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		Thomas Pasckvale President/Owner NMLS: 22859 Top Vine Mortgage Services, LLC Phone: 844-545-9251 Fax: 855-631-8856 Company NMLS: 1390034 tpasckvale@topvinemtg.com www.topvinemtg.com

September 2015 August 2015 July 2015 June 2015 May 2015 April 2015 March 2015		11 Foods That Can Fool You Figuring out which foods are good for you can be daunting. The biggest obstacle isn't evolving nutritional research, innumerable healthy food choices or even the countless diets. The main problem is that some foods don't provide the nutrition we think, either due to advertising or general misperception. Here are 11 foods to watch out for: Salads are at their nutritional best when they contain more fresh, raw vegetables and lean protein than any other ingredients. As an example, the average Chicken Caesar has 700 calories and a whopping 46 grams of fat because the calories, carbs and fat grams from ingredients like cheese, croutons, egg or fried chicken can add up. Salad dressings can add flavor, but they also add unwanted calories and fat. Average salad dressings may contain 75 calories and 6-8 grams of fat per teaspoon—and most of us pour more dressing on our salads than just a teaspoon. Here, less is certainly more, and homemade dressings (such as light vinaigrette) are the best options. Rice cakes are the poster child for all things healthy, but they contain a large amount of high glycemic index carbohydrates that raise blood sugar levels. Elevated blood sugar levels can slow down the body's ability to burn fat. Adding a small amount of peanut butter or cheese, which contain healthy fats, can help mute the insulin response. Chili has received a bad rap, mainly because "restaurant chili" usually contains inordinate amounts of fat, sodium and calories. Homemade chili is easy with a slow-cooker. Add vegetables and legumes to pack in vitamins, minerals and dietary fiber for a healthy, nutrient-dense meal that's also highly satisfying. Click here for 32 top-rated chili recipes from Cooking Light. Crackers can make a great snack as long as you've verified the nutritional content. Many crackers actually contain more calories and fat, not to mention hydrogenated oils and sugar, than natural corn chips. Make sure to read the label! Fruit juices are high in both sugar and calories, whether bottled or freshly squeezed. An 8-ounce glass of juice has nearly the calories and sugar content of the same amount of soda. Stick to either fresh-squeezed or natural juices containing 100 percent juice with no added sugar. Try diluting with spring water, too. Nuts should be eaten in moderation if you're counting fat grams, but that doesn't mean they're an unhealthy food. Nuts are a fantastic source of low-carb protein and are high in fiber, so they curb hunger. Walnuts contain Omega-3 fatty acids, making them heart healthy as well. Flavored oatmeal contains a fair amount of sugar, sometimes as much as 15 grams per packet. If you're one of those people who eats two packs at a time for breakfast, you may be consuming almost 30 grams of sugar before you even leave for work. Plain quick oats cook in roughly the same amount of time and give you more control over sweeteners. Salsa is usually low in calories and fat; the sneaky ingredient, however, is salt. Fortunately, making your own is easy! Muffins may taste delicious, but they are also loaded with calories, fat and sugar. Large muffins can contain up to 400 calories, which means nearly one-fifth of your caloric allotment on a 2,000 calorie-per-day diet. Whole grain and low-fat muffins are a better alternative, but make sure you read your labels regardless. Protein bars were designed with "pro" athletes in mind. As a between-meal snack, they might provide more protein than the average person needs, and more calories than can be burned off. Some protein bars are more of a meal replacement than a snack, so get in the habit of checking the labels before you eat anything pre-packaged.

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