Tag: diet

Simple Ways To Cut Back On Sugar

Simple Ways To Cut Back On Sugar

Photo by Brian Chan on Unsplash

When it comes to nutrition, I do not believe in being overly restrictive in any area of your diet unless you are being advised to do so by a medical professional for good solid reasons.  If you enjoy sweets than I believe you should allow yourself to eat them.

It’s important to note that some sugar is actually good for you.  Naturally occurring sugars found in whole foods are an important part of a diverse diet.  We need carbs to function properly.  However, too much added sugar in your diet can throw your body out of whack and  has been linked to some serious health issues.  Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared.

Added sugar can show up in foods you might not expect, like salad dressings and bread.  Simple steps like making your own salad dressings and sauces at home can hep you cut back on sugar without sacrificing taste.  While I’m probably not going to start baking bread every week, making my own salad dressing is definitely doable and I can buy bread with no added sugar.

I recommend reading the labels before buying prepared foods.  You don’t need to obsess, just simply become aware of how much sugar you are eating on a daily basis.  If everything you are eating has “added” sugar, consider alternative brands with less sugar or even making some of the food from scratch and skipping the sugar altogether.  Often times, it’s being used for a preservative so removing it from the ingredients list is not that big of a deal.

Here’s a simple salad dressing recipe to help you get started:

This recipe makes two servings so you may want to double or triple the recipe. 🙂

3 Tbsp olive oil

1 Tbsp Apple Cider or White Wine Vinegar

1/4 Tsp salt

1/4 Tsp black pepper or salt free seasoning like Trader Joe’s 21 Seasoning Salute.  It’s okay to get creative.

Place all ingredients in a salad dressing shaker.  You can usually find them in your kitchen section at your local hardware store or search for one on line.  Shake and serve over your favorite salad.

Cutting back on excess sugar isn’t about deprivation.  It’s about creating balance in your daily diet, feeling good, and taking good care of your health.

Here’s to a happy and healthy week!

Shared with love,

Jennifer

 

 

 

Snack Your Way To A Healthy Weight And Lifestyle

 

Snack your way to a healthy weight

Your body needs food to function properly.  If it doesn’t get enough calories, your metabolism can actually slow down.  Most people get hungry between regular meals and need extra food throughout the day.  Including snacks in your daily diet helps to keep your metabolism working properly, avoid binging, and keep your mind alert.  It also gives you the energy you need for lifestyle activities and exercise.

Snacking Wisely

Studies continue to show us that counting calories is not very effective when it comes to weight loss and or weight management.  Not only does counting calories mess with you psychologically, constantly stressing about calories can cause you to focus more on numbers than what your body wants and needs.  Instead of counting calories, I recommend focusing on eating foods that will satisfy you.  Pairing a carbohydrate and a protein at snack time will give your body the short and long term fuel it needs to sustain you until your next meal.  For an extra bonus, I recommend including some fresh veggies at snack time as well.

Ten healthy snacks to help you Feel full

1)  Fruit.  Fruit can be a healthy and long lasting snack when paired with foods like cheese, nuts,  or peanut butter.  It’s always good by itself, however you will stay full longer if the fruit is paired with a protein source.

2)  Tortilla Chips and Salsa. Chips and salsa is one of my most favorite snacks.  For protein, add some yoghurt to your salsa.  Add some avocado for an extra twist.  🙂

3)  Cheese and crackers.  Sounds indulgent?  Not really.  Your body needs fat.  Pre-sliced cheese is a great snack for on the go..  Break it into pieces and eat it with whole grain crackers.  Add some of your favorite cold cuts for a little variety.  Uncured salami is a big hit at our house.  🙂

4)  Yogurt.  Yoghurt with fruit or a small amount of honey makes a great snack that tastes great.

5)  Whole grain toast and peanut butter or a piece of cheese.

6)  Leftovers.  A 1/2 serving of leftovers will tie you over until your next meal.

7)  Frozen Yoghurt.  Add some fruit and you are good to go.

8)  Shakes.  I don’t recommend a diet that includes meal replacement shakes because it  can be less satisfying than solid food and backfire like most diets do.  However, for people on the go, shakes and smoothies can be a great way to drink a well balanced snack.  I recommend testing out different recipes and stick to the ones that keep you feeling energized and full.

9)  Hummus.  Whole grain pita chips and hummus is another one of my go to snacks.  Hummus is great for satisfying hunger, and a good whole grain pita chip will give you the complex carbs you need for energy.  Try adding some slices of cucumber for more variety.

10)  Cottage Cheese.  Pair  1/2 cup cottage cheese with fruit or crackers.

Your body likes to be nourished.  When it’s fed properly, your metabolism can operate at a better pace and settle at it’s natural weight.

Here’s to a happy and healthy week!

Shared with love,

Jennifer

 

The Desire To Be Healthy Versus The Desire To Be Thin

 

Social media is an interesting platform.  I use it because I think it’s a great way to interact with my family, friends, clients, and the people and/or businesses I like to follow.  In general, it’s a great way to connect with people.

However, wherever there are people, toxic behavior can pop up.  I personally believe that there is more good than bad on Social Media but unfortunately there are some real trolls that hide behind their computers.

I recently saw an example of this when I stumbled upon a video regarding health and weight that made my blood boil. Total disclaimer, I have no idea if this nasty and judgmental person is a fitness professional or simply a shallow minded fitness nut operating on outdated information.  I didn’t watch the entire video because I could only stomach watching the first few minutes before I had to shut it off.  Yes, it was that awful.

Normally, I do my best to ignore nasty people and move on.  This time I couldn’t.  This human being was stepping on my turf and based on what I did hear, this person is NO expert.  I have spent years coaching people, taking classes, and studying fitness and health in order to help people stay fit for life.  I felt morally obligated to address what I believe to be a completely misguided point of view.

Basically, this person was claiming that size is always related to your health and if you have some extra padding in certain places you are unhealthy and at risk of heart disease.  This individual had no problem hurling all kinds of other ridiculous insults that in his mind he thinks should help and motivate people.  Really??

This type of thinking and flat out assumption is one of the main reasons I take issue with the marketing and theories that a portion of the fitness industry is promoting.  Usually, the desire to be thin has very little to do with health.  The intellectually honest side of my industry knows this,  and we are preaching a totally different message these days.

Over the years I’ve trained people of all sizes and I’ve learned that it is never a good idea to judge someone’s health by their size.  I’ve had the opportunity to perform numerous health assessments and review enough doctor’s reports to learn that there are larger people in great health.  I personally know curvy women that run marathons and look amazing in skin tight clothing.  I also work with men who are fit and strong with larger builds.  Sure, there are people that need to lose weight for health reasons (some of it serious) and I help coach them throughout their weight loss journey with compassion and common sense.

However, I’ve also seen a lot of damage done to people’s bodies due to yo-yo dieting and overtraining in their attempt to achieve a certain size.  Eating disorders are very real and they are usually camouflaged under the guise of “eating healthy.”

Not everyone was designed to be thin, or tall, or look super ripped.  Healthy bodies really do come in all shapes and sizes.  We have a choice and it’s pretty simple.  We can focus on taking care of ourselves and enjoying our life, or we can allow a very powerful industry and some incredibly judgmental people to bully us into trying to force our bodies to become something they are not.

Years ago, I was at a very low weight that was not healthy for me so I decided I was going to stop focusing on being thin and focus on self care instead.  I weigh more now and I’m way healthier.  However, during the time I was underweight, some people would observe my body size and assume I was healthy based on my looks.  My own personal experience is a perfect example that there is so much more to being healthy than a height and weight chart.

I recommend that you focus on self care and then put on your blinders.  Turn off the diet messages that are tempting you to restrict yourself just to fit into society’s narrow view of what a healthy body should look like.

Sometimes the best way to avoid the shallow people in this world is to turn off the chatter and ignore them altogether.

Make it your best week yet!

Shared with love,

Jennifer Ledford