52 Healthy Habits: 25 Grams of Added Sugar Per Day

Welcome to the latest edition of 52 healthy habits where we tackle a new healthy habit in order to improve our lives. Why habits? Because habits are our backup plan when everything else falls apart. Habits don't require motivation or willpower. If we take the time to develop healthy habits, then a healthy lifestyle will emerge. Choose a healthy habit and work to cultivate it for a few weeks. Once it becomes second nature, work on a new habit. It's a sane and sustainable approach to living a healthy lifestyle. Each week we cover a new habit. You can follow along with my weekly habits, dig into the archives or make up one of your own. 

This week we are talking about a crazy controversial topic: Sugar! The ruiner of all good health. The root of all evil. The nefarious! But wait...

I don't believe that sugar is the single culprit of all our health and weight problems. Shocking, I know. Yes, eating too many processed foods filled with sugar is bad for your health. Sugar is highly palatable and easy to overeat. Have you ever dug your spoon into a pint of Ben & Jerry's with the self-promise to stop after one serving only to have it scrape the bottom before you knew what hit you? Yeah, me too. They do that shit on purpose. Processed foods are manufactured to be easy to overeat. When you eat more than your body needs, the excess is stored as fat. It's not necessarily the sugar itself, it's the excess. The sugar just makes it easier to eat too much.

The health industry will have you believe that sugar is as addicting as cocaine! While some people have trouble controlling themselves around sugar, no doubt, moderate amounts of sugar can be part of a healthy lifestyle. I am not arguing that we don't need to limit our sugar, we do. I'm just trying to bring some balance, common sense and rational thinking to a topic that is often sensationalized. 

Our bodies run on sugar. It's our brain's preferred energy source. From my friends at Precision Nutrition:

“Sugar is a fundamental molecule in biology.
Human bodies need sugar.
Sugar makes up the backbone of our DNA. Helps power our cells. Helps store energy for later. Plants convert sunlight into sugar. We convert sugar into fuel.
Molecules like glucose and fructose (just two of the many types of sugar) are so basic to our biological needs, even bacteria love them.
Indeed, sugar’s the breakfast of champions, chemically speaking.”

— Precision Nutrition

As part of my life long quest for balance and to stay away from the all-or-nothing mindset, I strive to not look at sugar as simply good or bad. It's not a choice of either eat-all-the-sugar-nom-nom-nom or never-ever have a gram of sugar ever! Most healthy people can have their sugar and eat it too. This week's healthy habit is to pay attention to food labels and limit added sugars to approximately 25 grams per day. 

NATURAL SUGARS

Some people go to the extreme and give up all sugars, including the natural sugar found in fruit and dairy. While of course you're free to do whatever feels best for your own body, cutting out fruit and dairy is not necessary for most healthy people, even those who are on a fat loss diet. Fruit provides nutrients, fiber, vitamins and minerals that keep the body healthy. Of course, we don't want to overeat fruit either, three bananas in one sitting is excess, but to enjoy a piece of fruit with lunch or as a snack is always a healthy choice. Fruit generally isn't making people fat. For most people looking to lose weight, there are often other food and lifestyle choices that can be improved that will have a bigger impact on fat loss than eliminating fruit.

PROCESSED FOODS

The sugar found in processed foods are often combined with fat and salt to make them extra delicious with little-to-no nutritional value. These are the sugars we want to limit because they are easy to overeat. We'd all do well to limit processed foods like ice cream, candy, snack cakes, pastries, soda and donuts. But we know all know that already that, right? 

READING THE LABEL

Here's where it gets tricky. There is sugar in almost all packaged foods, even the healthy(er) ones. You can read the nutrition label to see how many grams of sugar per serving, but how can you tell if those sugars are natural sugars or added sugars? If it is an added sugar it will be listed in the ingredients on the back of the package, but food manufacturers know you are looking for the word 'sugar'. Here are some examples of other names for sugar that are used on packaging labels. Pro tip: If it ends in -ose it is sugar. 

• Cane crystals
• Corn syrup
• Dextrose
• Evaporated cane juice
• Fructose
• Fruit juice concentrate
• Glucose
• High-fructose corn syrup
• Lactose
• Maltose
• Molasses
• Sucrose
• Syrup

Ingredients on the back of packages are listed in order of quantity. That means if sugar is the first ingredient, it has more sugar than any other ingredient in the package. 

25 GRAMS OF ADDED SUGAR PER DAY

A good rule of thumb is to limit added sugars to 25 grams per day. I highlighted the word 'added' because I don't count natural sugars in this total. When I buy packaged foods like pasta sauce, yogurts (while dairy has natural sugar, most store bought flavored yogurts have a lot of added sugars) and salad dressing, I try to choose items with six grams of sugar or less per serving. It can be eye-opening to read the nutrition labels of the foods you buy. Just reading the labels, being aware of the sugar content in the foods and keeping in mind the 25 grams per day guideline, is a great habit to cultivate. Awareness is the first step.

Limiting added sugar to around 25 grams a day allows you to eat the fruit and dairy that is healthful, while having some sugar that is found in most foods, without going overboard. If you tried to cut out all sugar, there would likely be nothing left to eat. 25 grams of added sugar a day gives you a target that is realistic and sustainable. Music to my ears. 

For more information on the topic of sugar and my view on artifical sweeteners check out this post I wrote called 'A rant on sugar, cocaine and artificial sweeteners.' 

If you like what I have to say about nutrition you may be interested in learning more about my sane and sustainable nutrition program (no boring meal plans, strict diets, macro calculations or crazy eliminations)! A few slots still open for new clients at a reduced rate. If you're in it for the long haul and willing to put in the work for permanent changes, this may be the program for you. 

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5 WARNING SIGNS OF A WEIGHT LOSS SCAM

Last week we talked about the seven health and fitness myths that just won't die. I did my best to debunk them once and for all. Now if only the internet would pay attention. Over here internet! I'm talking! 

This week I wanted to go over the 5 warning signs of a weight loss scam. Some may think that this is common sense, but as hubby likes to say, common sense is actually not very common... especially in the fitness industry.

The same rule applies as it does to anything else (I can hear my Dad's voice saying it now) "If it sounds too good to be true, it probably is." But I think as humans, we are always looking for the next quick fix, the undiscovered secret or the magic pill to solve all our problems. We may fall victim to believing the things that we want so desperately to be true. 

Pay attention to these common signs of a weight loss scam to avoid wasting your time and money. 

IT PROMISES RESULTS WITHOUT WORK

"Lose 30 pounds without changing your diet or exercise!"

Anything worth having takes work. If having the body of a fitness model could be achieved by taking a pill (and without Photo Shop), every single one of us would be walking around with six pack abs. Don't be fooled. Fat loss is hard work and lifestyles changes will be required for sustainable results. Anyone who tells you differently is likely trying to sell you something. 

IT PROMISES RESULTS IN A SHORT TIME PERIOD

"Lose 30 pounds in 3 weeks!"

Any plan that promises more than two to three pounds of weight loss per week should be examined closely. Any more than three pounds and you are likely losing water or worse, muscle. Muscle loss can hurt your metabolism, which makes it harder to keep weight off. Always aim for fat loss, not weight loss. Build muscle, lose fat, slowly over time. It's the only way.

IT REQUIRES THAT YOU PURCHASE BRANDED SHAKES OR SUPPLEMENTS

"Drink this fat loss super shake to lose 10 pounds quickly!"

It is always better to eat real foods than to take supplements. Some shakes may have better-sourced ingredients than others, but no shake is a magic weight loss shake. Shakes don't make you lose weight faster than real food. Shakes may help you consume less calories so that you create a calorie-deficit, which can lead to weight loss. Just remember it is the calorie deficit, not the shake. Shakes are great when real food is not available or convenient (I drink them all the time), but you don't need a shake to lose weight. 

Ever notice those fat burning pills always say "For best results use in conjunction with proper diet and exercise."? Save your money and focus on the diet and exercise part. 

IT'S NOT SUSTAINABLE OVER THE LONG TERM

"Drink two shakes a day followed by a sensible dinner for rapid weight loss"

"Do this extreme workout for an hour a day six days a week for 60 days"

Make sure any new diet or exercise plan passes the sustainability test. "Will I be able to do this long term?" A short term program delivers short term results. Once you go off the extreme diet or exercise plan any weight you lost will come back on. A better long term solution is to find a sane plan you can follow long term. If you are not going to drink shakes twice a day, eat cabbage soup or do insane workouts for the rest of your life then don't waste your time.

IT USES THE WORD DETOX

"For one week drink green juice followed by a shot of apple cider vinegar to detox."

The word detox is one of the largest red flags of a weight loss scam. It is a marketing term that means nothing. Drinking juice doesn't cleanse you. Eating cabbage soup and drinking apple cider vinegar doesn't detoxify your body. Our liver does an excellent job of detoxifying our body. If your liver stops working, you'll need to see your doctor immediately. 

There is nothing inherently wrong with drinking green juices, eating cabbage soup or taking apple cider vinegar. Just balance them with whole foods from a variety of sources and be aware that you're not detoxing anything. 

It all boils down to this:

Listen to your Dad (or my Dad). If it seems too good to be true, it probably is.

Be wary of outrageous claims. If the product could really deliver those kinds of results everyone would be thin and fit. 

Avoid extremes. Everything in moderation, my friends. Short term extremes do not produce long term results.

Be skeptical about testimonials and before/after pictures on the internet. When possible, talk to people you know and trust about their real world results. 

The problem is that when we fall for weight loss scams they end up being distractions that take us further away from our goals. If we focus on the tried and true principles over the long haul, results will follow. Money back guarantee. 

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Healthy Protein Fudge Popsicles

Making healthier choices isn't about giving up all your favorite foods. Sometimes it is eating your favorite foods in smaller portions and/or in moderation. Other times it is making healthy substitutes. Healthy doesn't have to be boring, we can have sweet treats that are healthy, satisfying and delicious. 

This post contains affiliate links. That means if you click on a link in this post and make a purchase, I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the costs associated with the running (pun intended) of this blog. 

Last weekend I made these healthy protein fudge popsicles. They tasted delicious like the store-bought ones, but because of the added protein powder they have 30 grams (per scoop) of protein. I am a Premier Protein ambassador, so I used their chocolate protein powder which has only two grams of sugar and no artificial sweeteners, colors or flavors. They were a cool refreshing post-workout treat on a hot summer Texas day. 

With only four ingredients, they were easy to prepare and I had gobble them all down before they melted. 

PROTEIN FUDGE POPSICLES INGREDIENTS

1 scoop of chocolate protein powder
2 cups of chocolate almond milk (use any type of chocolate milk you like)
1 tsp of cocoa powder
1 tsp of vanilla extract

Mix up the ingredients in a blender and pour into popsicle molds. Freeze for three to four hours. When frozen run the molds under warm water to loosen the popsicles from the mold. Eat all as quickly as possible before they melt. :)

Shut up and eat popsicles with me.

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52 Healthy Habits: Meal Prep That Actually Fits Your Lifestyle

Welcome to the latest edition of 52 Healthy habits when each week we talk about a new healthy habit that can be developed and cultivated for an overall healthier lifestyle. I am a big believer in habits, because they are the building blocks of a healthy lifestyle. It's not about willpower or self-discipline (if it was, I'd be in big trouble). It's about developing small habits one at time, slowly over time until your healthy lifestyle is effortless.

It's not about how fast you start, it's how long you stay consistent over time. Too much too soon can lead to overwhelm, burnout and failure. Each week we go in depth on one simple new healthy habit. You can follow along and try my habits or do one that works for you and your lifestyle. The first step is awareness. What is one small thing you can do today that will take you one step closer to your goals? 

MEAL PREP

The reason I like meal prep is because it takes the guess work out of your meals. When you plan ahead with healthy meals that you enjoy, you're less likely to feel frazzled and order pizza or takeout after a long day. Strategy trumps willpower. Having a plan in place in advance will make all those meal decisions just a little bit easier. 

Meal prep can seem overwhelming at first if you've seen the pictures on Instagram or Facebook of 21 tupperware containers perfectly portioned with grilled chicken, broccoli and rice. That can be an effective way to plan your meals for the week, but realize that it doesn't have to be all-or-nothing. If you're thinking there is no way you can plan 21 meals in advance or eat the same boring thing every day all week, then there is a meal prep plan that will work for you too.

The idea is to make meal prep work for your lifestyle and preferences. Don't try to force something that won't work for your lifestyle. You're probably not a professional bodybuilder or physique competitor, so you don't have to meal prep like one. If you hate chicken and broccoli, then meal prepping chicken and broccoli will never work for you. There are plenty of ways to meal prep the healthy foods you and your family will enjoy. Find what works for you. Start small. Build over time. 

This always makes me giggle:

Meal prepping is easy! pic.twitter.com/z6940P2g7T

— Doug The Pug (@itsdougthepug) March 13, 2017

MEAL PREP BREAKFAST IDEAS (THINK OUTSIDE THE DONUT BOX)

I know what it's like. You hit snooze one too many times, your kids won't put on their shoes, your husband can't find his briefcase (or tool bag), the news is reporting an accident on the highway you take to get to work and the kid's school bus is due in 10 minutes. Sounds about right. What about breakfast? Everyone could get a Pop Tart for the road, or with a little planning ahead, you can prepare a few healthy portable options that work within your crazy life. 

OVERNIGHT OATS

In small portable jars add 1/3 cup of raw (uncooked) raw oats, 1/3 cup milk, 1/3 cup of plain Greek yogurt. Put in the fridge overnight and let the oats soak up the liquids. In the morning, the topping options are endless, try berries, fruit, ground chia seeds, cinnamon and natural granola or nuts for some healthy crunch. 

EGG MUFFINS

Mix together whole eggs or a combo of whole eggs and egg whites (keep in mind that the yolks are healthy), chopped veggies (try tomatoes, peppers, mushrooms, onions, jalapenos, spinach, the possibilities are endless), shredded cheese, protein (turkey bacon or turkey sausage) salt and pepper. Spray a muffin pan with non-stick cooking spray and pour the egg/veggie mixture into the muffin cups until they are about 3/4 full (they will rise a bit in cooking). Pop it in the oven at 350 for 30-35 minutes until the eggs are firm. Refrigerate or freeze until ready to eat. Wrap in a paper towel and microwave them when ready to eat. It's a perfect grab on the go meal. Pair with a banana for a well-rounded breakfast.

HARD BOILED EGGS

If prepping overnight oats or egg muffins still seems like too much, you can simply hard-boil some eggs in advance. A couple of hard-boiled eggs is the perfect portable breakfast on the go. I like to pair with a piece of fruit for a balanced breakfast.

MEAL PREP LUNCH IDEAS (THINK OUTSIDE JACK IN THE BOX)

Work is hectic. Your boss is tough, your co-workers are whiny, your clients are demanding and that deadline is looming. Who has time for lunch? While the vending machine, cafeteria line or fast food drive-through may seem like enticing options so you can scarf down some food and keep working, taking a step away from the computer to have a quick nourishing lunch can actually make you more productive in the afternoon. Packing a healthy lunch in advance will take the guess work out of healthy eating for lunch and get you back to kicking @ss at work a little faster. 

JAR SALADS

I wrote more extensively on mason jar salads, so check out my original post for more in-depth ideas. It's easy to prep multiple salads for the week that won't get soggy (I swear!). First cook enough lean meat for the week. I like to grill (or petition hubby to grill) a couple pounds of chicken on Sundays. Start with a large mason jar and pour a serving of healthy dressing in the bottom. Then add veggies, cooked meat (like grilled chicken) and top with spinach or other salad greens. When you're ready to eat, shake it up and pour it into a bowl. Ta-Da. Make five jars on Sunday and eat all week. Because the dressing is on the bottom of the jar, they don't get soggy. Pinky swear.

REGULAR SALADS

Some people just don't believe me when I tell them the mason jar salads don't get soggy. Some people don't want to take the time to make five salads all at once. That is just fine. It's not about what works for me, it's about what works for you. You can still meal prep your salads even if you don't make them all at once. The key is having the protein already cooked and ready to go. Grill two to three pounds of chicken at one time, refrigerate or freeze what you won't use right away. Each evening, chop vegetables and prep your salad for the next day. Bonus points for chopping all the vegetables for the week in advance and just throwing together the salad ingredients the night before. 

LEFTOVERS

The easiest way to meal prep for lunch is to make extra portions for dinner and pack your leftovers. It doesn't take much extra time to prepare a couple additional portions, so cook in bulk where possible. When planning your dinner, plan an extra portion or two for tomorrow's lunch. 

MEAL PREP DINNER IDEAS (THINK OUTSIDE THE PIZZA BOX)

It's been a long day. You're exhausted. The kids want pizza. Hubby wants pizza. Heck, you kind of want pizza. If you planned ahead you can have a quick healthy meal for the whole family and save the pizza party for a special occasion. 

The secret to effective dinner meal prep is to start with meal components: Cook the protein, some brown rice, potatoes or chop some veggies ahead of time. Come dinner time, this will make a huge difference in quickly getting dinner on the table. 

CROCK POT MEALS

I am a fan of crock pot meals because the crock pot does all the work while you're going about your day. It can be a simple as adding protein like chicken or turkey, then veggies, potatoes, and black beans, the possibilities are endless. Combine flavors to suit your preferences. We make a big pot full of healthy whole-food ingredients and eat it for dinner and lunch for a few days. If we have a lot left over and get tired of eating the same thing after a couple of days, we freeze it for a later time. 

CASSEROLES

Casseroles are a great way to make large portions of a healthy meal to freeze for later. I love this recipe from Slim Sanity for a Chicken and broccoli casserole. I know I kind of poo-poo'd chicken and broccoli in earlier in this post, but if you are going to do chicken and broccoli, this is the way to do it. I love how this recipe adds Greek yogurt and almond milk for a creamy healthy base. Search healthy casseroles on Pinterest for more ideas than you could ever execute. Make ahead of time and freeze for a quick healthy dinner for those hectic work evenings. (Note: evaluate the ingredients of any recipe that claims to be healthy. Look for whole foods ingredients. Just because it says healthy in the title, doesn't necessarily mean that it is healthy.)

HEALTHY MEAL DELIVERY SERVICES

If you are just too busy to do any real meal prep, another option for dinner is one of those meal delivery services. You could choose one that delivers the healthy meals ready to heat and eat or one that delivers all the ingredients in proper portions and the recipe for quick dinner with very little advanced prep needed. It may be a little more expensive than meal planning and shopping for groceries yourself, but it is worth the investment if you honestly can't find the time to meal prep.

I hope I gave you some ideas to start prepping healthy meals. Remember it doesn't have to be all-or-nothing. Start with breakfast, once that becomes a habit, move on to lunch. Once you decide you want to make healthier choices and do a little planning ahead, I think you will find that meal prep can become just another healthy habit in your lifestyle. 

Will you give it a try? Let me know how it goes. Have questions? I'd love to help. 

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52 Healthy Habits: 10 Easy Healthy Nutrition Swaps

Have you been following along with my 52 Healthy habits series? Each Monday we talk about the habits we can develop to in order to live a healthier life. Habits are the building blocks of a healthy lifestyle. You don't have to change all your bad habits or attempt to develop a ton of new healthy habits all at once. In fact, trying to do too much at once can cause overwhelm and ultimately, failure. We, as humans, don't respond well to a lot of changes at once. A better strategy is to tackle one new healthy habit and take the time to cultivate it. Once you have a handle on it, add in another. The slow build approach is a much more sane and sustainable approach over the long term. After all, this is a healthy lifestyle, not a healthy 21 days, healthy 12 weeks or even a healthy year. We want to make changes that stick for life. Are you in? Let's get to it. 

Sometimes the easiest way to change those behaviors that don't bring us closer to our goals, is to make healthy swaps instead. Good or bad, we have already have developed the habit, now we can work on how to make that habit healthier. 

This post contains affiliate links. That means if you click on a link in this post and make a purchase I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the costs associated with running (pun intended) this blog.

TEA INSTEAD OF COFFEE

I may be biased here because I am on a break from coffee and feeling great, but I have found swapping my regular morning coffee for hot tea was an easy transition (I mean, after the debilitating headaches went away, of course.) Drinking a hot beverage in my favorite mug was a habit, I replaced that hot beverage for a healthier alternative and now drinking hot tea is my new habit. I go on a break from coffee once a quarter in order to reset my caffeine tolerance, so I am not so dependant on it for those early morning wake up calls. (I was going to say early morning workouts, but let's be real, I haven't been up for an early morning workout in months.)

CINNAMON INSTEAD OF SUGAR IN COFFEE

I love my coffee (which is why I do a reset once a quarter, so I can fully enjoy it again after my break). Drinking coffee is not a bad habit in itself. Caffeine has its health benefits. Usually it's what you add in your coffee that can be the problem. When you add processed flavored creamers and sugars, or order the 500 calorie barista-made drink, you're just consuming empty calories. There's nothing wrong with treating yourself once in awhile, It only becomes an obstacle to achieving your goals when it's a habit.

Swapping cinnamon for sugar is a great way to add flavor and spice to your black coffee without adding sugar. 

SELTZER WATER INSTEAD OF SODA

I was a Diet Coke fanatic for most of my adult life. I wasn't able to quit my several-a-day habit until I found a suitable replacement. Enter seltzer water. I swapped my daily Diet Coke for the fizzy goodness of seltzer water. It's important to note that seltzer water isn't sweet like soda because it doesn't have sugar or artificial sweeteners. It took some time for my taste buds to adjust, but now it is an easy choice for life. 

PLAIN YOGURT WITH FRUIT INSTEAD OF YOGURT CUPS

I've said this before, but it bears repeating now. Most of the yogurt cups you find in the grocery store are not health foods. They often have as much sugar as ice cream (It's no wonder they taste so good!) and riddled with processed ingredients, but are regularly marketed as a healthy choice. Of course, there are exceptions. I like the Siggi's brand for a healthier alternative, it is lower in sugar and higher in protein. Most of the big name yogurts on the grocery store shelf are junk foods masquerading as health foods. 

Swap your yogurt cups for a tub of plain Greek yogurt. Plain Greek yogurt is high in protein. Add fresh or frozen berries, fruit or natural granola. I bought a 8 pack of reusable small plastic cups with lids in order to pack my healthy yogurts for lunch. 

GREEK YOGURT INSTEAD OF SOUR CREAM

Yeah, I thought it sounded a little weird too, but you'll hardly know the difference. Use plain Greek yogurt instead of sour cream in recipes, salad dressings, dips and of course, on tacos. It has more protein and fewer calories than sour cream. Our favorite way to use Greek yogurt in a recipe is in our turkey mushroom caps.

OATMEAL INSTEAD OF CEREAL

No one ever mistook Fruity Pebbles as a health food, but even the healthiest-marketed boxed cereals usually have too much sugar, too many processed ingredients or are too low in nutrients. If you enjoy it, it's fine as an occasional treat, but there are better choices for your daily breakfast habit. A great swap for boxed cereal is old fashioned oatmeal flavored with cinnamon, berries and/or fruit. Add a scoop of protein powder and chopped nuts for a balanced breakfast of healthy carbohydrates, proteins and fats. 

TAKE A WALK INSTEAD OF DESSERT

We all love our dessert and it should be enjoyed once in awhile, but a better after-dinner habit is a daily walk. I know a walk doesn't sound as enticing as a piece of pie, but hear me out. A quick daily walk after a meal helps with digestion, gets you moving and burning calories with minimal impact on your body. You get some fresh air, quality time away from electronics and your dog will thank you too. If you think you don't have time, start with five minutes. Walk to the end of the block and back. Then over time you can work on building up duration and distance.

FROZEN BLENDED BANANAS INSTEAD OF ICE CREAM

Seriously, have you tried this? Take two to three frozen bananas and let thaw slightly before adding to a food processor or blender. Blend slowly until they have an ice cream-like consistency. Add protein powder, cocoa powder or peanut butter powder for flavoring. Share with a friend. A delicious healthy swap for ice cream. 

SPINACH INSTEAD OF ICEBERG LETTUCE

Swap that iceberg for a nutrient-dense alternative, like fresh spinach. Spinach has vitamins, minerals, fiber and even boasts a bit of protein. It is much more nutritious than iceberg and less expensive than those pre-bagged lettuce mixes. We buy a few bunches of spinach and use in our salads all week. 

SPAGHETTI SQUASH INSTEAD OF PASTA

I saved the best for last. I love spaghetti squash as an alternative to traditional pasta. We add low-sugar pasta sauce, parmesan cheese and ground turkey and we can hardly tell the difference from our regular spaghetti dish. If you have a spiralizer, you make spaghetti-like noodles out of almost any vegetable. 

What are your favorite healthy swaps? Did I miss any? Did I give you any ideas? Pick one to try and let me know how it goes. 

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