The Soda Pop Ban Debate

What's your opinion of the ban on super sized sodas in New York City?

I think it's a good idea. People don't realize how many calories they are consuming and how much sugar is in them. People also don't take in account the amount chemicals they are consuming when they drink the diet and normal soda pop. Over time a large consumption of soda pop can catch up to your health and cause harm.

I understand that everyone has a right to choose what they eat or drink but we are still in the times of extreme marketing and advertising that hypnotise people and then have them addicted to the sugar.

Check out this infograph that presents some interesting facts:


Source: everyday HEALTH


-Michelle

Did You Know? Gummy Vitamins

Eeek! It's one of those things that make me cringe, Gummy Vitamins! and especially if you are feeding them to kids.

These buggers are sneeeky!

Gummy vitamins do not improve your health. The gummy's are usually coated or combined with corn syrup (sugar). Not only is sugar unhealthy for your body but it also starts cravings for more sugar. To create the gummy vitamin the manufacturers must heat the material to very high temperatures that pretty much kills all the nutritional value in the vitamin. This leaving you with  : A Daily Candy.

With kids, it's important to avoid teaching them that eating candy everyday is an okay thing to do. Small kids don't understand that it's supposed to be a vitamin. All they see and think is candy, candy, candy! Creating a daily habit of eating candy is very unhealthy for any child.

I know it may be heard to get your children to take vitamins if they are picky eaters but it's best to try to get them to receive more vitamins and nutrients from the food they eat. Load your kids up with as many organic veggies, fuit and lean protein as you can. There is some vitamin & supplement companies that provide vitamins for kids that do not contain corn syrup and other high content sugar substances. They also try to make it kid friendly by shaping the vitamins into characters.

All you adults who pop those gummies back every day... let's be honest.. something that tastes that good, can't be good for you! Don't worry, I used to be fooled too ;)

Have you fallen for Gummy Vitamin temptation?
-Michelle

img via

Healthy Weight : Portion Sizes

I don't personally believe in counting calories or weighing food unless you are training for a fitness model competition. I believe all in moderation. Obsessing over food can become a bad habit and take you out of being in the moment.

Although, being aware of proper portion sizes is a key to eliminating over eating and weight gain. Or in some instances, being aware that you aren't eating enough. If you don't eat enough your body can go into "starvation mode" where it hangs on to every bit of food because it doesn't know when the next meal will be.

I'll be doing a series on proper portion sizes to give you a visual picture.
The first visual of the series is provided by FitSugar.

I was surprised by the following:

• how many strawberries you can consume for 100 calories
• one banana is 100 calories
• how easy it is to consume 25-30 grapes which are 100 calories.
• you realise that having a bowl of fruit on the counter which you take a couple pieces all day long can quickly add up and if you do keep track of calories, you might not even remember to track those calories.



via FitSugar



Do you keep track of calories or are you fairly good at knowing your portion sizes?
Join me on LiveLoudly Facebook Page to chat about it. Don't forget to LIKE it! please :)

-Michelle

Best Choices : How to Eat Healthy at Starbucks

Worst Choice Vs. Best Choice

I'm starting a new series on Best Choices to make when eating out. It will dive into: what is your best choices to eat at different restaurants, events or even when attending a friends BBQ. Sometimes you can be so hungry and overwhelmed with choices that you just give up/surrender and pick what your nagging candy gremlin in you wants (I've got one who loves to come out while I'm grabbing a water at 7-11!).

So the first place I wanted to touch on is a common daily favourite of many people. Starbucks!

Let me begin by making a comment most will want to debate with me about but this is my opinion and what I have found to be healthy choice for myself. I don't believe milk from a cow is healthy for you. There's alternatives to milk now and they ARE offered at Starbucks, we should all take advantage of this. I'll go into full detail regarding milk and dairy in another post.

Coffee
When ordering coffee try to stick to a water based coffee instead of a half dairy or half soy milk choice. This reduces the amount of calories obtained considerably. Stay away from the artificial sweeteners (you are adding chemicals to your coffee - sound appealing?). Instead use honey. If you have been used to sugar and sweeteners, it won't take you too long to get used to honey.

Americano (made with espresso & water) : 15 calories and 0g of fat
Caffe Latte (made with soy milk): 150 calories and 5g of fat
Mocha (made with soy milk) : 230 calories and 7g of fat

Smoothies :
should be used only when you are in need of a meal replacement and have no other choice. I do enjoy the chocolate banana one but it packs 300 calories and has 55g of carbohydrates in which 34 grams is sugar! It may be partially from fruit but that is still a lot of sugar.

Iced Coffee:
Always best to order a straight iced coffee (brewed or americano) and then add some soy milk and honey to taste. If you are in dire need of that blended drink, it's best to go with a light frapp.
Beware: even though it's only 140 calories it still contains 29 grams of sugar and sweeteners.


Food
If it looks like dessert - it is dessert! Those little treats staring at your soul while you stand in line are evil! lol
There's a reason the display case for the food is smack dab in your face, to make you stare at them while you wait and in the mean time you convince yourself "it won't be that bad". On average though, how many times do you really eat dessert during the day? Yes, maybe a birthday at work or special dining out at lunch but not just because you are having a coffee. To give you an example of what you may think is somewhat harmless:
Reduced Fat Banana Chocolate Chip Coffee Cake: 400 calories, 8 grams of fat and 50 grams of sugar!

Luckily, Starbucks does offer healthy food choices.

Here's a list of my GO-TO FOOD choices:

• Spinach, Feta & Egg White Wrap (use as a meal) - 290 calories and 10g of fat.
• KIND Bars - full of protein and low in calories
• Packages of dried fruit - natural source of calories
• Greek Yogurt - try to avoid the bottom part (extra sugar there)
• Fresh Fruit - easy option and natural (of course)
• Package of dried fruit & nuts - avoid the ones covered in a coating (sugar!)

Hope you enjoy this "Best Choices" series and if you would like suggest a subject for Best Choices, please contact me through email, Facebook or Twitter.

-Michelle

How Soda Pop Affects Your Health

I've always wondered how drinking a colored brown beverage was in any way benefiting my health.

Recently there has been lots of chatter about how Coca-Cola causes Cancer. So I went searching to see if pop had any benefit to our health. Guess what I found, pretty easy to guess... it has no benefit at all. So why do we drink it? Maybe because it's convenient, tastes good (I'll admit), and we just might be addicted to pop.

Regular pop contains loads of sugar and the diet-pop contains aspertame which makes you crave sugar. This leads to you wanting more pop, another sugar high. Pop also contains sodium (ie. salt) which leaves you thirsty, wanting more pop. They cycle continues on and on. A majority of people create a habit out of drinking pop which is hard to break. For instance: grabbing a pop when you walk in the door from work or grabbing a pop when you have dinner.

image via

So how do we break this habit?

I have 5 Tips to Break the Diet Pop or Regular Pop Habit:

1. Flavor your water with lemon. This is great in the summer time when you are looking for something tart and refreshing
2. Cut up a small amount of fruit and let is soak in a jug of water in the fridge. I like to use strawberries or oranges.
3. Freeze fruit into ice cubes. Then you drop the ice cubes into your water. I usually choose to muddle some kiwi to make fruit ice cubes.
4. Add a shot of fresh or low sugar juice into a glass of water. Make sure to avoid drinking juice by itself as it contains a large amount of sugar which can spike blood sugar levels (causing you to want to eat).
5. If your on the run and really need something totally different, I've found that the Vitamin Water ZERO drinks can quench my thirst without spiking sugar levels or leave me thirsty again.

Have you beat the Soda Pop cycle? Leave me a comment below or tweet me your healthy alternatives to pop.

-Michelle



Daily Healthy Eating Plan - Does timing matter?

Did you ever wonder if eating certain foods at certain times made a difference in your diet?


A Colourful Salad for Lunch or Dinner (no added fats)


From my personal experience - it actually makes quite the difference. I find you can control weight, food cravings and your digestive system.

3 Tips for Your Meal Schedule in the Morning:

1. A glass of warm water first thing in the morning before any other food or liquid helps your metabolism and digestive system get started.
2. Eat your whole Fruits seperate from any other food (ie. fats, protein, etc.).
3. Wait 2 hours after a fruit to eat any fats/protein

3 Tips for Your Meal Schedule in the Afternoon/Dinner:

1. Try not to have any fruit after 12 (noon) so you can avoid spiking your sugar levels.
2. Noon is a great time to have a whole grain carbohydrate. Try not to have carbs in the evening as it takes more for your body to burn them off.
3. Have your last meal 2 hours before you go to bed - this helps with digestion and let's you mind be at ease when you do go to sleep (no more dreams keeping you up).

Have you come across any food timing tips that seem to work for you and your healthy diet?

-Michelle

Love - Hate Relationship : Sugar



cupcake sugar cookie



Oh sugar how I love you but our relationship is just so wrong. We must part ways, forever!

Trust me... I love sugar and hated the thought of giving it up. I do treat myself on the rare occurrence though (everything in moderation, I say). I feel amazing when I'm off sugar and I can instantly tell the difference in my body (the way it moves and feels) once I've had sugar.

Studies have shown that people's sugar addiction is equivalent to people who have an addiction to heroin or cocaine. Scary but it's true. Once your sugar levels have dropped after getting the sugar "high" your body starts to crave it again. You start to feel sluggish, tired and cranky and the first solution your brain sees is to get another sugar high. This is when you reach for the piece of chocolate and relief rushes over you.

Lots of people don't realise that there is sugar injected into their every day food purchases. When the label on the product says "low fat" it means they have probably tossed some sugar in there so it still tastes good. Bonus for the company is that you will get that craving for the product again because of the sugar. Now they've got you coming back for more!

Even natural sugar from fruit is recommended to be eaten on an empty stomach and with no other food. This is to help prevent the other food in your stomach becoming waste (non-nutritional). I like to use this simple guide with fruit:

If you want fruit before a meal, wait 1 hour after eating the fruit before eating a different type of food.

If you want fruit after a meal, wait 2 hours so the food is able to digest before enjoying the fruit.



Birthday Cake - A special treat 



Here's some other helpful tips to help fight the sugar bug:

• If sugar is in the first 5 ingredients on the box = put it back!
• Ingredients ending in "-ose" = sugar
• Sugar cane may be a "healthy" sugar but it's still plain and simple sugar.
• Avoid sugar in the supermarket by sticking to the perimeter to shop. No up and down the isles. Food should be Fresh.
• Avoid drinking your sugar: juice, special coffee and alcohol are great examples of loaded sugar drinks.
• Create a habit: when you go to reach for that sugar bite, build up that will power and say no. After 7 times of saying no it becomes a habit and it becomes much easier!

Bonus about getting rid of that sugar addiction to improve your overall health?? :  you might even find that your waist starts shrinking!

How do you stay away from sugar? Any helpful tips?