Eating

Diet, Eating

7 Foods that hide MASSIVE Sugar

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It’s hard to avoid sugar when many common foods secretly contain loads of it. You know that eating an excess of sugar will derail your fitness progress and quickly lead to an increase in body fat, but recent studies are proving that sugar is much more dangerous than we once thought.

Your risk of heart attack doubles when 20 percent or more of your calories come from sugar, according to a new study published in JAMA International Medicine.

That is no joke! So with obesity and heart disease on the line, let’s uncover the 7 common foods that you might not know contain sugar.

Fruit Yogurt
Yogurt is packaged and marketed as a diet food for women, which is outrageous. The pretty little packages may be low in fat, but just one serving contains a whopping 19 grams of sugar.
Pasta Sauce
This one may come as a surprise, since pasta sauce is considered to be a savory food, but alas, it has loads of sugar hiding in it. For every half a cup of store bought pasta sauce you’re ingesting 12 grams of sugar.
Agave Nectar
Many think of agave nectar as a free pass, since it has been so cleverly marketed as a health food, but sadly this sweetener is just as dangerous as white sugar. Agave nectar is 85% fructose.
Dried Fruit
Yes, even our fruit isn’t safe anymore. Most companies are adding extra sugar in with their dried fruit, making it as sweet as candy. Just 1/3 of a cup contains 24 grams of sugar.
Granola Bars
It may boast wholesome, whole grains on the package, but your favorite granola bar is hiding a sickly sweet secret. The average packaged granola bar contains 12 grams of sugar.
Energy Drinks
When you need an afternoon pick-me-up, think twice before reaching for that energy drink. Mega energy drinks contain up to 83 grams of sugar.
BBQ Sauce
There’s a reason that those BBQ chicken wings are finger licking good…all that sugar it’s hiding. A 2 Tablespoon serving will set you back 13 grams of sugar. Start eliminating the sugar-packed foods in your diet today. Your body and your heart will both be in better shape for it.
Diet, Eating

Good Sources of Fiber

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Fiber is a great way to keep your digestion regular and healthy.  Did you know that fiber-rich plants are prebiotics?

Fiber-rich plant foods are GOOD for the healthy bacteria in our gut, helping our flora stay healthy and in balance.

Fiber is also important for detoxification (or your body’s normal day to day cleaning processes), helping your body to successfully remove toxins form our bodies.  Fiber also helps to slow down the absorption of sugar into our bloodstream, decreasing drastic spikes in blood sugar.  Most vegetables, fruits, nuts, seeds, and whole grains contain good amounts of fiber.

Fiber helps us to maintain a steady level of energy throughout the day.

spinachGreens

Greens are rich in fiber, minerals and antioxidants.  Baby spinach in your smoothies is an excellent way to add greens.  Additionally, baby spinach has a nice soft taste to it, versus kale is has a stronger taste. If you are new to greens in your smoothies start with spinach.

flax-seedsFlax Seeds

Flax seeds are a good source of both omega-3 fats and fiber.  Flax seeds also contain a good amount of vitamin E, which is excellent for the skin.  Grinding your flax seeds is a must in order to get the nutritional value of these plant-gems.

chia-seeds2Chia Seeds

These tiny seeds pack a nutritional punch.  This is the richest plant source of omega-3 fats.  They are also packed with minerals and a great source of fiber.  They also have a special property in that they swell to up to 5 times their size when added to liquid, so they can help you to feel full faster and for longer.

psyllium-huskPsyllium Husk

Psyllium husk is a seed from the plant Plantago ovata from India.  When soaked in liquid it turns into a solid gel-like consistency.  It has the ability to help sweep your intestines clean.

Fiber Powders

Fiber powders are usually made from a mix of plant-based sources of fiber, containing both psyllium husk and flax meal (ground flax seeds).  Some contain probiotics and other nutrients.  This can be a convenient solution for getting in more fiber regularly.  Though probably not needs if you are eating a good amount of fruits and veggies unless you struggle with constipation or eat a lot of meat and cheese.

nut-buttersNut Butters

Nut butters are an excellent source of fiber as well as fat and protein.  You can add these to smoothies for an extra kick that makes the drink richer, creamier and more filling.

Diet, Eating

Here’s what you want in your pantry

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We are busy. We might not “like” to cook. We know it’s way healthier. Having a well stocked pantry can help!!

Spice and Herbs

Salt and Pepper
Curry powder
Smoked paprika
Ground cumin
Dried thyme
Dried oregano
Dries rosemary
Chili powder
Dried dill
Dried sage
Garlic powder
Ground ginger
Cayenne
Cinnamon

Oils and Conidments

Extra-virgin olive oil
Sherry or wine vinegar
Balsamic vinegar
Mustard
Soy sauce
Mayonnaise
Hot sauce
Ketchup
Fish sauce
BBQ sauce

Staples

Rice
Whole grains
Canned beans
Dried beans
Oil-packed tuna
Cannes tomatoes
Coconut milk
Tomato paste
Peanut butter
Nuts/seeds
Stock
Honey or maple syrup

Long Storing Veg and Fruit

Onions
Ginger root
Potatoes
Garlic
Sweet potatoes
Carrots
Cabbage
Squash
Shallots
Lemons/limes
Apples
Frozen veg and fruit

Long Storing Dairy/Meat

Eggs
Butter
Yogurt
Parmesan cheese
Other hard cheeses
Ricotta cheese
Goat cheese

Diet, Eating, Recipes, Snacks

Delicious Roasted Pumpkin Seed Hummus

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And just an addition FYI.

Pumpkin seeds, dried,
Nutritional value per 100 g.
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 559 Kcal 28%
Carbohydrates 10.71 g 8%
Protein 30.23 g 54%
Total Fat 49.05 g 164%
Cholesterol 0 mg 0%
Dietary Fiber 6 g 16%
Vitamins
Folates 58 µg 15%
Niacin 4.987 mg 31%
Pantothenic acid 0.750 mg 15%
Pyridoxine 0.143 mg 11%
Riboflavin 0.153 mg 12%
Thiamin 0.273 mg 23%
Vitamin A 16 IU 0.5%
Vitamin C 1.9 µg 3%
Vitamin E-γ 35.10 mg 237%
Electrolytes
Sodium 7 mg 0.5%
Potassium 809 mg 17%
Minerals
Calcium 46 mg 4.5%
Copper 1.343 mg 149%
Iron 8.82 mg 110%
Magnesium 592 mg 148%
Manganese 4.543 mg 198%
Phosphorus 1233 mg 176%
Selenium 9.4 µg 17%
Zinc 7.81 mg 71%
Phyto-nutrients
Carotene-β 9 µg —
Crypto-xanthin-β 1 µg —
Lutein-zeaxanthin 74 µg —
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