The Biggest Loser Simple Swaps Book Review/Quick Notes (Part 2)

For the readers that may have missed the first part of the recap/summary, click here to read it. 

Like I promised, here is the remainder of my notes on the book. 

6. Grains

Embracing Quality Carbs 

• Outer layer of whole grain kernel is called the bran. The seed is the germ, and the largest part is the endosperm. The term “enriched” usually means it contains processed flour, and the nutrients have been removed and replaced synthetically. 
• Oats are a unique fibre that binds with cholesterol and helps reduce unhealthy cholesterol levels (LDL). It is an insoluble fibre that slows down the release of glucose. 
• When choosing bread, choose whole wheat, multigrain, or flax seed breads with more than 3 grams of per serving. 
• Aim for products with “whole wheat” or “whole grain” has the primary ingredients. “Wheat flour” usually means the product is made from enriched white flour with some whole wheat added. 
• Choose cereals that are sugar free or contain natural sugars only, as well as containing 5 grams of fibre or more per serving
• Avoid cereals that have more than 5 grams of sugar or more per serving 
• Avoid the refined carbs that can stimulate your appetite and make you even hungrier.  

7. Fat

• Swap mayo for avocado next time you make sandwiches. The avocado still gives it a nice creamy texture and flavor, but is filled with more good fats. 
• Avocado contains a plant chemical called lutein which helps promote eye health. 
• Olive oil is dense in calories and packed with good fats. A little goes a long way. It helps increase your good cholesterol (HDL). Virgin and extra-virgin contains no refined oils or chemicals. 
• Good fats can help increase your body’s absorption of fat-soluble vitamins and powerful antioxidants, and promote heart health, healthy hair and skin, and improve brain function 
• Omega-3’s help control the production of beneficial promotion and slow the aging process. 
• It is recommended to avoid animal fats as a source of fat because they are high in saturated fats. It can interfere with your body’s ability to use good fats that protect you from disease. 

8. Refined White Stuff

• Eat to keep your blood sugar steady, but also watch what you eat. Foods that are filled with processed sugar and refined carbs will only make your blood sugar peak and drop dramatically. 
• Glycemic index (GI) ranks foods by how quickly their carbs turn into glucose in your bloodstream. Glycemic load (GL) combines a food’s GI ranking and the amount of carbs in a single serving. 

Sweeteners 

• Agave Nectar - extracted from wild agave plant and contains antioxidants 
• Honey - contains antioxidants ; the darker the color of the honey, the higher concentration of antioxidants 
• Molasses - the remains of crystallized sugar from cane’s juice, thus having a lower sugar content. Provides calcium, iron, magnesium, potassium, and a rich supply of antioxidants 
• Xylitol - white power that occurs naturally in many fruits and vegetables, and is produced by human body during normal metabolism. 

Swapping White Grains for Whole Grains 

• Swap corn flakes for bran flakes. Corn flakes are low in fibre and protein; Bran flakes typically contain twice as much fibre and protein. 
• Whole grain flours contain the bran, germ, and the endometrium. The natural oils in the flour also causes it to spoil quickly naturally. 
• ** Be careful with products which labels says “multigrain.” They sound healthy, and they may indeed contain multiple grains, but they may not be “whole” grains. 
• Dark chocolate is a good substitution for a sugar filled chocolate bar or milk chocolate because it contains powerful antioxidants and may help lower blood pressure. 

9. Drinks 

• The Biggest Loser’s eating plan focuses on EATING your calories and not DRINKING the away in sugary soft drinks, with the exception of milk. protein powder, and fresh fruit smoothies. 
• Drink at least 8 glasses (8oz. each) of water each day, because water carries glucose, nutrients, and dietary antioxidants to our tissues, resulting an in energy boost and other health benefits. 
• Hot/iced unsweetened tea is a zero-calorie beverage that offers a lot of nutritional benefits 
• Green tea - contains EGCG, a powerful antioxidant. EGCG has been observed to have a mild metabolism boosting effect (good for weight loss). The small amounts of caffeine in green tea is surrounded by tannic acid compounds, creating a slow-release effect into the bloodstream. 
• Black tea - does NOT contain EGCG, but has other powerful antioxidants and health benefits 
• Herbal tea - not really a tea because it comprises of roots, stems, flowers, seeds, and leaves of the plant, but not the actual tea leave itself. It is also caffeine free

• Swap fruit juice for the actual fruit. Sugars from whole fruits are released more slowly into the bloodstream than the ones found in juices. This way you can avoid sudden sugar crashes. 
• Caffeine contains natural antioxidants, but it also causes a brief rise in the amount of calcium that escapes your body. If you are consuming lots of caffeine, make sure you are getting enough calcium as well. 

• Weight-bearing exercise and resistance training are especially helpful for building bone strength.
• Weight-bearing exercises such as dancing, jogging, jump roping, walking. The vibrations going through your bones encourage better bone density. 
• Resistance training, including weight lifting, use of resistance bands, yoga, and Pilates also help build your bones. 

And that is my “recap/summary” of The Biggest Loser Simple Swaps. If you want to learn more or get the full details, do pick up your own copy. What I have posted are just the many things that caught my eye that I either didn’t know, or would like to share with you guys.