The problem is sugar.
You eat way too much of it, probably without even realizing it.
The great news is that as soon as you cut down on all that sugar the weight will fall off quickly and automatically.
To help you cut out the sugar once and for all, here are 5 sweets you should stop eating, and a healthy substitute for each.
1. Stop this Sweet: Candy
Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you’re in the habit of eating candy daily then your body will crave it.
Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.
Do This: Swap candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content).
2. Stop this Sweet: Baked Goods
Cake, cookies, brownies, pastries, donuts, and pies are filled with sugar. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.
Very much like candy, regularly eating baked goods may become a habit. Break yourself of this and you’ll find the number on your scale going down rather than up.
Do This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature’s candy and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.
3. Stop this Sweet: Ice Cream & Frozen Yogurt
Nothing makes you feel as happy and carefree as a bowl of creamy ice cream…until that ice cream makes its permanent home on your waist. Very much like candy, ice cream has few nutritional benefits.
Do This: Mix unsweetened, nonfat Greek yogurt with a scoop of vanilla protein powder and mix in some chopped, fresh fruit. This creamy delight is much lower in sugar than ice cream and tastes amazing!
4. Stop this Sweet: Soft Drinks
A regular can of soda pop contains the equivalent of 10 packets of sugar. That’s more sugar than you should consume in a full week!
Soft drinks something that you get into the habit of drinking and then do without thinking. The good news is that a habit can be broken and then replaced with something healthier.
Do This: Take soda pop out of your diet. Period. There are plenty of other, healthier, beverages available to you. Try the recipes for Spa Water below.
5. Stop this Sweet: Blended Drinks
Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don’t give in to the temptation!
These items are even more deadly than most treats since they are consumed through a straw and don’t make you feel full. Let me assure you that even though you don’t feel full, like you would after a piece of cake, you’re still taking in a bunch of sugary calories.
Do This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Blend a delicious protein shake with ice, milk and protein powder.
A great thing to remember is that once you’ve fallen out of the habit of eating sugar, your body will no longer crave it.
This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you. Imagine how much happier and healthier you will be!
Eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.
For an exercise program to be challenging it must always be changing. That’s why my workouts are never the same.
It’s my goal to get you into the best shape of your life. Call or email today to begin your transformation!
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It's one on one coaching with a detailed training and nutritional program tailored to your unique goals with the hands on attentions and accountability you need delivered through my exclusive "Train with Mr. America" app.
My app has fantastic accountability tools and tracking, exercise videos and descriptions and direct messaging to me!
Your unique training program will be designed according to what exercise equipment you have available, good for home or gym training.
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Learn more and sign up here!
Virtual Personal Training FAQs:
• What is Virtual Personal Training? A 30 or 60 minute session via Zoom or FaceTime coaching you through your workout using whatever equipment you have available!
• Does it include a nutritional plan? Yes. Any package of 24 (8 weeks program) or more virtual sessions includes a custom designed nutritional plan, just like an in person or online training client would get.
• What if I want to switch to real life personal training? We can transfer the remaining credit to equal value in personal training sessions or other services whether in home or at the gym. We can even switch back and forth.
You know that soft drinks aren’t good for you…and yet you still drink them. I understand that plain water gets boring – especially when you’re having a party or gathering, so I’ve come up with the simple Spa Water recipes below and quickly turn plain water into an exciting and refreshing treat without added sugar or chemicals:
- Citrus: Slice an orange, lemon, and lime into a large pitcher of water. Add ice, allow to chill for 1 hour before serving.
- Raspberry Lime: Slice a lime into a large pitcher of water, add a handful of raspberries. Add ice, allow to chill for 1 hour before serving.
- Strawberry Basil: Slice 10 strawberries into a large pitcher of water, add 5 leaves of basil. Add ice, allow to chill for 1 hour before serving.
- Watermelon Rosemary: Place ½ cup of small watermelon chunks into a large pitcher of water, add two sprigs of rosemary. Add ice, allow to chill for 1 hour before serving.
- Pineapple Mint: Place ½ cup of small pineapple chunks into a large pitcher of water, add 15 mint leaves. Add ice, allow to chill for 1 hour before serving.
Boost Your Fitness and Sports Performance with Acupuncture
When a top athlete like the late great Kobe Bryant tweeted a picture of acupuncture needles in his leg, you knew it was time to consider how acupuncture and Oriental medicine can help improve your sports performance. Many other NBA athletes have used acupuncture as well. All athletes and coaches are involved in an ongoing search for ways to improve performance and gain a competitive edge over their rivals. Many are finding that acupuncture can often provide that edge.
From moving more fluidly to recovering from an injury, acupuncture and Oriental medicine can help you to stay active, boost your fitness level, and recover more quickly. By following acupuncturist on staff to treat injuries and keep them performing at their peak.
Practitioners of Oriental medicine can help athletes, or even region, researchers explained.
Some of theacupuncture and Oriental medicine to help him recover after undergoing surgery on his ankle. Chinese swimmer, Wang Qun, was photographed doing some last minute training in Beijing with round marks on her back from cupping.
Click to see how acupuncture and Oriental medicine can help you meet your fitness goals and assist in recovering from an injury!
Here’s a fun new way to create lower-calorie, lower-sugar smoothie bowls that work for your fitness goals, your health and your fat loss! The secret ingredient to use is FROZEN CAULIFLOWER RICE! This simple technique allows for your smoothie bowl to have a creamy, dreamy consistency while reducing the calories and sugars of large quantities of frozen fruit.
Courtesy of RealHealthyRecipes.com
What you need
½ cup frozen cauliflower rice
1½ inches frozen banana
1 teaspoon Peanut Butter
¼ cup almond milk (or to fill line)
1 tablespoon unsweetened cocoa powder
1 scoop Chocolate Protein Powder
lily’s chocolate chips (stevia sweetened)
pomegranate seeds (arils)
1. Place all ingredients in a Ninja Foodi Smoothie Bowl blender or a high-speed blender and blend until smooth. Pour into bowls and garnish with your favorite toppings. Enjoy immediately!
One serving equals: 231 calories, 5g fat, 73mg sodium, 21g carbohydrate, 6g fiber, 4g sugar and 30g protein