The Ugly Truth about Fat Free and Low Fat Foods (and a Delicious Treat Recipe)

Fat free, low fat, low calorie, and diet all sound like great terms, right? Choose the fat free option, and you’re making a better decision for your health. Wrong.

Most people don’t know that when a company puts a fat free or low fat label on a food package, they might be taking some of the fat out but they’re replacing it with something that could be even worse! Most likely, they’re adding preservatives like sugar instead.

What’s the benefit of fat free if the fat is replaced with something else that is as bad or worse like sugar?

You guessed it! There is no benefit. In fact, you might be doing more harm to your body than good.

The Myth of Fat Free and Low Fat

When you take the fat out of a food, you lose the flavor, and when you lose the flavor, companies lose money. Who’s going to buy cookies (or any food for that matter) with no flavor? The answer is no one, and if no one buys, the company makes no money and goes out of business. They have to make sure people keep buying, so they put in additives, flavoring, and loads of sugar.

And guess what happens next?

Loads of sugar causes consumers to want more. That’s because our bodies crave more sugar once we get started. It’s a vicious cycle that keeps companies in business. Once the consumer wants more sugar, they buy more unhealthy foods. The manufacturer sells more products, and all of the owners and stockholders are happy. In the meantime, consumers are suffering from weight gain, inflammation, and disease.

Stay away from Fat Free and Low Fat

My message to you is very simple. Stay away from fat free and low fat. Don’t be tempted by those package labels. Fat free and low fat do not equal healthy. They’re not a better choice!

Remember, fat free and low fat foods are filled with sugar, which drives us toward our cravings and tricks us into eating more and more. Ironically, fat free and low fat foods that are chock full sugar actually make us fatter because sugar converts directly into fat in our bodies!

 

Sugar Makes You Sick!

Think of sugar as a direct avenue into your fat cells causing those awful symptoms of bloat, weight gain, and those crazy mood swings! Don’t believe me? Here are some sugar facts:

  • Fat free mayonnaise is 23% sugar while whole egg mayonnaise is just 2.2% sugar.
  • Low fat yogurt is 15% sugar while full fat yogurt is just 4.7% sugar.
  • Barbecue sauce is a whopping 54% sugar. Mustard is less than 1% sugar.

Any product with more than 4.7% sugar includes added sugar. If you purchase foods that include less than 4.7% sugar, it’s natural, and that’s the better choice.

Read the Labels

Now that you know the ugly truth about fat free and low fat, you need to start reading labels before you purchase packaged foods. Label reading is key when it comes to making a decision of whether I’ll ingest foods or not!

Start by knowing some of the keywords you should look for and avoid purchasing foods that include these ingredients:

  • Corn syrup
  • High fructose corn syrup
  • Evaporated cane juice
  • Fruit pulp
  • Fruit puree
  • Fruit juice or fruit juice concentrate
  • Blackstrap molasses
  • Diastase
  • Treacle
  • Sorghum syrup

What do these ingredients have in common? They’re all unnatural forms of added sugar, and you’re likely to find them on the labels of fat free and low fat foods.

And beware—just because a label says “natural flavoring” doesn’t mean a thing. When “natural” is followed by “flavoring,” there is nothing natural about it at all!

3 Simple Tips to Eat Fat Free and Low Fat Naturally

My go-to practice for eating Simple Clean and Whole is this: NO FAT FREE OR LOW FAT. Here are three tips to help you do it, too:

  • Only eat foods with seven ingredients or fewer.
  • At least 80% of the foods you eat should come from healthy soil, sun, and water.
  • Stay on the perimeter of your supermarket for at least 80% of your food shopping as that’s where meats, produce, and dairy items are found. The other aisles are filled with boxed and other packaged foods.

Once you start to take sugar out of your daily life, your taste buds will shift, and I promise you’ll find the pure joy in the natural sugar that comes from fresh fruit!

A Delicious, Sweet Treat Recipe with Nothing from a Box

Speaking of sweet and natural sugar, I want to share a delicious recipe with you from Heather Cox at EatRealFoodNYC.com for Baked Cherries with Chocolate, Coconut and Almond Crumble. It’s so good!

Heather is also the owner of the Treehouse Retreats in East Hampton, NY where I’m hosting A Day in the Life of YOUR Truth Retreat in July. The retreat is already sold out, but stay tuned because I’ll offer more retreats in the near future. Be sure to follow the Simple Clean and Whole Facebook Page so you don’t miss anything!

Baked Cherries with a Chocolate, Coconut and Almond Crumble

(serves 2)

4 cups of frozen cherries

1 big tablespoon of cacao powder

1 cup of shredded coconut (I use unsweetened)

1 cup of raw almonds (you can use oats if you want to keep it nut-free)

1-2 tablespoons of honey

2 tablespoons of coconut oil

Dash of vanilla

Pinch of sea salt

  1. Preheat oven to 400F (200C).
  2. Arrange the cherries in 4 small ramekins and place in oven for about 15 minutes.
  3. Throw the nuts into a food processor and pulse until chopped but still crunchy.
  4. Add to a bowl with the cacao powder and coconut and mix together.
  5. Melt the honey and coconut oil over low heat until mixed. Pour into the dry ingredients and mix together.
  6. Pull the cherries out of the oven and evenly spread the mixture on top.
  7. Return to the oven and bake for another 10 minutes or until the top is crispy.
  8. Serve with a dollop of coconut cream or goat cheese.

That’s all there is to it! In less than 30 minutes, you’ll have a yummy treat without all of the

When Was the Last Time You Had a Miracle Morning?

Have you ever had a miracle morning? When was your last miracle morning?

The reality is that very few of us have ever had a miracle morning, let alone multiple miracle mornings. I was the same way until I was introduced to The Miracle Morning: The Not So Obvious Secret Guaranteed to Transform Your Life (Before 8AM) by Hal Elrod.

I absolutely love this book.

Be Curious

Before I go any further, I have to let you know that when I coach people, I don’t coach on right or wrong. In my eyes and through my experiences, pretending to be right and pointing a finger at someone or something to be wrong is completely out of whack!

Instead, I see being curious between right or wrong. Naming yourself or another person right or wrong would be judgmental. This week, I want you to be curious.

What would it be like to respond to another person’s point of view rather than reacting? Maybe, you’d see another point of view, a possibility, or an opportunity. That’s what being curious is all about.

From Struggling Morning to Miracle Morning

Now that you’re curious, I want to get back to Hal Elrod’s first book, Miracle Morning. I’ll admit, when I first heard about this book, I was skeptical about getting everything done before 8am, which is actually in the title! Despite being skeptical, I was also curious, so I dove in with an open minded. And was I surprised!

What is it about the morning that makes us want to hit the snooze button, crawl out of bed, feel victimized by our everyday lives, and feel bloated from the food we ingest, not getting enough sleep, and worrying about money? Our stress levels are just sky high!

If you’ve worked with me before, then you already know that I’m a huge believer in ritual and structure to sustain a healthy lifestyle. Before I started to practice living a Simple Clean and Whole lifestyle, I woke up most mornings feeling tired, sluggish, bloated, congested worried, and really at a loss of purpose. Once I started to get going in the morning, those feelings would subside, but they didn’t disappear. They were definitely on the back burner.

What happens to most human beings is that we get so comfortable in the lives we’re living that we start to truly live below the midline. Once we’re living below the midline, we become anchored in soul sucking habits and patterns.

The Miracle Morning provides a tool to get you uncomfortable in a different routine so you can eventually move to a place of comfort that is beneficial to your overall health and well being. It’s not a Bible, it’s just a way for you to shake things up a bit. It’s a way to move out of a place of comfort that might be keeping you stuck in a state of possibilities and opportunities without actually seizing any of them!

A Client’s Story

I have a male, very successful client who took the same train to work every morning. He walked the same path on his way to work, stopped at the same vendor on the street for coffee, ordered from the same diner for breakfast, and continued his day in that pattern. After a while of this very midday, run of the mill day, he was tired, bored, unmotivated, cranky, and basically, walking through life asleep.

Even though he was compensated with money from his amazing career, he lacked the self-motivation of diving into his own passion and pursuing what makes him tick. Instead, living on that midline in life actually made his life very mediocre—even with all the money.

Eventually, he gained weight, had issues with going out for extra drinks, and wasn’t moving enough. And then, his relationships began to fade. He wasn’t living a Simple Clean and Whole lifestyle. And living Simple Clean and Whole isn’t just about food. It’s about what vice you use to distract yourself from the truth, just as my client was doing.

I introduced him to Miracle Morning. He made a 21-day commitment to take 80% of what resonated him most in the book and put himself to the test. One year later, he takes a different route to work every day. He stops at different vendors along the way, walks a bit at lunchtime, and goes to the gym before work.

This is a person who was a man of ritual. He was much too comfortable with his routine, and as a result, it anchored him below the midline in life. Eventually, he felt really stuck. This is exactly what can happen to all of us! I honor my client for his ability to be curious without judgment and to take another view.

Find Your Miracle Morning

Miracle Morning is filled with useful information, but you don’t have to take everything from the book and try to apply it to your own life. I believe in 80-20, which means you should open 80% of yourself up to being curious and keep 20% of the side of you that questions things. You need the 20% to learn from because being imperfect, making mistakes, and running into obstacles is where we find the best information.

Remember, there are so many ways to shift an old pattern into an entirely new habit!

Here are some of the points that I took from Miracle Morning:

  • I’m living more in my passion.
  • I lowered my stress levels.
  • I wake up with purpose.
  • I have more energy.
  • I have a desire to take care of myself.
  • I have increased accountability.

Whether you consider yourself or label yourself a “morning person,” this book is a great read. In fact, think about losing that label a bit and allowing some room to shift out of an old habit. Who knows? You might wake up to a whole new miracle morning!