eating habits

"13 Weight Loss Resolutions You Shouldn't Make" Review

Are your New Year’s resolutions already setting you up for failure? Check out these rewrites to set you up for weight loss success (from the MSN article “13 Weight Loss Resolutions You Shouldn't Make.”).

"I want to lose 20 pounds"


"Dropping 20 pounds is a great long-term goal, but dieters tend to fall off track when they have such a lofty resolution," says Amidor.

Revised resolution: Lose 1 pound per week
"Instead of taking on such a big task, focus on losing one pound a week by setting small diet and exercise goals," suggests Amidor. "For example, resolve to pick skim dairy over whole and pledge to work out 30 minutes, three times a week. You'll be surprised how small tweaks can result in major change."

Personal Trainer Wisdom: Big, drastic changes can be overwhelming and tiring. Test the effect of small changes 1 lb at a time. Also, don’t forget that losing 1-2 lbs per week is most sustainable. Not fast enough? It isn’t your biological choice. Time for acceptance. With this trend, do you really have 52-104 lbs to lose anyway? Most likely not. Be patient and do this right.

"I'm going to stop eating at restaurants"


“Nixing a night out with friends for the sake of your diet is no way to live,” says Amidor. “You'll only wind up frustrated and will be more likely to fall off the wagon.”

Revised resolution: Order smarter at restaurants
"Before dining out, have 10 almonds or an apple so you don't arrive ravenous, and then start with a small salad," suggests Amidor. In a 2004 study published in the Journal of the American Diet Association, Penn State researchers found that women who started a lunch with a salad consumed up to 12% fewer calories than those who skipped the first course. "Choose a light appetizer as your entree and have the bread basket removed," says Amidor.

Personal Trainer Wisdom: I don’t completely agree with this suggestion. I’ve seen many people build a first-course habit at all costs (this time a salad next time fried calamari). To minimize starvation, eat a small balanced meal (10 almonds AND an apple) 1-2 hours before dinner instead and stick to a mindful entrée at the restaurant.

"I'm going to weigh myself every morning"


"Daily weigh-ins are not an accurate gauge of progress," says Tanya Zuckerbrot, a registered dietitian based in New York City and founder of the F-Factor Diet. Water retention and hormones can mean as much as a two-pound swing in as little as a day. Plus, if your weight-loss plan involves strength training (and it should!), you may even gain weight from increased muscle weight while still losing fat and inches.

Revised resolution: Measure weight loss in inches, not pounds
“When you feel your pants getting looser as the weeks go by, you'll know you're slimming down,” says Zuckerbrot.

Personal Trainer Wisdom: While checking the scale may give you an overall indication of your weight loss trend, the minor day-to-day fluctuations may be caused by a number of the aforementioned factors. Don’t sacrifice your sanity and save the scale for a monthly check-in.

"I'm going to eat 900 calories a day until I lose the weight"


Sure, severely restricting your calorie intake will spur weight loss, but you'll gain it all back as soon as you start eating normally again (not to mention that starving yourself is dangerous). "This is often the attitude of yo-yo dieters, who go from a size four to a 12 and back again, seemingly overnight," says Amidor.

Revised resolution: Develop a healthy eating plan with an RD
If you're unsure how to lose weight the healthy way, consider making an appointment with a dietitian. "Many RDs now take insurance, so don't be afraid to ask if yours is accepted," says Amidor. The Academy of Nutrition and Dietetics has a registered dietitian referral service that allows you to search a database of practitioners across the nation.

Personal Trainer Wisdom: Repeat this mantra: “You don’t need to create a deficit to lose weight, you don’t need to create a deficit to lose weight, ….” Your body is an effective and efficient machine that operates optimally when fueled and repaired properly. Most commonly, the average (sedentary) person only needs 1300-1700 calories per day. Trust your body. When you live in line with your set metabolism for a given point, your body will lose the weight for you.

"I'm going to cut calories by skipping breakfast"


Research shows that foregoing a morning meal will put you on the fast track to weight gain, not a loss. In a study published in the European Journal of Neuroscience, for example, participants who skipped breakfast were hungrier and more likely to indulge in fattening foods later in the day.

Revised resolution: Eat a protein-packed breakfast every morning
“Eating a filling breakfast lessens the chances of bingeing on junk later in the day,” says Zuckerbrot. "Pair lean proteins with high fiber, complex carbs….to keep hunger at bay and ward off craving all day long."

Personal Trainer Wisdom: Eat a protein-packed ________ is soooooooo 2005. You’re better than this! My revised resolution: Eat a nutrient-packed breakfast of vitamins, fiber, fat, and protein every morning.

"I'm going to get more exercise"


"This resolution isn't specific enough to be successful," says Jim White, a personal trainer and registered dietitian in Virginia Beach, Va.

Revised resolution: Commit to a set number of weekly workouts
Fitness newbies should start with one weekly workout that combines cardio and weight training, like a body sculpting class or a session with a trainer. After three weeks, build up to two weekly workouts, and over time aim for five workouts a week. Progressing slowly wards off injury and excessive soreness that may prevent or deter you from sticking to your exercise program.

Personal Trainer Wisdom: The more general your approach the more general your results. Create a business plan for your fitness. What is your mission? What results do you expect? What do you need to do? What do you want to do? What progression is realistic for you?

"I'm going to the gym for two hours every day"


“Working out two hours a day is not only boring, but it can also cause injury in newbies who aren't used to being physically active,” warns White.

Revised resolution: Do efficient workouts
“Trade in long sweat sessions for high intensity, 30-minute interval workouts—you won't burn out as quickly and you'll actually torch more calories than doing long, drawn-out workouts," says White. Plus, researchers from the University of Western Australia found that interval training helps suppress post-workout appetite, further accelerating weight loss.

Personal Trainer Wisdom: In our society, we have latched on to the idea that everything should be scheduled for an hour. Have you ever wondered why? You might be surprised by what you achieve in half of the time (especially when you plan and move with intent).

Photo Credit:
MSN.com–Should adding this breakfast to your daily routine be part of your daily routine?

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article "13 Weight Loss Resolutions You Shouldn't Make" on MSN.com.
"13 Weight Loss Resolutions You Shouldn't Make" Review
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3 Reasons Why What You’re Eating is NOT Healthy (Even Though You Think So)

You think what you’re eating is healthy…but is that really true? Here are 3 reasons why you may be eating a fictitious life at a restaurant or home.

1. It has rice…and probably a lot of it!


Personal Trainer Wisdom: Recently, I was trying to trick my father into veganism. It didn’t take long before he commented, “I don’t think there’s meat on this menu, buddy” at Native Foods Café. Not surprisingly, he ordered the Southwestern Burger…which, admittedly, was full of flavor even though it didn’t contain an ounce of animal. Determined to order something more plant-based (or forward if you’re trendy), I scoured the menu for awhile. To my disappointment, I was left with few options. While looking around, I could see the glee on people’s faces while they enjoyed what they thought was a health-conscious choice. I also saw many dishes packed with rice and very little vegetables. Yes, these dishes are healthier options compared to a Big Mac, I will argue that they are from healthy though. In fact, this menu (if you’re not mindful) could still send you into the land of diabetes just as easily as your typical junk food. Let’s be honest; rice is a refined, simple carb that spikes your blood sugar levels and effects your weight loss. Even if you choose wild rice (a whole grain option) you still shouldn’t exceed more than 25% of your plate (for some of the same reasons). Be realistic about this choice and enjoy it for it is…still an indulgence of sorts. Otherwise, cut out the simple carb blast for more veggies.

2. It has yogurt…Mama needs her protein and probiotics!


Personal Trainer Wisdom: Dairy is delicious. Okay,…now that we’ve gotten passed that let’s talk what it really is-An inflammatory punch of growth hormone liquid from a local animal that you don’t even know (shame on you…at least learn his or her name!). I apologize for the sensationalism. Let’s be realistic though. If you’re choosing the most nutrient-dense foods, aren’t there less caloric and processed foods that provide protein and calcium, too? Of course, there is! Dark leafy greens, etc., etc. “But, I need probiotics!!!!” You sure do! Yogurt is basically fermented milk, and you can enjoy a lot of the same benefits by eating other fermented products like kimchi.

3. It has oil….just like the Mediterranean Diet!


Personal Trainer Wisdom: I consider oil a silent weight loss killer. It can undermine all of your efforts to eat healthy with a plant-based focus. Most restaurants drown their veggie offerings with oil to offer the rich taste you and I enjoy. Don’t forget that oil is highly processed and strips down any nutritional benefits that you hope to gain (think phytonutrients and the “good” fat). Since most of the calories in oil come from fat, you may also be eating a dish fattier than the ribeye you’re giving up too. Any oil (including your “heart healthy” extra virgin olive oil) basically transforms a 100 calorie dish into a 300-400 punch. Is it worth it when you would rather save those calories for an Old Fashioned cocktail or dessert? That’s up to you. Just because it’s a veggie dish, though, don’t always think it’s healthy.

Photo Credit:
Eat This Much.com–Is this plate really healthy?

Article Credit:

Author: Michael Moody Fitness
3 Reasons Why What You’re Eating is NOT Healthy (Even Though You Think So)
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“10 Mistakes You're Making Every Time You Think About Starting A Diet" Review

Although most of my personal training clients look past this type of article, it provides the real answer to sustainable weight loss. If you’ve been jumping from diet to diet or struggling with losing weight, maybe it’s time to open yourself to the real reasons why. I’ve carved out the top 5 reasons from the MSN article “10 Mistakes You're Making Every Time You Think About Starting A Diet.”

1. BLACK-AND-WHITE THINKING


Black-and-white thinking is probably the most common mistake I see among people who struggle with their weight. This mindset creates an all-or-nothing cycle that pushes you toward failure as soon as one single thing goes wrong. You step on the scale after a particularly austere week of sticking to your plan and discover you didn't lose an ounce—"That's it, I just can't lose any weight." But you can.

Black-and-white thinking is the mindset of habitual dieters because they constantly see themselves as being either on a diet—restricting themselves from foods they love—or off the diet—eating "forbidden foods" with relish. When you think in black and white, you get angry and tell yourself you screwed up royally (again). You're deflated and beating yourself up. You see losing weight as an impossible task and may even abandon your plan right then and there. You end up wallowing away the rest of the day with your head in the refrigerator and worrying what you're going to see when you find the nerve to step on the scale.

People who live in black-and-white thinking fail to consider that there are choices between all or nothing. They have a difficult time getting back on track when deviation happens. They view their day as ruined instead of accepting that one decision was just one mistake and it's time to forget about it and move forward. When repeated over time, this kind of thinking creates a consistent barrier to success.

Personal Trainer Wisdom: My all-or-nothing personal training clients always achieve the highest levels of weight loss success in the shortest amount of time….and eventually gain the weight back every time. Unfortunately, black-and-white thinking overlooks what’s emotionally, mentally, and physically best for you. With this being said, a non-adaptable drastic change will only lead to short term results.

2. OVERGENERALIZATION


People with this mindset see a single negative event as a never-ending pattern of defeat. It's the continuation of black-and-white thinking—a small misstep is turned into a blown-out-of-proportion event.

"Not only did I order the wrong thing," you tell yourself, "but it happens every single time I go out for breakfast. What's wrong with me? Eating out is just not possible for me." You work yourself into such a tizzy over it, you start to question your self-worth: "I'll never get to where I want to be." You abandon your diet, thinking, "What's the point?" until the next time you muster up the courage to start dieting again. Overgeneralization is a sure way to mentally talk yourself into failure.

Personal Trainer Wisdom: Quit being so dramatic! It isn’t entirely your fault though. You’re surrounded by negativity in the news, film, and family parties, and it rubs off on you. It’s no wonder every little thing that goes wrong seems to compound on itself! If you really break down the stream of life (and your thoughts), you’ll see that more things end up better than worse (we just tend to overlook these little successes). Accept the imperfections of life and be mindful of your emotional reaction to the small challenges along the way. All of us make mistakes. Accept that and continue to identify these patterns before they become more destructive.

3. MENTAL FILTERING


You've lost 15 pounds, and people are noticing. Your officemates are smothering you with compliments: "You look great!" "That new outfit really shows off your slimmer figure." Then you meet your mother for lunch, and she says, "You're looking tired. I thought you were working on losing weight and improving your health. How's that going?"

Forget the 20 compliments you heard that morning. All you can think about is the fact that your mother hasn't noticed what the people in your office are seeing. This is mental filtering. You pick out a single negative detail and dwell on it exclusively, to the point where it darkens your vision of reality. You mope through lunch, all the while feeling self-conscious about the way you look. Your mind is not on the compliments or your lunch. It's on your weight, as you mindlessly eat your way through the breadbasket.

In reality, perhaps your mother really did think you looked tired because she's worried that you're working too hard and not getting enough sleep. Maybe she didn't notice your weight loss because she's concerned about the strained look on your face. On the outside chance she ignored your improved figure out of a little jealousy, one left-out compliment should not negate the multitude of encouragement you heard all morning.

Personal Trainer Wisdom: It’s easy to obsess over any criticism in your efforts (or obsession) to be perfect. If you find yourself emotionally reacting to a comment, ask the person to clarify (to understand his or her intent) and/or personally write a list of reasons why the statement is untrue.

4. DISQUALIFYING THE POSITIVE


Let's get back to those compliments from your coworkers. When you disqualify the positive, it means you're just not buying it. You think what your coworkers are telling you is not really true—they are just saying it to be nice. You think, "I'm still overweight, and they know it."

Some people who are overweight have such a poor self-image that they can't see themselves in anything but the negative. If you struggle with your self-worth, this cognitive distortion could be a major contributor to your negative thinking pattern. You may have trouble viewing yourself in anything but a negative vision, so when someone does pay you a compliment, you immediately dismiss it as untrue. You discount positive experiences by telling yourself that they "don't count." You put yourself in a mind rut so deep you live in a negative shadow that is contradictory to your everyday experiences. When people feel bad about themselves, they make bad food choices.

Personal Trainer Wisdom: My personal training clients, as well as myself, have been guilty of these disqualifying reactions. I flipped the switch by celebrating every positive response with genuine appreciation. I wouldn’t be truthful if I said it was easy at first. Ultimately, you need to reinforce positive messages WITHIN you before you accept positive messages OUTSIDE of you. Surround yourself with brainwashing quotes on your mirror, phone, and wall to reinforce a new, open mindset.

5. JUMPING TO CONCLUSIONS


An attractively dressed woman stares at you at the grocery store, and you think, "Why is she looking at me that way? I must look horrible." That's jumping to a conclusion. This mindset constantly interprets every experience as a negative without any evidence to support the conclusion. There are no facts, no fact-checking. You constantly make assumptions about yourself: "She's staring at me because she thinks I'm a slob," even if it's more likely that she's staring at you because she thinks she recognizes you from somewhere and can't put her finger on it.

People who jump to conclusions don't see themselves as others see them. They think others see them as they see themselves—and for those lacking confidence about their appearance, it is not in a flattering way.

When you're in this mindset, you can jump to conclusions about anything, without any evidence whatsoever—"Why is he staring at my double chin while he's talking to me?" when he's actually looking you in the eye. Worse yet, you tend to play fortune teller, anticipating that something or an event will turn out badly, thereby helping to make it a foregone conclusion: "I just know I'm going to eat too much and all the wrong stuff at the party tonight."

Personal Trainer Wisdom: Be aware of your mindset and the underlying influences on your behavior and perspective. Are you looking for the worst or negative in people and your environment? What negative filter are you viewing the world? Is it self-imposed? Although personal trainers will sell the physical side, the real change for sustainable weight loss is a result of your emotional and mental rewiring efforts. It’s time to change your mind and redefine your interaction with the world and the way you perceive yourself.

Photo Credit:
Prevention.com–What messages are you hearing while trying to lose weight?

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article "10 Mistakes You're Making Every Time You Think About Starting A Diet" on MSN.com (Prevention).
"10 Mistakes You're Making Every Time You Think About Starting A Diet" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"The Most Important Thing to Look for on a Nutrition Label Isn't Calories, According to a Dietitian?" Review

If you still believe in the “Calories In/Calories Out” theory (and you’re still not losing weight), you’ll want to read these reasons why you should rethink your approach (from the Business Insider article "The Most Important Thing to Look for on a Nutrition Label Isn't Calories, According to a Dietitian?").

In glaring black-and-white block letters on the side of your favorite cereal, they vie for your attention — calories. Yet while they're the most prominent part of a nutrition label, calories don't tell the full story.

That's according to registered dietitian and nutritionist Nichola Whitehead, who says the most important thing to look for on a nutrition label is not the calories, but rather the ingredients.< br>
"It's what you're putting into your body that counts," says Whitehead.

While calories can provide a very rough estimate of how healthy something might be, they leave out a number of important factors. Calories don't tell you, for example, how satiated or full something is going to make you feel, how beneficial it is for your digestion, or whether it contains the vitamins and minerals you need for healthy skin, hair, and nails.

This guidance can be applied to whole meals as well as processed foods.

Take the following two breakfasts as an example. Meal one consists of a piece of wheat toast with butter, a couple scrambled eggs, and a coffee. Meal two includes a bowl of frosted cereal in low-fat milk, a glass of orange juice, and a coffee. Both meals have almost exactly the same number of calories.

While they tally up identically as far as their calories are concerned, the two plans are far from equal.

The cereal and juice meal is based around sugar and refined carbohydrates, which the body breaks down quickly, creating a constant need to refuel with caffeine or a snack. The eggs and wheat toast meal, on the other hand, is what Whitehead would call "balanced" — it contains the right mix of proteins and complex carbohydrates that your body needs to be properly fueled in the long term.

Because they score high on something nutritionists refer to as the glycemic index, essentially a measure of how a food will impact your blood sugar levels, foods like processed cereals, white bread, and white rice fall into a category known as "empty calories." Foods like this will "give you a rapid amount of sugar, but you’re going to feel hungry shortly afterwards," says Whitehead.

This is where ingredients play a key role in sizing up the content of what you're eating. When you see things like sugar, corn syrup, fructose, or white flour listed as the first ingredients on a food, that can be a good indicator that it's not going to keep you full or energized in the long term. Instead, look for things like whole grains, lean proteins (chickpeas, beans, or chicken breast), and vegetables.

"It's what kinds of foods you eat that matters when it comes to how healthy your body is, how satiated you’re feeling, and how much energy you’ve got," says Whitehead. "Calories are just a tool."

Personal Trainer Wisdom: “A caloric reduction in your diet will automatically result in weight loss” is the biggest weight loss myth that still resonates in the minds of my personal training clients. I don’t blame them. Less food intake, the more weight loss. In some cases this is true. For instance, if you typically consume 3000 calories per day and cut out 500 calories, this dramatic drop may result in weight loss… initially. There will be a point, just like it has for my personal training clients over the last 12 years, when that will stop, though.

Your body is a very complicated, efficient piece of art that depends on a base of dietary fuel. While you can function on a filler-food diet, it doesn’t change the body’s nutrient-dense requirements. What happens when you don’t choose nutrient-dense foods? Secondary systems will be recruited by your core system to compensate for this deficit. You may continue to release the hunger hormone, ghrelin, until it receives what it needs. Your body may also slow down your metabolism to preserve what it has received and/or minimize the stress to itself.

On the flipside, you most likely will be increasing your blood sugar levels with an onslaught of refined (simple) carbs and increasing the amount of inflammation in your body, too…2 important factors that will also affect your ability to lose weight.

Furthermore, as the article describes above, the combination of calories play a pivotal role in digestion and absorption. What does this mean for you? Any diet that requires a single food as a meal, solely on liquid (unless it is a smoothie), fasting, and an abundance of inflammatory foods/drinks (dairy, grains, processed foods, refined sugars, red meat, and alcohol), may stop your weight loss, increase your weight, and compromise your health.

Photo Credit:
NetDoctor.com –Should we consider a bigger picture when reading a nutrition label?

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article "The Most Important Thing to Look for on a Nutrition Label Isn't Calories, According to a Dietitian?" on MSN.com.
"The Most Important Thing to Look for on a Nutrition Label Isn't Calories, According to a Dietitian?" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"Best and Worst Meals for Diabetes-Savvy Dining" Review

Are you prediabetic or diabetic and attempting to lose weight? Here are 3 examples that you can keep in mind while dining out (from the Webmd article "Best and Worst Meals for Diabetes-Savvy Dining”).

Worse Bet #1: Farm Breakfast


The count: 2,060 calories, 276 g carbs
3 pancakes, 2 sausage links, 1 hash brown patty, and 2 scrambled eggs

No food is off-limits with diabetes, but this brunch will blow your carb and calorie budget in a hurry. Experts suggest that meals for people with diabetes should have 45-75 grams of carbohydrates, depending on individual goals. Your body weight, activity, and medications all matter. This meal packs enough carbs for four to five meals.

Better Bet #1: New American Breakfast


The count: 294 calories, 40 g carbs
Oatmeal with blueberries and scrambled eggs with spinach and light cheese

This quick meal delivers protein in a scrambled egg, and just 40 carbs, mostly from fiber-rich oatmeal and blueberries. Fiber slows digestion to help prevent blood sugar spikes. People with diabetes need to watch all types of carbs: cereal, bread, rice, pasta, starchy veggies, sweets, fruit, milk, and yogurt. Spread your total carbs across the day.

Personal Trainer Wisdom: While I think your philosophy should be figuring out what you can get away with when it comes to eating, you have to be careful if you’re prediabetic or diabetic. In many cases, a meal overloaded with carbs can send you into a coma (a concern that shouldn’t be taken lightly….something I learned firsthand when a loved one passed several years ago). With this being said, you need to be mindful of your choices. If a meal is made on the farm, it must be healthy, right? I wish (although I love my visits to the Ray Farm in southern Indiana every summer). Although the farm breakfast is a favorite go-to, a whopping 276 g of carbs will send your blood sugars levels to the moon. Pancakes, potatoes, and syrup, oh my! Settle for WebMD's better combination of complex carbs and protein. Don’t kid yourself though: There are carbs in most dairy products. Choose unsweetened almond or coconut milk with your oatmeal to please your favorite Chicago personal trainer. Annnnnnnd, by the way, WebMD, some foods SHOULD be off-limits….but that’s another conversation.

Worse Bet #2: Chips, Salsa, Burrito


The count: 1,760 calories, 183 g carbs
Chips, salsa, and everything you imagine on the burrito

Before one bite of burrito, you can get 98 grams of carbs and 810 calories in a basket of chips and salsa. If you're trying to slim down and eat less sodium, like many people with diabetes, the burrito adds 950 calories. You also get way more than a whole day's worth of sodium.

Better Bet #2: Beef and Bean Enchilada


The count: 443 calories, 48 g carbs
Beef and beans, and veggies in a corn tortilla shell topped with salsa and light sour cream (with a side of guacamole and chips)

Lean beef and black beans make this Mexican dish a good option for a diabetic diet. The fiber in the beans can help lower blood cholesterol and control blood sugar. Go heavy on the veggies and light on cheese. Enjoy 10 small corn chips (1 ounce) with a little guacamole.

Personal Trainer Wisdom: I love Mexican food. Please believe me when I say that it can be healthy. Of course, this isn’t true when you have something with the name “basket” in it (as well as “burrito as big as your head”). We want carbs…but the good carbs though (think: veggies, beans, legumes, etc.). Anything with corn or flour will push you beyond your limits. If you need a tortilla shell, choose a non-GMO corn tortilla shell and cut down on the size. An enchilada may be a smaller option right up your alley. Still be mindful of your calorie/fat, increasing consumption of cheese.

Worse Bet #3: Southern Rib Plate


The count: 2,510 calories, 83 g carbs
Ribs, macaroni and cheese, and corn on the cob

This classic Southern meal loads too many splurge foods onto one plate. Fatty pork ribs are dripping in sugary barbecue sauce and flanked by macaroni and cheese and corn on the cob. Corn is a high-carb vegetable, with about 19 grams of carbs in one medium ear. It's just too much, all around.

Better Bet #3: Pork Tenderloin Meal


The count: 360 calories, 42 g carbs
Pork tenderloin, broccoli, and pureed cauliflower

Pork tenderloin is one of the leanest and most versatile cuts of meat. Here it's prepared in a Dijon mustard glaze, and served with steamed broccoli and mock mashed potatoes. Pureed cauliflower stands in beautifully for carb-heavy white potatoes. Round out the meal with a whole wheat dinner roll.

Personal Trainer Wisdom: Even I will admit that this isn’t a fair tradeoff, WebMD. Most people won’t say, “I really, really, really want ribs with the mac and cheese but I guess I’ll have the alternative: Pork tenderloin.” Since you’re in the mood for a treat, I recommend the following instead: A well-done portion of ribs without the bbq sauce (cook off the fat and remove the carbs from the sauce), collard greens with minimal oil and no bacon, and corn on the cob. Less fat, calories, and carbs! Sorry, no mac and cheese, gang.

Photo Credit:
Andrea Woo Wordpress.com–Will this dish send you into a diabetic coma?

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article "Best and Worst Meals for Diabetes-Savvy Dining" on Webmd.com.
" Best and Worst Meals for Diabetes-Savvy Dining " Review
Learn how to lose weight from a personal trainer in Chicago.