Nutrition & Lifestyle Tips
TUESDAY TIP – TOO SWEET? THE PROBLEM WITH SUGAR SUBSTITUTES
All sweet tastes, whether real sugar or sugar substitutes, act upon the same sweet taste receptors of the tongue and trigger similar brain neural reward pathways, maintaining sugar addictions and cravings. That means regular consumption of sweet substances, even with no calories, will maintain cravings for sweet tastes. People who routinely use artificial sweeteners may start to find less intensely sweet foods, such as fruit, less appealing and non-sweet foods, such as vegetables, unappealing.
No-calorie sweeteners like Stevia and Erythritol, are typically added to foods that mimic or replace traditional high-sugary foods. This can promote snacking and extra consumption of desserts and treats, dramatically raising the risk that you may eat more than you need and keeping you tied to old patterns of your former high-carb eating contributing to weight gain.
In other words, use of artificial sweeteners can make you neglect healthy, filling, unprocessed and highly nutritious foods while consuming more artificially flavoured foods with less nutritional value. Research also suggests that artificial sweeteners could lead to glucose intolerance by interfering with gut bacteria.
The best strategy for achieving optimal health and weight loss may be learning to enjoy real foods in their unsweetened state.
Our bodies are incredible. They change and adapt with each season. What we once thought appealing in winter is very different to what we crave now its spring.
Much needed after a long, heavy winter, there is absolutely no better time to buy fresh vegetables than in spring. Nutritious. Delicious. Fresh. So important for your health and your performance. It’s always better to buy fruits and vegetables in season. That’s when they have the best flavour, and when prices are fairest.
Foods in season NOW: Antioxidant-rich leafy greens like spinach, basil, romaine lettuce. Bright, crisp root vegetables like asparagus, carrots, artichokes, rhubarb.
Don’t be afraid to experiment. If you always stick to the same thing, you provide your body with the same nutrients. Switching up your vegetables, means you get new nutrients.
Spring also provides some of the best herbs like chives, dill, sage and rosemary. All are healthy and really jazz up a meal!
Why are eggs good for weight loss?
1. Eggs are nutritious and low in calories
A large hard-boiled egg contains 78 calories and several important nutrients, including:
- lutein and zeaxanthin, which are antioxidants that support healthy eyesight
- vitamin D, which promotes bone health and immune function
- choline, which boosts the metabolism and helps with foetal brain development
2. Eggs are rich in protein
Protein aids weight loss because it is extremely filling, and eggs are a good source of protein, with one large egg providing approximately 6 grams.
3. Eggs can boost the metabolism
Eating a high-protein diet can enhance the metabolism through a process called the thermic effect of food. It happens because the body needs to use extra calories to digest and process nutrients in food. Therefore, eating eggs and other high-protein foods may help people to burn more calories than eating carbohydrates or fats. According to the findings of a 2014 study:
- Protein increases a person’s metabolic rate by 15–30 percent.
- Carbohydrates increase the metabolic rate by 5–10 percent.
- Fats increase the metabolic rate by as much as 3 percent.
TUESDAY TIP – LOW CARB BREAD ALTERNATIVES
Bread has been a staple food for humans for thousands of years and is a key component of many people’s diets. Modern bread usually contains refined wheat, which is relatively high in carbohydrates (carbs). Reducing the number of carbs in the diet by eliminating bread may help some people lose weight or reduce their risk of specific disorders.
But what can you use to replace it?
Here are some ideas……..
1. Cloud bread, or Oopsie bread, is very popular with low-carb and keto dieters. Cloud bread is a protein-rich alternative to regular bread and makes an excellent sandwich base or English muffin replacement
2. Baked eggplant disks
3. Large Portobello mushrooms as burger buns
4. Big iceberg lettuce leaves can make fresh, flexible wraps
5. A gently steamed collard green leaf is a more durable option for wraps and may provide some extra nutrients
6. Cabbage has a flavour that may be preferable for specific foods. A steamed or blanched cabbage leaf, prepared in the same way as collard greens, makes an ideal wrap for small, flavourful items, such as wontons, spring rolls, and dumplings
7. Nori sheets are easy to use to make a wrap. They have a slightly salty taste and pair well with a range of foods, including hummus and eggs. However, Nori sheets can become soggy quickly, so it is best to keep them separate from the filling until it is time to eat the wrap
8. A base of cauliflower and eggs can make a simple, low-carb pizza crust
9. Zucchini pasta is a low-carb alternative to pasta that can also be used as lasagna
10. Almond flour is a great alternative in baked products. It is possible to make baked, flour-based products, such as muffins and pancakes, both low-carb and gluten-free
11. Sweet potato toast – Sweet potato has become quite popular as an alternative to bread. Cut slices that are 2cm thick and toast them 2 or 3 times or until they are brown on the outside and soft on the inside. It works well with a variety of savory and sweet toppings, including eggs and avocado or peanut butter, banana, and cinnamon