The Camp常常有很多Contests也有很多有關怎麼吃得健康的講座, 上個星期二晚上6PM在Fresh and Easy就有一個Grocery Tour, Sydney, Peiwen, 和我都一起去參加了這個Tour!
本來想要把全程錄影下來, Fresh and Easy錄影拍照都不准, 只好乖乖的做筆記, 我們The Camp可愛的Owner Alejandra很清楚的帶著我們走過超市的每個Categories, 也慢慢的講解什麼食物我們可以吃的健康, 什麼食物熱量比較高..........
Grocery Store Tour and Tips
1. Purpose: To learn tips on eating clean and give you information so you may make best possible food choices without feeling as though you are on a diet.
2. You will learn how to read food labels.
3. Truth about packaged foods.
Produce
- 50% of your plate should be vegetables
- Chose a VARIETY of fruits and veggies
- Frozen veggies are good too
— Photo by Peiwen
- Salad dressing: brand: "Bolthouse" (Tropical Mango/Asian Ginger/Honey Mustard flavors are good)
"Bolthouse"只能在Sprouts買的到, 走到底沙拉醬冷藏的地方就可以找得到, 普通沙拉醬的Calories是"Bolthouse"沙拉醬的四倍, 很嚇人吧! 我覺得Tropical Mango/Asian Ginger/Honey Mustard口味的比較好吃!
- Berries (All kids, like strawberries, blackberries, raspberries.....) are good for weight loss
在Costco可以買一整袋三種不同的frozen berries, 只要是有"Berry/Berries"的水果都可以盡量吃!
- Banana/grapes/carrots/bell papers are high in sugar
盡量不要吃香蕉葡萄, 糖份太高! 水果一定在中午以前吃完, 如果想要減肥晚上絕對不要吃水果! (avoiding sugar and carb intake is for people who want to lose weights)
Protein
- Lean Chicken breast
- Fish-salmon 三文魚, tilapia 羅非魚, rainbow trout 虹鱒魚
- Beef-top round steak, flank steak, extra lien top sirloin
- Nuts: variety unsalted, raw (best nut for you is almond) 生堅果
- No packaged hams/turkeys (too processed and high in sodium)
- Lean meats are good: brand: "Jennie-O"
如果想吃絞肉和Sausage Links, "Jennie-O" is the best! Fresh and Easy一盒Sausage賣$5, 在Superior一盒$3, 只不過Superior比較遠!
- Eggs are good (more egg white)
- Canned tuna (in water)
Dairy
— Photo by Peiwen
- Milk: non fat reg milk soy or almond milk
如果你習慣喝牛奶, 不管全脂還是半脂, 只要停二個禮拜就會覺得很不一樣, 其實牛奶的Calories滿高的, 最健康還是喝Almond Milk!
- Yogurt: nonfat plain Greek yogurt, brand: "Fage" (add berries/fruits to eat)
Fage的Yogurt可以到Costco買一大罐, 上面可以加一些berries吃!
- Cottage cheese: non fat (use to replace mayo)
Grains
— Photo by Peiwen
- Bread: 100% whole wheat/whole grains, at least 3 grams of fiber per slice, eat brad only 3 times a week. Bread brand: "Ezekiel Bread"
第一次聽到有以西結書4:9節的吐司, 我滿喜歡吃Cinnamon Raisin口味, 到Sprouts買是冷凍的比較貴, Trader Joe是沒有冷凍的比較便宜!
"你要取小麥, 大麥, 豆子, 紅豆, 小米, 粗麥, 裝在一個器皿中, 用以為自己做餅........ " — 以西結書4:9節, 這吐司就是照著聖經上面的方法做的, 是用鮮嫩的穀物做成, 類似雜糧麵包, 不含酵粉, 對消化很有好處, 比較不能長久保持新鮮, 通常都會放在冷凍冰櫃裡!
也可以到Costco買"Sprouted Honey Wheat with Faxseed"!
上次我到Target, 看到Sara Lee有一片麵包才45 Calories, 還不錯吃!
- Oatmeal: steal cut or rolled oats, choose old fashion oatmeal (not instant), add flaxseed to cook with oatmeal (rich in fiber)
1 Cup的Oatmeal加上1 3/4的水 + Flaxseed (可以幫助消化), 煮幾分鐘, 可以加一點Honey, 上面撒上Berries/水果, 也可以加一點Greek Yogurt吃!
- Beans: not refried, canned is okay
- Potatoes are good for carb (not the brown starchy one, sweet potatoes, red potatoes, a squash are good but eat only for breakfast and lunch
Sweet potatoes and red potatoes可以買來吃!
這Brown的Potatoes就都是澱粉嘍, 盡量不要吃!
- Brown rice, sweet potatoes, oatmeal are good
— Photo by Peiwen
- Tofu pasta is good to replace the regular pasta (brand: "Tofu Shirataki" @ refrigerated section)
想要吃麵, 就可以買豆腐做成的Tofu Shirataki, 在Sprouts和Ranch 99都可以在賣豆腐的地方可以找得到, 一包才20 calories!
- Cereals: Special K, Cheerios, Ezekiel cereals
Peanut butter is good fat, choose totally natural (just peanuts)
在Sprouts有用Peanuts磨出來的花生醬, 但是比較貴, Costco有賣這種海鹽的Natural Peanut Butter可以買!
Extras:
- Avoid canned food (high in sugar and sodium)
- Protein Bar: brand: "Quest Bar" (online)
- Ice Cream: brand: "Arctic Zero" or "Skinny Cow"
想要吃冰淇淋就可以找這二個牌子來吃!
- Drink a lot of water.
- Make your own juice/smoothie
絕對不要喝外面賣的瓶裝果汁飲料, 要喝果汁自己用新鮮的水果搾汁來喝!
- Average sugar intake per day is 30 gram
每天早上和晚上我都會喝"Muscle Milk"各1 Spoon的巧克力Protein Shake, 我都是用熱水泡, 就像喝熱巧克力一樣, 滿好喝的, 像Peiwen是喝冰的, 會加frozen berries or frozen banana打成smoothie來喝! (muscle milk is one type of protein drinks which helps to repair your muscle after workout)
"Muscle Milk"有巧克力和Virnilla二種, 個人是覺得巧克力的比較好喝! 現在在Costco有$8 Off的特價, 4lbs才$29, 超便宜, 要喝的趕快去買喔!
— Photos by Peiwen
如果想要吃Chips, 可以到Costco買一盒$5Organic的"Mary's Gone Crackers", 13 crackers才130 calories!
有關營養和食物! Nutrition @ Alejandra Front Health & Fitness Expert >
The Camp Bikini Diet (這應該是瘦最快的) >
簡單美味又低卡的烹飪示範! Delicious Low Crab/Clean Foods Recipe >
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