To Weigh or Not To Weigh…

To Weigh or Not To Weigh…

by | Oct 9, 2018 | Cleansing, Diets, Hormones, Self-care, Weight Gain, Weight Loss, Women over 40

What the numbers on the bathroom scale really mean.

We all know the frustration of working hard to maintain a healthy body weight, only to step on the bathroom scale and see the numbers going in the wrong direction – or not quickly enough in the right direction!

Here are 6 truths about those annoyingly normal daily weight fluctuations:

 

1| Scale weight is not a true measurement of your health. It is simply one of many variables you should be taking into account to determine if you are approaching or maintaining your optimal body weight.

2| When you wake up after fasting – usually for around 12 hours, you’re completely dehydrated and at your lowest weight of the day. This is why it’s recommended to weigh yourself first thing in the morning after you’ve voided, and before you eat or drink anything.

3| Speaking of voiding… you can experience daily weight fluctuations of 1-3+ lbs. due to waste that could be lingering in your large colon.

Be sure to keep the bowels moving with plenty of fluids, plant-based fibre and targeted supplementation, if necessary.

4| Your scale doesn’t just weigh fat. It weighs muscle, bone, organs, water, and as you just learned – poop!

When you lose weight, it doesn’t necessarily mean that you’ve lost body fat as the average bathroom scale has no way of telling you what bodily tissues you’ve lost. Weighing “skinny” on the scale does not always translate into healthy off the scale.

FACT: The more muscle you have the more energy your body burns, even when you’re just sitting around – due to the fact that it’s a metabolically active tissue. That’s one reason why a fit, active person is generally able to eat more than say the chronic dieter who is unknowingly breaking down and losing muscle.

5| Likewise, the scale can’t tell if you’ve gained muscle.  Building muscle makes it possible to drop clothing sizes (and lose inches) without a significant change, if any, in scale weight.

THINK OF IT LIKE THIS: a pound of muscle is like a small, compact brick, whereas a pound of fat is like a bulky, lumpy pillow. So that’s why when you gain muscle and lose fat, your figure appears slimmer and more firm – but your scale weight may not change much.

6| For all the ladies out there…it’s not you, it’s your HORMONES!

Some women can gain up to 10 lbs. right before or during their period. This is because of the natural drop in Progesterone just before your period often causes digestive issues like water retention and constipation. And, let’s not forget how heavy poop can be!

 

Our bodies also tend to lose Magnesium in the days before menstruation, which drives our Insulin levels up leading to an increase in food cravings – especially for sugar.

 

Insulin is a hormone made by the pancreas that keeps blood sugar levels in check but is also considered a fat storage hormone.

 

THE BOTTOM LINE: these yo-yoing numbers have nothing to do with your long-term progress and they are just part of the overall health optimization journey.

 

Simply do your best to maintain an overall healthy lifestyle and understand that daily weight fluctuations are completely normal!

 

“The scale can only give you a numerical reflection of your relationship with gravity. That’s it.

It cannot measure beauty, talent, purpose, life force, possibility, strength or love.”

— Steve Maraboli

 

 

Oil of the Week – Spearmint

 As a milder alternative to other mint essential oils, Spearmint is gentle enough to use topically or while cooking, without losing any of its freshness.

Spearmint is a perennial plant that grows 11-40 inches tall and flourishes in temperate climates. It is widely used in gums, candies, and dental products for its minty taste, and to promote fresh breath. Spearmint has been used for centuries for its digestive benefits.

Its sweet, refreshing aroma is cleansing and uplifting, making it ideal to evoke a sense of focus and a positive mood. Spearmint is very different from Peppermint, making it a milder option to use on children and those with sensitive skin. In cooking, Spearmint is frequently used in salads, drinks, and desserts, but it can also be used in homemade salad dressings and to marinate meats.

Here is my direct website if you are interested or just want to take a peek. Please reach out if you have ANY questions.

 

Thanks for reading and keep well,

Tara

P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with doTERRA, I will receive compensation from any purchase.

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.

Please take a moment to read the DISCLAIMER

The Great Soda Debate: Regular or Diet? Which is Healthier?

The Great Soda Debate: Regular or Diet? Which is Healthier?

by | Sep 11, 2018 | Diets, Self-care, Weight Gain, Weight Loss, Women over 40

Is one really healthier than the other?

You don’t have to be a health nut to know that soda isn’t good for you. But is it really all that bad?

Is it ok to just have it once in a while? And if you’re going to have it, is it better to have the regular sugar-filled version or the zero calorie “diet” kind?

Well, let’s weigh-in on the facts:

 

Regular soda – as bad as they say?

PROS:

  • It doesn’t contain artificial sweeteners (aspartame, sucralose, saccharin) that have gotten a really bad rap lately

CONS:

  • The sugar! A 12-ounce can of cola has about 8 teaspoons; almost the daily limit as recommended by the American Heart Association
  • Drinking 1-2 cans a day can increase your risk of type 2 diabetes by up to 26%
  • Regular sodas are filled with High Fructose Corn Syrup (HFCS) which is linked to obesity, heart disease and fatty liver disease

Diet soda – is it actually better for you?

PROS:

  • It feeds the craving for something sweet without adding extra calories or carbs, if you’re concerned about this
  • Since it’s sugar-free, diabetics can sip without worrying about the direct hit to their insulin and blood sugar levels

CONS: 

  • While diet soda may be considered ‘safe’ for diabetics, they are far from nutritious as the artificial sweeteners in diet soda actually cause you to crave more sugar. When we drink it, our body is expecting sugar. Then when it doesn’t get it, it responds with even more cravings – for sugar!
  • Diet soda drinkers tend to gain more weight particularly around their belly. One study said that frequent drinkers of diet soda gained up to three times more belly fat than their non-diet soda drinking counterparts.
  • Diet soda is now being linked with cancer, heart attacks, strokes and neurological disorders.

The verdict on soda

Neither regular or diet soda are going to improve your health. They are literally devoid of any health benefits. In fact, both are linked to significant health issues.

 

So, what should you choose?

The best bet would be to steer clear of both, if you can. However, if you do decide to have a soda from time to time, the choice is ultimately up to you.

If you’re sensitive to sugar, then perhaps the diet soda may be your best bet. But, if artificial sweeteners wreak havoc on your digestive system, you may want to go with the regular soda instead.

 

What to drink instead

The healthiest drink you can give your body is plain old water. And while water may not seem as exciting as soda, you can shake it up by adding lemon, lime or berries – or even cucumber and mint for a bit of flavour.

Sparkling waters (sugar free and artificial sweetener free) can also be a great alternative for a soda replacement since they still contain some bubbles and fizz.

 

References

 

Recipe:

For another delicious way to stay hydrated, try this refreshing coconut water-based hydrator:

Lemon-Lime Refresher Recipe

Ingredients:

  • 3 cups of water (filtered, sparkling or even better – coconut water!)
  • ¼ cup of fresh lemon juice
  • ¼ cup of fresh lime juice
  • 2-3 tbsp of maple syrup or honey (or stevia to taste for a sugar-free alternative)
  • ½ tsp sea salt or ¼ tsp Himalayan pink salt
  • Ice cubes

 

How to prepare:

 Combine all ingredients well. Then sip throughout the day and enjoy.

 

Oil of the Week – Lemongrass 

A favourite oil for massages, Lemongrass provides a pungent, smoky aroma, and offers purifying and toning benefits for the skin.

A tall, perennial plant, Lemongrass has a subtle citrus flavour and is used in Asian cuisine in soups, teas, and curries as well as with fish, poultry, beef, and seafood. In addition to its unique flavour, Lemongrass essential oil promotes healthy digestion and acts as an overall tonic to the body’s systems when ingested.

It’s also purifying and toning to the skin and is frequently used in skin care products for these benefits. Lemongrass is an ideal oil to use in massage therapy. Lemongrass has a pungent, herbaceous aroma that can heighten awareness and promote a positive outlook.

Some research has shown that lemongrass essential oil has powerful antioxidant, anti-inflammatory, antifungal, and astringent abilities.

Here is my direct website if you’re interested or just want to take a peek. Please reach out if you have ANY questions.

 

Thanks for reading and keep well,

Tara

 

P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with doTERRA, I will receive compensation from any purchase.

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.

Please take a moment to read the DISCLAIMER

Your Thyroid: Food, Help & Testing

Your Thyroid: Food, Help & Testing

by | Jul 29, 2018 | Hormones, Self-care, Weight Gain, Weight Loss, Women over 40

Your Thyroid: Foods, Nutrients to Help, & Testing!

The thyroid is a butterfly-shaped gland in your neck that releases hormones. Thyroid hormones help your body regulate the metabolism of ALL cells. This is critical for maintaining a healthy body weight and having the energy to live your life.

(Yes, your thyroid IS a big deal!)

The thyroid gland is not isolated from the body – it is one of the master glands and works synergistically with other organs and elements in the blood. For true symptom improvement, it’s important to address the foundational elements that are required to survive: good quality food, good digestion and assimilation of nutrients, good sleep, movement/exercise, address, and manage stress.

It’s estimated that at least 3.7% of US adults have an underactive thyroid; I’m one of those!!

When you don’t have enough thyroid hormone, it’s called hypothyroidism. This can result in the slowing down of your metabolism and cause difficulty losing weight, and even weight gain. Some of the other symptoms can include fatigue, forgetfulness, dry hair and skin, constipation, muscle cramping, and feeling cold.

An underactive thyroid can be diagnosed from a blood test.

 

How does the thyroid become underactive?

There are many reasons why your thyroid may become underactive. The most common is autoimmunity, where the immune cells attack other cells in the body….in this case, it’s the cells of the thyroid gland.

It can also be the result of low levels of iodine, which is an essential mineral. Combining that with high levels of goitrogens (food substances that inhibit iodine from getting into the thyroid) and you can be at risk for an iodine deficiency.

It is important to know your thyroid function tests. Tests that I recommended to clients are: TSH, free T3, free T4 & TPO antibodies. This is not meant to be an all-inclusive list of laboratory tests used to diagnose or treat a condition, but it can help give you and your practitioner an idea of the health of your thyroid.

 

Foods and nutrients for your thyroid

Enough iodine from food – Iodine is naturally found in fish and seafood. Other foods that contain iodine are navy beans, potatoes, and eggs. Sometimes levels of natural iodine depend on the amount of iodine in the soil. Iodine is also added (i.e., fortified) to some foods.

Enough selenium from food – Some people recommend selenium (another essential mineral) to support the thyroid. A recent review of several clinical studies showed that there is not enough evidence to recommend selenium supplements to people with certain thyroid conditions. Selenium-rich foods are Brazil nuts, mushrooms, meat, and fish. Discuss supplementing with your practitioner.

Reduce goitrogens – Goitrogens are plant-estrogens that prevent the iodine in your blood from getting into your thyroid where it’s needed to make thyroid hormones. Goitrogens themselves are not that powerful, unless they’re eaten excessively, or are combined with a diet already low in iodine. They are found in “cruciferous” foods such as Brussels sprouts, broccoli, cauliflower, cabbage, and kale. Goitrogens can be deactivated by cooking the foods they’re found in. Because these cruciferous vegetables are very nutritious, you may choose to cook them instead of eliminating them altogether.

Enough protein – One of the common symptoms of thyroid issues is the inability to lose weight. If this is the case, one thing you can eat more of is protein. Protein has a “thermogenic effect” because your body has to spend energy metabolizing protein; this means that calorie-for-calorie, carbs will promote weight gain more than protein will.

Gluten-free – Try going gluten-free. There is evidence of a link between underactive thyroid and gluten sensitivity. There may be a “cross-reactivity” where the immune cells that are sensitized to gluten can attack the thyroid cells by mistake; this is essentially how autoimmunity works and can affect more than just your thyroid. You might request getting tested for celiac disease if you are experiencing thyroid issues.

Lifestyle upgrade – Weight gain and difficulty losing weight are very common when it comes to thyroid issues. In this case, it’s important to get enough regular exercise, enough quality sleep, and reduce stress.

 

Conclusion

If you have concerns about your thyroid, then ask to be tested. That, along with testing for celiac disease, can help to confirm your best plan to move forward in good health.

Foods to support your thyroid include iodine- and selenium-containing foods, cooked cruciferous foods, and gluten-free foods. Don’t forget to eat enough protein to help boost your metabolism. Also, consider reducing the amount of raw cruciferous foods you eat.

Supplementing with iodine or selenium should be done with a health professional’s advice.

And regular exercise, quality sleep, and stress-reduction are all part of the holistic approach to supporting your thyroid.

Testing is an important piece of the puzzle and helps you to get a clearer understating of how your body is functioning. It’s also a great way to become your own health detective.

I have recently partnered with a company called Your Lab Work.

Your Lab Work is a company owned by Dr. Alan Hopkins and his wife, Amy Beth. The beauty of this company is that it allows you direct access to the lab test you want at an affordable price. Why purchase labs here? Well, the truth is that routine testing frequently misses a significant percentage of low thyroid cases, and as a result, patients are often told their labs are normal.  Insurance often won’t cover these advanced lab tests.  Once they are done, you will know where to narrow in on your issue(s).

In addition to full thyroid tests, they offer baseline testing in the areas of: nutrition & toxic metal testing, inflammation, hormones & adrenal function, & weight loss & metabolism. You can get the labs on your terms and at affordable prices.

Be your own health detective and learn what lifestyle changes can help you to thrive.

If you’d like to be tested, you can order labs here.

 

Thanks for reading and keep well,

Tara

P.S. Full disclosure: If you order directly from the link I provided, as an affiliate with Your Lab Work, I will receive compensation from any purchase.

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.

Please take a moment to read the DISCLAIMER

5 Natural Ways to Deal With Bloating

5 Natural Ways to Deal With Bloating

by | Dec 5, 2017 | Diets, Healthier Holidays, Weight Gain

We’ve all been there. Post-holiday meal, sitting on the sofa feeling bloated, gassy and miserable.

The holidays are a great time to connect with your loved ones over good food and drinks, but they can leave us feeling heavy and fatigued.

Do you ever feel a bit “overextended” in the tummy after a meal? Perhaps “gassy?” Have you ever carried a “food baby?” I know I have.

Well, bloating is common. Up to 25-30% of people experience it regularly. It happens when you have trouble digesting. The symptoms come from excess gas, reactions to foods, or food not moving through you as well as it could.

There are many reasons you might experience these symptoms. Maybe because of a serious condition (disease), or a food allergy or intolerance (what you eat). It can also result from how you eat.

If you have a serious digestive issue like IBS (Irritable Bowel Syndrome), then make sure you eat accordingly. Same goes if you know certain foods give you gas. Simply avoid them.

If you’re already doing those things, and still experience bloating, here are some great tips for dealing with it naturally.

1 – Don’t overeat

If you overeat at a meal, then you will likely feel bigger around the mid-section. You’ll feel more pressure in your abdomen. Plus, you’re making your digestive system work harder. It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t overdo it in one sitting.

2 – Avoid sugar alcohols

Sugar alcohols are low-calorie sweeteners made from sugars. In an ingredients list, they end in “-ol,” and include things like sorbitol, xylitol, and erythritol. They’re found in some chewing gums and sugar-free foods. Some people experience bloating after eating foods with these. So, try avoiding them and see if that helps you.

3 – Avoid swallowing air

Sometimes the gas that causes pressure in your digestive system is from swallowing air. Things like carbonated drinks are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw, you can try avoiding these.

You can also swallow air when eating too quickly or while talking. Which leads me to…

4 – Eat slower, more mindfully, and less stressed

Eating too fast isn’t doing your digestive system any favours. You can help your digestion by chewing your food thoroughly and slowing down your eating habits. Be mindful and enjoy the time you are spending eating your meals. Savour them.

The feeling of stress can also cause increased bloating. Stress-reducing techniques can help improve your digestion. Try meditating or deep breathing (but not while you’re eating). 🙂

5 – Try peppermint

Peppermint oil has been shown to improve bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try steeping fresh peppermint leaves, or a peppermint tea bag, and drinking it slowly. See if that helps reduce your symptoms.

Conclusion

There are many natural ways to deal with bloating.

First, avoid it by not eating things that give you gas or aggravate a digestive issue. Try not to overeat, consume sugar alcohols, or swallow air. Also, eating more mindfully and reducing stress can help too. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea.

If you do all of these, and still experience bloating, then you may have a food intolerance; this could be from an allergy or intolerance. If you have a major concern, then please see your doctor. Your doctor can help to rule out a serious and/or chronic condition.

Recipe (peppermint): Peppermint Mocha Creamer

1 can coconut milk

½ cup almond milk, unsweetened

2 tbsp. cacao powder, unsweetened

½ tsp peppermint extract or essential oil (food-grade and safe for internal use)

3 tbsp. honey or maple syrup (optional)

 

Instructions

Place all ingredients in a blender and blend until well combined.

Store in a sealed container in your fridge.

Serve & enjoy!

Tip: While the non-peppermint ingredients in this creamer may or may not be “de-bloating” for you, try these ideas too:

  • Grow peppermint yourself;
  • Chew on the fresh leaves; and/or
  • Steep them for tea.

 

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.

How Do I Keep My Blood Sugar Stable?

How Do I Keep My Blood Sugar Stable?

by | Sep 26, 2017 | Diets, Self-care, Weight Gain, Weight Loss, Women over 40

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.

The thing is, it can fluctuate. A lot.

This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches (“carbs”), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues for energy.

 

Why keep my blood sugar stable?

Your body wants your blood sugar to be at an optimal level. It should be high enough, so you’re not light-headed, fatigued, and irritable. It should be low enough that your body isn’t scrambling to remove excess from the blood.

When blood sugar is too low, this is referred to as “hypoglycemia.”

When blood sugar is too high, it is referred to as hyperglycemia. Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to “insulin resistance.”

Insulin resistance is when your cells are just so bored of the excess insulin that they start ignoring (resisting) it, and that keeps your blood sugar levels too high.

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes.

So, let’s look at how you can optimise your food and lifestyle to keep your blood sugar stable.

 

Food for stable blood sugar

The simplest thing to do to balance your blood sugar is to reduce the number of refined sugars and starches you eat. To do this, you can start by dumping sweet drinks and having smaller portions of dessert.

Eating more fibre is helpful too. Fibre helps to slow down the amount of sugar absorbed from your meal; it reduces the “spike” in your blood sugar level. Fibre is found in plant-based foods (as long as they are eaten in their natural state, processing foods removed fibre). Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fibre intake.

 

FUN FACT:

Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

 

Lifestyle for stable blood sugar

Exercise also helps to improve your insulin sensitivity; this means that your cells don’t ignore insulin’s call to get excess sugar out of the blood. Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood.

Would you believe that stress affects your blood sugar levels? Stress hormones increase your blood sugar levels. If you think about the “fight or flight” stress response, what fuel do your brain and muscles need to “fight” or “flee”? Sugar! When you are stressed signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels. So, try to reduce the stress you’re under and manage it more effectively. Simple tips are meditation, deep breathing, or gentle movement

Sleep goes hand-in-hand with stress. When you don’t get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Make sleep more of a priority – it will do your blood sugar (and the rest of your physical and mental health) good.

 

Conclusion

Your body is on a constant 24-hour quest to keep your blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired (resistant). Long-term blood sugar issues can spell trouble.

There are many nutrition and lifestyle approaches you can take to help keep your blood sugar stable. Minimising excessive carbs, and eating more fibre, exercising, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

 

Recipe (blood sugar balancing): Cinnamon Apples

Serves 4

  • 2 apples, chopped
  • 1 tbsp. coconut oil
  • ½ tsp ground cinnamon
  • ⅛ tsp sea salt
  • ¼ tsp vanilla extract

Place chopped apples into a small saucepan with 2 tbsp. water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.

Add 1 tbsp. coconut oil. Stir apples and oil together.

Cook for another 5 minutes, stirring every minute or so.

Add cinnamon, salt, and vanilla. Stir well.

Cook for another few minutes, stirring until the apples reach your desired softness!
Serve and enjoy!

Tip: Keeping the peel on increases the fibre, which is even better for stabilising your blood sugar.

 

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 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.
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.