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6719 River HIlls Dr. Greensboro, NC 27410

Jan 21, 2018

Clean Eating



Healthy Eating

“A good decision is based on knowledge and not on numbers.” – Plato

Eating healthy doesn’t have to mean counting calories, monitoring fat content or analyzing every detail of the nutrition facts. While that information is certainly important, it can become overwhelming when trying to make healthy choices for you and your family. However, choosing healthy foods doesn’t have to be complicated!

Traffic Light Eating makes eating healthy simple to understand, even for kids. Just like when you are driving a car, a traffic light tells you what to do:

  •   Green means “go”

  •   Yellow tells us to “slowdown”

  •   Red means “stop and think” 

Green Light Foods

Green Light foods are “go” foods, meaning eat as much as you want. These include all fresh fruits and vegetables. Emphasis on fresh – these foods are grown, not manufactured. Packaged gummy fruit snacks are not Green Light foods!

The numbers: These foods are low in calories and high in nutrients. In other words, Green Light foods are nutrient dense. 


Red Light Foods

Red Light foods are “stop” and think foods. Since these foods are low in nutrients, high in sugar and contain artificial sweeteners and ingredients, you should try and find a healthier option, or eat a smaller portion. Examples of Red Light foods include: cookies, candy, fatty meats, sugary drinks, bacon and other processed meats and frozen yogurt.

The numbers: These foods are lower in nutrients and higher in calories, fat and sugar.

If you’re ready to start following Traffic Light Eating, contact me to schedule your pantry makeover, the first step to a healthier you. Want to learn more about Traffic Light Eating? See a full calendar of my workshops in your area! 


Yellow Light Foods

Yellow Light foods are “slow down” foods. While foods that fit in this category are okay to eat every day and are essential to your health, they should be eaten in moderation. Too much of a good thing really is no good! Examples of Yellow Light foods include: whole wheat pasta, eggs, salmon, nuts and seeds, rice, whole grain bread, and yogurt.

The numbers: These foods have more calories than Green Light foods and usually have more fat or sugar as well. 


Quick Tips Avoid These “Bad Words” On Food Labels for a Healthier Family.

  • High-fructose corn syrup

  • Hydrogenated oils

  • Any word followed by a number, such as red #40, blue #5 and other artificial flavors and colors 

New Posts
  • In an era dominated by social media, it's increasingly difficult to distinguish between actual science-backed claims about what we eat and drink and those that have become popular only because they were posted by a celebrity or influencer, then liked and shared by thousands of other people. In many cases, these food myths gain even more traction when a reputable news source features them. These segments are often taken completely out of context once they get posted in social media. Take for example a report in Fox News headlined " Glass of Red Wine Equivalent to Hour of Gym Time ." While their guests, Doctors Marc Siegel and David Samadi, discussed how the benefits of exercising far outweigh those of the resveratrol found in red wine, only a paraphrased version of the headline made it to the social media platforms, a majority of which didn't even have a link to the news report or the study behind it. Let's try to help separate fact from fiction by debunking some of the more widespread misconceptions associated with the food we eat. Some Common Food Myths: Myth: You should avoid eggs because they are high in cholesterol. Truth: Research has shown that eggs have a very small impact on blood cholesterol levels. In fact, eggs are an inexpensive source of many nutrients, including protein, zinc and iron, eye health carotenoids lutein and zeaxanthin, vitamin D, and the brain-boosting chemical choline. Myth: Carbohydrates make you fat. Truth: Any type of food can cause you to gain weight if you overeat—that is, consume more than your body can burn. What you need to bear in mind is that not all carbohydrates are the same. While consuming sugary and refined-carbohydrate-rich foods like white bread, pasta, and pastries may lead to weight gain, healthy sources like whole grains, beans, fruits, and vegetables typically won't. Myth: High fructose corn syrup is worse than regular sugar (sucrose). Truth: Regular sugar, honey, juice concentrates (used as natural sweeteners), and high fructose corn syrup have very similar chemical compositions. If you consumed the same amount of any of these types of sugar, the truth is that the health consequences would likely be the same. Myth: Sugar causes diabetes. Truth: Type 1 diabetes develops when cells in the pancreas that make insulin are destroyed. This happens when something goes wrong with the body's immune system and has nothing to do with how much sugar you consume. Type 2 diabetes, on the other hand, is characterized by resistance to the action of insulin and is caused by excess fat stores. With either type of diabetes (or with gestational diabetes), however, moderating sugar intake helps the body regulate blood sugar levels and avoid medical complications. Myth: Sugar causes heart disease. Truth: Only sugar from unhealthy sources like sugar-sweetened beverages and junk foods have been linked to obesity and inflammation, which increase the risk of heart disease. Those that come from fruits (especially when consumed as whole fruits) and other low glycemic index (GI) foods are an important part of a healthy diet. Myth: Saturated fats are not bad for you. Truth: The science is in. Research studies by the American Heart Association showed that replacing saturated fats from animal products with polyunsaturated fats from vegetable oils decreased the risk of heart disease by 29%. Myth: Anything that comes from genetically modified organisms (GMOs) is bad for you. Truth: While there may be potential risks to consuming genetically modified (GM) crops because they have foreign DNA and proteins, some food ingredients like sugars and oils don't contain this foreign matter. These ingredients are biologically indistinguishable from the non-GMO version. There might still be environmental issues, but it is not a human safety concern Dr. Bruce Daggy says: "Often a statement with a grain of truth gets taken to the extreme. 'Too much added sugar is bad for you' becomes 'Avoid all carbs'. A plant-based diet rich in whole grains, legumes, fruits, vegetables, nuts and seeds, and limited in processed foods high in sugar, saturated fat, and sodium, is a good starting point. I also favor organic foods, as they are less likely to have high or even detectible levels of pesticides, and the growing practices are more likely to be sustainable. If you are in a position to grow some of your own food, that can be satisfying, educational for the whole family, and very tasty!" You have probably encountered and will continue to encounter numerous other sweeping statements and ludicrous claims about what we eat and drink. Just make sure to find and read the studies behind them first to determine whether or not they are reliable. Over time, you may come to recognize which sources you can trust. Thanks for reading, Sources: Eggs: Are they good or bad for my cholesterol? The Truth About Carbs Myth: Sugar Causes Diabetes Slaying The Food Myths Article from Your Wellness Project 2019
  • Here are a few reasons why you may want to use a calorie counting app, or not. What are your fav calorie counting apps and why? Share in the comments.
  • Week of April 22nd Portobello Mushroom Burger #meatlessmonday - Time: 30 minutes Serves: 1 can easily be multiplied Ease: Simple We were surprised at how much flavor this meal has. The Balsamic vinegar makes the dish and adds tons of flavor. While the recipe calls for yellow mustard feel free to play with the condiments. Leftover Turkey Pot Pie - The Pioneer Woman Time: 1 hour Ease: Simple to moderate (depends on whether you use a store bought crust or make it yourself) Review:  We had leftover turkey from Easter Dinner (and ham) so i decided to make a pot pie with it. My husband liked this so much that he said we should do it every year.  This recipe was easy to follow and simple to make (and yes I used a store bought, roll out crust.  But  hey,  she said she wouldn't judge).  One Pan Pasta - Martha Stewart Time: 35 Minutes Serves: 4 Ease: Simple Review: It doesn't get any easier than this! You really throw it all together and voila, a yummy pasta dish. This dish also has a lot of room to play with additions like grilled chicken or kielbasa if you wanted to move beyond the one pan. We usually plan 5 meals and figure we will eat leftovers, scrounge, or go out the other nights. This week we ate out Monday night at the hot bar at Earth Fare Grocery and it was yummy. We also have date night planned for Friday and plan to eat out making our menu planned out with 3 meals this week. Let us know how your meals turned out. Post in the comments or to Instagram, Twitter, or Facebook and use #yieldingaction Enjoy!