Did You Eat Too Much Sugar? 9 Tricks to Help Reverse the Binge
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Did You Eat Too Much Sugar? 9 Tricks to Help Reverse the Binge

Step 1: Realize what's going on

One moment you're wired; the next, you're making a beeline to the couch. What gives? Your body goes on a physical and emotional roller coaster after too many sweets. "The minute you put a sweet in your mouth, you get a surge of dopamine, a feel-good hormone with addictive properties," says Amanda Bontempo, RD, a nutritionist at NYU Langone's Laura and Isaac Perlmutter Cancer Center. As sugar floods your bloodstream, the pancreas releases insulin to control blood glucose levels. This suppresses the "fullness" hormone leptin, which makes your brain give you the green light to grab more candy. Glucose is rapidly digested, and your spiked dopamine and blood sugar levels fall quickly. "The crash depends on the person. It can be 15 minutes to a couple of hours after eating," says Bontempo. "Your instinct is to eat more sugar to get another jolt of energy, but it's really important to resist. Once your willpower bank is tapped, it becomes increasingly challenging to make healthy choices." These foods have way more sugar than you realized.

Step 2: Have a spoonful of peanut butter

After a sugar binge, you may want to swear off all calories. However, eating food with other nutrients helps ward off that undesirable sugar crash caused by quick digestion. "A spoonful of peanut butter or handful of nuts gives you fat and protein to slow digestion," says Jennifer Powell Weddig, PhD, RDN, a professor of nutrition at Metropolitan State University of Denver. "Or try hummus with vegetables, which have fiber that helps slow the absorption of simple sugars." Start adopting these habits to kick your sugar cravings for good.

Step 3: Take the stairs

Resist the temptation to nap. "Get moving," says Bontempo. "This will help your muscles use the blood sugar instead of just storing it." It doesn't have to be a sweaty, hour-long cycling class. Simply walking up the stairs or taking a walk around the block will help. A study in the journal Diabetes Care found that older adults who walked for 15 minutes after each meal had lower blood sugar levels than those who walked for 45 minutes in the late morning or before dinner.

Step 4: Drink tea with lemon

Green tea and lemon are both diuretics, which means they'll make you take more bathroom breaks. "You're not directly eliminating the sugar, but you are forcing your blood to pump through your kidneys faster," says Bontempo. Remember to also stay well-hydrated with H20, which helps you feel full, and counteracts suppressed leptin levels.

Step 5: Plan tomorrow's breakfast

A low-sugar, balanced breakfast is imperative the day after a sugar overload. "The ideal breakfast is high in protein, moderate in fat, and low in carbs," says Bontempo. "The protein and fat keep you full, and fewer carbs encourage you to burn yesterday's stored-up sugar energy." Try a vegetable omelet with a slice of whole-grain toast, topped with avocado slices. Go light on the fruit; it may be the natural kind, but it still has sugar. (Check out these high-protein breakfast ideas.) Another tip nutritionists stress: Don't go overboard on coffee. "It's a no-calorie drink, but we often add a lot of creams and sugars to it," says Jason Ewoldt, MS, RDN, a wellness dietitian the Mayo Clinic Healthy Living Program. "What starts off as a 0-calorie option turns into several teaspoons of sugar before you even start the day." Consider tea or have coffee with just a dash of cream.

Step 6: Put the kibosh on condiments

Dressings, sauces, and other condiments may hinder your healthy-eating efforts. One tablespoon of ketchup, for example, has 4 grams (1 teaspoon) of sugar. "Many condiments can be high in sugar, but it's tricky because there are essentially more than 60 different names for sugar," says Ewoldt. "When you're looking at the label, it might not say sugar, but it could say high fructose corn syrup, dextrose, rice syrup, or molasses, which are all essentially sugar." Drizzle leafy greens with olive oil or spread avocado on a turkey burger. These 16 condiments are secret health bombs.

Step 7: Have a smoothie

Blend a veggie-rich smoothie the day after a binge for satiating fiber, but go easy on the fruit and juice. "It's easy to drink way too much sugar," says Bontempo. "It may come from the fruit and be natural sugar, but you still might drink way more than you'd ever eat." Mix one part fruit to two parts vegetables, like spinach or kale. Add protein, such as unsweetened yogurt or nut butter. Skip a juice base, and instead use unsweetened soymilk, unsweetened almond milk, or unsweetened green tea (it's flavorless in a smoothie, but sneaks in healthy antioxidants). Try these tricks to make a healthy smoothie that's not a total sugar bomb.

Step 8: Banish the leftovers

Your brain may still be craving that dopamine rush, so remove any temptation. "Get rid of the candy," says Bontempo. "Donate it or bring it to work." In an International Journal of Obesitystudy of 100 participants, researchers found that those who kept food in plain sight were more likely to be obese and ate more sugar and less healthy food than participants with a normal weight.

Step 9: Forget the guilt trip

Take a deep breath and go easy on yourself. "Conventional research tells us it takes about 3,500 calories to gain a pound of fat," says Bontempo. "That's the equivalent of about 44 Fun Size Snickers bars, or nearly 60 Fun Size Skittles bags. Even if you ate a lot of candy, it doesn't directly translate into weight gain." The next time you have a treat, practice savoring and enjoying it. A New Zealand study of 300 people found that people who associate eating chocolate cake with guilt were less successful in maintaining their weight compared with those who viewed it as a celebration. "A Hershey's kiss takes forever to melt in your mouth, and it’s a lot of chocolate," says Weddig. "Being mindful and eating things like that provides a lot more satisfaction than just chewing it once or twice and then swallowing."

0 0 18 10 August, 2017 Food, Health, life more
5 Nutrition Tips for Healthy Living
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5 Nutrition Tips for Healthy Living

Many of us may have adjusted our diets at the start of the New Year, after a few months the determination to stay on track with nutrition begins to fade. Rather than allowing for old habits to creep back in, try to focus your nutrition on the health benefits your will receive from eating well rather than placing all of the focus on aesthetic goals. By focusing on your long term health, you will be more likely to stick to your healthy habits. Below you will find simple nutrition tips that will help you get back on track and making nutritious healthy options. 1. Fill up on vegetables Vegetables are a low calorie/high volume food. This means you can eat a lot of vegetables without consuming a lot of unwanted calories and you will feel full because they take up a lot of room in your stomach. When eating vegetables, avoid adding sauces and oil, which will add more total calories to your meal. Aim for fresh or steamed vegetables when possible. 2. Take it easy on the fruit While fruit is a great source of fiber and natural sugar, some people tend to go overboard and eat too much. In turn, this keeps sugar and carbohydrate intake sky high. Rather than ditching fruit all together, try pairing one piece of fruit with almond butter, nuts or a source of lean protein. 3. Be wary of nutrition/protein bars While the marketing on most of these products claim these bars are the healthy alternative, most of these bars are high in fat, carbohydrates and artificial preservatives. Some of these health bars also pack a similar nutritional punch as a traditional candy bar. Do not allow yourself to be fooled! Read the label and check out what is really going into these products before you snack on them daily. 4. Up the protein If you feel like you are constantly hungry, try adding a bit more protein to your meals. When ordering a dinner salad, order a serving of lean protein to be placed on top to help you fill up and stay full. Also try eating the protein portion of your meals before having the side items which are usually higher in carbohydrates and fat. 5. Drink more water Water aids your body in digestion and keeps your skin looking youthful and hydrated. On days where you are training or outdoors for a period of time, be sure to consume extra water. Drinking 12 ounces of water before your meal will also fill up your stomach and may prevent you from overeating. Try incorporating a few of these nutrition tips into your daily routine. Small changes can add up to great health benefits on the long run. Take care of your body now in order to prepare for a healthier future!
0 0 14 05 August, 2017 Food, Health, life more
10 reasons why you should go vegan
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10 reasons why you should go vegan

1. Great if you want to lose weight or slim downWhen you cut out animal products you’ll find that it’s easier to stay slim as you’re not consuming high amounts of saturated fats from dairy and meat products. 2. It’s easier to get your 5-a-day Never mind five, you can easily get double that on a vegan diet. Eating fruit and/or vegetables at every mealtime means that your diet will be much more nutritious than those making up a third (or less) of lunch and dinner with vegetables. Eating snacks such as N?kd bars also count as your 5-a-day, are totally delicious and vegan. 3. Vegans are healthier Vegans and vegetarians typically have lower cholesterol levels, lower blood pressure, lower rates of Type 2 diabetes, lower body mass indexes, a lower risk of death from heart disease, and lower overall cancer rates. Science and research confirms that you don’t need meat to be healthy at all, in fact statistics point to quite the opposite. 4. Going vegan can improve your sports prowess, not impair it What you may not be aware of is just how many great and successful athletes are vegan. You may not be familiar with the name, but Scott Jurek is recognised as probably the greatest ultrarunner (distances of 50, 100 and more miles) of all time. He has been a vegan since 1999 and has won most of the toughest long distance races in the world, and many of these on numerous occasions. You’re more likely to have heard of Carl Lewis but did you know that he’s vegan? One of the world’s greatest athletes, Carl attributes his dominant and record breaking performances of 1991 to being vegan. 5. Having a vegan diet boosts immunity and is anti-cancer Since fruits and vegetables are rich in super nutrients and many have anti-oxidant purposes, they can bolster the immune system and help the body fight against disease.
6. Vegans are more beautifulVegans who consume a large amount of fruits and vegetables are feeding and nurturing the health of their skin, hair and nails meaning that they literally glow with health. 7. Plant-based diet can aid arthritis Eliminating dairy consumption has long been connected with alleviating arthritis symptoms, but a new study by Karolinska University in Stockholm indicates that a combination of gluten-free and vegan diet is very effective in improving the health of those suffering from rheumatoid arthritis. 8. Boost your energy levels On a vegan diet, you will find your energy is much improved. NFL star Tony Gonzalez has talked extensively about how swapping from an omnivore to vegan diet has helped him gain energy while playing at the top of his career in the NFL. 9. You’ll live longer Several studies indicate that those following a vegan or vegetarian diet will live an average of three to six years longer than those who do not. 10. No bad breath and less body odour Eliminating dairy and red meat from your diet significantly reduces body odour, and vegans frequently experience a reduction in bad breath.
0 0 19 04 August, 2017 Food, Health, life more
10 Steps to a Happier, Stress free and Healthier You
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10 Steps to a Happier, Stress free and Healthier You

It sounds obvious. Drink more water, get more sleep, stop complaining, and your life will improve. But sometimes we need a little reminder that a few simple steps can make a huge difference in our ultimate happiness and overall health. Renowned life coach and nutritionist Ana Alexandre tells 10 simple tips for a happier and healthier you!

ELIMINATE CLUTTER

Ever wonder why those people on Hoarders look so miserable? Climbing out from underneath piles of stuff can also mean emotional freedom from items that could be mentally weighing you down. “Get rid of all the things you don't need or that are not good for you,” Alexandre says. “Ditch clothes you never wear and create more space to see the clothes you do actually wear.”
And from your closets to your kitchen, get rid of unhealthy foods too. “Clean out your cupboards, and get rid of all processed foods like those containing white flours, sugar, and unhealthy oils,” Alexandre says.

SUPPLEMENT YOUR LIFE

“Take an omega-3 supplement,” Alexandre says. These amazing fats found in salmon, flaxseeds, and walnuts purportedly give you glowing skin, fight stress, and reduce inflammation in the body.

JUST ADD WATER

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You’ve heard it before, but it’s worth repeating. It’s important to drink eight to 10 glasses of water every day to keep our bodies functioning properly. “Water keeps you hydrated, eliminates toxins, and keeps you regular. Always keep a bottle with you. If you see it, you will drink it!” Alexandre says.

FORGET THE COMPLAINT DEPARTMENT

“Stop complaining about never getting what you want, and instead, create what you want,” Alexandre says. She suggests setting at least three clear goals per year. “Set goals that excite you, that are tangible, and something with a finish line. Write your goals in the present tense (I go to the gym every Tuesday and Thursday). This will get you believing that they can be a reality!”

CREATE A DAILY RITUAL

If you set aside just 10 minutes a day for yourself, Alexandre says, it will do wonders in eliminating daily stress and anxiety. “Meditate for five minutes in the morning to start your day. Take the additional five minutes to relax before bed. Read a book that inspires you, take a bath, or drink a cup of herbal tea in a quiet setting.”

JUST MOVE IT!

Exercise not only makes you more physically fit, it also boosts your mood, increases your energy, and it can even improve your sex life. “Find an activity you like and actually want to do. Take a dance or yoga class, go hiking or rollerblading,” the life coach says. “It doesn't really matter. Just get your body moving.”

IMPROVE YOUR PENMANSHIP

If you’re thinking "I’m too old for a diary,” look at it this way. “Writing in a journal daily helps you clarify your thoughts and feelings, reduces stress, and helps you resolve problems more effectively,” Alexandre says. Write down the highlights of your day, something you learned, or just one reason why you’re grateful for the things you have.

ALL YOU NEED IS LOVE

It may sound cliché, but love truly does make the world go ‘round. “Find ways to get more love in your life,” Alexandre says. “Make time in your schedule to see the people you love. Play with a child, hug your friends, tell someone you love them, and smile at someone you don’t know. These small gestures can make a big difference."

EAT YOUR VEGGIES

Vegetables are an abundance of necessary vitamins and minerals that help keep us healthy and energized. So stop making excuses and eat some everyday. Doctors recommend at least five servings a day.

SLEEP IT OFF

[caption id="attachment_27741" align="alignnone" width="300"] Beautiful young woman sleeping[/caption]
Most of us need at least eight hours of sleep a night. That’s need, not want. There’s a reason why we need a sufficient amount of rest. “Sleep improves stress, reduces inflammation, and allows cells to re-charge and repair damage,” Alexandre says. It also keeps us functioning at our optimum levels both mentally and physically. To make sure you get enough sleep, Alexandre suggests shutting off computers, cell phones, TVs, and anything else creeping in from the outside world at least one hour before bedtime.
0 0 14 04 August, 2017 Food, Health, life, Positive more