The problem is sugar.
You eat way too much of it, probably without even realizing it.
The great news is that as soon as you cut down on all that sugar the weight will fall off quickly and automatically.
To help you cut out the sugar once and for all, here are 5 sweets you should stop eating, and a healthy substitute for each.
1. Stop this Sweet: Candy
Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you’re in the habit of eating candy daily then your body will crave it.
Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.
Do This: Swap candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content).
2. Stop this Sweet: Baked Goods
Cake, cookies, brownies, pastries, donuts, and pies are filled with sugar. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.
Very much like candy, regularly eating baked goods may become a habit. Break yourself of this and you’ll find the number on your scale going down rather than up.
Do This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature’s candy and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.
3. Stop this Sweet: Ice Cream & Frozen Yogurt
Nothing makes you feel as happy and carefree as a bowl of creamy ice cream…until that ice cream makes its permanent home on your waist. Very much like candy, ice cream has few nutritional benefits.
Do This: Mix unsweetened, nonfat Greek yogurt with a scoop of vanilla protein powder and mix in some chopped, fresh fruit. This creamy delight is much lower in sugar than ice cream and tastes amazing!
4. Stop this Sweet: Soft Drinks
A regular can of soda pop contains the equivalent of 10 packets of sugar. That’s more sugar than you should consume in a full week!
Soft drinks something that you get into the habit of drinking and then do without thinking. The good news is that a habit can be broken and then replaced with something healthier.
Do This: Take soda pop out of your diet. Period. There are plenty of other, healthier, beverages available to you. Try the recipes for Spa Water below.
5. Stop this Sweet: Blended Drinks
Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don’t give in to the temptation!
These items are even more deadly than most treats since they are consumed through a straw and don’t make you feel full. Let me assure you that even though you don’t feel full, like you would after a piece of cake, you’re still taking in a bunch of sugary calories.
Do This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Blend a delicious protein shake with ice, milk and protein powder.
A great thing to remember is that once you’ve fallen out of the habit of eating sugar, your body will no longer crave it.
This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you. Imagine how much happier and healthier you will be!
Eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.
For an exercise program to be challenging it must always be changing. That’s why my workouts are never the same.
It’s my goal to get you into the best shape of your life. Call or email today to begin your transformation!
You know that soft drinks aren’t good for you…and yet you still drink them. I understand that plain water gets boring – especially when you’re having a party or gathering, so I’ve come up with the simple Spa Water recipes below and quickly turn plain water into an exciting and refreshing treat without added sugar or chemicals:
- Citrus: Slice an orange, lemon, and lime into a large pitcher of water. Add ice, allow to chill for 1 hour before serving.
- Raspberry Lime: Slice a lime into a large pitcher of water, add a handful of raspberries. Add ice, allow to chill for 1 hour before serving.
- Strawberry Basil: Slice 10 strawberries into a large pitcher of water, add 5 leaves of basil. Add ice, allow to chill for 1 hour before serving.
- Watermelon Rosemary: Place ½ cup of small watermelon chunks into a large pitcher of water, add two sprigs of rosemary. Add ice, allow to chill for 1 hour before serving.
- Pineapple Mint: Place ½ cup of small pineapple chunks into a large pitcher of water, add 15 mint leaves. Add ice, allow to chill for 1 hour before serving.
This Week’s Recipe
Here’s a fun new way to create lower-calorie, lower-sugar smoothie bowls that work for your fitness goals, your health and your fat loss! The secret ingredient to use is FROZEN CAULIFLOWER RICE! This simple technique allows for your smoothie bowl to have a creamy, dreamy consistency while reducing the calories and sugars of large quantities of frozen fruit.
Courtesy of RealHealthyRecipes.com
What you need
½ cup frozen cauliflower rice
1½ inches frozen banana
1 teaspoon Peanut Butter
¼ cup almond milk (or to fill line)
1 tablespoon unsweetened cocoa powder
1 scoop Chocolate Protein Powder
lily’s chocolate chips (stevia sweetened)
pomegranate seeds (arils)
1. Place all ingredients in a Ninja Foodi Smoothie Bowl blender or a high-speed blender and blend until smooth. Pour into bowls and garnish with your favorite toppings. Enjoy immediately!
One serving equals: 231 calories, 5g fat, 73mg sodium, 21g carbohydrate, 6g fiber, 4g sugar and 30g protein
Welcome back to the gym! We are officially open. Physical Distancing is in place, limits on occupancy in every room has taken effect, and masks are required when you enter and leave, and DURING YOUR WORKOUT. All new rules are listed in several places in the Center and on the site.
Our new On-Line training program has grown to over 400 classes of every style and intensity of workout. With 10 different teachers you are sure to find something for you. "Live" classes are still free and the library has just a small monthly fee to help us continue to improve the site and to pay the teachers a small stipend.
If you want, or are looking for a specific class, let me know and I'll point you to it or make sure it gets added.
In the Library you will find lot's of other classes and lectures, as well. Don't miss Dr. Shallyn's talk about how to deal with mental and emotional issues in today's environment.
Start right now! at Welcome - Perfect Fit Wellness Center (pfwconline.com)
Please feel free to share this information with anyone. We want to help as many people through these times as possible.
In these times of change the most important thing of all is to be kind and understanding to everyone.
I have been using essential oils for many years for many different aspects of health and wellness. A lot of people have asked me for more information. Well here is a new web site with ALL the information you need. Please check it out and tell me what you think.