Almost everyone wants to live a healthier lifestyle, but sometimes figuring out what that really means can be tough, and making major change can be intimidating. The truth is that often living a healthier life is not about making massive changes, and even simple changes to your daily routine can pay big dividends in the long run. The SPLENDA LIVING™ Blog is giving real, simple, tangible advice to make living a healthier lifestyle an attainable reality. Check out our latest posts below, including information about healthy eating, exercising, and how SPLENDA® Sweeteners fit in with a healthy eating plan!
Have you ever eaten a large meal that was heavy on carbs but low in fiber, fat and protein? Even though you consumed a lot of calories, do you remember feeling hungry just a short while after that meal?
Achieving satiety, aka a feeling of fullness after eating, is critical for staying on track with a healthy weight management plan. If your meals or snacks leave you feeling unsatisfied or hungry shortly afterward, you will be more likely to add unnecessary calories to your diet – which can be a major reason why you have difficulty achieving or maintaining a healthier weight.
If you are able to achieve satiety with each meal or snack you eat, you can focus more on enjoying the foods, feeling full and satisfied for several hours, and avoiding overindulgence. Here are some tips to help you achieve satiety – and thereby maintain a healthy eating plan.
You wake up, look in the mirror and realize you’ve gained a few pounds. You tell yourself, “Time to cut back! This time I really mean it!” So, maybe you skip breakfast, eat a salad for lunch and cook a mix of veggies and chicken for dinner, nibbling on protein bars and sipping smoothies during the day. Within a few days, you may find yourself in front of the TV with a pint of ice cream or a bag of chips.
Sound familiar? For so many dieters, the cycle repeats.
It’s time to wake up and get real on long-term plans for achieving and maintaining a healthy weight. Maybe weight loss motivation isn’t the only problem. Confidence, accountability and support are also key factors in losing weight. Allow me to help with your motivation for weight loss: You can do it, and here’s how!
Note: February is American Heart Month
Sugar in a variety of forms has been a part of our diet for over 2,000 years. It’s hard to believe that an ingredient which plays a number of important functions in food, went from a luxury to a public enemy when eaten in excess. Although sugar can provide more than just sweetness to our foods, such as achieving desired texture, moistness, and other important functions; there is still a need for moderation.
With regard to added sugars and a heart healthy diet, The American Heart Association (AHA) states:
“Although sugars are not harmful to the body, our bodies don’t need sugars to function properly. Added sugars contribute additional calories and zero nutrients to food. Over the past 30 years, Americans have steadily consumed more and more added sugars in their diets, which has contributed to the obesity epidemic. Reducing the amount of added sugars we eat cuts calories and can help you improve your heart health and control your weight.”
How to reduce your intake of added sugars? Here are some simple steps:
Yes, it’s that time of year again when your eyes are likely on the lookout for tips to trim pounds and to control your hunger and appetite. You may also catch come-on headlines for articles about how to control sugar cravings and sweet cravings. Be on the alert, within these reads you may spot verbiage that falsely accuses low-calorie sweeteners of causing hunger, increased appetite and/or cravings.
Let’s address the science on the connection between low-calorie sweeteners and increased hunger, appetite and/or cravings first. Then I’ll offer six practical strategies to help you put mind over matter to control them.
If all you ever hear is “diets don’t work,” it’s easy to become discouraged about trying to lose weight. You even may have tried a few fad diets yourself and gained first-hand experience with their long-term ineffectiveness. But that doesn’t mean there is no hope in controlling your weight. What it may mean is you’re ready to forget about fad diets and turn to the research on what does work for weight management. Here’s a short recap of some of the latest findings that can help, including related weight loss tips.
As you read this, it’s a good bet that within the last few weeks you have been reading all about how to overhaul your diet in 2018. New Year’s resolutions about changes in eating seem to have become part of the modern rituals of the beginning of a new year.
This year I want to teach you something that may help you not only lose a few pounds, but also help you acquire a skill that I believe has been lost in the middle of the journey. This “lost skill” is part of the problem that got some of us into trouble with our day to day eating habits. I would like to teach you the art of menu planning, which can help you enjoy more family time and master a skill that you can pass on to the next generation.
The beginning of a new year is the time when many people make resolutions to live a healthier lifestyle.
Are you among those who are determined that “this is the year I’m going to start an exercise plan and eat healthier!”? Without a doubt you are one of millions who are mentally geared up and excited about kicking off 2018 with a healthy lifestyle plan.
While you may not like it, exercise – regular physical activity – is an important crucial component of your plan. The benefits of an exercise plan are many, even during cold weather. “Exercise boosts your immunity during cold and flu season. Just a few minutes a day can help prevent simple bacterial and viral infections,” according to the Centers for Disease Control and Prevention.
As a registered dietitian, there are certain reoccurring themes that I observe this time of year. In December, it’s all about enjoying the holidays (as it should be!) and eating the festive (and often indulgent) foods that go along with them. Come January, it’s common to want to get back on track, start a diet, and ring in the New Year with healthy habits. As February and March roll around, it becomes more common to get sick of said diet, feel deprived of certain foods, and totally throw in the towel on those healthy habits.
This pattern typically continues throughout the year – the beginning of spring sparks the diet mentality again, and by the end of the summer, that diet might be over. Even though it may be common, it’s also flat out exhausting to start and stop dieting like this year after year. What if I told you that there’s a way to end this cycle – a way to put the brakes on this dieting rollercoaster once and for all? This is the foundation of the work I do with the clients I counsel. Keep reading to learn how you can not only start 2018 on a healthy note, but also stop dieting for good.
You will soon ring in the New Year after surviving another holiday season filled with parties, from soup to nuts festive meals, and plenty of decadent cookies. Excellent! But, let me guess: you will have packed on a few more pounds and you’ll be on the lookout for the latest, greatest “eat this, don’t eat that,” restrictive diet to lose weight. Like so many other consumers, you'll want to take off those pesky pounds (aka “holiday weight gain”) and other pounds you’ve accumulated over the years.
Most of us have repeated this cycle more times than we’d like to admit. That’s because it can be hard to stick to a diet, eat healthfully and lose weight, particularly in our food-focused, convenience driven world.
No worries, no guilt. Don’t beat yourself up!
Oh yes, it’s that time of year again when the holiday festivities (aka less than healthy food choices and eating habits) kick-off with nibbles on that bucket of leftover Halloween candy, onward during Thanksgiving, and through family and holiday gatherings in December. They come to an end (thankfully!) with a New Year’s Day brunch or afternoon spread to indulge in while watching a football game or two.
While it’s easy to throw up your hands during these two months and throw caution to the wind, that’s not the best choice for a waistline or health in general. And you do have a choice! How about this year you take on a new attitude to deal with the onslaught of indulgence this time of year?
Your new attitude? Believing that you can enjoy myriad holiday festivities while you, generally speaking, practice healthy holiday eating, albeit with a sprinkling of splurges.
Here are 10 tips for healthy holiday eating: