Sugar, Sugar, Sugar

Posted by AMelane in drinks, nutrition, wellness

0 comments

Sugar, Sugar, Sugar…

Today I had my first “regular” soda in a long time. After not eating any sweetened foods for over a month, it was like that first drink to a recovering alcoholic, I couldn’t get enough of it… and then I crashed 15 minutes later. I was sitting at my desk staring at the wall

This led me to really understand the effect that sugar has on our body. Most food has carbohydrates in them, and our body NEEDS carbohydrates to survive. They provide the fuel needed to sustain all bodily functions. Yet all sugar isn’t the same. There are complex carbs and refined carbs. The refined carbohydrates are white sugars, high fructose corn syrup, and added sugars in many processed foods. These carbs are easily digested, so they are released into the bloodstream quickly, but once they’re gone, they’re gone. Unlike complex carbs like whole grain and oatmeal that make our body work to digest them, so the sugar that is in them is released slowly, keeping your blood sugar regulated and not causing the crash effect that refined sugars cause.
Many of us who try to stay away from refined carbs in our foods still may be getting them in your drinks during the day….
Our recommended daily intake of these refined sugars is 40g. Look at the list below of some common drinks, and see if you are going over this during your day…


A-Coke: 20 ounces 65 grams of Carbohydrate, 13 Teaspoons
B- McDonald’s Sweet Tea: 32 ounces 59 grams of Carbohydrate, 12 Teaspoons
C- Gatorade: 12 ounces 22 grams of Carbohydrate, 4 ½ Teaspoons
D- Welch’s 100% Grape Juice: 10 ounces 53 grams of carbohydrate, 11 Teaspoons
E- Starbuck’s Tall Nonfat Caramel Macciato: 12 ounces 25 grams of Carbohydrates, 5 teaspoons
1 teaspoon = ~5 grams
Recommended daily intake of added sugar is 40 grams or 8 teaspoons based on a 2000 calorie per day diet

Super Charged...

Posted by AMelane in lunch, nutrition, wellness

0 comments

Everybody is super busy, with work, families, meetings, etc.
By the end of the day are you drained or do you even burn out by 1pm LOL

Well busy days need fuel to help you thru the day. We can drink a red bull or 5hr energy and try to make it thru. After you take these supplements you get a burst of energy and then you will eventually crash and crash hard. I had a regular soda (grape; my coworker was trying to kill me LOL), and I was going a mile a minute for about an hour and then I came down off of the sugar/caffeine high. It was not pleasant; I was just sitting at my desk staring at the wall. If this happens to you, stop relying on energy drinks to get you thru your day. Below are some energy boosting foods, for you to try. The foods are simple and common, but the combination of certain food groups gives your body the boost it needs, without the crash.

Lentil Soup and a salad: try an 8oz. bowl of lentil soup, whole wheat roll, and a side salad with a light dressing (vinaigrettes are great). This combo contains 490 calories, 14 grams of protein, 17 grams of fat, and 13 grams of fiber. It work to boost energy because of the veggies and beans are high in fiber and protein with will keep you full and energized. Broth-based and tomato soups by themselves won’t keep you full, so aim for something heartier like chili.

Whole Wheat Pasta with Broccoli, beans and cheese: Mix 1 cup whole wheat penne pasta, 1oz feta cheese, ½ cup cannellini beans, 1 cup chopped broccoli, with 2 tsp. of olive oil. This contains 480 calories, 19 grams protein, 19 grams fat, 13 grams fiber. The fiber/protein combo is the pasta is the ultimate energy lunch. The body digests whole wheat pasta slower than white pasta, which will help avoid afternoon fatigue.

Peanut butter and Banana Sandwich: Spread 2 tbsp. peanut butter on whole wheat bread with a sliced banana. This contains 511 calories, 25 grams protein, 19 grams fat, 8 grams fiber. Use no sugars added peanut butter and add 8oz. of skim milk. This can be a great midday alternative to the PB&J. The bananas are a good carb source with the benefit of fiber and potassium. This combo with the whole wheat bread will keep you feeling full from 6 grams of fiber and keep your blood sugar at a steady level. The peanut butter and milk provides the needed protein source.

Did you see the pattern with these meal ideas??? High fiber and High protein foods. These foods digest slowly, so your body can have fuel and a steady level for longer. Remember, the ideal lunch should be 400-600 calories with some fiber; at least 20% of food on your plate should be protein; don’t eat more than four hours after you have eaten breakfast, when you delay longer it causes you to over eat.

Happy Lunch All

The most important meal of the day...

Posted by AMelane in breakfast, foods, nutrition, wellness

0 comments

Power Up with Breakfast


Breakfast gives you energy to start the day. A healthy breakfast is important for everyone.
Get the morning nutrition you need with these quick breakfast ideas.


• Make instant oatmeal with milk instead of water. Mix in raisins or dried cranberries. Top with chopped walnuts.
• Layer low-fat yogurt with your favorite crunchy cereal and sliced fruit or berries.
• Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
• Top a bowl of whole-grain cereal with blueberries, sliced peaches or any favorite fruit. Pour on low-fat or fat-free milk.
• Top a toaster waffle with low-fat yogurt and fruit.
• Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
• Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
• Spread almond butter on a whole-grain toasted bagel. Top with apple slices.
• Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

If your taste buds just don’t crave breakfast foods, try these:
• Peanut butter and banana sandwich on whole-grain bread
• Leftover veggie pizza
• Deli turkey, a slice of low-fat cheese and lettuce wrapped in a tortilla

5 A DAY

Posted by AMelane in foods, nutrition, wellness

0 comments

5 a day…

How many of us eat fruit and vegetables on a daily basis??? You would be surprised to know that most Americans don’t. American more than any other countries eat a diet of mainly meat, starchy foods, and lots of refined sugars; causing major chronic diseases and obesity. Fruits and Vegetables have vitamins and minerals that can help protect your health. We all have heard the great information about fruits and vegetable, but still aren’t getting them into our diet daily…
Here are some tips to get your 5 a day:

· Try Something NEW- add fruits and veggies to favorite dishes, like shredded veggies to meatloaf or adding pureed vegetables to brownies or muffins

· All forms of fruits and Vegetables count- using frozen, canned, dried and 100% fruit juices count towards your 5 a day- frozen berries can make a great smoothie or as a cereal topping, canned beans can add color and variety to a salad, dried fruit can serve as a snack on the go…


· Shop Smart- planning meal in advance can help reduce waste and spoilage of fresh items. In the store look for pre-cut fruits and veggies and pre washed salads

There are over 300 varieties of veggies alone, so it should be hard to find something new and delicious that you would eat.
Also remember that VARIETY do matter, the varitey of colors provides different range of nutrients and antioxidents.