How Much sugar is in your fruit

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Alternatives to sugar

Source: natural health mag

Barley Malt
Made from fermented grains whose starches have turned to sugars, barley malt tastes slightly like malted milk balls.

 

Raw Honey
Loaded with natural enzymes, vitamins, and minerals, honey comes in a variety of colors, ranging from intensely flavorful dark brown to lighter (and milder) shades of gold. Always go organic, and because raw honey contains live spores, never use it to sweeten the food of an infant or toddler without consulting a doctor first.

 

Brown Rice Syrup
The rich butterscotch taste of this syrup, derived from cooked brown rice, mixes well with oatmeal and other hot whole grain cereals.

 

Stevia
From a South American herb, Stevia rebaudiana, stevia is much sweeter than sugar and has a slightly bitter licorice taste. Available in powder and liquid forms, it’s good for diabetics because of its mild effect on blood sugar levels.

 

Molasses
A potent and highly nutritious sweetener, molasses contains all the beneficial stuff that’s stripped out of sugar cane during the refining process, including iron, manganese, zinc, copper, and chromium.

 

Date Sugar
This ancient sweetener made from finely ground dates offers all the fruit’s vitamins and minerals, plus the calming amino acid tryptophan.

 

Birch Sugar
With 40 percent fewer calories than white sugar and a low score on the glycemic index (which ranks a carbohydrate’s effect on blood sugar and insulin), this sweetener, also known as xylitol, occurs naturally in tree fiber, corn, and some fruits.

 

Maple Syrup
Look for organic, 100 percent pure maple syrup, which contains only the sap of maple trees-and no added corn syrup.

 

Agave Nectar
Sweeter than refined sugar and with a lower rating on the glycemic index, the juice of the agave cactus is a good choice for diabetics or anyone seeking to avoid a sugar rush.

Source:http://www.naturalhealthmag.com/healthy-eating/naturally-sweet

 

Day 162: Weekend green Smoothie challenge

 

I have been trying hard to get my mind back into the game and thought a challenge would get me back into the mindset I need to be.

So for the weekend, I will be doing a green smoothie for my meals and nuts for snacks.

Here is what my Saturday and Sunday will look like

 

Morning: 16 oz warm water with half a lemon and a sprinkle of cayenne pepper

  •               Green smoothie
  •               Hot green tea
  •              32 oz Water

Snack:

  •              2 servings of peanuts
  •               Small green apple

Lunch:

  •              Green smoothie
  •              32oz Water

Snack:

  •             Green tea
  •             2 servings of mixed nuts

Dinner:

  •              Green Smoothie
  •              32 oz water

 

Exercise will be a 5k walk every evening.

Monday will be the start of my carb cycling and I hope this weekend challenge will get me back into the mindset I need to make this work.

 

New to green smoothies? Here is a quick how to guide. The only think I would change is to remove the sweeteners and add fruit to it instead.

 

Day 138: what I ate Wednesday

I decided to join the WIAW movement and see if it will work out. To day I took a picture of all my meals and this is mostly what I have been eating all week. (see food prep)

Breakfast.

Avocado “taco” made from two eggs protein pancake
1 piece of toast and PB (totally cheated but it was right there in front of me and I couldn’t resist.)
tea and lemon
32 oz water

used the egg as a tortilla. this is my trick for getting a low carb taco

not be best of pics. Calories 621, Net carbs 19, protein 33. Did not need the toast&PB

Lunch

Thai stir fry (broccoli, cauliflower,french beans,snap peas,carrots)
salad (I cup lettuce, half a granny smith apple,quarter carrot strips, boiled egg, half Avocado)
32 oz water

Calories 304, net carbs 15, protein 11

Afternoon Snack (before 30DS)

Green tea
I serving nuts

calories 160, net carbs 4g, protein 7g

Dinner

Green monster smoothie ( 1 cup swiss Chard, 1/2 banana. 1/2 mango, 1 cup soy milk)
32 oz water

Calories 162, net carbs 30, protein 7

I decided to move my green smoothie to dinner so that I can have a bigger breakfast. I run in the morning and I am moving about all day therefore my new strategy is 600/400/200 calories  plan during the day. Heavy in the morning to give me more energy throughout the day and light at dinner time for laying about and watching Telly Studying hard. Isn’t the general rule of thumb “One should always go to bed hungry? “

Exercise

3.3 mi walk (Didn’t get up in the morning to run because the wing was howling outside and my bed was warmer- excuses… excuses)
30-day shred- day 8 level one.

Day 137: Vegetarian Low carb recipe: protein pancakes and 2013 goals

First lets start with the goals. One of my 13 in 13 was to start running in the rain. I live in a pretty rainy area. pretty much rain and fog all year round. As a result, I always make the excuse to not go running when it rains, which is always. this year, I decided that I would get myself some running in the rain gear( still haven’t gone shopping) and just step out and run.

Today I did it. I woke up at about 5:30 and when I stepped outside, the grass was wet and there was a light drizzle outside.Let me start by saying that getting out of bed today was a struggle. I finally got out about 30 minutes after my alarm clock rang by reminding myself MARATHON!!! MARATHON!!!. so the rain was a perfect excuse to go back to sleep. good news, I didn’t. I got out there and pounded out 3 miles with misty glasses, wet hoodie and all. I felt really good about myself. I think I have proven to myself that it can be done. Next time it rains and I have a run scheduled, No more Excuses.

Now onto the Yumminess.

I love pancakes for breakfast but the carbs in each are just too much. I have accepted the fact that my body does not work well with carbs and this weekends carb-fest led to a 4lb gain despite the fact I was under my calorie limit on all days. A calorie is not a calorie.

So Now that I am back on my regular schedule I decided to make a low carb version of pancakes. No flour in the recipe and no whey or protein powder.

What you will need

  1. I cup of any nut flour (almond, peanut etc. I used peanut flour)
  2. ¼ cup of desiccated coconut
  3. ¼ cup of soy milk
  4. I large egg
  5. I table spoon of baking powder
  6. 2 teaspoons of sugar (avoid this if you want- the coconut has enough sugar to make the pancakes sweet.

 

(Makes 5 servings)

-Mix the dry ingredients in a bowl

– Add the wet ingredients and mix. Make sure the consistency isn’t too thick- can add some water.

you don’t want the mixture to be too watery

– Put some butte on a hot pan and put about a table spoon of the mixture( I leaned the hard way that too much will result in a mess that looks nothing like a pancake.) small pancakes about 2.5-3.5 inches in diameter are best.

– Cook both sides about 2 minutes each on medium heat.

– Ready to serve

I think it might take me a whole to get used to the taste. It is sweet (coconut) and nutty and I’m not a huge fun of nutty tastes. I can’t even look at a peanut butter cup and it’s taken me a while to even put peanut butter on toast. But I will make myself love these. Don’t get me wrong they taste delicious. And at 5g carbs and 15g protein, they are a win

 

Nutritional value

Calories 149, carbs 9g, Fiber 4g, net carbs 5g, protein 15g, sodium 23g

 

Traditional pancakes

Calories 178, net carb 21g, protein 5g, sodium 26g, fiber 1g

 

 

Exercise

-3mi/41 minutes- walked about half of it.

-Ab work 100 crunches, 100 reverse crunches, 100 bicycle crunches,  30 sec plank, 100 oblique crunches,

-30-day shred.- day 7 level 1

 

 

Day 130: Catching up and chocolate is my drug

I don’t think I have made an update about what I have been doing since the New Year began.

My plan was to start a 21-day whole food detox/cleanse but that hasn’t happened so far. I would start my day on plan but something at midday or evening would happen and I would go completely off plan. The main reason for this is because I haven’t planned and shopped for what I would need. Planning is essential.

The other thing I started but fell off track was the 30-day shred. I got to day 8 and even did level 2 & 3 but then the holiday and guests and travel came along and I just couldn’t sustain it. So I am starting over. It’s like the 8 days never happened. 2 days down and 9 to go for level one.

My pre-training marathon training is on track. So far I have been doing 5K every morning. No walking just running all the way trough. I have been taking it slow about 39 minutes for the run but I intend to pick it up a bit and get back to my 29 min/5k or less.

I need to start making mini weekly goals that have nothing to do with number losses. Just habits that I need to maintain if I am going to get my 3:45 marathon.

For this week

–       Drink 100 oz of water daily

–       Run 30-35 miles this week (one run has to be a 10k)

–       Keep carbs at 100g

–       30-day shred daily

 

My name is Linda and I am addicted to chocolate. I have a chocolate problem and I have tried to kick it but it won’t go away.

I think I have stayed away from the drug for a month or two but today I completely gave in.  Cadbury’s is especially hard for me to resist. Its like I always have to battle with my self at the check out counter at the supermarket and quite honestly it’s exhausting.

Today I went ahead and got some. The excuses I’m making for myself is that at least its dark and 80% cocoa. I got a 90g bar and told myself I would be good and only eat 15g which is about 3 small squares a day. But let’s be honest. There is no way that bar would last 6 days in my house. As of this evening I have already had 6 sqs, which is actually a victory for me. I know I shouldn’t bring these things into my house and obviously haven’t learned my lesson. Or maybe it can be once a month treat.

 

Here’s to hopping tomorrow will be a better day.

Day 126:Detox re-do and back to serious running

Since my detox did not end as well as I hoped, I am doing it over again. We got guests staying over and I just couldn’t maintain feeding them and sticking to my plan. The great thing about my first detox is that I now know that I can do it. I was never hungry, I kept on plan for the 8/10 days I was doing it and I now have the tools to be successful. The detox wasn’t a complete failure because I lost 4 pounds in the first four days.

The one thing I didn’t like about my detox was the amount of carbs I was consuming. The green monster and some of the soups I made were really carb heavy and the fruit I was eating was also not helping. I want to try and re-do the cleanse and make it lower in carbs. For fruits, I will stick to berries and leave the tropical sugary fruits.

I am going to try and create a lower carb version of the green monster and also keep the soups as low carb as I can get them.

Some of the veggies I was eating were carrots and beets, which are really high in carb. Those have to be cut out for this period.

 

This time round. I am doing it for 21 days. By the end of this time, I hope to be in the 150’s. I was going to start Monday but why wait. Day one will be tomorrow and will last until 25th. My final weigh-in will be Saturday 26th.

 

  • Breakfast will stay the same

-Warm lemon water (16oz water and juice of half a lemon)

-Green tea

-32oz-distilled water

-Green monster smoothie
Low carb green monster

½ cup strawberries

I cup spinach and I cup Swiss chard

I Medium cucumber

1-cup soymilk

½ cup of water

 

  • Lunch will also be similar to my 10-day detox

Various salads, with lots of raw veggies and avocado and tofu

Stir fry- broccoli, cauliflower, French beans, sugar snap peas and green and red peppers

 

  • Dinner will be my low carb veggie soups

-Cabbage and mixed vegetable soup

-Butternut squash curry soup

-Lentil soup

-Split pea soup

 

I have also slacked on my running and I am going to start tomorrow. I haven’t done more than 10K since my marathon and I intent on getting back to my 10k+ weekend runs. Goal for January is 100miles. I need to seriously start focusing at the beginning so as not to run around like a chicken with the head cut off.