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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 07-12-05, 09:05 PM   #1
killahkosha
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Mayonaise alternative?

Hi, I am currently trying to eat healthier to get some better health going on. I'm eating oatmeal with a piece of multigrain bread for breakfast. And then a cup of tomato soup and a ham sandwich for lunch. Well on the ham sandwich I was putting mayonaise on it. But then I realized how many calories were in it. So I decided to try the fat free, that tasted very nasty. I tried putting ketchup but it didn't taste right on a sandwich, and I hate mustard. So what is something good to put on a ham sandwich besides mayonaise?

-Jason Keller
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Old 07-12-05, 09:14 PM   #2
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Originally Posted by killahkosha
Hi, I am currently trying to eat healthier to get some better health going on. I'm eating oatmeal with a piece of multigrain bread for breakfast. And then a cup of tomato soup and a ham sandwich for lunch. Well on the ham sandwich I was putting mayonaise on it. But then I realized how many calories were in it. So I decided to try the fat free, that tasted very nasty. I tried putting ketchup but it didn't taste right on a sandwich, and I hate mustard. So what is something good to put on a ham sandwich besides mayonaise?

-Jason Keller
for future reference, ketchup is loaded with sugar (usually high fructose corn syrup). How about light mayo?
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Old 07-12-05, 09:19 PM   #3
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Killah. After ketchup, mayonaise, not much left but butter substitutes. I often put yoghurt butter substitue with little relish, is a favorite of mine. Don't like mustard. Ever tried mustards other than yellow blands mustards. Like Guildens. Has a little horseradish in it along with pepper. Not like that?
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Old 07-12-05, 09:23 PM   #4
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there is Saffola, which ain't so hot.Various vegetarian and vegan "mayo" exist but I've never had much luck in the flavor. A yummy alternative is Pesto. But not so healthy either.

Really, it's not so much a question of what you put on, but how much.
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Old 07-12-05, 09:29 PM   #5
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hummus.
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Old 07-12-05, 09:30 PM   #6
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How about "Vegenaise" it's made with grapeseed oil, one tablespoon is 90 calories.
You get it in the refrigerated section of a health/whole food store. It's a really delicious mayo alternative. Too bad you don't like mustard, Boar's Head Delicatessen style mustard with horseradish and white wine is great!! Also what do you put on your sandwich. Just blah ham on white bread is bad.
How about seven grain, ham, and some arugula?
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Old 07-12-05, 09:56 PM   #7
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If you like mayo then use it but cut the quantity down to about a teaspoon or less. Use just enough to get some flavor and don't sweat it.

If you really want a substitute, a little BBQ sauce goes well with ham. Maybe some hot sauce if you like a little spice in your life. Some relish perhaps? Maybe some fat free salad dressing? Or nothing.
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Old 07-12-05, 10:28 PM   #8
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Hrm...barbeque sauce, that sounds great, thanks for the suggestion. My sandwich is just 2 slices of 16 grain wheat bread with a piece of ham on it.
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Old 07-13-05, 12:12 AM   #9
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Why not dry with lettus and tomatoes.
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Old 07-13-05, 01:41 AM   #10
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Don't forget chutneys and pickles.
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Old 07-13-05, 06:40 AM   #11
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Olive oil and balsamic vinegar. =)
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Old 07-13-05, 06:58 AM   #12
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olive oil? The guy wants to lose weight. It ain't gonna happen if he's putting olive oil on a sandwich.
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Old 07-13-05, 07:18 AM   #13
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I think that one thing that may help you is to explore more kinds of food and flavors.

Why not try these (they all come in jars or are easily made):
olive tapenades, roasted peppers, hummous, baba-ganaoush, various bean spreads, marmite, mustard, sprouts, balsamic dressing, and many others available at markets that stock mediterranean and middle eastern foods.

These things are much more tasty and complex than mayo. The ones that are high in calories are also high in flavor, so you don't need as much.
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Old 07-13-05, 07:30 AM   #14
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hummus.
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Old 07-13-05, 07:34 AM   #15
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Quote:
Originally Posted by KirkeIsWaiting
hummus.
I loves me some hummus! I couldn't agree more! Except not on a ham sandwich...
Quote:
Originally Posted by Marge
...Boar's Head Delicatessen style mustard with horseradish and white wine is great!!
Oh yummy!

Boar's Head makes great stuff.
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Old 07-13-05, 09:39 AM   #16
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Quote:
Originally Posted by killahkosha
Hrm...barbeque sauce, that sounds great, thanks for the suggestion. My sandwich is just 2 slices of 16 grain wheat bread with a piece of ham on it.



Unless you're using homemade or additive-free/organic BBQ sauce, you're getting a lot of sugar in it. Not really getting around any caloric issues by substituting refined sugars for fat.

If you're eating ham, you could use honey and mustard. Honey's a non-refined sugar source, and its flavor makes up for it sweetness--you don't need a lot for it to improve the food.

Babaghanoush is great, if you enjoy its flavor, and it's mainly composed of eggplant and a little olive oil.

Tahini is very good. The pure stuff is made entirely from crushed sesame seeds--pure protein and a tiny amount of oil. I'm always amazed at how smooth and creamy it is.

Peanut butter is very good for you as long as there is no salt or sugar added, but it may be high in calories (from its oil.)

Before you get anything, read the ingredients on the back of the label. In general, the fewer unrecognizable ingredients on there, the more healthful the food will be. I used to think that this was only what people who were obsessed with their weight did--and just to count calories--but since I started trying to eat better, I've found this practice to be very informative.

Since you're using 16 grain wheat bread, I'll assume that you understand that 'whole wheat' bread is not the same thing as 'whole grain' bread. 'Whole wheat' really doesn't mean much--most bread is made with whole wheat flour. This is a refined and processed food, and it's not very healthful at all. Make sure that the bread you use actually says 'Made with whole cereal grains,' or something similar. I almost bought a loaf at the store yesterday that was labeled 'Whole grain bread' and when I checked the actual ingredients, it said, 'Made with whole wheat flour.' Evidently, there isn't any regulatory standard imposed on the naming of breads like there is on the labeling. That's why ingredient labels are so much more important than any of the package branding information.

Finally, I've found that the more 'whole' (i.e. unprocessed) foods I eat, the less I need to actually feel sated--not full. Try to learn to differentiate the two feelings in your mind. The body just makes due with a lot less than you think it needs.

Good luck!




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Old 07-13-05, 10:53 AM   #17
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Unless you're using homemade or additive-free/organic BBQ sauce, you're getting a lot of sugar in it. Not really getting around any caloric issues by substituting refined sugars for fat.

If you're eating ham, you could use honey and mustard. Honey's a non-refined sugar source, and its flavor makes up for it sweetness--you don't need a lot for it to improve the food.

Babaghanoush is great, if you enjoy its flavor, and it's mainly composed of eggplant and a little olive oil.

Tahini is very good. The pure stuff is made entirely from crushed sesame seeds--pure protein and a tiny amount of oil. I'm always amazed at how smooth and creamy it is.

Peanut butter is very good for you as long as there is no salt or sugar added, but it may be high in calories (from its oil.)

Before you get anything, read the ingredients on the back of the label. In general, the fewer unrecognizable ingredients on there, the more healthful the food will be. I used to think that this was only what people who were obsessed with their weight did--and just to count calories--but since I started trying to eat better, I've found this practice to be very informative.

Since you're using 16 grain wheat bread, I'll assume that you understand that 'whole wheat' bread is not the same thing as 'whole grain' bread. 'Whole wheat' really doesn't mean much--most bread is made with whole wheat flour. This is a refined and processed food, and it's not very healthful at all. Make sure that the bread you use actually says 'Made with whole cereal grains,' or something similar. I almost bought a loaf at the store yesterday that was labeled 'Whole grain bread' and when I checked the actual ingredients, it said, 'Made with whole wheat flour.' Evidently, there isn't any regulatory standard imposed on the naming of breads like there is on the labeling. That's why ingredient labels are so much more important than any of the package branding information.

Finally, I've found that the more 'whole' (i.e. unprocessed) foods I eat, the less I need to actually feel sated--not full. Try to learn to differentiate the two feelings in your mind. The body just makes due with a lot less than you think it needs.

Good luck!



I understood that whole wheat is an unrefined grain. Where did you hear otherwise? Many brand have "wheat" bread what use a combo of whole wheat and unbleached, enriched wheat but I understood whole wheat to be natural.
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Old 07-13-05, 10:58 AM   #18
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Your local health-food store is sure to have "veganaise", and it tastes much better. Mayo is a completely evil human invention, BTW.
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Old 07-13-05, 11:05 AM   #19
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non-fat plain yogurt mixed with some dill, minced garlic and lemon juice. Also tastes great on gyros
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Old 07-13-05, 11:12 AM   #20
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Your local health-food store is sure to have "veganaise", and it tastes much better. Mayo is a completely evil human invention, BTW.
true. I think if you look at the nutrition, something like 100% of the calories are from fat.
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Old 07-13-05, 02:37 PM   #21
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Quote:
Originally Posted by cheebahmunkey
I understood that whole wheat is an unrefined grain. Where did you hear otherwise? Many brand have "wheat" bread what use a combo of whole wheat and unbleached, enriched wheat but I understood whole wheat to be natural.


Okay, sorry, I misspoke a little bit. Whole wheat and whole grains in general are very good for you. Whole wheat bread is made with whole grains, so it's better. But 'wheat bread' or bread made from 'whole wheat' is not necessarily any different than white bread. Often, it's just got brown coloring added, or it's just made with unbleached flour, which isn't really nutritionally different than white flour.

It's a difficult thing to parse, but here's a little blurb I found:

(link: http://www.cspinet.org/nah/wwheat.html)


"It's whole grain if the front label says: rye (crispbread crackers), whole grain, or whole wheat.

It's mostly reflned grain if the front label says: cracked wheat, made with whole grain, made with whole wheat, multi-grain, oat bran, oatmeal, pumpernickel, rye (breads), seven-bran, 12-bran, etc., seven-grain, nine-grain, etc., stoned wheat, wheat, wheatberry, whole bran. "


Notice that multi-grain is not the same thing as whole grain.

This guide also points out that if the first ingredient listed is a whole grain, than it's been made predominantly with this grain.


This is just like yogurt, BTW. If the label reads, "Made with live active cultures," as opposed to "Contains live active cultures," then it doesn't have any live active cultures in it. Point is, you have to realize that the manufacturers are always coming up with new language to describe a not-so-healthful food as healthful.

If you hear that something is supposed to be better for you than another, make sure you understand how it has to be labelled to actually have that beneficial ingredient.

-max

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Old 07-13-05, 02:51 PM   #22
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Mayo, yuck!

There are lots of different kinds of mustard. Yellow, Dijon, Honey Mustard. The last one's easy. Just mix honey and mustard to taste, or buy one like Emeril's. There are others. Mustard is good for you and contains no fat. Just make sure you look at the ingredients and steer clear of any products with PARTIALLY HYDROGENATED [any kind of] OILS (PHSO).

Also make sure that multigrain bread or anything else you eat doesn't have PHSO in it. Most mainstream products have that in them these days. But conscientious shoppers can easily avoid those trash products.
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Old 07-13-05, 03:20 PM   #23
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[QUOTE=KirkeIsWaiting]hummus.[/

Oh, yeah, hummus--try a good roasted red pepper hummus! Delish!

Try a grainy mustard, (made with whole crushed mustard seeds) mixed with a little regular mayo to mellow. Very nice, lots of flavor and much less fat.

And I almost forgot--Make a batch of the Real Ranch dressing, the light version from the dry mix package(1/2 the mayonnaise). Make it with just a little less milk (use skim to avoid the butterfat in milk) so it thickens up quite well. Pretty good as a sandwich spread.
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Old 07-13-05, 03:25 PM   #24
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Quote:
Originally Posted by krispistoferson
Your local health-food store is sure to have "veganaise", and it tastes much better. Mayo is a completely evil human invention, BTW.
Come on lets get real. Veganaise is just the same as mayo except is uses a soy protein instead of egg protein. It may be unealthy, but its no evil invention and has been used for hundreds of years.

Real mayonaise is nothing but oil, eggs (mostly yolk) and a pinch of flavorsings like salt, lemon, mustard.
Veganaise and similar products are exactly the same thing, but substitue soy protein instead of egg.

Both all are very calorie dense which is exactly what the original poster wants to avoid. Try using any juicy type thing like thin tomatoe slices or slices of mango to make the sandwich less dry.

Al
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Old 07-13-05, 08:29 PM   #25
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Soy makes me gassy.

Another tip is to use a fresh tomato (if you have one), cut it open, and rub its guts and juices all over the bread. Use some fresh herbs and a little salt and pepper (whole ground, not the powdered stuff) to enhance the flavor. Since it's ham, you can probably cut out the salt, actually. The fresher the ingredients, the more flavorful your sandwich is going to be.

Oh yeah, and if you like sweet with your salty (I do), try putting some kind of fruit with the ham. Apples usually make meats taste pretty nice: you could cut some thin wedges and wrap them with thin slices of ham and put them between the bread. The fruit juices will definitely moisten up the sandwich. You could even saute the fruit for a minute or two before putting it into the sandwich, just to caramelize it a little bit. Yum.

And if you use turkey, cranberries will go quite nicely.

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