Enjoying the 'Good Life' on a Budget
How did you think of the idea behind You're So Money? I was 26, living in Manhattan, and working as a financial journalist. I had figured out a way to pay down debt, spend within my means, but also live a bit beyond my means, with [things like] dinners out, expensive shoes, and a Bahamas vacation. After all, it was my job, more or less, to learn and understand financial matters. I was comfortable facing money and viewed money as a vehicle to achieving my goals, rather than as a setback because I had student loans and some credit card debt once upon a time.
Meantime, my friends, largely, didn't have as much of a grip on debt and spending. I knew I wasn't any smarter than my friends. I just had exposure to money matters, unlike the average 20-something. I felt I was in a good position to give my friends advice—but also knew this book couldn't be like anything else out there. It had to be fun, engaging, and relevant. It couldn't talk down or make readers feel guilty or embarrassed about their financial issues, be it their thousands of dollars of credit card debt or wanting to spend $100 on a haircut.
Do you think it is really possible to live it up on entry-level salaries? I do. Don't get me wrong—having more money means you can spend money on more things. But the "good life" should not be about quantity. Rather, it's about spending your time and money on the very things and events that make you feel happiest and most fulfilled.
I use the example of a young 20-something who was making very little money as a budding artist in New York City. She was sharing an apartment in Brooklyn, living very simply. Her good life meant having the opportunity to travel. By paring back on day-to-day expenditures, like meals out and cab rides, she was able to utilize her money toward a greater joy, which was taking weekend trips. In her mind, she was "living it up."
You recommend defining a "hierarchy" of needs and wants—what does that mean? The hierarchy is all about discovering what's important to you—and what you can't live without.
Saving and paying down debt should be at the top of everyone's hierarchy of needs. After that, it's all about you and your definition of the "good life." What are your values? Where do you see yourself in the next five years or so? Questions to consider include: Do I want to go back to school? Do I want to move? Do I want to travel more? Do I want to start a business? Do I want to buy a house? Then figure out what in your immediate spending world is or is not contributing to those goals. That's how you can then develop this hierarchy—and begin spending and saving in a more self-tailored way.
What are examples of easily overlooked items that people might want to consider cutting from their budget so the money can instead go to something more meaningful to them? It's easier to give advice once you know each person's "good life."
But there are some general things to consider:
Gym memberships. The average person visits the gym just four times a month. The average gym membership is about $60 a month. You can do the math. If you can't remember the last time you hit the gym, consider canceling or getting on an a la carte system where you pay as you go.
ATM fees. I live by my debit card. I opt to use it in stores wherever I can in order to avoid the ATM, which charges me on average $2 a withdrawal. In some cases $3! If you hit the ATM once a week, that's at least $100 a year in fees. In 10 years, at a 3 percent interest rate, that $100 a year becomes close to $1,200! Or if you want, it's $100 toward last month's Visa bill...or if you're debt free—a one-hour facial at a fancy spa.
Purchased books and DVDs. The library is becoming more popular with the under-30 crowd these days. No joke! If you're a bookworm, get a free library membership and instead of spending $20 to $30 a month on a couple of books, get them free from the library. Same goes for DVDs.
Adult beverages. You can slice your dinner bill in half at the restaurant by nixing two glasses of wine.
If you want to make a toast, consider a BYOB restaurant instead. Know that, as a way to profit, restaurants and bars jack up wine bottle prices by three to four times what you'd pay in the liquor store.
How do you decide when to buy things and when to skip it?
Your spending diary suggests you make economical choices. There are some things I do very consciously. I have a little rule of thumb, which is I needed to at least have one to two homemade meals every day. If I know I'm going to be eating out for dinner, I will usually eat breakfast at home, pack a lunch, or have a small bought lunch at work. It's healthier and saves a bundle. For things that aren't necessary, like shoes—although nice clothes and shoes are a part of my "good life" equation—I try not to go crazy all the time. A $7 cotton tee is just as good as a $30 one, especially if I'm just going to layer it under other tops and wash it 18 times. I consciously went to DSW for shoes, too, because I get a kick out of saving on shoes. I recently splurged $330 on a pair of Marc Jacobs shoes, but it was my New Year's gift to myself, after learning about my raise. And I totally love them!
But you also do seem to spend money on things that aren't necessarily necessities, like brunch—is that also a conscious decision, because those things make you happy? Why work hard for your money if you can't enjoy it? I've gotten to a point in my financial life where I feel like I can splurge on some things with more freedom than when I was just starting out in New York. I'm further enough along in my career where I have a bit more discretionary income. A leisurely brunch was always something I'd have to budget for. Now I can afford it better. That said, there are definitely some weekends when I prepare breakfast. That $12 granola and yogurt bowl across the street is just $3 or $4 when prepared at home!
Saturday, July 19, 2008
Is soda bad for bones? 3 reasons to think before you drink
Is soda bad for bones? 3 reasons to think before you drink
Although I never developed a regular soda habit, I’m an avid seltzer drinker and I love to mix carbonated waters and beverages in healthy summer cocktails. But I’ve heard that drinking seltzers, sodas or other carbonated drinks may harm your bones. So I asked Joyce Hendley, an EatingWell contributing editor, if that rumor is true. She wrote about this question in EatingWell’s June issue. Her answer? "Perhaps."
Although I never developed a regular soda habit, I’m an avid seltzer drinker and I love to mix carbonated waters and beverages in healthy summer cocktails. But I’ve heard that drinking seltzers, sodas or other carbonated drinks may harm your bones. So I asked Joyce Hendley, an EatingWell contributing editor, if that rumor is true. She wrote about this question in EatingWell’s June issue. Her answer? "Perhaps."
3 reasons to think before you drink:
1. There’s research that links drinking certain types of soda with weaker bones—but carbonation doesn’t seem to be the problem. (Keep your bones strong with recipes from EatingWell’s Bone Health Recipe Collection.)
2. Nutrition experts once believed caffeine could be the culprit. In a 2001 study out of Creighton University in Omaha, Nebraska, people lost measurable amounts of calcium after drinking caffeinated sodas. Drinking decaffeinated sodas didn’t appear to have the same effect. As it turned out, though, people tended to make up for the losses by excreting less calcium later in the day. The researchers concluded that if sodas harm bones it’s probably because people drink them in place of milk. (Make sure you’re getting enough calcium with these delicious calcium-rich recipes.)
3. But another study, reported in 2006 by researchers at Tufts University in Boston, suggests that colas, specifically, might be problematic. Among the 1,413 women whose dietary records and bone-density scans they reviewed, those who drank a diet or regular cola at least three times a week over five years had significantly lower bone densities than those who sipped cola once a month or less. No such effect occurred with other carbonated drinks, even after researchers factored in intake of calcium from foods.
The likely cause? Phosphoric acid, which is unique to colas, says Katherine Tucker, Ph.D., lead author of the study. When the body breaks down this compound, the acidity (or concentration of free hydrogen ions) of the blood increases. To neutralize acidity, hydrogen ions bind with minerals, including calcium and magnesium. If they’re not available in the blood, says Tucker, “the body draws calcium from bones.” The occasional-cola drinker probably needn’t worry. “The real risk is for those who drink cola every day,” says Tucker. (Find out how to boost your bone health with EatingWell’s diet tips and menus.)
Joyce’s bottom line: There are plenty of good reasons to quit a regular soda habit; carbonation isn’t one of them. In fact, sparkling mineral waters sometimes contain a little calcium and magnesium so they might even benefit bones. So skip the soda and try one of EatingWell’s healthy recipes for summer drinks.
Here's a refreshing and low-calorie alternative to sugar-laden sodas:
Raspberry SpritzerMakes 2 servings
2 cups seltzer2/3 cup frozen raspberries2 sprigs fresh mint3 ounces raspberry-flavored syrup or ChambordIce cubes
Combine seltzer, raspberries, mint and raspberry-flavored syrup (or Chambord) in a small pitcher. Pour over ice.
How to Survive the 5 Most Embarrassing Dinner Date Mishaps
How to Survive the 5 Most Embarrassing Dinner Date Mishaps
Dining mishaps come in all forms. And no, we're not talking about using the wrong fork for your salad! Spills, slip-ups, unsightly smears, these can turn a delightful dinner into a bit of a nightmare. Here's a guide to make the best of some messy situations...
§ The Spray Chatting while in the midst of chewing a bite is never desirable, although sometimes it's unavoidable. If you accidentally spit a bit of "collateral" on your company, it can be downright mortifying! Take a napkin and playfully wipe them off. A laugh and a shrug can do wonders! If you get lucky and they don't happen to notice that spot of food that landed on their sleeve, reach over and brush it off by touching their arm to emphasize something you're saying -- they'll never know.
§The Whole Tooth Poppy seeds, fresh ground pepper, and shredded lettuce are top threats to your dignity. There's nothing like enjoying a delicious meal and leisurely conversation only to discover you've had a ribbon of green stuck around your tooth for the last hour. If your date points it out, laugh it off and graciously excuse yourself to remove it. Do not try to pick it out at the table! If you discover it on your own by way of a trip to the restroom, let it slide or make a light joke of it when you return to the table (depending on whom you're dining with).
§The Spaz You pick up your fork to take a bite of tomato basil linguini and then SPLAT, it's all over your lap. Whether it's pasta sauce or iced tea, there's nothing slick about spilling food on yourself or the table, but you can handle the aftermath with grace. Just smile and say "whoops," then gently wipe yourself off with a napkin. If the spill calls for a more hardcore anecdote, excuse yourself to the bathroom to wipe it away with soap and water. It's better than feverishly scrubbing at the table.
§The Drop Out If you drop a utensil on the floor, flag the waiter and politely ask for a replacement. He or she will generally retrieve the fallen item, so you don't end up diving under the table. Handle it as a non-event and move on with your meal. If you're at someone's home, subtly retrieve the item and go to the kitchen to rinse it off.
§The Food Face Even for the most cautious diners, certain foods are always a bit messy -- take hot-and-cheesy pizza, sauce-laden barbecued chicken, and double-decker burgers for instance. If a speck ends up on your cheek, no worries. Delicately wipe it off. If you aren't aware of it, and your companion points it out, wipe it away with a good-natured laugh and a "thank you!!" When your dinner date is the one with a little stray sauce on his or her face, a simple "you've-got-a-little-yummy-right-here" will let them know in an amusing embarrassment-free way.
Dining mishaps come in all forms. And no, we're not talking about using the wrong fork for your salad! Spills, slip-ups, unsightly smears, these can turn a delightful dinner into a bit of a nightmare. Here's a guide to make the best of some messy situations...
§ The Spray Chatting while in the midst of chewing a bite is never desirable, although sometimes it's unavoidable. If you accidentally spit a bit of "collateral" on your company, it can be downright mortifying! Take a napkin and playfully wipe them off. A laugh and a shrug can do wonders! If you get lucky and they don't happen to notice that spot of food that landed on their sleeve, reach over and brush it off by touching their arm to emphasize something you're saying -- they'll never know.
§The Whole Tooth Poppy seeds, fresh ground pepper, and shredded lettuce are top threats to your dignity. There's nothing like enjoying a delicious meal and leisurely conversation only to discover you've had a ribbon of green stuck around your tooth for the last hour. If your date points it out, laugh it off and graciously excuse yourself to remove it. Do not try to pick it out at the table! If you discover it on your own by way of a trip to the restroom, let it slide or make a light joke of it when you return to the table (depending on whom you're dining with).
§The Spaz You pick up your fork to take a bite of tomato basil linguini and then SPLAT, it's all over your lap. Whether it's pasta sauce or iced tea, there's nothing slick about spilling food on yourself or the table, but you can handle the aftermath with grace. Just smile and say "whoops," then gently wipe yourself off with a napkin. If the spill calls for a more hardcore anecdote, excuse yourself to the bathroom to wipe it away with soap and water. It's better than feverishly scrubbing at the table.
§The Drop Out If you drop a utensil on the floor, flag the waiter and politely ask for a replacement. He or she will generally retrieve the fallen item, so you don't end up diving under the table. Handle it as a non-event and move on with your meal. If you're at someone's home, subtly retrieve the item and go to the kitchen to rinse it off.
§The Food Face Even for the most cautious diners, certain foods are always a bit messy -- take hot-and-cheesy pizza, sauce-laden barbecued chicken, and double-decker burgers for instance. If a speck ends up on your cheek, no worries. Delicately wipe it off. If you aren't aware of it, and your companion points it out, wipe it away with a good-natured laugh and a "thank you!!" When your dinner date is the one with a little stray sauce on his or her face, a simple "you've-got-a-little-yummy-right-here" will let them know in an amusing embarrassment-free way.
04 Tips for the Broken Heart
Four Tips for the Broken-Hearted
When I broke up with my boyfriend of five years, I cried so hard that the skin on my nose started peeling from blowing it so much. I didn't cry on Valentine's Day, his birthday, or the other "big" occasions when I thought loneliness would set in. I cried at the tiniest things -- when I saw a monkey on TV that I knew he'd laugh at, or when I smelled a whiff of his sporty deodorant at Duane Reade. Of course people told me it would get easier with time -- and it did -- but what they didn't tell me was that it would get harder with time before it got easier.
Every day that passed was marked. I'd think, "I can't believe this is the first Saturday without him as my date", or "How could 4 months have passed without us talking?"
Breaking up is more than hard to do... it feels totally unnatural, counter-intuitive, and down-right unfair to stop talking to someone you're used to talking to daily.
Of course, if the breakup was fueled by something lousy that your partner did -- or something hurtful that you did -- anger and guilt can transform the mourning process. More often than not, however, people break up when they still have feelings for their partner.
While you're blowing your nose, here are a few tips to consider:
1. Write down a list of your five 'must-haves' and five 'can't-stands' for your future partner. It can be as silly as wanting to date someone who loves to dance or as serious as wanting to be with somebody of the same faith. If it is important to you, include it in your list.
2. Make new relationship resolutions.
Try to identify how certain fears influenced your last relationship, and decide whether you're prepared to take steps to face those fears.
Try to identify how certain fears influenced your last relationship, and decide whether you're prepared to take steps to face those fears. For instance, if you feared losing your independence in your last relationship, how will you cope in your next one so that you don't feel you have lost yourself while in a partnership?
3. Ask yourself, "Why did you stay as long as you did?" Were there moments when you knew it wasn't working? How did you deal with it? What would you do differently if you did it again?
4. Allow yourself to grieve in a way that's comfortable to you. For some, playing sad love songs and spending many nights inside with Ben and Jerry feels best. For others, jumping into the dating game in a casual way and having fun is a good way to cope.
My friend Dan always says that breakups happen twice -- once in your heart, and once out loud. By the time the breakup is done, no doubt that there were sleepless nights or resolutions made to change the situation. Once you get to the point where a relationship just isn't working, or if the other person has terminated something you thought had more potential, don't beat yourself up. It's easier to say with distance and time -- but usually these things are a blessing in disguise.
When I broke up with my boyfriend of five years, I cried so hard that the skin on my nose started peeling from blowing it so much. I didn't cry on Valentine's Day, his birthday, or the other "big" occasions when I thought loneliness would set in. I cried at the tiniest things -- when I saw a monkey on TV that I knew he'd laugh at, or when I smelled a whiff of his sporty deodorant at Duane Reade. Of course people told me it would get easier with time -- and it did -- but what they didn't tell me was that it would get harder with time before it got easier.
Every day that passed was marked. I'd think, "I can't believe this is the first Saturday without him as my date", or "How could 4 months have passed without us talking?"
Breaking up is more than hard to do... it feels totally unnatural, counter-intuitive, and down-right unfair to stop talking to someone you're used to talking to daily.
Of course, if the breakup was fueled by something lousy that your partner did -- or something hurtful that you did -- anger and guilt can transform the mourning process. More often than not, however, people break up when they still have feelings for their partner.
While you're blowing your nose, here are a few tips to consider:
1. Write down a list of your five 'must-haves' and five 'can't-stands' for your future partner. It can be as silly as wanting to date someone who loves to dance or as serious as wanting to be with somebody of the same faith. If it is important to you, include it in your list.
2. Make new relationship resolutions.
Try to identify how certain fears influenced your last relationship, and decide whether you're prepared to take steps to face those fears.
Try to identify how certain fears influenced your last relationship, and decide whether you're prepared to take steps to face those fears. For instance, if you feared losing your independence in your last relationship, how will you cope in your next one so that you don't feel you have lost yourself while in a partnership?
3. Ask yourself, "Why did you stay as long as you did?" Were there moments when you knew it wasn't working? How did you deal with it? What would you do differently if you did it again?
4. Allow yourself to grieve in a way that's comfortable to you. For some, playing sad love songs and spending many nights inside with Ben and Jerry feels best. For others, jumping into the dating game in a casual way and having fun is a good way to cope.
My friend Dan always says that breakups happen twice -- once in your heart, and once out loud. By the time the breakup is done, no doubt that there were sleepless nights or resolutions made to change the situation. Once you get to the point where a relationship just isn't working, or if the other person has terminated something you thought had more potential, don't beat yourself up. It's easier to say with distance and time -- but usually these things are a blessing in disguise.
When we start to date again, we often realize how wonderful it feels to be appreciated for some of the quirks that annoyed or upset our ex, or how amazing it is to be fulfilled and fully present with
How to deal with a Car Dealer
10 rules for dealing with a car dealer
Haggling is virtually essential, or you'll pay more than you really need to. And then you'll pay interest on that higher price.
Dealing with a dealer scares a lot of would-be customers when it need not. The key is doing your research on the vehicle of your choice before you go to a lot.
When you are dealing with dealers, it's hard to recall every fact you've researched, but keep these 10 key points in the back of your mind:
·Dealers have a profit margin commonly between 10 percent and 20 percent. Usually, this is the difference between the sticker price (the price they want you to pay) and the invoice price (the price they paid for the car).
·If you don't see exactly what you want on a new car lot, consider ordering it. This may take time, but at least you'll be paying for what you want and not paying for extras the salesperson talked you into.
·Now reverse that last idea. If you are sure of what you want and don't budge, a dealer may offer to let a car go cheaper if it is "almost" what you want. Have an idea in your mind of what your second choice would be, and if the offer comes you'll know whether to say yes or no and won't be confused. Here's a chance to pay a lot less and get something very close to what you wanted.
·Emotions can cost you money. If you let a dealer get you too "high" on a vehicle, if you reveal you have to have a certain vehicle or if you are excited but not well researched, you'll almost always pay more.
·Do not be too embarrassed to walk out. Many dealer tricks are designed to keep you in the showroom.
·Consider beginning the process by phone -- getting some competitive prices is your first step, but there's no need to get involved with a salesman just for that. Don't accept a refusal to talk over the phone. A dealer who demands your presence before offering any numbers is not speaking your language.
·Get all the dealers you talk with to use the same figure. Use the factory invoice price as a basis. Then each dealer must give you a number you can compare to other dealer prices (every dealer pays the same for the same car -- the factory invoice price).
.Dealers sometimes get extra factory incentives and may be able to sell below factory invoice price.
·Negotiate for a price, not a monthly payment. Price first, then payments!
.Don't pay for things you don't have to pay for. Be prepared to pay extra for taxes, registration, licenses and destinations charges. Don't pay for delivery, promotion, handling, sales charges, floor charges or any other fancy words the dealer is using to have you pay for something you don't have to pay for. Be prepared to turn down fancy extras like rust proofing and pin striping. They're expensive and you don't need them.
Haggling is virtually essential, or you'll pay more than you really need to. And then you'll pay interest on that higher price.
Dealing with a dealer scares a lot of would-be customers when it need not. The key is doing your research on the vehicle of your choice before you go to a lot.
When you are dealing with dealers, it's hard to recall every fact you've researched, but keep these 10 key points in the back of your mind:
·Dealers have a profit margin commonly between 10 percent and 20 percent. Usually, this is the difference between the sticker price (the price they want you to pay) and the invoice price (the price they paid for the car).
·If you don't see exactly what you want on a new car lot, consider ordering it. This may take time, but at least you'll be paying for what you want and not paying for extras the salesperson talked you into.
·Now reverse that last idea. If you are sure of what you want and don't budge, a dealer may offer to let a car go cheaper if it is "almost" what you want. Have an idea in your mind of what your second choice would be, and if the offer comes you'll know whether to say yes or no and won't be confused. Here's a chance to pay a lot less and get something very close to what you wanted.
·Emotions can cost you money. If you let a dealer get you too "high" on a vehicle, if you reveal you have to have a certain vehicle or if you are excited but not well researched, you'll almost always pay more.
·Do not be too embarrassed to walk out. Many dealer tricks are designed to keep you in the showroom.
·Consider beginning the process by phone -- getting some competitive prices is your first step, but there's no need to get involved with a salesman just for that. Don't accept a refusal to talk over the phone. A dealer who demands your presence before offering any numbers is not speaking your language.
·Get all the dealers you talk with to use the same figure. Use the factory invoice price as a basis. Then each dealer must give you a number you can compare to other dealer prices (every dealer pays the same for the same car -- the factory invoice price).
.Dealers sometimes get extra factory incentives and may be able to sell below factory invoice price.
·Negotiate for a price, not a monthly payment. Price first, then payments!
.Don't pay for things you don't have to pay for. Be prepared to pay extra for taxes, registration, licenses and destinations charges. Don't pay for delivery, promotion, handling, sales charges, floor charges or any other fancy words the dealer is using to have you pay for something you don't have to pay for. Be prepared to turn down fancy extras like rust proofing and pin striping. They're expensive and you don't need them.
Six Natural Cleaning Wonders
6 ingredients for a green, clean home
6 Natural Cleaning Wonders
Sure, it’s great to find that one magical product that solves a very specific household problem. (The Gonzo Pet Hair Lifter a multiple-cat-owning friend received as a Christmas gift truly has no equal.) But the truth is, you need little more than the following six ingredients—baking soda, borax, lemon juice, salt, olive oil and white vinegar—to clean just about anything in your home (pet hair excluded). Here are just a few of the many uses for these, well, magical multi-taskers:
6 Natural Cleaning Wonders
Sure, it’s great to find that one magical product that solves a very specific household problem. (The Gonzo Pet Hair Lifter a multiple-cat-owning friend received as a Christmas gift truly has no equal.) But the truth is, you need little more than the following six ingredients—baking soda, borax, lemon juice, salt, olive oil and white vinegar—to clean just about anything in your home (pet hair excluded). Here are just a few of the many uses for these, well, magical multi-taskers:
1. Baking soda: Acts as a scrub to remove hard water stains; polishes metal; deodorizes pretty much anything it touches (try stashing some in the fridge).
2. Borax: Mixed with three parts water, it makes a paste for cleaning carpet stains; mixed with ¼ part lemon juice, it cleans stainless steel and porcelain. (Note: although borax is a natural substance, you still shouldn’t eat it—and neither should your kids or pets.)
3. Lemon: Deodorizes and cuts grease on counter tops; rubbed on cutting boards, it bleaches stains and disinfects; combined with baking soda, it removes stains from plastic food storage containers.
4. Salt: Another natural scrubber—sprinkle it on cookware or oven surfaces, then rub; add citrus juice to turn it into an effective rust remover.
5. White vinegar: Deodorizes and disinfects; combine with water (and a little liquid soap—I know, it feels like cheating) to clean windows, mirrors, and floors; use at full strength in a spray bottle to fight mold and mildew.
6. Olive Oil: Mix two parts oil with one part lemon juice and use as a natural wood polish. (Save the really good stuff for dinner.)One added bonus of using natural cleaners: as part of your spring cleaning regimen, you can now clear out all those bottles of specialized (and possibly toxic) potions.For more tips on rounding out your eco-friendly cleaning closet, see Christina Strutt’s cleaning-pantry-checklist from her new book, A Guide To Green Housekeeping; for a video demonstration of how to mix up some natural cleaning solutions with these ingredients, watch this clip from Decor It Yourself.
What are your best natural cleaning techniques?
Healthy Living - 06 Diet Busters
Healthy Living
6 Diet Busters: Healthy-Sounding Foods That Really Aren’t
My friend Henry, recently bought a huge box of Yogos, confident that these “yogurty-covered, fruit-flavored bits” were a healthy choice for his kids. No doubt Henry was deceived by the “health halo” effect. Words like “yogurt” and “fruit” positively glow with such halos, since we consider these foods healthy in their natural state. Don’t be fooled.
My friend Henry, recently bought a huge box of Yogos, confident that these “yogurty-covered, fruit-flavored bits” were a healthy choice for his kids. No doubt Henry was deceived by the “health halo” effect. Words like “yogurt” and “fruit” positively glow with such halos, since we consider these foods healthy in their natural state. Don’t be fooled.
Although most foods can fit into a healthy diet if you know your limits, do a reality check and read labels first. Here are some of the worst offenders:
1. Energy bars
Energy bars usually contain protein and fiber—nutrients that help you feel full—but also may be loaded with calories. That’s fine if you occasionally make one a meal, but most of us eat them as snacks. You might as well enjoy a Snickers, which at 280 calories is in the same range as many energy bars.
Lesson learned: Look for a calorie-controlled bar with about 5 grams of protein or try EatingWell’s Low-Fat Granola Bars.
2. Granola
Granola sounds healthy. But it’s often high in fat, sugar and calories. Don’t be fooled by a seemingly reasonable calorie count; portion sizes are usually a skimpy 1/4 or 1/2 cup. Low-fat versions often just swap sugar for fat and pack as many calories as regular versions.
Lesson learned: Stick with recommended portion sizes and try EatingWell’s Cranberry Oat Granola.
3. Salads
Most of us could use more vegetables—so what’s not to love? Toppings. The pecans and Gorgonzola cheese on Panera Bread’s Fuji Apple Chicken Salad (580 calories, 30 grams fat, 7 grams saturated fat) propel it into double-cheeseburger territory. A McDonald’s double cheeseburger has 440 calories, 23 grams fat, 11 grams saturated fat.
Lesson learned: Before ordering a salad, check its nutrition information or try more than 20 EatingWell recipes for healthy salads and dressings.
4. Smoothies
Smoothies may seem like a tasty way to get your recommended fruit servings—but studies show that beverages are less filling per calorie than solid foods. Added sugars can make some the equivalent of drinking fruit pie filling: the smallest (16-ounce) serving of Jamba Juice’s Orange Dream Machine weighs in at 340 calories, with 69 grams of sugars that don’t all come from juice. You’re better off with fresh-squeezed juices; orange juice has 110 calories per cup.
Lesson learned: Look for smoothies made with whole fruit, low-fat yogurt and no added sugars. Check out EatingWell’s 15 healthy smoothie recipes for ideas.
5. Sushi rolls
There is a wide variety of sushi rolls and the fried tidbits and mayonnaise in some can really tuck in calories. Some 12-piece Dragon Rolls (eel, crunchy cucumbers, avocado and “special eel sauce”) have almost 500 calories and 16 grams of fat (4 grams saturated).
Lesson learned: Order something simple like a California roll (imitation crabmeat, avocado and cucumber) or a vegetarian roll which supplies around 350 calories and 6 or 7 grams of fat (mostly heart-healthy monounsaturated) or try EatingWell’s Brown Rice & Tofu Maki.
6. Yogurts
Some premium whole-milk yogurts can give you a hefty dose of saturated fat. Many low-fat versions are every bit as creamy. Enjoy a fruit-flavored low-fat yogurt, but understand that the “fruit” is really jam (i.e., mostly sugar). Or opt for low-fat plain and stir in fresh fruit or other sweetener to taste. My favorite, a tablespoon of Vermont maple syrup (52 calories), provides all the sweetness I need.
Lesson learned: Although they are still good sources of calcium, fat and added sugars make some yogurts closer to dessert than to a healthy snack.
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