diet

How to Stay on Budget While Eating Paleo

Philip Brewer — Mon, 31 Oct 2016 09:30:20 +0000

Let's admit this upfront: It is calorically impossible to eat paleo as cheaply as you can eat a frugal version of the standard American diet. It's a simple fact that non-paleo foods like grains, potatoes, and legumes are vastly cheaper per calorie than the meat and fresh veggies that one associates with paleo eating.

But here's the thing: Nobody living in a rich country has any trouble getting enough calories. What's in desperately short supply are things like flavor, nutrition, and variety. A paleo-style diet gives you those things, and can do so at quite a frugal price, if you're prepared to be strategic about it.

Wise Bread writer Max Wong offers a list of 20 Ways to Eat Paleo for Super Cheap, and that's an excellent place to go for some specific tips. What I want to offer is a model for thinking about how to design a diet that's nutritious, paleo, and frugal.

Why Paleo?

Let's start with why you're eating paleo, which I'm going to speculate is for health benefits. I'm guessing that because you're calling it paleo (or primal or ancestral). If you had more social, environmental, or political motivations you'd probably use other terms — whole food, slow food, locavore.

It almost doesn't matter what you call it, because all these terms refer to ways of eating that solve the same problem: It's unhealthy to build your diet around eating large quantities of a small number of foods that mechanized farming and government subsidies have made super cheap.

Half the problem is that industrial agriculture tends to produce foods that are cheap, but less nutritious.

The other half is that those cheap foods are processed into ingredients for the industrial production of edible foodlike substances that are all the same. They may seem different from one another, but when you dig down, they're really all just sugar, fat, and starch from corn, soybeans, wheat, and potatoes. (Plus a little salt.)

And that sameness is the biggest problem, even bigger than the individual foods having lower quantities of important nutrients. We know from the historic and prehistoric record of agricultural people all over the world that it is possible for agricultural people to eat a healthy diet. But when agricultural people end up eating large quantities of just a few things, their skeletons show signs (such as stunted growth) of ill health. This brings us to rule one.

Rule One: Eat a Wide Variety of Nutritious Foods

Paleolithic people got variety automatically. It was a different kind of variety than modern people think of. We think of eating a wide variety of foods every day (because that's easy if you have a supermarket). Paleolithic people, on the other hand, ate a wide variety of foods every year — but many days they probably ate a whole lot of the same thing. On a day that they killed a large animal, it's likely everybody ate mostly meat. On a day that some kind of fruit was ripe, everybody ate mostly fruit. On a day that someone found a patch of tubers, I bet everybody ate a lot of tubers.

It turns out that's okay. Eat a wide variety of foods every year, and your body can handle a few days now and then when you eat a whole lot of the same thing. (It probably helps if there are also days when you can't find a lot of anything, and end up trying to fill your stomach with tiny amounts of a dozen different things scrounged up wherever you can find them.)

Nutritious foods are easy: just eat food, and not industrially produced edible foodlike substances. Yes, you can upgrade to organic (or local, or free-range, or pasture-raised), but just eating food gets you most of the way there.

Wide variety is trickier for us non-paleo people, because we do have a supermarket, so we have the option of just eating our favorite foods every day.

The rule "eat food" turns out to be a great guide to getting nutritious foods. My efforts to come up with a similar rule to guide us to getting a wide variety have not yet produced anything as simple or pithy. The best I've come up with so far is based on the fact the reason Paleolithic people got their wide variety was seasonality.

Rule Two: Respect Seasonality

Seasonality provides two great clues for anyone who wants to eat paleo on the cheap, but who is getting most food from the supermarket:

If it's always cheap regardless of season, eat it rarely.
If it's only cheap during a season, eat it in large quantities while it's cheap.

Taken together, these two rules solve most of the problems with the standard American diet. By rarely eating the stuff that's cheap all the time, you avoid the things that Paleolithic people rarely ate. By eating the good stuff in quantity when it's cheap, you get the wide variety you need without breaking your budget.

Finally, if you want to keep your overall diet under budget, we also need rule three.

Rule Three: Reject No Foods

Paleo is often described in terms of what not to eat, such as no legumes and no grains. But that's crazy. We know Paleolithic people ate both grains and legumes. (How do we know this? Because neolithic people domesticated both grains and legumes, and there's no way they'd have done that if they weren't already eating tasty peas and seeds of ancient grasses when they found them in the wild.)

Dairy is a special case. Paleo people probably never had access to milk, but lactose tolerance has evolved in humans at least twice (once in Europe and once in Africa). If you're descended from either of those populations, go ahead and consider that dairy may be a healthy food for you.

Of course, if you know that grains, or lentils, or dairy, or potatoes cause problems for you, then don't eat whatever it is. But, if you don't have specific issues with this or that particular food, go ahead and include it among the great variety of things you eat. Just don't turn foods like that into a major source of calories — or if you do, only make them a major source of calories for a few days, a few times a year.

What About Those Calories?

As I said earlier, it is calorically impossible to eat paleo as cheaply as eating a grain, potato, and legume diet. However, you didn't decide to eat a paleo diet because you thought it would be cheaper; you decided to eat it because you thought it would be healthier. If you have implicitly accepted the idea that it's going to cost more, the issue is how much more? And that brings us back to the title of this post. It's called "How to Stay on Budget While Eating Paleo," because the budget is the key.

Of course answering the question "How to eat paleo on a budget" with "Make sure the budget is big enough," is not what Wise Bread is all about, and that's why I started with rule one above. Following that rule, more than following anyone's fantasy rules about what Paleolithic people ate, is what's going to give you your best chance at good health.

Having said that, let me point you again to Max Wong's article, which is packed with ideas for getting paleo food for less. There are the obvious ways: gardening, fishing, gathering, gleaning, bartering, etc. There are the adventurous ways: eating organ meats, insects, or even roadkill. (See "snout to tail" cooking and eating.) There are the leftist ways, like joining a CSA, and the right-wing ways, like hunting your own meat. There are the simple ways, like buying more eggs, and the complicated ways, like raising chickens for your own eggs.

Even if you do all those things, it remains true that getting most of your calories from grains and legumes is going to be cheaper than any alternative. I actually have a post Healthy, Frugal Eating that walks you through creating a menu on that basis — but note that even it starts with vegetables.

If switching to paleo eating means skipping most of the grains and legumes, where do you get your calories? First, by eating even more fresh vegetables. Second by eating plenty of meat and nuts.

"But all those things are expensive!" you are no doubt saying, and yes, on a per-calorie basis, they are, and that's what your budget is for. You will get enough calories either way. How much money you're willing to spend will have a great influence on what form those calories take.

Following rule two (eat large amounts of whatever is cheap when it's in season) costs nothing and does not compromise your efforts to go paleo. You can get a bunch of cheap calories that way, and the seasonal variety comes along for free.

Once you're eating paleo, following rule three (allow limited quantities of less paleo foods) lets you upgrade the quality of your more paleo foods without seriously compromising the paleo-nature of your overall diet. A meal where you get half your protein from a legume might save enough money to upgrade the meat that provides the other half of your protein: grass-fed, pasture-raised, local, organic, or whatever upgrade means the most to you.

Paleolithic people followed rule one — eat a wide variety of nutritious foods — automatically. You're at a disadvantage — you have a supermarket — so it's less automatic for you, but you can follow rule one as well. If you do, you can eat paleo on a budget.

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This article is from Philip Brewer of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Make These 5 Diet Moves Now or You'll Regret It in 20 Years

Sarah Winfrey — Tue, 15 Sep 2015 11:00:20 +0000

I know I've heard it, and I'm pretty sure you have, too. "Eat healthy," we are warned, so that we can live long, happy, productive lives.

Sure, it sounds good, but anyone who has tried to improve their diet knows that it is hard to do. We are surrounded by unhealthy food, and it can be difficult to know what is and is not actually going to improve our health, since different people make different claims and all swear that science is on their side. So what can you do?

There are a few small changes that you could make to your diet today that are likely to help you reap rewards in the years to come. Most of these aren't too hard to do, once you realize they are important. While they won't change your diet completely, they're a great place to start if you want to eat with your health in mind.

1. Reduce Sugar Intake

Unless you already monitor your sugar intake, you probably eat more of it than you think you do. Why? Because it's in everything from ketchup to soy sauce.

Eating less sugar can have all sorts of good benefits for your body over time. It will lower your blood pressure and your bad cholesterol, keep your brain sharp, lower your risk of fatty liver disease, diabetes, and certain cancers, and improve your immune function. These are only a few of the ways sugar can affect your body. While you may not be at risk of something like diabetes right now, if you continue to eat so much sugar, you might be in 20 years.

To start the process of cutting back, track your sugar intake for a few days or a week. Learn where the sugar in your diet comes from, then choose to cut one of those things out. If you keep replacing sugary foods with other options, you will slowly reduce the amount of sugar you eat.

2. Drink Green Tea

I know, I know — everyone and their mother says to drink green tea, these days. Apparently, there's a good reason for that. Green tea, when consumed in conjunction with a regular fitness regimen, apparently aids in fat burning and weight loss. In 20 years, you will weigh a lot less if you start drinking green tea now than you will if you don't. Even if you don't need to lose weight, the tea clearly helps your body function better and may protect you from some age-related weight gain.

My problem with green tea is that it tastes like grass. Fortunately, they now make it in all sorts of flavors. In fact, if you like a particular flavor of regular tea, you can probably find that same flavor of green tea. It also comes refrigerated and infused with fruit essence, if you prefer an iced version.

3. Leave Food on Your Plate

Overeating is a big deal, and it's way more common than it should be. It's one thing to eat a lot on Thanksgiving and your birthday, but entirely another to lose touch with your body's satiety signals and overeat all the time. Leaving a bite or two of food on your plate can help you learn to listen to your body again, because you won't be relying on an empty plate to tell you you're done.

4. Get Healthy Fats

As it turns out, healthy fats don't make you gain weight, nor do they lead to higher chances of any disease. In fact, some people find it a bit easier to lose weight, over time, when they are sure to include healthy fats in their diet. Fats also help you feel less hungry, so you can consume less food overall and still feel satisfied.

The key, when it comes to fats, hinges on which types you eat. Most of all, be sure to avoid trans fats. After that, limit your saturated fats but do not feel like you need to avoid them entirely. Beyond that, you can consume healthy fats as they fit into your diet and as you desire them. Eat a lot of nuts and avocados, and you should feel full and maintain your weight over time.

5. Eat More Yogurt

Yogurt seems to help people maintain their weight as they get older. In an analysis of the diets of over 120,000 people, those who lost weight and maintained that loss, or maintained a healthy weight, seemed to eat a good amount of yogurt. No one is quite sure how all the pieces fit together here. Yogurt has live bacterial cultures, which may help the gut function better and so help the body find a healthy weight and stay there.

It's important to find a yogurt that does not have a high sugar content. Many people find that they like to eat plain yogurt with a spoonful of honey or jam mixed in. It's likely an acquired taste, but one worth figuring out if it will keep your body healthy and strong for years into the future.

What dietary changes have you made with the long view in mind? How do you plan to stay healthy over the next 20 years?

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

12 Reasons to Stop Eating Sugar Forever

Elizabeth Lang — Mon, 06 Jul 2015 15:00:12 +0000

I love sugar. I consume plenty of healthy food each day, but my sweet tooth is my downfall and prevents me from being in better shape. And it turns out that sugar is even worse for you than the general news would have you believe. Here are the top 12 reasons to give up sugar (specifically refined or added sugar) forever.

1. Sugar Is Linked With Heart Disease

A 2012 medical article found that in a study involving over 40,000 people over a 22-year period, those who were among the highest quartile of sugary-beverage consumers were 20% more likely than those in the lowest quartile to suffer from heart disease.

2. Heart Disease Caused by Sugar Is More Likely to Kill You

Not only does eating excess sugar likely cause heart disease, the heart disease caused by sugar is more likely to cause your death. Over the course of this 15-year study, participants who took in 25% or more of their daily calories as sugar were more than twice as likely to die from heart disease as those whose diets included less than 10% added sugar. Those aren't great odds.

3. Sugar Changes Your Heart Physically

So we know that sugar is bad for your heart, but just how bad? A 2013 study published by the American Heart Association found that a particular molecule in sugar changes the protein around your heart and affects the pumping mechanism. This was a controlled study involving the hearts of rats, but subsequently the study's authors also examined failing human hearts and saw many of the same reactions.

4. Sugar Is Worse for Your Blood Pressure Than Salt

We often think of salt as the culprit when it comes to blood pressure. But a December 2014 study found that added sugar is worse for your hypertension than salt. They reviewed multiple studies involving sodium intake, as well as studies involving sugar, and determined that salt may actually have limited effects on your blood pressure, but sugar, in multiple studies, did increase blood pressure.

5. Sugar Destroys Your Teeth (But Not in the Way You Think)

Did you know that sugar isn't directly the cause of tooth decay? What actually destroys your teeth is acid — not sugar. But there is a link between the two. The sugar ends up causing the bacteria in your mouth to produce acid, which causes your teeth to decay.

6. Belly Fat Is Caused by Sugar

Excess fructose intake (not glucose) causes visceral fat cells to mature as found in a 2010 study. In a UK study involving children, scientists found that when children's fat cells are maturing, and glucose is present, more cells turn into fat cells in belly and visceral (below the skin) fat.

7. Sugar Decreases the Colon Cancer Survival Rate

The Oxford University Press published a study in 2010 that found that "higher dietary glycemic load and total carbohydrate intake were statistically significant associated with an increased risk of recurrence and mortality in stage III colon cancer patients. These findings support the role of energy balance factors in colon cancer progression and may offer potential opportunities to improve patient survival." In plain English: too much sugar is found to decrease the survival rate for those with colon cancer.

8. High Sugar Intake Decreases Breast Cancer Survival Rate

A study published in 2005 links increased carbohydrates and refined sugar with poorer survival rates after a woman is diagnosed with breast cancer. This study examined those women with breast cancer, and found that women in remission have much lower blood glucose levels.

9. Sugar Is More Addictive Than Cocaine

In a study with rats, French scientists found that rats chose sugar over cocaine. What is most surprising is that even when the rat was already addicted to cocaine, it still was most likely to choose the sugar over the cocaine. So, it will be no small task to overcome a sugar addiction.

10. Sugar May Be Just as Toxic for Your Liver as Alcohol

In a study published in Nature in 2012, the authors argued that the dangers of sugar may justify putting public health warnings on certain sugary products. And, they cited evidence that refined sugar may be just as bad for your liver as alcohol.

11. Sugar Is a Toxin

Sugar is now sometimes even referred to as a "poison" because of how terrible it is for you (see the public health warning mentioned above). An incredibly popular lecture on YouTube is called "Sugar: The Bitter Truth" by Robert Lustig, and a similar article sifts through the evidence of referring to sugar as a poison in Scientific American.

12. Sugar Is Expensive

Beyond the financial costs of helping your body overcome any of the ailments above that plague you, sugar consumption is actually quite tough on your wallet. Assuming you eat an average of 130 pounds of sugar a year (which is the U.S. national average), if you only ate this in the form of white sugar you purchase at the grocery store, you would be spending around $200 a year. But most people consume the majority of their sugar in the form of soda and candy. If you consumed 130 pounds of sugar in cans of Coke, you would be consuming about 1340 cans of Coke, at an average price of 60 cents each; over $800 total. And Coke has a lot of sugar per can, so this is still relatively cheap.

Obviously you can't give up all forms of sugar, since fruits and vegetables also contain plenty of sugar (though research suggests that the molecular makeup of fruits and vegetables means that the sugar in these foods does not damage your body the way processed sugar does). But the list above ought to be enough reason to at least start trying to cut down your sugar intake.

How will you cut back on sugar?

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This article is from Elizabeth Lang of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Here's What the New Federal Diet Rules Will Cost You

Carrie Kirby — Wed, 11 Mar 2015 15:00:04 +0000

America's dietary policy advisers recently revealed their proposed recommendations for the next Dietary Guidelines for Americans, the nation's official ideal menu, updated every five years. Basically, the report calls for a lot less sugar, while relaxing concerns about other items like cholesterol and caffeine.

Sure, following the report is sure to slim your waistline, but how will it affect your big fat wallet? We often hear that it's expensive to eat a healthy diet, so we took a look at whether the new recommendations would cost less or more than what you might have already been spending on food.

1. Replace Saturated Fat With Unsaturated Fat (Wallet Impact: Higher Cost)

Unlike past recommendations, this report doesn't admonish Americans to reduce the amount of fat in our diets. (We never listened anyway.) Instead, it advises us to keep saturated fats, like the animal fats found in red meat and butter, down to 10% of daily calories, and make sure the rest of the fat we consume is unsaturated (preferably polyunsaturated fats from such sources as nuts, seeds, and fish.) What we must stop doing, the report says, is replacing saturated fat with refined carbohydrates like packaged "low fat" snacks.

Well, fish can be much more expensive than red meat, and a bag of almonds is a more expensive snack than low-fat, sugar-frosted granola bars. All these things mean that following this recommendation could increase grocery costs significantly.

2. Minimize Trans Fats (Wallet Impact: Higher Cost)

"It is now well-established that higher intake of trans fat from partially hydrogenated vegetable oils is associated with increased risk of (cardiovascular disease) and thus, should be minimized in the diet," the report says.

This means avoiding many brands of margarine, pre-made pastry crusts, and canned frosting at the grocery store. Trans-fat-free non-butter spreads or real butter are both more expensive than trans-fatty margarine, so this recommendation could cost you a few dollars a week. Making your own pastries with safer fats may be slightly cheaper than buying pre-made, but takes a lot more time.

3. Cut Way Back on Added Sugars (Wallet Impact: Lower Cost)

The average American gets 13% of his or her calories from added sugars, but because of the association with weight and diabetes, we should be getting no more than 10% of our calories from sugar. Young people need to cut back even more, since children and young adults over age nine get 15% to 17% of their calories this way.

The committee recommends reducing sugar-sweetened beverages, the main source of added sugar calories in our diets at 39%. Because the long-term effects of using low-calorie sweeteners aren't well understood, the report recommends replacing soda with water, not diet soda. Since sodas are pricey and water is free, this change could be a money saver.

What's more, the report calls for the ubiquitous availability of free drinking water in public. If that recommendation becomes public policy, we might see the return of more functioning water fountains and bottle-filling stations, something that would save everyone money.

4. Reduce Sodium (Wallet Impact: Neutral)

The DCAG says that adults who need to lower their blood pressure should cut back on salt. Even though they've been telling us that for years, salt consumption continues to "far exceed recommendations." More than 75% of our sodium comes from processed foods and restaurant meals (especially fast food). Replacing processed foods with fresh ones can cost more, but eating home-cooked meals is less expensive than fast food, so this one is a wallet wash.

5. Get More Vitamin D and Potassium (Wallet Impact: Higher Cost)

The report notes that Americans are not getting enough of these nutrients, and acknowledges that even eating a healthy diet might not provide enough of them. Individuals may have to look at fortified foods and supplements of vitamin D and potassium on a case-by-case basis. Supplements usually cost more than food, so following this recommendation might cost you more.

6. Don't Limit Cholesterol (Wallet Impact: Lower Cost)

Previous dietary guidelines limited the recommended daily intake of cholesterol, prompting the health-conscious to avoid eggs. High levels of "bad cholesterol" in your blood is still recognized as a warning sign for health problems. However, the available evidence shows no relation between the amount of cholesterol we eat and what shows up in our blood work. So the committee is dropping the cholesterol limit, inviting you to enjoy those eggs at will. Since eggs are a low-cost source of protein, this recommendation could save money.

7. Don't Stress About Caffeine (Wallet Impact: Neutral)

If the report urged us all to increase our caffeine consumption, that would cost us more, since Starbucks can be an expensive indulgence. Even relatively affordable drinks like tea clearly cost more than plain water.

However, the report merely says that most Americans' current caffeine consumption level is not a health concern. They didn't urge any behavior change here, so following this recommendation wouldn't affect your budget. So keep chugging those lattes!

How closely do you follow the government's DRI's?

This article is from Carrie Kirby of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

5 Foods Scientifically Proven to Take Years off Your Life

Mikey Rox — Tue, 10 Mar 2015 17:00:12 +0000

We all know we're stuffing our faces with junk that isn't very good for us, but did you know that prolonged consumption of these so-delicious-they're-to-die-for foods might literally be killing us? It's true. Certain foods have been scientifically proven to adversely affect our health enough that you may be shaving years off your life without even knowing it. (See also: 6 Foods Scientifically Proven to Increase Your Lifespan)

What are these quiet, edible killers? Take a look.

1. Processed Meat

Most fast food joints and numerous casual dine-in establishments have built their foundations on processed meat, and we're falling right into their death trap.

"Eating processed meat is associated with an increased mortality risk," says Rene Ficek, registered dietitian and lead nutrition expert at Seattle Sutton's Healthy Eating. "Popular processed meats like hot dogs, pepperoni, and salami may be tasty, but they have been found to contribute to shorter telomeres. Regularly eating processed meat significantly increases your risk of death from heart disease and cancer. Some studies have quantified these results to show that each extra daily serving (approximately two rashers of bacon) raises your mortality rate by a fifth. Replacing red meat with fish, poultry or plant-based proteins could reduce the health risks by up to 14%."

Fish sticks and chicken nuggets are excluded, of course.

2. Soda and Sugary Treats

I've never been a big fan of soft drinks. It's not completely banned from my life — I enjoy a refreshing soda every now and again (like twice a year) — but generally I steer clear. At the basic level, it's flavored, colored sugar water, and it will rot your teeth. In fact, one of my buddies had to have thousands of dollars worth of dental work done a few years ago to repair damage done by a decade or more of heavy cola consumption. I love my teeth too much for that nonsense.

"We've known for quite some time that sugary soda is bad for our health. However, soda is bad for the condition of telomeres because it is directly associated with a decreased lifespan," Ficek says. "There have been numerous studies that have looked deep into the effects of soda consumption and the length of life. In fact, soda consumption is so rampant in the United States alone that researchers have linked its consumption to the same effects as smoking. Research shows that simply drinking even a low-calorie diet soda daily is connected to an almost 70% increased risk of Type 2 diabetes, and an additional doubled rate of aging."

'Bout time you ditched the sweet, sweet bubbles, eh?

3. French Fries

Ask me to give up processed meats and soda forever, done deal. Ask me to give up French fries and you're dead to me.

It's frankly un-American not to harbor a deep-seated love for these crispy-on-the-outside-fluffy-on-the-inside snacks. French fries are frickin' delicious. Alas, like all good things, they should be consumed in moderation unless you want them served in your casket.

It's not just the fries themselves that are the worst part. Consider this doozy:

"The crispier [the French fries] are, the more harmful they can be," warns Ficek. "Things fried at high temperatures are likely to contain a chemical called acrylamide, which may be linked to increased rates of cancer. It's produced from a chemical reaction from the sugars and an amino acid called asparagine, which is found in many grains and vegetables. Potatoes have a particularly high amount of it, further exacerbating the French fry problem."

A not-so-happy meal, after all.

4. Wheat Gluten

More than I love French fries, I'm hopelessly devoted to a piping hot pizza. Sometimes I'll eat the whole thing without shame or apologies right in front of you because I'm a rude little piggy. Yet, while I know that all those carbs can and will make me fat, I had no idea that the gluten contained in the crust — even a whole wheat one — can screw up my body.

"Gluten — the protein found in wheat, rye, and barley — cannot be digested by anyone, and for those with celiac disease, symptoms, mortality, and risk for malignancy can each be reduced by adherence to a gluten-free diet," explains food-mood expert and certified nutritionist Trudy Scott. "Even if you don't have celiac disease, gluten should be avoided because of the inflammation it causes in everyone. Gluten sensitivity is of great interest to me because gluten sensitivity remains undertreated and under-recognized as a contributing factor to psychiatric and neurologic manifestations. As a nutritionist who works with women with anxiety, I see how food sensitivities like gluten can cause anxiety and fears and even social anxiety. Over 80% of my anxious clients do better mood-wise on a gluten-free diet."

5. Some Vegetable Oils

According to an article on Authority Nutrition, those heart-healthy vegetable oils you're buying because you think they're better for you are harboring a dangerous secret.

"[Soybean, corn, and cottonseed] oils contain very large amounts of Omega-6 fatty acids, way more than humans ever consumed throughout evolution," the site says. "We need small amounts of these fatty acids in the diet, such as the amounts found in meat and nuts. Eating too much of these fats can lead to inflammation, which is a leading cause of many chronic diseases. These oils get incorporated into our body fat stores and cellular membranes, where they are highly sensitive to oxidation and damage. To top it all off, the industrial vegetable oils that you find in the supermarket contain 0.56%-4.2% of their fatty acid as trans fats, which are highly toxic."

It's not all bad news, however. Olive oil is an exception — it's still good for you — so start making the switch today.

What other foods are sending us to an early grave? Let's talk about it in the comments below.

This article is from Mikey Rox of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

11 Health Foods Not Worth the Money

Sarah Winfrey — Mon, 05 Jan 2015 18:00:08 +0000

If you're at all like me, food takes up a significant chunk of your budget each month. And if you care about things like eating whole foods, buying locally grown food, eating fair trade goods, and eating food that is raised in an environmentally responsible manner, your food spending can take an even bigger bite out of a budget. (See also: 10 Foods With the Most Bang for Your Buck)

While the cultural shift toward better and more responsible eating seems to be a good thing overall, the truth is that there are some foods you don't need to splurge on. These foods either aren't as good for you as you might think, or they don't have the benefits that have been touted in the past.

1. Gluten-Free Foods

Though up to 30% of people in the United States would like to eat less gluten, recent studies show that gluten sensitivity doesn't actually exist. Thus, unless you have Celiac Disease, you probably don't need to pay so much to get rid of the gluten. If you suffer from the symptoms of what has been called gluten sensitivity, it's more likely to need to remove the short-chain carbs called FODMAPs. These are found in bread, among other things, but are not tied to gluten.

2. Multigrain Bread

"Multigrain" is a word that sounds healthy but actually isn't. While its use does indicate that a product contains more than one grain, those grains can be as processed as the manufacturer wants to make them. If high quality bread is important to you, buy whole grain bread instead. That bread will have more fiber, higher nutrient concentrations, and other compounds in the grain that are destroyed by processing.

3. Organic Baby Food

You want to buy your child the best, right? Especially when they are so young and fragile. Multiple studies have shown, though, that organic baby food doesn't have any more nutrients than the less expensive, non-organic type. They don't have less pesticide residue, either. So instead of paying so much for baby food, why not spend that money on something that will actually enhance your child's life?

4. Smoothies From the Store

A smoothie is fruity, yogurt-y, wheat grass-y goodness, right? Not if you buy it from the store. Most of those are so high in sugar, they are more comparable to drinking a soda than to biting into a peach. Instead of spending all that money at the store, make your own smoothie at home. That way, you control how much sugar you add, so it ends up both cheaper and healthier.

5. Stick Margarine

It's not butter, so it must be healthy, right? Wrong! Margarine replaced the supposedly bad fats in butter with partially hydrogenated fats. For a while, science thought those were good for us. As it turns out, these do damage to arteries and other blood vessels. Instead, eat real butter. Not only does it contain healthier fats, but it has compounds that inhibit tumors and contains relatively high concentrations of the fat-soluble vitamins.

6. Energy Bars

Most energy bars contain a lot of filler material, which usually translates into food that takes up space in your stomach but doesn't offer much in the way of nutritional value. They also tend to be high in sugar, and some of them have way too many calories for a snack, even if you're refueling after a workout. Instead of spending so much on these, buy the raw ingredients to make your own, instead. Save money and eat something that will actually help your body perform.

7. Enhanced Water

Enhanced water is basically a way for water companies to get more of your money without adding much value. And, sometimes, they also add quite a bit of sugar. For most purposes, regular water is the best beverage to choose. If you're exercising hard, you may want to replace electrolytes, but even then there are better and more cost effective ways to do that without buying the expensive water. (See also: Save Money With These 10 Homemade, Healthy Sports and Energy Drinks)

8. Organic Fruits and Vegetables

Apparently, organic fruits and vegetables don't actually offer many benefits that we'd like to believe they do. They aren't more nutritious, and they don't offer much, if anything, in the way of health benefits. If you're concerned about pesticides, you can still save money. These 15 foods are the ones least affected by pesticides, and so you don't have to buy them organic.

9. Low-Fat Foods

The medical establishment has long held that we need to eat less fat but, as it turns out, the more expensive, lower fat foods aren't better for you. When it comes down to fat and diet, it's more about the type of fat you eat than the amount. This is why it's actually better to eat the full-fat version of milk products and peanut butter. In addition, when they take out the fat, they often have to add sugar and other additives to make the food palatable, so foods lower in fat can end up having as many calories — or more! — than their full-fat counterparts.

10. Granola

Before you pour milk over those breakfast grains, check the box. Often, granola has so much added sugar that it's worse that almost anything else you can have for breakfast. Sure, it looks good, with all those oats and grains and nuts and even dried fruit, but the truth is that granola is not nearly as healthy as it looks. As with so many other things, it's better for you and cheaper to make your own, so you control how healthy it is based on what you put in it.

11. Prepackaged Health Food

As with any prepackaged food, buying it this way is more expensive than buying in bulk or making it yourself and repackaging it at home. Sure, it's nice to have your almonds portioned into 200 calorie snack sizes, but it's not usually worth the extra money. So buy your health foods in larger quantities and take the time to portion them out yourself, or just make it from scratch in the first place.

There are so many ways to eat well without breaking your budget. Avoiding spending more on these foods is a great place to start!

What supposedly healthy foods do you avoid? How do you eat well and save money, too?

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Simple Ways to Lower Your Cholesterol

Andrea Karim — Mon, 20 Oct 2014 17:00:05 +0000

So, your doctor warned you that you need to get your bad cholesterol (LDL and triglyceride) levels down, your good cholesterol (HDL) level up, and you don't know where to start? (See also: 13 Natural and Easy Ways to Lower Your Blood Sugar)

Here are 10 easy things you can do to start lowering your overall cholesterol today.

1. Exercise

Okay, so this is the least fun — we might as well get it out of the way early. Aerobic exercise like running, swimming, or cycling (or fast walking; let's be realistic) have been shown to lower triglyceride levels while increasing the good cholesterol (HDL). Remember to start slow and set realistic exercise goals, and of course, talk to your doctor first before embarking in any exercise regimen.

2. Fish Oil Supplements

Well, it might not be the most pleasant pill, but fish oil can lower triglyceride levels by as much as 30%. You'll have to take quite a bit, though (between 2-4 grams per day). If you enjoy eating fish and want to get as much fish oil as you can (without too much mercury), aim for mackerel, lake trout, herring, sardines, and salmon.

3. Psyllium Fiber

Psyllium husk fiber is a really easy way to flush nasty cholesterol out of your system. You can get psyllium in fiber drinks like Metamucil, or buy the husks and add them to other foods. Just be careful not to overdo it. Fiber can whisk a lot of things out of your system pretty quickly, if you catch my drift.

4. Plant Sterols and Stanols

Plant sterols and stanols are added to many popular foods these days, like margarine, orange juice, and yogurt, and can lower bad cholesterol by a modest amount. You can also buy them in supplement form, although stanols and sterols may not be utilized as easily by the body in supplement form as they are when they occur naturally in food. Foods like…

5. Fibrous Veggies

If you're not quite ready to take the Metamucil plunge, you can always start slow by adding fibrous fruits and vegetables to your diet. Oranges, apples, greens, beans, okra, and eggplant are good, fiber-rich foods that can be easily incorporated into most diets.

6. Hard Nuts

Walnuts, almonds, pecans, and pistachios have been shown to lower bad cholesterol. Steer clear of macadamia nuts, brazil nuts, and cashews, though — they have a bad net effect on cholesterol.

7. Green Tea

Is there anything that green tea can't do? We already know that green tea can lower blood sugar, but green tea also lowers total cholesterol (while increasing the good kind of cholesterol, HDLs).

8. Red, Red Wine

Moderate consumption of red wine (stick with cabs and pinots, pass on the merlot) can help lower bad cholesterol, boost good cholesterol, and prevent dangerous blood clots. However, the benefits of drinking red wine should not compel people who do not already consume wine to begin doing so. To get the most bang for your buck, stick to a single 4 ounce serving per day (men can consume up to two 4 ounce servings per day).

9. Avoid Transfats

Transfats have been a bit of a public villain for a while now, and it's partly because they have been proven time and time again to have a bad effect on cholesterol. So stay away from them, okay?

10. Quit Smoking

Did you know that your HDL ("good") cholesterol levels increase as soon as you stop smoking? Hey, I didn't say it was going to be easy, but it will be really, really good for you.

How many of these bad cholesterol lowering practices do you follow?

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This article is from Andrea Karim of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

12 Easy Ways to Sneak More Nutrition Into Your Food

Laurel Randolph — Fri, 10 Oct 2014 15:00:07 +0000

Getting the best nutrition possible is a no-brainer, but eating nutrient-dense food on a regular basis can be harder than it sounds. Even if you are eating the right foods, you can often still add an extra boost to snacks and meals. (See also: Multivitamins Aren't as Good for You as You Think: Eat These Real Foods Instead)

Read on for tips on hiding extra nutrients in the foods you already love without changing the reasons you love them.

1. Flax

Flax seed packs a surprising nutritional punch. It's loaded with omega-3 fatty acids and fiber, and studies suggest it can positively affect your cholesterol levels. Flax is not easily digestible in whole seed form, so be sure to buy it ground or, even better, grind it yourself with a coffee grinder before using. The oil in flax can go rancid, so store it in the refrigerator.

Adding a tablespoon or two to baked goods like muffins and pancakes won't noticeably affect the taste or the texture. It's perfect mixed into homemade granola or simply stirred into oatmeal. If you're into cooking vegan, you can also use flax as an egg replacer. Just swap an egg for some ground flax and water and boom! You have a healthy egg replacer.

2. White Whole Wheat Flour

We all know we're supposed to eat whole wheat, but sometimes the homemade version doesn't please picky eaters. In comes white whole wheat flour. A lighter and milder tasting flour with all of the benefits of whole wheat, it more seamlessly swaps for all-purpose flour in your favorite recipes. Some ideas include pancakes, breads, pizza dough, muffins, and cookies. If you're really put off by the taste of whole wheat, try substituting for half of the flour called for in the recipe.

3. Leafy Greens

Leafy greens are full of vitamins, minerals, and fiber, so why aren't we eating them all of the time? If you're tired of salad, sneaking them into different dishes makes getting your dose of greens easy. Add chopped greens to soups like chili and all broth-based soups when they are almost done cooking. Add thawed and chopped frozen spinach to meatballs and meatloaf. Include a handful of kale or spinach in your smoothie, and other than changing the drink's color, you won't even notice it.

4. Chia Seeds

Many vegans and vegetarians have discovered the magic of chia seeds, and you should too! The tiny seeds offer high-quality protein and much-sought-after omega-3 fatty acids. They are tiny in size, have a mild taste, and are an easy addition to smoothies and baked goods. They also magically create pudding when combined with milk or nondairy milk.

5. Yogurt

There's a good chance you're already eating yogurt. It's a great source of calcium and probiotics — and everyone knows it. But did you know that you can incorporate yogurt into your cooking, and in the process replace excess fats? Yogurt is great for baking, as it adds a nice flavor and moistness to recipes. You can even use it in place of buttermilk: just use a mixture of ½ yogurt and ½ milk. Plain Greek yogurt can be used in place of sour cream for items like tzatziki-style sauces, which makes a great replacement for ranch dressing. And don't forget to add some to your smoothies. Just beware of flavored and sweetened yogurts, as they tend to be full of sugar.

6. Carrots and Zucchini

Moms across America have been hiding carrots and zucchini in kid's meals for years. That's because once cooked and blended, they add fiber and vitamins without greatly affecting taste. For adults, it's just a good way of adding a serving of vegetables to that spaghetti you were craving. Add these veggies to sauces, casseroles, and shred them raw into baked goods.

7. Tofu

Tofu offers protein, calcium, and vitamins without the unhealthy fats of meat. Not everyone loves eating a big piece of steamed tofu, but you can still incorporate this healthful item into your diet. Add crumbled, firm tofu to burgers, meatballs, and other recipes using ground meat to lessen the guilt. Silken tofu blends seamlessly into smoothies and can be transformed into desserts like pudding and cheesecake.

8. Raw Honey

Honey has long been seen as a natural alternative to refined sugar, but switching to raw honey is even better for you. Raw honey has not been processed like most mainstream honey, and as a result contains more vitamins and minerals. If you're going to sweeten up that coffee or tea, you might as well get a little dose of vitamins, too. Honey can be used in place of sugar in many baking recipes, as long as you keep a few things in mind.

9. Whole Wheat Pasta

If you're going to eat a bowl of pasta, at least make it whole wheat. Recent studies suggest that refined carbohydrates can cause more weight gain than dietary fat, so making the switch to whole wheat can make a real difference in your diet. The explosion of whole wheat pasta onto market shelves in the past few years means more options and better texture and taste. It's now easy to swap the more fiber-rich whole wheat pasta in all your favorite dishes without anyone being the wiser.

10. Olive Oil

Olive oil may seem obvious, but many people are still cooking with the healthy oil in a very limited way. Instead of using olive oil just for sauteing, use it whenever a recipe calls for oil (unless you are frying or cooking at high heat). You can use olive oil in all dressings and sauces, and, as long as the recipe doesn't call for more than half a cup, when baking in place of vegetable oil. If your cake recipe calls for a large dose of oil, replace a portion of the oil so the olive oil doesn't overwhelm the flavor.

11. Broccoli and Cauliflower

Cruciferous vegetables contain vitamins, fiber, and disease-fighting phytochemicals. Too bad everyone isn't in love with the "little trees" broccoli and cauliflower. Luckily, you can utilize these vegetables in interesting ways to add a boost to your favorite dishes.

Steamed broccoli makes a delicious pesto,and is a great addition to potato soup.

Cauliflower is especially versatile and can substitute for rice, pizza crust, and is undetectable when added to mashed potatoes.

12. Avocado

Avocado is a versatile fruit full of heart-healthy fat. Even if you are not an avocado fanatic, you can incorporate it into your diet in surprising ways, often replacing unhealthy saturated fat. Avocados make surprisingly good smoothies that often taste more like milkshakes. You can incorporate avocado into your baking and decrease the fat by up to 40%. Incorporating avocado into your diet can also be as easy as using mashed, smooth avocado in place of mayo on sandwiches.

How do you like to add nutrients to your favorite dishes? Please share in comments!

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This article is from Laurel Randolph of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Habits That Are Quietly Making You Fat (and Have Nothing to Do With Eating)

Mikey Rox — Thu, 09 Oct 2014 15:00:03 +0000

Can't figure out why you're packing on the pounds lately? It may not be related to food at all. In fact, some of your habits may be contributing to the spike on the scale. (See also: 7 Killer Ways to Actually Lose Weight)

Find out if you're guilty of these seven habits that are quietly making you fat, and then take steps to correct them.

1. Sitting at Your Desk

It's no secret that a sedentary lifestyle — also known as the "Sitting Disease" — can lead to a whole host of problems (the least of which is a few extra pounds, by the way), but those problems are amplified if you're sitting around just as much at work as you are at home.

WebMD reports that "long periods of physical inactivity raise your risk of developing heart disease, diabetes, cancer, and obesity." There are small gradual changes you can make, however, that will get you up and moving again. For starters, get up from your desk and walk around, stretch, or move for a period of at least five minutes. Need motivation? Instead of sending an email to Bill in accounting, take a stroll to his office to speak to him in person. (See also: 6 Simple Ways to Get More Exercise Without Working Out)

2. Not Getting a Good Night's Sleep

There's plenty of science that points to a correlation between sleep deprivation and weight gain — there are hormones and other factors involved — but we don't have to get complicated to understand that not getting enough shut-eye is hurting your waistline. The bottom line is that sleep deprivation is a vicious cycle that is facilitated by and also results in poor eating habits (like too many cups of coffee or a sugar boost to get you through the day) that lead to feelings of sluggishness that make you want to skip the gym which increases the likelihood that you'll continue to eat poorly once you get home… and so on. Of course, when it's time to go to bed, you're too wound up to sleep — and so the cycle continues.

Work on developing better sleep habits, and it'll be that much easier to develop better diet and exercise habits.

3. Poor Posture, Even If It's an Illusion

You're not actually gaining weight if you have poor posture — you could be healthy and active and fit — but if you're a sloucher, you're making those couple extra pounds look like several extra pounds. To combat this problem and ultimately look slimmer, be conscious of how you're sitting and standing so you can work on your posture.

4. Riding Instead of Walking (or Climbing)

Do you always take the escalator when there's a staircase right beside it? Do you ride the elevator up one or two floors when you could walk? Are you hopping cabs to go a few blocks?

If these scenarios sound like you, you're missing out on crucial exercise opportunities that may seem small individually but will add up over time and potentially result in weight loss. If you want to lose more weight, you need to get moving more often. Plus, if you do it throughout the day with small steps at a time, you won't have to beat yourself up at the gym — which also can lead to discouragement and eventually avoidance of exercise altogether.

5. Taking Certain Kinds of Medication

Some of the medications you're taking may be contributing to your weight gain, so it's important to discuss this with your doctor if you've noticed a change. Ideally, these side effects should be discussed in advance of the prescription so you're informed, but if you've been on a particular medication for a while that you think is the culprit, schedule an appointment to get the situation under control.

6. Changing Into Sweats/Pajamas as Soon as You Get Home

We're all guilty of this from time to time — and it's not completely terrible if it's every once in a while — but if this is a regular habit of yours, you need to nip it in the bud right now.

This is more a psychological issue than anything else, because when you change into your pajamas as soon as you get home, you automatically enter a mindset that you're not doing anything for the rest of the day or night. This leads to hours on the couch, binge watching television, and probably stuffing your face with junk food out of pure boredom. To curb this habit, add more hobbies and activities to your life that'll keep you busy and moving. Don't cop out with the ol' "I don't have time" routine either; if you've got time to stare at the tube for multiple hours on end, you've got time to do something more productive. It's just a matter of your willingness. (See also: 25 Fun, Frugal Things to Do Tonight Besides Watch TV)

7. Putting Off Exercise

And finally, the top habit that is quietly making you fat — in my opinion anyway.

It's very easy to find a million other lazy things to do than get your butt up and burning calories. Trust me, I was a victim of that mentality for a long time. I understand how hard it is to get out of that rut. Nonetheless, it's important for you to help yourself get healthy. Nobody else can do it for you, and you owe it to yourself anyway. Instead of brushing off the opportunity to get active next time — even if it's just for a few minutes — take advantage of it. I promise that afterward your body and your mind will feel better, and hopefully it will be the beginning of a more positive, healthier you.

Do you have other habits to offer that are quietly making us fat? Please share in comments!

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This article is from Mikey Rox of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

How to Fight Off Every Cause of Bad Breath

Mikey Rox — Wed, 24 Sep 2014 11:00:05 +0000

There are few things more off-putting than being in close proximity to someone with chronic bad breath. We've all been there before, and we all hope that we're not the ones on the offending end. WebMD describes bad breath as the result of poor dental habits, and points out that it may be a sign of other health problems. (See also: 11 Surprising Benefits Of: Chewing Gum)

So how do you fight this embarrassing condition? Take a look at several ways to breathe easier and more pleasant by using what's in your arsenal to battle those bad-breath bullies.

1. Take Good Care of Your Mouth

One major cause of bad breath comes from the food we eat. Food particles can stay in your mouth and promote bacterial growth. But there's also a pesky problem of food with strong odors (like onions and garlic) being digested, absorbed into the bloodstream, carried to your lungs, and released through your mouth as a malicious odor. Brush your teeth and your tongue twice a day with fluoride toothpaste, floss regularly, replace your toothbrush every two to three months, and thoroughly clean dentures each morning if you have them.

2. Rinse After Eating and Drinking

If you don't have a toothbrush handy at all times (although you might want to think about keeping one at work at the very least), it's wise to rinse after eating and drinking, so you can flush out the food particles and reduce the opportunity for bad breath to gestate. Personally, I do this after every meal; I'm not a big fan of leftovers sticking around my mouth for too long. As a result, I'm kissably fresh all day long.

3. Visit the Dentist Regularly

Your bad breath may be a result of periodontal disease, dry mouth, or other problems that your dentist can diagnose and treat when you visit at least twice yearly for a checkup and cleaning.

4. Cut Back on Coffee and Alcohol

"Coffee and alcohol are both responsible for causing a decrease in salivary flow," says celebrity cosmetic dentist Dr. Joseph Banker. While it may be extreme to stop drinking these beverages altogether, you may want to cut back considerably if you're battling bad breath. Saliva helps keep your mouth from getting dry and removes food particles, both of which are catalysts for bad breath.

5. Stop Smoking or Chewing Tobacco

Easier said than done, I know. But kicking the habit is one giant leap toward fresher breath — and a longer life. According to Oral-B, bad breath is an early sign of oral cancer. "Smoking is more than just a cause of bad breath — it significantly raises your risk of developing oral cancer, which includes cancer of the mouth, throat, salivary glands, tongue or lip." But you already knew that.

6. Drink More Water

Water is the best thing for your body that you can drink, and it also can combat bad breath by keeping your whistle wet. Water helps keep your mouth moist, which is a good start since dry mouth can lead to bad breath. Another benefit to drinking more water than other beverages is that you'll allow fewer bad-breath-causing agents into your body, like you would from coffee or soda. Need more convincing? Water helps produce "plenty of saliva because it helps clean your mouth; it's naturally antibacterial, and it washes away food particles." On another note, "chewing gum (preferably sugarless) or sucking on candy (preferably sugarless) also stimulates the production of saliva, which helps wash away food particles and bacteria. Gums and mints containing xylitol are best," advises WebMD.

7. Eat More Yogurt

"Japanese investigators in a 2005 study found that yogurt, because of its probiotics, helped fight bad breath by reducing levels of hydrogen sulfide, a leading cause of bad breath," says Faina Dendze, a spokesperson for Maia Greek Yogurt. Twenty-four volunteers participated in this study, and 80% experienced a reduction in bad breath, which was attributed to eating sugarless yogurt over a period of two weeks. The study also found that levels of plaque and gingivitis were also lower among yogurt eaters.

8. Eat Less Meat (and Possibly More Carbs)

It's not entirely hard to believe that meat is a bad-breath culprit; it's so easy for those particles to get stuck in your mouth. And unfortunately, you may have to cut back on your carnivorous ways if you want better-smelling breath. "High-protein and low-carb diets, while a possible boon to your waist size, aren't great for your breath. Eating fewer than 100 grams of carbohydrates a day triggers a condition known as ketosis, a metabolic state that causes your body to burn fat instead of sugar. Ketosis is notorious for causing bad breath."

9. Try Natural, Herbal Remedies

Green tea helps your breath stay fresh because of its antibacterial compounds that naturally fight germs. Add a cinnamon stick to pack even more punch since cinnamon is ripe with essential oils to fight bad breath. You also can go the fresh herb route by chewing on the like of mint, parsley, cilantro, and dill, which themselves offer only a temporary solution while the high levels of chlorophyll in the herbs can provide longer lasting relief.

10. Keep a Log of the Foods You Eat

Keep a diary of the food you eat and bring it to the dentist so she can provide expert advice on the major bad breath culprits. The medications you're taking (if any) may also be contributors, so it's best to bring a list of those as well.

Do you have other ways to get prevent or eliminate bad breath? Let me know in the comments below.

This article is from Mikey Rox of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Thinking of Going on a Diet? Here's How to Figure Out Which One Is Right for You

Megan Brame — Tue, 09 Sep 2014 09:00:05 +0000

Most Americans at one point or another have attempted to go on a diet. Whether it be to detox the system, or to lose a few pounds, there are a plethora of diets out there, so the question always becomes: Which to choose? (See also: If You're Eating These 6 Things, Your "Diet" Is Doing Nothing)

While we each have our favorites and may have strong opinions about others, here is my list of the most popular diets, and what they can (and cannot!) do for you.

Low Carb/Atkins/South Beach

Best for: Quick fixers, Diabetics.

Probably one of the best known and most controversial diets, Atkins is based on the idea of a severely limited carbohydrate diet. The diet has three phases with varying levels of restrictions. For some, the results are impressive at the beginning, due to the strict diet restrictions, but dieters may find that the weight bounces back once more carbs are introduced back into the diet. South Beach Diet is a similar program, with more emphasis on watching saturated fats and allowing starchy vegetables. Low carbohydrate lifestyles are also ideal for diabetics, as the lifestyle often requires a drastic sugar reduction, as well.

Master Cleanse/Detoxes

Best for: Those who want a reset.

Severe detox diets like the Master Cleanse often require a near-complete removal of solid foods from a diet for a period of time. The theory behind these cleanses is that you will be able to "reset" your body and remove built up toxins from the system. These are meant to be a temporary solution, because they are so drastic, and not a lifestyle, so if you decide to do a cleanse, make sure you have a plan for after the cleanse.

Low Calorie

Best for: Those with good self-discipline, those in it for the long haul.

Arguably the best known way to lose weight, cutting calories can be very effective. Popular diets like Jenny Craig and Weight Watchers have similar tenets, with points being used instead of straight calories, although their outcomes are essentially the same. Now that there are numerous apps, like SparkPeople, MyFitnessPal, My Plate, and countless others, cutting calories has never been easier.

Living a low-calorie lifestyle can also help you learn about food consumption and nutrients, as you begin to read more labels and account for what you're putting into your body. Keep in mind that low-calorie may not be a fast way to lose weight, and you should never go below a healthy caloric level for your body. Try using calculators like "If it fits your macros" and TDEE to find the best range for your body and lifestyle.

Vegetarian/Vegan

Best for: Those with open-minded families.

If you're interested in trying a vegetarian or vegan lifestyle for health or moral reasons, consider the rest of your family before making the leap. While incorporating more vegetables and legumes is a great addition to any diet, restricting meat consumption can throw a kink into family dinners. If you've got a supportive family, though, a vegetarian lifestyle is a great choice for adding more essential nutrients and vitamins. But if the thought of giving up protein scares you, keep in mind that there are varying levels of vegetarianism (including those who consume eggs and fish), and many legumes contain sufficient levels of protein, too.

Gluten Free

Best for: Those with Celiac Disease.

Gluten-free has become a popular diet in the last few years. The gluten-free lifestyle involves removal of most-to-all gluten in your life. However, if you choose this diet for weight loss instead of for health-reasons, keep in mind that "gluten-free" options are not always the healthiest choice available, either. Gluten-free breads and foods will contain additional additives and ingredients to produce the same results that gluten would, so binging on gluten-free cupcakes won't help you lose weight any easier.

Nutrisystem/Subscription Meal Services

Best for: Those who can't cook well or want everything taken care of.

I first learned of Nutrisystem in college, when a roommate decided that it would be easier for her to begin a Nutrisystem diet than to budget time for meal preparation. (Coincidentally, she is now a clean living and diet guru.) The theory behind subscription meal services is that everything is taken care of for you, meal-wise. You pay for a certain number of meals, which are pre-packaged and delivered to your door. These meals are carefully calculated to offer a decent amount of daily needs, while still maintaining enough of a caloric deficit to induce weight loss. My roommate would complain of boredom when it came to the meals, however, and she did have some sodium level spikes due to the preservatives, so make sure the subscription service has enough options for your lifestyle. If you prefer something a little less constricting, services like Blue Apron that deliver unprepared meals and recipes that are great to use as a sporadic meal here and there, rather than an entire diet.

Paleo

Best for: Clean lifestyle enthusiasts.

The theory behind Paleo diets are fairly simple: If our ancestors didn't eat it, you don't need to, either. Paleo has some low carb/Atkins tenets, but it's much more restrictive on the additives you can and cannot have (things like Splenda or any other unnatural additive are not allowed on Paleo, while they are allowed on Atkins). You may also notice fans of Crossfit are also Paleo-enthusiasts, as they both promote clean living.

What diet has been successful (or unsuccessful) for you? Please share in comments!

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This article is from Megan Brame of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Ways Losing Weight Will Make You Richer

Mikey Rox — Mon, 11 Aug 2014 13:07:23 +0000

Whether it's because your doctor recommends that you shed a few pounds, or you're just feeling a bit pudgy, there are many benefits of losing weight. The health benefits of weight loss are oft-discussed, including everything from reducing the risk of conditions like diabetes and heart disease, to increasing energy. (See also: 7 Killer Ways to Really, Actually Lose Weight)

But what about about the financial benefits?

1. You'll Reduce Your Grocery Budget

If the cost of groceries is getting out of hand, losing weight might save your budget. Dropping a few pounds requires changing your eating habits — consequently, you'll need to adjust what you buy each week. You'll have to skip the cookies, ice cream, soda, and other junk foods that add pounds to your waistline and drive up your grocery bill. When you focus on healthy alternatives and ditch the junk, you'll eat less and you'll spend less.

2. You'll Spend Less on Lunch

Not only will your grocery budget improve, you'll also spend less on lunch. The average American eats out for lunch twice a week and spends $10 on each trip, which is nearly $1,000 a year just on lunchtime meals. And unfortunately, we don't always choose healthy options — just look at the drive thru line at any fast food restaurant between 11 a.m. and 1 p.m. Naturally, losing weight means waving goodbye to regular fast food trips; and when you ditch fast food and start brown-bagging your lunch, that's more money in your pocket.

3. You'll Schedule Fewer Doctor Visits

Fact: Reducing your body weight by 10% can reduce your expected lifetime medical care costs related to five weight-related illnesses by up to $5,300. A high-sugar diet suppresses the immune system, which makes you more susceptible to a variety of illnesses and can trigger more doctor visits. And since obesity and being overweight can cause health-related complications, you may have to undergo extra screenings and tests to diagnose conditions or visit specialists for liver problems, joint problems, or heart problems.

4. You'll Have More Job Opportunities

It's not fair or right, but weight discrimination is real, and being overweight can stall your career. It doesn't matter whether they have the skills, experience and education, overweight employees or applicants may be judged more harshly than their more fit counterparts.

"Many employers look at obese candidates and immediately think, 'this person failed in controlling their own health, how are they going to run a division?'" says Steve Siebold, author of Die Fat or Get Tough: 101 Differences in Thinking Between Fat People and Fit People.

Siebold also reports that some employers are concerned "obese people will be sick more often, which will result in lost productivity and higher healthcare costs."

5. You'll Earn a Higher Wage

Not only can losing weight increase your number of job opportunities, a healthy weight might help you snag a higher salary. According to data published by the U.S. Bureau of Labor Statistics, there is a wage penalty for being overweight. Heavier women earn on average about 6% less than thinner co-workers, and men earn 3% less on average than their thinner co-workers.

6. You'll Qualify for Cheaper Life Insurance Premiums

Life insurance can cover the cost of your funeral and burial, and provide your spouse or dependents with financial support after you're gone. But unfortunately, life insurance isn't cheap, and rates are based on a number of factors, such as your age, medical history, and weight. Being overweight or obese might not cause a life insurance company to reject your application, but you'll pay more for a policy — as much as 25% more than a standard rate. The logic is simple: Obese or overweight people have a higher risk of cardiovascular disease, diabetes, liver problems, and cancer. Their risk of dying early is greater than someone who maintains a healthy weight.

7. You'll Spend Less on Gas

No, really. The more weight in a car, the more fuel you'll use. Therefore, slimming down and maintaining a healthy weight equals lower fuel costs. In fact, fuel efficiency improves 2% for every 100 pounds shed from a vehicle, according to the U.S. Environmental Protection Agency. If you and your partner are both 50 pounds overweight — or if your entire household is overweight — losing weight as a team can stretch your gas and help you save at the pump.

Do you have another financial benefit of losing to share? Let me know in the comments below.

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This article is from Mikey Rox of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

You're Doing It Wrong: 6 Health and Fitness Rules That Have Changed

Ashley Marcin — Wed, 06 Aug 2014 11:00:03 +0000

Health. It's all-encompassing, and paying attention to the rules as they change with time is certainly smart if you want to live the best life possible. But since that can be a full time exercise routine itself, we've rounded up six recent guidelines for you to consider — and we'd love to hear what new health rules you're following these days.

1. Whole Foods, Not Vitamins

No, I don't mean the grocery chain, though they have a fair share of healthy, in-season produce. Instead of reaching for that bottle of expensive manufactured vitamins, you should consider filling your belly with nutrients at each meal and snack. So, put your hard-earned dollars toward your grocery bill next week and fill up on superfoods like kale, spinach, sweet potatoes, salmon, avocados, cauliflower, and more super good for you foods. (Related: Multivitamins Aren't as Good as You Think: Eat These Real Foods Instead)

2. Pyramid, Reimagined

Have you looked at the most recent iteration of the food pyramid? It looks vastly different from the one of our childhoods. The new focus is on variety with regard to diet and an emphasis on exercise. For a person eating 2,000 calories a day, this means 6 ounces of whole grains, 2.5 cups of vegetables, 2 cups of fruits, 3 cups of dairy, and 5.5 ounces of meat and/or beans. Adults should get at minimum 30 minutes of activity each day, with 60 to 90 minutes for weight management.

3. Cardio and Strength

In a perfect world, you should do both cardiovascular exercise and strength training. And the whole 10,000 steps a day is still the recommendation. Still, many of us favor our daily runs and walks over trips to the weight room when strength is possibly more important to our bodies — bones and muscles — as we age. The official Physical Activity Guidelines for American adults aren't specific, but they do include muscle work, which should be performed at levels at which each repetition is difficult to complete without help. It's smart to start with a trainer or at very least have a spotter on hand.

4. Proactive Versus Reactive

It can surely feel like a boasting point to cite how long it's been since your last appointment. However, if you feel any regular aches and pains or it's been over a year since your last physical, get yourself to the doctor. You may even save money in the long run if, say, you just need antibiotics to fight a persistent bug versus a hospital stay if that same sickness transforms into full-blown pneumonia. (Related: Is Your Doctor Helping or Hurting You?)

5. Fiber Feast

It's tempting to get caught up in the juice craze. And, truthfully, cold pressed juice does contain a lot of vitamins and minerals essential to body functions. Thing is, if you continually skip the fiber that is naturally contained within these fruits and vegetables, you're only getting partial benefits. So, sip smoothies from time to time to get the whole picture for optimal health. Your colon will thank you. (Related: 2 Juices That Are Surprisingly Bad For You and 5 To Drink Instead)

6. Chemical Cleanse

We too often focus on detoxes as they relate to food and drink. If you're still maintaining your home, body, and clothing with conventional soaps and cleaners, put yourself on a chemical cleanse to avoid over-exposure to ingredients you can't even pronounce. Here are 5 DIY Laundry Detergents, All Natural Sunblocks, Friendly Bug Repellents, and 5 Green All Purpose Cleaners that work wonders without the bad stuff (and they may even save you money).

Any other new rules you're following? Please share in comments!

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This article is from Ashley Marcin of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Health Foods That Are Actually Making You Fatter

Brittany Lyte — Wed, 30 Jul 2014 11:00:03 +0000

Sometimes we think we're doing our bodies good when we're actually not. Misleading marketing or the temptation to over-eat foods that are nutritious when — and only when — consumed in moderation are the most common culprits. (See also: Is "Health Food" Worse for You Than "Junk Food"?)

But you're in luck, because we're here to help with our list of 10 foods commonly consumed in the name of health, but may actually be destroying it. So read on! Your waistline will thank us.

1. Fruit Juice

Next time you pour yourself a big glass of juice, think about this: a 16-ounce bottle of orange or apple juice has the same amount of carbs as five slices of bread. That's because many juice brands contain more flavored sugar water than actual fruit juice. Some leading juice brands don't contain any fruit. Zip.

Needless to say, you're much better off eating your daily servings of fruit than trying to drink them. Otherwise, you might as well wash down that healthy breakfast with a can of soda.

2. Protein Bars With Ridiculously High Sugar Content

Rule of thumb: Read the nutrition label before you take a bite. This goes for most foods, but especially protein bars. A quick look at the label will help you determine whether your health-food bar isn't really just a candy bar in a deceiving package. That's because, unless it's organic, many protein bars are full of artificial, filler ingredients and sky-high sugar content.

Opt for bars by Kind, Larabar, and Quest if you want real, healthful ingredients.

3. Fruit and Nut Mix

A handful is about all you get in a serving of fruit and nut mix. But the stuff is so good that in a single sitting we're apt to eat much, much more. The main ingredients aren't exactly optimal, either. Dried fruit is packed with up to eight times more calories as fresh fruit. That's because dried fruit is dehydrated, more dense, and sometimes coated in added sugar. Fresh grapes, for example, have 60 calories per cup while raisins have 430. And, yes, nuts are a great source of protein — but they're also fatty.

Try opting for a fruit and nut bar instead. This way you won't run the risk of accidentally chowing down on four portions at a time.

4. Avocado

Avocados are packed with vitamins, minerals, and… lots of fats. Healthy fats, but fats nonetheless. In fact, about 85% of the total calories in an avocado come from fat. Now, before you give up on this delicious, green fruit, remember that avocados are extremely healthy — in moderation. But if you overindulge, you're likely to start packing on the pounds. Even healthy fats can cause weight gain when over-consumed.

5. Cereal

Even the so-called "healthy" breakfast cereals are loaded with sugar and refined carbs. A bowl of that in the morning will shoot your blood sugar level to high heaven. The only direction from there is down. You're bound to crash two to three hours later. And when you do, your body will be craving another shot of sugar and refined carbs. It's a vicious cycle that does no good for your overall health.

But that doesn't mean you should skip what's known as the most important meal of the day. Eggs, fruit, and oatmeal are all examples of healthful morning meal options that will keep you feeling fresh and alert without that mid-morning crash.

6. Commercial Salad Dressing

For those of you who are inclined to fix a salad that tastes more like the dressing than the actual salad, consider your attempts at healthy-eating to be officially backfired. The majority of dressings available at grocery stores are loaded with absolute crap ingredients like vegetable oils and high fructose corn syrup. No matter how many healthy veggies you've got mixed in there, with dressing like that, you're not doing your body any favors.

If you can't ditch or significantly reduce your consumption of store-bought dressings, it's about time you started making your own dressing from scratch. This way you'll know exactly what ingredients you're using to drown out your greens. (See also: 5 Best Homemade Salad Dressing Recipes)

7. Gluten-Free Junk Foods

A cookie's still a cookie — gluten-free or not. That's because the absence of gluten in a food product doesn't make it one lick healthier than it's gluten-friendly counterpart — though many consumers have been led to believe otherwise. The reason for the recent rise in popularity of gluten-free products is the surge in gluten allergy or gluten intolerance diagnosis. But there's absolutely no health benefit to jumping on the gluten-free bandwagon if you haven't been diagnosed with an allergy or intolerance yourself.

So don't forget that a gluten-free muffin contains just as much fat as a regular muffin. Unfortunately, there's no such thing as a healthy muffin. It's really just a repurposed slice of cake.

8. Tofu

Despite the vast nutritional benefits of this protein-packed alternative to red meat, there are a slew of tofu dishes that aren't exactly portraits of healthy eating. Tofu that's been prepared in a deep frier, for example, is merely a calorie-rich version of an otherwise low-fat, low-cal food. And beware of tofu that's been slathered with high-cal marinades or sauces. You wouldn't qualify a caramel apple as a health food, would you?

9. Veggie Burgers

Anything made of vegetables is healthy, right? Not necessarily. A veggie burger is still a burger, and can contain more than 1,000 calories when loaded with toppings and a bun.

The vegetables in these patties undergo a good deal of processing, a process that zaps much of the nutrients. And many veggie burgers based not in vegetables but processed soy, which lacks the fiber and omega-3's that make soy healthy in the first place. Studies show processed soy can also lead to hormonal imbalance.

Yes, veggie burgers can be healthy alternatives to hamburgers. You just need to know what to look for. Check the label for brands with fewer than 10 grams of protein. That's a pretty good indicator that the patties are based in vegetables rather than soy since soy-based veggie burgers typically contain more than 10 grams of protein.

10. Wraps

Beware of this sneaky bread alternative. Many of these sandwich wraps can pack as many as 300 calories all on their own — and that's before you add those meats and veggies. A typical wrap can be up to a foot long, and if you coat that entire canvas with mayonnaise and other spreads you're very likely doubling the number of condiment calories you'll consume than if you were to make a sandwich on two slices of bread. Plus, wraps are commonly made from refined grains, which don't give you the fiber you need for a healthy lunch.

Are you still eating any of these unhealthy "health" foods?

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This article is from Brittany Lyte of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

If You're Eating These 6 Things, Your "Diet" Is Doing Nothing

Amanda Meadows — Fri, 25 Jul 2014 15:00:05 +0000

Dieting is hard. But guess what? Bad dieting can require the same amount of stress and effort, and no positive result. (See also: 14 Dumb Things Holding You Back From Losing Weight)

If you're trying to lose weight, it's hard to know what foods to avoid. Sometimes we fall into the traps set by food marketers, or fall prey to our own sweet tooths. We're especially susceptible to foods that superficially "feel" healthy, but are actually working against our regimens. If you're eating these six things, your diet is for nothing.

"100-Calorie" Snacks

We know that chips, crackers and cookies are bad, but even those 100-calorie snack packs are unhealthy. Part of the problem is how they train you to think about calories. The wrong idea that "a calorie is a calorie" fuels the marketing of the seemingly innocuous packs, which cause an insulin spike that works against you by storing more fat.

What's more, research shows that consuming a package boasting low-calorie count actually makes us eat more. Thus, diet ruined.

Eat Instead: A small handful of unsalted nuts will give you the power to last between meals without the useless empty calories.

Meatless Frozen Foods

Veggie burgers, meatless chicken nuggets, and everything else marketed as healthy or eco-conscious alternatives to meat are still processed foods. Many frozen veggie foods are full of grains and genetically modified soy. Also, think of the carbs. Put a bun on that Boca Burger and now you have three times the carbohydrates!

Many processed veggie patties also have upwards of 400 mg of sodium, which can increase the risk of high blood pressure.

Eat Instead: Make your own veggie patties with as few ingredients as possible. Skew to tasty but nutritious foods like beets and black beans.

Flavored Yogurt

If you're eating yogurt that is not "plain" or "unsweetened," you are hurting your diet with unnecessary sugar and calories. The average flavored yogurt contains around 16 grams of sugar. Some yogurts have more sugar content than a Twinkie.

Yogurts that read "fat-free" could be worse, because additives like cornstarch (known on labels as "maltodextrin") provide extra carbohydrates.

Eat Instead: Buy plain yogurt and add fresh (not preserved or dried) fruit for flavor to get more nutrition, decrease sugar, and fight the fitness plateau.

White Flour

We've been lying to ourselves with our flour tortillas, wraps, flatbreads, and "gluten-free" pasta. It's all refined carbs, and sometimes those items are even more calorie and sugar dense than regular old Wonder bread.

The author of the book Wheat Belly, Dr. William Davis, goes so far as to suggest that grains are the root of problems such as gut flora imbalance and diabetes. Other doctors suggest to keep some of your favorite white flour items to a minimum and mostly eat more satisfying high-fiber carbs.

Eat Instead: Choose high-fiber carbohydrates that will make you fuller, longer, such as a plate of vegetables. If you're jonesing for a sandwich, go for a half- or open-faced sandwich using a high-fiber, sprouted grain bread.

Smoothies

Delicious smoothies. They can be great for you. But the ones we're drinking the most, the ones we order while on the go from places like Jamba Juice, are basically just sugar delivery systems. Let's be honest, we usually don't use them as full meal replacements as intended, and here's why: You experience a sugar spike, crash, and then two hours later you're starving again.What do you do? Reach for whatever is closest to you regardless of health value (which, let's face it, is probably pizza). (See also: You'll Be Surprised How Much Sugar These 10 Foods Have)

Eat Instead: Make smoothies for yourself at home without unhealthy ingredients like sugary fruit juices, excess dairy, or added sweeteners.

Dried Fruit

Dried fruit can be mor accessible than fresh fruit. However, it's also a lot easier to overeat, because it's addictively sweet. Dehydrating fruit makes it taste sweeter and makes each unit smaller than its fresh equivalent. This places dried fruit high on the glycemic index. For example, a cup of grapes is 60 calories, while a cup of raisins is 460.

Dried fruit is also harder to digest than fresh fruit, making your attempt to eat healthy for nothing.

Eat Instead: Default to fresh fruit because it's easier to reap the benefits of its nutrients. If you do eat dried fruit, measure out a small amount (⅛ cup) before eating and mix it with a handful of nuts such as raw almonds.

Can you think of anything else that's touted as healthy but is actually killing you diet?

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This article is from Amanda Meadows of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread: