In case you missed it, here are the fun facts from Volume I!
1. Peas, corn and potatoes are considered starches, not vegetables.
2. 1 bagel = 4 slices of bread.
3. Whole grain means higher in nutrients, but not necessarily lower in calories.
4. Juice cleanses and detoxes are not necessary to be healthy. Our body naturally detoxes through the liver and kidneys. Juice cleanses can sometimes cause more harm than good.
5. Sugar is sugar. Brown sugar, molasses, honey, high fructose corn syrup and brown rice syrup all react the same in our bodies.
6. If a product says that it has 0g of trans fat, but has partially hydrogenated oil in the ingredient list, that means the product has trans fat in it. Companies do not have to label trans fat if there is less than 0.5g per serving. Make sure to check those ingredients!
7. Healthy fats such as monounsaturated fats found in avocados and olive oil and omega 3’s found in fish can help lower your cholesterol.
8. The exercise recommendation for heart health is at least 3-5x per week of aerobic activity for 30 minutes.
9. The difference between Greek and regular yogurt is that Greek yogurt has more protein
10. Milk alternatives (almond, soy and rice milk) contain just as much calcium as regular milk. The difference is in protein levels. Regular milk and soy milk have about 7-8g per 1 cup, while almond and rice milk have 0-1g protein.
11. Foods that contain carbohydrates include: Starches (rice, pasta, grains), dairy and fruit.
12. If you eat only carbohydrates your blood sugar can spike, but pairing carbs with protein, fiber and/or fat will help bring them back to normal levels
13. You can substitute foods such as applesauce, avocado and pumpkin in place of butter during baking. Healthier and still tasty!
14. The recommendation for salt intake is 1500mg per day, or 1 tsp! The average daily intake for Americans is 3,436mg per day, which is more than double the recommendation.
15. In order to get the benefits from Dark Chocolate, the product needs to contain 70% or more Cacao, like this one.
16. You don’t need Vitamin B12 shots or pills unless you are a vegan. Adequate B12 is found in meat and dairy products.
17. Rice and beans are a complete protein.
18. Cholesterol is only found in animal products. Plant products do not contain any cholesterol.
19. Vegans do not eat honey or any foods that contain it. A popular alternative is Agave nectar.
20. One pasta serving = 1/3 cup cooked pasta. At most restaurants you could be served up to 2 cups+. Be aware of portion sizes, especially when eating out.
21. Chicken and turkey are lean meats as long as they are skinless. Saturated (unhealthy) fat is found in the skin of these meats.
22. You can make a delicious ice cream alternative just by adding frozen bananas and cocoa powder to a food processor. This is known as banana soft serve.