Sugar is bad for a number of reasons. Firstly, it makes you gain weight and promotes hunger and cravings, it causes tooth decay and rots your teeth, It increases bad cholesterol and triglycerides, raises insulin levels and suppresses the immune system, making you more prone to heart disease, diabetes and illness in general. It also suppresses the release of human growth hormone, which encourages premature aging and makes us look older than we are.
This does not count as one of your five a day
What you Should Know About Food Labels
When looking at the food labels on products, know that the order of ingredients normally go from the highest to the lowest in weight,food manufacturers are required by law to list them this way. That means that the first ingredient will make up a large percentage of the product. It is also recommended that the first three ingredients listed not be sugars, so different types of sugars with different names are often used so that they can appear lower down on the list.
However we need some sugar. In the form of glucose, sugar provides the fuel our cells, especially those in our brain, need to function. But most of our sugar should come from food sources such as fruits and whole grains, not from fizzy drinks and packets of sweets.
If you’re watching your calorie intake or looking for healthy snack options, check out this list of healthy low cals snacks, most of which are clean options that taste good without sacrificing your goals
11. 11⁄2 cups salted air-popped popcorn (46 calories)
12. 1⁄4 cup shelled edamame with sea salt (37 calories)
13. 8 oz miso soup (36 calories)
14. 1 pretzel rod (37 calories)
15. 1⁄4 small bag of Glenny’s lightly salted soy crisps (35 calories)
16. 1 medium sliced cucumber mixed with 1⁄4 cup sliced onion, 1⁄2 cup chopped celery, 4 Tbsp vinegar and salt to taste (45 calories)
17. 6 oz eight-vegetable juice (39 calories)
18. 1 kosher dill pickle (10 calories)
19. 1⁄2 cup jicama with 4 oz salsa (49.5 calories)
20. 11⁄2 cups sugar snap peas (40 calories)
21. Small celery stalk smeared with 1⁄2 Tbsp natural peanut butter (49 calories)
22. 1⁄2 small apple with 1 tsp soy butter (46 calories)
23. 1 brown rice cake with 1 Tbsp sugar-free jam (44 calories)
You really fancy something smooth and creamy
24. 1 Laughing Cow Light Garlic & Herb wedge spread on cucumber slices (35 calories)
25. 1 tsp almond butter (34 calories)
26. 1⁄2 cup fat-free Greek yogurt with 1 tsp sugar-free strawberry jam (43 calories)
27. 1 oz avocado (about 1⁄8 of an avocado) squirted with lime (45 calories)
28. 8 grape tomatoes dipped in 1 Tbsp light cream cheese (46 calories)
Cheese Please
29. 6 pieces of endive filled with 1⁄2 oz reduced-fat feta cheese (49 calories)
30. 1 slice fat-free American cheese (30 calories)
31. 1 large tomato, sliced, topped with 1 Tbsp Parmesan, broiled (44 calories)
32. 1 oz fat-free cottage cheese on 1 slice caraway Finn Crisp Crispbread (38 calories)
33. 1 oz fat-free mozzarella dipped in 1 tsp marinara sauce (46 calories)
Power up on protein
34. Turkey rollups: 2 slices white meat turkey rolled in 2 lettuce leaves (46 calories)
35. 1 oz smoked salmon (about 1 slice) on 2 Wheat Thins crackers (Multi-Grain) (48 calories)
36. 1 tofu dog with 1 Tbsp sauerkraut (48 calories)
37. 1⁄2 cup plain fat-free yogurt sprinkled with 1 tsp sunflower seeds (49.6 calories)
38. 1.3 oz water-packed tuna with 1 tsp Dijon mustard (48 calories)
39. 2 large hard-cooked egg whites with 1 cup sliced cucumber (48 calories)
40. 1 slice Wasa Fibre Crispbread with 2 tsp hummus (45 calories)
41. 1 medium water-packed sardine with slice of red onion (35 calories)
Solid standbys
42. 1⁄2 cup melon with 2 Tbsp 1% cottage cheese (47 calories)
43. 1⁄2 small grapefruit (32 calories)
44. 1⁄3 cup blueberries with 1 Tbsp light sour cream (47 calories)
45. 1⁄2 cup carrots with 1 Tbsp light ranch dressing (45 calories)
46. 1⁄2 cup nonfat milk with 1 Tbsp Walden Farms calorie-free chocolate syrup (40 calories)
47. 1 packet of sugar-free hot chocolate made with 1⁄4 cup skim milk and 3⁄4 cup hot water (47 calories)
48. 3⁄4 cup almond milk (45 calories)
49. 3⁄4 cup seltzer with 1⁄4 cup cranberry juice and a lime wedge (33 calories)
50. Homemade iced green tea (with artificial sweetener if desired) (0 calories)
Today I share with you my “Anytime Anywhere” workout! this can be done as a daily stand alone workout or added to any cardio workout you are currently doing.
We share many challenges with you here on Clare with the hair, from the very popular squat challenge , to the not so popular plank , running goals and so on . Today I bring you a morning work out challenge and depending on your fitness level you may start with 1/2 of the reps here or even 1/4 but the most important thing is that you do it and you do it to your maximum level.
Let’s do this 4 days on 1 day off for the next 30 days 💪🏼 and if you are beginning with 1/4 of the reps see how fast your fitness will improve and before you know it you will be doing 100%
Right now most of us are thinking about the summer holidays and what we can do to look our very best for the week , 2 weeks or whatever were lucky enough to enjoy .
I saw this today and it really just sums up what we must do to get to where we want to be!
Last week we shared the 30 day squat challenge and for some this was too much, and for some it was not enough 🙂 So today we share the 30 Day Plank Challenge. You can do this in addition to the Squat Challenge or if you found the squat challenge too hard then try this one!
There are many Challenges to try and today we share with you this 30 Day Squat Challenge,
This is pretty full on for beginners and a walk in the park for serious squatters, but if you are somewhere in the middle then this is spot on for you. If however you are a beginner why now half the numbers each day, and if you are a pro double them, this can be adapted to anyone’s level.
Imagine how proud you will be in 30 days from now.
Go on begin the challenge with me today and let me know how you are getting on along the way x
Like adults, children consume more salt than the maximum recommendation. Simple measures need to be taken to help reduce their salt intake and therefore reduce the number of people suffering from cardiovascular disease.
Children are considered a vulnerable group in society often with little influence on or involvement in what they eat. Evidence suggests that dietary habits in childhood and adolescence also influence eating patterns in later life. Liking salt and salty foods is a learned taste preference and so it is vital that children do not develop a taste for salt in the first place. A high salt intake in children can influence blood pressure and may predispose a child to the development of a number of diseases including: high blood pressure, osteoporosis, stomach cancer and obesity. Unfortunately reducing ones salt intake isn’t as easy as it should be, with a lot of salt hidden amongst the foods we buy. This is shown in children’s survey, which found 1 in 4 meals to contain 2g or more of salt per dish, the maximum daily recommended salt intake for a 1-3 year old!
This year for Salt Awareness Week they want to ensure that everyone understands the importance of a healthy start for children. As part of the week they will be encouraging the food industry to act more responsibly by reducing the amount of salt they add to children’s food and to stop advertising high salt food to children.
How much salt do we eat?
Most people eat too much salt without even realising it. You could be eating too much because about 75% of the salt we eat is already in the food we buy; only a small amount is added to our food at home. Cutting out processed foods and cooking from scratch can really help you with this.
How much salt should we eat?
Adults should eat no more than 6g of salt a day, and children even less. Reducing the average daily salt intake for adults to 6g could prevent about 17,500 deaths from heart attacks and strokes a year. (UK based stats)
Our bodies need a little bit of salt to survive, but the amount we eat is far more than we require. Evidence has shown that regularly eating too much salt puts us at increased risk of developing high blood pressure. High blood pressure is the main cause of strokes and a major cause of heart attacks and heart failures, the most common causes of death and illness in the world.
Here are some common questions answered about salt:
1. What is salt? By salt, we mean table salt, which is otherwise known as sodium chloride. It is the biggest source of sodium in our diets and it’s this sodium that’s the problem in relation to blood pressure. While we do need some sodium in our diet to help regulate fluid in the body, it’s unusual for us not to get enough – and only too common for us to have too much.
2. What’s the daily limit? The Government recommends that we eat no more than 6g of salt a day, which is about a teaspoon. Currently, we are consuming 8.1g a day, which is about a third more than the maximum recommendation, so we still have some way to go.
3. Why are we going over this limit? Many people unfortunately don’t realise they are eating too much salt. That is because about 75% of the salt in our diet comes from process foods.It’s not just in ready meals, soups and sauces, though – keep an eye on everyday foods such as breads and cereals, as well as sweet foods harbouring a salty surprise. Foods don’t necessarily have to taste salty to be salty. This is one of the reasons it can be tricky to reduce our salt intake, as it is often already in the foods we buy, and we can’t take it out. Read food labels to make sure that you are making low-salt choices, our use our free health app FoodSwitch, which tells you which foods are less salty!
4. How can I cut back? We acquire a taste for salt and, over time, get used to a certain amount in our diets. If you cut back drastically and suddenly, you may at first find that your food tastes bland. However, flavour doesn’t only come from salt. Fresh and dried herbs, spices, black pepper, chilli and lemon are all great ways to add flavour. So while you reduce the amount of salt you eat, substitute it with these other flavour enhancers and you won’t notice the loss as much. It only takes 3 weeks for our taste buds to adapt and become more sensitive to salt, so you get the same flavour impact from less salt.
5. Are other types of salt better for me? Don’t be fooled into thinking that fancier types of salt are better for you. Whether it’s pink, black, rock, crystal or flakes, they still have the same effect on your blood pressure as standard table salt. Although less refined salts might contain more nutrients than everyday table salt, these will probably only be in very small amounts and can probably be sourced from other foods in your diet. Bigger crystals also taste less salty, so you are likely to add more than refined salt.
It’s the sodium that we really need to watch out for; we should also monitor ingredients such as fish and soy sauce and raising agents such as baking powder and bicarbonate of soda.
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