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living in Australia we can’t get some foods as easily as you do. Sprouted grain bread for example is almost impossible to get but I buy from across the country(perth) and have it shipped by mail to me (victoria). I then freeze it and have it occasionally (It costs a lot doing it this way). The other thing I do is make my own nut butters (thanks isabel), that way I know that i’m using the best ingredients and raw nuts at that. Sometimes it just takes a little forethought to make the right choices. When it comes to our milk usage we found a little dairy around the corner from where we live and are able to buy it raw. Tastes better and is better for you.
I just got home from the grocery store.
I’m going to make some fajitas. Mmmm fajitas.
So what did I buy from the grocery store? Wouldn’t YOU want to know?
Just kidding, I’ll tell you.
I bought a bunch of stuff that you already know is healthy (plenty of fruits, veggies, etc) and then quite a few things that most people don’t use but are WAY healthier than the “healthy” option of similar food items that people do normally use.
Confused yet? Let me break it down in to practical examples.
Most people would choose 100% Whole Wheat bread as a “healthy” option. I didn’t buy 100% Whole Wheat bread, I bought Ezekial 4:9 Sprouted Grain bread.
Is 100% Whole Wheat bread bad? No, but Ezekial bread is just 100 times better. Organic, Sprouted, 100% Whole Grain flourless bread. And a 2-slice serving even contains 8 grams of complete protein (and 6 grams of fiber). So yes, it’s better.
Not only did I buy some Ezekial bread, but I also bought some Ezekial flourless tortillas (for my fajitas) – same whole grain, complete protein goodness as above.
So that was the first “healthy” food swap I made.
Second, I bypassed the All Natural Peanut Butter and instead picked up a jar of Enhanced Almond Butter by Naturally More. Why? Because Enhanced Almond is like super nut butter, and I’m all about being super. That and the fact that peanuts are one of the most common food allergens, and when consumed regularly can cause slowed weight loss in those sensitive to it (which is actually the majority of individuals).
In addition to that, Enhanced Almond is also fortified with flaxseeds to give it a nice Omega-3 kick. Best. Nutbutter. Ever.
Up next was my third food swap, and that was when I passed through the dairy isle. See you later organic milk, I’m grabbing the almond milk instead.
Again, a lot of individuals are sensitive to dairy, and actually experience accelerated fat loss by removing it from their diet. I hardly drink milk anymore, and instead opt for almond milk whenever possible.
No lactose, no dairy, no indigestion, no bloat…and frankly, I think it tastes better.
And oh yeah, it has one THIRD the calories of regular milk while scoring far lower on the Insulin Index.
There’s pretty much no downside.
Eat this, not that. Hey, that’s a popular book.
Want to up your nutrition IQ even more? Watch this video from my good friend Isabel where she reveals 4 other “healthly” foods that you should NEVER eat, along with her TOP 5 foods for a flat belly:
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This is one of the reasons why I don’t normally eat bread, peanut butter, or use milk at all. The “healthy” options are either not available, and if they are, they are way too expensive. Even if they were not expensive, they are still calories and have to be kept to a limit anyway. “Healthy” does not mean less fat. Less calories equals less fat. I just keep mine fat free protein, broccoli, spinach, romaine, and cabbage. That’s all I have. I can fool myself by adding “healthy” foods on a regular basis, but I’d be fooled again wondering where the excess body fat is coming from. It’s from the extra calories these “healthy” foods give.
Just like Christine I don’t live in the US so I have a hard time finding these foods as well. I already make my own nut butter, but how about sprouted bread? If it doesn’t contain flour than what does it contain? Can you bake it yourself? I’m an avid baker and already bake all my bread myself so this would be a fun thing to try out. Do you know any recipies or can you pleeeeeeze list the ingredients and I”ll experiment my way to it (hopefully). Thanks!
I’ll let you know how it goes
awesome tips thanks! Just wondering how often is it ok to eat peanut butter? Is cashew butter ok to eat regularly?
Great ideas I never thought about… I’m in Australia too so those ingredients would be hard to get the only good thing I guess I don’t eat any of those foods I stick to a Paleo diet which doesnt allow any of that
Raymond
Great tips and all TRUE!!! I love Ezekiel bread- I eat it every day. Almond milk is amazing! I will now get the Almond butter!! Thanks for the “real” truth about everything!!
The almond milk is great for mixing with protein powder, and you have the option of buying sweetend and unsweeetend too. Almond butter I’m not to crazy about, however the ezekiel bread is great, especially with diabetics it’s that safe.The only thing about the bread is that I can only find just the loaf and not the other varieties that they make, I know they make rolls, tortillias etc. but I can’t find them in the stores around here and I live in Jersey. I know that you used to live up here before moving to Tampa, but can you recommend a store up here that I might the other ezekiel products at?
Keep sending those good tips and thanks.
Eat all that and more!!
I live in Perth, where do you buy this bread Christine?
I would like to add my endorsement of Ezekiel as a viable substitute. I only discovered these two food sources about 3 months ago and now use them religiously. The reason I am now a convert is because for about 5 years I was trying to loose belly fat with little success. Only recently am I beginning to see results. Included in my new regime is the Ezekiel cereal and I have replaced ALL sugar substitutes with a product called Algarve Nectar.
It’s all good, Joel. And try the Ezekiel English Muffins too!
I do eat bread (natures own w/ no preservatives or high Fructose), skim milk, and the Jim brand omega 3 peanutbutter. I take the greens vitamins and stay away from soda. I lost close to 20 lbs and am healthy although i dont always eat that way except for what i just mentioned. But none of those other options i mentioned above have caused me to gain any weight since i cut back on the sodas. Drinking plenty of water and taking those vitamins have been the best for me. But i may try this other bread, almond butter, and milk sometime if i can find it.
I looked at Almond Milk again yesterday…..DOWNSIDE…..it has only one gram of protein per serving……and unless you are getting the unsweetened it has 8 grams of sugar. No lactose and bloating is a plus though. I don’t see how this could be a good choice for fat loss when sugar spikes blood sugar and protein helps stabilizes it…looks more like hype to me. (and another way to sell Isabel’s program)
Almond butter is literally $7.50 compared to a $2.50 for Natural peanut butter. it would be cheaper to just buy almonds and eat those or make it yourself. I agree more do have alllergies so its another alternative though.
I am complete agreement with the Ezkiel bread though. Much better than Whole wheat floured bread.
If only you could buy this in SA it would help!!!
Hey Joel,
I think these swaps are a really good idea. I know that Isabel completely endorses the Ezekiel bread and I have yet to try it, but now maybe I will do just that.
I wonder if Sunflower Market sells it or if I have to go up to Whole Paycheck…I mean Whole Foods to get it.
Thanks!
Hi Joel, Great tips, I am a Food Broker in NY, and, am lucky enough to represent the Naturally More Almond Butter. It’s a great line, being discovered by more and more people everyday!! In addition, they have an Organic, and, an enhanced peanut butter with egg whites added for a little extra protein.
Again, thanks for the plug!!
Love the Sprouted bread and almond nut butter is good also but raw cow’s or goat’s milk is much tastier to me than any milk from the store. I get it at the local KC Organic’s Market every Saturday. Fresh from the day before!
@ Christine Wheatley:hmmm
sounds like a good business opportunity to distribute some of those options
and market it to stores
Long ago I used some Nutella, which I think was chocolate and almond butter; I remember liking it, but it probably was not healthy. I’ve seen it in grocery stores still, but my family wouldn’t touch it (Taste). My wife eats almonds in roasted or raw form, our daughter eats peanut butter and I’m wondering if a blind swap of peanut butter for almond nut butter would raise the red flag………lol
lots of good advice here, but like ur other readers, I too dont live in the USA. I dont know where in England to get this stuff, especially the bread…I have cut down on bread a lot and replaced it with rice, or just have salad instead, but I have to admit, sometimes nothing beats a hot crispy toast with butter lathered on top! during such times the healthy breads would be great.
as another reader pointed out, u dont say what exactly the bread is made of if not wheat…?
for readers like moi who dont get almond milk in the store, its much easier to prepare at home anyway: soak peeled almonds in H2O overnight, and then whizz them, along w/ the H2O, in the blender with or without honey/ maple syrup/ other sweetener. Bon appetit!
Great info! I’ve been eating all of the above for years and it’s great to finally hear someone in the fitness world acknowledge the benefits of making the changes that you suggested. I can honestly say that I’ve noticed a huge difference in my energy levels and the overall way I feel since switching to sprouted grain bread and almond butter/almond milk.
I’ve been eating Ezekiel bread for awhile but a few months ago came across an organic, sprouted whole grain bread, that is higher in fiber and protein with one net gram of carb. Very good! It has 12g fiber & 12g protein. I now only eat Ezekiel bread when I want the higher carbs.
“Low Carb, Smart Carb #1″ by Julian Bakery. http://julianbakery.com/
I get mine at a local health foods store but I think can be bought online. They also have a gluten-free bread that I want to try next.
Also, use the unsweetened almond milk every day with choc protein powder for a “chocolate milk” shake.
Joel.. are you aware that in our bread supply they used to use natural iodine( now they also add iodine to sodium chloride,,,table salt,,,horrible for us!)as an anti caking agent in flour….now they use another HALIDE related to floride!!!) so make your own bread people! Himalayan Salt is also better for you…with all the minerals entact…its mined and is also purer than ocean sea salt! Our bodies are fighting a war against the establishment bad methods of producing food!
also experimenting with delicious steel cut oats…boy are they good! an evening snack sure to drop the weight is oats w/raisins and protein powder and almond milk….!
Great, and how much more did this stuff cost than the alternatives that they replaced? Double, triple?
Willie Cheyenne pelissier wrote:
This is one of the reasons why I don’t normally eat bread, peanut butter, or use milk at all. The “healthy” options are either not available, and if they are, they are way too expensive. Even if they were not expensive, they are still calories and have to be kept to a limit anyway. “Healthy” does not mean less fat. Less calories equals less fat. I just keep mine fat free protein, broccoli, spinach, romaine, and cabbage. That’s all I have. I can fool myself by adding “healthy” foods on a regular basis, but I’d be fooled again wondering where the excess body fat is coming from. It’s from the extra calories these “healthy” foods give.
There’s absolutley no reason why you should be limiting yourself to fat free protein and greens. In fact, that’s a very unhealthy diet, lacking EFAs and many other nutrients.
Determine your calorie intake, and eat healthy foods to satisfy those calorie needs. You don’t need to eat 800 calories and 0 grams of fat a day to lose weight…that’s a rather miserable, unreasonable, inneffective solution.
Joel
Em wrote:
awesome tips thanks! Just wondering how often is it ok to eat peanut butter? Is cashew butter ok to eat regularly?
Cashews often pose the same food allergen issues as peanuts do. Consume both in extreme moderation in favor of almond butter and other nuts (pecan, pisatacios, walnuts, brazil nuts, etc).
Joel
Joe wrote:
The almond milk is great for mixing with protein powder, and you have the option of buying sweetend and unsweeetend too. Almond butter I’m not to crazy about, however the ezekiel bread is great, especially with diabetics it’s that safe.The only thing about the bread is that I can only find just the loaf and not the other varieties that they make, I know they make rolls, tortillias etc. but I can’t find them in the stores around here and I live in Jersey. I know that you used to live up here before moving to Tampa, but can you recommend a store up here that I might the other ezekiel products at?
Keep sending those good tips and thanks.
If you go to http://www.foodforlife.com/about-us/store-finder and enter your zip code, it will give you a lot of options for stores in your area, and then you can call around and see if they have the other products you’re looking for.
Hope this helps!
Joel
David wrote:
I looked at Almond Milk again yesterday…..DOWNSIDE…..it has only one gram of protein per serving……and unless you are getting the unsweetened it has 8 grams of sugar. No lactose and bloating is a plus though. I don’t see how this could be a good choice for fat loss when sugar spikes blood sugar and protein helps stabilizes it…looks more like hype to me. (and another way to sell Isabel’s program)
Almond butter is literally $7.50 compared to a $2.50 for Natural peanut butter. it would be cheaper to just buy almonds and eat those or make it yourself. I agree more do have alllergies so its another alternative though.
I am complete agreement with the Ezkiel bread though. Much better than Whole wheat floured bread.
Are you aware that regular milk has 12 grams of sugar per cup?
Also, I use the unsweetened almond milk – you won’t notice the difference in taste if it’s in cereal or if you’re mixing it with protein powder, so there’s very little sugar.
As far as protein content, I use it to mix with protein powder, so that’s not an issue, or I just eat some other form of protein that’s ultimately more filling and satiating.
Lastly, it scores way lower on the insulin index than milk does (which is very, very high) and high insulin levels are what you should be striving to avoid while attempting to lose fat.
Joel
@ Ylwa:
Here’s a recipe, but consider changing the source of sweetener to make it healthier. Agave Nectar is still pretty high on the glycemic index:
http://www.veganbaking.net/vegan-recipes/breads-and-muffins/flourless-sprouted-wheat-bread.html
S wrote:
as another reader pointed out, u dont say what exactly the bread is made of if not wheat…?
It’s still wheat, it’s just flourless – sprouted grains.
Ken wrote:
Great, and how much more did this stuff cost than the alternatives that they replaced? Double, triple?
The cost of better health and lower body fat.
Joel
Joel Marion wrote:
The cost of better health and lower body fat.
Joel
And the cost of lower doctor bills because of the long term effects of eating healthier…
Maybe? Just maybe…
@ Daniela:
You can get almond butter at Wellness Wharehouse, or make your own, and you can also make your own almond milk. Would also love to find out where to get Ezekiel bread in SA, though! Or to get the recipe….
There aren’t many good choices for people that have to be gluten free. Even sprouted Ezekiel is off limits to us. So I avoid all bread products. the choices for us are very high carb. There are very little healthy choices for us that taste very good. By the way I could never tolerate the taste of Almond milk. It tastes too sweet. Not palatable to me. Nothing hides the taste. I have tried hemp milk and that was pretty good. Very creamy and not too sweet. Has a lot of omegas in it. 5 grams of sugar and 5 grams of protein. Ever try that?
@ Joe:
Joe, Whole Foods carries the Ezekiel products (breads, tortillas, pasta even). I live in the northwest, but it looks like they have at least 10 stores in New Jersey.
Hooorrrayyyy!!!!! I am on the right track. I consume these foods already. Thanks
Hey Christine the ingridients on the ezekial bread are organic sprouted wheat organic sprouted barley organic sproutted millet organic barley organic lentils. Organic soybean sea salt. Organic spelt yeast and organic wheat gluten. Hope this can help.
Great info and answers Joel, Appreciate all the health insite/information that you put out there!!:)
More people need to realize that there IS a price to pay for health and even greater if you want Outstanding results! So Yes, the alternatives will more than likely be more expensive, but Doctor bills, Drugs & surgery are far more expensive. Not including the time poor health steals away from you and your loved ones…. that you can never get back!
Joel has provided some healthy alternatives here. Expensive? Maybe, but if it isn’t in your budget then don’t buy it but don’t bitch about it either.
@ Christine Wheatley:
Everyone in the US cannot get things “easily.” I most often order things off the internet because stores in my town don’t carry them. However, some health food stores will order what you want and stock it for you if you ask for it. I wonder if this would work for you in Australia, asking the store owner if they could get it and stock it for you. Might be worth asking. There may be other customers in your area that want the same thing but have not asked.
@ Ylwa: If you are in australia you might try ordering “bread” from perth from a company called sunbread (www.sunbread.com).
@ S:
Local health food stores may have the bread. If not, per even Gillian McKeith, you don’t need wheat to make bread. You can use oat flour and oat bran to make bread or you can make bread from a mixture of sweet potato and “other” flour. Or sprout almonds and then dry them and grind them to make sprounted almond flour. Just ideas.
Okay, Food For Life is the company that makes Ezekiel bread and if you read the bible, it tells you what is in it. However, you might be able to order directly from the company. OR another option is google recipes online OR there is an Ezekiel bread making kit, shows you how to sprout ingredients, yada, yada, maybe you could order from them?
@ Joel Marion:
What’s exreme moderation?? haha
Sprouted grain bread that difficult to get where you are? Here in Adelaide I can get it at some supermarkets, and at nearly all health food stores
love the stuff!
You buy it from Perth? You can easily buy Sprouted Grain bread in Victoria and right across Australia. http://www.lifestylebakery.com.au
Lifestyle Bakery supply lots of stores in Victoria. I buy it from Thomas Dux and I love it to peices especially the Sprouted Grain Spelt & Chia Seed Loaf! Chia seed is wonderful in itself. :)
@ Christine Wheatley:
Hey Christine
Can you help me find the sprouted grain bread- I live in northen NSW and could do with finding a regular supply for me and my PT clients
Thanks
Carlos
Wanted to view the video but it wouldn’t run for me. Tried several times.
@ Joel Marion:
I understand. I have a lot of issues I am dealing with. For the past few months I have been going to bed 12pm and waking up 7-11pm and my waking hours go through the night. That’s when my body decided to not function correctly. Yes, i can see why…i am stuck in this schedule, and I am trying to find ways to keep myself from thinking it’s because of food. I am trying not to write too much here, but I think you get it. I am sure I mixed some hormones and chemicals up here and there. With no pun intended it is a difference of night and day. I understand the body is supposed to sleep at night for melatonin production, and other things to take place. I am just trying to find a way to make my body perform and look the way it did before this came to be. I am not eating any more or less than I have, and you can understand why I wouldn’t want to eat more than I do now. I know how to achieve fat loss, just not with the battle I am up against right now, and I am in it for the long haul, so I just have a lot of things to figure out and accept for now. You can say change the way the pattern goes, but as everything else- it’s a process. For now, I just have to go through the motions and keep positive.
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...