G’day Kids. Hope you’re ruffling a few feathers, getting out of your little box, doing what needs to be done, stepping up to the plate and passionately, diligently and strategically constructing your best life. If not, why the heck not? Sorry I was a little absent yesterday. I got a few concerned emails. I’m great, just busy. My life away from the site (speaking, media, gyms, other writing, cheesecake) is a little crazy right now. This means that some weeks I will post two new articles and some weeks four or possibly five. I’ll do my best and you do yours. By the way, if you enjoy the site and what I write, why not tell a thousand of your closest friends about it? If you help me grow the readership, I’ll do my best to keep producing high quality Personal Development content just for you. At no cost. Surely that’s a good deal?
On with the show…
A Good Story
When it comes to marketing and selling products, the food companies have never let the facts get in the way of a good story. A lot of the information we find on the front of food packaging is not so much information, as it is a somewhat misleading and deceptive sales pitch. For example, the reduced-fat peanut butter we find on our supermarket shelves has less fat when we compare it to the regular product, but it is by no means a low-fat product. It’s still a high-fat, high-salt, high-calorie product that should be avoided. It’s still complete crap. Complete crap with slightly less fat than it’s full-fat brother. So instead of having 52 grams of fat per 100 grams, the new reduced-fat option has about 43 grams of fat per 100 grams (and a little extra sugar). Amazingly, some people will actually eat twice as much of the reduced-fat version because it’s healthier. Not.
Oh well.
Too Much of a Good Thing
Even foods which are genuinely healthy can lead to an unhealthy you and me if we consume too much of them. If we eat only healthy fresh, whole foods but consistently consume twice what our body needs (in terms of our energy requirements), we’ll get fat. If we’re fat, we’re at greater health risk. Simple. Obviously, what types of food we eat is an issue, but for many of us, how much we eat is the biggest issue. Not only are we the sit-down generation but we are also the over-eating generation. We have an incredible ’skill’ for putting food in our mouth that our body doesn’t need. Our want over-rides our need and the net result is… obesity.
Here’s a few common food options that trip plenty of people up:
1. Seeds and Nuts. Yep healthy. Except of course when you’re eating a bucket of cashews before lunch. Yes nuts are a quality natural food, but they are also very high in fat (good fat) and calories. When it comes to eating nuts, weigh or count what you’re putting in your mouth. Freestyle (unconscious) eating of nuts ain’t a great strategy when it comes to creating and maintaining your best body. Unless of course, you wanna weigh four hundred pounds soon. Most nuts are more than fifty percent fat.
2. Fruit Juice. Not all juice is juice. Some fruit juices are in fact fruit ‘drinks’ with as little as five percent fruit juice in them. Read those labels carefully. When you do find the real deal, consume it in moderation. Lots of calories and lots of sugar mean that we don’t want to be using fruit juice as our sole means of hydration. They have this thing now called water. Apparently it’s great. Interestingly, a glass of fruit juice has about the same amount of sugar and calories as a glass of soft drink (soda). A healthier type of sugar (fructose) of course, but sugar nonetheless.
3. Fruit Smoothies. The term ‘healthy smoothie’ can be an oxymoron with some smoothies (from well-known outlets here in Oz) having as many as 600 calories and 70 grams (14 teaspoons) of sugar. Wanna get fat? Throw down a couple of those bad boys each day.
4. Dried fruit. We take out the water, we leave the sugar and the calories and we’re left with dried fruit. A very energy-dense food. Fresh fruit is a much (much, much) better option. Compare 100 grams of fresh apricot (40 calories) with 100 grams of dried apricot (over 250 calories). Same weight, very different calories. If you’re going to eat dried fruit, do it sparingly.
5. Muffins. Somehow (not sure why), some people consider a muffin to be a healthy snack. Let’s be clear… it’s not healthy; it’s cake. It’s (typically) white flour, sugar, egg and some form of fat. Parents who (constantly) feed their kids muffins are irresponsible and pushing their offspring towards obesity.
6. Salads. Just the word ‘Salad’ wreaks of health, vitality and goodness doesn’t it? If only it were true. As a rule, the only salad you wanna eat is the one you make yourself with fresh ingredients and little or no dressing. Not all, but many salads that you buy when eating out are laced with high-fat dressings and high-sugar sauces. A Caesar salad can easily contain 50-60 grams of fat (the same as two Big Macs).
7. Muesli bars. The majority are high fat, high-sugar, high-calorie crap. Avoid them.
8. Toasted muesli. Like raw muesli but more calories, more fat and not as good for you. Go the raw option.
9. Sports drinks. A.K.A coloured water with sugar. Unless you’re an athlete who needs to replenish your depleted glycogen stores because you’ve just completed a massive training session, drink some water instead.
10. Protein bars. Some are okay but not many. Most are high in preservatives, interesting chemicals, calories and fat. Some are laced with artificial sweeteners and who knows what the long-term consequences of those will be. Many protein bars have a similar calorie and fat content to a Mars bar (of comparative weight). Read the labels and choose wisely if you must have one, but keep in mind that you can find protein in better places. Apparently there’s a new high-protein product on the market; they call it the ‘egg’. If you get a chance, check one out.
11. Cereal. In Australia, the vast majority of supermarket cereals are high-sugar, processed crap. Most of the popular cereals (in terms of sales) live somewhere in the twenty to thirty five percent sugar range. Great for the dentists, not so good for our kids. Or you. Look on the back of the pack and as a rule, the less ingredients, the better. My preferred cereals? Oats, raw muesli, Oat Brits, Vita Brits (or similar), unprocessed bran. The more natural and unprocessed, the better. My daily breakfast? Three Oat Brits (no I’m not sponsored), fifty grams of raw Muesli, thirty grams of unprocessed bran, skim milk. Or porridge (oats) and fresh fruit.
12. Flavoured rice cakes. Some people live on these things. I have to admit that I am partial to the odd flavoured rice cake. Unfortunately they have about as much nutritional value as eating your toenails. There’s a thought. Very processed and very high in sodium (salt).
13. Low-fat ice-cream. As with many other low-fat products, the lack of fat is usually compensated for with additional sugar. Won’t kill you but keep it to a minimum.
14. Low-fat frozen dinners. Apart from the fact that they’re tiny, expensive and taste like shit (in my opinion), they’re also jammed with preservatives and sodium. Apart from that, they’re fantastic.
15. Vegetarian meals. Some people assume that if a meal is vegetarian, it’s automatically healthy. Erroneous assumption. Some vegetarian meals are fantastic. Some are high in fat. Some are healthy. Some are not. Some vegetarian meals contain plenty of oil and other high fat ingredients like coconut milk. By the way, one cup of coconut milk contains fifty seven grams(!!!) of fat – more than most of us should consume in an entire day. Don’t avoid vegetarian food but know what you’re putting in your mouth.
The Last Bit
So grasshoppers, as is often the way with the human experience, things are not always as they seem. All I wanted to do today was to open the door on this subject and to stimulate and provoke you to be more aware and more considered when it comes to the choices you make regarding your (and possibly your family’s) nutrition. I have just scraped the surface but I would encourage you to investigate and read further. If you do nothing else, begin to read the nutritional information labels on the products you intend to buy.
Keep in mind that with many healthy products, we’re buying a concept more than we are a reality.
Ciao x





{ 62 comments… read them below or add one }
Hi Craig,
Now if I had known you were going to do this post I would not have taken notes from the radio this morning! Would have just listened to your lovely voice instead lol!
I missed some of it this morning so I am actually glad you did put it on here!
Hmmm my son loves the rice ckaes must tell him about the toe nails!
Sports drinks yuck would much rather have the water!
I make my own muesli Craig…rolled oats, all bran, wheat bran, oat bran, barley bran, and linseed. It is so good and keeps me umm healthy!
Thanks again
Hugs
Michelle x
Dear Mr Harper
Great to have you back on board, you know its a struggle without the Harper fix
My favourite thing on the list is the dried fruit and nut combo, usually walnuts, almonds and raisins,I really enjoy them on their own or even more in biscuits, buns or chocolate. Cheesecake is your thing, thats my thing.
Please tell me what you think is the acceptable fat content per 100g’s of anything.
Blitz the week!
Craig,
Great post. Have just realised why I am fat. I eat most of the things on that list. Yes, I have fallen for the old low-fat but secret-hidden-sugar trick.
My issue is, when we do eat the good healthy stuff, how do we know how much we should have to get the nutrients our body needs?
It would be great if you could, at some point, do a post on portions sizes.
On another note, I have been telling everyone I know about this site. It is fantastic. I love your stuff.
Regards
Lynda
Great post Craig. Question for you though – when we’re stuck out of home and starving, what do we eat? What do you eat (that you can get from a servo or shopping centre?). Or is the best idea to always take snacks with us?
Hey Craig ! Along with his coffee at Knox City on Saturday, Bill consumed an apple and cinnamon muffin… as he so often does… with the reasoning that “it’s not very big… can’t be as fattening as a sandwich”. Once again, I just sighed……
Brekky… I make my own muesli… bircher style… with rolled oats, barley flakes, psyllium husks, flaxseed, sultanas and some other stuff that I can’t think of right now ‘cos I only got four hours sleep last night ! I soak it in water overnight and then mix it with Jalna yoghourt and a sliced banana. Yum.
{Hugs} Tina
Informative once again – Craig. Hey also loved the commentary at Grand Final Breakfast. (the picture of the grasshopper is nearly as cute as you!)
jsp
Hmmm…..
Low fat frozen dinners…. tiny, expensive and taste like shit!!!
I nearly fell off my chair I laughed so hard!!!!!
Thanks for the facts….
Great to have you around!!!
KK
XXXXXXX
Thanks for the info, Craig. It’s shocking to realize the real scoop on food. I used to eat muffins, then I read the container: 500+ calories! Ahhhhh! I couldn’t believe it. That was the last store-bought muffin I ate. Now I make my own, in those teeny size muffin trays and, no, I don’t eat half the tray in one sitting!
Hi Craig,
Great post. If my four year old could read I would show him that I am not making up stories and I am not the only person who wouldn’t buy their kids crap.
Although I have to admit, those smoothies are yummy. We live in a small country town so there are no junk outlets (although the quality of the local takeaway is somewhat questionable). So they are my treat when we “go to town.”
It is alot of the reason we are still here. My kids deserve the best.
Have a good one
Jo
Hi Craig,
Great advice! Love your work!
Regards
Tracey
Hi Michelle – that’s a lot of bran!
Sounds good though.
( )
Hello Anon.
10 grams is about the limit for me (per 100) – but it still comes down to how much you consume…
Cheers
Hi Lynda – eat a balanced combo of everything and you won’t die of scurvy or malnutrition!.. listen to your body – not your head – it will tell you when to stop eating.
( )
Hi Anon 2
Yep, taking snacks is the best option. Avoiding the crap and being hungry for a little longer (until you can access good food) is the next best thing. You’re better off enduring some hunger than eating rubbish.
Cheers
Hi Tina – I told you we all create our own reality – that’s what Bill’s doing… ( )
Thanks KK – glad I could entertain you.. xx
Laurie – where’s my muffin?
( )
Cheers Jo… thanks for the birfdy card.. ( )
Craig,
yup a lot of bran! I make it up in a big container and only eat a third of a cup with a sliced banana and skim milk. That’s ok isn’t it …or is it too much bran???
Michelle
Hey Craig..how do you fit so much into your life? Do you have time to sleep with everything you have to do in one day?
How about a post called “A day in the life of Craig Hunky Harper”?
Jayde ()
Hi Craig,
Can you do a post about how to read nutritional labels? I never really understand what is good or bad! They confuse the hell out of me! I generally try not to buy things that have a nutritional label, and stick to fresh food, but sometimes it gets a bit difficult!
Mish
Nope… not too much bran Michelle.
I could say all kinds of funny things about flatulance but I wouldn’t.
Yeah I would.
( )
Hi Craig
I was a low fat vegetarian for 5yrs and look at me now! Miss 43% body fat! wooohooo!
I’m not gonna make it am i? Yes i will. No i won’t. Yes i will. No you won’t. Yes i will shut up. No, you shut up fatty!
Sorry just having a little tug of war with those 2 people in my brain “Good Ange and Evil Ange”.
Ange
Hi Jayde – dunno that too many people would find ‘a day in the life of me’ particularly interesting… tell yer what, if nine more people vote for the same post… I’ll do it next week.
( )
Hi Mish
Take a peek at the following article… it might help a little
( )
http://www.craigharper.com.au/2008/01/low-fat-meals-that-arent.html
I do love the way people assume that “low fat” or “all natural” equals “good for you.” I’m an avid label reader and it makes me laugh to see that sometimes the “low fat” options are actually higher in calories (because of the sugar in them) than the “regular” options.
My particularly favourite ad is for a chocolate spread which boasts that it is lower in fat than peanut butter and lower in sugar than jam. Wow. Since peanut butter is about 90% fat and jam is 50% sugar, this leads me to think that the chocolate spread is 49% sugar and 51% fat. Yum. Now there’s a healthy option to be shoving down our kids’ throats. Hey, let’s slather it onto a big chunk of white bread first.
Hi all
Jayde – your post was a good one.
Yes, Hunky Craig, I’d like to read about a day in the life of you.
Maybe put a poll on the home page of your website?
I do NOT want to know about your ablutions for that day please! LOL
Happy October everyone
Suu
Craig
Flatulence lol….funny hey!!
ooh I vote for a “day in the life of Craig too!!!
You will get your 9 easily so start planning it Mr Hunky Harper lol!!!!!
hugs
Michelle
I think “A day in the life post” is a great idea…I think it would be very inspiring to see how you fit in all of your business activities, writing for this site and working out all in one day.
So count this as another vote…
Lynda xoxo
I’m hearin’ ya featherfour…
Okay Suu
That’s two votes.
And no, I’m not hunky.
But thanks.
( )
Awesome post, Craig, thank you. I’m sending it onto my husband who has bought into the marketing lie that low-fat = low in calories. Also, that if it’s low anything, it means you can eat 5 times as much of it.
Okay Michelle – that’s three votes.
( )
Okay Lynda – you make it four x
You’re always good value Ange – both of you. Are you coming to RYL in Sydney?
Thanks Joy… enjoy your day ( )
Craig
Not sure i can make workshop that day. It’s the same day as the ‘7 bridges walk’ a 25km walk i was planning on doing. Never participated in anything like that so i’m still thinking about whether or not i should do it.
Not sure, Craig workshop or 25km walk? The 25km sounds a little less painful. Whaddya think?
ange
Hi Ange
There’s such a fine line between pleasure and pain – I’m sure the walk’s cheaper!
Cheers
As someone who is looking for inspiration as I am starting my own business and wanting to ‘hunk up’ by working out, I would be interested in a ‘day in the life’ post.
Cheers
David
Hi David – okay, you’re five.
Cheers.
Hello Craig,
It was interesting to no nuts are more than 50% fat, I luv them especially almonds, will watch how many I have now!!
I love mudcake occasionally, would hate to think whats in that!!!
Thanks great article,
xx
Ah, this is a very interesting post on a very interesting topic. I’ve commented on other posts that one of my addictions that I finally gave up was soft drink – coincidentally today will mark 550 consecutive days without drinking soft drinks – but it wasn’t only soft drink that I gave up. The only drink in your typical drink fridge at a servo, a takeaway, a cafe, a bakery, a newsagent etc, that doesn’t have added sugar is plain water. Everything else has added sugar in some shape or form. A few weeks ago I checked the label of a “Nutrient” water and the sugar content was roughly two thirds of an equivalent amount of the heavily sugared soft drinks such as Fanta and Coke. This made me laugh out loud. Get to know food and drink labels and know the different terms for sugar.
IMO the key with fruit juice is to freshly squeeze it yourself, include all of the pulp, particularly citrus fruits, make it a mixture of citrus juices, and to dilute it with water so it’s 50% juice and 50% water. I did this daily a few winters ago with a combination of orange, lemon and lime juices and I didn’t have any colds or chest infections. This is something that I’m returning to.
As for vegetarian meals – there is nothing quite as off putting as the ingredient lists of the “mock” meat products one can get in the supermarkets these days. What is “mock” meat about anyway?
Ultimately though it’s the same “boring” message about food and drink – moderation and the less processed the better.
Cheers
Hi Craig,
Your welcome for the card, hope you had a great day S’day. Not my post above – Jo being the most common name on the planet, I’ll allow this one mistake – the clue was she referred to her four year old as him and my four year old is her…LOL…oh wow that’s right, I remember smiling it’s happy making!
Keep smiling,
Jo (the real one)
Sorry, not myself today, forgot we agreed to a standard salutation at the end.
Hugs,
Jo
Great post Craig,
Make sure you include what you eat in your ‘day in the life’ post.
I guess I am number six!
Kevin
Hi Anon – you’re welcome…
Don’t wanna break with the agreed protocol Jo…
( )
Ok Kev (no.6) – on it.
Cheers
Hi Craig,
I’m thinking of becoming a personal trainer myself, and building an empire like yours sounds appealing.
I would love to see a “Day in the life of” I think it will be great inspiration for me.
Ashlea ( )
P.s I think you are hunky!
Am I Lucky 7?
Bring it on Harper, we wanna know.
The truth, the whole truth and nothing but
Hi Ashlea – that makes you no.7.
Hunky? Have you been smoking crack again? Chunky maybe.
( )
Hi Anon – that makes you no. 8.
Cheers
Interesting post today, I bought some museli bars for the first time in years yesterday so I could have a healthy alternative to the chippies & Crunchie bars I "snack" on at work in the afternoons. Guess that was a complete fail!
Definitely keen for the "day in the life of" post!
Sus
Gidday mate, had a great talk to Tan about the shit in food and trying to find the right things to feed a family that they all like. A very difficult task. I reckon you should have someone tail you for a day and then get them to write the post. May not be as funny as your normal posts but will be from an observers eyes. Catch you Sat, () man hug to you. Vin.
Hello Vincent.
*Note to my readers: Vin is my life-long best friend and as a best friend, I am pretty amazing. He’s okay
Maybe we could get you (Vin) to write a post “growing up with Jumbo Harper”..
See you Saturday ( )
Hey Craig,
I make that 10…..told you it would be easy lol….so pick a day and get typing….we await your post lol!!! (Yep I count Vin!!!)
I could not imagine you being any other sort of friend than amazing….modest too! hehe.
Hugs
Michelle
Mr Hunky Harper,
I believe that’s the nine we needed. I win!
Jayde ( )
Hi Michelle and Jayde
Okay, okay…
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Well it looks like my vote is not needed – but have it anyway. What was it you said about listening to the way people perceive you Mr Hunk Harper??? I have had a hug….I know you are hunky! I am looking forward to a post on a Craig Day.
Hugs – Jen from mildura
Hi Jen – thanks for the hunky-ness vote!
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is this copyrighted? because there are three different articles that say the same thing under different people.
No, not copy-written but it WAS written by me