There are a LOT of foods out there under scrutiny these days, and I am pleased to offer this fantastic reminder about some old favorites you can comfortably add back into your clean eating arsenal. Stat.
Today’s article comes from my favorite guest contributor, Sergeant Michael Volkin. You’ve met Michael before and may remember that he is a U.S. Army veteran, author, and entrepreneur. He served as a sergeant in Operation Enduring/Iraqi Freedom as a Chemical Operations Specialist where he received an Army Commendation Medal. He has a Master’s degree in Science and has authored four books in three genres.
Michael also happens to write great content that aligns really well with my philosophies about training and nutrition. AND he totally got me to remember pork. I LOVE pork, and just really haven’t thought about it recently. Great add to the weekly shopping list!
Scientific studies are being conducted on thousands of items of food that we consume every day. Some of these studies show how these once deemed unhealthy foods are not as detrimental to your health as initially thought. Below are just a few examples of what was once considered an unhealthy food item is now being hailed by science as not only OK, but healthy.
Eggs were once considered a dietary taboo and thought to clog arteries, which could lead to heart attacks or strokes. However, new research give individuals the green light to consume eggs on a daily basis, some are even calling eggs a superfood. One egg contains healthy amounts of unsaturated fats, high-quality protein and 13 essential minerals and vitamins for only 75 calories. Although the yolk contains 213 milligrams of dietary cholesterol, consuming one whole egg several times per week is acceptable as long as other foods high in cholesterol are limited.
Pork has long been demonized as a fatty, unhealthy, poor choice of food. However, if you are familiar with the right cuts such as boneless loin chops, tenderloin and center cut bacon, pork is superior to chicken as a source of complete protein. On lean, well trimmed cuts, a pork tenderloin is just as lean as a skinless chicken breast. Pork cuts taken from the loin such as pork roast or pork chops are lower in fat and calories than a skinless chicken thigh. Aside from its low fat and calorie content, pork is also a good source of thiamin, niacin, riboflavin and vitamin B6.
COFFEE (my personal favorite)
You may have heard that drinking this caffeinated beverage is bad for your health, although new scientific research states differently. Of course, consuming too much caffeine can cause insomnia and jitteriness, but scientists have discovered that drinking coffee on a regular basis can help reduce your risk of developing diabetes, Parkinson’s disease, colon cancer and even headaches. One study in particular shows that individuals who drink 2 cups of coffee per day have a 20% reduced risk of developing colon cancer than individuals who drink none. Although more research is needed, many health experts believe that coffee’s health benefits outweigh its negatives.
When the low-carb diet craze hit the public, potatoes were cast to the wayside. However, when prepared properly, potatoes (even white potatoes) are a versatile, nutritious and inexpensive food that should have a place in your diet. One medium skin-on potato contains only 160 calories and is high in fiber and potassium. Potatoes should be enjoyed on a consistent basis when they are roasted, baked or mashed. When enjoying potatoes, be aware of adding fatty toppings such as shredded cheese, butter and sour cream, which can add hundreds of calories and unnecessary fat. Try plain fat free greek yogurt as your sour cream substitute – creamy, tangy and LOADS of protein.
Chocolate lovers rejoice! Studies have shown that dark chocolate contains potent antioxidants known as flavonoids similar to those found in fruits, vegetables, red wine and tea. Consuming a small amount of pure dark chocolate on a daily basis can help improve the flow of blood through vessels and capillaries in older adults, and may help improve insulin sensitivity.
Remember that no matter how healthy a food, consuming everything in moderation is key to healthy results. All of the above foods provide you with important nutrients and vitamins, but you can have too much of a good thing. Following portion sizes and a sound nutrition plan that is well balanced in proteins, carbohydrates and fats can help you achieve and maintain optimal health.
This article was written by Sergeant Michael Volkin, inventor of Strength Stack 52 exercise cards, a unique way to transform bodyweight exercises into a fun and competitive workout.