the way you look and feel over the course of the next few weeks.

-Drink more water first thing in the morning.
-Make sure your eating breakfast.
-Try squeezing in more activity like walking/hiking before work (start wearing a pedometer).

-Workout at lunch time if you’re able, and if not, take a walk.
-Add more protein to your lunch and avoid bread and fried foods.
-Stand more at work rather than sitting for 6-8 hrs (make a standing work station).

-Make dinner your smallest meal of the day.
-No eating within three hours of going to bed.
-Cut down on your screen and TV time.

Finally, throughout the Morning/Afternoon/Evening watch your added sugar and salt intake – this one simple tip will pay back big dividends in no time! If you’re a female, work on consuming <100 calories a day of added sugar (25 grams/day) and if you’re a male, work on taking in <150 calories a day (38 grams/day).

5 Nutrition Tips for Running a Marathon

1. Nothing beats the impact of hydration on performance. Before the race, let thirst be your guide to the finish line and use a sports drink to replace fluids during the race. If you are racing just to participate and finish, then drink when you are thirsty throughout the event.  If you are racing to win or achieve your personal record then have a structured fluid replacement plan during the race and stick with it!

Credit: http://suggestkeyword.com

2. Getting the proper pre-and-post training nutrition is very important for daily recovery and fueling for the competition. Two important factors when picking meals or snacks before and after workouts are: the combination of carbohydrates and protein, and convenience. For a light pre-training meal try a USANA low-glycemic protein shake. Consuming low-glycemic foods provides sustainable energy, which is ideal for long distance training. When carbohydrates combine with protein, they deliver fuel to your muscles more rapidly. Moreover, the liquid snack easily empties from your stomach just before training or the race. For a post-training snack that contains a good amount of protein and fiber, grab a nutrition bar. Personally, I like to add a chocolate milk to enhance rehydration and boost recovery. They’re convenient and easy to consume after training.

3. Healthy vitamin D levels will do your training a world of good by supporting balanced hormone and metabolic function. Eat fatty fish, drink vitamin D fortified milk, and include a vitamin D supplement daily.

4. Put your food and supplements to work for you. Target most of your carbs around exercise (pre, during, and post) to maximize their fueling function. This also helps control body fat to keep you light on your feet. Supplement your training diet with all the B vitamins (thiamin, niacin, riboflavin, pantothenic acid, pyridoxine, and choline) to support optimal energy and protein metabolism.

5. To support cellular, vascular, and joint health, eat at least 3 servings of fatty fish per week. Salmon, mackerel, herring, sardines, black cod, halibut, catfish, crab, oysters, or shrimp are a few examples. Also, supplement your diet daily with 1000 mg DHA+EPA.

image001Susan Kleiner, Ph.D, RD, CNS, FACN, FISSN, is a high performance nutritionist and foremost authority on nutrition for strength and power. In addition to having a Ph.D. in sports nutrition, she’s a founder and fellow of the International Society of Sports Nutrition, fellow of the American College of Nutrition, and the best-selling author of numerous books, including Power Eating—written specifically for athletes to build muscle.

Consumers’ Confusion and Misconceptions Over Gluten Definition

According to consumer reports, Americans are expected to spend upwards of $15 billion a year by 2016 on gluten-free foods, a trend supported by the nearly 18 million Americans who report having a gluten sensitivity. However, many consumers don’t understand which foods (ingredients, dietary supplements, spices, and condiments) contain gluten, and how to correctly identify gluten-free food when shopping and eating out.

Gluten-Free Indy Cert_blue
Gluten-Free Indy Cert_blue

According to a recent consumer survey conducted by public health and safety organization, NSF International, more than half of consumers (54 percent) define gluten incorrectly or are just not sure what it is. One out of five survey respondents define it as either a protein found in all carbohydrates or simply as wheat. Additionally, a quarter of consumers (26 percent) mistakenly believe products that are wheat-free are also gluten-free, incorrectly identifying rice (47 percent) and potatoes (34 percent) as containing gluten and not realizing the problematic protein can be found in spices/flavoring (75 percent) and dietary supplements (62 percent).

The survey suggests a need for education and a clearer way to identify gluten-free food and ingredients for Americans that desire a gluten-free diet. This knowledge gap on where gluten is found can become problematic for those looking to buy gluten-free. According to NSF International, the best way for consumers to determine if a product is truly gluten-free is through a third-party gluten-free verification, which is represented as a seal or mark on packaged goods, such as NSF’s.


While most consumers have heard of gluten, few can properly define it.

– Most Americans (90%) have heard of gluten, but about half (54%) define gluten incorrectly or are simply not sure what it is.

o    One out of five (20%) define it incorrectly as either a protein found in all carbohydrates or as simply wheat.

o    One-quarter of consumers (26%) mistakenly believe products that are wheat-free are also gluten-free.

– Just one-third of consumers (35%) were are able to accurately identify gluten as a protein found in wheat and related grains, such as barley and rye.

– Sixty-two percent of consumers between the ages of 18-34 say they know what gluten is (whether it is right or wrong), compared with forty-eight percent of those 65+.

Many consumers cannot correctly identify which products contain gluten and which do not.

– Respondents incorrectly identified rice (47 percent) and potatoes (34 percent) as containing gluten.

– Conversely, processed foods that often contain gluten, such as beer (41%) and salad dressings (58%) were not identified by consumers as containing gluten.

– Additionally, the survey found that many don’t realize gluten can be found in spices/flavorings (75%) and dietary supplements (62%).

This knowledge gap on where gluten is found can become problematic for those looking to buy gluten-free.

– Consumers rely on their knowledge about ingredients containing gluten to make purchasing decisions, despite their misunderstanding about what ingredients contain gluten.

o    According to the survey, nearly half (46%) would first view the list of ingredients on product packaging to confirm whether a product contains gluten.


There is a misconception about what gluten-free labeling means to consumers.

– Half (54%) of Americans incorrectly believe products that use the words ‘gluten-free’ on the label have been verified to be free from all gluten.

o   This is also the case with restaurants and bakeries where items might be marked as gluten-free.

– The best way for consumers to determine if a product is truly gluten-free is through a third-party gluten-free verification which is represented as a seal or mark on packaged goods.

o    However only one-third (31%) of consumers would look for a gluten-free seal or mark on packaging as the first step to determining whether a product contains gluten or not.

o     Younger adults (18–34; 36%) are more likely than older Americans (65+; 25%) to look for a gluten-free seal or mark first to determine whether or not a product contains gluten.

Consumers adopt a gluten-free lifestyle for a variety of reasons.

– The top reason consumers cite for being gluten-free is having a gluten allergy or sensitivity that causes stomach pain, such as bloating, vomiting, or intestinal issues (19%).

– Twelve percent of consumers say they eat a gluten-free diet because it makes them feel healthier.

– Nine percent of Americans self-identify as having Celiac disease, which is the reason they avoid gluten.

– Younger adults (18-34) are more likely than older Americans (65+) to follow a gluten-free diet to lose weight (11% vs. 5%, respectively).

Consumers struggle with who regulates gluten and by how much.

– About two-in-five Americans (43%) correctly believe that the government regulates gluten-free claims made on processed foods, while one-third (33%) incorrectly believe the government regulates claims made on restaurant and bakery menus.

These 5 Foods Are Making You Fat. Stop Eating Them!

I could not get a six pack until I cut these five foods out of my diet. Trust me, I worked really hard to get lean. I have been exercising since I was 13. When I was in my early 20’s, I competed in full contact kickboxing. I trained and worked out so much that I needed 6000 calories/day or I would lose weight, and I still didn’t have much of a six pack. Then I stopped eating these five foods, and I got shredded in a few months.

#1 Food That Make Us Fat: Processed (Refined) Sugar

Before buying anything in a box, bag, or bottle, read the label. If sugar is listed in the first 3 ingredients, don’t touch it, it will make you fat guaranteed. Sugar digests almost instantly and goes directly into your bloodstream. Your pancreas responds by secreting massive amounts of insulin into your blood stream. Insulin makes your body to convert the sugar into fat.  The Bottom Line: Eating refined sugar forces your body to store fat. Stop eating it!

Like most super villains, sugar goes by many aliases. Don’t be fooled. All of these will make you fat:

  • Sugar
  • Brown Sugar
  • High Fructose Corn Syrup or Corn Syrup
  • Dextrose (if it ends in “ose” it’s bad)
  • Artificial Sweeteners – They don’t contain any calories, but they still trick your pancreas into dumping insulin in your bloodstream which will make you fat.


The sugar that occurs naturally in fruit digests much more slowly and won’t make you fat. I Personally love honey; it’s fantastically sweet and has a low glycemic index.  Another one of my favorites, ripe Mangos have a low glycemic index and taste absolutely decadent.


The glycemic index measures how quickly carbohydrates digest to sugar. Besides a few exceptions, foods with a high glycemic index will cause a large insulin response and make you fat. Find glycemic index of a food here.

#2 Food That Make Us Fat: White Flour

This includes white bread, crackers, pasta, and cereals. Read the label.  If “unbleached flour,” “bleached four,” “enriched flour,” or any other type of “flour” is listed in the first 3 ingredients, don’t touch it unless you want to get fat. White flour digests to sugar just as fast as table sugar and produces a similar insulin response.

The Bottom Line: Eating white flour forces your body to store fat. Stop eating it!

But I love bread & pasta! What can I eat instead?

Best Option: Eat whole rolled oats and brown rice – they are super foods. They are loaded with nutrients and digest slowly giving you a steady supply of nutrition and energy for hours. Bread an is best avoided all together as even 100% whole wheat or 100% whole grain bread still have a relatively high glycemic index, but if you must have bread, crackers, or pasta definitely get the 100% whole grain version.


When ordering or cooking Mexican food, always go with the soft corn tortillas.  They are made from coarsely ground corn and have a low glycemic index.  Don’t touch the flour tortillas unless you‘re trying to get fat.

#3 Food That Makes Us Fat: “White” Potatoes

Is the potato white on the inside?  Don’t eat it.  Potatoes have an ultra high glycemic index meaning they digest to sugar very quickly and cause an insulin spike. You guessed it:

Eating “white” potatoes forces your body to store fat. Stop eating them!

No Potatoes? What can I eat instead?

Sweet potatoes and yams are delicious and are another super food. They are bursting with vitamins and minerals and are a very slow digesting carbohydrate. Please don’t put sugar on them, it insults one of nature’s most awesome foods (and it will make you fat).

#4 Food That Makes Us Fat: Anything Deep Fried

deep fried food makes you fatMost deep fried foods are breaded with white flour, or they are potatoes (french fries). White flour and potatoes quickly digest to sugar which causes your pancreas to dump insulin in your blood turning your body into a fat storing machine. If that weren’t bad enough, the food is also dripping in high calorie saturated fats.

Eating Deep Fried Food turns your body into a fat storing machine while supplying it with gobs of calories to turn into fat.  Eating deep friend food is probably the most effective way to get fat as quickly as possible. Unless you’re trying to get fat in record time, stay away from it.

But I love French Fries! What can I eat instead?

Don’t deep fry; bake or grill instead. For a french fry substitute, slice sweet potatoes into fries and bake or grill them. Brush on some olive oil, sprinkle on some Parmesan cheese, and bon appetite. These fries are both good for you and delicious.

#5 Food That Makes Us Fat: White Rice

White rice makes you fatJust like white bread, white rice is another refined grain that digests to sugar very quickly. Eat too much, and you will get fat.

No White Rice? What do I eat instead?

Why brown rice of course! It’s one of our super foods; it’s delicious, and it’s inexpensive. I buy my brown rice at Costco, 25 pounds at a time, and I’m single. That whole bag is for me. Brown rice is that awesome.

So That’s Why Americans Are So Fat…

By now you’ve probably realized that most Americans eat A LOT of these 5 foods, and this is precisely why 74% of Americans are overweight or obese!  74 percent – that’s insane!  If you are part of the 74%, you now know exactly what you are eating that is making you fat and exactly what you need to stop eating to get your normal, healthy body back.

When you stop eating these foods, you will notice that you start losing fat like crazy (it’s almost scary).  You will also notice that you can eat A LOT of good unprocessed food (as much as you want, anytime you want), and you will still be losing weight.

Maybe you know these foods are bad for you, but they taste too good, and it’s hard to stop eating them.  It’s hard to change. You need an action plan to change your habits.  You need to start small and change progressively because changing everything all at once is extremely difficult.  ​

This article was written by Kurt Boyd, fitness fanatic, and director of Strength Stack 52.  We have recently developed Weight Loss Stack 52, a game that helps you break bad eating habits and replace them with healthy ones.