The BeYou Blog

Eat Better, Move Better, Feel Better

12 Ways to Increase Your Fibre Intake

Current trends are pushing us in the direction of counting macro nutrients for a balanced and healthy diet. But what about the fibre intake? Is everyone aware of how much fibre one should really eat daily?

Some fibres act as prebiotic, meaning they promote healthy gut bacteria. Eating enough fibre has the benefits of reducing the risk of constipation and help with weight loss and maintenance. Studies also shows it may lower cholesterol levels, as well as your risk of diabetes and heart disease. Yet most people aren’t aware of what amount of fibre intake they actually need on a daily basis.
The Institute of Medicine recommends 38 grams per day for men and 25 grams for women.

We’ve listed the facts and the tips on how to make sure you include enough fibre in your diet.

1. Eat Whole-Food Carbs

Examples of whole-foods include fruits, starchy vegetables, legumes and whole grains. All of these naturally contain fibre. These carbs helps you feel fuller longer because of its high content of fibre.

Most carbs break down into sugar while fibre stays intact as it passes through your digestive system. This also helps regulate your blood sugar levels, since it slows the time it takes digestible carbs to be absorbed into your bloodstream.

2. Eat your Veggies First

Most of us know eating lots of vegetables is good for you, one benefit it has is that they lower your risk of several chronic diseases.

Why should you eat your veggies first? The answer is easy – it’s a good strategy for eating more of them. Simple as that.

A study showed women eating their salad before a meal ate 23% more vegetables than those served salad together with the meal.

3. Choose Whole Grains over Refined Grains

Whole grains are minimally processed, leaving the whole grain intact. Refined grains have been stripped of their vitamin-containing germ and fibre-rich hull.

In addition to oatmeal or brown rice, try

  • Amaranth
  • Barley
  • Buckwheat
  • Bulgur wheat
  • Farro
  • Freekeh
  • Millet
  • Quinoa
  • Wheat berries

4. Include Chia Seeds in your diet

Chia seeds are nutritional superfoods. They provide omega-3 fatty acids, protein, vitamins and minerals, as well as 11 grams of fibre per ounce.

These tiny seeds gel in water and are 95% insoluble fibre, meaning they help keep your digestive tract moving. Eating chia seeds is also linked to a lower risk of diabetes.

Other seeds, such as flax, sesame and hemp, have smilier nutrition profiles and are also smart choices.

5. Eat Whole Fruits and Vegetables

Instead of only drinking their juices! Indeed, juice can have high amounts of micronutrients, but once being stripped of the pulp it’s left with a concentration of carbs only, specifically in the form of sugar.

While vegetable juices have less sugar than fruit juices, they have far less fibre than what you get from eating whole vegetables for just the same reason as previously mentioned.

6. Eat Avocados

This creamy, amazingly yummy fruit is full of healthy properties. It’s not only rich in healthy monounsaturated fatty acids, it’s also packed with fibre.

In fact, a normal sized avocado contains five grams of fibre. These fruits have been linked to improve heart health and overall improvement in diet quality and nutrient intake.

7. Bake with High-Fibre Flours

In most baking recipes flour can be found as one of the ingredients. Instead of choosing a white flour, choose a flour which will add extra nutrition to your baking.

White flour can easily be replace with whole-wheat pastry flour, coconut flour or oatmeal flour.

Several non-wheat flours have three grams of fibre per ounce – the same as whole wheat flour. These include almond, hazelnut, chickpea, buckwheat, and barley flours.

8. Eat more Berries

Berries with seeds are amongst the most fibre-rich fruits. To receive the most fibre, choose raspberries or blackberries which both contains 8 grams per cup. Other berries are strawberries (3 grams) and blueberries (4 grams).

Berries also tend to have less sugar than other fruits. Add them to your bowl of cereals in the morning, in your salad for lunch, or with greek yoghurt for a healthy afternoon snack. Frozen and fresh berries are equally healthy!

9. Leave the Peel and Skin

When the peel or the skin is removed from your apples, potatoes, and cucumbers you often remove half of the fibres. For example, one small apple has 4 grams of fibre but if you peeled the apple it only has 2 grams.

So next time you are using any of these to eat or cook, leave the peel!

10. Start Reading the Labels

As previously mentioned, the best way to get fibre is through whole plant foods. However, if you are going to eat processed foods, you may as well choose products that are rich in fibre.

Yogurt, granola bars, cereals and soups, are some examples of foods with functional fibres added to them. These fibres are extracted from natural sources and then added to foods as supplement. Common names of these are Inulin and Polydextrose.

But the best tip out there, is to start reading the nutrition label to see how many grams of fibre there is in a serving. A good measurement to go by is 2.5 grams per serving or more is considered a good amount, and 5 grams or more is excellent.

11. Include Legumes

Examples of legumes are beans, dried peas and lentils. They are rich in fibre, protein, carbs, vitamins and minerals. In fact, a cup of cooked beans can deliver up to 75% of your daily fibre need.

Replacing meat with legumes in a few meals per week has been linked to increased life span and decreased risk of several chronic diseases.

These are some examples on how to increase legume consumption:

  • Use hummus and other bean dips.
  • Add mashed or whole beans to ground beef dishes.
  • Top salads with cooked beans or lentils.

12. Eat High-Fibre Foods at Every Meal

Best way to make sure you get enough fibre throughout the day is to try and include a little bit in every meal.
Here is one example of how:

  • Breakfast: Choose a high-fiber cereal or oatmeal and add berries and seeds.
  • Snack: Pair raw vegetables with bean dip or raw fruit with nut butter.
  • Lunch: Have a salad. If you make a sandwich, choose 100% whole-grain bread.
  • Dinner: Add beans and other vegetables to casseroles and stews. Try a variety of cooked whole grains.

 

Source: www.healthline.com

 

12 Ways to Increase Your Fibre Intake

Current trends are pushing us in the direction of counting macro nutrients for a balanced and healthy diet. But what about the fibre intake? Is everyone aware of how much fibre one should really eat daily?

Some fibres act as prebiotic, meaning they promote healthy gut bacteria. Eating enough fibre has the benefits of reducing the risk of constipation and help with weight loss and maintenance. Studies also shows it may lower cholesterol levels, as well as your risk of diabetes and heart disease. Yet most people aren’t aware of what amount of fibre intake they actually need on a daily basis.
The Institute of Medicine recommends 38 grams per day for men and 25 grams for women.

We’ve listed the facts and the tips on how to make sure you include enough fibre in your diet.

1. Eat Whole-Food Carbs

Examples of whole-foods include fruits, starchy vegetables, legumes and whole grains. All of these naturally contain fibre. These carbs helps you feel fuller longer because of its high content of fibre.

Most carbs break down into sugar while fibre stays intact as it passes through your digestive system. This also helps regulate your blood sugar levels, since it slows the time it takes digestible carbs to be absorbed into your bloodstream.

2. Eat your Veggies First

Most of us know eating lots of vegetables is good for you, one benefit it has is that they lower your risk of several chronic diseases.

Why should you eat your veggies first? The answer is easy – it’s a good strategy for eating more of them. Simple as that.

A study showed women eating their salad before a meal ate 23% more vegetables than those served salad together with the meal.

3. Choose Whole Grains over Refined Grains

Whole grains are minimally processed, leaving the whole grain intact. Refined grains have been stripped of their vitamin-containing germ and fibre-rich hull.

In addition to oatmeal or brown rice, try

  • Amaranth
  • Barley
  • Buckwheat
  • Bulgur wheat
  • Farro
  • Freekeh
  • Millet
  • Quinoa
  • Wheat berries

4. Include Chia Seeds in your diet

Chia seeds are nutritional superfoods. They provide omega-3 fatty acids, protein, vitamins and minerals, as well as 11 grams of fibre per ounce.

These tiny seeds gel in water and are 95% insoluble fibre, meaning they help keep your digestive tract moving. Eating chia seeds is also linked to a lower risk of diabetes.

Other seeds, such as flax, sesame and hemp, have smilier nutrition profiles and are also smart choices.

5. Eat Whole Fruits and Vegetables

Instead of only drinking their juices! Indeed, juice can have high amounts of micronutrients, but once being stripped of the pulp it’s left with a concentration of carbs only, specifically in the form of sugar.

While vegetable juices have less sugar than fruit juices, they have far less fibre than what you get from eating whole vegetables for just the same reason as previously mentioned.

6. Eat Avocados

This creamy, amazingly yummy fruit is full of healthy properties. It’s not only rich in healthy monounsaturated fatty acids, it’s also packed with fibre.

In fact, a normal sized avocado contains five grams of fibre. These fruits have been linked to improve heart health and overall improvement in diet quality and nutrient intake.

7. Bake with High-Fibre Flours

In most baking recipes flour can be found as one of the ingredients. Instead of choosing a white flour, choose a flour which will add extra nutrition to your baking.

White flour can easily be replace with whole-wheat pastry flour, coconut flour or oatmeal flour.

Several non-wheat flours have three grams of fibre per ounce – the same as whole wheat flour. These include almond, hazelnut, chickpea, buckwheat, and barley flours.

8. Eat more Berries

Berries with seeds are amongst the most fibre-rich fruits. To receive the most fibre, choose raspberries or blackberries which both contains 8 grams per cup. Other berries are strawberries (3 grams) and blueberries (4 grams).

Berries also tend to have less sugar than other fruits. Add them to your bowl of cereals in the morning, in your salad for lunch, or with greek yoghurt for a healthy afternoon snack. Frozen and fresh berries are equally healthy!

9. Leave the Peel and Skin

When the peel or the skin is removed from your apples, potatoes, and cucumbers you often remove half of the fibres. For example, one small apple has 4 grams of fibre but if you peeled the apple it only has 2 grams.

So next time you are using any of these to eat or cook, leave the peel!

10. Start Reading the Labels

As previously mentioned, the best way to get fibre is through whole plant foods. However, if you are going to eat processed foods, you may as well choose products that are rich in fibre.

Yogurt, granola bars, cereals and soups, are some examples of foods with functional fibres added to them. These fibres are extracted from natural sources and then added to foods as supplement. Common names of these are Inulin and Polydextrose.

But the best tip out there, is to start reading the nutrition label to see how many grams of fibre there is in a serving. A good measurement to go by is 2.5 grams per serving or more is considered a good amount, and 5 grams or more is excellent.

11. Include Legumes

Examples of legumes are beans, dried peas and lentils. They are rich in fibre, protein, carbs, vitamins and minerals. In fact, a cup of cooked beans can deliver up to 75% of your daily fibre need.

Replacing meat with legumes in a few meals per week has been linked to increased life span and decreased risk of several chronic diseases.

These are some examples on how to increase legume consumption:

  • Use hummus and other bean dips.
  • Add mashed or whole beans to ground beef dishes.
  • Top salads with cooked beans or lentils.

12. Eat High-Fibre Foods at Every Meal

Best way to make sure you get enough fibre throughout the day is to try and include a little bit in every meal.
Here is one example of how:

  • Breakfast: Choose a high-fiber cereal or oatmeal and add berries and seeds.
  • Snack: Pair raw vegetables with bean dip or raw fruit with nut butter.
  • Lunch: Have a salad. If you make a sandwich, choose 100% whole-grain bread.
  • Dinner: Add beans and other vegetables to casseroles and stews. Try a variety of cooked whole grains.

 

Source: www.healthline.com

 

Apple cider vinegar detox: Benefits and side effects

Most of us know apple cider vinegar from cooking, good for salad dressings for example. On recent days, people have started using this product in a number of other, more medicinal ways.
The use of apple cider vinegar as a mean of detoxification, diet, or other benefits dates back thousands of years. Some even claim the father of medicine, Hippocrates, promoted its health qualities as far back as 400 B.C.
It is said the raw, unfiltered apple cider vinegar still has ‘the mother’ in it which contains all the good bacterias for the gut, vitamins, minerals, and enzymes. An apple cider vinegar with the mother is normally murky or cloudy.
.

So what are the benefits of doing an apple cider vinegar detox?

It’s a known fact that the body can detox itself, and there isn’t much scientific research to support the argument that a detox diets would remove toxins from the body. However, there are still several benefits of doing a detox which can be both internal and external. The apple cider vinegar detox have shown to have benefits such as:

  • Giving the body a good dose of enzymes
  • Increasing potassium intake
  • Supporting a healthy immune system
  • Helping with weight control
  • Promoting pH balance in the body
  • Aiding with healthy digestion
  • Adding good bacteria for the gut and immune function
  • Helping remove ‘slide toxins’ from the body
  • Soothing skin and helping keep it healthy
  • Healing acne when used externally

 

How does it work?

There is a basic recipe, which follows:

  • 1 to 2 tablespoons of raw, unfiltered apple cider vinegar
  • 8 ounces of purified or distilled water
  • 1 to 2 table spoons sweetener (organic honey, maple syrup, or 4 drops of Stevia)

A detox is something you do for a certain period of time, and this one is no exception. The length can differ from several days to a month or more, some even choose to consume it three times a day: when waking up, at lunch and in the afternoon.

There is no set rule on how long or how often an apple cider vinegar detoxification should or could be done, since there are all natural ingredients there is no harm in repeating the drink.

 

Doing a detox of any kind can give a boost to your whole body, although they are rarely a miracle health cure. Trying an apple cider vinegar detox is likely safe for most people, but keep in mind the best way to ‘detox’ your body may be to do a change in your diet. Stop ingest sugars and processed foods and eat a healthy diet, rich in whole foods like fresh fruits and vegetables, whole grains and lean proteins.

 

Source: https://www.healthline.com

Apple cider vinegar detox: Benefits and side effects

Most of us know apple cider vinegar from cooking, good for salad dressings for example. On recent days, people have started using this product in a number of other, more medicinal ways.
The use of apple cider vinegar as a mean of detoxification, diet, or other benefits dates back thousands of years. Some even claim the father of medicine, Hippocrates, promoted its health qualities as far back as 400 B.C.
It is said the raw, unfiltered apple cider vinegar still has ‘the mother’ in it which contains all the good bacterias for the gut, vitamins, minerals, and enzymes. An apple cider vinegar with the mother is normally murky or cloudy.
.

So what are the benefits of doing an apple cider vinegar detox?

It’s a known fact that the body can detox itself, and there isn’t much scientific research to support the argument that a detox diets would remove toxins from the body. However, there are still several benefits of doing a detox which can be both internal and external. The apple cider vinegar detox have shown to have benefits such as:

  • Giving the body a good dose of enzymes
  • Increasing potassium intake
  • Supporting a healthy immune system
  • Helping with weight control
  • Promoting pH balance in the body
  • Aiding with healthy digestion
  • Adding good bacteria for the gut and immune function
  • Helping remove ‘slide toxins’ from the body
  • Soothing skin and helping keep it healthy
  • Healing acne when used externally

 

How does it work?

There is a basic recipe, which follows:

  • 1 to 2 tablespoons of raw, unfiltered apple cider vinegar
  • 8 ounces of purified or distilled water
  • 1 to 2 table spoons sweetener (organic honey, maple syrup, or 4 drops of Stevia)

A detox is something you do for a certain period of time, and this one is no exception. The length can differ from several days to a month or more, some even choose to consume it three times a day: when waking up, at lunch and in the afternoon.

There is no set rule on how long or how often an apple cider vinegar detoxification should or could be done, since there are all natural ingredients there is no harm in repeating the drink.

 

Doing a detox of any kind can give a boost to your whole body, although they are rarely a miracle health cure. Trying an apple cider vinegar detox is likely safe for most people, but keep in mind the best way to ‘detox’ your body may be to do a change in your diet. Stop ingest sugars and processed foods and eat a healthy diet, rich in whole foods like fresh fruits and vegetables, whole grains and lean proteins.

 

Source: https://www.healthline.com

How to avoid post-meal bloat after eating

Have you ever finished a meal and thought, “Why does my stomach stick out like I’m pregnant?!” Hey, don’t get mad at us, we know that the majority of you are asking questions like this, Google says so. However, please ignore this sentiment if you are indeed pregnant. Anyways, post-meal bloat happens when you eat a large meal regardless whether it’s healthy or not. It’s a sign that your body is working hard to digest.

It’s important to mention that this kind of bloat can also be the way your body reacts to certain foods. Some foods cause bloating (salty snacks like chips, pretzels and popcorn) and water retention, which makes the stomach area appear larger than it actually is.

In order to prevent unwanted bloat, we suggest you avoid the following groups of food when heading out for a day at the beach or when you’re going to be in a situation where you want to look and feel your best:

  • High-sodium foods: Large quantities of sodium prompts your body to hold onto water. This fluid retention can make your muscles look less defined and cause your stomach to appear bigger than it really is. Drink plenty of water to counteract this.
  • Dairy: Some individuals are lactose-intolerant without realizing it. If you are, the lactose (sugar composed of galactose and glucose) in milk, yogurt and cheese can bloat you, making your stomach appear more rotund.
  • Soda: The gases from the carbonation in these drinks can build up in your stomach, leading to bloat and gassiness.
  • Sugar-free foods: In some cases sugar-free is better than sugar-filled, but not when it comes to gut health. Sugar-free foods are often sweetened with sugar alcohols, which can lead to an upset stomach and — you guessed it — bloating.
  • Allergies or sensitivities: Some people may have sensitivities to foods such as fish, shellfish, nuts, soybeans, wheat and eggs, which can trigger inflammation and digestive issues. If you’re wondering whether or not you might have food sensitivities, log meals in your 8fit app or keep a food journal.
  • High fiber foods (beans, lentils, vegetables): Fiber is very good for your gut but if your body isn’t used to it, it can take some time for your digestive system to adjust. Try increasing it slowly, cooking fiber-filled veggies and drinking plenty of water.
  • Bad bacteria: Excessive use of antibiotics, processed foods, and sugar can cause unhealthy bacteria in the gut to run amok. The result is bloating and frequent bathroom runs. Try adding prebiotics to your meals (raw garlic, leeks, onion, asparagus, wheat bran) to fuel the healthy bacteria, and probiotics (unsweetened yogurt, kimchi, sauerkraut, miso) to add more healthy bacteria to your diet to keep your gut happy.

https://8fit.com

Body Detox: How to rejuvenate your body?

Detoxification is a popular term to describe the fact to follow a specific diet or to use special products in order to clean your body from toxins, improving health and promoting weight loss. In reality, your body is naturally fully-equipped to eliminate toxins and other unwanted substances and doesn’t require special diets or expensive products. Let’s discover 9 evidence-based ways to rejuvenate your body.

  • Limit your alcohol consumption

Drinking excessively alcohol can severely damage your liver function (your lover can’t perform its necessary tasks) causing fat buildup, inflammation, and scarring. In this sense, one of the best things to do is to cut or limit your alcohol intake in order to keep your body’s detoxification system running strong.

  • Sleep well

Having a quality sleep each night is really important to support your natural detoxification system, as it allows you to recharge yourself and to remove all the toxic waste accumulated throughout the day. It is recommended to sleep seven to nine hours per night on a regular basis. You are struggling to sleep? Avoid blue light before going to bed.

  • Water is the secret

By drinking water, your body removes efficiently all the toxins and waste products through urination, breathing or sweating. This is why hydrating yourself is very important for detoxification. It is recommended to drink 3,7 liters per day for men and 2,7 liters per day for women.

  • Reduce your sugar and processed foods intake

Excess junk food consumption is linked to chronic diseases like obesity and diabetes. These health problems can affect the way organs are working, which are important to detoxifying, such as your liver and kidneys.

  • Eat foods rich in antioxidants

Following a diet rich in antioxidants can help your body fight oxidative stress caused by excess free radicals and other toxins that increase your risk of disease and has an impact on detoxification.

  • Eat Foods High in Prebiotics

Eating foods rich in prebiotics can keep your immune and detoxification systems healthy.

  • Reduce your salt intake

Consuming too much salt can increase water retention. You can eliminate excess water — and waste — by increasing your intake of water and potassium-rich foods.

  • Move

A regular physical activity reduces the risk of many conditions and diseases and reduce inflammation which can help your detoxification system function properly.

Source: https://www.healthline.com

Body Detox: How to rejuvenate your body?

Detoxification is a popular term to describe the fact to follow a specific diet or to use special products in order to clean your body from toxins, improving health and promoting weight loss. In reality, your body is naturally fully-equipped to eliminate toxins and other unwanted substances and doesn’t require special diets or expensive products. Let’s discover 9 evidence-based ways to rejuvenate your body.

  • Limit your alcohol consumption

Drinking excessively alcohol can severely damage your liver function (your lover can’t perform its necessary tasks) causing fat buildup, inflammation, and scarring. In this sense, one of the best things to do is to cut or limit your alcohol intake in order to keep your body’s detoxification system running strong.

  • Sleep well

Having a quality sleep each night is really important to support your natural detoxification system, as it allows you to recharge yourself and to remove all the toxic waste accumulated throughout the day. It is recommended to sleep seven to nine hours per night on a regular basis. You are struggling to sleep? Avoid blue light before going to bed.

  • Water is the secret

By drinking water, your body removes efficiently all the toxins and waste products through urination, breathing or sweating. This is why hydrating yourself is very important for detoxification. It is recommended to drink 3,7 liters per day for men and 2,7 liters per day for women.

  • Reduce your sugar and processed foods intake

Excess junk food consumption is linked to chronic diseases like obesity and diabetes. These health problems can affect the way organs are working, which are important to detoxifying, such as your liver and kidneys.

  • Eat foods rich in antioxidants

Following a diet rich in antioxidants can help your body fight oxidative stress caused by excess free radicals and other toxins that increase your risk of disease and has an impact on detoxification.

  • Eat Foods High in Prebiotics

Eating foods rich in prebiotics can keep your immune and detoxification systems healthy.

  • Reduce your salt intake

Consuming too much salt can increase water retention. You can eliminate excess water — and waste — by increasing your intake of water and potassium-rich foods.

  • Move

A regular physical activity reduces the risk of many conditions and diseases and reduce inflammation which can help your detoxification system function properly.

Source: https://www.healthline.com

Learn the best way to squat

Squats are known as one of the best exercises. They work practically every muscle of your body, quads, hips, etc. But the truth is that squats are not easy, they are pretty hard no matter if you are a beginner or experienced squatter.

Look: there is no way to make a squat easier. Anyone saying the contrary is lying. They are hard, you will be out of breath and sweating after a few reps.

But hey! No problem! The best part is that this is good for you, and with time you will get use to it. You just need to learn how to make a propper squat, and in the following lines I will give some great tips for that.

Squats are extremely effective

Many of my clients ask me whats the best way to squat. To perform a squat correctly and get the best out of it  you need to know how to do it the right form, and then you can start boosting your fitness level and get fast results. Squats and its variations are extremely effective in strengthening and building the glutes, hamstrings, quadriceps and the muscles that make up the calves.

You can squat anywhere with and no equipment

One of the many benefits of doing squats is that you can perform them just about anywhere and with no equipment, at home and just using your own body weight.

As with any other compound exercise, squats can cause injury and/or lose effectiveness if not performed properly so I will explain how to perform a squat the right way and how to improve your squats.

Tips to perform a propper squat

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  1. Start by standing with the feet a little wider than shoulder-width apart, parallel  and straight forward, arms by your side.
  2. Roll the shoulders back and down away from the ears, keeping the spine neutral and not rounded.
  3. Extend both arms out to where they are parallel to the floor and the palms are facing down.
  4. Inhale and unlock the hips, starting to push them back as the knees start to bend slightly. Push you butt out as if there is a chair or bench behind you and you are reaching to sit in it. Make sure the shoulders stay back, the chest is out, the back is straight and your eyes are facing forward.
  5. Sink down deep into your squat paying attention to the above adjustments, the optimal depth of a squat is where your hips are sinking below your knees (if your flexibility does not allow for such a deep squat, that’s ok, go as far as you can comfortably).
  6. Engage the core, keep your body weight in the heels, and explode upward pushing through the heels and imagine that your feet are spreading the floor apart.

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Take advantage of its variations

Squats are already effective as they are but if you want more of a challenge as you start to gain strength, here are a few things you can try in order to perform squats correctly.

  • The Goblet Squat: Performed in regular squat position, but instead of reaching your arms out, you’re going to be grasping a dumbbell with one fist stacked on top the other and hold it right in the center of the chest. Drop straight down without pushing the butt back, and drop the elbows just between the knees as you squat down. Return to starting position.
  • The Sumo Squat: Standing with your feet wide apart and toes pointed outward, drop down until your thighs are parallel to your knees, return to starting position.
  • The Jump Squat: Starting in the basic squat position, you’re going to squat down half way and then pushing off with the heels, Jump up to standing position and repeat.

Squats can prevent injuries

Adding squats to your workout routine can prevent injuries such as ACL tears by improving stability in the knees. Also, building up the glutes muscles by doing squats can prevent lower back pain.

Whether you are adding weights, plyometrics, or even doing them the traditional way, squats are a great way to get your lower body into the best shape ever and to improve your health, so keep going, keep improving, and never give up.

 

6 Ways to Eat Less Sugar

Got a sweet tooth? Here are some tips on how to ditch the cravings.

When it comes to sugar cravings, there’s no easy solution as there are both mental and physiological components that come into play, making it that much harder to give up.

For example, the more sugar and refined foods you eat, the more your body craves, and if you’re prone to emotional triggers, this can often set off a junk food frenzy.

Things you can do: 

  1. Name your triggersKnow what foods set you off and avoid them.  If having cookies, chocolate and ice cream in the house is going to send you into an eating Armageddon, don’t keep them in your pantry or fridge.
  2. Gage your hunger:  Before reaching for that sweet temptation, take a deep breath and ask yourself if you are hungry. If you are, don’t deny yourself food, but choose a healthy snack from one of the options on your BeYou meal planner.
  3. Try writing it out. If you’re not hungry, sit down for 5 minutes and jot down your feelings. Why do you want that junk food? What’s really going on and will food help? Often times, food offers us temporary relief only to make us feel worse about ourselves later. EVERY TIME you find yourself turning to food for comfort, take a few minutes to tune into your true feelings.
  4. Eliminate the source. Sugar has a very addictive quality, as do refined and processed foods. The only way to stop these cravings is to limit your intake or completely stop eating it, as you would with any addiction.  Studies have even proved that sugar is more addictive than crack cocaine. Once you start to rid your diet of the source, your body will lose the urge to eat it.
    How do we do this?
    Slowly. You don’t want to throw your body into shock. If you drink soda or juice, try cutting out 1 drink per day.
  5. Keep a food journal.  On top of writing down your emotional triggers, it’s also a good idea to keep a food journal. Foods these days are so laden with sugar (oftentimes hidden) that we don’t know how much we’re eating. You’ll have to carefully read food labels to track how much sugar you’re eating per day and then try to eliminate just ONE ‘trigger food’ (every day) that you would normally eat.
  6. Find whole food substitutions.  Many people ask what they can substitute a snickers bar for; hoping sugar free, gluten free brownies are the solution. A better alternative however, is fruit, a food that is naturally sweet. You might not think fruit sounds as appealing as junk food, but there are tricks that can certainly help curb a sweet tooth, keep you satisfied and give you an energy boost. For example: The next time you want something sweet, try thinly slicing an apple and sprinkling it with a little cinnamon. Apples are low in sugar, yet sweet, and contain pectin (fiber) that will help you feel full, faster. You can also add a fat, like a few chopped walnuts, for some extra crunch and goodness.

6 Ways to Eat Less Sugar

Got a sweet tooth? Here are some tips on how to ditch the cravings.

When it comes to sugar cravings, there’s no easy solution as there are both mental and physiological components that come into play, making it that much harder to give up.

For example, the more sugar and refined foods you eat, the more your body craves, and if you’re prone to emotional triggers, this can often set off a junk food frenzy.

Things you can do: 

  1. Name your triggersKnow what foods set you off and avoid them.  If having cookies, chocolate and ice cream in the house is going to send you into an eating Armageddon, don’t keep them in your pantry or fridge.
  2. Gage your hunger:  Before reaching for that sweet temptation, take a deep breath and ask yourself if you are hungry. If you are, don’t deny yourself food, but choose a healthy snack from one of the options on your BeYou meal planner.
  3. Try writing it out. If you’re not hungry, sit down for 5 minutes and jot down your feelings. Why do you want that junk food? What’s really going on and will food help? Often times, food offers us temporary relief only to make us feel worse about ourselves later. EVERY TIME you find yourself turning to food for comfort, take a few minutes to tune into your true feelings.
  4. Eliminate the source. Sugar has a very addictive quality, as do refined and processed foods. The only way to stop these cravings is to limit your intake or completely stop eating it, as you would with any addiction.  Studies have even proved that sugar is more addictive than crack cocaine. Once you start to rid your diet of the source, your body will lose the urge to eat it.
    How do we do this?
    Slowly. You don’t want to throw your body into shock. If you drink soda or juice, try cutting out 1 drink per day.
  5. Keep a food journal.  On top of writing down your emotional triggers, it’s also a good idea to keep a food journal. Foods these days are so laden with sugar (oftentimes hidden) that we don’t know how much we’re eating. You’ll have to carefully read food labels to track how much sugar you’re eating per day and then try to eliminate just ONE ‘trigger food’ (every day) that you would normally eat.
  6. Find whole food substitutions.  Many people ask what they can substitute a snickers bar for; hoping sugar free, gluten free brownies are the solution. A better alternative however, is fruit, a food that is naturally sweet. You might not think fruit sounds as appealing as junk food, but there are tricks that can certainly help curb a sweet tooth, keep you satisfied and give you an energy boost. For example: The next time you want something sweet, try thinly slicing an apple and sprinkling it with a little cinnamon. Apples are low in sugar, yet sweet, and contain pectin (fiber) that will help you feel full, faster. You can also add a fat, like a few chopped walnuts, for some extra crunch and goodness.
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