Tag Archives: sugar

HOW TO HANDLE CRAVINGS

1. Plan for a snack attack

Many of us use low blood sugar as an excuse for a mid-afternoon chocolate snack. There are plenty of alternative foods that will boost your blood sugar and energy levels. A peanut butter sandwich or a banana is much better, as it increases blood sugar gradually, rather than the quick fix hit of chocolate. Learn to anticipate your weak moments and have healthy alternatives, such as nuts or fruit.

You could even try getting your chocolate fix with a juice plus pancake or ice cream or whip some into greek yoghurt (total 0%). 

What is GI and GL?

Glycaemic index (GI) and glycaemic load (GL) provide information about how foods affect blood sugar and insulin.

The lower a food’s GI or GL, the less it affects blood sugar and insulin levels.
GI measures the effect of your food on blood glucose levels. It’s a rank list index for foods based on how quickly your blood sugar levels will increase after ingestion.

The GL is different as it is based on the active carbohydrate content of a normal serving of food, or around 100 grammes. So in other words, the GL tells you how much carbohydrate is in a standard serving size of food.

2. Take up exercise

It may not be as immediately satisfying as munching on a bar of chocolate, but exercise creates serotonin, a neurotransmitter which promotes feelings of happiness.

It also releases endorphins in the same way that a bar of chocolate will, only exercise is far better for you in the long run.

After a good workout, you won’t have as much need for sugar, and the same goes for sex!

3. Blood glucose levels

A low glycaemic load (GL) diet will help keep your blood sugar level balanced. The glycaemic index (GI) ranks carbohydrates according to their effect on blood glucose levels. Juice Plus shakes are Low GI. 

Low GL carbohydrates produce only small fluctuations in blood glucose levels.

Eating quality lean proteins and the right fats with low GL carbohydrates, such as wholemeal bread, will make you feel full and you won’t be as likely to crave a sugar rush.

Frozen Yoghurt – Not as healthy as you think

Alice Mackintosh, a nutrition consultant at The Food Doctor says: ‘Even if frozen yogurts are fat-free, if they are high in sugar, your body may take the sugar and store it as fat. They don’t offer much nutritional value, and should not be mistaken for a healthy snack.’ The probiotic element is in too low a concentration to have much impact, she adds.

New York-based nutritionist Lana Masor explains: ‘There are two things in this world that make food taste really good — fat and sugar — so if something claims to be fat-free but it tastes delicious, you can bet that it is loaded with sugar.’

NUTRITIONAL VALUE

Since the difference in the ingredients of ice cream and frozen yogurt is cream, the main nutritional difference is the fat content. One cup of regular vanilla ice cream contains 275 calories, 5 grams of protein, 31 grams of carbohydrates, 15 grams of fat and 9 grams of saturated fat. One cup of regular vanilla frozen yogurt contains 221 calories, 5 grams of protein, 38 grams of carbohydrates, 6 grams of fat and 4 grams of saturated fat.

Several of the frozen yogurt cups also contain both artificial and natural ingredients — the former is chemically made, while the latter comes from some place in nature (though not necessarily something you’d typically think of as food; for example, some natural berry flavors might come from castoreum, an extract from beaver perineal glands).

So how to make sense of a confusing label? Here’s Nestle’s rule: “If it has more than five ingredients, or you don’t recognize the ingredient as a food, leave it.”
Some of the ingredient lists above top 10-plus items — and that’s for the seemingly simple “tart” flavors, not the oh-so-tempting birthday cake variety. And yup, that’s before loading on the toppings.

The Best Frozen Yogurt Is the One You Make Yourself!!!

HONEY PEACH FROZEN YOGHURT

INGREDIENTS

3 ripe peaches, peeled and cut into chunks. (about 3 cups of cut fruit and you can use a mix of white and yellow)
¼ cup honey
2 ½ cups Fage Greek yogurt

METHOD

With a blender or a hand blender, puree peaches.
Add, honey and yogurt and puree more.
Pour contents into ice cream maker and turn on for 25 to 30 minutes, until mixture is stiff and bunching into the blades.
Remove all frozen yogurt from ice cream maker and store it in another container.
Freeze for an additional 2 hours. Serve.

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FROZEN STRAWBERRY YOGHURT

INGREDIENTS

140g strawberries
½ x 405g can light condensed milk
500g tub 0%-fat Greek yogurt

METHOD

Roughly chop half the strawberries and whizz the rest in a food processor or with a stick blender to a purée.
In a big bowl, stir the condensed milk into the puréed strawberries then gently stir in the yogurt until well mixed.
Fold through the chopped strawberries.
Scrape the mixture into a loaf tin or container, pop on the lid or wrap well in cling film and freeze overnight, until solid.
Remove from the freezer about 10-15 mins before you want to serve the frozen yogurt.
Can be frozen for up to 1 month.

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I love pasta. Can I eat it and still lose weight?

Yes! Of course you can eat pasta and lose weight, provided of course, you keep your portion size in check and it’s not stuffed with meat or smothered with cheese or Alfredo sauce.

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By itself, pasta is a nutritious food. It contains almost no fat, cholesterol and sodium and is an excellent source of low glycemic carbohydrates. Foods with a low glycemic index are broken down slowly in the body and release their carbohydrate (glucose) gradually into the bloodstream. As a result, they can help you feel full longer after eating.
https://chloewellbeing.wordpress.com/2013/06/24/explanation-of-good-and-bad-carbs/

Research shows that most people lose the same amount of weight whether they follow a low-carb, lowfat or Mediterranean diet. That’s because calories matter most: Eat too many calories (from bread, pasta or anything else) and you’ll gain weight; eat less than you burn and you’ll lose weight.
The catch: Starchy carbs are high in calories, so you have to keep serving sizes small—but many people find it all too easy to go overboard on pasta, potatoes, rice and even the better-for-you whole grains like whole-wheat pasta or brown rice.
So, how much pasta can you eat if you’re trying to lose weight?
Click here to follow the correct guidelines-
https://chloewellbeing.wordpress.com/2014/10/05/why-youre-not-loosing-weight/

Ideally, top your pasta with tomato sauce which is low in calories and fat and a good source of vitamins A and C. Tomato sauce is also an excellent source of lycopene, an antioxidant linked with protection from certain cancers. If you’re using a store-bought pasta sauce, look for a product with no more than 70 calories, 1 gram saturated fat and 350 milligrams of sodium per one-half cup serving.

To help you feel satisfied, be sure to include protein in your pasta sauce – lean ground turkey, chicken breast, shrimp, white kidney beans, and so on. Bulk up your sauce by adding plenty of vegetables,such as chopped zucchini, bell peppers, mushrooms, rapini and baby spinach.

Carbohydrates in Your Diet

When deciding what carbohydrates to eat, don’t worry about whether or not they are classified as simple or complex carbohydrates. Instead, try to ensure that you are getting your carbohydrates from minimally processed vegetable, fruit, bean, and whole grain sources. Carbohydrates from these sources are ideal because they have high vitamin, mineral, phytonutrient, and fiber contents, so they are not only providing your necessary caloric energy but they are also delivering a significant amount of additional healthy nutrients that are lost in the more refined and processed carbohydrates (i.e. in carbohydrate sources like white flour, table sugar, white rice, fruit juices, sodas, cookies, cakes, jams, etc…).

Generally speaking, carbohydrates from vegetables, fruits, beans, and whole grains are digested slower, which allows you to feel satiated for a longer period of time and reduces spikes in blood glucose levels, which are associated with increased risk for diabetes and heart and weight problems. Some examples of how to choose your carbohydrates are as follows:

-Try to increase the relative proportions of fruits and vegetables in your diet
-When eating bread choose whole wheat bread rather than white bread
-When eating pasta choose whole wheat pasta rather than regular pasta
-When eating rice choose brown rice rather than white rice
-At breakfast try eating oatmeal, preferably steel-cut oats, or perhaps quinoa, rather than your normal breakfast cereal.

Here are some yummy low-carb alternative recipes

Delicious Zucchini Lasagna

http://theturquoisehome.com/2013/10/delicious-zucchini-lasagna/

Mac-and-Cheese-Style Cauliflower
Get all the creamy, cheesy goodness of mac and cheese—without the high starch content of macaroni.

http://www.vegetariantimes.com/recipe/mac-and-cheese-style-cauliflower/

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Secrets to youthful skin (it’s easier than you think!) 

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One of those delicious ways to stop the aging clock is to eat fruit! 

Certain fruits contain high antioxidant properties that can keep your skin feeling firm, clear and young.
Here are some great fruits to minimise the wrinkles, discoloration and other signs of ageing skin, and make yourself a powerful anti-aging fruit salad!

“1. Kiwi
The strong antioxidant compounds in this little green fruit firm the skin and delay the formation of fine lines and wrinkles. This is mostly due to their high Vitamin C and E content which help reduce skin damage due to free radicals.

2. Pomegranate
Pomegranate is a rich source of riboflavin, phosphorus and other vitamins and minerals that will promote beautiful skin by increasing its collagen. Collagen is what gives the skin its firmness and elasticity.

3. Watermelon
Due to its high content of minerals, vitamins and antioxidants, watermelon is another delicious way to keep your skin nourished and prevent wrinkles or skin discoloration that comes with aging skin.

4. Avocado
Avocado is rich in Vitamin E and the B-complex vitamins, both wonderfully nourishing for your skin while the potassium it contains help keep it moisturized and hydrated. It also contains a compound called glutathione, which assists in the anti-aging process.

5. Mangosteen
Mangosteen is a rich source of antioxidants like catechin, which again will help fight skin cell damage from free radicals while its high levels of Vitamin C will promote skin that is smooth and glowing.

6. Papaya
Whether eaten or used topically, papaya can work wonders on your skin. It is a natural complexion toner and fights the formation of wrinkles while its Vitamins A, C and E will nourish the skin.

7. Apple
Applied topically, apple residue is great for the skin: its enzymatic actions help the skin to retain healthy water levels and keeps it fresh and healthy; apple cider vinegar as well makes an excellent natural toner.

8. Banana
Youthful elasticity of the skin will be greatly helped by the high levels of Vitamin C and B-6, while its manganese and antioxidant contents prevent premature aging. It is also a wonderful natural moisturizer for the skin if applied topically.

9. Berries
Berries have some of the highest concentrations of antioxidants out of any fruit and this, along with their high levels of Vitamin C, help maintain the collagen that keeps your skin looking firm and wrinkle-free.

10. Grapes
Grapes are a rich source of both manganese and Vitamin C. Together, these compounds can prevent damage due to ultraviolet radiation while their antioxidant properties fight against the ageing process.
So the next time you are in the mood for something sweet, do yourself a favor and make up a fruit salad with some of the delicious edibles listed above.

Not only will you be healthier for it, but your skin will feel young, firm and fresh because of the wonderful properties of these fruits.”

What’s your opinion? 
Do you struggle to eat enough fruit & veg? Do you find it too expensive when the fruit isn’t in season? 
What’s your favorite anti-aging fruit?
Let me know your thoughts 🍓

SOURCE- 
http://foodmatters.tv/content/10-powerful-anti-aging-fruits

http://www.benkoevoets.nl/Afbeeldingen/fruit1.png

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Are rice cakes making you fat?

Rice cakes – the dieters nightmare.

You may see rice cakes as a staple diet snack but don’t be fooled. Rice cakes can have a glycemic index rating as high as 91 (pure glucose has a rating of 100), making it the kind of carbohydrate that will send your blood sugar on a roller coaster ride. This is bad for weight loss and for your health!

GLYCEMIC INDEX

Although rice cakes are low in calories, it is easy to eat too many because they don’t make you feel full and can’t fully satiate your craving for more food.

The glycemic index of a food is a measurement of how fast the carbohydrate it contains raises blood glucose levels and insulin secretion as it’s digested.
Rice cakes have a high carbohydrate content at 21 g per serving, and three cakes have a very high glycemic index of up to 95. High-glycemic foods rapidly raise blood glucose levels and create a high insulin demand, which could lead to irreversible diabetes and cause cardiovascular disease, cancer, diabetes and weight gain, warns Oregon State University. J. B. Miller and colleagues at the University of Sydney’s Department of Biochemistry conducted a study to determine the glycemic insulin-index values of various rice products, including rice cakes. The conclusion, as published in the “American Journal of Clinical Nutrition” in 1992, was that rice products are classified as high GI food.

Basically you won’t be satisfied or full- Not a good way to stick to the diet, as you’ll be reaching for a more filling (and more fattening) snack in no time. Swap the rice cake, which has a GI of 87, for a Ryvita, which has a GI of 63.

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Why low fat foods can end up making you fat!!

I wanted to share this post from Traineatgain because people assume that a product with the world low fat on mean it’s healthy!
In fact this is not always the case – a lot of the time it’s worse for you than the normal product. And this is where you get conned and even end up spending more money!
So make sure you always compare labels to the original person and look at per 100grams not just the fat but sugars, sweeteners and calories.

This great link explains more
http://traineatgain.com/why-low-fat-foods-stop-fat-loss/

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‘Empty’ calories and the glycaemic index

 Please see the links at the bottom of this article for more information as I am not a nutritionist/professional.

If you are trying to loose weight the media has likely drawn to those low fat rice cakes, drinks, chocolate, crisps…..be warned! These are empty calories… What do I mean?

“Food and drinks provide fuel for our body in the form of fat, protein, carbohydrates and alcohol. Carbohydrates are the body’s preferred fuel source. The glycaemic index (GI) is a way to rate carbohydrates according to how quickly they are absorbed and raise the glucose level of the blood. It has replaced classifying carbohydrates as either ‘simple’ or ‘complex’. Foods that contain carbohydrates include bread, breakfast cereals, rice, pasta, legumes, corn, potato, fruit, milk, yoghurt, sugar, biscuits, cakes and lollies.  ” *

CULPRIT- RICE CAKES Well think about it, after one rice cake do you feel full? No, because they are low in fiber fat and protein and *high GI- give it two hours and you’ll probably be craving again!

So you’ve eaten more calories than one slice of wholegrain bread and probably the same as a small portion of brown rice/half a tortilla etc…but you are more hungry and will then go and eat more.. You get the idea!

 

Don’t get me started on the flavoured ones – chocolate etc- the amount of sugar they put in (because they are low fat) is ridiculous. You’d be better off satisfying your craving with two small squares of dark chocolate (even healthier some nuts / banana / apple/  cinnamon etc). **

 

I am personally gaining weight at the moment, so if you are too – or you are happy the way you are!- then the plain ones are fine as long as you eat with a good source of protein (they are great with avocado or nut butter or mashed bananas). And some source of veg/fruit, eg sliced apple with nut butter and cinnamon.

For me they are perfect when I know I need to eat (been exercising or walking around london a lot that day) but I am not hungry, I can easily have them with some nut butter (good fats and protein).

I still would never advice eating the flavoured ones though. They are processed and not good or beneficial to your body at all. They have no food nutrients. If you need something sweet, try one plain one with a teaspoon of nut butter/apple/cinnamon/banana/cream cheese (DF) etc.

CULPRIT- FIZZY DRINKS (diet too) Another example is drinks! Cola, alcohol, lattes etc. however, if you are following a diet to help IBS you should be avoiding fizzy drinks and alcohol when possible anyway. Opt for de-caff as well. And don’t think diet fizzy drinks are any better. They are full of sweeteners and aspartame (this is in a lot of low fat/sugar products). There is evidence*** that artificial sweeteners (in low sugar/fat products) and diet coke causes you to be MORE hungry! Research shows “diet soft drink consumption is associated with increased waist circumference in humans, and a second study that found aspartame raised fasting glucose (blood sugar) in diabetes-prone mice.”****

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If you don’t like reading, watch this http://m.youtube.com/watch?v=P5tpCpqABhM&feature=related.

There are of course many other foods. But you get the idea! Be careful with low fat yoghurts- they have double the amount of sugar and many sweeteners. Instead go for Greek yoghurt or natural yoghurt / bio live yoghurt and then add frozen berries, berries, cinnamon , honey or some syrup (gluten free).

Some important info on GI which you will find helpful

*

“Carbohydrate-containing foods can be rated on a scale called the glycaemic index (GI). This scale ranks carbohydrate-containing foods based on their effect on blood sugar levels over a period of time – usually two hours. The GI compares foods that have gram-for-gram the same amount of carbohydrate.

A low GI rating of a food does not mean you can eat a larger serve of that food – the total amount of carbohydrate and kilojoules consumed are still important.

Choose a diet containing plenty of fruits, vegetables and legumes, but with smaller helpings of potatoes and less highly refined grain products and concentrated sugar.

LINKS TO WEBSITES FOR MORE INFORMATION

 

*GI- http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Carbohydrates_and_the_glycaemic_index

**http://www.shape.com/healthy-eating/diet-tips/50-seemingly-healthy-foods-are-bad-you

***diet soda http://www.huffingtonpost.com/2011/06/29/diet-soda-weight-gain_n_886409.html

asparteme/sweeteners http://abcnews.go.com/GMA/OnCall/t/story?id=4271246&page=1&ref=http%3A%2F%2Fwww.huffingtonpost.com%2F2011%2F06%2F29%2Fdiet-soda-weight-gain_n_886409.html

****evidence http://www.uthscsa.edu/hscnews/singleformat2.asp?newID=3861