Category Archives: Enjoy or Avoid

Enjoy or Avoid: The Truth About Eggs

The egg is a tasty and nutritional food that can be served at breakfast, lunch or dinner and is used in making many other meals. For the longest time, eggs had a bad rep as an unhealthy and nutritional untouchable food due to the controversy about cholesterol, high calories and bad fats. It wasn’t until recently that we all got the facts right. Just like most foods, eggs can be healthy for you when eaten in moderation. Eggs don’t completely live up to their reputation.

The myths:       

  • Eggs are a nasty fat and cholesterol filled food that makes them an enemy to anyone on a diet.
  • Eggs raise blood cholesterol levels.
  • Eggs clog arteries especially since they raise dietary cholesterol levels.
  • Cholesterol is fat.

The truth:

  • You shouldn’t throw out the yolk and eat only the egg whites. By doing this you are throwing out the most nutrient packed, antioxidant rich, vitamin packed and mineral loaded portions of the egg.
  • Egg yolks contain B-vitamins, trace minerals, folate, vitamin A, lutein and many other powerful nutrients.
  • The proteins in the egg whites aren’t as powerful without the egg yolks to balance out the amino acids and make protein more bio-available.
  • The egg is a nutritional powerhouse.

The benefits:

  • Eggs are great for the eyes and can help to protect against macular degeneration as the result of carotenoid content.
  • Eggs can help to lower your risk of developing cataracts.
  • Egg consumption may be able to help prevent the occurrence of blood clots, stroke and heart attack.
  • Eggs are a great source of choline, which can help regulate the functions of the brain, nervous and cardiovascular systems.
  • Eggs are one of the only foods that naturally contain vitamin D.

Enjoy or Avoid: Red Meat

With warmer weather just around the corner, it is time for many individuals to fire up the grill and enjoy a hamburger or two. However, there are reasons why you should cook your meat thoroughly. Since a vegetarian diet is not for everyone, there are plenty of reasons and benefits from scaling back on your burger cooking this year.

Perhaps the biggest reason for reducing your red meat intake is that you’ll live longer. Numerous studies have indicated that eating red and processed meats regularly can increase your risk of developing heart disease and cancer. This is largely because of the high levels of cholesterol and saturated fats found in red meat. A study released in the Archives of Internal Medicine is the first to link red meat with an increased risk of death. This study found that by replacing one dish of red meat per day with a healthier, protein-packed choice – such as poultry, fish or legumes – can decrease the risk of an early death by seven to 19 percent.

Still not convinced? By cutting back on red meat, you’ll be eating more nutritious meals. If you have a delicious steak on your plate, healthy sides such as veggies can become neglected. When you don’t have a sizzling piece of meat in the center of your plate, you are more likely to finish the healthier foods on your plate. By eating healthier foods, your body is getting the vital nutrients it needs to function on a daily basis.

Cutting back on red meat is not only beneficial for yourself, but for the environment as well. It is important to realize that meat production requires a great deal of energy, food and water resources.

What can you do to start cutting back your red meat consumption? Experts recommend starting with the processed meats – such as bacon or sausage. Processed meats carry the highest risk of premature death with them. Next, try limiting yourself to eating only two to three servings of red meat per week. You can enjoy the benefits of a healthier meal plan without completely eliminating red meat from your diet.

Enjoy or Avoid: A Healthier Sunday Brunch

Perhaps Sundays are one of your favorite days of the week. Sundays are a time to relax and take time for yourself or meet up with family and friends. For many, this comes with the tradition of Sunday brunch. Belgian waffles, muffins, maple syrup, whipped cream, bacon, sausage and many other delicious treats it is easy to overindulge. When you overindulge, this may mean spending the afternoon in a food-coma. It doesn’t have to be this way though. You can enjoy your Sunday brunch without ruining the rest of your day.

Consider topping your pancakes with at least one fruit (however, remember the more the better). Cherries, apples, bananas, blueberries and raspberries can make great (and healthy) additions to your pancakes. Fruit is sweet and may even cause you to skip out on smothering your pancakes with maple syrup.

Remember that grains make a healthy breakfast. Oatmeal, brown rice or quinoa all make for hearty, satisfying, delicious and healthy breakfast options. To make these foods even more appealing, consider adding nuts, fresh fruit or a little yogurt.

Don’t forget about protein and fiber. You can put your cravings for eggs to good use! Mix eggs with vegetables and beans for plenty of protein and fiber. This will give you plenty of energy to help keep you enjoying your entire Sunday. You’ll have plenty of energy for all your favorite Sunday activities – even if that means cheering your favorite football team on in front of the television.

Opt for a healthy spread for your bagels. Remember that cream cheese is a much more healthy option than butter. Cream cheese contains less calories and saturated fat than butter. Another option is nut butters. These butters are high in protein and good for you.

Opt for muffins and cereal with whole flaxseeds. This can add fiber to your diet as well as omega-3 fatty acids, which are great for improving your overall health.

If opting for cereal, consider mixing multiple different cereals together. This will give you a variety of tastes and textures, while increasing the nutritional value of your meal.

You do not have to sacrifice what for some is the best meal of the week. The trick is to watch your portion sizes and choose healthy brunch items.

Avoid or Enjoy: Diet Soft Drinks

If you enjoy an ice cold, diet soft drink from time to time, you may have noticed your favorite drink making the news from time-to-time. In early March 2012, a watchdog group released a report saying that drinks such as Coke or Pepsi contain high levels of a chemical known as 4-MI, which is used to make the brown-coloring of soft drinks. This group has indicated that 4-MI can cause cancer.

The controversial report led to Coke and Pepsi reducing the amount of 4-MI in their soft drinks; which in turn lowers the possibly carcinogenic properties of your favorite beverages. With a link to causing cancer in animal studies, California has even added it to a list of unsafe chemicals. This means soda companies are faced with the issue of having to add a label with a cancer warning on their products if they had decided against decreasing the amount of 4-MI in their products.

As the controversy continues to stir around what may have been your beverage of choice, here are some more reasons why you may want to cut back on your diet soda intake:

  1. Weight gain. Researchers are not sure the exact reason why weight gain occurs when consuming diet soda. However, a majority of researchers do agree that there is a link between diet soda consumption and weight gain. Studies have shown that diet-soda drinkers are more likely to be making poor lifestyle habits, which can lead to excessive weight gain. Researchers have also indicated that artificial sweeteners can mess with your body. The artificial sweeteners found in many diet sodas can confuse the body by causing it to crave real sugar – which is something you are depriving the body of when you drink diet soft drinks.
  2. Increased risk of disease. Studies should that making a habit of drinking diet soda can increase your risk for developing osteoporosis or diabetes, as well as having a stroke.
  3. Diet soda can be damaging your body. Diet soda can harm your kidneys and teeth. Diet soda can decrease your kidney function by as much as 30 percent if you drink two or more diet drinks per day. The phosphoric acid in diet drinks can dissolve the calcium in tooth enamel, which can leave your teeth weak.

Will you be cutting your diet soft drink intake?

Enjoy or Avoid: The Thanksgiving Edition

So Thanksgiving is literally just around the corner, and while the holidays are a great time to enjoy good food with family, you still might be wondering what are the healthiest options when it comes to Thanksgiving dinner.

INEVO has compiled a list of foods you can enjoy and foods to avoid, but we want to say this, if there is something you really want to enjoy Thanksgiving day, then allow yourself to splurge. Everyone deserves it, but just remember, everything in moderation! Enjoy and have a very happy Thanksgiving!

Enjoy: “White” meat turkey; Avoid: “Dark” meat turkey

  •  3 ounces of “white” turkey breast will save you around 50 calories and 4 grams of fat from its darker counterpart. The white meat turkey has around 115 calories and 7 grams of fat, while the dark meat has around 160 calories and 11 grams of fat.

Enjoy: Green bean casserole; Avoid: Sweet potato casserole

  • Traditional green bean casserole, including the creamy mushroom soup and crispy fried onions is around 161 calories and 9 grams of fat for every 3/4 of a cup, which is a lighter side than sweet potato casserole that has around 285 calories and 5 grams of fat for every 3/4 of a cup. If you can’t say no to the sweet potato casserole, don’t feel too bad. It is still full of good nutrients including beta carotene and vitamin A.

Enjoy: Pumpkin pie; Avoid: Apple pie

  • Pumpkin pie is the better choice with 216 calories and 14 grams of fat per slice (around 1/8 of a 9 inch pie). Apple pie, on the other hand, has 411 calories and 19 grams of fat for the same-size slice.

* Learn more by visiting: Shine from YAHOO!

Enjoy or Avoid – The “Diet” Food Edition

Dieting doesn’t mean eating tasteless, fat-free, low calorie foods. Instead, making informed, healthy choices will help you stay on track and leave you feeling full and satisfied. Below we’ve come up with a list of  healthy foods to enjoy and “diet” foods to avoid!

1. Avoid – Puffed cereal with skim milk
Yes, it’s true that breakfast is the most important meal of the day. But eating breakfast is only half the battle, you still need to make healthy choices! Skim milk and puffed cereal may seem like a healthy, low-fat option, but the low fiber content won’t satisfy your hunger, and you’ll be left wanting more.

Enjoy – Rolled or steel cut oats.
Oatmeal is a satisfying and filling breakfast that will give you that needed boost of energy in the morning. Stick to the plain variety and add in a little brown sugar, fruits or even a tablespoon of peanut butter to satisfy your cravings.

2. Avoid – Plain rice cakes
Rice cakes are good for you, but when you notice that you’ve eaten half a bag in one sitting – well that’s a problem. These little cakes are low in fiber and have a high glycemic index, which means you’re probably going to be finishing that bag before you feel satisfied.

Enjoy – Rice cakes with some cream cheese or peanut butter.
A spread on top of your rice cake makes it a balanced choice that is fulfilling and satisfying. If you’re craving something sweet, add a tablespoon of peanut butter, or if you want something salty, then add a tablespoon of cream cheese.

3. Avoid – Light yogurt
With sweet, artificial flavors, light yogurt doesn’t leave your body with enough to digest, which means your stomach will be hungry for more.

Enjoy – Low-fat Greek yogurt
The high protein and creaminess of low-fat Greek yogurt makes it a better choice. If you want to add in some flavor try a dash of cinnamon or add in your favorite seasonal fruit.

4. Avoid – Apples
Okay, so you’ve heard “An apple a day keeps the doctor away.” And it’s true – apples are good for you. However, if you eat just an apple for your daily afternoon snack, you may tend to overeat at dinner. That’s because just a plain old apple is not a balanced snack.

Enjoy – Apples and nuts (or cheese stick)
Eat an apple and some nuts too! If you combine your usual afternoon snack with a few almonds or a cheese stick, yes you might be getting some extra calories, but they are well worth it because it will keep you fuller longer.

The trick to any “diet” food is to ensure that it provides you with enough nutrients to keep you feeling full and satisfied. Remember that spicing it up or adding variety keeps things from getting boring. Also, keep in mind that if you let yourself indulge once in awhile, you will be less likely to splurge and overeat later.

Check back often for more great tips, recipes and advice. And if you’d like to learn how our revolutionary lipolaser, right here in Pittsburgh, can help remove fat, melt away the inches and reveal the body you’ve always wanted, then visit our website:


* Learn more at

Enjoy or Avoid: The Belly Fat Edition

You’ve told yourself that you’re committed to losing that stubborn belly fat. Well, first give yourself credit – recognizing that you want to make a change in the way you look and feel is the first step in changing the way you look and feel, but now that you’ve taken that first step, where do you begin? Well, it’s important to look at what you are eating and make healthy substitutions to encourage fat loss, while leaving you feeling full and satisfied.

Breakfast is the most important meal of the day. It boosts your metabolism, and if you choose the right foods, breakfast will leave you feeling fuller and energized throughout the day. However, some people don’t have time to cook a full course breakfast, so what’s a quick and healthy solution?

  • Enjoy Oatmeal: Oatmeal is high in fiber, low in fat, and stabilizes blood sugar. This fast and fulfilling breakfast will energize you throughout the day, but beware of sugary flavored varieties. Instead, stick to an original flavor and add in some delicious berries or a dash of cinnamon for added flavor and health benefits.
  • Avoid Sugary Cereals: When you think of sugary cereals are you imagining Lucky Charms, Reese’s Puffs or Cocoa Krispies? Well, what if I told you that Kellogg’s Raisin Bran has more sugar than all of the above? Don’t believe me, well it’s true. Some other offenders that you need to beware of are: Kellogg’s Smart Start Original Antioxidants and General Mills Chex Multi-Bran. All three of these cereals contain more than 13 grams of sugar.

You may think that in order to lose weight you need to cut back on calories and ignore those hunger pangs.  Wrong! Eating small snacks throughout the day boosts your metabolism, and you’re less likely to overeat during dinner.

  • Enjoy Almonds: Almonds have amazing health benefits packed into each little nut. They help reduce cholesterol, stabilize blood sugar and are an excellent source of calcium. Almonds are a healthy and delicious snack that you should incorporate into your everyday diet. Stick to 24 almonds a day to satisfy your belly without overloading on calories.
  • Avoid Salted Peanuts: Now don’t get confused. We just told you how great almonds are, so you might be wondering why peanuts (another nut variety) is something you should avoid, right? What we don’t like about salted peanuts is they are loaded with sodium, which can raise your blood pressure. So if it’s a peanut you crave, reach for the roasted, unsalted kind.

Ah, the age-old question: “What’s for dinner?”  Eating delicious dinners that the whole family can enjoy, while watching your waistline, can be a challenge, but it’s not impossible. Just remember to make healthy substitutions for the dishes you already love – whole grain pasta and turkey burgers are some healthier choices.

  • Enjoy Grilled Fish Tacos: Who doesn’t love fish tacos? Instead of battered and fried fish, try grilling it! Add in some spices and a healthy, delicious avocado and mango salsa and some rice on the side, and you have yourself a tasty meal that the whole family will love!
  • Avoid Chicken Quesadillas: If you are really craving a quesadilla, we suggest a “do it yourself” variety that is light on cheese and sour cream. Restaurants try to pack in as many ingredients as they can, for example Chili’s Bacon Ranch Chicken Quesadilla combines: cheese, ranch dressing, bacon and chicken for a heart-stopping 1,650 calories, 107 grams of fat and 3,450 milligrams of sodium.

Have we made you hungry talking about food? Well, if you would like to try something new, check back next week for some delicious recipes, including those grilled fish tacos!