8 “Healthy” Foods That Can Bust Your Diet


According to the South Beach Diet, there are many so called healthy snacks that are simply sabotaging our health and weight-loss goals.

I think many of us already know these facts, but it’s always good to have reminders.  It’s fun to fool ourselves into ‘thinking’ we’re eating healthy, when truthfully, we know what the real deal is.

1. Fruit Juices

Fruit juices, even some of those made from 100% fruit juice, can be a major diet buster. The reason: They’re high in the natural sugar called fructose, which can cause swings in blood sugar and cravings for more sugary foods. Furthermore, unlike whole fruits, which are high in healthy fiber, many fruit juices are not.  Quench your thirst with low-sodium tomato juice or a vegetable juice blend.

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2. Trail Mix

When made with nuts and seeds, healthy oils, and dried fruits, trail mixes can be a “healthy” snack food, eaten in moderation. But watch out: Many trail mixes contain candied nuts, buttered or caramel-covered popcorn, cheddar-flavored sesame sticks, pretzels, and sometimes even candy! Moreover, some of the ingredients, like granola clusters, may be cooked in fatty oils and overseasoned with salt. As an alternative, prepare your own trail mix, using walnuts, almonds, pecans, and sunflower seeds, and seasoning them with ground cinnamon, cumin, ginger, and chili powder for a little kick. Because even home-made trail mix is calorie-dense, stick to a 1/4-cup serving.

3. Fat Free Dressings

As you navigate the salad dressing aisle, you may think you’re doing yourself a favor by buying a fat-free variety, but don’t put that bottle into your cart just yet. While many fat-free commercial salad dressings are devoid of just that — fat — they make up for it with added sugar to help boost flavor. When shopping for dressings, look for those with the fewest ingredients and with 3 g of sugar or less per 2-tablespoon serving. Also look for dressings made with healthy monounsaturated fats, like extra-virgin olive oil and canola oil.

4. Full-Fat Greek Yogurt

Yogurt is a versatile food that can be enjoyed in a variety of ways on all phases of the South Beach Diet. However, not all yogurts are created equal. Full-fat yogurt and full-fat flavored yogurt are not recommended on the South Beach Diet because they are high in saturated fat and sugar. Instead, enjoy low-fat or nonfat plain yogurt on Phase 1 and low-fat artificially sweetened flavored yogurt on Phase 2. Plain nonfat (0%) Greek yogurt is always an excellent choice because of its higher protein content.

5. Muffins

Moist, flavorful muffins are hard to resist, but you’ll want to pass on this breakfast staple unless you make your own from scratch with healthy ingredients. Here’s why: Many storebought muffins and muffins served at restaurants are made with white flour and large amounts of sugar, which can cause cravings for more of the same. And then there’s the butter. Start baking your own health-ful versions– lightened-up muffins, using whole-wheat pastry flour, fresh fruit, canola oil, sugar substitute, low-fat or fat-free buttermilk, and wheat or oat bran.

6. Vegetable Chips

Store-bought vegetable chips may have a photo of sweet potatoes, taro root, or parsnips on the package, but they are often made with potato starch or puréed white potatoes, and rarely have any actual vegetables in them. As a healthy alternative, make your own kale chips by cutting kale into pieces and tossing with a little extra-virgin olive oil, salt, and other seasonings of your choice. Spread the kale on a baking sheet and bake at 350°F for about 10-15 minutes, or until the edges are just browned.

7. Sushi

Traditionally made with raw fish, white rice, vegetables, and seaweed, sushi may sound healthy, but many supermarkets (not to mention restaurants) have re-interpreted it to include cream cheese, spicy mayonnaise, tempura (fried seafood or veggies), and other unhealthy ingredients. When shopping for sushi, choose a simple tuna roll or California roll made with brown rice and no add-ins. Use reduced-sodium soy sauce for dipping.

8. Packaged gluten-free snack foods

While plenty of gluten-free foods are nutritious, there are also many sugary, high-fat packaged products labeled “gluten free” that you should avoid altogether. Gluten-free cookies, crackers, and chips made with white potato starch or white rice flour can cause blood sugar swings that can lead to hunger, cravings, and weight gain. Read labels carefully on all gluten-free foods.

Gluten-Free Waffles
Gluten-Free Waffles

Belgian Waffles (totally flour and gluten free!)

2 large eggs
1/4 C Lowfat Ricotta Cheese (store brand)
1 T Granular Splenda, more or less to taste
1/2 t. Baking Powder
1/4 t. Cinnamon, more or less to taste
Dash Nutmeg, more or less to taste (optional)


Preheat waffle iron. If no waffle iron is available, recipe can also be used for fluffy
pancakes, but that is not as much fun! Beat eggs with electric mixer on high for 1
minute to make them light and fluffy. Add all other ingredients. Beat until smooth.
Spray waffle maker with PAM or other cooking spray. Pour all batter, should fill bottom tray. Close and cook as usual for waffles.


Six Reasons to Become an Entrepreneur

why you should start your own business

a great article by Erin Casey for Success Magazine

John was 53 when the bad news hit: His department was being moved offshore. Since joining the company eight years earlier, he had worked his way up to a solid position in middle management with a decent salary and great benefits. Now, he was out of a job.

Having spent his entire adult life in corporate positions, he knew he could go job hunting. But this was the fifth time he’d had a “secure” position shot out from under him, whether through downsizing, restructuring or other reorganization. With a wife and two teenagers to clothe and feed, he was no longerwilling to trust his future to this game of corporate roulette. It was time to go into business for himself.
The Great Migration
Across the country and around the world, legions of people are abandoning their dependence on big business and seeking independence through their own enterprises. Every month, about 1 million Americans go through some type of job change or loss, and increasingly they are deciding to start their own businesses.
In a report titled Work, Entrepreneurship and Opportunity in 21st Century America, the U.S. Chamber of Commerce said, “Millions of Americans are embracing entrepreneurship by running their own small businesses, through independent contracting or direct selling.” The report also cited a recent Gallup poll finding that 61 percent of Americans now say they prefer to be their own bosses.
6 Benefits of Entrepreneurship
1. Job Security. Only a generation or two ago, going into business for yourself was considered risky, and the safest route was to get a good job in a large firm. Now, working for a traditional corporation has become the risky option. Working for yourself has become the new job security. “If I’m working for someone else, I’m trading time for money, but I’m not building any equity,” says Duncan MacPherson, co-founder and co-CEO of Pareto Systems, a consulting firm. “As an entrepreneur, I’m the master of my own destiny.
2. Freedom. People love the benefits of working for themselves and enjoy the freedom they gain from designing their own prosperity. You get to choose when you work, how you work and with whom you work. Best of all, you don’t have to make the agonizing choice between time for family and time for business.
3. Flexibility. It doesn’t matter if you’re in a big city or small town. Entrepreneurship is an equal-opportunity employer. E-mail, cheap teleconferencing and a new generation of Web tools make it possible to run a fully competitive business from a home desktop. As a home-based businessperson, you can expand your business to Chicago, San Francisco, Hong Kong and London—and still make the soccer game.

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4. Make More Money. There is far greater opportunity to make money by building your own business than by working for someone else’s. “Everyone has heard the phrase, ‘The American Dream.’ I look at it as ‘The American Reality,’ ” says Jeffrey Gitomer, best-selling author of the Little Red Book of Selling and the Little Gold Book of YES! Attitude. “When you’re in business for yourself, you write your own history, you write your own success story, you write your own legacy and most important, you write your own paycheck. Being in business for yourself gives you the opportunity to work your heart out for something you love.”
5. A Life of Greater Impact. In the Decipher study, 84 percent of respondents said they would be more passionate about their work if they owned their own business. The No. 1 reason they gave for wanting to work for themselves: “to be more passionate about my work life.”
6. A Second Career. The nation’s 78 million baby boomers are just starting to reach retirement age, yet they’re realizing that they can’t afford to retire. What’s more, they don’t want to. Dr. Mary Furlong, author of Turning Silver into Gold, says, “Boomers are looking for ways to give back. They are taking the reins of their own futures and redefining their lives. They want work that reflects their values and identity; they want to make a difference.” A landmark study by MetLife Foundation and Civic Ventures found that 50 percent of Americans in their 50s and 60s want to do work “that matters.”

Taking the Plunge
“Leaving the rat race is not as daunting as it may seem,” says author Dan Clements in his guide to worklife balance, Escape 101. “You’ll look back in later years and marvel at how easy it was and how much you gained for so little cost.”
So what does it take? First, let’s look at what it doesn’t take. You don’t need an MBA or high-powered business background, and you don’t need to be rich or to take a second mortgage on your home. Some self-owned business opportunities require expertise, such as consulting, or can take significant capital investment and possibly training, such as real estate investing and franchises; some can be started on a shoestring and prove quite lucrative, including direct selling and online opportunities. Many of the greatest entrepreneurs of our time began with no advanced degrees and hardly any startup capital.
But make no mistake about it: What you save in cash capital you will make up for in sweat equity and passion. The major investment in most self-owned businesses is investment of one’s self in the form of time, focus and persistence. You don’t need to be a genius at negotiation or a whiz at numbers. You need a burning desire and determination fueled by a strong dose of passion!

Meet Daniel

Daniel Hainey of Coldwell Banker Preferred
Daniel Hainey of Coldwell Banker Preferred

Daniel Hainey is a local real estate agent with Coldwell Banker Preferred.  He lives and works in Conshohocken, PA.

Hey Dan, tell us about your house.

“My house resides in one of the earliest blocks in Conshohocken and built by Alan Wood of Alan Wood Steel Company. I suspect it was built between 1875 and 1900, and was likely a rental property for company executives. The house was generally in its original form up until the year 2000, although brick exterior was covered with stucco and wood trim capped and painted. Prior to that the only bathroom resided in the basement portion of an addition added around 1950 or. Before then the renters or owners used an outhouse. A brick lined pit remains covered in the back yard. The 1950s era addition was razed in 2000 for a larger addition that incorporates the kitchen, master bedroom and finished basement bedroom. All electrical, plumbing, HVAC, and drywall was replaced throughout the house.”

His mother who passed several years ago from ovarian cancer left him some beautiful ceramic hand made pieces- she was a talented artist!  And, actually, so was his grandfather.  The house is filled with handmade wood tables and benches.


What is it about real estate that you love so much?

“The amazing architecture and varying style of homes.  The neighborhoods in and surrounding the city of Philadelphia. I also enjoy meeting and getting to know my clients and sharing each of our experience and knowledge when it comes to home construction, renovations, and fair market value.”

How about when you’re not selling houses?  What’s fun?

“You will always find me doing something as I can’t sit still for very long. I play soccer and practice yoga for exercise. I enjoy working on projects around my own home and helping others with their own. I’m also destined to be a mechanic and work on cars, especially the classics which I enjoy as a hobby. I do my best with a break or two during the year to vacation and spend time with family and friends. I especially enjoy craft microbrews and good coffee as reward for hard work.”  


What’s your best piece of advise when meeting with new clients?

“I recommend sellers conduct a pre-inspection. Most buyers have an inspection done, and a seller will be better prepared if they foresight on any issues. Many deals fall apart upon inspection contingency negotiations.”

If you’ve met Dan more than once, you have likely noticed his shoes.  These are not his only pair of red sneaks.



What brought you to Coldwell Banker Preferred?

“I have been with Coldwell Banker Preferred since July of 2014. I was associated with them much earlier as they sold my mother’s house and I began company training prior to having my real estate license. I enjoy the company culture and respect the experience managers overwhelmingly willingly share at all of our regional offices.”

Want to partner with Perks Philly to get your business noticed?  Let’s Chat!
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Find Local Deals Here!

Looking to buy a house soon?  Looking to sell a house soon?  Call Daniel.

Daniel Hainey
1207 Fayette Street
Conshohocken, PA 19428
Office: 610-828-9558
Cell: 610-832-1198
Daniel Hainey, Coldwell Banker Preferred

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