Last week, we started a list of foods that many of you may have been turning to as alternatives to unhealthy snacks (and meals); but these foods aren’t quite everything they pretend to be.  This week, we’re going to continue the list; how many of your favorite “healthy” foods do you recognize?

1.  Protein Bars: Uh oh.  This one hurts.  If you exercise regularly and find it convenient to throw a protein bar in your gym bag, we understand.  Many of you may be trying to raise your protein intake and cut your consumption of carbohydrates, as well, and protein bars have been held up as an ideal snack food for high- protein diets.  The problem?  While they are packing protein and fiber–and those are great things–many of them (not all–check the label on your favorite brand) are also packing the sugar (and fat and oils).  In fact, some of these bars have so many calories, sugars, fats, etc. that you may as well just eat a candy bar.  Example: A PowerbarProtein Bar Chocolate Brownie energy bar has 360 calories, whereas a Snickers Bar has only 250.  And a CliffBar, on average, has over 20 grams of sugar.  That’s more than some cookies.  Is this really what you want replacing your meal or fueling your workout?  As we said, the protein and fiber these bars contain is a plus, but read the fine print before you commit.

2.  Smoothies:  To be fair, a smoothie by any other name is not the same.  If you’re blending up your own smoothies at home with low-fat yogurt, fresh fruits, almond milk, fresh veggies, etc., then feel free to ignore this one; but if you’re dropping by the smoothie bar on a regular basis for a “healthy” snack or meal replacement, listen up.  Very often smoothie bars are using juices that are loaded with sugars, and sometimes, a little sherbet is added in to sweeten the pot.  And sweeten it does–those smoothies are delish!  The problem?  The added sugars are negating the nutritional efforts you’re trying to make.

3. Microwave Popcorn:  Crikey.  When we looked into this one, we found a list as long as an arm of harmful ingredients; from a chemical (diacetyl) which can cause something called “popcorn lung” (after long periods of prolonged exposure), to hydrogenated oils, preservatives, TBHQ (a preservative known as a carcinogen), to trans fats, and on and on.  Lots of people still think of plain popcorn as being low-fat and healthy, but when was the last time you saw a “plain” variety of microwave popcorn?  They are few and far between, and if you look at the label, they still contain all sorts of things that aren’t healthy.  Many popcorns these days assert that they are whole grain, natural, etc. but remember: There are no rules or protocols in place to use the word “natural” at this time.  The word has actually become quite meaningless as more and more companies cash in on the trend to healthier foods.

4.  Packaged and Sliced Turkey: Do the words “SodiumCity” mean anything to you?  They will if you check out the nutritional information on a package of sliced turkey.  The other thing you might notice–the cholesterol count.  If that’s not enough to make you put that package down, we don’t know what will.  You’re still getting protein, riboflavin, niacin, zinc, phosphorus and selenium, but there are better ways to get those things.  If you still need your sliced turkey packaged for convenience, look for varieties with less than 350 milligrams of sodium per 2-ounce serving.

At Brown Bag, we take our food seriously.  We aim to give you the best natural ingredients available, and to give them to you fast.  If you’re looking to make the switch to a healthier lifestyle, grab some fruits or veggies in their fresh, natural forms, air pop your own popcorn, make a smoothie at home, or come see us and build your own salad or sandwich.  You can even pick from one of our signature sandwiches or salads and trust that the ingredients are fresh and healthy.  In a world where everything clearly isn’t what it appears to be, aren’t you glad there’s a Brown Bag in your neck of the woods?  Check back next week as we wrap up our list of junk foods disguised as health foods!

At Brown Bag, we know that you’re trying to turn the page on junk food, but substituting high-calorie/high-sugar/high-sodium/high-fat foods for more healthy alternatives can be tricky.  Did you know that some of the snacks you think are good for you, that you’ve been proudly purchasing in a quest for better health, are actually dressed up junk food?  Many companies have recognized the rising trend toward healthier eating, and they’re cashing in on it to your detriment.  We’ve talked a lot about reading labels, but here we go again…Take a look at this list we’ve compiled of some of the most common “healthy food” offenders.

1.  Dried Fruit–Say it ain’t so!  How many of you have patted yourself on the back for purchasing a bag of raisins or dried apples instead of that Snickers Bar you were eyeing in the company vending machine?  Well, we’re still cheering on your efforts (and the dried fruits are better than grabbing a candy bar), but dried fruits aren’t all they’re cracked up to be.  Dried fruits have at least 3 times the calories of their fresh counterparts, and usually they’re full of added sugar as well.  What’s more, they’ve got sulpher to keep them preserved.  Here’s an example: Banana chips have 20% more fat and three times the calories of a fresh banana.  Something to consider: We know that packs of dried fruits like raisins, banana chips and apples are really convenient to throw in your purse or work bag, but lots of fruits travel well.  Apples, for example, are the perfect take-a-long food.  Perhaps you could think about getting a dehydrator (or check to see if your oven has a dehydrating setting) and drying your own fruits.  You control the additives.

2.  Flavored Yogurts–Yogurt is a breakfast staple, we know, but in a quest to lose the fat, you’re gaining chemicals and sugar.  Most people eat yogurt because of the protein content, calcium and probiotics (and the yummy taste!), but they don’t want the fat that can come with most dairy products, hence the birth of fat-free yogurt varieties.  The problem is that when you lose the fat, often you have to replace it with sodium, sugar and chemicals to make it taste like the “real” thing.  You’re keeping food scientists employed, but are you really doing your body any good?  Your body does need fat to function properly, so ingesting reasonable amounts is necessary.  How about switching to an unflavored Greek variety and adding some fresh fruit or a bit of honey to flavor/sweeten it instead?  Did you know that Yoplait’s “Original Strawberry” flavor contains 26 grams of sugar.  That’s equivalent to 2 strawberry frosted donuts from Dunkin Doughnuts. (Source BostInno.com)

3.  Granola:  We know this is a tough one.  We just ruined flavored yogurts and now we’re telling you granola gets an F in the health department?  Well, kind of.  Having just given a small a mini-lecture in a grocery store aisle about the downside of sugary cereals, you can imagine how distressed we were to learn that Cascadian Farm’s granola has 14 grams of sugar/serving; that’s as much as that marshmallow-ly delightful cereal, Lucky Charms.  We love granola because it’s sweet and actually does have some nutrition in it; and it makes us feel good about our breakfast choice.  Despite  all of that nutty goodness, though, it’s sugar-packed and carrying a big sack of calories.  It’s still a better choice than the leprechaun, but consider making your own so you can control the sugar content.

Next week, we’ll continue this list because these foods give us a lot to think about.  We don’t want to demonize them; they are still healthier alternatives to the “quick” snacks people have historically reached for, but they’re not exactly all they’re purported to be either.  Got a food you’re curious about?  Send us a tweet or a Facebook post, and we’ll research it for you!

If you work, more than likely, you’re eating at work.  Americans work–a lot!  According to the Huffington Post, we work an average of 200 more hours per year than we did just back in the 70’s.  So, if you’re one of the millions eating at your desk several days a week, we have to ask:  What are you eating?  Are you running to the vending machine for something fast, packing healthy from home, frequenting your workplace cafeteria, or running out to grab something quick, then dashing back to your cubby?  What we want to know is this: How’s this eating at work working out for you?

Even if your employer has the funds to provide food for workers, there seems to be a fine line to walk between what employees say they want to eat and what they actually eat, but if an employer decides to commit to a healthy eating environment in an effort to control healthcare costs (medical expenses for obese employees cost employers anywhere from $450 to $2500 dollars more per year in medical expenses and absences), they usually do see a return on their investment (an average of $3.27 in medical expenses for every dollar spent).  But what do you do if your company can’t afford this sort of food program?  Get creative!

Here are a few ideas:

1.  Have a farmer’s market on-site.  You can’t have it every day, of course, but you could have it once a week and stock up on your fresh fruits and veggies, locally raised meats, fresh breads, etc.  With all of the healthy foods you buy, you could prepare some meals to individually package and bring to work with you.  We guarantee you, you’d attract the attention of the whole neighborhood and make it worth the while of your local farmers to set up shop with you.

2.  Have your company sponsor some cooking lessons.  There are all sorts of local places that will organize a fun evening for coworkers to get together, have a little wine, enjoy each other’s company and learn a few things about cooking healthy.  When people begin to make healthier choices in regard to food, they lose weight and become healthier (and their medical bills may just show a corresponding decrease).

3.  How about healthy vending machines, like LeanMachine, Farmer’s Fridge, VendScreen?  Sometimes going healthy can mean spending a few extra dollars, but if your company can’t afford to go whole hog (excuse the pun), perhaps they’d consider subsidizing the cost of healthier vending machine products and make it more manageable and attractive for workers to purchase healthy food.

4.  Most companies cater, right?  They have big meetings, conferences, etc.  This is the perfect time to serve up something healthy for employees!  Order fruit and veggie trays, but even better, choose a vendor who specializes in fresh, natural ingredients with a variety of menu items.  Hot and cold food options are always good, too!  In case you’re wondering, yes, we did just describe ourselves, but catering for businesses is something we love to do (and it’s an easy way for businesses to show their employees that they care about what they eat; to set a good example, even).  We feed people healthy food fast one by one every day (you can call your order in or order online and we’ll have it waiting when you get here, too!), and we love knowing that we got them back to their desks as quickly as possible–no fuss, no muss–with a breakfast or lunch that they can feel good about.  But we also love knowing that we fed healthy, delicious food to a whole roomful of people because we love to spread the word that healthy means anything but tasteless.  Brown Bag is all about cuisine on the fly; we give you something you can’t get most places–wholesome food fast.

So, if you can’t a healthy lunch where you work, you can bring it from home or you can come to us (or have us cater your corporate events).  In the meantime, how about advocating in your workplace for healthier vending machines or a farmer’s market?  What other ways would you like to change the food culture at your job?

We all want (and probably need) to eat healthier, but as much as we might think, “I should become a vegetarian!,” we just can’t seem to say goodbye to meat.  We get it.  We really do.  But you don’t have to give up meat and/or all animal products to change your diet for the better.  Here are a few of favorite lessons learned from our vegetarian and vegan friends (vegans take vegetarianism a step further; they give up all animal by-products) about eating healthy.

1.  Pass the veggies.  This is a given, right? The vegetarian diet is veggie-packed, and yours should be, too.  Veggies are a great way to pack a plate, fill a belly, and give your body the nutrition it needs without the bulk of unnecessary calories.  We suggest sautéing (in water or olive or grapeseed oil rather than butter or other animal-based fats); steaming; baking; broiling; or just eating your veggies raw.  When you take out all of the added fats, the true flavor of the vegetables shines through.  You might just be surprised how good they really do taste, frill-free.

2. Cut some condiments, namely mayo (which is made with eggs and has loads of unhealthy fats).  Vegans get creative with their food, and some of the condiments they use may just open up a whole new world of flavor to your palette.  Have you tried tahini?  It’s a sort of paste (much like the consistency of peanut butter) that’s made from sesame seeds.  It has a nutty flavor and is packed with protein, Vitamin A, thiamine (Vitamin B1), riboflavin (B2) and Niacin (B3).  You can use tahini in salad dressings, hummus, baba ghanoush and halva; or you can use it as a dip, as is.

If you’re thinking that mayo makes a sandwich and there’s no way you’re eating it dry, we suggest you think outside of the mayo jar and consider balsamic vinegar and a bit of olive oil, smushed up avacados spread across your bread, mustard (think of all the varieties!), or even pesto!  How about an olive tapenade?  Really, the possibilities are endless, and mayo is only the tip of the condiment iceberg–so get creative, jump in, and introduce your taste buds to a whole new sea of worthy sandwich spreads!

3.  Open up your spice rack and say, “Ahhhhhh!”  Folks, there’s a world out there beyond salt and pepper!  Americans, in general, ingest far too much sodium and fat, so if you’re forced to cut fat via animal products, your spice rack will become your new best friend.  Put down the salt shaker, too, and consider cilantro, basil, cumin, curry, fennel seeds, garlic and ginger (just to name a few).  By skipping the butter and cheese that you might normally use to top your broccoli, you not only cut the fat and calorie content, but you add flavor and nutrients.  We bet you could eat broccoli five nights in one week, and just by  switching up the spices, you’ll feel like you’re eating something completely different–such is the magic of herbs and spices.

4.  Start at the beginning–in short, cook it from scratch.  When you start a meal with the basics and build it yourself, not only do you know exactly what’s in it, but you can put whatever you want it in it.  So, forget all about those preservatives and artificial flavors, added sodium and sugar, trans fat, etc.  They can stay in the box/can/bag on the grocery-store shelf.  Being vegan means engaging with your food in a new way.  Generally, the days of grabbing a box off the shelf are gone.  You have to really pay attention to labels to make sure that no animal by-products are used in the processed foods you purchase; whereas, if you start at the bottom and add each ingredient yourself, the questions disappear.  Eating vegan means eating more consciously, and this is a good lesson for all.  If you cook your own food from scratch, we bet you’ll find yourself using more fresh ingredients and boosting the nutrition level of each meal.

5.  Learn to love beans–and other vegetable-based proteins.  If you’re not getting your protein from lean meats and dairy products, where can you get it (because you still need it to be healthy and keep your body functioning at its best)?  Beans are a great way to load the proteins, but they’re not the only way.  Try broccoli, avocados, spinach, kale, peas, sweet potatoes, nuts and seeds, non-dairy milks (like soy or almond), quinoa, oatmeal and brown rice.  There are LOTS of ways to get the proteins your body needs with resorting to meat, and they’re usually lower in fat and calories than their animal-based counterparts.

There’s a lot to be gained by looking at the meat-free diets of vegetarians and vegans, and there are easy ways to add these benefits into every meal without actually giving up meat.  Add lettuce, tomatoes, sprouts, peppers, etc. to your sandwich or salad.  Throw some spinach into your morning omelet or smoothie.  These are things we’ve already thought of at Brown Bag, so don’t worry when you come to have breakfast or lunch with us.  We pack as much nutrition and flavor as we can into every item on our menu–and our menu is varied!  We love experimenting with different herbs, spices, and fresh ingredients; we love creating healthy, gourmet foods for people on the go.  So, put these lessons to work in your own kitchen, and when you can’t be there, come visit ours.