The Truth Behind Artificial Sweeteners

The Truth Behind Artificial Sweeteners

by | Jul 30, 2017 | Cleansing, Diets, Self-care, Weight Gain

You probably know that I’m not a fan of artificial sweeteners. I’d much rather you reduce your sugar intake naturally.

Unfortunately, added sugar is hiding just about everywhere in the grocery shop, and ingesting these refined sugars can spike your blood sugar and insulin, and increases your risk for many health issues.

The idea behind artificial sweeteners is that you can still get the sweetness, without the calories; like when you have a “diet pop” versus a regular one. Theoretically, this was going to help people maintain a healthy body weight, and hopefully not increase anyone’s risk of heart disease, diabetes, or obesity.

But, it doesn’t always work out the way we think it will, and artificial sweeteners just don’t seem to be the great weight-loss promoters they had hoped to be.

 

Types of artificial sweeteners

Sugar substitutes fall into several categories, but what they all have in common is that they have a sweet taste and fewer calories than plain sugar.

Today we’ll specifically discuss “artificial sweeteners,” which are synthetic chemicals where a tiny bit tastes very sweet.

They’re also known as “non-nutritive sweeteners,” and include things like:

  • Saccharin (Sweet & Low),
  • Acesulfame potassium,
  • Aspartame (Equal & NutraSweet), and
  • Sucralose (Splenda).

 

Health effects of artificial sweeteners

Negative health effects from artificial sweeteners are cited all over the place, and while many studies show effects, others don’t. Cancer? Maybe yes, maybe no. Heart disease? Maybe yes, maybe no. Not to mention that much of the research has been on animals, which may or may not translate to people.

I did want to point out one ironic thing, to do with artificial sweeteners and weight.

One study found that people who tend to drink diet sodas have double the risk of gaining weight than those who didn’t.

Another study has shown an increased risk for metabolic syndrome and diabetes for those who consume diet drinks every day.

While these results don’t apply equally to everyone, they do somehow seem ironic, don’t they?

 

How do artificial sweeteners affect our bodies?

Now that’s a million-dollar question!

There are so many ideas out there to try to explain it, but the reality is we don’t know for sure; plus, it might play out differently in different people.

  • Is it because people feel that they can eat cake because they’ve switched to diet soda?
  • Perhaps it’s because the sweeteners change the taste preferences so that fruit starts to taste worse, and veggies taste terrible?
  • Maybe artificial sweeteners increase our cravings for more (real) sweets?
  • It can be that the sweet taste of these sweeteners signals to our body to release insulin to lower our blood sugar; but, because we didn’t actually ingest sugar, our blood sugar levels get too low, to the point where we get sugar cravings.
  • Some even say (and at least one animal study suggests) that saccharin may inspire addictive tendencies toward it.
  • Maybe there is even a more complex response that involves our gut microbes and how they help to regulate our blood sugar levels.

 

Please know that added sugar is not good for you, but the solution may not be to replace them all with artificial sweeteners.

I highly recommend reducing your sugar intake, so you naturally re-train your palate and start enjoying the taste of real food that isn’t overly sweet. This way you’re reducing your intake of added sugar, as well as not needing to replace it with artificial sweeteners.

Try having ½ teaspoon less of sugar in your hot morning drink. Try reducing a ¼ cup of the sugar called for in some recipes. Try diluting juice with water.

It will take some time but it is possible and your body will thank you!

 

Recipe (naturally sweetened): Sweet Enough Matcha Latte

Serves 1

  • 1 teaspoon matcha powder
  • 1.5 cup almond milk, unsweetened
  • 1-2 teaspoons maple syrup or honey (optional)

 

  1. Heat almond milk and maple syrup/honey (if using) in a small pot.
  2. Add matcha powder to cup.
  3. When almond milk is hot, add about a ¼ cup to matcha and stir to combine.
  4. Add rest of the milk to cup.

 

Serve & enjoy!

Tip: You can steep a chai tea bag in the milk if you prefer chai tea over matcha.

 

Thanks for reading and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
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7 Ways Juicing Can Help You Lose Weight

7 Ways Juicing Can Help You Lose Weight

by | Jul 18, 2017 | Cleansing, Diets, Juicing

Juicing floods the body with micronutrients that are easily digestible, so your body will get more of what it needs. But did you know that a juice elixir can also be a healthy and safe way to lose weight? When drunk in complement to an existing weight-loss plan, juicing provides a high level of quality nutrition, which will assist in weight-loss. Read on to find out how.

1. Easy Digestion

One of the best benefits of juicing fresh fruit and vegetables is that drinking them (as opposed to eating them) makes them easy for your body to digest. If you are to juice say a couple of tomatoes, celery, cucumber, spinach, and carrot, you will make a delicious and easy to drink fresh vegetable cocktail that will provide a huge amount of nutritional benefits to your body. If you were to actually consume those same vegetables raw, from a plate, in one sitting, you would find the process to be quite difficult. It would take a lot of effort to eat and digest the same quantity of food. But by juicing those vegetables, you get to drink in one glass a dense quantity of vitamins, minerals, and nutrients easily.

 

2. Reduction in Cravings

When you drink a glass of freshly made vegetable or green juice, you are loading every cell of your body with detoxifying minerals. By drinking your veggies and fruit, you are giving your body all the amazing nutrients that it needs to heal, stay healthy, and reduce the risk of illness. In turn, you will also find that you experience a reduction in cravings, particularly for sweets or processed foods. This is because you are feeding your body all that it needs. Your body won’t be sending messages to your brain that make you crave foods that contain certain minerals or vitamins that you might otherwise be lacking. It is in this way that you will start to lose weight, often quite quickly. You simply won’t be eating the unhealthy foods that make you gain weight, and you won’t feel like you are even depriving yourself of these foods like you might if dieting.

 

3. Tasty Fuel

It is also handy to know that green juices taste great! You can make your juice really flavourful by adding lemon, mint or ginger to really add a tasty punch to your juice. It is also worth noting that juice you make at home is a much better option than a store-bought version. Fresh juice made with a base of vegetables is going to contain much more nutrition than the kind that comes from a carton. Even fresh, store-bought juices will often have sugars and other additives as well as preservatives added to the juice. This kind of juice means you are drinking a lot of unnecessary calories. On the other hand, a homemade vegetable and fruit juice delivers nothing but goodness that is healthy fuel for your body.

 

4. Filling Snack or Dessert

Another amazing thing about juicing is that by drinking a freshly made juice, your appetite shuts off. This is because your body (which is amazing at knowing just what it needs!) is getting all that it is looking for. You will feel satisfied and satiated, much more than you would by eating empty calories in rubbish food. Your body will feel revitalized, not sluggish or heavy, and instead of searching for more food even after you have just eaten something, you will find that you don’t really want or need anything more.

 

5. It is not a fad diet

Once you start making juicing a regular part of your lifestyle, and start to experience all the health benefits and begin losing weight without a struggle, you will realize that incorporating fresh juicing into your life is not a diet fad. Unlike regimented diets that are difficult to follow and which can often make you gain weight, juicing works in such a remarkable way that you will want to include juicing in your life forever. Unlike fad diets, you will never feel deprived or hungry. Not only that, but other aspects of your health will also improve. You might notice your skin is clearer, your eyes are brighter, and your nails and hair grow more quickly. You will also have more energy and you will start to feel amazing. Juicing will seriously become a way of life you will want to follow forever!

 

6. You invest in your health

In order to start juicing regularly, you will need to invest in a juicer, which initially will mean setting aside a bit of money. You might feel like this is an expense you don’t want to have, but by making that purchase, you are committing to your health and weight loss. It gives you a reason to stick to the concept of juicing for long enough that you will start to notice the difference in how you feel. It is also an investment in your health and well-being, so not only does juicing help you to lose weight, but it will save you money in medical fees in the future.

 

7. Fun and Variety

In order to lose weight and to stay motivated, life needs to be fun. Juicing is the ideal way to bring this into your life. As you start to get into juicing, you will find it great fun making new combinations of fruit and vegetables cocktails. You will make all kinds of unique and interesting drinks, and you will find that you never get bored from the endless variety of beverages that you can make for yourself and others. You will also want to share these drinks with others, which will also mean getting encouragement and support from those around you as you continue your weight-loss goals. Support is super important when it comes to making, and sticking to, healthy changes in your life.

Juicing is a fun, easy, and healthy way to shed those unwanted pounds without any struggle or deprivation. To get you started, here is a delicious and easy juice to kick-start your weight-loss:

 

Trim and Delicious Green Juice

  • 4 carrots
  • 2 apples
  • 1 cucumber
  • ½ beetroot (peeled)
  • 1 rib celery
  • 1 lemon
  • 1-inch piece of ginger

Run the vegetables through your juicer and enjoy!

 

Thanks for reading and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

The New Fat Flush

The New Fat Flush

by | Nov 7, 2016 | Cleansing, Diets, Self-care, Uncategorized, Weight Gain, Weight Loss, Women over 40

The New Fat Flush Plan Is Coming!

For over 25 years, The Fat Flush Plan by Ann Louise Gittleman has helped millions of people lose weight, reboot their metabolism, flush toxins, restore their liver, and change people’s lives for the better….myself included!

After reading The Fat Flush Plan, my passion for nutrition was ignited. Ann Louise inspired my journey into health and wellness, which led me to become a Health Coach. She is a true pioneer in her field and a wealth of knowledge for the community. She has been so instrumental in my own health and that of my family. We have a standing joke in our house; all products must be Ann Louise approved. I had the pleasure of interviewing Ann Louise on my Radiance Summit earlier this year and it was clear that she has such a passion for her work.

Ann Louise has updated her classic plan – The New Fat Flush Plan is now available for pre-order just in time for the holidays. I can’t wait to get my copy!!

Fat Flush revolutionized the detox and dieting concept and we are all standing on the shoulders of the Fat Flush Phenomenon.          -Mark Hyman, MD

Ann Louise Gittleman, the award-winning New York Times bestselling author, once again challenges conventional dietary wisdom to rewrite the rules of nutrition.  A trendsetter for decades, her Fat Flush Plan revolutionized weight loss by helping tens of thousands of people recognize the critical role the liver plays in the detox/diet connection and overall health.

Now, The New Fat Flush Plan follows in that same bold path.

With the primary focus, still on the liver’s role as the #1 fat burning organ, The New Fat Flush delves deeper into the latest research-based causes of weight loss resistance and expands into the 10 Hidden Weight Gain Factors.  Ann Louise presents targeted regimens to correct sneaky saboteurs that are frequently overlooked like missing magnesium, fattening chemicals, a messy microbiome, hidden hitchhikers, and a sluggish or non-existent gallbladder.

Fat Flush stands apart from Paleo, Primal, Ketogenic, and Vegan diets by making the case that diet without detox is doomed to fail thanks to the unprecedented number of current toxins and hormone disruptors we face every day. The book promotes a daily detox eating plan that features surprisingly delicious Fat Flushing fruits, vegetables, oils, quality proteins, cleansing Fat Flush water, Fat Flush bone broth, and healing spices – all showcased in four weeks of easy menus and tasty recipes for the whole family.

Fat Flush has a time-tested and proven track record of success, with thousands of individuals who have lost weight and achieved overall health and relief from autoimmune and degenerative disease as a byproduct. The New Fat Flush Plan builds on this success for even more effortless weight loss.

In addition, The New Fat Flush presents:

      • NEW Three-Day Ultra Fat Flush Tune-Upfor quicker cleansing and results
      • NEW health revelationslinking the gallbladder and liver to thyroid health
      • NEW hidden weight gain factors that explain why it’s not your fault you’re fat
      • NEW meals, menus, and shopping lists
      • NEW tips for managing insulin, hormone, and stress levels
      • NEW slimming smart fats and sweeteners
      • NEW gluten-free tips for those with celiac disease or gluten intolerance

The New Fat Flush Plan also includes over 75 recipes including slow cooker means, crunchy snacks, satisfying soups and healthy desserts that are more easy-to-follow and family-friendly, plus, an updated brand name shopping list.

Here is a link to pre-order on Amazon.

Here is a link that details how to access the gift bundle that she is giving away with all verified pre-orders.

Here’s where you can find Ann Louise:

Ann Louise’s website.

Ann Louise’s Facebook.

Ann Louise’s Twitter.

 

Thanks for reading and keep well,

 

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Staying Hydrated

Staying Hydrated

by | Oct 11, 2016 | Cleansing, Diets, Self-care, Uncategorized, Women over 40

One of the biggest factors responsible for accelerating the aging process is dehydration. Your body is made up of 70-75% water. Your body needs it to survive and function property and effectively. Being adequately hydrated helps with digestion, mental focus, healthy looking skin, curbing your appetite, and shedding those pesky unwanted pounds.

Hunger is often confused with dehydration. Before you reach for that snack, have a glass of water instead. Drinking before meals can help promote weight loss. Multiple studies show those who drink two glasses of water before meals feel fuller and eat less.

Try to start your day with a glass of lemon water. Lemon helps hydrate the body and stimulate the liver’s detox process. Lemon water is high in vitamin C, which helps to ward off colds and infections; it’s a natural detoxifier, it aids in digestion, it keeps your skin youthful and glowing, it freshens your breath, it promotes healing, it alkalizes the body, and aids in weight loss. What’s not to LOVE about lemons? Here is a recipe:

Lemon Water Elixir

1 cup of filtered water – warm or room temperature

Juice of 1 lemon

1 tablespoon Bragg’s raw apple cider vinegar

1 teaspoon raw honey

Dash of sea salt

Dash of cayenne pepper

 

Ideally, you should be drinking half of your body weight in water each day, plus additional water if you exercise or live in a warmer or drier climate. For example, if you weigh 150lbs, aim for 75 fluid ounces of water daily. You will also need to drink more water if you consume coffee, tea, alcohol, soda, or salty foods as they can be very dehydrating. Proper hydration is also very important during the heat of the summer months; we need to replenish lost minerals. Other drinks to enjoy to help you stay hydrated include herbal teas and vegetable juices. Here is a recipe for a natural Gatorade.

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Natural Gatorade

20 ounces of filtered water

½ teaspoon of sea salt

Juice of 1 lemon

1 teaspoon of raw honey

 

Try not to drink with your meals because the liquid dilutes your digestive enzymes and can prevent your body from assimilating nutrients.

A good measure for seeing if you’re amply hydrated is to check your urine. If you’re sufficiently hydrated, your urine should be fairly clear and shouldn’t have an offensive odour. If it’s dark yellow, you need to drink more water. Your lips are another indicator. If they are chapped or parched, you could be dehydrated.

Don’t forget that foods such as watermelon, tomatoes, yoghurt, cucumbers, and berries can also be hydrating.

Please browse through The Environmental Working Groups site to find a safe and effective water filter for you and your family.

Staying hydrated is important for everyone. Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work correctly. Your body uses water to maintain its temperature, remove waste, and lubricate joints. Water is essential for good health.

Drink UP!!!

Thanks for reading and keep well.

 

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Coconut Oil: Demonic or Divine?

Coconut Oil: Demonic or Divine?

by | Aug 2, 2016 | Cleansing, Diets, Self-care, Uncategorized, Women over 40

Coconut oil has been demonized in the past…   because it contains saturated fat.

 

Yes, coconut oil is almost 90 percent saturated fat, but not all saturated fats are created equal. The saturated fat in coconut oil is mostly lauric acid, a medium-chain saturated fatty acid that appears to have a more neutral effect on heart health when compared to longer-chain saturated fats found in meats and dairy products.

 

Coconut oil products are credited with numerous nutritional properties, among them anti-viral, anti-bacterial, and anti-inflammatory.  It is also said to promote weight loss, a healthy digestion, and provide immunity support. Not to mention a great moisturizer for your skin and hair.

 

Dr. Josh Axe explores the many uses for coconut oil and its benefits in this article.

 

I use this tropical oil for so many things because it has a wide array of health benefits, and it is one of the most versatile and healthiest substances.

 

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I personally use it daily for cooking as it has a high smoke point and it doesn’t go rancid due to its high heat tolerance. It is great for baking, stir-fry’s or as a dairy free replacement for butter. I also add it to smoothies for energy. In addition, I add it to my Chicory Cup (coffee substitute) as a coffee creamer. I know you are probably thinking I have gone mad. Actually, the first time I heard about adding oil and fat to coffee, I’m sure the look on my face was a mix between confusion and disgust. Well, I was pleasantly surprised, it is delicious and it doesn’t dilute the flavour. It provides a rich and creamy consistency. Using a blender or mini bullet blender, blend the coffee or coffee substitute and coconut oil on high for about 5 seconds, and Bob’s your uncle!

 

I also use it to condition my hair. I comb it through my hair and let it sit for about an hour before I shampoo. This is known as pre-poo, nothing to do with your bowels 🙂  “pre-poo” is usually an oil treatment applied to your hair prior to shampooing or conditioning. This adds moisture, helps get the tangles out, add shine and improves the overall health of your hair. You can also add a tiny dab rubbed on your hands and then through hair, it makes a great anti-frizz treatment.

 

Lastly, I use coconut oil for oil pulling (oral detoxification procedure) – I use 1 tbsp. swish it for 15-20 minutes first thing in the morning. Please remember to spit it out into the rubbish bin to avoid any clogged pipes. Then rinse your mouth with salt water to remove any bacteria. Here is a link to learn the benefits of oil pulling.

 
Refined or processed coconut oil can be bleached, over-heated, and chemically processed to increase its shelf-life. Processing the oil changes the chemical makeup and the fats are no longer good for you! Make sure you buy extra virgin coconut oil for the greatest health benefits.

 

Thanks for reading & keep well,

Tara

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Liver-Loving Beauty Foods

Liver-Loving Beauty Foods

by | May 17, 2016 | Cleansing, Self-care

 

Spring is not just a time to clean and refresh your home, but also a great opportunity to rejuvenate and cleanse your body. According to traditional Chinese medicine, spring is the time of year to focus on the liver.  The liver absorbs everything our body takes in and ingests.  By eating some of these foods we can help detoxify our hard working liver and remove toxins.

 

Did you know that the beauty of your skin, hair, nails, and body depends on the health of your liver? When your liver isn’t healthy, your appearance can suffer. However, you can “eat yourself beautiful” by taking care of your liver and eating fresh, seasonal foods.

 

 

To help you, I put together 
a list of my top liver-loving beauty foods: 

 

Lemons: Lemon, an alkaline fruit, is rich in vitamin C and is your ultimate liver detoxifier. Add it to your water daily to encourage healthy bile flow.  Here is a great tip from Jamie Oliver on how to juice your lemons.

Tip: As healthy as lemons are please note they can wreak havoc with the enamel on your teeth. Please take a look at this article and short video to learn how to prevent any damage to your teeth.

 

Artichokes: Artichokes are the perfect vegetable for the liver and gallbladder because they increase bile production and elimination, and lower blood pressure.

 

Asparagus: High in glutathione, a vital antioxidant needed for detox, and folate, asparagus is another perfect detox vegetable. Asparagus is tasty when eaten cooked or raw. You can also juice it, as well as add it to a stir-fry or soup.

 

Dandelions: This bitter green stimulates digestion. You can drink dandelion tea, and add them to a salad or sauté them in coconut oil.

 

Garlic: Garlic, a well-known superfood and one of nature’s best antioxidants, is antibacterial, antiviral and anti-fungal. It promotes detoxification and helps prevent cancer.

 

Nettle: Nettle, a super herb loaded with natural iron, antioxidants, and minerals, helps strengthen the liver, kidneys, and adrenals. If you are feeling tired or having trouble sleeping, this is your powerhouse herb. You can consume dried nettle such as in tea or find fresh nettle from a local farm.

 

Peas: Rich in vegan protein and packed with essential nutrients, peas are an ideal food to substitute for heavier protein sources.

 

Sea Vegetables: Sea veggies, including dulse, nori, kelp, arame, and kombu, are amazing supplements for a healthy lifestyle. Add one teaspoon to your meals to boost your intake of minerals and jumpstart your thyroid. The brand Maine Coast Sea Vegetables makes my favourite sea veggies. You can buy them on Amazon or at Whole Foods.

 

Leafy Greens: Leafy greens such kale, Swiss chard, spinach, bok choy, mustard greens, and watercress are wonderful for liver detoxification as they also increase bile production and elimination. You can sauté them, add them to a stir-fry or a smoothie, or make a salad with them.

 

Fresh Herbs: Garnish your salad, top a sweet potato, or freshen up a smoothie with fresh herbs known for removing heavy metals from the body. Heavy metals can lead to candida, hormonal imbalances, and poor sleep.

 

Superfoods: You cannot go wrong by adding a teaspoon of superfoods to your smoothie or green juice. These superfoods diminish heavy metals and amplify energy. Chlorella, spirulina, wheatgrass, chlorophyll, barley grass, and wild blue algae are the top superfoods for your liver.

 

 

Integrating the above-mentioned foods into your diet will go a long way towards a healthy liver. However, it’s also important to keep in mind that the health of your liver doesn’t only depend on your physical well-being; it also depends on your emotional well-being.

 

A toxic mind that’s filled with hatred, anger, and other negative emotions will clog your liver and prevent it from functioning as it’s meant to. When this happens, you may experience hormonal imbalances, constipation, acne, weak nails, grey hair, and sleep issues. Therefore, it’s important to make sure both the food in your body, and the thoughts in your mind, are serving you well.

 

Thanks for reading and keep well.

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