6 Ways to Beat Your Sugar Habit

Americans consume 23 teaspoons of added sugar a day. Roll back your

intake with these tips from Mike Roussell, Ph.D., author of The 6 Pillars of Nutrition

First replace it with diet soda to reduce calories while still having your sweetness fix. Then, after a week, make the switch to seltzer with a slice of citrus.

SWEETEN YOGURT NATURALLY

Save 2-4 tsp

Fruit-on-the-bottom yogurts can contain almost 30 grams of sugar, much of it added. Opt for plain and mix in blueberries or sprinkle on cinnamon.

SNACK ON WHOLE FOODS AND GRAINS

Save 2-10 tsp

Instead of energy bars, candy, and cookies, eat nuts, vegetables, and fiber-rich fruits (like apples, pears, and berries) or whole grains, like popcorn.

DILUTE YOUR FRUIT JUICE

Save 2-3 tsp

Fruit drinks account for about 10 percent of the added sugar in our diets. Mix your juice with an equal amount of H2O and you'll halve the calories.

SWAP OUT YOUR CEREAL

Save 2-4 tsp

Shelve the Frosted Flakes for steel-cut oats. Stir in a half scoop of vanilla protein powder for a sweetness kick. You'll add about 10 grams of protein.

PICK YOUR OWN DESSERT

Save 2-10 tsp

Grilled fruit makes a great dessert, providing a sweetness hit with a healthy dose of fiber. Our top picks: peaches, grapefruit, and watermelon.

Good Weight Loss Plan Without Dieting

1. Go for Whole Grains

Replace white bread with whole grains such as barley, buckwheat, brown rice, oats, and whole wheat due to they are rich of nutrients and vitamins, as well as its belongs in your stealthy weight loss strategy. The fact is they help fill you up with fewer calories and also improve your cholesterol levels. Generally, many products are included by whole grains such as English muffins, pizza crust, waffles, pasta, and whole-wheat bread.

2. Sleep More, Weigh Less

Put yourself to sleep more extra hour a night could help you drop 14 pounds in a year, not bad! According to a University of Michigan researcher. However, some results would vary depending on each person; however, sleeping may also help you in another way. There's one more evidence that shows if you’re getting too little sleep revs up your appetite, will make you uncommonly hungry.

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Why Your Heart Loves These Superfoods

Edamame

It looks perfect for your appetizer. Recently, these green soybeans have moved beyond Japanese restaurants due to they're so tasty for a appetizer. That’s because they're packed with protein, which actually can lower your blood triglyceride levels. Try to eat a half cup of edamame, this green bean has 9 grams of cholesterol-lowering fiber, which equals to four slices of whole-wheat bread.

Easy Tip To Cook: Try frozen edamame and then boil them until tender and serve warm in the pod.

Tofu

If you have a chance to have dinner at Chinese restaurant, order stir-fry tofu with mixed veggies. These are made from soy protein. Or you can make your dinner more often with tofu instead of red meat. Definitely, you will gain all the heart-healthy fiber, minerals, and polyunsaturated fats of soy. And also you avoid a load of artery-clogging saturated fat.

Easy Tip To Cook: Chop firm tofu into a small piece, marinate them, and then grill or stir-fry, it’s going easy on the olive oil. Or add tofu to soups for protein.

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Heart Healthy Superfoods

Tuna for Omega-3s

No doubt about that tuna is a good source of heart-healthy due to it contains omega-3s; which generally costs less than salmon. So Albacore or white tuna contains more omega-3s than other tuna varieties. Here are other fish that are rich of omega-3s, too: lake trout, mackerel, anchovies, herring, and sardines.

Here is a good recipe: Try this: grill tuna steak with lemon and dill; however, please choose tuna packed in water, not in oil.

Extra Virgin Olive Oil

This type of oil made from the first press of olives. Especially, this oil is rich in heart-healthy monounsaturated fats, as well as antioxidants called polyphenols. Did you know when we use olive oil instead of saturated fat like butter or cheese, it can help lower you cholesterol levels. An antioxidants, polyphenols may protect our blood vessels, too.

Try this: Use for mixed salads, on cooked mixed veggies, serve with bread. This can help us to fight for cold-pressed and use within six months.

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Foods That Can Save Your Heart Stay Healthy

Let’s Talk About “Fresh Herbs” First

Did you know how fresh herbs make your foods heart-healthy when you use them instead of sugar, salt, and trans fats. These herbs can combine perfectly with nuts, berries and even coffee form a global approach to heart-wise eating. Lots of papers recommend that there are many way ways to fight high blood pressure, heart disease, high cholesterol,  stroke, and diabetes that included with herbs.

The fact that these fresh herbs like rosemary, thyme, sage, and oregano  contain antioxidants that help fight the body’s free radicals.

Black Beans

Good news, if you are a fan of black bean, try to make them mild, tender black beans due to they are packed with heart-healthy nutrients including antioxidants, folate, magnesium (Mg), and fibre, which help control both blood sugar and cholesterol levels.

The fact that canned black beans are quick way to add them into your soups and salads. Rinse them first in order to remove extra sodium.

Photos by: webmd.com