Pizza, Moderation And Weight Loss

Funny-Quotes-About-Pizza-Weight-Loss
Anyone relate?

 

 

I ate pizza the other night for dinner. As you sit there downing your morning coffee you might be thinking… “and WHY are you telling me this?”  Hang with me, will you ? I’m not gonna waste your time telling you what I ate for dinner.  I mean it’s relevant for where I’m going so… hold on.

Pizza might be one of those things viewed as “off limits” or “bad” if you fall in that line of thinking for weight loss and overall lifestyle health.  I mean if you consume a lot of it, well, yeah maybe so.

I want to come to you with a perspective I preach about and believe works for anyone wanting to just live life, be healthy, fit, and not obsess constantly over what goes in their mouth.

I hated those days! Thinking of what I could eat and couldn’t eat. Thinking of when I could have food again because I was hungry and ignoring the signals my body gave me to eat.  Feeling guilty if I ate something “bad”.  Eating more than what satisfied my hunger, eating for my eyes and mouth. Worrying about how many calories I may have had or trying to keep total.

Such a miserable way to live, controlled by food in a host of ways.

So along the way, as I’ve shared before, that having an open relationship with food put me in charge of it. Basically it gave me power to make decisions based on what I wanted to do.

Food, was simply, food.  Some of those foods I knew and understood were to be enjoyed in controlled moderation to reach my goals.  Not with held which can bring on those feelings of deprivation that lead to finally eating to much of it or just throwing in the towel.

Healthy, nutritious foods were meant to make up the mainstay of my daily diet.  I learned to eat those the majority of the time.

If I had a celebration or was going out to eat, I already determined what I was allowing myself to have.

With that balance I moved forward. The weight slowly and steadily came off, I enjoyed life and didn’t obsess over how I was eating or not eating.

On a side note, this month marks 8 years since I started this process. I think this might be working 😉

So there’s a lot that goes on not just physically, but mentally as well.

Knowing and understanding that I can have any food I want let’s me make mindful decisions over what I have and when. I’ve learned to think more about what I’m eating and assess it’s importance of going in my body.  I also let go of the “last supper” mentality.

You know what that is right? It’s that attitude that says… “eat all your favorite foods up now ’cause you’re going on a diet and never, ever having them again!”

When you know you can still have your favorite cereal, snack, ice cream or a baked potato you don’t feel the need to consume it all at once.

Pizza. You’re sitting there thinking, where is this going with pizza?  For me now days, that means a piece of pizza with plenty of salad or veggies alongside of it.  I have pizza, and eating plenty of healthy, low calorie, nutrient dense veggies fills me and satisfies my hunger. Because I’ve learned to listen to my body and eat enough to satisfy it but not keep eating because it’s in front of me I’ve basically learned how to have it in small amounts.

No, I don’t feel deprived because I’m not eating more of it.  I love making mindful choices. It’s empowering to choose your food and enjoy it, whatever it is.

Getting on a path to a healthier lifestyle and way of eating involves really learning to be mindful of what you eat, and how much you eat. It means you really learn to listen to those natural God given signals in your belly and follow them.  So often we are simply “trained” to eat at certain times and follow certain social cues instead of just listening to our bodies.

If you are working to lose weight and think you must forego everything you love, rethink that.

Learn to follow a few basic rules or cues from your body

Eat when you’re hungry. Sounds crazy, I know. Just learn to do it.

Eat nutrient dense foods most of the time.

If you choose to have a food that doesn’t perhaps fall in that category, determine what you will allow yourself.  Eat slowly and learn to appreciate what it really tastes like.

Build in veggies with every meal. They are filling and beyond good for you. Not only that you won’t  be tempted to gorge on your pizza or whatever you’re having.

Satisfy your hunger but learn to stop when you feel comfortable. This takes practice, especially if you’ve been used to over eating for a long time. The point is to keep on practicing till you learn to read those signals.  Your body only needs a certain amount of food to deal with it’s hunger. Anything else turns into “head” eating.

These are things that I have slowly learned along these past years. It’s taken practice. Fail, repeat, keep going till it started to feel normal to me.

I think really tuning into your body is huge.  I think it’s also important as I’ve mentioned before, to understand why you eat beyond hunger. Our emotions are a powerful drive for over consumption of food. Learn to identify reasons that make you eat beyond hunger, this will give you a huge advantage if you’re trying to lose weight.

Life is meant to be enjoyed. It’s filled with delicious foods we enjoy. With practice and intentional, purposeful choices you can have all your favorite foods and lose weight too.

Have you learned any tips or tricks that has helped you successfully lose weight and has been sustainable for you ?

Advertisements

School Days And Healthy Lunches

Monday was a big milestone for many parents. It was the start of another school year. It meant sending kids off for the first time or maybe it meant moving them up to another level of education.

I’ve observed all of it in a different way.

This is the first year I don’t have a child to send off to school. I had to buy no supplies or sign endless miles of back to school paperwork. I didn’t think of back to school clothes or what I needed to have on hand for lunches.  My alarm didn’t go off getting me moving to make sure everyone would be up and on time for the bus. No teacher conferences or meetings that drone on forever.

Maybe, I should’ve shed a tear or two over it.  I’ve had children in school for more years than I can count now so I’m ready to move on.

I say all that… but…. my kids aren’t really done with their education. I had two head out for college. One, in his second year. The other, back to Freshman status again.

They bought their own supplies. They figured out what they wanted to wear to school. They are adults so they are responsible to sign off on their own paperwork. They get themselves going and figure out what time they need to leave.

It’s all very….. wonderful.

On the other side, my grandson started school. How can this be? This pains my heart as much as when my little ones went off to school. I watch my adult son now contend with all the years of schooling in front of him while I silently ponder, wasn’t it just yesterday, I was holding his little hand walking down the big hall way?

Ok before I go and get all crazy sappy on you…..

One thing that goes hand in hand with school no matter the age, is food. There will be lots of lunches packed and prepared in households with schools arrival.

Lunch boxes will be purchased with the anticipation of what will go in them. ( I can still remember that new plastic smell of a new lunch box)

Let’s take a moment to admire them all fresh, clean, and unscratched.

They will never be like that again once they leave your house 😉

It was a HUGE deal every year, my kids picking out their special lunch box.  Of course, by the time they hit high school, it was a bonus if they managed to toss a random assortment of food into a plastic bag before they flew out the door.

Needless to say, over the course of the years, with many kids, I had quite a few lunches at school with them. It was a treat to have your parent come eat with you… well.. for awhile.. until they wanted to pretend like they… had no parents.

The lunch selections that were revealed by their young peers were often, interesting.

There would be the standard cafeteria fare which my kids often begged to eat but were quickly disappointed when they had it.

My oldest pleaded with me to let him eat the spaghetti they were serving the next day.

He was in maybe 5th grade at the time.  Why not? I let him. I already knew what to expect when he came home that next day.

“That spaghetti was gross! It was nothing like yours! I’m never eating stuff at school again!”

I figured I’d let him make his own conclusions that the school spaghetti would be Chef-Boyardee from a can and not the homemade variety he only knew.

Many children come with a healthy balance of foods in their cute boxes or bags. The treats were often devoured first, followed by the second better option, with the healthier things being at the bottom of the consumed list.

I remember one child plopping down across from me ( they are always so excited when a parent is there… any parent… you automatically adopt a table load of kids 😛 ) she dumped her lunch on the table and it was nothing but a bag of various sweet items.

I tried not to look horrified. I may have failed miserably in the attempt.

I choked out… ” Wow, that’s an interesting lunch” to which the child smiled at me and said “I made it myself!”

I’d certainly hope so.  I wondered if the mom had any clue what her child had assembled for lunch that day.

With school beginning and lunches packed, as parents we will make efforts to offer our kids tasty, portable meals that will hopefully sustain them through a busy, active day.

With childhood obesity at an all time high, we need to be mindful of the foods we provide for our kids, in our home, as well as what they will take to school 5 days a week.

One of my sons teases me about being in school and that he was the kid dragging out a water bottle to drink while the other kids had “juice” boxes. ( Note, many of these are nothing more than sweetened drinks with a nod of “juice” in them) and he had cut up apples while no one else would eat fruit.

Of course he goes on to say I split Oreos in half… haha… he is the most… “dramatic” child I have.

I reminded him he got the whole Oreo 😉

Hey, all I can say is I tried as a parent to offer the best foods to them I could.

Our kids can only eat foods we provide for them. We are responsible for the foods we bring home to them. If there is limited junk/sweet/treat foods they won’t be able to eat them.  We need to stop thinking chips/cookies/donuts/muffins/crackers/sodas etc are a necessary food group. If we teach them that healthy whole foods are tasty from an early age they won’t have a problem taking them in lunches.

Healthy tips/suggestions for lunches

~ If you want to send “juice” boxes, read the label to make sure they are juice or are labeled as such. Many proclaim to be but only offer a tiny percentage while the rest is sweetened water. If the first ingredient is “high fructose corn syrup” look for something else.

~ It really is ok for them to take water in their lunch too. You can buy small mini bottles to fit in boxes.

~ Offer whole grain breads over white bread.

~ Baby carrots or other veggies are often a fun snack. Include a small container with some dressing if your child likes that.

~ Prepare fruits or veggies to make them easier to eat.

~ Protein foods will keep their tummies full feeling. Cheese sticks, hard boiled eggs, yogurts all are good protein sources and easily portable.

~ Don’t underestimate the nutritional value of a good peanut butter and jelly sandwich. Peanut butter is nutritious, filling, and a great healthy eating option. It offers 8 grams of protein  for 2 tablespoons

~ Opt for whole wheat crackers and breads

~ Milk can be purchased at school which is often colder and more palatable than if it comes from home in a thermos or container. Yikes.. the days of warm milk….

~ Sweet treats are fun and kids enjoy them. Just limit the amount that goes into their lunches. Excessive treats take away from the actual idea of having “a” treat.

~ Consider making roll ups with turkey and cheese in whole grain tortillas instead of using bread.

~ Individual fruit cups are less perishable, look for ones without added sugar.

Our children have busy, active days at school learning, playing and constantly moving. Make sure the bulk of their calories are nutritious and filling to give them energy for their entire day.

Do you have any lunch box tips or tricks for healthier eating ?

Brown-Bag_Healthy-Back-to-School-Lunches

Food Vs. Supplements

Sticking-to-Whole-Foods-vs-Supplements-in-Your-Everyday-Diet-765x510

 

Commercials. If there’s one thing they are designed for it’s to sell you on the product at hand.  To convince you that your life will be better with it. They want to make you spend your money on it.

You name it, nothing seems to be off limits anymore. One has caught my eye several times for an anti-aging skin care product… not because I put much stock in products that promote that. The cream supposedly has blackberry extracts to contribute to keeping a young look.

Of course my first thought was… why not just eat those suckers instead of using a cream that may have a touch of blackberry extract in it? They are a staple in my food consumption almost every day… I think it’s better eating them than slathering them on my eyes…

Blackberries are loaded with Vitamin C with a serving at 3.5 oz, offering 35% of the daily allowance, that serving is only 43 calories, and they are an excellent source of soluble and insoluble fiber. A serving offers 5.3 grams of fiber. This humble fruit is also loaded with all kinds of vitamins and minerals and antioxidant properties. These antioxidant compounds protect against aging, inflammation, cancer and other neurological diseases…their dark color is a sign of their high antioxidant content.

Now back to the skin care with blackberries being marketed as an anti-aging cream.

If blackberries are loaded with so many good things in such a tiny package, and are a huge anti-aging food, you should be eating them up and not just slathering a bit of cream on your skin that may have miniscule amounts in it.

You’ve heard that saying you are what you eat? Nourish your body from the inside out.

There’s a huge market right now for supplements and health products on the market. They all offer a replacement option to the actual thing… real food.

Vitamins. Minerals. Health aids. Probiotics. Protein powders. Colorful drinks. Meal “replacements”.

That’s my favorite. I don’t want a meal “replacement”.

I want real food, thank you.

This, that and the other. So many things vying for your attention and your money… mainly…. your money.

A quick stroll down the health and supplement aisle will have you believing you need these products to be healthy because well, you know, eating balanced, nutritious food just isn’t enough to keep you healthy, vital and energetic. Certainly you are lacking something…so take a supplement. Use our drink. Take this pill.

We’ve had this pushed at us for so long, we’ve started to buy into it…literally.

One of the biggest markets right now has to be with protein/supplements/shakes/add in’s etc.

Often people purchase thinking they need it, especially if they are spending time in the gym. I mean, isn’t that just a part of it? Like lifting, sweating, making gains.. you MUST be chugging down protein?

OK first… a quick look at what whey protein is

Milk is made up of two proteins, casein and whey.

Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content.

This is what you see mostly in the aisles of stores.

Whey protein is used for weight loss and to help protect and build muscles.

If you use it, it should in balance too. Over doing on protein supplements can cause health issues such as stomach pains, cramps, reduced appetite, nausea, headache and fatigue.

A friend recently sent me a story of a young woman who was training and working on building her body for fitness competitions.  She evidently lived on a pretty steady diet of protein supplements/drinks/high protein diet etc.

She was found unresponsive in her home and later died. Evidently she had a rare genetic disorder that stopped her body from breaking down protein properly. This caused ammonia to build up in her blood and an accumulation of fluid in her brain.  Unfortunately, this isn’t really tested for and only found after her death.

I know you’re sitting there thinking… “well, this is a rare thing so… people don’t need to really worry about this” …

the fact is, to much of anything isn’t good for us. Our body can only use and process so much protein at a time before the rest of it’s washed out. Excess protein will not make us have more muscles or achieve a better level of fitness.

I love protein and it definitely keeps me satisfied and from feeling hungry. I know it feeds my muscles and helps them to get stronger, and even grow a little. My protein comes from food sources, although, after long endurance workouts when my appetite is not there, I will use one for recovery just to get some carbs and protein in until my appetite returns.

People are “sold” on the idea that food isn’t enough. Or if a supplement/vitamin/ drink is good, more should be better.

We are bombarded with products in the store, online, and even what our neighbor is pedaling that is supposed to help us fix all of our ills ( which we don’t even know we have till we get the product to miraculously cure them all)  There are a few out there that are promising to “cure’ more and more things. Just note, I’ve seen new fine print that says it’s not FDA approved and that its not to prevent, cure or treat diseases)

Once again I’ll say this, our bodies are made in a beautiful balanced way, needing just a certain amount of vitamins and minerals for optimal health. To much of one thing could be enough to make you sick or throw off another vitamin or mineral in your body.

And don’t be lead astray by companies trying to sell you on the idea you’re “lacking” something and need to take their product. The only way you know you’re deficient in something is usually through the doctor after having lab work done. And if you are worried about something, talk to your health care professional!

Case in point… last year my husband had labs done and was found to be deficient in Vitamin D. Yes, he has been using a supplement with his nutrition to get his levels where they need to be.

Don’t be led astray that you “need” something without any evidence for it.

So here’s the deal…

good quality, nutritious food IS enough.

It is enough to give your body daily fuel, sustain it for workouts, your daily activities, and help you build a stronger more fit body if that’s your goal.

When you cut out non-essential foods that don’t contribute to your health and fitness goals and focus on eating nutritionally balanced foods, your body will respond, especially when you add in a good healthy dose of exercise.

So many of the problems we deal with today can be improved on with better nutrition, getting the non-essential foods and drinks out, exercising more and maintaining a healthy weight.

You don’t need supplements, shakes, drinks, potions or anything else to build a healthy body. We need to be careful about extra things we put in it lest we throw off the perfect, beautiful, balance that its naturally made to operate in.

Do you or have you used supplements ? Do you feel they helped you?  Have you ever felt like you just had to go along with what was currently popular?

Veggie Tales

I will admit this publicly. Maybe I shouldn’t.  You might be shocked.

But I’m semi-horrified when someone tells me they don’t eat veggies or don’t like them.

I’m like… “What did your mother DO to you??”

Oh, I get it. As parents we do try. I had one son who never really got into the veggie thing even though I fed him assortments of veggies as an infant (even then he wasn’t crazy over them) he has select ones he eats now, but at least he eats them.

As my kids grew up I made sure to present them with all varieties of food. I wanted them to at least try it before pronouncing they didn’t like it. I wasn’t a member of the “clean your plate” club like I grew up in but they did need to sample it.

My Mom used to delight in telling a story how I wanted scrambled eggs for breakfast but then changed my mind and didn’t want to eat them. When I stubbornly refused ( ah I was a bit head strong even then 😉 ) she evidently kept them around….

All. day. long.

They made an appearance at lunch… to which I refused to eat them… they were again brought out later.

Isn’t that child abuse or something ?! I had to take her word for it as I guess the trauma of having to see eggs that were becoming older and older by the moment was somehow blocked from my mind.

It’s a miracle I still eat eggs.

Needless to say, I didn’t grow up being allowed to be a picky eater and I was offered a wide variety of foods. It’s pretty much how my kids have been raised.

So when I’m confronted with the revelation someone doesn’t eat them ( more common than you may know)  I’m honestly floored.

Upon deeper probing sometimes that person reveals that the only veggies they may have known come from a can or they would be so steamed/overcooked by mom they turned into mush.

ok… well maybe then I’d be down on veggies too.  I’ve been in numerous buffet or banquet lines where the veggies in the pan were loose memories of what they used to be.

But beautiful, colorful, fresh produce?

Crisp green veggies perfectly steamed or better yet, roasted? There is no comparison in how delicious they are.

Roasting veggies has to be by far, my favorite way to cook and eat them.

I can eat my body weight in roasted veggies.  You think I’m joking….

Roasting is such a simple quick way to prepare them while not killing off the nutritional value. I usually use some olive oil, lots of cracked pepper and some sea salt. Roast at about 450 and stir occasionally to let them crisp up.

Pure. Heaven.

Ok I’m giving you a cheat sheet for common ones so you have no excuse to not try them 😉

roasted veggie

Ok maybe you like steamed. Some veggies are lovely when steamed till crisp tender. Steaming also helps retain all of the vitamins and minerals present in them.

steaming pic
Some humor for you ’cause well.. it’s how I roll 😉

And to help you out… here’s a short list of steaming, boiling, and for the always handy micro 😉

veggie-cooking-cheat-sheet

And for the record, all of those will roast up quite nicely too.

One of my favorite roasted combos is sweet potatoes and brussel sprouts.

Ok… stop turning up your nose and making gagging noises.  I hear you.

Seriously, I’ve turned my kids into brussel sprout eaters by roasting them. If the only memories you have are of Sunday dinner and grandma cooking the life out of them and watching them roll around your plate…well.. leave those memories behind and get in the here and now.

The sweetness of the potatoes blends so wonderfully with the sprouts… yummy. Let them cook long enough to get crispy with the potatoes.

I have some friends who chop up a little bacon and cook them together. Now if you go this route be mindful your also adding additional fat to otherwise healthy veggies…but it is really good 😉

Roasted cauliflower is another favorite. In fact, I have to watch myself ’cause I’ll just nibble at it while I’m finishing dinner then wonder.. “didn’t I make more of this?” haha

It’s another kid favorite too. I’ve now gone to making two heads when I do it to ensure everyone can have what they want. Not only that, leftovers make great additions to my salad lunch the next day.

Ok maybe now I should try and sell you on WHY you should be consuming vast quantities of these.

benefits-of-specific-foods

Keep in mind, this is no where near a comprehensive chart.

Veggies not only fill you up for minimal calories, they deliver incredible health benefits to your body in the way of vitamins and minerals.

They can help protect/prevent many diseases.  You can eat wheelbarrow loads of them and not worry about calories.

They do amazing things for your skin, hair, and many offer anti-aging benefits as well as help keep you lean.

A diet high in veggies/fruits also ensures that your internal systems all work regularly and properly.

Eating plenty of veggies also gives you energy and keeps you from that sluggish feeling of to many higher carb foods in a meal.

Listen to me. Just eat your veggies.

Your body wants them. Your health will improve with them. It will help you lose weight. It will help with the appearance of your skin and hair. Oh yeah, and remember me mentioning many have anti-aging properties?

How many reasons do you need to eat them? All you need to do is be willing to be open to try some new things and experiment. If you make a valiant effort with something you don’t like, move on to the next one.

Has it ever made you wonder why there are sooooo many veggies and fruits? It’s because we were made to eat a whole lot of them AND they are amazingly good for us!

veggie tales clip

Do you have favorite veggies? How do you cook them? Share your veggie tales with me 😉

The Powerhouse Of Protein

protein-rich-foods

So it’s been a few days and I figured I’d better churn out something before my readers thought I’d fallen off the face of the earth 😉

Ah well, it’s been a busy weekend, and Mothers Day AND a celebration of my 32nd wedding anniversary to a really amazing dude who has loved and encouraged me, supported me in all my crazy adventures and has been an overall wonderful, awesome husband for over half my life now … 😛

But the weekend is over and I now… must make an attempt… at being productive…

I want to talk to you about some of the benefits of eating protein and having an adequate amount of it in your daily nutrition plan.

If there’s one thing I’ve learned these past few years on my own health and fitness journey, protein, is this cool, wonderful thing that seems to do lots of great things in my body. Through trial and error I’ve learned when I eat enough of it I don’t get hungry between meals, I’m less likely to want snacks, I feel “balanced” ( this means no crazy spikes of blood sugar that can give you those weird feelings or make you feel sluggish) it helps build my body and supplies me with energy. It’s how I learned that eating eggs and veggies does a much better job of keeping me feeling great, than a bowl of cereal.

One awesome thing about protein? eating an adequate amount of it in your daily diet will keep your blood sugar stable.

I think if I see one more ad for a “health” product that touts it “keeps your blood sugar levels steady” my eyes will simply roll out of my head.

You don’t need to spend an obscene amount of money on some drink or “health” product to keep your blood sugar levels steady through the day!  If you feed your body quality protein, in reasonable amounts, at each meal, you should have no problem with your blood sugar spiking giving you that “crashing” feeling or the need to have something to pick you up.

Eating an adequate amount of protein at each meal will also ward off hunger keeping you from feeling like you need to reach for snacks between meals.

Adequate protein will also support your metabolism and contributes toward weight loss and weight maintenance.

It’s best to eat small amounts of protein throughout the day instead of a very large serving only once or twice. This gives your body the right amount of protein it needs at any given time, since only so much can be utilized at once (the rest will be stored as fat or eliminated).

We all need a different level of protein based on our exact needs. For example, your body weight, gender, age, and level of activity or exercise all determine how much protein is best for you.

Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Do you also know that as you age you lose muscle? Along with doing strength training and weight bearing exercises, a daily diet with a good amount of healthy protein can help prevent age related muscle loss.

Can you see the importance of having adequate amounts of protein at each meal every day?

So how much is enough?  A simple formula is to take your body weight and multiple it by .5 the result is the amount of grams you should have each day.  A woman who weighs 150 pounds would aim for about 75 grams a day, balanced out between your meals.

Adequate protein can help with weight loss, help build muscles (with strength training) curb hunger which prevents snacking and overeating, and keep blood sugar levels steady.

Protein is seriously something you need to consider in your daily diet. What kind do you get? Is it adequate? Also, depending on your lifestyle and your physical activity, you might need a bit more than someone who isn’t as active.

What are good protein sources ?

Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds. Greek yogurt ( one of my favorite) a cup of plain will give you 23 grams of quality protein! Cottage cheese is an excellent source as well, an dairy will offer protein to you. Just read your labels!

And let’s give some veggies a nod in the protein department… eat these to add more protein and lots of other good health benefits to your daily nutrition plan..

Peas, spinach, kale, broccoli, sprouts, mushrooms, brussel sprouts, artichokes, asparagus, and corn all offer protein benefits.

veggie protein

Protein is a nutritional powerhouse for health, wellness, over helping towards weight loss and maintaining weight.

Strive to make about 30% of each meal a good source of protein and see how you start feeling. With a good serving of protein you can minimize other things on your plate.

Do you struggle with feeling sluggish or are you “crashing”  mid-afternoon? Or do you feel like you get a sufficient supply of protein through out your day to keep you feeling energetic and balanced?

What are your favorite protein sources?

 

 

 

 

Greek Yogurt, Sugar, And Your Health

Greek yogurt
Ok so a food rant….
Like many trends in food, I watch and notice things.
This recent observation of mine, Greek yogurt. It’s been around for awhile now but it’s been getting more hype and as food companies go, they all want to get in on the market, well cash in on it, let’s be honest.
A year or so ago I did my own personal review on a few popular brands of Greek yogurts. ( you know I love being a Guinea Pig 😉
Honestly, there wasn’t such a vast amount of it on the market then.
But one day (recently) they had a different brand on sale… which I was looking at… then saw it had 32 grams of sugar in it’s tiny little carton! Eek. For yogurt? no thanks.
Now the companies are wanting to capture the consumer with the whole “Greek yogurt” hype but they are making them with “add ins” and other stuff and the calorie and sugar content for a little carton is ( in my opinion) ridiculous.
If I want that much sugar, I’ll have a piece of chocolate cake.
In many cases you might as well forget the health benefits of it being Greek yogurt with all the added sugar, candies, granola, chocolate chunks, “fruit” etc the are putting in it.
On a healthy level, Greek yogurt without all that stuff is a wonderful high quality, hunger satisfying, protein packed food. Not only that it’s loaded with the “good” bacteria your system thrives on.
My current “go to” is Chobani non-fat plain Greek yogurt. With only 130 calories for a cup and a whopping 22grams of protein with 6 grams of sugar it’s a breakfast staple for my mornings I eat while I’m getting ready. I add in whatever fresh fruit I have on hand ( lately it’s been blackberries 🙂 I toss in some raw almonds ( more protein) and it makes a satisfying quick breakfast that is loaded with protein and minimal sugar. ( ok we’ll talk more on protein in another post and why you should have a decent amount of it in your daily intake)
With sugar in almost every product we buy how can you determine what’s the good kind of sugar ( naturally occuring and offers some health benefits like what’s found in fruits, dairy etc) and what has added sugar?
Try this to figure out how much sugar is added to a product with naturally occuring sugars… like milk or yogurt…. compare the nutrition label of a plain version with that of a flavored.
For example, 8 ozs of low-fat milk has 13 grams of sugar ( in the form of lactose) . The same amount of low-fat chocolate milk has 24 grams of sugar, subtract the 13 grams of lactose and you’re left with 11 grams of added sugar to that product.
Take control of your health and be aware of how much sugar is added into the products you consume. If sugars are listed in the top five ingredients it’s letting you know a big portion of that product contains sugar. Consider if you really need it.
Greek yogurt on it’s own is a wonderful, healthy protein and dairy source.  Being mindful of added sugars in the products you eat is a big step to success in a healthy lifestyle and weight loss.
Do you like Greek yogurt? Do you prefer plain or mixed with fruit or other stuff? Do you have variations you use if you like plain yogurt?

Sugar, Spice And Everything Nice

Stylized_granulated_sugarSugar. Oh yeah,  I’m going there. But wait… I’m not coming at you with a mantra that it’s of the devil and you can’t ever have it… trust me….

Those who know me, know I don’t mind some Peanut M&M’s or that I think homemade chocolate cake is the frosting on life….

I love baking… with real sugar and real butter. Yes. I do. I don’t try baking with stuff that’s supposed to pose as “real” ingredients.

Oh, don’t get me wrong, I know you can make some good healthy substitutes with some ingredients. I’m ok with that too.

No, this post is more about awareness of sugar that you take in, and how much of it you might consume.

Excess sugar contributes nothing but fat to your body… no benefits there.

Sadly, so many foods today are processed or made with added or extra sugar. Sometimes it’s so subtle you might not have any idea.

I hope to get you thinking about things you consume in your day and if you’re wanting to make health changes this is an area you might look at.

First, for your info, one teaspoon of sugar (4 grams) contains 16 calories and zero nutrients.

Below is a chart you can see common items and how much added sugar they have…

20160308_182603

You also need to understand that many foods have added sugar and others contain natural sugars ( fruits, veggies, dairy) but these are also packed with vitamins and minerals and other good for you things.

To get a grasp for how much (added) sugar you might be taking in you need to become a label reader. If sugars are in the top five of ingredients you might want to select something else. Ingredients are listed in the order that primarily makes up the product you are looking at.

Sugar also comes in many names, some you may know and other may be unknown to you.  These can include, brown sugar, sucrose , corn syrup, honey, maple syrup, dextrose, high fructose corn syrup, raw cane sugar or syrup.

Excess sugar has also been linked to a host of health problems including, diabetes, visceral fat, chronic disease and hunger ( refined sugar can mess with the hormones that make you feel full) in another interesting thought… research shows our brains are hardwired for pleasure and sugar works like many addictive drugs in our bodies ( this is a whole topic unto itself)

If you are wanting to lose weight or even if you are at the weight you desire and are maintaining your health, being aware of your sugars and how much you take in is crucial to staying healthy and even more important if you’re trying to lose weight.

Take a good look at your daily food and drink intake. I’m often surprised at how many people drink large quantities of sugary drinks. Begin there and slowly weaning yourself off of them ( or greatly reduce) can help you start your weight loss process.

Become a label reader to know where your “unknown” sugars are coming from and be aware of sugar you add to food and drink are all steps you can take to manage sugar consumption.

But hey…along the way… remember …life is good… and so is an occasional piece of chocolate cake 😉