Training & Nutrition - Healthy food substitutes

What are some common foods that are not so great to eat, but have an alternative food source that's healthier. Like instead of traditional, 11gfat,100cal/tablespoon mayo, someone could use light canola mayo, 3.5gfat(all unsaturated) and 35cal/tablespoon, and instead of milk, use almond soy milk or something. Any other things?

I like yogurt and berries, maybe a bit-o-granola, as an ice cream substitute at night. okay, well being totally honest, I still do the ice cream a couple nights a week.

PeterMac

Well you could use other cuts of deli meats on your sandwich such as turkey pastrami. That way you don't need mayo. There's nothin wrong with milk. Learn to cook using leaner cuts of meat, drizzle your salads with EVOO and good vinegar.

how about salad dressings? many of them are rich in fats and oils. are there any good / lo cal vinaigrettes on the market?

I've switched my Phish Food to the frozen yogurt variety. Man that stuff is a frozen slice of heaven.

For a vinagrette, just make your own. Mix EV olive oil and balsamic vinegar and add whatever spices you wish. Making your own pesto is pretty damn easy too. Tasty as well.

There is NOTHING wrong with "common", traditional foods. The problems are with modern "replacement" foods so the very foods that are being promoted as "healthy" alternatives are usualy the most damaging foods.

Now with Mayo you can't buy the real thing anymore. ANY mayo out there is a modern "replacement" food using refined oils but the "Light" versions are no better and usualy worse. Making your own is the answer from cold pressed sunflower oil or extra virgin olive oil however making mayo requires some skill and technique which I'm not going to go into although I have made it myself.

Pre made salad dressing use poor quality refined oils so aren't a good choice. Use a high quality extra virgin olive oil and a good quality vinegar of your choice. Apple cider vinegar, white wine vinegar, balsamic, ect. Just a splash of vinegar and then EV olive oil to taste.

Lo cal dressings are a scam. Often its a technical scam where the oil is artificialy modified so that it can't be classified as mono, polly or saturated. Therefore its calories don't count and don't have to be listed. This frankenfood is hard to digest.

Consume real dairy only and not skim milk substitutes. The proccess of making skim milk powder oxidises the cholesterol in the milk powder and the only harmful form of cholesterol is oxidised cholesterol. So the irony here is that those who think they are consuming the healthy alternative by using skim milk are consuming a substitute that's damaging to one's health.

Real food as mother nature intended is the way to go.

Regards, Anthony

There is NOTHING wrong with "common", traditional foods. The problems are with modern "replacement" foods so the very foods that are being promoted as "healthy" alternatives are usualy the most damaging foods.

Now with Mayo you can't buy the real thing anymore. ANY mayo out there is a modern "replacement" food using refined oils but the "Light" versions are no better and usualy worse. Making your own is the answer from cold pressed sunflower oil or extra virgin olive oil however making mayo requires some skill and technique which I'm not going to go into although I have made it myself.

Pre made salad dressing use poor quality refined oils so aren't a good choice. Use a high quality extra virgin olive oil and a good quality vinegar of your choice. Apple cider vinegar, white wine vinegar, balsamic, ect. Just a splash of vinegar and then EV olive oil to taste.

Lo cal dressings are a scam. Often its a technical scam where the oil is artificialy modified so that it can't be classified as mono, polly or saturated. Therefore its calories don't count and don't have to be listed. This frankenfood is hard to digest.

Consume real dairy only and not skim milk substitutes. The proccess of making skim milk powder oxidises the cholesterol in the milk powder and the only harmful form of cholesterol is oxidised cholesterol. So the irony here is that those who think they are consuming the healthy alternative by using skim milk are consuming a substitute that's damaging to one's health.

Real food as mother nature intended is the way to go.

Regards, Anthony

I'm rarely in agreement with Anthony, but I mostly agree this time.

If foods are high in fat, try to limit the amounts you use. Use a little real mayo rather than a lot of the low-fat stuff.

And read labels - lots of the low-fat stuff has a ton of sugar. The same number of calories, but it doesn't make you feel full the way the high-fat stuff does.

Consume real dairy only and not skim milk substitutes. The proccess of making skim milk powder oxidises the cholesterol in the milk powder and the only harmful form of cholesterol is oxidised cholesterol. So the irony here is that those who think they are consuming the healthy alternative by using skim milk are consuming a substitute that's damaging to one's health.

So fat free milk contains dangerous cholesterol. I didn't know.

You must be aware that your dairy recommendations run counter to the American Heart Association's:

"Choose 2-3 servings of fat-free or low-fat dairy products for adults. Children should have two or more servings, teenagers and older adults should have four."
http://www.americanheart.org/presenter.jhtml?identifier=4684

Thanks for the heads up. But for the time being, I think I'll take the AHA's advice.

I use mustard more, mayo less.
Tomato based pasta sauce instead of cream based.
Whole wheat instead of white.
Wild salmon not farmed salmon
Popcorn instead of chips
hot air popped popcorn not microwave bags
Oranges not orange juice
Etc etc

Dont go crazy on anything, just use it as a guidline. Alfredo is still my favorite pasta sauce and i still have ice cream every night. Just pick ones with natural ingredients instead of artificial and your on your way

So fat free milk contains dangerous cholesterol. I didn't know.

You must be aware that your dairy recommendations run counter to the American Heart Association's:

"Choose 2-3 servings of fat-free or low-fat dairy products for adults. Children should have two or more servings, teenagers and older adults should have four."
http://www.americanheart.org/presenter.jhtml?identifier=4684

Thanks for the heads up. But for the time being, I think I'll take the AHA's advice.

Yes its faith actualy.

I have faith in mother natures way. Gods way if you like.

The powers that be have convinced us that mother nature got it wrong, GOD got it wrong but being the good chaps they are they will set us on the right path.

We believe them! WHY?

Anyway if you wan't to see the science as it stands see, http://www.ajcn.org/cgi/content/full/80/3/550

Here's a relevent article from the WAPF, http://www.westonaprice.org/modernfood/dirty-secrets.html

Regards, Anthony

Cool thanks

Jeez. Skim milk is made using a separator. Nothing oxidizes. Skim milk tastes different because the proteins brown quicker during pasteurization since these proteins aren't protected by fat.

Well cmon about the mayo thing. In a sense, isn't Canola mayo better than regular mayo with eggs, ect.?

I dont think your doing yourself anygood by using alternate kinds of mayo.
Just use real mayo, only less of it. Use more mustard or try humus.

I think I will use the mustard idea from now on.:D

Jeez. Skim milk is made using a separator. Nothing oxidizes. Skim milk tastes different because the proteins brown quicker during pasteurization since these proteins aren't protected by fat.

If it was natural skim milk then yes, you just use a sepperator. It would be VERY rare to be able to buy such a milk in a suppermarket however. What you buy has been reconstituted from powdered milk whether they label it as such or not.

I have drunk organic skim milk that was just put through a sepperator and its taste was VERY different from the reconstituted milks that are called "skim" milk.

Regards, Anthony

It would be VERY rare to be able to buy such a milk in a suppermarket however. What you buy has been reconstituted from powdered milk whether they label it as such or not.


Rare to find skim milk that is not reconstituted? Your saying all skim milk sold in north america is another lie, another fraud or conspiracy?

You always mention "science" and "fact" and "proof" in your spam posts. Yet very little of what you say has any basis of truth.

Federal Food, Drug, and Cosmetic Act (1998) as amended, the Nutrition Labeling and
Education Act of 1990, and regulations developed thereunder, 21 CFR 101 (1999), and in
addition, shall comply with applicable requirements of this section as follows:
All bottles, containers and packages enclosing milk or dairy products, except milk tank trucks,
storage tanks and cans of raw milk from individual dairy farms, shall be conspicuously marked with:

4. The word "reconstituted" or "recombined" if the product is made by reconstitution or recombination.

Oranges not orange juice


Erm...I guess the orange tissue adds some nutrients and fiber, but seeing as an orange is probably 70% or more juice, if you drink REAL oj, does this really matter?

Erm...I guess the orange tissue adds some nutrients and fiber, but seeing as an orange is probably 70% or more juice, if you drink REAL oj, does this really matter?

I look at any fruit juice as just a glass of water with lots of calories. It doesnt make me full, it just quenches a thirst. Drinking a glass is not bad, its just not as good as actually eating the piece of fruit it came from.
Eating the fruit gets you more nutrients, fibre that most folks lack, and usually helps satisfy hunger better, which helps if your trying to not gain weight.

If it was natural skim milk then yes, you just use a sepperator. It would be VERY rare to be able to buy such a milk in a suppermarket however. What you buy has been reconstituted from powdered milk whether they label it as such or not.

I have drunk organic skim milk that was just put through a sepperator and its taste was VERY different from the reconstituted milks that are called "skim" milk.

Regards, Anthony

Cummon over! All the milk we buy here is fresh. Pasteurized of course. :) You guys in OZ are lucky. Federal law prohibits growth hormones in you beef and lamb. I recently switched to eating just Aussie beef when I eat beef.

Erm...I guess the orange tissue adds some nutrients and fiber, but seeing as an orange is probably 70% or more juice, if you drink REAL oj, does this really matter?

The fiber is good if your stomach can, uh, stomach it. It raises the glycemic index. Slows absoption a little. Not good for racing, good for snacking.

The proccess of making skim milk powder oxidises the cholesterol in the milk powder and the only harmful form of cholesterol is oxidised cholesterol. So the irony here is that those who think they are consuming the healthy alternative by using skim milk are consuming a substitute that's damaging to one's health.


Maybe you need to visit a dairy farm. But, skim milk is not processed to get it to be skim. It just comes out that way. Ever heard the expression, "cream rises to the top.?" That is because cow's milk is not naturally homogenized, unlike goat's milk. It normally separates into cream and skim. They homogenize it to get it to be "whole" milk. Also, the fat content varies widely amongs various cows. Holsteins are known for their production of milk(lbs per day), but not fat content. Jerseys, brown swiss and guernseys however can have up to 5% fat in their milk. The whole milk you see in the store is simply homogenized skim milk with a certain portion of cream to get it to 3.25% minimum fat.

Maybe you need to visit a dairy farm. But, skim milk is not processed to get it to be skim. It just comes out that way. Ever heard the expression, "cream rises to the top.?" That is because cow's milk is not naturally homogenized, unlike goat's milk. It normally separates into cream and skim. They homogenize it to get it to be "whole" milk. Also, the fat content varies widely amongs various cows. Holsteins are known for their production of milk(lbs per day), but not fat content. Jerseys, brown swiss and guernseys however can have up to 5% fat in their milk. The whole milk you see in the store is simply homogenized skim milk with a certain portion of cream to get it to 3.25% minimum fat.

Well actualy I was buying fresh, straight out of the cow no pasturization Jersey milk for a while so I have some experience with it. While it would sepperate on its own with time in today's fast paced world time is money so it goes through a sepperator at the least. Now while it can be produced by simply running it through a sepperator a lot of low fat milk products are produced by recconstitution or recombination. I haven't found a deffinitive reference for this at the moment so I was letting it slide.

Something I read was that you don't realy have skim milk anymore in America and that most of it's labeled low fat milk so maybe that's the technical loophole. In Australia there are a lot of low fat milks labeled with proprietry names promising all sorts of benifits and I know that they are made from powdered skim milk so maybe its the same in the USA.

Regards, Anthony

So mustard instead of mayo, anything else:D

I went to an agricultural college and took a class in dairy science. Our milk is not reconsituted, unless you buy powdered milk in a box, but frankly I don't know anyone who does that. Also, they did relabel our milk to read fat free milk instead of skim. It is more of a marketing thing than anything. Milk is still milk.

If you want pure, unadulterated, naturally homogenized milk, get a goat and let it eat the lawn in your backyard.

Actually, in this part of the US there is a type of skim milk that is fortified with nonfat dry milk solids to make it look more like regular milk (less blue and watery). The ingredient label lists that addition, though. Because of the dry milk solids, it also has a higher proportion of protein than unmolested skim milk, so you might find it labeled to appeal to lo-carb diet followers.

Regarding canola oil, I tried it and quit using it because it gets so nasty and sticky during cooking. Didn't think it smelled very nice, either, plus it's hard to clean the pan after cooking. Just all-round nasty stuff IMO, though many people seem to like it. For a while there it was hard to find any vegetable oil that didn't contain some proportion of canola oil, but thank heavens now I can find plain corn oil again.

To move back OT, my standard substitutions are:
-mustard instead of mayo on sandwiches
- whole wheat products (including pasta) instead of white flour products
- nonfat plain yogurt instead of sour cream on baked potatoes and in some cooking (but NEVER in dip :eek: )
- plain (not vanilla--plain!) yogurt with fresh fruit like tangerines or kiwi mixed in, instead of commercial fruit yogurt full of sugar
- one percent or skim milk instead of whole milk
- jams sweetened with fruit juice instead of sugar
- part-skim Parmesan and mozzarella instead of the full-fat versions
- brown rice instead of white
- low sodium soy sauce
- Romaine lettuce instead of iceberg

Dagna

Regarding canola oil, I tried it and quit using it because it gets so nasty and sticky during cooking

Canola may be healthier, but one of it's downsides is that it has a lower flash point and tends to burn during normal cooking temps. You can avoid the burning and smoking by mixing it with some corn oil.

I use canola oil to make waffles. Works well.

For those that can purchase Braum's milk made in Oklahoma. I'm 15 miles from the main plant.

We vacuum process our milk through a Mechanical Vapor Recompressor (MVR) Processing System. Braum's MVR is 4-stories high, weights approximately 80,000 pounds and is made of stainless steel. The vacuum MVR Processing System makes it possible to process milk at a low temperature causing a water vapor or steam to be released. This water removal varies from 28,000 - 40,000 lbs. per hour depending on the type of milk being processed. In an hour, 9000 gallons of regular fat free skim milk goes through the MVR Processing System and 6000 gallons of Braum's Fat Free Skim Milk comes out, ready for bottling! Another advantage of Braum's unique MVR Processing System is taste. By processing the milk at lower temperatures, you eliminate the possibility of having a "cooked" flavor. By removing this water from the product, the milk is condensed or concentrated naturally, thereby automatically raising the levels of not-fat milk solids. Braum's Skim Milk is fat free and has 50% more protein, calcium, niacin, riboflavin and other essential nutrients than regular skim milk! So not only does it taste better, it's actually better for you! (And it's 100% natural!) It takes 3 gallons of regular skim milk to make 2 gallons of Braum's Fat Free Skim Milk

Hey that sounds good.

Regarding canola oil, I tried it and quit using it because it gets so nasty and sticky during cooking.
Canola oil is good when you need a flavorless oil in general, like for a dressing or marinade, but it burns very easily. Grape seed oil is much better for cooking in. Olive oil is usually OK but isn't very flavor neutral and goes rancid easily.
http://www.goodeatsfanpage.com/CollectedInfo/OilSmokePoints.htm
Actually, from that table it seems like Canola varies greatly between brands.

mmmm fresh avocado is a yummy natural alt to mayo, if you like that sort of thing :)

real bad to eat: white flour bread, any processed (highly refined) grain breads

real good to eat: food for life ezekiel 4:9 bread, any sprouted grain breads


from one end of the spectrum to the other in terms of bad vs good. that
ezekiel stuff is mighty tasty. I eat loads of it and I am diabetic and my
blood sugar barely rises eating it, and I have sustained stomping power on the bike
after I chuck down a few slices...much much more power than I got from eating
refined breads back in the day years ago before diabetes kicked in.

I make tofu pups and cheese sandwichs, salami/cheese, pastrami/cheese,
hot dogs/cheese, and standard issue pbj's with the ezekiel bread and
it's hammer time. it also digests so well I can usually eat a sandwich and
almost immediately ride hard with no upset. regular bread can't do that.

Don't cook with flaxseed oil. It will turn toxic=o

Where can I find food for life ezekiel 4:9 bread?

usually wild oats, or bread and circus, or most whole foods stores


some supermarket chains have it too. it's in the freezer or refridgerator


check the web site foodforlife.com they have a partial list of stores that carry it

I went to healthy approach market today and saw they had it in the freezer section. I think I tried that bread when i was little. The woman behind me at checkout had the genesis one. That kind of bread must be popular.

I have a whole foods market where I live. You can look them up on line. Their priority is quality organic and whole food. They do not sell food that contains the floowing ingrediants...it makes shopping for the right food so much easier.

The following list contains ingredients that Whole Foods Market finds unacceptable in food products. We reserve the right to change this list at any time.

acesulfame-K (acesulfame potassium)
acetylated esters of mono- and diglycerides
ammonium chloride
artificial colors
artificial flavors
aspartame
azodicarbonamide
benzoates in food
benzoyl peroxide
BHA (butylated hydroxyanisole)
BHT (butylated hydroxytoluene)
bleached flour
bromated flour
brominated vegetable oil (BVO)
calcium bromate
calcium disodium EDTA
calcium peroxide
calcium propionate
calcium saccharin
calcium sorbate
calcium stearoyl-2-lactylate
caprocaprylobehenin.
carmine (see cochineal)
certified colors
cochineal (carmine)
cyclamates
cysteine (l-cysteine), as an additive for bread products
DATEM (Diacetyl tartaric and fatty acid esters of mono and diglycerides)
dimethylpolysiloxane
dioctyl sodium sulfosuccinate (DSS)
disodium calcium EDTA
disodium dihydrogen EDTA
disodium guanylate
disodium inosinate
EDTA
ethyl vanillin
ethylene oxide
ethyoxyquin
FD & C colors
fois gras
GMP (disodium guanylate)
hexa-, hepta- and octa-esters of sucrose
hydrogenated fats
IMP (disodium inosinate)
irradiated foods
lactylated esters of mono- and diglycerides
lead soldered cans
methyl silicon
methylparaben
microparticularized whey protein derived fat substitute
monosodium glutamate (MSG)
natamyacin
nitrates/nitrites
partially hydrogenated oil
polydextrose
potassium benzoate
potassium bisulfite
potassium bromate
potassium metabisulfite
potassium sorbate
propionates
propyl gallate
propylparaben
saccharin
sodum aluminum phosphate
sodium aluminum sulfate
sodium benzoate
sodium bisulfite
sodium diacetate
sodium glutamate
sodium nitrate/nitrite
sodium propionate
sodium stearoyl-2-lactylate
sodium sulfite
solvent extracted oils, as standalone single-ingredient oils (except grapeseed oil).
sorbic acid
sucralose
sucroglycerides
sucrose polyester
sulfites (sulfur dioxide)
TBHQ (tertiary butylhydroquinone)
tetrasodium EDTA
vanillin

nitrates/nitrites
partially hydrogenated oil
Whew:D

The following list contains ingredients that Whole Foods Market finds unacceptable in food products. We reserve the right to change this list at any time.

What do you have against irradiated foods?

To me this is pretty obvious. Eat mostly what mother nature intended for you to eat. Limit the processed foods that you consume. I don't understand people eating reduced fat products that have more sugar, and more ingredients that I can't pronounce. I also don't understand Canola oil. Do you people know what a Canola is? There's no such thing. Look into that stuff sometime.

I think if people would stop fearing natural fats (eggs, nuts, dairy, meats) and start fearing things that they can't pronounce, we would all be a lot healthier.

Regarding the original question, I don't substitute. I try to eat primarily foods that are made with ingredients that I have heard of. It works for me.

Canola oil is from Canada lol.

What do you have against irradiated foods?

I'm not sure what other's beef with irradiated foods is. the general fear is that the irradiation process chemically alters the food (as a physicist my guess is one of two ways: irradiating particles break down food compounds into less favorable ones: more likely to happen, less likely to be a problem; irraditaing particles change certain elements into different isotopes or different elements altogether: less likely to happen, more likely to be problematic)

I always liked the scene in 28 days later where the survivors of a plague are walking about a supermarket in brittain and the only crate of apples still edible are the ones which were irradiated. I think i'd eat them in a plague, but personally it seems like a lot of energy to spend on making food last marginally longer.

I'd just rather be eating food that travels a minimum distance and undergoes a minimum amount of processing before getting to my plate.