Essential Holiday Spices
Whenever I think of holiday foods, I think of spices…
The irresistible warm aromas of cinnamon, nutmeg, ginger, and so on…
There’s something very soothing and comforting about a house filled with these enticing smells, isn’t there?
And they do more than just smell good — and taste great…
They also have some pretty amazing health benefits.
First, I need to point out one problem…
During holiday season, these spices are often stuffed into sugary, unhealthy foods like cookies and pies…
However, they don’t have to be!
Let me show how to enjoy three of the most popular holiday spices… without falling off the health wagon. And some wonderful health benefits you can enjoy along the way!
Cinnamon
Cinnamon has been linked to better heart health, reduced blood pressure, lower blood sugar levels, a healthier immune system, and improved cognitive function.
And it’s a great way to add flavor and a little sweetness to foods without the calories.
You can sprinkle some on baked sweet potatoes — which are excellent sources of fiber, vitamin C, potassium, and beta-carotene.
Now, a lot of baked pears recipes call for brown sugar, but you don’t need it. Cinnamon plays up the natural sweetness of the pear!
Simply core and slice some pears into sections, put it into a shallow baking dish, sprinkle on some cinnamon, and bake it at 350ºF for 15 minutes.
You can also cook the pears in your microwave in a just a few minutes.
Bonus: To make your pear dessert richer, add a spoonful of Greek yogurt
Nutmeg
Nutmeg has been used to preserve cognitive function, improve blood circulation, aid in digestion, and help with bone and tissue growth.
And in the kitchen, nutmeg is wonderful on healthy veggies like cauliflower, cabbage, and broccoli…
Especially if you usually have a hard time eating these veggies!
You can steam, roast, or stir-fry your veggies, then sprinkle on some nutmeg before serving. Instantly delicious!
I also like a little nutmeg on my oatmeal, along with a few raisins and some nuts — like almonds or walnuts.
Try a bowl this way and you won’t need to add sugar. It’s delicious, and you’ll get the protein, fiber, heart health, and cholesterol benefits of the oats.
Ginger
Ginger has countless uses in traditional medicine…
Some include reducing nausea, easing muscle aches and joint pain, lowering blood sugar, regulating cholesterol, relieving indigestion, and improving brain function.
And it’s got just as many uses in the kitchen. It goes perfectly with just about every kind of food — from appetizers to desserts.
When cooking with ginger, you can use either fresh ginger or ginger spice.
For example, one of my favorite ways to enjoy ginger spice is sprinkled on sliced pears or peaches, as a healthy dessert.
And ginger is a wonderful complement to poultry and fish entrees, too — especially in yummy stir-fries.
You can cook fresh ginger into the stir-fry, or have a shaker of ginger spice on your table so you can ‘gingerize’ to your personal Taste.
Don’t be afraid to experiment!
Don’t hesitate to try cinnamon, nutmeg, or ginger on some of your own favorite dishes.
You’ll be amazed at how many foods can be transformed with just a little spicing up.
Two powerful hormones to maintain your weight
Did you know that your body uses two powerful hormones to maintain your weight?
One of them tells you you’re full, and the other one tells you you’re hungry and need to eat.
Which one do you think is more powerful?
Well, according to a new Danish study, the “hungry hormone” takes the gold — every time.
And that can make it extra hard for you to lose weight and keep it off.
Because when you lose weight, the hunger hormone goes into overdrive — and “tricks” you into thinking you’re still hungry, even right after you’ve finished eating.
The worst part: It keeps on tricking you into feeling hungry, even years after you lost the weight.
Now, don’t worry, because I have some simple tips that can help you avoid that hunger trap.
But first, let me tell you a little bit about that study.
Danish researchers studied a group of obese men and women over a two-year period.
At the beginning of the study, they checked the hormone levels of all the participants.
They also had the participants fill out questionnaires about how hungry or full they usually felt just before meals.
Then they put the subjects through a strict diet-and-exercise routine for two years.
Everyone was weighed and re-tested after 4 weeks, 1 year and 2 years…
And what the scientists discovered left them scratching their heads…Because it turned out that the subjects’ hunger AND fullness hormone levels increased!
But here’s what was even more surprising:
When the participants rated how hungry they felt before a meal — on a scale of 0 to 100, with 100 being famished…
Their “hunger number” had increased from 53 to 73!
Apparently the “hunger” hormone was way more powerful than the “full” hormone.
Now, despite feeling hungrier, the participants were still able to lose an average of 24 pounds.
But something else happens when you lose weight — and it can knock you off track. It’s called “metabolic slowdown,” and it means you need less food to maintain the same weight.
In fact, your new, slimmer body needs about 400 fewer calories than someone who has ALWAYS weighed that much.
Well, this is like getting hit with a double whammy: your body needs less food, but your hormones are telling you you’re still hungry — even when you should feel full.
Many of my Clients have been caught off guard when this new “post-meal hunger” kicks in — even when they knew it was coming. Some of them even gave up on their diets.
That’s why I’m sharing this report with you today — so you’ll be prepared.
Because I don’t want you to achieve your ideal weight — and then get thrown for a loop when the “hunger syndrome” comes and doesn’t go away.
In fact, I want you to have a plan ready to put into action, so it doesn’t undo all your hard work.
So here are a few things you can do to deal with the “hunger syndrome”:
**Our Daily Formula is formulated to help you stay at a healthy weight by controlling the appetite, burning fat, resetting the metabolism and stabilizing your weight.
Eat a little more protein — If you find yourself starving while waiting for your next meal, try adding a little extra protein to your diet. Protein is harder to digest, and it goes through your system more slowly. The result: you don’t feel hungry so soon after you eat. As little as 10 extra grams of protein (about an ounce of chicken, or 1.5 ounces of lean beef) will do the trick.
Add more fiber to your diet — Like protein, fiber passes through your system very slowly. But fiber also has heart and digestive benefits. And soluble fiber, like you find in oatmeal, kidney beans, and apples, also helps reduce your “bad” cholesterol.
Drink unsweetened green tea with your meals — Green tea contains EGCG, a powerful compound that helps boost your metabolism and burn fat. It also helps stabilize your blood sugar levels, which helps reduce your appetite. And it does all that with almost zero calories.
And if you still find yourself wanting to reach for a snack to fill that emptiness in your tummy, grab a small handful of unsalted almonds!
One ounce of almonds contains a healthy 3.5 grams of fiber and 6 grams of protein, which will help make you feel full.
But it’s also got 9 grams of GOOD fat, along with vitamins E and B2, copper, manganese, magnesium, and phosphorus.
(In fact, a group of scientists recently declared almonds to be the #1 most nutritious food, based on their ability to reduce blood sugar and cholesterol levels, lower blood pressure, reduce hunger, and aid in weight loss.2)
So, if you can’t shake the “hunger syndrome,” just “go nuts” and you’ll be okay!
To your present and future health!
Spice and health benefits
Just think how boring eating would be without a little SPICE, all those wonderful flavors can make food taste so much more delicious!
What’s even more incredible is all the amazing things those delicious seasonings can do for your health!
I want to share one of my favorite spice-filled recipes with you, and I know you’re going to love it.
It’s my Super-Healthy Vegetarian Chili!
Now, all the veggies are packed with essential vitamins and minerals, plenty of healthy fiber, and lots of protein. And the spices and seasonings are also loaded with lots of different health benefits:
Chili Powder — Helps boost metabolism, promote fat-burning, reduce soreness in joints, improve circulation and lower blood pressure, ease upset stomachs, support healthy immune system, improve cognitive function, and promote healthier eyes and vision.
Cumin — Aids digestion, supports your immune system, helps regulate blood sugar, and has powerful antioxidant properties. Also rich in essential vitamins and minerals like phosphorus, thiamine, and potassium.
Oregano —Powerful antioxidant, relieves gastrointestinal issues, reduces bloating, eases respiratory system distress, supports healthier cholesterol levels, and contains heart-healthy omega-3s.
Cocoa — Linked to better blood circulation, healthier heart function, lower blood pressure, reduced oxidative stress, and improved cognitive function.
Garlic — Supports better heart health, reduced cholesterol, lower blood pressure, and healthier immune system.
Red Pepper Sauce — Shown to support improved circulation, healthier blood sugar levels, smoother digestion, increased metabolism, and reduced appetite.
Put them all together and you’ve got a delicious and super-nutritious all-in-one meal.
And since we’re still dealing with wintry weather, my vegetarian chili is a great way to warm your belly on a chilly evening!
So, here’s how you make my delicious vegetarian chili:
Super-Healthy Vegetarian Chili
Ingredients
- 1 Onion diced
- 8 cloves Mashed or minced garlic
- 4 tablespoons Chili powder
- 4 teaspoons Salt
- 4 teaspoons Cumin
- 4 teaspoons Oregano
- 4 teaspoons Cocoa
- 2 teaspoons Red pepper sauce
- 4 Cans diced tomatoes
- 2-3 Celery stalks diced
- 6 oz Mushrooms diced
- 1 Bell pepper diced *optional I like to add a chili peter for some heat!!!
- 4 Cans beans (2 dark red kidney, 1 black and 1 white or cannellini) drained
- 4-8 cups of broth of your choice
Instructions
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In a large pot, saute onions, garlic, celery and peppers
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until onions are soft and translucent.
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Add all other ingredients EXCEPT beans.
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Bring to a boil, then reduce heat and cook for about an hour.
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Add beans and broth
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Return to boil, then reduce heat and cover.
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Simmer for several hours, stirring regularly.
(HINT: The longer it cooks, the thicker and richer it gets.)
Meanwhile, stay warm,
To your health
Jucing vs Blending
I have a dangerous health trend to warn you about.
In fact, three doctors just did an exposé on it in The Washington Post.1
So, I’ll get right to it: The trend is “juicing.”
Juicing has become wildly popular over the past several years as a way to “cleanse” the body and get healthier. Juice bars have sprung up all over the place. And home juicers are selling like hotcakes. People are drinking more juice than ever before…
And it needs to stop.
Juice doesn’t “cleanse” anything. It’s sugar water… and it’s contributing to the epidemic of obesity and diabetes that’s sweeping the country.
Drinking juice dumps a massive dose of sugar into your bloodstream.
Researchers from the University of Southern California found that popular fruit juices have as much sugar as soft drinks (sometimes more).
And if you think juicing vegetables instead of fruit puts you in the clear, think again…Once you remove the fiber… popular juicing vegetables like carrots, beets, kale, and celery are loaded with sugar as well.
And all that sugar isn’t the only problem with juicing.
You see, because juicing removes the all-important fiber from fruits and vegetables…You’re missing out on the stuff that helps your body absorb the nutrients from these foods properly.
And if that wasn’t enough, research also shows drinking fruit juice, as opposed to eating fruit, actually makes you hungrier at mealtime.
So, not only are you spiking your blood sugar and missing out on nutrients… you’re forcing yourself to overeat!
That’s why, from this moment forward, I want you to do the following:
When you want to get the benefits of fruits and vegetables, Eat them whole, or BLEND Them ALL into KracK Juice (see recipe). This way you retain all the nutrients by BLENDING.
Krank Juice Recipe – Download
That way, you’ll ensure you’re getting maximum nutritional value without loading your body with sugar.
And when you’re thirsty, I highly suggest drinking flat water and Green Teas
You’ll feel much better. Plus, you’ll have an easier time melting body fat. 🙂
How your brain can trick you into feeling satisfied.
And you can use this to your advantage — helping you to eat lighter and healthier.
Which would you rather eat:
• Rich, buttery roasted sweet corn
• Corn
• Reduced-sodium corn
• Vitamin-rich corn
Well, those were the choices offered in the cafeteria at Stanford University earlier this year.
The only thing was, it was all the same corn — it was just described differently.
You see, researchers wanted to see just how much the description of a food influences two things:
1 Your decision to choose it
2 How much of it you eat
So, for 46 days, they randomly changed how they described vegetables on the lunch menu in Stanford’s cafeteria. (They didn’t change how the foods were cooked, just what they called them.)
And here’s what they learned:
• People were MOST likely to pick vegetables described in “decadent” terms.
• They were LEAST likely to pick them if they were described in “healthy” terms.
• They ate LARGER PORTIONS of the veggies described in “decadent” terms.
Now, this study goes together perfectly with another Stanford study, conducted by some of the same researchers.
For this study, there were two groups of participants. Both groups received the same 380-calorie milkshake (yummy!).
However, the scientists told one group that it was a rich, delicious, “indulgent” 620-calorie shake…
And they told the other group that it was a “sensible,” healthy 140-calorie shake.
For both groups, they checked the participants’ levels of ghrelin — the “hunger hormone”…
And guess what:
The “decadent shake” group experienced a dramatic decline in their ghrelin level after drinking the shake — making them feel full.
Meanwhile, the “healthy shake” group still had high ghrelin after drinking the shake — making them still feel hungry…
Even though they had the SAME shake!
I was blown away by this…
Who knew your actual hunger hormones could change… just because you thought you consumed something rich and filling?
Well, it turns out… your brain can trick you into feeling satisfied.
And you can use this to your advantage — helping you to eat lighter and healthier.
Here’s how:
If you have a hard time making yourself eat your veggies or other healthy foods…
Focus on the delicious, savory, yummy aspects — and avoid calling them “healthy” or “good for you.”
In other words, FORGET they’re healthy!
Because thinking something is “healthy” can leave you feeling unsatisfied — which makes you more likely to reach for something
REALLY unhealthy!
Besides, healthy food really can be delicious and satisfying.
That’s why I often send you tasty, healthy recipes you can enjoy.
And because you’re probably getting hungry right now with all this food talk…
Here’s a wonderful, delicious snack recipe you can try today:
Roasted Ginger and Garlic Butternut Squash Wedges
Ingredients
- 2 lbs butternut squash peeled and cut into wedges
- 2 Tbsp extra virgin olive oil
- 1 Tbsp fresh ginger finely grated
- 4 cloves garlic minced
Instructions
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Preheat oven to 350ºF.
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Combine minced garlic, olive oil, and ginger in a large bowl.
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Add squash and mix to coat well.
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Place squash on baking sheet and bake for 45 minutes or until tender.
Recipe Notes
Winter squash are coming into season, so now is the perfect time to try these yummy wedges.
I’m sure you’ll love the sweet-and-savory taste… and the delicious aroma wafting through your kitchen.
Mmm, I can almost smell that tasty squash cooking right now. 🙂
Enjoy!
How to make sole water and 3 reasons why you should!
I’ve been bragging about the health benefits I’ve experienced since drinking sole water over the last few months as I work to recover my health .I figure it’s high time I tell you all about it! You need to know how to make sole water, but you also might want to know why you should!
I started drinking sole water (pronounced “sol-ay”)
I had read about how sole water was very good for supporting the adrenal glands, but I wasn’t sure about why. When I did a little research and found out how very, very easy it is to make and administer, I figured I might as well give it a try.
I noticed the benefits almost immediately!
There are three main reasons I drink sole water:
Sole water is rich in minerals
Salt gets a bad rap for causing high blood pressure, but did you know that good salt has tons of good health benefits? Salt is an amazing source of trace minerals, many of which you can’t easily get anywhere else. By making a strong salt water infusion,
you are jam-packing it with these minerals, which include iodine, copper, zinc, magnesium, calcium, and more!
You may be wondering how to choose good salt, not only to make sole water, but also for every day culinary uses. There are a few options I recommend:
• Real Salt– comes from ancient sea beds in the US (Utah), so it is not subject to modern-day ocean contamination. It is pink with flecks of other colors and can be gritty due to the high mineral content.
• Himalayan salt– also mined from ancient sea beds, Himalayan salt is pink and is also rich in minerals.
• Celtic sea salt– gray in color, Celtic sea salt is also a good source of minerals.
These are all good options and boast benefits that refined white table salt does not, as white table salt is not only stripped of nutrients and bleached, but sometimes contains additive.
Sole water supports detoxification
Sole water helps the body to detox unwanted toxins and pathogens, by helping to improve hydration and absorption of nutrients. Salt is antibacterial and may assist in removing bacteria from the body. When our body is well hydrated and nourished, the immune system is strengthened, and our bodies are better able to fight off pathogens as well as eliminate toxins.
Sole water= energy
Because of the high mineral content, sole water promotes energizing on a cellular level, nourishing your body from the ground up. The word “sole” actually translates to “sun” in some languages, which I think is fitting considering the energizing effects sole water has. This is personally the biggest benefit I’ve noticed from drinking sole water.
Each of these benefits is intertwined, and really all go back to the high mineral content.
Sole water a secret weapon
In my research, I came across sole water and decided to give it a try because it was a cheap and easy solution. I noticed a difference within a couple of days of drinking sole water! My energy levels improved right away. My blood sugar began to stabilize. My hair stopped falling out. It felt like a miraculous recovery! Best of all, it’s super cheap and easy to make!
How to make sole water
All you need is a cup of salt (see above for those I suggest), a quart-sized jar with a plastic lid (like this) and filtered water.
- Put 1 cup of salt in the jar, then fill it the rest of the way with filtered water.
- Cover the jar tightly with a plastic or other non-metal lid and give it a shake.
- Let sit out on the counter overnight. (I leave mine out all the time, as the salt water will not spoil.)
- If the cup of salt is completely dissolved, add a little more until it doesn’t dissolve. This is how you ensure the water is totally saturated.
- Take 1 teaspoon in the morning on an empty stomach (you may need to work your way up to this) in a glass of water.
I personally now take a tablespoon in the morning, and often taken another tablespoon once or twice more in the day if/when I think about it. I never had any die-off (a reaction to detoxing too quickly) from drinking sole water, but you may, so should start slowly and work your way up to the dose that feels right.
How not to over eat during the holiday season
Holiday Season is the easiest time to overeat and wreck your diet. All that delicious food is just so tempting…
That’s why studies have shown that people often eat up to 4,500 calories during the Thanksgiving feast.
That’s two whole days of food… in one meal! Talk about a waistline-ruiner…
The good news is that it’s easier than you might think to avoid this… and still enjoy the Season.
You see, today, I’ve got an amazingly simple routine I want to show you.
It helps you enjoy your food — without overdoing it.
I use it myself, and it works like a charm!
The routine has two parts — BEFORE and DURING the Meals:
Before:
- Eat normal meals before the big feastivas. Don’t skip breakfast or lunch, or eat reduced-size meals. That idea of “saving your appetite” means you’ll sit down to dinner hungrier — and be more tempted to overeat.
- Avoid the appetizers, snacks, and calorie-filled beverages. Yes, they’re delicious. But they aren’t worth the extra calories.
During:
For the following 5 steps, make sure you have a tall glass of unsweetened tea or water to go along with your meal.
- Take small portions of food. Don’t feel like you need to fill your plate. For one thing, the old “clean your plate” syndrome usually kicks in — even if you feel stuffed. And if you’re still hungry, you can always have seconds.
- Take a small bite, put down your silverware, and thoroughly chew your food before swallowing it. This will force you to eat more slowly… which means you’ll eat less. Also, putting down your utensils removes the temptation to quickly take another bite. And that extra chewing helps you digest your food better.
- Take a sip of your tea or water. This will slow down your eating AND make you feel full faster.
- Engage someone in a bit of conversation. For one thing, it’s a great way to catch up with family and friends you might not see often. But it also keeps you from eating too fast.
- Repeat steps 2 through 4.
Here’s why this routine works like clockwork:
It takes 20-30 minutes for your stomach to tell your brain that it’s full.
This routine forces you eat more slowly and get full faster… giving your brain time to get the message BEFORE you overeat.
The result: You won’t feel like you’re ready to explode when you leave the table — and you won’t have “eater’s remorse” for overdoing it.
And best of all… you’ll stay on track with your health and weight goals!
Crazy way to use your leftovers to lose weight!
But not just any leftovers… I’m talking about some foods you usually find on the “bad carbs” list: Rice, pasta, and potatoes.
Just make sure they’re cold, as in fresh from the refrigerator…
I’ll tell why this is important. But first let me clear up one misconception:
Rice, pasta, and potatoes aren’t really all that bad. In fact, they contain important vitamins and minerals, along with some healthy fiber.
But they’ve gotten a bad rap because they can wreak havoc with your blood sugar levels… And that can cause your body to store excess fat.
Let me explain how that works.
You see, your body breaks down food and converts it to glucose, or blood sugar. Then a hormone called insulin transfers it to your cells, which use it for energy.
But your digestive system breaks down these foods really fast. And that causes your blood sugar to spike — meaning there’s more glucose than your body can use.
So it converts the excess glucose to fat — and stores it around your belly.
But something unusual happens to these “bad” carbs when you cook them — and then cool them:
They change from “bad carbs” to “resistant starches” — which help you stay slimmer… and also feed the good bacteria in your gut.1
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Resistant starches move more slowly through your system — which is a good thing…
Because they’re loaded with health and body-slimming benefits.2
For one thing, since they break down more slowly, you don’t get that sugar spike that triggers a flood of insulin. And keeping your blood sugar in check helps you stay slimmer… Because insulin blocks fat burning and promotes fat storage.
And since they stay in your digestive system longer, they’ll keep you feeling full for a long time… so you’ll be less likely to reach for a snack later on.3
They also release fatty acids, which activate anti-hunger hormones — and even more fat-burning action.
In fact, a University of Colorado study found that eating just one meal with lots of resistant starch increased fat burning by 20-25 percent — all day long! 4
But that’s not all. They also feed the GOOD bacteria in your gut — which is super important for good digestive and overall health.
Who knew that a plate of cold pasta could do all those things?
Now, maybe you don’t like cold pasta, potatoes, or rice.
No problem: You can reheat them and still get that resistant starch benefit. Just don’t heat them to above 130 degrees F.
And you don’t have to wait until you have leftovers either.
Sometimes I cook a double serving of pasta and put it in the refrigerator. Then I warm it up and eat it over the next couple of days, with a nice sugar-free tomato sauce and some fresh veggies.
Now, some foods are naturally rich in resistant starch. Green bananas, kidney beans, black beans, garbanzo beans, and lentils are great sources of resistant starches.
But if you still need an occasional pasta, potato, or rice fix, you can use this simple meal “hack” to make them a lot healthier for you.
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Corn Syrup name change!
I’m just writing to tip you off that the FDA is currently allowing food manufacturers to rename high-fructose corn syrup on ingredient labels.
And the big food companies are THRILLED about this. After all, this toxic ingredient has taken a beating in the press lately for being so unhealthy.
In fact, it got to the point where having “high-fructose corn syrup” on ingredient lists was hurting sales.
That’s why the powerful food industry pushed for a new name… and as usual, they got their way.
The new name is simply “fructose” or “fructose syrup.”
We already know fructose is one of the most dangerous things for your body. It skyrockets your risk for diabetes, heart disease, and liver disease.
And yet… food manufacturers put it in nearly everything. After all, it’s sweet and addictive — and it makes you eat more of their food.
Most people know high-fructose corn syrup is bad. And some even know sugar is bad, too. But they don’t know it’s all because of the fructose.
And this name change is tricking many people into thinking dangerous, body-damaging food is okay.
That’s why I want you to be on the lookout for your enemy’s new name on ingredient labels:
The new name for high-fructose corn syrup is simply “fructose” or “fructose syrup.”
Make sure to spread the word to your friends and family, too.
For more information read this blog.
Break your plateau by exposing hidden sugars
Diets play a huge role in weight-loss and achieving the body shape you want. As you focus on what you eat, it’s easy to see the zero calorie or sugar free options as a quick win. Yet most contain ‘hidden sugars’ that are counterproductive to the hard work you put in to lose weight!
It isn’t just low calorie or sugar free products that contain them. Natural and artificial sugars can be found in common, everyday foods, this has an impact on your ability to lose weight!
Take a look at the different kinds of sweeteners and effects its having on your health and your weight-loss goals.
Lets tackle the sneaky little troublemaker hiding in your cupboards, on grocery store shelves, and in your stomach.
I’m talking about sugars you may not know you are consuming. These sugars can actually create roadblocks to your success in losing weight and even how you feel.
If you’re reading this newsletter, part of you has made a commitment to learning more about healthy eating. For some of you, you may just be trying to make healthier choices, which is an amazing way to start! Congrats!
I want to share with you something I wish I would have known when I began my journey. It’s hidden sugars. It’s still one of the biggest “ah-ha!” moments I have ever had.
What’s So Hidden?
Using the term “hiding” might seem misleading. But would you usually expect sausages or meats to have sugars added? How about dairy? Broth? What about seasonings? Mustard? Frozen veggies? Depending on the brand, they are there. Why?
Taste:
There are brands that add sugar in just to make things taste better. If it tastes good, you’re probably going to repurchase it. Now, this may come down to only a gram or two per serving, but let’s say you’re using a seasoning containing sugars several times a day. It can add up!
Sugar on a label is easy to see. But, there are other terms to lookout for. For example, sucrose. Sucrose comes from sugar cane or beet sugar. It is table sugar. I want to fill you in on some other names.
Let’s talk artificial sweeteners:
Take a look at what you are eating. Take a look at your goals. Have you plateaued recently? Then I want you to walk into your kitchen, and see if any of the items you are consuming contain the following.
The following are considered High-Intensity Sweeteners:
They are super sweet and concentrated. This list comes from the FDA:
- Saccharin
- Aspartame
- Acesulfame potassium (Ace-K)
- Sucralose
- Neotame
- Advantame
- Steviol glycosides
- Luo Han Guo fruit extracts
What you may not know:
Some people respond negatively to sugar-free/artificial sweeteners.
Did you also know that there is a recommended daily max allowance for them?
Before you grab that XL diet soda, read this:
“During premarket review, FDA established an acceptable daily intake (ADI) level for each of the five high-intensity sweeteners approved as food additives. An ADI is the amount of a substance that is considered safe to consume each day over the course of a person’s lifetime. For each of these sweeteners, FDA determined that the estimated daily intake even for a high consumer of the substance would not exceed the ADI. Generally, an additive does not present safety concerns if the estimated daily intake is less than the ADI. (Food Additives & Ingredients, 2017)
People with medical conditions need to be careful.
The article from the FDA goes to note that High-Intensity Sweeteners are not advised for those with phenylketonuria (PKU). Why? Those with PKU can have a problem processing aspartame and components of it. In particular, phenylalanine.
What you also need to be aware of.
Let me introduce you to some names of other sweeteners, natural and chemically modified:
- Agave
- Corn sweetener
- Corn syrup
- Corn syrup solids Dextrose
- Crystalline fructose
- Evaporated cane juice Erythritol
- Fructose
- Fruit juice concentrates
- Glucose
- High-fructose corn syrup
- Invert sugar
- Lactose
- Maltose
- Malt syrup
- Monk fruit
- Molasses
- Maltodextrin
- Stevia
- Xylitol
My Revelation. A-Ha!
I was using a lot of products with the above ingredients listed. While some labels state “zero calories” – let’s be honest, there’s a count. If you look real close, some sugar-free syrups, dressings, etc. will say “contains trace calories.”
Here’s what happened to me.
I was experiencing a stall at a time when I was trying to cut weight. I eliminated all sweeteners except natural stevia (with no additives). Guess what happened? I dropped weight. Shocking! I know!
An eye opener.
When we fill ourselves with these alternatives, we change the way our taste buds work. We may find ourselves under-consuming nutrient-dense foods in exchange for options marketed as low-calorie. This can quickly turn into over-consumption from the mentality “I just saved a ton of calories from eating this – there are no carbs/sugars. Now I can eat more of (insert favorite food) tonight.”
So what’s the big deal? Where’s the problem?
The problem with that thought is there may have been a large amount of “trace calories” consumed without intent. Or, for some, blissful ignorance. It’s a trap.
The Two Things You Should Do:
- Get in the habit of reading labels and ingredients. Ask questions. Do research. Use Google when you don’t understand what a word is!
- Take an honest look at your eating habits. If you really want to figure out how your body responds to ingredients, you can abstain for them for awhile and weigh yourself. Then try adding the ingredients/products back in and monitor how your body responds.
Let me be clear. I’m just here to help you navigate the sometimes murky waters of your health journey.
If you have any questions, please feel free to email me at info@LoseLbsEZ.com.
References
“Food Additives & Ingredients – High-Intensity Sweeteners.” US Food and Drug Administration Home Page, Center for Food Safety and Applied Nutrition, 19 Dec. 2017, More at FDA.gov