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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.

How much cardio for fat loss?

How much cardio should you do for fat loss?

Is it really necessary to do long duration sessions?

The answer to this question is no!

Long durations of cardio at a low intensity will have you burn fat in the end but because the intensity is low, it won’t be at a fast pace.

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4 Recipes to Get Your Healthy Cooking Started

Do you feel like you have been overeating during your holidays? You are not alone, most of us have a tendency to do it. But wait! There is still hope.

Find inspiration to get back on track after the holidays with these 4 recipes from the BeYou app.   Continue reading

5 Easy Ways to Avoid Holiday Weight Gain

How to avoid holiday weight gain. Christmas is officially here and you know what that means: Time off and food in abundance. However, just because the holidays are here, you don’t have to let go of all the hard work you have done through out the year. If you follow these simple tips to keep in shape during the holiday season, you can avoid gaining weight and still enjoy your favorite dishes. 

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The Nutritionist’s 30 Best Tips For a Healthier 2017

A brand new year is here. We have turned the page and are ready to start drawing the story of a new year. All the opportunities are yours and we are ready to guide you through the choices towards a healthier you. Our nutritionist Mariah shares her best tips for a healthier 2017.

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3 Essential Steps To Set and Reach Your Goals

Living a life without setting goals has been said to be like sailing a ship without a planned course.

The process of creating goals helps you choose where you want to be in life. By knowing what you want to accomplish, you know what you have to focus on and put your efforts into.

However, you need to avoid common mistakes that make you get off track and give up, as you are on your way to achieving your goal.

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To eat or Not to eat Breakfast?

To eat or  not to eat breakfast? I’m sure you’ve heard the conflicting advice about eating breakfast. Some say it will increase your chances of losing weight and others say the opposite.

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5 Delicious & Healthy Snack Ideas!

Snacking is an effective way to fit extra nutrients into your diet and prevent overeating at mealtimes.

As a health coach I always tell my clients to keep a healthy snack on hand all the time. To be prepared and one step ahead, makes you avoiding unhealthy choices as a cause of a low blood sugar.

Here are some snacks that are easy to bring along and will fill you up and keep your blood sugar stable as you go through the rest of the day.
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Healthy Summer Breakfast Ideas

Breakfast is the most important meal of the day, and yes, we are sure it’s not the first time you hear this.

The BeYou nutritionist Mariah reveals that skipping breakfast can set you up for overeating later in the day.

A good breakfast, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.

Check our these easy summer recipes:

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