An easy healthy breakfast never tasted so good!

Make these 3 easy recipes on Sunday for your week and Fahgetaboutit!

Judgement free zone…….If only.

I see this at my gym, it sits directly to the left of my favorite treadmill.

As I skim past these words I barely notice them. I do my best to ignore those around me but I find myself scanning the room.

Then it hits me! I don’t think those words mean the same thing for everyone. The intent is for gym goers to feel safe and comfortable and free to work out in a “judgement free” zone. The judgement of others.

For me it’s simply not that easy because……..the judgement, it comes from within. I never look to judge others I reserve this particularly cruel behavior for myself.

I scan the room to look for reasons to beat up on and talk down to myself. Reasons why I am not good enough, why I am hear yet AGAIN at this weight, I am a failure.

I am slowly learning to control this behavior. I have conditioned myself to stare at the bottom right hand corner of the TV in front of my treadmill. I blast my music and focus only on that corner while I walk/jog. When I catch movement out of my peripheral vision , I always do. I double down on that focus by adding a simple chant that I repeat over and over in my head…..”This is MY journey” it matches my cadence while I walk or run. When that is not enough I add, “Nothing else matters.”

It seems to be working but I find this behavior just carries over to other areas of my life.

I have been hurt many times throughout my life in ways that resulted in my feeling as though I was at fault. This internal judgement is a crafty foe. If I was just smarter, prettier/more handsome, more successful, a better son/daughter, more physically appealing. I would not have been passed up for that job, would have more friends, a better relationship with my parents, my Spouse would desire me.

It all hurts just the same, like a knife ripping out my heart leaving me feeling helpless and alone.

While the hurt from this is very real. If you are not careful to guard your heart you will always find what you are looking for. That judgement often creates a twisted view of reality.

Strength comes from within and it starts in the mind. Start by tackling on thing at a time. Arm yourself with your own positive self talk or chant to drown out the negative.

Sharing is not always easy but sometimes the smallest step in the right direction can make the biggest impact in your life or someone else.

What are your personal battles where this self judgement takes control?

What have you found works for you?

Watch out for these sneaky foods that are high in sugar!

One thing most people don’t realize is that we consume tons of sugar every single day! It’s not just sweets and desserts where this little beast is hiding, it’s in your yogurt, veggies, cereals and more!

Even when you think you are eating healthy you can still be consuming two or three times the recommended amount of sugar because it is added to almost every food we eat!

Just how much sugar is hiding in your food?

Lets take a look at what is hiding from you! Below we will take a look at some foods to beware of if you want to eat less sugar. If you take a close look at a nutrition label you will see sugar is measured in grams. That can be kind of hard to picture but 4 grams of sugar is equal to one teaspoon. The other thing to be sure to pay close attention to is the number of servings on the label. All nutrition info listed is for ONE serving. IF there are 4 servings in the container you must multiple the grams of sugar by 4 to see exactly how much sugar is actually in the package.

A good example would be a can of soda. We will us a typical 20oz bottle of soda you grab at a gas station. One bottle has 65 grams of sugar, or 16.25 teaspoons of sugar!

Of course, you already knew that soda has plenty of sugar in it, which is why we’re going to talking about sneaky foods high in sugar.

How Much is Too Much?

If you only pay attention to the added sugars in the food we eat. According to the AHA, below is the maximum of added sugar you should eat per day:

Women: 25 grams (or 6 teaspoons)

Men: 37.5 grams (or 9 teaspoons)

Taking a look at the foods below you will quickly see why you can easily consume way more sugar than you’re supposed to in a day without ever touching dessert or soda.

15 Sneaky Foods High in Sugar

The nutrition information for these foods can vary by brand, so you will always want to pay close attention.

1. Ketchup

I know I have never used only 1 Tablespoon of catch up more like 5 or 6 BUT ……ONE tablespoon of ketchup contains about 4 grams, or 1 teaspoon, of sugar!

2. BBQ Sauce

Barbecue sauces is also very close with ONE tablespoon of barbecue sauce contains just under 6 grams of sugar. That is 1½ teaspoons.

What a minute go back and read that again……….Do you realize that means that half of your barbecue sauce is just sugar! And who uses just a tablespoon??

3. Salad Dressing

I love salad dressing and that is really high too. Ranch and Italian dressings each contain about 1½ grams of sugar, about a third of a teaspoon. But I can tell you I use easily 1/4 cup or more on my salad. Than is No bueno!

You may not think this is huge but it does all add up. I would never have thought to check my salad dressing for added sugar. I am eating healthy it is salad after all!

4. Pasta Sauce

Pasta sauce is another big surprise. A 1/2 cup of sauce has around 6 1/2 grams of sugar. Once again that is 1 1/2 teaspons

A half cup serving of store bought pasta sauce has about 6½ grams of sugar, or over 1½ teaspoons. YOu would never think that this meal would be full of sugar but it is!!

So lets take a quick recap shall we…… our maximum added sugars per day are as follows.

Women: 25 grams (or 6 teaspoons)

Men: 37.5 grams (or 9 teaspoons)

SO if we have a BBQ Chicken and fries for dinner with 2 tablespoons BBQ sauce (12 grams of sugar) plus 4 tablespoons of Ketchup (16 grams of sugar) a woman has surpassed her added sugar for the entire day in one meal with a whopping 28 grams of sugar and a man has less than 10 grams left for the day.

Women: 25 grams (or 6 teaspoons)

Men: 37.5 grams (or 9 teaspoons)

5. Yogurt

Breakfast is supposed to be the healthiest meal of the day right! With Yogurt chock full of vitamins and so good for you. BUT……

A serving of strawberry Yoplait yogurt has 19 grams of sugar — almost 5 teaspoons!! Just about any flavored yogurt out there has a huge amount of sugar. Don’t be fooled by the sugar free versions either because artificial sweeteners are STILL SWEETENERS! Which by the way is being proven to be quite harmful to our systems.

TIP: For a great healthy low sugar option go for the plain varieties and add fresh fruit! Keep it whole or blend it together for store bought yogurt blend. The fresh fruit of course does have sugar but it is all natural not ADDED sugars and that makes a difference.

6. Raisin Bran Cereal

I don’t believe I have ever eaten just one cup of cereal BUT just one cup has 17 grams of sugar, which is just over 4 teaspoons. And you can’t forget the sugar that is in the milk…….AND we thought this was a low sugar option!

7. Honey Bunches of Oats Cereal

Coming in at 8 grams its not quite as bad as with 2 teaspoons. Though that is still a lot for breakfast.

8. Granola Bars

Granola bars and protein bars are marketed as healthy options. BUT they can have a TON of sugar in them. You really have to watch those labels.

Some Kind and PowerBar brand products have 10 to 20 grams of added sugar, which is 2½ to 5 teaspoons worth. Would you go to the cupboard and chow down on 5 teaspoons of sugar? Most likely not, but its added to our “healthy” Granola bars??

9. Oatmeal

A maple and brown sugar instant oatmeal packet has 12 grams of sugar, which is 3 teaspoons!

Out and about an need to stop for quick McDonalds breakfast? Don’t go for the Oatmeal! It has a whopping 33 grams of sugar! YIKES!!

10. Jam

One tablespoon of strawberry jam has just under 10 grams of sugar, or about 2½ teaspoons. We all know that jam has sugar but be sure to always take a look and use in moderation. 🙂

11. Almond Milk

Almond milk usually has 7 grams of added sugar in each cup, or a bit less than 2 teaspoons. Flavored milk (like vanilla) has more like 13 grams, or a bit over 3 teaspoons.

You have to look for almond milk that is specifically labeled as unsweetened if you don’t want any added sugar in it. We drink unsweetened Coconut Almond Milk and it tastes so good in cereal too!

12. Tomato Soup

This was one of my favorite soups until I found out that there are 12 grams of sugar in each serving of canned tomato soup, 3 whole teaspoons. YUCK!

13. White Bread

Each slice of white bread has about ½ a teaspoon of sugar in it (2 grams), so if you’re having a whole sandwich, you’re getting an extra teaspoon of sugar along with it.

14. Crackers

Almost all crackers have added sugar. A serving of wheat thins has 5 grams of sugar, more than 1 teaspoon.

15. Canned Tea

Going for a cold canned tea at the Gas Station to avoid the added sugar of soda? Think again! Those can have 14 to 22 grams of sugar in each serving, 3½ to 5½ teaspoons of sugar! The big cans are usually at least 2 servings so you could be drinking 10 teaspoons of sugar along with that ice tea.

Does any of this surprise you? I was certainly surprised when I started learning about added sugars and how it affects our health.

Let us know what you think! Have you found any foods that were high in added sugars that surprised you?? What have you learned to do in place of the high sugar foods?

5 TIPS FOR REPLACING SUGAR WHEN BAKING.

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Sugar is still sugar no matter the form. While these 5 substitutes for refined white and brown sugars are marginally healthier, they should still be consumed in moderation.

1. MAPLE SYRUP
Many people use maple syrup in their baked goods, mostly because of the flavor. Because it’s a liquid sweetener, substituting sugar with maple syrup hardly ever works in recipes as is. You need to play around with the quantities of other liquids bit before you can get something that works. It’s also important to note that maple syrup has a distinct flavor, so depending on the grade you use, the flavor of your baked goods may be affected. Plus, it’s brown, so when substituting white sugar with maple syrup, the finished product may be a bit darker than usual.

2. APPLE SAUCE
Applesauce is one of the first sugar substitutes people use. The sweetness is all natural and it works really in muffins and sweet breads.

3. HONEY
Substituted sugar with honey in almost all recipes is a win. See our conversion chart for we shared for substitution amounts. :-).

4. AGAVE
agave is a good substitute for sugar because, while it still has a fructose content, you need a lot less of it to achieve the same level of sweetness.

Substitution Tip: For the best results, you should replace each cup of sugar with 2/3 cups of agave and reduce other liquid in the recipe by 2-4 tablespoons. And, as with honey, agave browns faster than other sugars, so you should also reduce the cooking temp by 25 degrees.

5. COCONUT SUGAR
Coconut sugar is a new addition to my kitchen. It’s not exactly cheap It’s a straight 1:1 substitution with regular sugar. Of course, it’s more coarse than white sugar so it’s more easily substituted for the brown sugar in a recipe, but replacing white sugar with coconut sugar isn’t impossible. You just need to be prepared for a less smooth texture in the finished product.

3 Things that sabotage your happiness.

  1. Trying to be or waiting for perfect:

No one is perfect,
it is an impossible, idealistic standard.

Every time you hold yourself back because something isn’t “perfect yet”, you’re denying yourself joy, your voice.

How to Stop? Ladies wear the dress! Guys rock that muscle shirt! Buy the shoes! Love yourself and embrace the opportunity you have to be imperfect! Just do the damn thing!

  1. Refusing help:

Our society is hyper-focused on achievement and solo-success. Being able to “do it all” all by yourself can feel like a badge of honor.

We do much better when we’re in a community. Whether that community is family, friends, or a combination. Playing to your strengths and bringing in help for where there are challenges doesn’t make you weak. It makes you smart.

How to Stop? Next time someone offers you help, let them! . Let go of micro-managing, worrying about them “getting it right”.

  1. Aiming for instant gratification:

Instant gratification means you get your desire or need met instantaneously. But, it also goes away just as quickly.

If you want something to last, then you need to have the patience to get there. instant gratification tends to last a minute before you’re seeking for something more.

It’s a band-aid that often requires you compromise some part of yourself. Maybe the quality of your work suffers or you settle for a fraction of your true needs or desire. And, that’s just not worth it.

How to Stop? Focus on cultivating patience and gratitude in your life. This may not be where you want to end up, but this present moment is going to help you get there. Don’t rush what you want to last a lifetime. Commit to the long game and surround your self with others that support you!

Sweet Potatoes…..who knew?!

Happy February Everyone!
February is recognized as AMERICAN HEART MONTH. Are you taking steps to protect your heart?
Enjoy this month’s video which includes heart-healthy tips and highlights for SWEET POTATOES and some delicious ways to incorporate this heart-healthy superfood into your diet.

Blend Turmeric + Ginger with Coconut Milk. Drink Before Bed to Flush Toxins While You Sleep

You may have heard about golden milk before.

But do you know what it consists of, or aware of its many health benefits?

It’s a mixture of beneficial herbs with coconut milk, warmed to form a beverage that can be consumed throughout the day, but most commonly, in the morning and in the evening.

Traditionally, it has been made as a milk, and then heated, but you can also use it when preparing pastes, teas, smoothies, and numerous different meals.

It is actually called Haldi ka doodh, which translates to turmeric milk, it is thought that its origins are in the Indian cuisine, as a valuable part of Ayurveda.

It has been used for detoxification, in the case of inflammation, high blood sugar, and various other health benefits.

It is a mixture of coconut oil, turmeric, ginger root, black pepper, and coconut milk. You can also add some honey to enrich the taste. The most benefit is due to turmeric, but the other ingredients offer various health advantages as well.

Turmeric is one of the most beneficial spices you can use. It has been used for centuries in the case of liver diseases, muscle and joint pain, arthritis, respiratory illnesses, gastrointestinal problems, skin disorders, and to strengthen the immune system and boost the overall health.

It has powerful Anti-inflammatory and anti-microbial properties and useful in the case of chronic and autoimmune diseases.

It neutralizes free radicals and thus cleanses the liver, stabilizes blood sugar, treats depression, and cancer, treats food allergies and intolerances

Ginger has potent anti-inflammatory properties, and effectively relieves nausea, cold symptoms, helps digestion, alleviates the pain in the muscles, menstrual pain, and regulates blood sugar.

Black pepper prevents anemia, helps digestion, fights free radicals, and soothes cold symptoms. Moreover, it also supports the absorption of turmeric.

Coconut oil has many health benefits as well, as it boosts the immune system, aids digestion, prevents kidney and liver diseases, promotes heart health, balances the body weight, and it enhances the skin and the overall beauty.

Coconut milk is high in electrolytes, vitamin B, magnesium, and fatty acids, and it stabilizes blood sugar, promotes joint health, and helps the process of blood loss.

Honey has powerful antibacterial properties, treats allergies, relieves colds and flu, relaxes the body, helps in the case of sleep deprivation, and has numerous other amazing health benefits.

Golden Milk Recipe:

  • 1 teaspoon turmeric
  • A small piece of fresh ginger root, peeled and minced
  • 1 tablespoon coconut oil
  • 2 cups of coconut milk
  • Pinch of black pepper
  • 1 teaspoon honey(optional)
  • 1/2 teaspoon of cinnamon (for aroma and taste, optional)

The method of preparation is extremely easy, as you just need to blend the ingredients, and heat them in a pan for 5 minutes, but it should not boil.

Note that you can substitute coconut milk with any other type of milk, but dairy is not advisable, as it often leads to food intolerances and may lead to various symptoms, like acne, irritable bowel syndrome, allergic reaction to dairy, hives, eczema, or breathing problems.

You should drink the golden milk either on an empty stomach in the morning, or before going to sleep, and you will effectively detox your body, prevent inflammation, accelerate healing, and promote overall health!

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