It is with much excitement that I am writing my first issue of the Eat Live Laugh newsletter as part of the DietsinReview.com family. I am a big advocate for eating things that make us feel good and also understanding what it is we are nourishing our bodies with. If you are a first time subscriber to this newsletter, congratulations, as you are on a path to eating better, living healthier and we’ll do some laughing along the way! Also, for all past issues of the Eat Live Laugh newsletter please visit: http://www.eatlivelaugh.com/newsletter.php
This month I am focusing on sugar. Sugar is a hot topic in the field of health and one that can leave some of us feeling blue – not just because we shouldn’t be eating much of it but also because of how it’s affecting our bodies.
Also, don’t miss our monthly fitness tip from Lis with some great ways for you to get yourself moving more each day.
Best in Health!
Eat your fat not your sugar
Let me begin by saying that I’m not condoning eating French fries and chocolate chip cookies when I say to "eat your fat". What I mean by this statement is that we need to ensure to eat healthy fats for the proper functioning and well-being of our bodies – such as nuts, avocados and olive oil. When the new fad in consumer packaged goods became “low fat” we have actually seen people getting fatter. The truth is the fat content and calories in all these products was only slightly reduced while the sugar content increased, the real reason our waist lines started to expand and we took the “low fat” labeling to mean we can eat more than before.
Sugar has been associated with high-blood pressure, heart disease, weakened immune system and even cancer. In addition to these very serious diseases it is important that you understand that an overload of calories from sugar turns into body fat just like an overload of calories from fat will.
Notable Sweet Alternatives:
You are probably wondering how much sugar you should actually be having. The truth of the matter is our bodies don’t need these simple sugars at all. According to Ann Louise Gittleman, Ph.D “The human body needs about two teaspoons of sugar in the blood at any one time.” That small amount can easily be met through the digestion of complex carbohydrates (grains, legumes, vegetables), protein and healthy fat. Getting sugar out of your diet is vital for your optimal health and the key here is to get the refined sweeteners, such as table sugar and even those substitutes such as NutraSweet, Equal and Sweet ‘n Low out of your diet. This may seem difficult but if you focus your grocery shopping trips on the outer aisles where you can find all of your fresh produce and meats, cheeses and breads you will avoid all those sugary filled foods which are full of preservatives to extend their shelf life, another reason you don't want to be eating them.
If you are looking for additional information or tips on how to get the sugar out please feel free to write me.
In winter we want to slow down, to hibernate and generally be lazy. Please don't do this, your heart will not like it and eventually you will get in a rut, feel slow and sluggish and lose motivation. For those who have already played these cards, here are a few basic cardiovascular exercises to beat the wintertime blues and to get ready for warmer weather and fewer layers.
Walk, walk, walk or run, run, run. It may seem almost too simple, but if everyone walked/ran twenty to thirty minutes a day we would all be happier and healthier.
The good old jump rope -- some cost less than ten dollars and can change your life – Really!
Finally crack open one of those fitness DVDs you bought or were given months ago and have yet to open
Hit the slopes - skiing is an excellent workout.
Turn on the Wii and pretend you are Rafael Nadal.
Stop using the overused “I don't have time to work out." Even our own Barack Obama doesn't use that excuse. Schedule a workout into your day just as you would any other social engagement or meeting.
There is no "best" cardio workout, but any one you choose is better than none at all, so get moving!!
Recipe of the Month: Almond-Oat Squares
(Contains no more than 4 grams of sugar, which is less than a tsp)
2/3 cup applesauce or mashed banana (I prefer unsweetened applesauce to lower the natural sugar content)
2/3 cup almond butter; room temperature
Combine the dry ingredients in a large bowl (Oats, almonds, bran, sesame seeds).
In a small bowl mix the apple sauce or mashed banana’s and the almond butter until well blended.
Combine both mixtures and mix well, then pat it into a 11-by-7 inch baking dish.
Bake at 300F for about 35 minutes.
Once removed from the oven, cut tiny slits across the top of the squares, which helps with flavor enhancement.
Let cool and then cut into squares or bars
When serving drizzle with agave – an all natural sweetener
You can substitute Cashews or Peanuts if those are preferred!
*Courtesy of “Get the Sugar out” by Ann Louise Gittleman
In the News
The salmonella outbreak in peanuts has been big news for the past couple of months and I wanted to ensure that you are fully aware of all the latest news on this outbreak and also provide a reference for what products you should be watching out for.
Salmonellosis is an infection with Salmonella bacteria. The majority of people infected with salmonella develop symptoms of diarrhea, fever, vomiting, and abdominal cramps; 12 to 72 hours after infection. The illness can last from 3 to 7 days and most are able to recover without treatment. In some cases a person may experience severe diarrhea which can lead to dangerous levels of dehydration and must be taken to a hospital. Infants, the elderly, and those with weakened immune systems are more likely to have a severe illness. If you feel you or anyone in your family has been exposed to peanut products please visit your local doctor.
We continue to hear breaking news everyday that is impacting our countries, our economies and our families. I fully support each of you as you focus on your own financial security but ask that we not forget about those who are still worse off than we are and to please remember that every little bit helps!
The Fruit Tree Planting Foundation has a very simple goal: to collectively plant 18 billion fruit trees for a healthy planet (approximately 3 for every person alive). Fruit trees heal the environment by cleaning the air, improving soil quality, preventing erosion, creating animal habitats, sustaining valuable water sources, and providing healthy nutrition. Think about all the lives you can impact and in addition the impact that trickles to our environment – Awesome stuff!
FTPF has planted thousands of fruit trees across the planet and provides advice and training for others to do so as well, but like most non-profit organizations they need help to continue the good work they do. To learn more please visit: http://www.ftpf.org/
Commit to yourself today, this week, this month that you will reduce your sugar intake by introducing some of the tips from this month’s newsletter
If you are on the east coast like we are where it has been extremely cold, this can certainly deter one from much needed physical activity so take a look at Lis’ fit tips and get yourself moving
Do you have a question or topic you would like to hear about? I love to hear from you and would love to share your hot topic with all of our readers. Please contact me.
Forward to a Friend
It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.
The content of this e-newsletter is for informational purposes only and is not to be perceived as providing medical advice, diagnosis or treatment. You should seek the professional advice of your medical doctor prior to beginning a new diet or weight loss program.