"If you're still blogging I would love it if you wrote about low sugar eating plans. I'm having a hard time keeping my sugar intake down. I like to think I eat pretty healthy but then I realized that I just can't give up the refined sugars!"
I received my first blog topic request! This is really exciting for me because the reason why I started this in the first place is to help people. The request comes from a faithful reader and is someone near and dear to my heart. I asked for a rough layout of what this person eats on a daily basis. I took into consideration what this person enjoys and tweaked. I think a lot of us can benefit from this because many convenient foods are high in sugar and/or extremely processed. Remember that this is a lifestyle change. So change one meal at a time.
"For breakfast I rotate between yogurt, bagel with cream cheese, cereal, some sort of granola bar or eggs with bacon and potatoes."
Yogurt is good for you especially if you're female. Greek yogurt is your best bet because it typically has double the protein than regular yogurt. Just watch out for the ones that have added cornstarch. The cornstarch is used to thicken the consistency. If strained properly Greek yogurt doesn't need a thickener. Try it with a cereal that is high in fiber and low in sugar. If it has fruit in it the yogurt should be sweet enough. If you opt for plain yogurt add fresh berries along with the cereal. You'll feel fuller longer than if you eat just cereal, yogurt or a granola bar. If you want your eggs try it with a slice of cheese and tomato in a whole grain English muffin. You can also fill your English muffin with cream cheese, tomato and turkey bacon. When you want breakfast potatoes, accompany it with a veggie omelet.
"Lunch and dinner are usually home cooked but will include a starch."
Starch is not bad as long as it doesn't take up most of your plate. Your rule of thumb should be a quarter protein, a quarter starch and half vegetables. The type of starch matters, too. Rice is good, but have brown sometimes. Have whole wheat pasta instead of plain. Try Ezekiel, rye or pita bread instead of white or wheat.
"I've been drinking a glass of chocolate milk to curb the sweet tooth about 3 times a week."
I have a better idea. Eat fresh fruit. You can satisfy the craving for something sweet and add a serving of fruit to your diet. If it's after dinner and it's later in the evening have a cup of herbal tea with a teaspoon of honey.
Snacks like that are empty, meaning there is no nutritional value. Get rid of these foods in your house. You shouldn't even give yourself access to this stuff. Clean out your fridge and pantry. Keep healthier snacks around. When you snack like this you're probably not hungry. There are two parts to this habit. One side is physically eating and the other is the craving for something sweet after a meal. This lines up with eating fresh fruit. Have it as part of your meal. Truth is we can all use something sweet sometimes. Try dark chocolate covered almonds or a raw nut mix and toss dark chocolate chips into it. Have you seen the new frozen Greek yogurts? Try them, they are delicious. You are giving in, but at least there are nutritional benefits.
The key to this is meal planning and food shopping. Groceries should be bought once a week. One, you won't want to waste it so that will be the food you prep and the snacks you grab for. Two, it's a way to add variety into your diet so that you don't get bored. Keep in mind that when I say "diet" I don't mean a temporary eating plan. I mean your new way of healthy eating.
"It's the sweet tooth! The truth of the matter is I HAVE NO SELF CONTROL! And I LOVE FOOD!"
We are supposed to love food. You need food. Food is fuel. You should not go hungry. Keep a food journal to keep track of how often you indulge. This is real life so the cookies and the gummy bears will always be there. Just limit yourself. I allow myself to indulge every 4 days or so. If there is a special occasion coming up I plan for it. For example, my husband, my son and I love pizza. We'll usually have it on Fridays. But if we have a kid's birthday party during the weekend we'll keep Friday's dinner healthy. Baby steps y'all!
In good health,
Alana
No comments:
Post a Comment