Tag Archives: protein

11 Ways to Cut Sugar Out of Your Life

teaspoon-of-sugar_01I know that I eat too much sugar. I want to cut back but it’s really hard. Sugar is so tasty!

The average American consumes about 32 teaspoons of sugar a day. The American Heart Association recommends women eat no more than six teaspoons of sugar per day.

You’re probably eating sugar throughout the day without even realizing it. Sugar is added to foods that don’t even taste that sweet, including breads, condiments, sauces and all kinds of processed foods and many low-fat products.

Cutting down on sugar can be one of the best ways to improve your health and your weight. Here are 11 ways you can lower your sugar intake and start feeling better:

Read food labels
You’ll soon realize how often sugar is added to foods when you look at the ingredients. Check the grams of sugar and choose products with the least sugar per serving. In addition, ingredients are listed in the order of how much exists in the product. If sugar is near the top, that’s a red flat that it’s loaded with sugar.

Learn sugar’s other names
When you read labels, you need to look for more than just the word sugar. It hides under many tricky names, such as high fructose corn syrup, corn syrup, corn sugar, sucrose, dextrose, honey, cane sugar, cane crystals, maple syrup, molasses and brown sugar.

Buy unsweetened
Now that you know where sugar hides, you can choose to buy foods that are labeled “no added sugar” and “unsweetened.” You’ll find many unsweetened versions of common foods in most grocery stores. You can pick up sugar-free non-dairy milk, nut butters, applesauce, oatmeal and canned fruit.

Don’t go fake
When you start reducing your sugar intake, you may be tempted to switch to artificial sweeteners. These types of sweeteners can mess up your taste for sweet. Your body will be expecting to receive calories and nutrition, but artificial sugars won’t give your body these things. Studies have shown that fake sweeteners may actually lead to weight gain, not weight loss.

Incorporate more protein and fat
Unhealthy carbs are loaded with sugar and can cause blood sugar to rise rapidly. Then, it crashes only to leave you hungry again. To avoid these ups and downs, add more protein, healthy fats and fiber to your meals to slow down the release of blood sugar in your body.

Add spices
While you’re cutting down on sugar, swap it our for healthy spices in your foods. Coriander, cinnamon, nutmeg, cloves and cardamon will naturally sweeten foods and reduce your cravings.

Eat real foods
The closer a food is to its original form, the less processed sugar it will contain. Foods in their natural form, including fruits and vegetables, usually present a more healthy option to added sugar.

Drink water
Sometimes drinking water can help with sugar cravings. It turns out, what we perceive as a food craving can actually be thirst. In addition, water offers many other health benefits.

Move your body
Exercise at the gym, do yoga or go for a walk. When you move, you will help reduce stress and tension, boost your energy and decrease your need for a sugar boost.

Get enough sleep
What does sleep have to do with cutting down on sugar? Several studies have found that sleep deprivation of two hours or more under the recommended seven to nine hours leads to overeating and junk food cravings. Getting the proper amount of sleep can help you curb cravings and cut down on your sugar intake over time.

Stick to it!
Cutting down on sugar may feel like an impossible task. But now you have the tools to reduce your sugar intake. Eventually, your taste buds will adjust. Overly sweet foods like ice cream and candy will start to taste too sweet. When you may have normally eaten a whole slice of cake, you’ll find that a few bites will be enough. And, you’ll notice that the natural sweetness of fruits and vegetables tastes better!

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9 Ways to Burn More Calories

burn-300-caloriesLike most Americans, I am always searching for quick and easy ways to boost my metabolism. Is there really anything we can do to increase the number of calories our bodies burn each day?

The simple answer: yes and no. There is no magic trick to burning calories. Your age, gender and genetics play a role in your metabolism. You may inherit a speedy metabolism. Men tend to burn calories more easily than women. And, for most of us, metabolism slows steadily after the age of 40.

So, what can you do? The best way to burn calories is the old fashioned way: by moving more.

However, research suggests that there may be other ways to amp up your metabolism. Here are 9 ways to burn more calories:

Get Active
Energy is burned when you move. From making your bed in the morning to lifting your arm to push the remote control at night, you are burning calories. Simple daily activity can account for 30% of the calories you burn each day. So, get moving! The more active you are each day, the better.

Build Muscle
While you can burn calories when you’re doing nothing, the resting metabolic rate is higher in people with more muscle. For every pound of muscle you put on, your body uses about 50 extra calories a day. Training with weights 3 times a week for just 20 minutes is enough to build muscle.

Add Protein
Your body can burn more calories when digesting protein than it does eating fat or carbohydrates. To create a balanced diet, replace some carbs with lean, protein-rich foods. Good sources of protein include lean meats, such as beef, turkey, fish and white meat chicken. You can also add protein to your diet with nuts, beans, eggs, tofu and low-fat dairy products.

Snack smart
Eating more frequently can help you lose weight. When you eat 3 large meals a day with several hours between them, your metabolism slows down in between. Having smaller meals or snacks every 3 or 4 hours can help keep your metabolism going at a steady pace throughout the day. In addition, small snacks help you eat less at mealtimes.

Hydrate
We know that water is good for our health. Your body also needs water to process calories. If you become even mildly dehydrated, your metabolism may slow down. In studies, adults who drink 8 or more glasses of water burned more calories than those who drank four glasses.

Spice it up
Spicy foods have natural chemicals that can rev up your metabolism. Eat foods spiced up with chopped red or green chili pepper, order Thai food or spice up pasta dishes, chili and stews with red pepper flakes. Spicy foods can spike up your metabolism by 23 percent.

Drink coffee
Caffeine is a stimulant and can help you burn more calories. In moderation, one of coffee’s benefits may be a short-term rise in your metabolic rate. Caffeine can also help you feel less tired and increase your endurance while exercising or give you the motivation to get moving!

Sip tea
Green and black tea may have calorie-burning effects beyond the caffeine they contain. Green tea contains catechins – substances that rev up your metabolism for a couple of hours. Drinking tea at meals may have another fat-fighting benefit. Tea extract may interfere with the body’s absorption of carbohydrates when eaten in the same meal.

Get fidgety
Fidgeting qualifies as movement and can help you burn more calories. What counts as fidgeting? Anything that keeps you moving! You can tap your feet, swing your legs, drum your fingers, pace, wriggle, stand up and stretch, move your head from side to side, or clench and release your muscles.

It’s easy to work these tips for burning calories into your daily routine. And, if you do nothing else, get moving! Make it a point every day to find more ways to be physically active.

11 Foods To Help You Live Longer

senior-with-redwine-943080-mI am obsessed with living longer. I want to live to be over 100 years old. However, I also want to be a healthy centenarian.

I have been reading that more and more research shows what we eat can influence how long we live. What works for weight loss can also help slow the aging process. That’s because what you’re eating affects your waistline, the condition of your heart and even how long you live.

So, take a good look at your pantry and see if you’re eating for longevity. Here are 11 foods that science proves will help you live longer:

Green tea
The world’s second most popular beverage can reduce the risk of death by up to 26% if you consume several cups a day. In addition, it has the added benefits of reducing the risk of cancer and heart disease.

Nuts
A study found that people who snack on a handful of nuts every day live longer than those who didn’t. Nuts are packed with cholesterol-free protein and other nutrients. Almonds have vitamin E, which protects the body from cell damage and boosts the immune system. Pecans have antioxidants and walnuts are good for your cholesterol.

Fish
Fish has been called brain food because it has fatty acids, DHA and EPA – all are important to brain and nervous system development. The Omega-3 fats found in seafood or fatty fish can lower cholesterol and triglycerides.

Berries
Berries are a great source of antioxidants. Blueberries, strawberries and acai berries are a source of polyphenols, a powerful compound that may help combat cancers and degenerative diseases of the brain. Cranberries may also help you live longer.

Fiber
Fiber may help lower blood pressure, improve cholesterol, prevent constipation and help digestion. Fiber also fills you up so that you can eat less. Beans are fiber-rich and can be eaten three or four times a week. Fruits and vegetables can also add fiber to your diet.

Vegetables
Veggies contain phytonutrients and loads of vitamins and minerals that may protect you from diseases. Dark, leafy greens have vitamin K that builds strong bones. Sweet potatoes and carrots contain vitamin A – good for your eyes, healthy skin and protects against infection. Tomatoes or tomato products may help prevent cancer.

Protein
Protein provides essential building blocks for daily repair of your cells. It’s critical to your health and vitality, especially as you get older. You can add protein to your diet with lean meat, fish, seafood, beans, low-fat dairy and eggs.

Healthy fats
You’ve probably heard about the Mediterranean diet. But what you may not know is the heart-healthy diet has been shown to increase the lifespan of elderly people by about 20 percent. The diet encourages eating healthy fats, like olive oil, as well as vegetables and whole grains.

Whole grains
Eating whole grains can reduce your risk of certain cancers, type 2 diabetes and heart disease. Choose whole-grain breads and pastas, as well as brown or wild rice, instead of white options. Whole grains are less processed and retain more of the nutritional value. Whole grains also add fiber.

Dairy
Drinking vitamin D-fortified beverages like milk can help increase your calcium absorption. That’s important for bone health. Vitamin D also reduces the risk of colon, breast and prostate cancers. Eating yogurt can also give you the benefits of dairy and aid in digestion.

Red wine
Just a half a glass of wine a day can help you live longer. Research found that light wine drinkers lived up to five years longer than those who did not drink wine at all. Red wine is rich in antioxidants that help protect against heart disease.

Eat these super-foods to help increase your lifespan and improve your quality of life. By incorporating a balanced diet into your daily life, you can fight off some of today’s most life-threatening diseases and live longer!