Posts tagged #tips

6 Tips to Give Up Sugar

1. EAT.
Make meals a priority and don’t let yourself get hungry. When you’re hangry and desperate, packaged snacks are quick, cheap, and usually full of sugar. Plan ahead and pack nuts, an apple, avocado, anything healthy that could tide you over.

2. ADD Fermented Foods into Your Diet.
Sugar puts our bodies in an acidic state that cries out for MORE sugar. Fermented foods ALKALIZE our bodies restoring balance and kills the strong cravings. Kombucha, miso, sauerkraut, fermented veggies, kimchi, and pickles are all fermented items you can incorporate into your diet.

3. Be a Detective. Sugar is in so many foods that you wouldn’t expect so it’s important to be an avid label reader. This is a personality trait of a healthy person and is a habit that you can start today! Things like ketchup, tomato sauce, dips, peanut butter, dressings, energy bars, and marinades are foods that usually have unsuspected added sugar.

4. “ Out of Sight, Out of Mind”.
This tip is simple: don’t buy it. When it’s in the house it calls out to be eaten. If it’s not there, you can’t have it. So at work kindly ask the token candy-bowl-keepers to place their stash under wraps to help you out.

5. Eat Healthy Fats.
When I upped the avocado, olive oil, nuts, and coconut oil in my diet, I noticed I was more satisfied after each meal and I stopped craving something sweet afterwards. These are not the fats that make you gain, these are the ones that make your skin glow, waist shrink, hair shine, and control your sweet tooth.

*Coconut oil is used as instant energy by your body because it’s made up of medium-chain-triglycerides (same as sugar) that your liver processes right away without the insulin spike/crash. So if you’re reaching for sugar to get a boost, try 1-2 tablespoons of coconut oil instead. Put it in a smoothie or eat it right out of the jar with a spoon! BONUS: coconut oil is also linked to weight loss especially in the belly area.

6. Choose Quality over Quantity.
OK, so you’re having an attack. You Must. Have. Sweet. Now. What do you do? Reach for a high quality, naturally sweetened treat. Near a health food store? Even better. Choosing naturally sweetened items that use raw honey, maple syrup, agave, etc. is better than something with the refined white stuff.

As always, the important thing is about making the best choice in any situation you’re put in. If you often find yourself craving sweets, the first step is to admit you’re addicted (kidding… maybe), and the second step is to get prepared. Preparation is THE key. Put the tips above into practice to give yourself a fighting chance against free donuts and birthday sheet cakes at the office.

Here are a few swap ideas to get you started on your sugar-free journey! Do you crave….
Gummy/fruity candy? Pick up pints of berries and grapes.
Ice Cream? Freeze bananas and whip em in the blender w almond milk and PB!
Chocolate? Make this recipe with 3 ingredients.
Cake? Try these fruit sweetened brownies 

More sugar-free recipes are coming your way! Please share any of your favorites below 

7 TIPS: Healthy on a Budget

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When I hear “eating healthy is too expensive” my inner Elle Woods gears up to deliver a strong closing argument to shut down the case. This is because I am living proof that its not. About 2 years ago I left a cushy 9-5 to pursue my dream without a savings account or plan. With one paying client and rent to pay, I know all too well how to make it work on a tight budget. As a health coach yes, I made nourishing food a priority over bar tabs and trips to the shore. But on any healthy eating journey, choices need to be made. Below are the tips I personally followed to stay healthy no matter what.

1. Know your staples
Identify the 5 items you buy almost every time you’re at the grocery store and get to know their average prices in relation to amount (ie per pound, count, etc.). Without memorizing every price in the store, you can know when to spot a deal or a markup on your usual items. Just like its important to read nutritional labels to be healthy, you have to read the prices to be thrifty.

2. Choose where to buy
Are your staples best bought in bulk, fresh, frozen, or in a can? Think outside of the grocery store and consider your favorite type of wild rice could be cheapest on Amazon.com or Vitacost.com. Knowing the prices will help you figure out if the bulk section of your store or pre-bagged is cheapest. While bulk is usually always cheaper, be cautious for exceptions (ahem, chia seeds at Whole Foods).

3. Be realistic, not perfect
Eating healthy doesn’t mean all or nothing. I believe fresh, organic, local, and seasonal is the optimal way to eat, however, I know it’s not always possible and that’s OK. Get familiar with the EWG Dirty Dozen and Clean 15 list to see what’s most and least effected by pesticides and toxins. If you can’t go fresh and organic, go fresh. If canned and frozen makes sense for you right now, go for it. The goal is to stick to whole foods and veggies at your price point.

4. Shop outside of the box
Box meaning literally, boxes of processed foods. Prepackaged snacks are not only unhealthy but also expensive! If they make health claims expect them to be even more. Shop the perimeter of your store to stay near fresh produce, meats, fish, and frozen goods. However, the middle does contain whole grains, beans, nuts, seeds, and condiments so dip in when necessary.

5. Eat seasonal
Seasonal eating has an expensive sound to it, but in fact is the most affordable way to eat. When fruits and vegetables are in season, they are growing in abundance and need to sell! Without being too tied to your staple list, buy produce on sale or what’s in season to get the best nutritional and monetary bang for your buck.

6. Stock condiments
When you have a kitchen stocked with herbs, spices, condiments, and sauces, you can make any meal new and exciting. Give a simple meal of brown rice with vegetables an Asian flare with tamari, sesame oil, and sesame seeds or go Italian with oregano, garlic, and a chunky marinara. Seasonings make throwing an affordable, healthy, and delicious meal together a snap.

7. Go meat-less, more
Take the “meatless Monday” concept and run with it. Meat and animal products are expensive! Buy half the meat you normally buy and replace it with beans, tofu (1x per week), seeds, nuts, nut butters, and protein-rich quinoa. Contrary to popular belief, plants DO have protein! I challenge you to limit your yogurt, cheese, cottage cheese, deli meats, and fresh meats for a month and watch your grocery bill go WAY down. Also, your pants size!

Do YOU have any tips to stay thrifty at the grocery store? Share with us below!

Posted on March 10, 2015 and filed under Nourish Tips/Advice, NOURISH.