Thursday, May 7, 2015

Sugar has many names


Sugar is in everything now days. You can find it in pizza, salad dressing, crackers, bread, Soups etc.  
In 2009, the American Heart Association released a statement on how much sugar to eat (rest assured, a little bit of sugar is OK.)
 Most women should eat, or drink, no more than 100 calories per day from added sugar, about 6 teaspoons. For men the cutoff is 150 calories from added sugars, or about 9 teaspoons. As a point of reference, a 12-ounce can of cola contains approximately 130 calories or about 8 teaspoons of added sugar.  This  only applies to sugars that are added to food by consumers or added during manufacturing (that means the sugar added to your crackers, cereal and other packaged foods counts). The naturally occurring sugar in fruit, vegetables, whole grains and dairy doesn’t count.  




 Here's a list of different names for sugar:

 1. Anhydrous dextrose
2. Agave
3. Agave nectar
4. Beet sugar
5. Brown sugar (light and dark brown)
6. Cane juice
7. Cane juice solids
8. Cane sugar
9. Cane syrup
10. Carob syrup
11. Caster sugar
12. Coconut sugar
13. Confectioners’ sugar
14. Corn syrup
15. Corn syrup solids
16. Crystalline fructose
17. Date sugar
18. Demerara sugar
19. Dextran
20. Dextrose
21. Dehydrated cane juice
22. Evaporated cane juice
23. Evaporated cane syrup
24. Evaporated sugar cane
25. Fructose
26. Fructose crystals
27. Fruit juice crystals
28. Fruit juice concentrate
29. Glazing sugar
30. Glucose
31. Glucose syrup
32. Golden sugar
33. Golden syrup
34. Granulated sugar
35. High-fructose corn syrup (HFCS)
36. Honey
37. Icing sugar
38. Invert sugar
39. Invert syrup
40. King’s syrup
41. Lactose
42. Maple syrup
43. Maple sugar
44. Maltose
45. Malt sugar
46. Malt syrup
47. Molasses
48. Muscovado
49. Nectar
50. Pancake syrup
51. Panocha
52. Powdered sugar
53. Raw sugar
54. Refiners’ syrup
55. Sorghum
56. Sorghum syrup
57. Sucanat
58. Sucrose
59. Sugar
60. Superfine sugar
61. Table sugar
62. Treacle
63. Turbinado sugar
64. White sugar
65. Yellow sugar

*I got this list from Eatingwell.com

Wednesday, May 6, 2015

Turkey Meat Loaf

Body Beast 

Turkey Meatloaf

I got this recipe from the Body Beast Workout Program.  I didn't have high hopes.  It surprised us.  This is our favorite meatloaf recipe now.  With turkey low in saturated fat it's also good for you and cheaper then beef right now.  I wanted to keep eating this and skip all the veggies at dinner.  You won't be disappointed.                         

                                                           


Ingredients:
  • 2 pounds of lean ground turkey meat
  • 1 cup whole wheat bread crumbs (I used panko)
  • 3 cloves of garlic, finely chopped
  • ground black pepper to taste 
  • 1 cup of all-natural mild or medium salsa
  • 2 large eggs, lightly beaten
  • 1 teaspoon sea salt
  • fresh chopped parsley(optional, garnish)

Instructions:
  1. Preheat the oven to 375° F.
  2. Combine the ground turkey, salsa, whole wheat bread crumbs, eggs, garlic, sea salt, and pepper in a large bowl.
  3. Form into the shape of a loaf and place in a 9″ x 5″ loaf pan.
  4. Bake on the center rake of the oven for 60-70 minutes until no longer pink in the middle.
  5. Let stand for 10 minutes before serving. Cut into 8 equal pieces. 
  6. This can be cooked in a crock pot for four hours on low.

Tuesday, May 5, 2015

Change your DIET to EDIT

 

This subject is such a personal matter. Many people follow fads, quick fixes. The process of eating and living a healthy life is not a gimmick or a quick fix. You don't have to try and reinvent yourself overnight. Do not panic!!!! This is what we do challenges for. To help you sort through your habits and create a lifestyle that helps with your daily choices.
EDIT -----means deciding what you will eat, what you'll eat less of and what you will cut out altogether {for me it's easy to give up soda but chocolate is whole different story}
1- Embrace a healthy frame of mind. Do not guilt yourself if your day didn't go great. Leave the past in the past. Mistakes happen----- expect them. Focus all your energy on your new day and you choices in front of you.
2-Lifestyle plans work WAY better.  We all know we've got to put a plan in place to go where we want to go.
3-Accept that reaching goals takes time. Weight loss takes time, trying out new recipes that are healthy and that you and/or your family like TAKES TIME.
4-Watch your portion sizes {See picture below}
5- Make exercise a priority. We all have the same 24 hours so what we do with it makes a big difference. No excuses!! The only way to gain muscle is to work it. Look for ways to MOVE MORE during the day.
6- Sleep--Getting enough keeps your appetite down and your body working at it's best.