Diet Treats That May Be Tricking You

I’m a nutritionist who believes in sweets and treats. (Gasp, right?!) I use the term “conscious indulgence” to help my clients find an accepting spot for decadence in their diets. So many of us are looking for ways to lose weight, stick to a healthy meal plan, but also indulge.  We’re looking for “free” foods and “sweet” foods that we can eat without “guilt” (a food term I despise by the way) or fear of derailing our efforts. So this Halloween, I wanted to point out how some of those kinds of treats may be tricking your brain and body.  Tricks are fine on All Hallow’s Eve, but when it comes to your nutrition, trying to trick your body can derail you from your goals. Re-sensitize your wagging tongue. Are you looking forward to walking your kids through the ‘hood with a diet soda in your hand? Or, do you eat gorgeous salads at lunchtime and pair them with a diet drink?  Even though these practices would be condoned by some, I am not a believer in artificial sweeteners and I’d say the comfort, sweetness, and pleasure of diet soda is nothing but smoke and mirrors.  I’m picking on diet soda right now, but there are artificial sweeteners in so many foods: yogurts, chewing gum, candy, salad dressings, and more!   I’ll tell you that this treat is a devil in disguise. While I could support this argument from many angles (artificial sweeteners as appetite stimulants and triggers for cravings to name a couple), I’m focusing on the pleasure sensors on your tongue.  As we age, our taste buds become less sensitive. We load up on salt, sugar, and fat to really concentrate flavors, and our tongues become even more dulled to the natural sweetness of foods. Since artificial sweeteners are 180 to 13,000 times sweeter than sugar, people who use them like their sweets sweeter, denser, and richer and it may take more to satisfy the indulgence than their sugar-eating counterpart.  My advice: wean or cold turkey yourself from artificial sweeteners. Once you get ‘em out of your system, your tongue will forgive you and you’ll be surprised how much more delish that mango tastes than it did before. Replace artificial sweeteners with the real deal and, instead of diet soda, opt for seltzer, green tea, or drinks with ingredient lists that are clear of chemicals. I’d argue that a spoonful of honey in your green tea can be just as indulgent and much more satisfying. Don’t give candy a hierarchy. You may think the jelly beans are a better choice than the chocolate coins because “they’re just sugar, whereas the chocolate has fat,” but truth be told, any extra calories you eat get turned into fat—whether they come from sugar, fat, or carbohydrates.  You are not eating the gummy bears for their vitamins or minerals (there are none), fiber (none again), or health benefits (nada, nil, zilch). You’re eating your treats for their taste and the pleasure of indulging. Sit down. Enjoy your treat so that it will be mindful, conscious, and satisfying, rather than eating it standing up, in the car, or when you are distracted.  While you aren’t eating Halloween loot for the health benefits, can you go healthier? Yes! Choose a chocolate that is made with 70% cacao. Look for gummy candy that is made with organic ingredients and are dye-free. Heck, roll your caramel apple in flax meal and coconut flakes. You won’t be tricking your body, you’ll be treating your mouth… and you’ll reap a little nutritional benefit along the way. So no more tricks with your treats, okay? Keep ‘em separate, and rock an honest bod. Be real with your conscious indulgences—there’s a place for them in your Nutritious Life. Tried it all, but your weight still won’t budge? Could you be struggling with emotional eating? Emotions are the cause behind overeating an estimated 75% of the time and learning how to manage emotional eating can change your health—and your life! Our Emotional Eating course provides you with the knowledge and expertise you need to ease your own food struggles and to help others if you decide to start a side hustle as a coach. (You can even go all in and Become a Nutrition Coach.) Learn more about our Nutritious Life Emotional Eating course and we’ll see you inside. 

Healthy Eating for Diabetes: The Best Nutritious Snacks and Tasty Breakfast Ideas

If you’re living with diabetes, the biggest hurdle is often knowing what to eat and what not to eat—especially when it comes to snack time and breakfast. Choosing foods that are high in fiber, protein, and healthy fats is essential. These foods will work hard to help keep blood sugar levels where they need to be. Read up on what diabetes is, how to help control it with healthy snacks, and some delicious breakfast ideas to start the day off right. What is Diabetes? More than 34 million Americans have diabetes (about 1 in 10), according to the Centers for Disease Control and Prevention (CDC). Diabetes is a chronic condition that affects how the body turns food into energy. When we eat, food is broken down into glucose (sugar) and sent into our bloodstream. When our blood sugar rises, it signals our pancreas to release insulin. Insulin is a hormone that we all need to allow sugar to enter our cells for use as energy. With diabetes, the pancreas doesn’t make enough insulin, or it can’t make good use of the insulin it is producing, or both. Because of this, people with diabetes wind up with too much sugar circulating in their bloodstream, which is called hyperglycemia. Eventually, all this sugar “hanging out” can affect kidney function, heart function, eyesight, and mess with your nervous and immune systems. Types of Diabetes There are three main types of diabetes: Type I — Once known as juvenile diabetes, Type I diabetes is a chronic condition in which the pancreas produces little or no insulin. This means that people with Type 1 need to take insulin shots, or wear an insulin pump, every day to manage blood sugar levels. (Insulin can only be injected because stomach acid destroys it, and oral medications for diabetes, such as metformin, only work if your pancreas is still producing some insulin.) Type 2 — With Type 2 diabetes, your body typically produces some insulin, but not adequate amounts. This leads to your cells responding poorly to the insulin it does produce (which is known as insulin resistance). The pancreas reacts by trying to produce more insulin, but eventually it can’t keep up and sugar builds up in the blood. Some people can manage their Type 2 diabetes with exercise and healthy eating, according to the American Diabetes Association. Others may need to take oral medication and/or an insulin shot to meet their target blood sugar levels. Gestational Diabetes — This type of diabetes only happens during pregnancy. The good news is that gestational diabetes can often be managed through diet and lifestyle alone (minus the medication and/or insulin in Types 1 and 2). But it does increase the risk of developing Type 2 diabetes in the future, so controlling it is key. Some scientists have even proposed the term “Type 3 diabetes” to describe Alzheimer’s disease. Even though it’s not widely accepted, the concept is worth noting here. The reasoning supports the belief that insulin dysregulation (AKA diabetes) in the brain causes dementia. Help Control Diabetes With Healthy Snacks Choosing foods and snacks with healthy fats, proteins and high-fiber, low-sugar carbs, is essential for those living with diabetes. Some great snack options include: High-fiber crackers with a packet of nut butter Veggies with hummus Hard-boiled egg with a cheese stick and a piece of fruit Apple with nut butter Cottage cheese or yogurt with berries Handful of almonds Protein bars (check out our list of the 15 healthiest protein bars) Avocado boat egg bake Healthy Carbs for Diabetes Remember, carbs are our body’s preferred source of fuel and, together with protein and fat, are the macronutrients that provide us with energy—even for people living with diabetes. As mentioned, keeping your carb count controlled is important. But for a person with diabetes, simply avoiding carbs is oversimplifying things. Healthy carbs play a key role in satiety (AKA feeling full), brain health, organ function and blood sugar control. All of which are super important for health and well-being. That’s why when it comes to carbs and diabetes, it’s crucial to separate unhealthy from healthy. What we mean by healthy carbs is whole food, high-fiber, low-sugar, complex carbs that work for you. In other words, fruits, vegetables, whole grains, legumes, etc., all of which don’t come with a nutrition label. Unhealthy carbs are those super-processed and refined ones that work against you. Foods like salad dressing, spaghetti sauce and bread typically have added sugars, which means added carbs. (News to no one: Sugar is not your friend!) The amount of carbs that people with diabetes can eat to stay in their target blood sugar range depends on age, activity level, weight and other factors. If you’re having trouble hitting that mark, then it can be helpful to work with a dietitian to create a tailored meal plan. Breakfast Ideas for Diabetes Breakfast might be the most important meal of the day for people living with diabetes. A study out of Tel Aviv University found that for people with Type 2 diabetes, skipping breakfast led to spikes in blood sugar throughout the rest of the day. When it comes to breakfast, finding the right balance of carbs, protein and fat in the morning is important. If you choose to eat cereal, for example, (something we don’t highly recommend at NL!) the most important thing to remember is to pick one that’s low in sugar and high in fiber and couple it with a high protein choice like a hard-boiled egg. More specifically, look for whole-grain cereals that have less than 6-7 grams of sugar and at least equal amounts of fiber. RELATED: Cereal Brands Are Reducing Sugar—All You Need to Know Here are five more diabetes-friendly breakfast options:

This or That: Regular Yogurt vs. Greek Yogurt (Or both?)

When’s the last time you scraped the bottom of a yogurt container? If you answered, “Just today, actually,” then go you! But if it’s been a minute (or—gasp!—forever ago), pull up a chair and let’s have a talk. Yogurt has had way more than 15 minutes of fame for good reason. Depending on the type you choose, yogurt is hella healthy. Plain yogurt (Greek, especially) is low in sugar and carbs, and high in protein… and that’s just the beginning. Boo-yah! Every healthy eater’s dream! But with all the yogurt options out there, which one should you choose? Is there a difference between Greek yogurt and regular yogurt? Is one better for you than the other? Augh! So many questions! Don’t worry, we’re here to break it all down for you.  How They’re Made Both Greek yogurt and regular yogurt are made from milk that’s been cultured and fermented. Admittedly, “cultured” and “fermented” sound science-y (and perhaps even a little gross), but really, it just means that bacteria are introduced to break milk sugars (lactose) down into lactic acid. This helps naturally preserve the foods, gives yogurt its tangy flavor, and introduces microorganisms your gut really loves. (More on this later.) The difference is that Greek yogurt is put through a longer straining process than regular yogurt. Straining removes the whey (the liquid component of milk), which is how Greek yogurt gets its thicker texture. (More straining = less liquid.)  Ever wonder why you can easily pour and sometimes even drink regular yogurt, but you can’t do that with Greek yogurt? Now you know. RELATED: 9 DIY Beauty Products You Can Make With Healthy Foods Health Benefits of Greek Yogurt vs. Regular Yogurt The great news is, you can’t go wrong with either yogurt. Both Greek yogurt and regular yogurt are excellent sources of magnesium, vitamin B12, and iodine. In order for fermented milk to be called yogurt, it must contain two active cultures: Lactobacillus bulgaricus and Streptococcus thermophilus. Other bacterial cultures, such as Lactobacillus acidophilus, Lactobacillus subsp casei, and Bifido-bacteria may be added to yogurt to increase the amount of probiotics.  Probiotics, of course, are those gut-happy microorganisms we mentioned above, and they’re key players in balancing your gut microbiome. Since a healthy gut microbiome may influence everything from digestion to libido, to healthy skin and even your immunity, we say bring on those helpful bugs! Yogurt also contains beneficial minerals like calcium, potassium, and more. NOTE: while both are healthy, plain Greek yogurt contains fewer carbs, more protein, and less sugar than regular plain yogurt.  RELATED: Yes, You *Can* Eat Too Much Protein How to Incorporate Yogurt into Your Diet Yogurt is so versatile, you can use it in nearly a zillion different ways. (Okay, maybe not a zillion, but pretty close.) Here are some ideas: Mixed with nuts, seeds, and berries for a breakfast parfait In place of sour cream or mayo As a salad or veggie bowl topping like this Herbed Yogurt Spread As the base of a marinade (see chicken recipe below) Blended into smoothies Frozen into popsicles (see recipe below and another one here) As part of a dip, sauce, or dressing like this Cilantro Lime Avocado Yogurt Dip Keep in mind that Greek yogurt is thick and has a tangy flavor. Regular yogurt is slightly sweeter (even if it’s plain yogurt with no added sugar) and has a much thinner consistency. Also gaining popularity are Icelandic and Australian varieties, which tend to be even thicker than Greek yogurt. Those options have differing protein and fat content, depending on the brand. Our recommendation: Go with plain Greek yogurt because of its higher protein content. If you don’t like Greek, plain regular yogurt is next best. Just be sure to choose plain vs. flavored options, since flavored options are generally high in sugar. You can always add berries, a drizzle of honey, or a healthier sugar substitute if you like a little sweetness. We also recommend choosing full-fat, organic varieties. Greek Yogurt Recipes Sold on the benefits of adding yogurt to your diet? Enjoy healthy flavor and Eat Empowered with a few of our favorite simple and delicious yogurt recipes.  Cucumber Feta Greek Yogurt Dip — perfect for dipping veggies or even topping chicken or a Greek-inspired salad. Berry Homemade Popsicles — easy, healthy, and loads of fun to make with the kids. (Who needs the ice cream truck?) Greek Yogurt Marinated Chicken — uplevel your standard grilled chicken with this marinade boasting probiotics and antioxidants. RELATED: Cottage Cheese vs. Greek Yogurt: Which is Healthier? Grab your spoon and get eating. Yogurt can definitely be part of your nutritious life! Image: Shutterstock

Is Popcorn Healthy?

It’s a whole-grain, fiber-rich food, but there are issues with how it’s served and packaged that you should know about.