Thursday, August 1, 2013

Wellness Wednesday / "Delia's Dose" on Thursday




This week’s blog is inspired by the mass amount of donuts that I witnessed my coworkers devour for breakfast the other day!

Let’s look at the Nutritional Value of those fried, glutinous, sugary, do they go better with a glass of milk or cup of coffee, treats…

Glazed Donut(from a very famous donut shop chain) : 260 Calories/14 grams of fat, 6 grams Saturated Fat/0 cholesterol/330 grams of sodium/31 grams of carbohydrates/12 grams of sugar/3 grams protein

Now let’s look at the nutritional value of a Whole Grain Bagel(from a very famous bread company chain): 340 Calories/25 grams of fat, 0 Saturated Fat/0 cholesterol/400 grams of sodium/67 grams of carbohydrates/5 grams of sugar/13 grams of protein
Now, let’s assume that you add butter, jelly or cream cheese to your bagel.

2 oz of Plain cream cheese: 190 calories/18 grams of fat, 11 Saturated Fat/55 mg of cholesterol/ 210 grams of sodium/2 carbs/1 gram of sugar/3 grams of protein

Soooo, as you can see...I am about to do something I’d never thought I’d say, think, or type….READY… here goes……It’s better to eat that darn donut than a big bagel with cream cheese!!!

Ok…I need a minute(take a deep breath Delia)………………Ok…I’ll be ok. But, can you see why I can say that? OBVIOUSLY, as with a lot of goodies…MODERATION is the key…but, the donut has less calories, less fat, less sodium, and less carbs! It does not however have less sugar…BUT…the amount of carbs in the bagel is just as bad!  Refined processed carbs are the worst kind for us. Think about how you feel about an hour or so after you eat that donut or bagel. Carbs break down into glucose for our body to use as fuel/energy. If it’s a “good type” of carb, from fresh fruit, veggies, or WHOLE unprocessed, unrefined grains then it takes longer for your body to break it down, thus avoiding the SUGAR HIGH and then the SUGAR LOW that you experience if you have that “bad type” of carb from something like a donut or bagel.  Basically I don’t approve of either of these items, ESPECIALLY for breakfast—the most important meal of the day!

Alright, so what are some better breakfast alternatives? And no, I am not talking about that processed frozen sodium loaded preservative filled fake egg muffin thing that you heat up in the microwave at work!
Try some of these options. Yes, it may require you getting up 10 minutes earlier in the morning…but you can do it! For your own health and well-being!!

*Hard boil some eggs on a Sunday afternoon and have them ready to eat in your fridge for the entire week-a great grab and go protein packed breakfast
*Breakfast Smoothies are a great idea and when you run that blender at 6:45am it is sure to wake up the kids! Try this one: 1 cup milk, 1 heaping spoonful of peanut butter or almond butter, half a banana, 5 ice cubes. You can add a couple scoops of your favorite protein powder if you want(I’ve made this without it though and it’s yummy!)and blend it up!
*Put ¾ cup of cottage cheese or your favorite yogurt in a cup. Top with a cup of pineapple chunks, peaches, or berries and sprinkle with a little wheat germ(found at most grocery stores..full of vitamins and minerals and a good source of fiber!)
*Mini Breakfast Pizzas: Scramble up some eggs. LIGHTLY toast some English muffins. Spread tomato sauce on the English muffin. If you are really being healthy put cooked spinach on top of the tomato sauce then top with the scrambled egg, add some shredded cheese and broil on low until the cheese is melted! You can make up several of these for everyone in the family to have a delicious breakfast!

Have a healthy week!
-Delia

Just for the fun of it..here is the ingredient list for a Glazed Bavarian Kreme Donut from that really famous donut shop
Donut: Enriched Unbleached Wheat Flour (Wheat Flour, Malted Barley Flour, Niacin, Iron as Ferrous Sulfate, Thiamin Mononitrate, Enzyme, Riboflavin, Folic Acid), Palm Oil, Water, Dextrose, Soybean Oil, Whey (a milk derivative), Skim Milk, Yeast, Contains less than 2% of the following: Salt, Leavening (Sodium Acid Pyrophosphate, Baking Soda), Defatted Soy Flour, Wheat Starch, Mono and Diglycerides, Sodium Stearoyl Lactylate, Cellulose Gum, Soy Lecithin, Guar Gum, Xanthan Gum, Artificial Flavor, Sodium Caseinate (a milk derivative), Enzyme, Colored with (Turmeric and Annatto Extracts, Beta Carotene), Eggs; Bavarian Kreme Filling: Water, Sugar Syrup, Modified Food Starch, Corn Syrup, Palm Oil, Contains 2% or less of the following: Natural and Artificial Flavors, Glucono Delta Lactone, Salt, Potassium Sorbate and Sodium Benzoate (Preservatives), Yellow 5, Yellow 6, Titanium Dioxide (Color), Agar; Glaze: Sugar, Water, Maltodextrin, Contains 2% or less of: Propylene Glycol, Mono and Diglycerides (Emulsifier), Cellulose Gum, Agar, Citric Acid, Potassium Sorbate (Preservative), Vanillin (an Artificial Flavor).

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