Foods With Hidden Sugar

Hello ladies, in this month of love, February is an opportunity to break Up With Sugar as an act of Self-Love.

We all have heard repeatedly that too much sugar is bad for you. But as we have learned more about how our bodies work, we know that this is partly due to blood sugar increases. Too much sugar at one time creates a spike, which then throws off the body's other systems. It also leads to tooth decay, weight gain, and chronic health conditions. I like to approach life, including the food I consume, with a balanced approach -- so this isn't a bid for you to never have a drop of sugar again. You can breathe!

It's good to be aware, though, so that you can make more balanced decisions. Most of us are pretty good about reading labels and looking for added sugar, but you may not realize that sugar can come in some other more stealthy forms. So while you may not anticipate seeing added sugar in your breads or sauces, it's likely still there. 

The next time you're browsing items for a recipe and checking the labels for the ingredients, there are a few other things to keep an eye out for. First, in addition to all of the manufactured sugars ending in -ose (like fructose and sucralose), you'll want to watch for natural sugars, as well. These can be things like agave, cane, honey, and monk fruit. It can also be sugar derived from fruits like dates and coconut. There are some occasions where fruit juice is even used as a sweetener. Some of these may seem innocent enough, but they are still processed the same in our bodies.

Some of the top offenders for food with added sugar are dressings and sauces. These can be things like salad dressing, with up to nine grams of sugar per two-tablespoon serving. BBQ sauce can have up to six or seven grams of sugar per one tablespoon. And you wouldn't believe how much can be in pasta sauce -- that marinara you love can have up to twenty-two grams of sugar per serving. 

Other undercover offenders tend to be popular breakfast foods. Even the healthier cereal varieties can have up to eighteen grams of sugar per serving. The same goes for yogurt and oatmeal. Even peanut butter can have up to four grams of added sugar per two-tablespoon serving.

A sure way to avoid added sugar is to buy whole foods, naturally decreasing the amount of pre-packaged or processed foods.

One can easily whip up a more natural salad dressing or pasta sauce with a bit of research. These often not only are much healthier but taste much better. Spending some more time in the kitchen is a great way to combat the amount of excess sugar we tend to consume, sometimes without even knowing.
“Act as if what you do makes a difference. It does.”

A favorite recipe for a yummy salad dressing.

Sweet Ginger Dressing - 3/4 cup 

1/2 cup fresh lemon juice 

3 Tbsp. tamari 

3 Tbsp. flax, hemp or olive oil 

2 Tbsp. maple syrup or honey 

1–2 Tbsp. freshly grated ginger (depending on how spicy you like it) 

Make It Like So 

1.   Place all the ingredients in a mason jar and shake, shake, shake

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In health and happiness, Teri Sewell Huff

Holistic Health Coach and Culinary Nutrition Educator terisewell@gmail.com www.luvyourhealthylife.com IG - @terishealthyways

Healthy Habits to Start the New Year Off Right

5 Ideas for New Year Resolutions

The new year is the perfect time to start building healthy habits. It feels like a fresh start, it’s right after the busy holiday season, and we (hopefully) feel rested and re-energized, ready to get back on track. Whether you want to eat healthier or improve your mental well-being, here are some healthy habits that you can focus on in the new year. 

Limit Screen Time 

If the first and last thing you do every day is browsing your phone and checking work emails, try to make a habit of limiting your screen time. When you wake up in the morning, try not to check your phone or laptop for the first half-hour. Instead, use that time for yourself. Set your goals and intentions for the day, make a healthy breakfast, or do your morning workout routine. Before bed, set your phone aside and take time to unwind and relax. This will increase productivity, decrease stress, help you sleep better, and improve your mood.   

Cook More Meals at Home 

The holidays are full of good company and good food, but the new year is the perfect time to start using your kitchen again. Not only will cooking your meals save you money, but it will also help you get back on track with your regular routine. You can choose your ingredients, understand what you’re eating (and how much), and eat a balanced diet full of all the nutrients you need. If you struggle to cook, start by making one meal or preparing your snacks at home, and stick to easy recipes until you feel more comfortable. 

Move Your Body 

This is one of the most common healthy habits we attempt to start in the new year, but it never gets any less important. Try to incorporate some movement into your day, even if it’s just pacing around the house while talking on the phone. If you have a lunch break, use that time to take a walk or do some stretches. If you can, take your exercise outdoors to get some fresh air and clear your mind.  

Practice Self-Care and Hygiene  

Whether it’s getting a manicure or cooking a healthy, delicious dinner for yourself, try to practice more self-care this year. If you find it difficult to do these acts of self-care, start with building small but important hygiene habits, such as a nightly skin routine. Sometimes, it can be challenging to find the motivation or energy, but these small steps will tremendously help your mental and physical well-being.   

Establish a Sleep Schedule 

Sleep is such an essential part of health and well-being, but many of us tend to ignore our body’s need for rest. Try to stick to a sleep schedule that gives you 7-8 hours of sleep each night. You should be going to sleep and waking up around the same times each day, regardless of if it’s a weekday or weekend. This helps your body establish a natural sleep-wake cycle, so you get good quality sleep. If you have trouble falling asleep, try to cut down on the caffeine and put your screens away at least an hour before bed. 

As always, it is a pleasure to be part of this organization and to watch it grow.  I am happy to help anyone with there health journey.  My mission includes beauty, health and happiness.  

If you're ready for THIS to be the year you finally make some changes that stick.  I have something really special for you.  I'm offering an exciting and transformational session to help you map out your goals for the year and make them a reality.  This (60-90 minute, whichever you feel is best for your style) Resolution Refresh Session is sure to help you dive deeper and see what needs some refreshing in your life.

I have a few spots available this week, who wants one?  Contact Me

In health and happiness, Teri Sewell Huff

Holistic Health Coach and Culinary Nutrition Educator

terisewell@gmail.com

www.luvingyourhealthylife.com

IG - @terishealthyways

In health and happiness, Teri Sewell Huff

Holistic Health C

Facebook Group Wellness Walk and Talk Group

How to Make a Delicious Soup With Leftovers

 

Its time for your weekly grocery trip, but you still have a few veggies hanging around that you don't want to throw out.  What can you do with them?  The next time you're cleaning out your fridge, make a delicious, hearty soup with your leftover groceries.  Here are the steps to make a perfect soup with your leftovers every time, so no more food goes to waste.

1. Choose Your Liquid

Liquid makes up the base of your soup, but it doesn't have to be the most exciting ingredient.  If you have vegetables, poultry or beef broth on hand, use it for a flavorful base.  If you're make a creamy soup, you may choose an alternative milk as your base, such as full-fat coconut milk.

2.  Saute Your Vegetables

Now comes the fun part - cleaning out your fridge.  There are no rules for making soup; you can use any veggies that you like.  If your fridge is empty, you can also add canned or frozen veggies -- the options are endless.  Before adding them to the broth, saute any tough vegetables, such as bell peppers and carrots, in a pan with oil.  You should also add all your spices and seasonings during this step.  This will ensure that the veggies are nice and soft and that the spices have released their aromas and flavors.

3.  Add an Acidic Ingredient

Regardless of soup you make, it needs an acidic ingredient, such as citrus juice or vinegar.  Depending on what you have at home and what soup you're making, you can use cooking wine, apple cider vinegar, lemon juice, red wine vinegar, or whatever else you prefer.  The acidity adds flavor to the soup and breaks up some of the sweetness from your veggies, especially if you use tomatoes.  Add your acidic ingredients to the veggies and let them cook for a few minutes.

4.  Add a Source a Carbohydrates and Protein

Unless you want to make a light soup, adding protein and carbohydrates is necessary to make a filling meal.  You can add rice, quinoa, barley, or potatoes as a source of complex carbohydrates.  Beans and legumes, such as lentils or chickpeas, are affordable and healthy sources of plant-based proteins and  carbohydrates.  They are also full of fiber and have a long shelf-life, so you can always keep some in your pantry.  If you're meat, you may also put your cooked meat in the pot now.

Add the liquid

Finally, add the liquid broth to your ingredients.  Allow the soup to simmer until all your ingredients are cooked and the flavors have mixed.  The timing will depend on the ingredients you use and the type of soup you're making.  It's that simple!  Now, enjoy, and feel proud that you used up all your leftovers.

I love this method of getting my soup in.  It functions more like a formula instead of a recipe.  I would love to see your soups you are making. 

About Me!

I received my training from the Institute for Integrative Nutrition, the only school in the world that integrates over 100 of the latest nutrition theories with coaching and business skills.  And the Academy of Culinary Nutrition where I received an online certification in nutrition and culinary skills.  I will help you shift your behavior to develop lifelong healthy habits and a deep understanding of your bio-individual needs. We'll work together to create lasting changes to your health, energy, and well-being.  I am available for presentations to your groups, associations and clubs.  You will love my Plant Based Kitchen Parties.

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XO and Happy Holidays,  Teri Sewell

Holistic Health Coach and Culinary Nutrition Educator
www.luvingyourhealthylife.com

You can find me on Instagram @terishealthy ways and on my Facebook Group called Wellness Walk and Talk Group.  I would love to hear from you!

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