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!
Breakfast has always been one of my favorite meals, especially on damp, dark mornings. I have fond memories of waking up to scrambled eggs with buttered toast or Mom’s famous omelets. Whatever our breakfast consisted of, it was always very filling but definitely not low in sugar … can you say sweet corn muffins, French toast, pancakes (don’t forget the maple syrup) or homemade coffeecake? Breakfast was indeed a very memorable meal, thanks to a mother who loved to cook but didn’t necessarily strive to follow healthy breakfast recipes.
Now I personally know many people who are successful at improving their eating habits throughout the day, every day, and that includes eating a healthy breakfast. They also appear to be heeding health professional recommendations to reduce the amount of added sugars they’re consuming.
If you and your family enjoy eating a healthy breakfast to start the day right, here are a few yummy breakfast recipes made with SPLENDA® Sweetener Products that use less sugar and are incredibly satisfying. Give them a try!
Last year, the U.S. Department of Health and Human Services and the U.S. Department of Agriculture released the 2015-2020 Dietary Guidelines for Americans. One of the key recommendations was to reduce our intake of added sugars to less than 10 percent of our total calories, or no more than about 12 teaspoons a day if consuming a 2000 calorie diet. The Diet and Lifestyle Recommendations from the American Heart Association also call for a reduction in added sugars intake to help lower your risk for developing heart disease. As a result of these recommendations, the food and beverage industry has been working to reformulate many products to lower the added sugar content.
This means we are starting to see new claims on the front of some food packages, changes in ingredient lists and in the nutrition facts panel. One way we can keep the sweet taste in foods and drinks at home while using less sugar is to replace some of that sugar with artificial sweeteners. In fact, the more we cook and bake at home, the more options we have to reduce the added sugars in our diets. Let me show you how.
Have you caught wind that the Nutrition Facts label we’ve become accustomed to for more than two decades is undergoing a makeover? It’s a fact! By July 2018, most manufacturers will be required to update their labels and we thought you’d want a sneak peek at the key changes.
As you peruse the nips and tucks of this makeover, keep in mind that the main thrust of the Nutrition Facts label is to make sure that you have the nutrition information you need to make informed food choices. As you know, nutrition science is constantly evolving and new healthy eating guidelines, like the 2015-2020 Dietary Guidelines for Americans, emerge as they did early in 2016. These factors came together to influence the label makeover.
The new Nutrition Facts label will change in appearance and will add or delete a few nutrients and vitamins and minerals. The biggest changes, which may help some consumers manage their prediabetes or diabetes, aim to increase the details you have at your fingertips about carbohydrate and added sugars in your foods. Now that’s good news!
As a registered dietitian I am always talking and writing about food and nutrition. I want to be sure everyone knows that a balanced diet is essential to good health. But your diet is not the only thing that must be balanced. Eating right is just one part of a healthy lifestyle. Regular exercise and emotional well-being are equally important parts of a healthy lifestyle, and they must all be balanced for you to feel your very best.
One thing that does not contribute to a healthy lifestyle is the feeling you must do everything perfectly, especially when it comes to your diet. I can’t think of anything that could be more stressful! The balance we are seeking allows for some ups and downs, so strive to do your best and be forgiving if you can’t always live up to your own expectations for healthy eating habits.
If you’ve ever planned a budget you know some things on it are essential (buying food), while others are optional (eating out). The same is true for the calories we consume, or more specifically, where our calories come from. The calories found in foods that deliver essential nutrients are more important than the calories found in foods that provide few or no nutrients. Once we eat the foods (and calories) that deliver all of the nutrients we need each day, any calories left in our budget are considered “discretionary” calories.
Since February is American Heart Month, it’s the perfect time to talk about how we can make better choices when using our “discretionary calories” for improved heart healthy eating.
As the mother of two, now young adults, I know firsthand the pressures mothers face when trying to feed their children the most nutritious meals. I still remember some nights feeling that my ‘good’ maybe wasn’t good enough and that perhaps I should be preparing more foods from scratch or providing more variety in their meals.
So for all you parents feeling like your good isn’t good enough, I have great news. Although most of us will probably never be perfect home chefs, there are many things within our control that we can do to form healthy eating habits in our children. I can’t think of a better gift for my own kids than encouraging and cementing healthy eating habits.
I’d like to share with you my top tips that have worked really well not only with my own children, but also with the families who seek my help.
Calories add up quickly. If you are determined to lose weight, or maintain a healthy weight, in 2017, I’d like to recommend one way you can accomplish your goal: save calories rather than count calories, especially calories from added sugars.
If you don’t believe that small savings can make a difference, a recent study confirms that a “small-changes” approach to diet and exercise can be appropriate for all family members and is a simple long-term lifestyle option that may positively impact weight gain and weight maintenance. It also noted that no-calorie sweeteners can be a useful tool in achieving those small changes.
Here are four ideas I recommend to save on sugar calories, especially during colder months.
Here we are, almost two weeks into 2017. The holidays are behind us. New Year’s resolutions have been made and some already have been broken. If implementing a healthier lifestyle is one of your resolutions and you have not yet made any changes (or have fallen off the resolution bandwagon early), today is the best time to start. Why? Because “start tomorrow” may never happen. So procrastinate no further.
One essential component of a healthy lifestyle involves choosing the right foods and beverages in appropriate portions. However, people sometimes focus solely on their food choices and completely forget about the sugar in drinks they are sipping or guzzling.
I once had a client say to me that she wanted to lose weight, but she just hadn’t found the right diet yet. She went on to explain that she had tried many popular diet programs over the years, but none of them ever worked for her. When I probed further to find out what she did and didn’t like about the diets she tried, I discovered she had successfully adopted several new eating behaviors from each one. What she didn’t realize was that she was customizing her approach to healthier eating habits with each change she made, and creating a plan that would work for her for over the long run.
If you’re hoping to start the New Year off by making a resolution to lose weight, there are many things you can learn from all of the popular diet programs out there. While you may not be able to adhere to all of the recommendations, all of the time, any change you make that improves what and how much you eat – and that you can stick to - is a win for you!
If you’re looking ahead to the New Year and dreading the thought of starting another weight loss resolution that will leave you feeling hungry all the time, you may want to check out the concept of “Volumetrics”. It’s all about feeling full while trying to lose weight. Imagine being satisfied at the end of each meal, and between meals, with no hunger pangs to derail your commitment. Now that’s a diet you can stick to for life!