Zero Sugar For Health

Every new year, you’re bombarded with an endless amount of dos and don’ts to eating healthier and becoming the best version of yourself. And typically, there’s one thing that’s always at the top of the naughty list: sugar. But while it’s been demonized for years, it’s actually not quite the monster it’s made out to be. And that brings up the big question: do you really need to quit sugar completely in order to eat healthier?

Because of all the negative headlines, it’s easy to get triggered every time you see the word “sugar.” It’s the ingredient that’s been said to be responsible for the obesity epidemic, and experts have said it’s as addictive as drugs, after all. Here’s the deal, though: In reality, not all sugar is horrible, and thinking so could actually do more harm than good for your health.


All Sugar Isn’t Created Equal

It might come as a surprise, but it’s actually best not to cut sugar completely out of your diet. Even though the world has been trained to see a candy bar and a bowl of strawberries as equally horrible when it comes to their high amounts of sugar, they impact your body in very different ways.

There are two types of sugar: naturally-occurring sugar and added sugar. When we talk about limiting sugar for overall health, we’re really concerned about sugar that’s added. Naturally-occurring sugars—like those found in fruit and even vegetables like sweet potatoes—are important parts of a healthy, balanced “diet” and provide plenty of vitamins, minerals, and other nutrients.

In fact, getting your daily intake of naturally-occurring sugar is crucial for all the cells and organs in your body: “Our body needs glucose—a simple sugar—which is the only form of energy it can burn. Glucose comes from carbohydrates found as natural sugars in fruit, dairy, vegetables, and as starches in grains. The key is to eat foods that are natural and unrefined to get the healthy sources of carbohydrates and the ‘sugars’ our body needs.

Sugar in bowl and spoon

But while you want those wholesome sources on your plate, Danchi says added sugar should be limited to no more than 6 teaspoons per day for women and 9 teaspoons for men. That’s not just sugar you’re personally adding into your meals, either: It’s also the sugar that companies sneak into processed foods, like pasta sauces, bread, and salad dressing. So yes, checking nutrition labels is actually super important.

Added sugar is refined, provides zero nutrition, and is inflammatory to the body. Inflammation is the body’s normal response to an injury, virus, or bacteria, and unhealthy dietary ingredients like added sugar can cause a chronic state of inflammation that damages cells and is in the seedbed for diseases like Alzheimer’s, hypertension, cancer, heart disease, and diabetes.

Aside from playing a role in chronic diseases, eating high amounts of added sugar can also cause obesity and dental problems. But there’s a daily allotment for a reason: You don’t need to completely forbid yourself from it in order to stay healthy.


How To Actually Eat Healthier—(Some) Sugar, Included

Humans aren’t perfect, and treating yourself to a little sugar isn’t going to kill you. But cutting back to those smaller portions—and instead, swapping in foods that provide sweetness naturally—certainly helps you improve your health overall.

When you limit added sugars, you’re taking in more of your diet from foods that can provide a benefit to your health. An orange, for example, contains naturally-occurring sugar, fiber, vitamin C, and other nutrients. But you’re not getting those added benefits from table sugar.

Really, the best way you can better your overall health is to simply eat more vegetables and fruit. Yep, the same thing your mom always told you growing up that no kid ever wanted to hear.

A good rule of thumb is to eat a whole, natural, plant-based diet 80 to 90 percent of the time with healthy fats and low amounts of animal fats and refined foods. Avoiding sugary drinks and daily desserts on the day to day—but enjoying the special celebration food in small portions and only on occasion—is a great and workable strategy.

With a sugary treat every so often—aka not at every meal—you’ll keep yourself sane. Because while some sugar can be part of the big bad, it can certainly be part of a healthy diet as well.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

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Most Popular Fruits In America

Ladies and Gentlemen, I can’t believe that I forgot to post yesterday my streak has ended at 9 months (insert sad face). I’ll be honest It did slip my mind because I have been doing home Improvements or a.k.a my days are spent In a Lowe’s or Homedepot and the nights are spent doing those said home Improvements. So with that being said the most popular fruits In America is going up today and saturday, I will do two blog posts to catch up.

Fruits are an important part of the human diet. They contain vitamins and other nutrients that help keep the body healthy. Because of their nutritional benefits, fruit consumption has grown over the years. The consumption of fruits varies in different parts of the world with some fruits being consumed around the world while some being restricted to certain areas because of their limited availability. Some of the fruits that are most consumed in the world are as discussed below.


Most Popular Fruits of the World

Tomatoes

Although tomatoes are considered as a vegetable in culinary communities, by botanical/scientific descriptors of fruits and vegetables, tomatoes are classified as a fruit. By that description, tomatoes hold the title for the world’s most consumed fruit! In fact, tomatoes are considered a must-have in most households around the world. The annual production of tomatoes stands at 170.75 million metric tons. Tomatoes are produced through normal farming, but mostly through irrigation and greenhouses. Tomatoes can be consumed raw or cooked. In addition, several metric tons of tomatoes are processed to form sauces, most of which are used to make pizzas and pasta.


Bananas

Banana is almost everyone’s darling across the world. The annual consumption of bananas stands at 114.13 million metric tons. They are mostly consumed ripe in most parts of the world. However, raw bananas are also cooked in some parts of the world. Bananas are also used to make flavors that are used to bake cakes. They are a preferred fruit because of their availability all year round and their high nutritional value.


Watermelons

Annual consumption of watermelon in the world is at 111 million metric tons. Watermelons are readily available in most parts of the world, even in dry area where most fruits would not thrive. Watermelons grow well in mild conditions and only take a few months to mature. Besides, as cultivating watermelon is less labor intensive than other fruits, farmers prefer it over other crops. The watermelon’s sweetness and nutritional value make it among the most preferred fruits.


Apples

An apple a day keeps the doctor away, they say. Apple is the fourth most consumed fruit in the world with an annual consumption of approximately 84.63 million metric tons. Apples are not produced in most parts of the world. However, the top world’s producers like China, the US, Turkey, and Poland export their surplus production to the countries whose production cannot sustain the consumption demand. Apples are preferred for their nutritional value. They can be consumed raw or cooked, or as apple juice. Apples are also good antioxidants.


Grapefruits

Grapefruits are the fifth most consumed fruit in the world. The annual world’s consumption of grapefruits stands at 83.97 million metric tons. The nutritional value of grapefruit makes it among the topmost consumed fruits. It is rich in vitamin C. Besides nutritional value, grapefruits are also consumed in most parts of the world due to their medicinal properties. Grapefruit can be consumed as a fruit or as a juice.


Top Producers and Exporters of Fruits

Other fruits that are consumed widely around the world include grapes, oranges, mangoes, and pineapples. In 2014, Asia produced over 370 million metric tons of fruits, making it the leading global fruit supplier. Africa, South America, and Europe produced 90 million, 79 million, and 73 million metric tons respectively. Some of the top fruit exporters include Netherlands, Guatemala, South Africa, Spain, Ecuador, Costa Rica, the US, and Mexico.


The Most Popular Fruit in the World

In A Chart

Rank Fruit Produced Million Metric Tons
1 Tomatoes 170.75
2 Bananas 114.13
3 Watermelons 111
4 Apples 84.63
5 Grapefruit 83.97
6 Grapes 74.5
7 Oranges 70.86
8 Mangoes 45.23
9 Plantains 30.67
10 Tangerines 29.87
11 Pears 25.8
12 Pineapples

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

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How To Go Vegetarian

A plant-based “diet” has been linked to better health, disease prevention, and… affordability? Is it really cheaper to be a vegetarian?

Research recently presented at this year’s European Congress on Obesity in Vienna found that vegetarian diets are more affordable than other diets if you buy the food online. On average, it cost about $2.00 less per day to be a vegetarian, according to the research.
The study, led by scientists at the Nestlé Research Center in Switzerland, compared vegetarian, Mediterranean, and U.S. dietary guidelines-based diets. While a vegetarian “diet” is entirely plant-based, the Mediterranean “diet” allows red meat sparingly, and the U.S. dietary guidelines recommend a well-rounded “diet” with lean meats and low-fat or fat-free dairy products.

The nutritional quality scores of all “diets” were similar even though meat and poultry weren’t included in the vegetarian plan. The vegetarian “diet” was significantly more affordable than the Mediterranean diet plan.

Online shopping makes it convenient to buy foods for a nutritious diet that meets government recommendations, but it may be expensive. Even though a vegetarian menu plan may be more affordable than other healthy menu plans, $15.40 per day per person is still expensive.

The United States Department of Agriculture has previously estimated that the daily cost of food for a healthy menu plan can be as little as $6.50 per day.

Cheap and healthy? Going vegetarian or eating a plant-based diet could help many Americans get more of the nutrients they need to be healthy. About 75 percent of Americans don’t get enough fruits, vegetables, or dairy, according to federal guidelines.

Instead, many people get their calories from sugar, saturated fat, and salty foods.


Can You Save Money By Going Vegetarian

Plant-based eating, especially if you eat in-season produce and don’t purchase gourmet foods and supplements, can be quite cost-effective, according to research.

2015 study in the Journal of Hunger & Environmental Nutrition found that a vegetarian diet could save Americans about $750 a year. Studies have found that plant-based “diets” can be cheaper, and this is related to the fact that animal proteins tend to be the most expensive item on the plate. However, don’t expect to save money just because you go on a plant-based “diet”.

Pricy superfoods, protein powders, and exotic fruits and vegetables can add up fast.

Honest Moment: I remember when I first went vegetarian. I went to Whole Foods and Trader Joe’s because I read those were places you go when you have a restricted “diet”. I Real Quick: I have food allergies and a TONS of food sensitivities so that is why I went to whole foods and trader joes. Trader Joe’s food bill wasn’t that bad whole foods however the bill was HIGH and I walked away with 2 bags with trader joes I walked away with 10 bags for less money. The one thing I learned over the years is beans and tofu will become your best friends in the beginning and then as you learn new recipes your grocery bill will go down. Also, I do love me some processed Gluten-Free, vegan junk food and I do buy some processed meats, Frozen Pizza, and a bunch of other pre-packaged meals. 

If you would like to learn more about going vegetarian you can reach me at any of the sites I mentioned below in the section “Where You Can Follow Me”.

To get the most out of your grocery budget, opt for local, seasonal produce and affordable pantry staples like rice and beans. You can also start a garden to save even more.


Food Quality Counts For Optimal Benefits

Eating a vegetarian or primarily plant-based diet has been linked to many health benefits, but the quality of the food matters to attain those health perks.

If you eat a “diet” based on whole plant foods, you gain even more benefits than vegetarian diets filled with highly processed foods.

According to research presented at the Nutrition 2018 meeting in Boston, Massachusetts, the evidence points to the high benefits of following plant-based diets.

In one of the studies presented, people who ate more plant-based proteins than animal proteins had lower risks of developing coronary heart disease.

In another study, participants who ate more plant proteins had less plaque in their arteries, too.

Further research found that vegetarian eaters had a lower body mass index, smaller waist circumference, lower amounts of abdominal fat, decreased cholesterol, and lower blood sugar compared to people in the same demographic group who consumed meat.

According to another study reported at the conference, healthy plant-based choices even reduced mortality by 27 percent and death from cancer by 37 percent, while those who ate high-quality animal foods didn’t have a reduced death risk.

Eating healthy — not just vegetarian

Most people know that eating a vegetarian “diet” requires careful attention to ensure that you’re not just eating anything without meat — for instance, french fries are vegetarian, but they shouldn’t be a regular part of a healthy “diet”.

Research looking at weight changes in 125,000 adults over a 4-year span found that people who ate high-quality plant-based foods — think whole grains, nuts, fruits, and veggies — gained less than those who ate plant-based foods such as sweets and refined grains.

Foods such as crackers, sodas, baked goods, and cheese are technically vegetarian, but those foods are either highly processed or high in fat.

It’s completely possible to fill a plant-based “diet” with low-quality foods — foods that are highly refined, and low in nutrients. A well-rounded plant-based eating regimen includes beans, peas, nuts, soy, whole grains, fruits, and vegetables.

The research pouring in on the health benefits of vegetarian diets is consistent with the body of science which points out that vegetarian “diets” are linked with lower heart disease, type 2 Diabetes, and obesity risk. Because of these benefits, people tend to live longer on vegetarian “diets”.

Going Vegetarian

McKercher is working with more and more clients who want to protect the environment and animals and therefore become vegetarians.

One common misconception is that plant-based food doesn’t taste good. I also hear people complain that vegetarian foods aren’t filling enough.

That’s why you have to cook with plenty of herbs and spices and use protein-rich ingredients. Plant-based eating can be delicious and satisfying if you do it right.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Bloglovin’ :Amanda Explains It

Bumble Bizz: Amanda

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

How To Shed Winter Weight In The Spring

In yesterday’s post, I mentioned how that I would be extending blogmas until December 31st. These posts won’t be holiday related as Christmas has since passed (Yesterday) Happy The Day After Christmas. What I will be doing Is adding some New Year’s related content to help you continue to stay on track and I will slowly be adding more of my normal content over the next week or so.

PLEASE READ: I have been thinking that I wanted to do something different for my blog next year and that Is more content that you want to see. I know that at the and of every post I ALWAYS ask what you would like to see. I MEAN I REALLY want to do more content related to what you want to see. It can be “Diet” related, fitness, nutrition or even advice posts. I post what I post because It means something to mean I won’t post something if I didn’t believe in it. I want to take this blog to the next level and I want you all of my followers (friends) to be apart of the ride. So please don’t hesitate in reaching out with any and all suggestions. You can find all of my links at the end of every post in the “Thank You” section and in the section “Where You Can Follow Me”. 

If you have missed #Blogmas all the links are listed in the section titled Blogmas which will be in right under this.

Welcome back for #Blogmas Day 25! Blogmas Is flying right by! To catch up here are the links to the first 22 Days of #Blogmas

Blogmas Days 1-25

*I realized that my #blogmas days had repeated tagged posts and that not every post was linked. I caught the mistake and fixed it. Every link should now be clickable and days 1-18 are now linked. If you are new to #blogmas you can catch up below.

Blogmas Day 1 Blogmas Day 2 Blogmas Day 3 Blogmas Day 4 Blogmas Day 5 Blogmas Day 6 Blogmas Day 7 Blogmas Day 8 Blogmas Day 9 Blogmas Day 10 Blogmas Day 11 Blogmas Day 12 Blogmas Day 13 Blogmas Day 14  Blogmas Day 15  Blogmas Day 16 Blogmas Day 17 Blogmas Day 18  Blogmas Day 19 Blogmas Day 20 Blogmas Day 21 Blogmas Day 22 Blogmas Day 23 Blogmas Day 24 Blogmas Day 25 Blogmas Day 26


If the thought of coming out from beneath your baggy cold-weather sweaters is making you break out in a cold sweat, relax! You still have plenty of time to lose weight and look your best before sundress season arrives. Spring is actually the best season to find foods that are packed with the weight-loss-super star, fiber. This macronutrient helps fill you up, can clean you out, and makes achieving your weight loss goals a whole lot easier. What’s more, these particular foods are also bursting with micronutrients that help turn off your fat-storage genes, leading to even more rapid, sustainable weight loss.

When you eat foods that are in season, they’re not only more affordable, but they’re also fresher and packed with the highest amount of flavor and nutritional value. We’ve compiled a list of 20 fruits and veggies that are in peak season every spring—they’re all easy to find, too! Since many of them will only be on sale for a few weeks of the season, you better act fast.

So, say goodbye to stews and slow cookers and start blasting away those extra winter pounds with these spring foods. To help you incorporate them into your diet, I’ve also included some bloggers favorite recipes and ways to enjoy them.

Fiddlehead Ferns

Spring foods fiddlehead ferns

These delicate spirals are the furled fronds of a young fern, which is why they are only around for a few weeks in early spring. They’re packed with manganese, vitamin C, vitamin A, omega-3 fatty acids, and fiber, which inhibits the release of the hunger hormone ghrelin, helping you to minimize munching. And if you thought bananas were the potassium powerhouse, then you’ll be interested to know these give the yellow fruit a run for its money. Fiddleheads actually have more of the bloat-banishing mineral per gram than bananas, which can also help lower blood pressure and protect against heart attack and stroke.

How to Eat It: Clean the veggie by removing any of the papery outer coatings; then soak it briefly in a bath of cold water with a bit of lemon and salt. Drain and then steam them for four or five minutes. Add the steamed fiddleheads to a skillet with a couple of tablespoons of unsalted butter and cook on each side for a minute or two. They’ll turn golden like asparagus. Add salt and pepper to taste, and enjoy!


Rhubarb

Spring foods rhubarb

This plant might look like red-hued celery, but if you’ve ever been adventurous enough to cook with it, you know that this vegetable is much more flavorful than its vibrant twin. Tart rhubarb loves to partner with fruit to become a sweet treat. (Just don’t eat the leaves—they’re poisonous!) Rhubarb is high in catechins, the same compound that gives green tea its belly-fat fighting properties. Catechins blast adipose tissue by triggering the release of fat from fat cells (particularly in the belly) and then speed up the liver’s capacity for turning that fat into energy.

How to  Eat It: Wash, dry, and trim the stalk at the root and leaves. Cut a slit under the edge of the rhubarb skin at one end and pull down the remove the stringy fibers, similar to what you would do with celery. Cut stalks into 2-inch pieces, toss with cinnamon, honey, lemon zest, and vanilla extract and roast in a 350-degree oven until the rhubarb is tender, about 30 minutes. Serve on top of some full-fat Greek yogurt and top with crunchy pistachios.


 Mushrooms

Spring foods morel mushroomsThese mushrooms are the third highest vegetable source of vitamin D (only behind two other mushrooms), serving you 23 percent of your daily value in a single cup. This vitamin has many biological functions beyond its classic role in bone metabolism, one of which is regulating your immune system. One study found that when vitamin D concentrations were low in a group of runners had a biomarker for increased inflammation. When your body is in a state of chronic inflammation, it can lead to clogged arteries, worsened insulin resistance, and even weight gain. So besides climbing out of that cold, dreary hole that you dug yourself into this winter and catching some Vitamin-D-producing rays, make sure to grab some morel mushrooms!

How to  Eat It: These wild mushrooms are prized for their smoky, nutty flavor, which pairs well with Parmesan in a risotto. First, because of their folds and ridges, they’ll need to be washed under cool water and scrubbed thoroughly. Sautée them up with olive oil, a little butter, and chopped garlic until golden brown. Season with salt, pepper, fresh thyme, and a drizzle of balsamic vinegar. Throw on top of risotto, like this one from Pinch of Yum, with freshly grated parmesan and some lemon zest.


Asparagus

Spring foods asparagus

The ultimate spring vegetable, asparagus is rich in potassium and low in sodium, which helps your body achieve proper electrolyte balance and works to reduce bloating. Add the plant’s anti-inflammatory phytonutrients and health-promoting antioxidants—like glutathione, a detoxifying compound that helps break down carcinogens and other harmful free radicals—and you’ve got yourself a powerful weight-loss arrow in your quiver.

How to  Eat It: You probably already know that these delicious veggies don’t need much to make them taste great, but feel free to shake things up a bit with a quick vinaigrette. Whisk together olive oil, lemon zest, dijon mustard, white wine vinegar, and minced garlic. Pour half the vinaigrette over the spears and grill until tender. Once cooked, plate and drizzle the rest of the vinaigrette on top.


Red Leaf Lettuce

Spring foods red leaf lettuce

One serving of red leaf lettuce is only 14 calories, but it’s bursting with fiber. It’s one of the world’s greatest weight loss foods because it will fill you up and keep you feeling full for hours after you eat it. Even better, two generous cups of lettuce provide 100 percent of your daily vitamin K requirement for strong, healthy bones. A report from the Nurses’ Health Study suggests that women who eat a serving of lettuce every day cut the risk of hip fracture by 30 percent than when compared with eating just one serving a week.

How to  Eat It: Create a simple vinaigrette with red wine vinegar, dijon mustard, olive oil, minced shallots, a touch of honey, salt, and pepper. Combine roughly chopped red leaf lettuce with arugula, another spring lettuce, and top with spring veggies like roasted beets, orange slices, and walnuts.


Peas

Spring foods peas

You may have pushed them around your plate as a kid, but we’re hoping that stopped when you learned of their anti-aging, immune-strengthening, and energy-boosting antioxidants. Besides teeming with carotenoids and polyphenols, these little green poppers contain a hefty 7 grams of hunger-quelling fiber and 8 grams of muscle-building protein per cup!

How to Eat It: To elevate the humble pea, saute up some crispy prosciutto. Add some finely chopped white onion and a bit of minced garlic. Once tender, add in your peas, and a little bit of chicken stock, and simmer until peas are tender. Add back in the prosciutto, chopped fresh parsley, and mint, and toss it all together with your favorite pasta and freshly grated parmesan.


Artichokes

Spring foods artichokes

Unfortunately, a hefty, creamy artichoke dip will never make it onto any diet-friendly list, but one of its main ingredients does! One medium artichoke boasts an impressive 10.3 grams of fiber, including inulin, a prebiotic soluble fiber that helps promote the growth of beneficial intestinal bacteria. Incorporating it into your diet may also aid weight loss efforts—for every 10 grams of fiber you eat daily, your middle will carry almost 4 percent less flab, according to researchers. On top of that, artichokes contain a compound called cynarine, which promotes fat digestion and can serve as a natural diuretic by helping to eliminate water retention.

How to Eat It: When was the last time you ate a whole artichoke? Well, with whole artichokes fresh and in season, now’s a perfect time. Follow blogger Camille Style’s recipe for Grilled Artichokes with Lemon Garlic Aioli. She walks you through how to cut, trim, cook, and dress them with her deliciously simple parsley oil. If you feel the aioli is a little too heavy, sub it out for a plain, full-fat Greek yogurt and combine with roasted, caramelized garlic and fresh lemon juice.


 Onions

Spring foods vidalia onions

The Vidalia Onion earns the title of one of the nation’s most iconic agricultural products, having been discovered accidentally in the state of Georgia and rocketing to popularity. And just like Champagne has to be from France, a Vidalia onion has to be from Georgia. These onions are a rich source of fructooligosaccharides, a cluster of fructose molecules that lead to better gastrointestinal health and improved digestion by stimulating the growth of healthy bacteria and suppressing the growth of harmful ones. Want more ways to improve your gut health?

How to Eat It: Vidalias are so sweet, delicious, and versatile, it’s hard to pick just one recipe to share. For starters, they’re the perfect onion to add to your summer BBQ: lightly coat with canola oil, salt, and pepper and throw on the grill to get some good caramelization before adding to your burger. Looking to indulge a little? Make these Healthy, Baked (not fried!) Onion Rings from How Sweet It Is.


Radishes

Spring foods radish

After a winter of blues and grays, it’s nice to get a little pop of color in your life. Colorful vegetables are key to weight loss, and radishes are no exception. Their red hue is due to anthocyanins, a phytochemical that has been shown to burn fat and reduce the risk of diabetes. They’ve also been shown to reduce cholesterol, insulin resistance, and inflammation. In a Japanese study, rats fed radishes for three weeks showed reduced levels of bad cholesterol and insulin and a boost in good HDL cholesterol.

How to  Eat It: Eat radishes whole as a high-fiber, belly-filling snack, add a layer of slices to a goat cheese toast, use them as a salad garnish, or make them the star of the salad alongside another seasonal veggie, the carrot, in this Ginger Carrot Radish Salad by blogger, Healthy Seasonal Recipes.


Fennel

Spring foods fennel

Shimmy into those cute spring fashions with confidence by adding fennel to your meals. Although it’s known to be a winter veggie, it’s still in peak season during the early spring. Cherished for its licorice-like flavoring, fennel contains a unique blend of phytonutrients—including the flavonoids rutin and quercetin—that make it a powerful antioxidant. These active compounds help to reduce inflammation, and when combined with the fiber that’s already present in fennel, they can help eliminate potentially carcinogenic toxins from the colon to prevent colon cancer.

How to  Eat It: Make its fronds into pesto, and use the rest in raw fennel, apple, and celery salad or roast it up and add it to your creamy mashed potatoes.


Apricots

Spring foods apricot

These sun-like fruits are sure to brighten your day. While dried apricots are a good source of fiber and iron, they’re also more concentrated in sugar—which is why they’re one of the 20 Healthy Foods You Better Eat in Moderation. Pick up some fresh ones during their short season in late spring to load up on vitamin A (a nutrient that helps your skin glow) and potassium. When you don’t have enough of this essential mineral, it can make your body hold onto water, resulting in weight gain. Besides flushing out extra water weight, potassium also keeps your metabolism running high, and is crucial for the digestion of nutrients such as carbohydrates and fat, as well as the absorption of energy from these nutrients.

How to  Eat It: These juicy sweet and tart fruits are such rarities fresh, so allow them to be the star of your dish. Combine them with blueberries to make a fruit crisp, saute them up to make an apricot compote you can serve over ice cream or yogurt, make a batch of apricot jam you can enjoy throughout the summer, or eat them whole with this Roasted Apricots with Ricotta and Honey recipe from Kitchen Repertoire.


Spinach

Spring foods spinach

Spinach might be available year round, but the freshest, most tender spinach is easily obtainable in the spring. We love it because it’s rich in muscle-building protein and iron, satiating fiber and vitamins A, C, and K. It’s truly one of the healthiest greens out there. It also contains powerful appetite-suppressing compounds called thylakoids to keep your bikini body “diet” on track. A recently published long-term study at Lund University in Sweden found that having a drink containing thylakoids before breakfast could significantly reduce cravings and promote weight loss. Add this leafy spring green to your meals liberally throughout your day, and you’ll feel your cravings start to vanish.

How to Eat It: Spinach is undoubtedly one of the most versatile foods out there. Due to its subtle flavor and texture, spinach can be added to many meals undetected. Toss it in your morning smoothies, whip up a lunchtime salad or soup, use it in sauces, pasta dishes, dips, and stir-fries, or sauté for a healthy side dish.


Radicchio

Spring foods radicchio

Radicchio is the small red or purple leaf that comes in ahead about the size of a softball. It’s one of the best dietary sources of polyphenols—powerful micronutrients that serve a role in preventing disease and losing weight. A study in the Journal of Nutrition found that people who consume 650 milligrams a day of polyphenols have a 30 percent chance of living longer than those who consume less than that. A cup of chicory leaves clocks in at about 235 milligrams, so consider adding a little leafy red into your leafy greens.

How to  Eat It: Firm heads of lettuce, like radicchio, take well to the transformative powers of the grill. Halve or quarter the heads and drizzle with olive oil. Grill over high heat until the outer leaves are blackened and wilted, and the center is softened. Serve radicchio drizzled with balsamic. Get the whole recipe for Grilled Radicchio with Fig Balsamic Syrup, Parmigiano, and Honey-Roasted Almonds from A Beautiful Plate.


Fava Beans

Spring foods fava beans

Similar in likeness to edamame, these green legumes come in their own pod. Besides containing a high concentration of thiamin, vitamin K, vitamin B6, selenium, and magnesium, they’re a great source of lean protein with a whopping 10 grams per cup. Protein is essential not only for bulking your biceps; it’s also essentially in increasing feelings of fullness, as well as helping the body retain its muscle while scorching fat to increase your weight loss. For more slim down tips, don’t miss these 30 Fascinating Weight Loss Tricks You Haven’t Tried.

How to  Eat It: Fava beans have a buttery texture and a lovely, nutty flavor, making them a great addition to soups. But when you get them fresh as you would in the spring, they can really shine in a salad, like From the Land We Live On’s Golden Beet and Fava Bean Salad with Fresh Mint and Crumbled Ricotta.


Dandelion Greens

Spring foods dandelion greens

Seeing those orangey yellow dandelions pop up is definitely one of the first signs of spring. But did you know that besides being a bit of a pest in the garden, they also make a great snack? These bitter-sweet spring greens are bursting with fiber, antioxidants, vitamins, and minerals. They are also a diuretic, which means they can help blast excess weight by helping your body get rid of extra fluids. A recent study found that steaming the greens increased their total antioxidant properties by 67 percent. And studies have found that this plant is protective against obesity as well as depression, fatigue, immune system problems, and even cancer.

How to Eat It: Sub dandelion greens for spinach in salads, soups, smoothies, and quiches, or blend them into a pesto.


Watercress

Spring foods watercress

Don’t be fooled by its diminutive size—this tiny herb is a powerhouse of vitamins and minerals. In fact, it’s one of the most nutrient-dense foods on the planet making it our reigning healthiest vegetable. Gram for gram this slightly peppery green contains four times more beta-carotene than an apple, and a whopping 238 percent of your daily recommended dose of vitamin K per 100 grams—two compounds that keep skin dewy and youthful. What’s more, it might help diminish your risk of cancer. Results from a study in the American Journal of Clinical Nutrition suggest daily supplementation of 85 grams of raw watercress (about two cups) could reduce DNA damage linked to cancer by 17 percent.

How to  Eat It: Exposure to heat may inactivate its cancer-fighting compounds, so it’s best to enjoy watercress raw in salads, cold-pressed juices or smoothies, and sandwiches.


Ramps

Spring foods ramps

With a mildly sweet flavor, these wild leeks are loaded with vitamins A and C and taste similar to onions and garlic. Like all variations of onions, ramps are also a great source of chromium—a mineral that helps with the metabolism of fats, carbs, and insulin. What’s more, they can pack up to a gram of satiating fiber a pop.

How to  Eat It: You can eat them raw, make pesto, or add them to eggs (with asparagus!) for an amazingly fresh tasting spring treat. We love them in Katie at the Kitchen Door’s protein- and fiber-packed Quinoa & Cauliflower Cakes with Wild Ramps. Ramp season is quick, so grab them when you see them or else you just might miss them.


Stinging Nettles

Spring foods singing nettles

Contrary to what you might think, the common nettle is more than a pesky, stinging weed. Since ancient times, it has been used as an important source of food, fiber, and nutraceuticals. An abundant spring green, nettles are also a powerful diuretic. This plant has been used for years in the UK as a springtime cleanse to rid the body of toxins after a winter filled with fatty foods.

How to  Eat It: Stinging nettles are best enjoyed as a hot tea for cleansing the liver and ridding the body of excess fluids. By steeping the leaves in water and straining (a French press pot works great for this) you can avoid being stung by the tiny hairs that coat the leaf stems.


Broccoli

Spring foods broccoli

There’s a reason almost every diet includes a hefty dose of broccoli. The green superfood is rich in sulforaphane, a compound that not only increases testosterone and fights off body fat storage but also blocks enzymes linked to joint destruction and inflammation.  If you want to stay lean and active for life, maintaining healthy joints is a must! The green veggies are also rich in vitamin C (a mere cup of the stuff can help you hit your daily mark), a nutrient that can lower levels of the stress hormone cortisol, which will further aid your toned body efforts.

How to  Eat It: You’ve probably been cooking broccoli since you learned how to whip up a bowl of pasta. And with the global market extending its season year-round, we know there’s no short supply. However, if you can get your hands on this spring-season-grown cruciferous veggie, we’d recommend eating it root-to-leaf, like Sassy Kitchen does in this Shaved Broccoli Stem Salad with Lemon and Pecorino.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

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Healthy Baking Swaps

Peering into the glass case of a bakery case or ogling the mouthwatering concoctions at your local cupcake shop is half the fun when indulging in a sweet treat. But if you’re skipping that part and making your baked goods at home, then there’s really no reason not to healthify what you’re putting into your body. Bonus: Avocado-based frosting and quinoa-spiked scones are all the rage.

When you’re the one doing the baking, it’s not just the fork that’s in your hand. You’re now holding the spoon, the spatula, and the whole recipe. You’re the one in control over what you are putting in your baked goods, and you can make them as healthy and low calorie as you want!

It’s time to dump the refined white sugar and fattening oils—into the trash instead of the mixing bowl. Introduce these healthy swaps to level up your baking game and you may just find your sweet tooth is even more satisfied! And if you’re a fan of baking mixes, then you want to keep an eye out because I’m going to be bringing you another best and worst list this one will be best and worst of baking mixes.

If you’re new to my blog I’ve done a few posts about the best and worst of something. If you are Interested In reading that Here are the links to the past best and worst


Best Iced Coffee Click Here

Best “Diet” Ice Cream Click Here

Worst “Diet” Ice Cream Click Here

Best Protein Powders (Animal and non-animal protein) Click Here

Worst Protein Powders (Animal and non-animal protein) Click Here

Worst “Diet” Protein Bars Click Here

Best “Diet” Protein Bars Click Here


Unsweetened Applesauce

Unsweetened Applesauce has been an oil or butter replacer for as long as I can remember. Sugar tends to be the foundation for many baked goods (I’m a baker and I’ll be honest I do use sugar from time to time and when I do use It I tend to use a lot) Now I use sugar replacers or sweetened applesauce, but there are much savvier ways to sweeten up your goodies. Swap in one cup of unsweetened applesauce for one cup of sugar to cut fat and calories. Head to head, applesauce boasts only about 100 calories while the same amount of sugar contains nearly 800!


Greek Yogurt

When it comes to making baked goods healthier, the goal is to lower the fat and carb content without compromising taste. Greek yogurt is higher in protein and lower in fat than other dairy products and it can be used in place of sour cream or oil. It’s not always a one-to-one ratio, so you could try replacing half and do some experimenting with different recipes. If you’re dairy free and your recipe Is higher In fat then you want to look for a replacer that Is high In fat.


Honey

I get It It’s tough to avoid all forms of sugar, so switching to more nutrient-dense options like honey can help ensure that you’re not stuffing your face with totally-empty calories. Honey is rich in vitamins and minerals and has an anti-inflammatory effect on the body. What’s more? Honey doesn’t send your blood sugar levels in a tailspin the way that white sugar does, so you’ll experience less wacky cravings and shifts in energy levels. If you are avoiding animal products and you want to use vegan “honey” bee free honee you want to experiment with the ratio because vegan “honey” tends to be thicker and heavier. I would recommend the mint or the original flavor of bee free honee.


Black Beans

I get It you might not be Into any form of beans but if you know someone who Is vegan or gluten free or trying to be healthier you can give that person this advice. Beans in brownies may sound a bit bizarre, but don’t knock ’em until you try ’em. Pureed black beans add a hit of protein and fiber, and they can be used instead of white flour in brownie recipes. Go ahead and use one cup for one cup. How I make black bean brownies I use 1 cup of black beans and 1 cup of GF Flour I then replace eggs with chia egg replacer and I usually add vegan honey in place of regular sugar and vanilla extract. It sounds gross but like I said don’t knock It until you try It.


Mashed Bananas

No need to reach for sugar when fruit provides natural, nutrient-rich sweetness all on its own. Mashed bananas have an ideal consistency to be used in place of butter and oil, and their natural, sweet flavor makes them a good swap for sugar, too. Bananas are a good source of vitamin B6 and potassium and are best used in recipes for cookies, brownies, pancakes, and muffins.


Flaxseeds

Whether you sneak in a few spoonfuls of ground flaxseed into your batters or craft a flaxseed egg in place of real eggs, incorporating this superfood into your baking endeavors will turn a regular cookie into a super healthy treat. Flaxseeds promote healthy digestion, help lower cholesterol, and also cut your risk for diabetes.


Coconut Flour

I personally don’t like coconut In any form except for coconut water and I only drink coconut water once In a blue moon Coconut flour is made from dried, grounded coconut meat and is a gluten-free alternative to wheat-based flour. Adding coconut flour into the mix will not only lower the total carbohydrate count, but it will boost the fiber content as well, making your sweets a bit more satisfying.


Fig Puree

Fig puree can be used in recipes instead of margarine or butter to lower the fat content and add nutrients like fiber, vitamin B6, and copper. While swapping figs into your batches will boost the nutritional value of the food, do note that this puree is best when used in recipes for darker-hued baked goods like brownies, chocolate cookies, and cakes.


Prune Puree

Along the same lines of fig puree, prune puree can kick up the fiber content of your baked goods and help to reduce fat content. One half cup of prune puree can be used in place of one cup of margarine. Margarine is made with unnatural hydrogenated fats, which are full of omega-6 fatty acids, which have been shown to cause inflammation in the body and may be linked to diseases such as cancers, heart disease, and obesity. To lay it out one cup margarine has 1,627 calories and 183 grams of fat, while a half cup prune puree is about 375 calories and has 0 grams of fat. For more foods to battle against inflammation. And prunes can help you become regular If you need help In that department.


Powdered Peanut Butter

The addition of peanuts or peanut butter in a recipe can add fat and calories rapidly. Powdered peanut butter like PB2 is made by removing the oil and water from peanuts and thus has 85 percent less fat calories than traditional peanut butter. The powder can be mixed with water to create a peanut butter, or used as a flavor like other powders (in smoothies, cookies). For reference, two tablespoons of regular peanut butter equal 188 calories and have 16 grams of fat, while 2 tablespoons of PB2 has just 45 calories and 1.5 grams of fat.


Chia Seeds

Chia Seeds should become a staple In any “healthier” baking. A superfood no matter what you do with them, chia seeds tremendously bump up the fiber content of your food. They can be used in place of an egg by mixing one tablespoon of chia seeds with three tablespoons of water and letting them thicken for 15 minutes.


Maple Syrup

Maple Syrup Is expensive especially the grade A maple syrup. I recommend If you are using It as a sugar replacer that you want the best stuff. A little goes a long way when you are using It to replace sugar. I usually will use 1/2 a cup of maple syrup to every 1 cup of sugar. Forget nutrition-less white sugar and replace it with 100% pure maple syrup to boost the health factor of your baked treats. Maple syrup provides added minerals to the mix and has a less dramatic effect on blood sugar when compared to regular, more refined sugars.


Canned Pumpkin

People often underestimate how caloric oil is. Ready for this little fact? “One cup of vegetable oil has 1,927 calories and contains 218 grams of fat. The reason it is so high calorie is because fats are calorie dense. Instead of vegetable oil, you can sub in 100% pureed pumpkin. Use one cup pumpkin for one cup oil, which will only contribute 100 calories and zero fat.


Avocado

Butter may make your treats seriously rich and creamy, but it also turns them into little fat and calorie bombs that blow up your belly. By swapping in half of a tablespoon of avocado for one tablespoon of butter, you can cut the fat and calorie content significantly and increase the satisfaction factor.


Unsweetened Cocoa Powder

YAY CHOCOLATE! The power of chocolate prevails! Cocoa in its raw form has been found to help reduce stress, fight belly fat, and fight off free radical damage. Cocoa powder can easily be added to cookies, cakes, and pancake recipes for an antioxidant-dense boost.


Berries

I bet you’ve never thought about using berries instead of chocolate chips. Did you know that berries are an incredibly rich source of antioxidants, which stand up to free radical damage and support healthy skin and a strong immune system? Rather than reaching for chocolate chips to sweeten up your batters, mix in a healthy dose of berries. Raspberries, in particular, are a good source of gut-busting fiber and can help make you treat much more filling.


Final Thoughts

Like always when I do these types of blogs I’m giving you my thoughts based on what I have learned and researched. You may or may not agree with some of these things that I mentioned In today’s list for example bananas. People will look at It as bananas have sugar and sugar Is bad. Well, the sugar In the bananas breaks down into glucose and it gets stored as energy to be used as natural energy so you might not have to rely on an energy drink or coffee to get you going.

And like always If you have any questions please don’t hesitate In reaching out. I am more than happy to answer any questions you may have.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Steller: AmandaLei

Instagram: coffee_glutenfree

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Destroy Those Habits

Today I am going to talk about some “fat habits”. “Fat Habits” are things that you do every day that might be keeping you from reaching your fitness goals and keeping you out of those skinny jeans. Don’t worry with some dedication you can change these habits and you’ll be back Into those skinny jeans In no time.

Overdoing It In “Diet”

There Is no special “Diet” food or drink that can help with long-term weight loss success. It’s quite simple all you need Is simple natural, good for you wholefoods like fruits, vegetables, lean protein, and simple carbs. When people want to lose weight people always go for the pricey bars, smoothies or sugar substitutions. Studies show for long-term success “Diet” foods can actually Increase craving for sweets, or anything that Is unhealthy for you.

Suggestion: If you can avoid all “Diet” foods that are prepackaged. 1.) They are EXPENSIVE  and they aren’t really that healthy for you.

Overdoing It With Food

Most people who have weight woes also suffer from emotional eating. You may snack at work because you’re bored or binge when you need a pick-me-up after a bad day. I did a post a few weeks ago about mental nutrition It’s about feeling depressed due to the lack of certain vitamins and minerals… If you are curious In reading that post here Is the link so you can read It. Nutritional Depression

To combat emotional eating, you need to practice mindful eating. This means being fully present In the moment (not distracted or watching television) when you eat. Eating mindfully will help you recognize when you’re truly physically hungry and when emotions are taking over. Before you rush to soothe your feelings with food, stop and assess what’s happening. Observe and describe your feelings. Ask yourself, “Am I really hungry?” Build self-control and try to banish emotional eating that does not come from true hunger.

Suggestion: If you need to talk It out. Talking about what triggers your emotional eating might actually help you overcome It. I’ve been there I know how It feels too emotional eat. I talked It out and I learned what my snacking triggers are.

Perfect Eater

This Is an all-or-nothing approach to eating Is too restrictive and unrealistic. It’s like trying to walk on a tightrope for life (we all fall off). Instead of thinking of a strict eating plan that doesn’t fit your lifestyle, focus on strategies that you can, with a little work, realistically live with. Expect slip-ups to happen when you’re losing weight. If you fall off the healthy train and have a bad day, week, or month, just think: Life Happens. And start fresh on Monday.

Suggestion: It’s okay to slowly ease Into a new eating style. You don’t have to go all In. You can simply and slowly make small changes each day or week and before you know It you are rocking your new fitness/nutrition journey. If you mess up that’s fine you’re human. If you think having full cheat week will make you stay on track fine do It. Just don’t make It a habit. If It’s a once a month thing I’m all for It.

Forgetting Your Favorite Foods

I always tell anyone that I work with Is not to forget your favorite foods. If you don’t give yourself your cheat day with your favorite meals eventually that Is all you will think about and you will end up spoiling all of your hard work. You want that cake go for It. You don’t like cake but you love Ice Cream than go for that Ice Cream.

Suggestion: Again If you want those sweet treats I’m all for It. I’m all about moderation. If you want a sweet treat after dinner go for It. Depriving yourself of your favorite treats or foods will consume your mind and you will end up failing. So If you can’t wait 3 days or 6 days until your “free” day then go for small “healthier” treats that will keep you on track and not sabotage your progress.

Too Soon

Once you decide that you want to lose weight you expect the weight you want to lose weight fall off overnight? It’s okay that you thought that I thought the same thing when I first started my weight loss journey. I’m going to say this 1.) DITCH THE SCALE! I have a post explaining I detail on why you shouldn’t step on the scale. If you want to read all about It here Is the link to that post so you can check It out. Ditch The Scale

Suggestion: I’m going to guess that you didn’t gain that weight overnight. So expect not to lose that weight overnight. For some women (Including myself) I lose water weight first and Inches before I even lose weight. Slow and steady always wins. Just keep focused on why you want to lose weight you will have long-term success.

Liquid Calories

People these days are drinking a larger proportion of their calories than ever coffee, tea, soda, and smoothies, and because liquids are less filling than eating real food, It may lead to overconsumption (overeating) of calories. Sugary beverages…Including soda, fruit drinks  (smoothies), and flavored waters…are also linked to Increased risk for diabetes, cardiovascular disease, and certain cancers because they cause a rapid spike In blood sugar and Insulin levels that are metabolically damaging. Try to avoid any sugary beverages and alcohol as much as possible and limit dairy beverages and fruit-based beverages to no more than 150 calories per day.

Suggestions: This Is simple and I’ll say It over and over. If you want all of those sweet sugary treats to save It all for your “free” days. Eventually, you won’t even need those “free” days because you won’t crave those things anymore.

Final Thoughts

With “Diet” comes a lifestyle change. To be successful In long-term success you need to change your thinking about food. I’m all for a cheat week If that means It will help you stay on track. I’m all for certain things to help you stay on the right nutritional path. There Is NO easy way to weight loss and don’t ever feel discouraged because someone Is losing weight faster than you. Everybody’s body Is different and unique. You will achieve your fitness goals with time and patience.

Thank You!

I do hope you stick around as I put out different types of content  I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3

  Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

Dash Diet

What Is The Dash “Diet”

There Is a “Diet” (Dietary Approaches to Stop Hypertension) out there that ranks In the top 10 of “Diets” and It’s just for people who suffer from high blood pressure, obesity, and high cholesterol. The Dash “Diet” Is a dietary approach to stop hypertension… The DASH “Diet” emphasizes foods that are lower In sodium as well as foods that are rich In potassium, magnesium, and calciumNutrients that help lower blood pressure as well as the blood pressure medications, and help with depression. Even with a sodium Intake of 3300 mg/day. Since then, numerous studies have shown that the DASH “Diet” reduces the risk of many diseases, Including some kinds of cancer, stroke, heart disease, heart failure, can help slow the progression of kidney disease, and reduced risk of developing diabetes and reduce risk In depression. It has been proven to be an effective way to lose weight and become healthier at the same time.

Originally when the Dash “Diet”  first came around In the mid 90’s. People actually were losing weight on It.  The “Diet”  Itself was high In refined grains and starchy foods. This “Diet” also claims that If you are overweight and want to lose weight you can do this “Diet”. Why has the DASH “Diet” been ranked as the best “Diet”the healthiest “Diet”, and the best “Diet” for diabetes, 8 years In a row? The expert panel of physicians assembled by US News & World Reports chose DASH because It Is proven to Improve health, has a balance of healthy food groups, and It actually works!

The DASH “Diet” Is a plant-based focused “Diet”, rich In fruits, and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart-healthy fats. You fill up on delicious fruits and vegetables, paired up with protein-rich foods to quench your hunger. This makes a plan that is so easy to follow.

Weight Loss

The Dash “Diet” was originally developed to help those who suffer from high blood pressure as a way to lower It. But It also proves to be an excellent way to lose some excess weight. The Dash “Diet” Is a plant-based style “Diet” It helps your metabolism to wake up and start weight loss. If you are Vegetarian there Is a meal plan for you If you are a meat eater there Is a meal plan for you as well. The “Diet” puts emphasis on real foods, heavy on fruits and vegetables, balanced with the right amount of protein, DASH Is the perfect weight loss solution. It Is filling and It makes you feel satiated. Because It Is healthy, you can follow It for your whole life. And It Is a plan that you can feed your entire family, with larger portion sizes for those who don’t need to watch their weight. It helps you easily lose weight, even though you feel as If you are not on a “Diet”, and It actually have special benefits for people who carry their excess weight around the midsection, or who have metabolic syndrome, type 2 diabetes, PCOS, or postmenopausal weight gain. And, It has been shown to be very effective In lowering blood pressure and cholesterol and you will be healthier and look younger.

Dash Diet For Vegetarians

The Dash “Diet” It’s just for meat eaters. There Is a 14-day meal plan just for you.  And It Is flexible enough for those who love meat/fish/poultry with an additional 14 days of meal plans for omnivores along with even more recipes. It also supports those who want an all natural, additive-free approach to The DASH “Diet”. Therefore, with some tweaking, The DASH “Diet” can be modified to fit the needs and desires of both vegetarians and vegans.

Let’s consider the two categories that need adjustments: dairy and meat/fish/poultry. In the dairy department, vegans and vegetarians who choose not to eat dairy can substitute nondairy soy and grain products, such as soy beverages, soy and grain “cheeses,” soy sour cream, and soy yogurt. These products are available In low-fat forms and typically are low In sodium.

Side Note: Remember that on some days, you may eat a few more or fewer less servings than recommended for a particular food group. That’s OK, as long as the average of several days or a week Is close to the recommendations. The exception Is sodium. Try to stay within the daily limit for sodium as much as possible. Also, note that the values for nutritional Information may vary according to specific brands of Ingredients you use or changes you make In meal preparation.

The Plan: The DASH “Diet” eating plan Is a diet rich In fruits, vegetables, low fat or nonfat dairy. It also Includes mostly whole grains; lean meats, fish, and poultry; nuts and beans. It Is high fiber and low to moderate In fat. It Is a plan that follows US guidelines for sodium content, along with vitamins and minerals. In addition to lowering blood pressure, The DASH eating plan lowers cholesterol and makes It easy to lose weight. It Is a healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people. It can be considered to be an Americanized version of the Mediterranean “Diet” and to be easier to follow since It has more specific guidelines. The plan below Is for The Original DASH “Diet”, which was designed to lower blood pressure, and was not specifically a weight loss plan. The pumped-up version for weight loss Is lower In calories and encourages you to STAY AWAY FROM  refined and processed foods, which are empty calories.

Final Thoughts

I would recommend this “Diet”  If you are looking to lower your blood pressure, lose some weight, help manage Diabetes, and help with PCOS or If you looking to get more vitamins, minerals, fruits, vegetables, and more wholesome food than this “Diet” Is for you. Just like any other “Diet” always do your research and talk to your doctor If you have any questions.

Thank You!

I do hope you stick around as I put out different types of content  I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3

  Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

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Diet Myths Solved

“Diet” “Misinformation”

Are you overwhelmed by daily decisions about what to eat, how much to eat, when to eat, and how much physical activity you need to be healthy? If so, don’t be discouraged because you’re not alone. With so many choices and decisions, It can be hard to know what to do and which Information you can trust. This holds true for anyone that follows a “diet” from word to word, you’ve been religiously following every diet tip In the book. When It comes to “diet” and “rapid weight loss”  there’s a lot of misinformation floating around so you may not be making progress simply because you’ve been following bad advice. (Cue the facepalm.) There Is good news… Are you ready… You’ve already proven to yourself that you have great willpower and determination; all you have to do Is shift that energy to weight loss tips that actually have backing Instead of following “diet” “myths” that are just keeping you fat and frustrated.

Why do some nutrition “myths” die and others keep bouncing back, even In the face of what seems to be Incontrovertible evidence? “Let’s face It, “myths” and “misinformation” are much more seductive than the “truth”. In reality, the most persistent nutrition “myths” are those that contain at least a kernel of “truth”… And some “myths” help us get to the real “dietary truth” that actually might help our health. here’s a cold, hard look at some of the most repeated “myths” and what really Is the truth behind them.

A balanced diet, enough sleep, and regular exercise are usually the best course for fighting diseases and staying healthy, he notes, and that just Isn’t as Interesting to people. Today I’m going to talk about a few “diet” “myths” that you need to STOP following If you want to achieve optimal weight loss and health.

Myth #1 You Can Eat Whatever You Want If You Workout

Truth Bomb: Unfortunately, a half hour walk on the treadmill Isn’t going to help you lose weight If you reward yourself by downing a few slices of cake and an order of French fries. The treadmill told you that you burned off 500 calories, but those estimated machine readouts are not at all accurate…sorry! The bottom line It’s near Impossible to out-exercise a bad diet unless you plan to spend half your day In the gym. You must workout and eat smart to see results. It’s true abs are made In the kitchen.

Myth #2 Don’t Eat After 8 p.m.

Truth Bomb: You burn up the food you eat earlier in the day, while late-night calories sit in your system and turn into fat. Calories can’t tell time. “Your body digests and uses calories the same way morning, noon, and night they may sit around a little longer if you eat, then lie on the couch and watch TV, but when you move around the next day, your body will dip into its stores. That said, there are other solid reasons to avoid late-night snacking, not least of which is that snacks you grab when you’re tired tend to be unhealthy ones.

My Advice: If you want to unwind after work and relax for the night with a chocolate bar or cookies try and cut out the snacks. If for some reason you want or need that late night snack then try to swap out the unhealthy junk for a “healthier” choice. You can have a piece of fruit, a bowl of cereal or popcorn. Also If you tend to consume most of your calories at night before bed that could be because you are undereating during the day. Try and not go any longer than 4 or 5 hours without a meal or at least a snack that way you won’t overeat at night and you’ll stay on track to achieve your fitness and health goals.

Myth #3 You Burn More Fat If You Workout Fasted

 

Truth Bomb: Without the proper fuel you won’t be able to workout for as long or hard as you need to If you want to see a difference in your body. What’s worse, fasted workouts can cause low blood sugar and lightheadedness, which can be dangerous when you’re breaking a sweat. Plus, when you’re running on fumes, you’re going to be ravenous after your workout. That means you’ll be more apt to make poor diet decisions…like downing an entire pizza—after you get home. If you are unsure of why that’s a bad Idea? Refer back to “Myth #1”.

My Advice: It’s simple. Working Out fasted Is beneficial. However, I recommend If you are new to “diet” try and eat 30 minutes after your workout. That way you are fueling your muscles (You’ll be less sore) and you won’t overeat at night.

Myth #4 Small Frequent Meals Will Boost Your Metabolism

Truth Bomb: If you keep having small “meals” or “snacks” you’ll fire your metabolism. Food Intake has an unimportant effect on metabolism. Some foods, Including those with caffeine, may slightly and temporarily Increase metabolism, but the effect Is too small to help you lose weight. What most affects your basal metabolic rate (BMR), the rate at which your body burns calories at rest, Is body composition and size. More muscles and bigger bodies generally burn more calories overall.

My Advice: A pound of fat-free tissue burns about 14 calories a day, while a pound of fat burns just two to three calories. And while that difference may not sound like a lot, It will add help over time. Remember, that when you lose pounds, part of that weight Is muscle,  That’s why strength training Is even more Important If you’re on a weight-loss mission. Try lifting weights, or you can maintain your muscles by going to a Pilates, body-sculpting, or power-yoga class two to three times a week.

Myth #5 Calories Are Created Equal

Truth Bomb: If you eat just 300 calories of chicken Is not the same as eating 300 calories of cake. The body uses and stores calories differently depending on the nutrients each food Is comprised of. Corn and beans, for example, contain something called resistant starch, a type of carb that Is really hard to digest. In turn, the body Isn’t able to absorb as many of the calories or as much of the glucose (that Is why you poop out whole corn after you eat It)…A nutrient that’s stored as fat if it’s not burned off. It’s a similar story with lean-protein protein sources like turkey, chicken, and fish. In addition to boosting satiety, protein also has a high thermogenic effect (Is the amount of energy expenditure above the basal metabolic rate due to the cost of processing food for use and storage.)compared to fats and carbs. In turn, your body burns off a fair percentage of the meat’s calories during the digesting process and post-meal calorie burn spikes by as much as 35 percent! Your favorite cookies, cakes, and pies can’t make that same claim. In fact, since the majority of sweet treats’ calories come from sugar, getting too many of your calories from desserts can leave you hungry, fat and…And you guessed It…frustrated.

My Advice: This might come as a shocker. If you want to have your cake and eat It to I recommend the 3-1-2-1 “diet”. It’s designed for people who just can give up their treats. And for long-term, It actually helps people cut back or totally cut out their favorite “junk” treats.

Myth #6 Pasta Will Make You Fat

Truth Bomb: I talked about this In a recent post. Carbohydrates don’t make you fat per se; the extra calories do, whether you eat them In the form of carbs, fats, or protein. Besides, carbohydrates Include vegetables, fruits, and whole grains, which are Important parts of a healthy diet. In short, the problem Isn’t pasta but the sheer volume consumed. “Americans” tend to eat too many carbohydrates, fat, and protein. But Americans tend to overeat carbs the most, You go to a restaurant and you’re served three cups of pasta with lots of sauce. Those three cups of pasta can pack up to 600 calories without the sauce.

My Advice: If you love your pasta that’s fine they Idea Is pasta In moderation. The recommended serving amount of pasta Is two or three ounces of uncooked noodles per person…or half of a one-pound box to serve a family of four. This may not look like a lot the key Is to change your thinking about carbs and pasta. Think of pasta as a side dish. You can add a protein like chicken and add a veggie like broccoli. You’ll feel fuller longer and you are feeding your body a nutritious meal that will help you achieve your nutrition goals without all that extra calories and “junk”.

If you’re Interested In reading all about carbs here Is the link 🙂 Carb Myths

Myth #7 Paleo Equals Weight Loss

Truth Bomb: If you google paleo, Paleo Is one of the most searched “diets”. Is eating all that bacon and meat really good for you? Hate to break It to you but the paleo diet Is to good to be true. Although protein-rich diets help pounds fly off Initially, eating a low-carb, high-protein diet can actually cause weight gain In the long-term, In fact, study findings revealed that those who follow high-protein diets have a 90 percent greater risk of gaining more than 10 percent of their body weight over time than those who don’t go heavy on the meat. To reap the weight-loss benefits of the Paleo diet…without paying for It later…nix the processed “junk” and “oils” as the diet suggests, but keep the protein In check. Men should get no more than 56 grams a day and women should aim for 46 grams. Taking In more than the recommended amount and the excess will likely be stored as health-harming fat.

My Advice: “Diets” are all about experimenting. What works for you may not work for someone else. ALWAYS proceed any new “lifestyle” change with caution and always listen to your body. Your body will tell you If something Is wrong.

 

Myth #8 Being On A “Diet” Will Make You Lose Weight

Truth Bomb: “Diets” are short-term. Let’s say you want to lose weight for your best friends wedding or your high school reunion. You are set out to lose X amount of weight In a short period of time. You basically are looking to do a “quick fix”. Instead of changing the way you eat you google “how to lose 10 pounds In 10 days”. Find a way of eating that works for you so you set yourself up for long-term success. make sure you’re eating the right amount of calories for weight loss. Then, when you’ve taken off some weight, don’t go back to eating as much as you did before you cut calories. To maintain a lighter weight, you have to eat a little less than you did to maintain your heavier weight. “Diet” alone won’t work as well as “diet” plus exercise… A  little bit of exercise, or maybe a lot.  It depends on you and the amount of work you are willing to do to achieve your goals.

My Advice: I don’t like the word “diet” just like I mentioned “diet” means short-term. I like to tell people to think long-term. Long-term health and fitness goals will set you up for a lifetime of health success. I refer to “Diets” not just short-term but also “crash diets”. If you want to eat that cake, pasta, or bread. Go ahead but the key Is moderation. Find the right “diet” and exercise program that works best for you and your body and you’ll see results you want In due time.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3

  Where you can follow me

Check me out on Medium:

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Carb Myths

Carbohydrates Are Not The Enemy

First carbs ( carbohydrates) ARE NOT the enemy. You can have your carbs and eat It to. With all the low carb “diets” to choose from It might seem Impossible. These days, carbs are frequently demonized by popular media and diet culture. People often proclaim the “benefits” of low-carb diets with an almost religious zeal. Many Individuals have developed a sense of anxiety and guilt surrounding foods containing carbs.

First things first, though, I have to get a couple of things straight. Cereal, bread, and pasta are not the only carbs you can find In the grocery store. Carbs are more all-encompassing than you may think, and many more foods fall under the carb umbrella than many realize. Carbs can be divided into three groups: sugar, starches, and fiber. Natural sugar, like the kind, found In fruits and vegetables, represents the simplest form of carbohydrates, and It may be obtained In three forms: lactose, fructose, and sucrose. Starches are those sugar units bonded together, and naturally occurring starch can be found In rice, beans, peas, and other grains. Fiber Is also made of bonded sugar, and fiber occurs In vegetables, whole grains, peas and dry beans, bran, soya beans, and more.

Do you still think you’ve completely sworn off carbs? It’s not all about saying no to pizza and bagels. If you really are on a no-carb diet, then you’re saying no to a whole lot more, and if you think you’ve failed, have no fear! As It turns out, carbs are friends, not foes, and I’m going to explain why.

Carb Myth #1 (Carbs Make You Gain Weight)

When you cut back on carbs, you could lose weight because you’ve cut out a large number of calories from your diet. And while It Is true that you’ll notice a couple of pounds drop right off when you go low-carb, that’s really just water weight. In the longer-term, low-carb diets may not be the answer to real weight loss. Low-carb and no-carb diets have not been shown to be more effective at weight loss than a balanced diet.

The real problem with carbs Is that we often don’t know what a portion should look like, so we eat way too much. Most of us should aim for 130 to 150 grams of carbs per day—with a slice of bread, for example, serving somewhere in the ballpark of 15 to 28 grams. One typical meal can easily provide half of your daily carb allowance. A large blended coffee drink, for example, could add up to 94 grams of carbs, says Sheth. Instead, spread carbs throughout the day to have a steady source of energy. That means having a single portion, or about 30 to 45 grams of carbs, per meal: two slices of whole grain bread, one cup of cooked grains or starchy veggies, or one cup of fruit.

Another common pitfall is not balancing carbs with other foods that help you stay satisfied. We know that carbs have an Immediate effect on our blood sugar, adding other foods Into the mix keeps blood sugar stable. So look at what’s missing from your plate: It should be about half non-starchy veggies (like cauliflower, broccoli, carrots, peppers, mushrooms, spinach); one-quarter protein (meat, fish, poultry, soy); and one-quarter starchy carbs. If you’re not pairing carbs with fat or protein, you won’t feel full.

Carb Myth #2 Carbs Make You Happy (Really, They Do)

Really, they do. If you haven’t noticed carbs can and do make people happy. Have you ever wonder why your friend who Is on a low-carb diet might not be happy or cheery. Here Is the reason why. We’ve all heard of the feel-good brain chemical serotonin before, and though there is no food that can directly affect serotonin levels, the results of a study conducted by the Archives of Internal Medicine, highlighted by Eating Well, supports researchers’ suspicions that carbs promote the production of serotonin.

It is believed that the intake of carbohydrate-rich foods can increase the amount of serotonin produced by the brain because carbs can help increase the tryptophan ratio over other amino acids. Tryptophan is an amino acid that is important for serotonin synthesis, so if carbohydrate-rich foods help aid its production, they can help serotonin levels rise.

According to Eating Well, the study by the Archives of Internal Medicine found that people who followed a very low carbohydrate diet for a year experienced more depression, anxiety, and anger than those assigned to a low-fat, high-carb diet that focused on low-fat dairy, whole grains, fruit, and beans. The key Is choosing the right carbs.

Carb Myth #3 (Bread & Pasta) Are Not The Enemy

Believe It or not, bread and pasta are not the enemy. It goes back to It’s the portions and the type of grains you pick that destroy your weight-loss goals. One cup of cooked rice or pasta, for example, has about 45 grams of carbs. “Before you know It, a typical restaurant serving of pasta and garlic bread can get you In the ballpark of 75 or more grams of carbs. If you’re eating out, ask your waiter to Immediately wrap up half of your plate to-go when you order—that way It’s out of sight, out of mind. If pasta or rice Is your main dish, skip the bread basket and bulk up your meal with a side of filling but low-cal salad or veggies. Whenever possible, try and pick a whole-grain option, which has more fiber so you feel fuller for longer. At the store, choose bread with at least three grams (and Ideally five) of fiber per slice.

Carb Myth #4 Carbs Give You Energy

I said It before and I’ll say It again. Carbs are your body’s main source of energy — they fuel your life, especially your physical activity. There’s a reason runners “carbo-load” before their big races, and It’s not only because carbs taste good. It’s because they can tell how the complex carbs affect their performances. Glucose Is the main source of energy required for your daily activity comes from, and you get your glucose from the starches and sugars you eat. Starches and sugar fall under the carbohydrate umbrella, and It Is these kinds of carbs that get broken down Into simple sugar with the help of Insulin during digestion.

Our body breaks them down and turns them Into sugar, or glucose, and then uses that, not only for Immediate energy that Is free flowing In our blood (hence why It elevates our blood sugar levels), but also for future use, where It’s stored In our muscles and liver (that’s where the Idea of carbo-loading before a race comes Into play).

The reason that carbs get such a bad rap Is that the extra sugar available from the glucose formation gets stored In muscles, the liver, or other parts of your body, later getting converted Into fat If the body doesn’t need It for energy. However, that’s on you, not the carbs. If you keep moving and require your body to use up that energy, the sugar from carbohydrates won’t get stored as fat. Case In point: Carbs don’t make you fat. How much you eat and how little you move makes you fat.

Carb Myth #5 All Carbs Are Created Equal

Get the right kind of carbs by cutting out as many processed and baked goods, sugary drinks, sweets, and added sugars (found In tons of packaged foods) as possible from your diet, since they’re all packed with empty calories. Instead, choose whole grains (whole-wheat bread, brown rice, ancient grains like quinoa and bulgur), starchy veggies (potatoes, sweet potatoes, squash, corn, and lentils), and fresh fruit. These have more fiber, which keeps your blood sugar from spiking and dropping—a side effect that will have you reaching for your next bite In no time flat.

Carb Myth #6 Carbs Help You Maintain Weight

Many consumers blame any and all weight gain on carbs, but carbs have been proven to help dieters maintain their weight as long as people are picking the right carbs to eat and are eating them In moderation. The great thing about carbs Is that they fill you up and keep you satiated, keeping you from reaching your hand Into the cookie jar late at night. Diets rich In carbohydrates can be helpful In reducing weight and controlling muscle tone because many carb-filled foods are even more filling than protein or fat, and that makes them powerful appetite suppressants.

That’s the problem with low-carb diets: Consumers on these types of regimes have a hard time feeling satiated (Fuller), and therefore their hunger signals cause them to give up or binge eat sooner rather than later. Maintaining a regimen In which carbs make up to 64% of your total daily caloric Intake or 361 grams, Is a better Idea because It helps you stay satiated and stay focused on your weight maintenance or weight loss goals.

Most low-carb diets limit people to fewer than 30% of total calories from carbs. That number, compared to the goal 64% that researchers recommend, Is a big Indicator of why so many people on low-carb fad diets end up crashing and burning. The key to maintaining a carb-rich diet and maintaining your weight Is focusing on the right carbs to eat.

Thank You!

I do hope you stick around as I put out different types of content  I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3

  Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

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Sugar vs. Sugar

Let’s be honest before anyone knew about being healthy and what being healthy means the first thing we learned was that “sugar Is bad for you”.Wether It’s your next door neighbor telling you It will make you fat or your grandma telling you that It will rot your teeth. Sugar and how It’s “bad” for us It one of our most taught lessons. Most of us don’t have emergency preparedness kits for when disaster strikes (or even a flashlight sometimes), but there’s certainly an emergency stash of chocolate somewhere In the house. Because you never know when a sugar emergency will strike, right?

Sugar has been linked to dental corrosion, diabetes, and even cancer. But Ironically our body relies on sugar. Carbohydrates supply the much-needed energy for vital body functions. Are there different types of gas? Are there different types of food? Then there are different types of sugar. Today I will talk about Sugar vs. Sugar.

What Is Sugar?

Well, the term “sugar” refers to a crystalline substance that is made In a manufacturing facility and packaged for sale In a grocery store.  Sugar Is often bleached white or sold as a brown crystalline substance. Technically speaking, the term “sugar” has only one true meaning.  Sugar = sucrose. 

Sucrose

Sucrose Is a molecule composed of 2 monosaccharides called glucose and fructose.  When joined together, glucose and fructose form sucrose, what we call “table sugar.”  

Glucose/Carbohydrate

Glucose Is also known as “simple” sugar. Glucose can be found In all foods that contain some type of carbohydrate. Glucose can be found In mushrooms, tomatoes, onions, etc. Glucose Is vital to life and Is In every single living molecule. It Is also produced by your body and easily broken down by every cell in your body.

Carbohydrate: What Is a carbohydrate you may ask?  Carbohydrates are long chains of monosaccharide molecules that can be hundreds to thousands of monosaccharide units In length.  As opposed to sucrose, which Is only 2 monosaccharides long, long chain carbohydrates take longer to digest than sucrose. As far as carbohydrates are concerned, the longer the chain, the more nutritious It becomes.  If carbohydrates were a necklace, each bead In the necklace would have the identity of a monosaccharide molecule.  Some are glucose, some are fructose, some are xylose, some are galactose, some are ribose etc.

Fructose

Fructose Is considered a “simple” sugar or better known as fruit sugar.  because of Its main source Is fruits (and also honey). Fructose Is a bit harder to break down, as only your liver breaks down significant portions of It.

Refined Sugar Or Processed Sugar

Processed Sugar: Processed sugars are natural sugars that are modified, combined and processed by us to make something with regular flavor and texture, such as white sugar.

Sucrose – combines (half) glucose and (half) fructose to become a “complex” sugar. Typically It’s extracted from sugar-beet plans or sugar cane to make your typical “table sugar”.

Other Types  High fructose corn syrup, agave syrup, molasses etc.

Difference:   The main difference between natural and processed sugars Is how each one delivers glucose and fructose. For example, fruits are not just fructose In different shapes. They also contain a pile of nutrients, vitamins, antioxidants, and fiber. Whereas your typical table sugar doesn’t. Having this full package allows to your body to slow down the absorption of fructose. It’s also much harder to overdose on fructose In 10 apples, compared to drinking 10 apples worth of fruit juice as you’ll feel fuller with the former. When you pour too much gas In your car, It spills over and out of the gas tank. When your body gets overloaded with fruit sugar, the liver can’t use It all and It gets stored as fat. Over time, this can have serious implications for your health.

Does Fruit Contain Sugar?

People simply avoid eating any type of fruit because fruit contains sugar and carbs. The misinterpretation of their nutritional value. Fruits contain some simple sugars like fructose and glucose, however, they also contain longer chain carbohydrates that take longer to digest and absorb.  These carbohydrates come pre-packaged with 5 essential nutrients that are absolutely required for optimal digestion, absorption, and transport. These 5 nutrients are often reduced or eliminated In FAKE carbohydrates like bread, pasta, cereal, and artificial sweeteners, resulting In abnormal metabolism and blood sugar spikes. One reason why fruits are fantastic health-promoters Is due to the presence of a host of beneficial plant compounds that aid In the digestive process.  Unlike refined “sugars,” the carbohydrates in fruit are accompanied by these co-passengers, that confer a host of beneficial effects, Including: (Vitamins~ Minerals ~Fiber~ Water~ Antioxidants)

Why do these vitamins and minerals aid In nutrient metabolism?  The vitamins and minerals assist In thousands of cellular chemical reactions, fiber Is food for your large Intestine and helps slow the rate of carbohydrate absorption, and antioxidants protect against oxidative damage and premature aging In every tissue, Including your muscle, liver, heart, and brain.

Incorrect Statement

Fruit contains sugar. 

Correct Statement

Fruits contain some sugar but also longer-chain carbohydrates which Is good for overall health.

Incorrect Statement #2

In the late 80’s fruit was considered a great food option to achieve optimal health. Do you remember The Atkins Diet revolution? The Atkins Diet took the world by storm and everyone was avoiding carbohydrates like It was the plague under the assumption that “excess carbs turn Into fat.”  It turns out that Atkins was only partially right, In that excess carbs do turn into fat…In most mammals but NOT In humans. The process of converting carbohydrates Into fat is referred to as de novo lipogenesis (DNL).

Correct Statement #2

As for glucose, your body loves It and digests It with ease. However, unlike fructose, glucose affects your blood sugar levels. Too much glucose and your body send out a distress signal and your pancreas may overproduce insulin and actually cause low sugar levels. This Is why after eating a lot of candy or sugar, you typically crash. Having too little glucose Is not good either, as you are depriving the natural processes within your body of the energy It needs.

Processed sugars combine these two and typically leave your body overwhelmed as most people fail to maintain the recommended levels. Just how much sugar do we eat? In 1822, the average American consumed 45 grams of sugar every five days. Today, that’s equal to one can of soda. And today, Americans consume 765 grams of sugar every five days. Why Is that? Sugar Is In almost every single processed food. The recommended amount Is 36.5 grams a day for men and 25 grams a day for women.

Final Thoughts

Just like anything that Is bad for you It Is okay to consume In moderation maybe once every other week or so. If you need more cheat days with your beloved sweets than maybe consider doing the 3-1-2-1 Diet. So while we’d like to say “natural sugars” are better than “processed sugars”, It’s not that simple. Fructose can be just as harmful by Itself as It Is when It’s combined Into sucrose. What matters is intake, how much your body actually uses It and In what form It’s delivered. It’s fair to say that too much of fructose, glucose or sucrose will result in health Issues. It’s best to avoid added sugars and forms of sugars like high fructose corn syrup and agave syrup. They deliver vast amounts of fructose and glucose at once and don’t specify what ratio of glucose to fructose they use. To get the fuel that your body needs It’s best to get the purest and most simple form of carbohydrates and get It from fruits and vegetables. Not only It will prevent you overdosing on sugar but It will also deliver some other much-needed nutrients.

Thank You!

I do hope you stick around as I put out different types of content  I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3

  Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂