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Get Healthy: Say Goodbye To These 10 Unhealthy Foods In 2016

Get Healthy: Say Goodbye To These 10 Unhealthy Foods In 2016

Food food food. We love our food. As a culture, we also highly value health. With millions of adults across the world resolving this new year to be healthier, we could all use a look at the biggest food mistakes we make.

Many of these foods can be enjoyed on occasion. While they are known for being unhealthy, reading this list may bring on some cravings. I have provided some healthy alternatives for when we crave these delicious-but-unhealthy foods.

Here are 10 unhealthy foods to give up in the new year:

1. Doughnuts

doughnuts

    First thing in the morning, it is hard to pass up a sugary sweet doughnut when you are ordering your coffee. What most people don’t know about doughnuts is that doughnuts are worse than most unhealthy snacks out there. One doughnut is about 300 calories.  Livestrong.com writes:

    “If you add a doughnut a day to your regular diet and don’t exercise the calories off or cut down on calories elsewhere, you will gain about one extra pound every 10 days.”

    Doughnuts have the potential to do some real damage to your body. It would be in everyone’s best interest to practice moderation when choosing doughnuts.

    Alternatives for your sweet tooth:

    One way to satisfy that sweet craving in the morning is to prepare a delicious bowl of Greek yogurt with some fruit and granola. Your sweet tooth will be satisfied and your body will thank you.

    2. Bagels

    SONY DSC

      Bagels are a conventient and delicious breakfast option, however reaching for a bagel first thing in the morning is a guaranteed way to pack on the pounds. Bagels are empty carbs that will quickly settle on your hips and thighs. Bagels lack the fiber that your body needs to turn it into something useful. Instead, the empty carbohydrates turn to sugar and fat.

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      Alternatives for bagels:

      A healthy breakfast alternative to bagels are English muffins. They are high in fiber and contain considerably less sugar than bagels.

      3. Fast Food Burgers

      burger1

        Fast food burgers are delicious, but commonly believed to be untrustworthy. Your gut instinct was right. According to Men’s Fitness, real meat makes up 2-14% of fast food burgers. Then what are we actually eating? Well, they fill the rest of the burger with fillers such as water, cartilage, and bone. It is also no surprise that these burgers are high in fat content.

        Alternatives for fast food burgers:

        Eat burgers from quality restaurants, places that are trustworthy and commited to making real food.

        4. French Fries

        fries

          They are potatoes, so they are healthy, right? French fries are an American staple that are not even slightly comparable to potatoes in terms of nutrition. Jonathon Bonnet, MD writes that removing the skin of the potato to make french fries is actually shedding the most nutritious part of the potato. Fries clearly lack any nutritional value, but what’s worse is their high fat and calorie content. According to Time magazine,

          “A medium order of fries has 365 calories along with 17 grams of fat, a full 26% of your daily value. Sodium clocks in at 246 mg, or 10% of the upper limit you should eat in a day.”

          It is easy to see why experts recommend staying far away from fast food. A consistent diet with this high fat content will quickly lead to weight gain and possibly obesity, not to mention the myriad of health problems associated with it.

          Alternatives for Fry lovers:

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          There is no replacing this scrumptious treat, but some healthy alternatives are carrot fries or zuccini chips.

          5. Chips

          chips

            Chips are a cheap, savory snack for so many occasions. The downside of this treat is that when chips are part of your daily diet, they have negative health impacts. While eating chips, it is easy to take in more sodium than is healthy, putting people at risk for high blood pressure. Chips are often high in fat, which puts people at risk for high cholesterol. These are all risks associated with frequent potato chip eaters, so there is no need to worry when consumed in moderation. However, chips should not be in your pantry when trying to live a healthy lifestyle.

            Alternatives for savory lovers:

            Baked chips are healthier than regular potato chips. Healthier than that are unsalted pretzels and air-popped popcorn, according to HealthyEating.com.

            6. Bacon

            bacon

              I’m sorry. Someone had to say it. The world has a love affair with bacon, but it is possibly THE worst food we can eat. High in sodium and cholesterol, bacon will slowly destroy you. Let’s let the facts paint the picture. According to WebMD:

              “You probably won’t be surprised to learn that 68% of bacon’s calories come from fat, almost half of which is saturated. Each ounce of bacon contributes 30 milligrams of cholesterol”

              We all know bacon is bad for us. Maybe we didn’t know it is THIS bad. In moderation though, it is soooo worth it.

              Alternatives for bacon lovers:

              Turkey Bacon! It will never be quite as perfect and satisfying as real bacon, but Turkey bacon cooked the right way can satisfy some of those bacon cravings.

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              7. Any Deep Fried Foods

              deep fried

                I probably don’t need to do much convincing with this one. Everyone knows eating delicious fried food is about the worst choice you can make. Fried foods instantly add to calorie and fat intake. Food absorbs fat from oil while it is frying. Making fried foods a consistent part of your diet greatly increases the risk for obesity.

                Alternatives for fried food:

                Opt to bake, grill, or steam your food. Skip everything fried.

                8. Soda

                Soda

                  Drinking soda is one of those habits we form when we are eating out or seeing a movie. Having soda with a meal is an American tradition and in the moment it feels very harmless. In reality, soda is liquid sugar. There is no justifying it. Soda is not part of a healthy meal.

                  Studies have found that drinking soda consistently can cause serious healthy concerns. According to Harvard’s Public Health website, adults who drink one sugary beverage a day have a significantly greater chance of developing type 2 diabetes and are more at risk of having a heart attack than their non soda-drinking peers.

                  Alternatives for soda:

                  In order to keep up a healthy lifestyle, opt for soda water (sugarless) or ice tea next time you are out at a restaurant. These are simple choices that can make a big difference.

                  9. Microwave Popcorn

                  Popcorn

                    Dr. Oz has spoken out about the harmful effects of microwave popcorn. Microwave popcorn has been found to contain health concerning chemicals in the bag. That delicious buttery taste comes from chemicals called diacetyl and PFOA . Diacetyl is what makes the popcorn taste buttery and oh so delicious, while PFOA is the chemical that lines the bag. What Dr. Oz has reported is that these chemicals can cause serious health problems such as cancer and thyroid issues.

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                    Alternatives for Microwave popcorn:

                    Buy some kernals at the store and pop your own popcorn on the stove. It take just a few minutes longer than microwave popcorn, but it is healthier and still tastes delicious.

                    10. Processed Meats

                    meats

                      The meat platter is a convenient and yummy way to bless a work party or family gathering. Processed meats are a common part of our culture. They are found everywhere we turn at the grocery store. The bad news is that processed meats are one of the unhealthier foods you can eat.

                      According to Authority Nutrition, eating processed meat has been linked to a greater risk of heart disease, high blood pressure, and cancer. Why? One of the reasons is that chemical compounds are added to processed meats. One example is sodium nitrate, added for flavor and preservation. However, nitrate in processed meat can turn into N-nitroso compound, a cancer-causing compound, when exposed to high temperatures. It is scary to realize that this fact is not widely known. It is important to know what we are putting in our bodies.

                      Alternatives for processed meats:

                      There are many choices for alternatives, but one suggestion for packed lunches is to roast a turkey at home and cut it into sandwhich-friendly slices.

                      We all have those cravings and every once in a while, it is okay to go for it. But, if we want to live a healther life in 2016, these foods should be the first to go. Commit to choosing healthier alternatives for your favorite junk foods.

                      Image sources: doughnuts, bagels, burger, fries, chips, bacon, onion rings, soda, popcorn, meat

                      Featured photo credit: 김목화 via flickr.com

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                      Last Updated on February 18, 2019

                      13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                      13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                      Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

                      Why is this so critically important to you?

                      The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

                      Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

                      1. Know That Fear Is Real, but Can Be Overcome

                      Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

                      When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

                      • The child who has to be physically dragged to their first day of school.
                      • The man facing the judge.
                      • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
                      • The man as the surgeon says “count backwards from 10 Mr Smith.”
                      • The woman that’s told “We are sorry, we can’t help you.”
                      • The man that faces the empty circle of a gun and prays for his very existence.

                      These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

                      Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

                      Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

                      2. Accept Your Fear

                      Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

                      We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

                      And here’s what can be done.

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                      3. Get Some Perspective

                      I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

                      And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

                      That girl will go far. Because she truly gets fear.

                      We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

                      So look around you to get some perspective on your fear:

                      • Are you really at risk?
                      • Will this kill you?
                      • Which leads us on to..
                      • If the worse was to happen what would it be?

                      4. Hold a Hand

                      As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

                      Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

                      We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

                      Ask yourself:

                      • If the worse were to happen, what would that be?
                      • Could that really happen?
                      • If the worse did happen, how would you recover?
                      • If the worse were to happen, what would you need to do next?

                      By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

                      5. Know Whose Hand You Hold Either Physically or Emotionally

                      This helps with fears for the rest of your life.

                      Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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                      The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

                      It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

                      For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

                      Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

                      6. Understand That There Are Some Things Fear Will Never Touch

                      I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

                      Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

                      Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

                      Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

                      Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

                      Of all the billions of people on this planet, no one will have an answer identical to yours!

                      7. Process Your Fears to Carry on with Life

                      Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

                      I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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                      It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

                      One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

                      Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

                      It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

                      8. Assume the Worse

                      If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

                      Think how naughty they felt to be doing something that was not allowed?

                      • Think about what age it may have made them feel?
                      • Think about how they feel about champagne?
                      • What special moments it’s been a part of in their lives?

                      And you can see how the assumptions they made about their “right” to have these things was not healthy.

                      When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

                      Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

                      9. Take a Fear That Feels Insurmountable Right Now.

                      If you were to repeat it to me out loud, what would you say?

                      Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

                      Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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                      10. You Are Not Defined by Your Fear

                      One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

                      11. Go with Fear

                      When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

                      I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

                      Notice how they’ve found their hidden fears and want to face them?

                      One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

                      However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

                      We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

                      12. Discover Great Skills in Your Scary Moments

                      And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

                      The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

                      What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

                      13. Own Your Fear

                      Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

                      We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

                      You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

                      More Resources About Fighting Fear

                      Featured photo credit: Ben White via unsplash.com

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