Health Archives - Page 3 of 14

No Added Sugar Challenge: What I Learned + Tips, Tricks, & Ideas

I decided to try a No Added Sugar Challenge during the month of August. And while I didn’t stick to it 100% of the time, I still learned quite a few things that will surely impact how much sugar I consume going forward.

WHAT I LEARNED

1. If you’re serious about removing added sugars from your diet, you have to read labels. And you also have to learn to recognize the over 50 names used for sugar on said labels.

2. Before going on a no added sugar challenge, get rid of any and all sugary treats lurking in your kitchen/pantry.

3. The first week is the hardest, especially if you have a big sweet tooth to start with. Trust me, it gets better after that. Towards the end of the month, even fruit tasted sweeter than usual to me.

4. If you find that in the middle of your challenge you want to eat a little dessert because you’re with awesome people who also enjoy sweet things, that’s ok. I mean, yes, it’s technically cheating, but if it’s something you won’t have the opportunity to try again, just have a few bites and then get back to it. No big deal.

5. Setting a very specific goal kept me on track. So while I wanted to eliminate as much added sugar as possible, my ultimate goal was to stop eating handfuls of chocolate chips after every meal. And that is something I was 100% able to achieve! Yes, I slipped up and ate a little dessert. However, I kept my hand out of the chocolate chip bag, and that was a huge personal win! AND I stopped craving after dinner sweets altogether. Still working on lunch.

TIPS, TRICKS, & IDEAS

1. A tiny bit raw, unfiltered honey, when absolutely necessary, goes a long way. Personally, when I used honey, it was more of an enhancer than a sweetener. I know, I know…another cheat. But if you use honey in it’s most natural form, it’s ok. I mean, it’s practically a health food. No? Don’t judge!

2. I noticed that drinking water + fresh lemon/lime juice kept the sugar cravings away. Possibly because I’m not a tart and sweet person, so the idea of eating something sweet after drinking lemon/lime water was a huge turn off.

3. Sparkling water also did the trick! Not sure why but drinking a glass after dinner made my cravings disappear.

4. Fruit is an obvious good for your swap. I love frozen grapes, fresh berries, apples, nectarines, fresh cherries, etc.

5. Speaking of fruit, one of my all time favorite pairings is a Granny Smith apple + peanut butter. Super filling and just so good!

6. Dates also pair nicely with peanut butter. You only need 1/2 teaspoon of PB per date, AND if you use your imagination when biting into the date, it almost tastes like a fudgy brownie. Almost.

7. Mocha banana froyo is an all time favorite of mine. All you need is a frozen banana, cocoa powder (1/2 teaspoon), instant coffee powder (1 teaspoon), almond milk (2-3 tablespoons), and a small blender/food processor. Again, it almost tastes like real froyo!

8. Frozen berries when blended together with a drizzle of honey turn into a delicious sorbet like frozen treat. So good!

GOING FORWARD

Going forward my big goal is to practice mindful moderation when it comes to sweets. Dessert will always be a part of my life. Life is waaaay too short to skip out on dessert. However, eating a handful of chocolate chips after lunch when grapes will do is just not acceptable. Sure, every now and then, it’s fine. But not on a daily basis. Same goes for alcohol. A glass of wine with a delicious meal is a beautiful thing. But anything more than that, and it’s just too much and not necessary (for me). And finally, going forward I’m going to continue reading those nutrition labels because if there’s one thing I learned it’s that sugar is literally everywhere!

Wish me luck!

Have you tried giving up sugar? What food would be the hardest for you to cut out? What are your favorite no added sugar snacks?

One Pot Mexican Quinoa

written by Parita 18 Comments

This One Pot Mexican Quinoa was totally meant to be. Let me explain.

1. Over the weekend, I randomly found an unopened bag of quinoa in the depths of my pantry. I haven’t cooked with quinoa in months, so this was huge!

2. I went a little crazy during my last grocery run and bought a ton of vegetables that we probably could have done without.

3. Vishnu’s schedule is all kinds of crazy right now. So far this week, he’s worked two 11a-11p shifts and one 7p-7a shift. And he has one more night shift to go. It’s a little hard to plan and make meals during weeks like this. I tend to want to make a big batch of something and just eat it throughout the week/weekend.

The combination of these three things plus a little creativity on my part amounted to a delicious Mexican Quinoa dish that was reminiscent of enchiladas. YUM!

This dish has it all – it’s full of warm, slightly spicy flavor, several different textures, and a ton of healthy ingredients. It’s the complete package!

AND if you play your cards right (AKA do a little bit of prep work beforehand) this dish will be ready in ~30 minutes.

Here’s how I made it!

One Pot Mexican Quinoa
Serves 4-6

1 cup quinoa, prepared according to package directions
1/2 tablespoon olive oil
1 medium sweet onion, chopped
3 large garlic cloves, minced
2 jalapenos, partially seeded and minced
1 cup cherry tomatoes
1 red bell pepper, diced
1 medium sweet potato, finely diced
12 ounce bottle of enchilada sauce (I’m partial to Trader Joe’s), divided
4.5 ounce can of diced green chilies
14.5 ounce can of black beans, rinsed
Juice of 1 1/2 limes
1 1/2 teaspoons of salt
1/2 teaspoon black pepper
1/2 teaspoon oregano
1 teaspoon cumin powder
1 teaspoon chili powder
Toppings – avocado, cheese, olives, sour cream, whatever you want!

1. Add the oil to a deep medium saucepan and place over medium heat.
2. Add the onion, garlic, and jalapenos to the pan and cook for 3-5 minutes. Add cherry tomatoes and red bell pepper and cook for additional 2 minutes.
4. Add the sweet potato, 1 cup of enchilada sauce, and green chilies to the pan. Cover and allow to simmer for 10-15 minutes on medium-low heat or until sweet potatoes are cooked through.
5. Add remaining enchilada sauce, black beans, lime juice, quinoa, salt, black pepper, oregano, cumin powder, and chili powder. Mix well, cover, cook for 8-10 additional minutes on low heat.
6. Serve warm with your favorite enchilada toppings sprinkled on top!

What’s your favorite Mexican dish? It’s so hard for me to choose! But if I had to, I would pick enchiladas filled with veggies, beans, and lots of gooey cheese. With a side of rice, beans, and guac of course!

No Added Sugar Challenge – A Progress Report

written by Parita 6 Comments

It’s been 20 days since I started my no added sugar challenge. And believe it or not, I’ve managed to tame (not eliminate completely!) my sweet tooth.

The first few days were obviously the hardest, but I avoided the added sugars. Then came Chicago. I didn’t drink any alcohol, I didn’t drink any sugary drinks in the morning, but I did have dessert at RPM (there is no way anyone can resist the donuts!). And then I had a few bites of the chocolate tart at Osteria Via Stato.

But you know what, I don’t feel guilty, and I certainly don’t regret my decisions. And here’s why. A big reason why I love dessert is because eating it is always a special experience. One you share with other people. These were conscious decisions, not emotional ones. NBD! And really, the donuts at RPM are truly little bites of fluffy heaven!

A recycled picture…but you get the point!

Other than those few bites of dessert, the only other added sugar I’ve been consuming every now and then is honey. When I was in Chicago, I ate oatmeal for breakfast every morning, but because it was completely plain, I had to sweeten it with a tiny amount of honey to make it palatable. Also, I make my own salad dressings now, and I need to add a little bit of honey to balance the acid from the vinegar.

Again, I don’t think of my use of honey as a weakness. It beats the sugary muffin or store bought dressing alternative. Am I right?

Other than that, I’ve stuck with the rest of the challenge. Promise! How you ask? Lots of willpower and fruit. I usually eat a piece of fruit with my lunch. And I’ve been avoiding the after dinner no added sugar treats. If I really want something sweet, I’ll make some banana fro-yo (one frozen banana, a little almond milk, and a little instant coffee all blended together).

Apples, berries, and grapes are my favorites!

Once the challenge is officially over, I’ll share more tips and tricks along with the benefits I’ve experienced.

And for anyone who thinks my little challenge doesn’t count, I beg to differ! I avoided 95% of the desserts available to me in Chicago (cookies, bars, M&MS!, etc.) without having to think twice. And I’ve gone from staring at the bag of chocolate chips sitting in our fridge, to forgetting about it altogether (until right about now). WHO AM I?!?!

More to come…

What’s your favorite no added sugar treat?

30 Day No Added Sugar Challenge

written by Parita 23 Comments

If you’re rolling eyes at the title of this post, I don’t blame you. I’m notorious for starting food related challenges and then modifying them or quitting completely.

At least I stick to my fitness challenges, like the Tough Mudder and the Miami Half Marathon. I’m not a complete slacker!

Anyway, the idea of a no added sugar challenge came to me after reading Liz’s posts about a documentary called Fed Up and the changes she and her husband made to their diet after watching it, namely how they went sugar-free for a bit. To be honest, I haven’t watched Fed Up yet, but it’s on my list. I have, however, done a fair bit of research on sugar – it’s effects, how it’s marketed, and how it’s hiding in pretty much everything. No bueno!

I officially started my challenge on August 1st but didn’t want to say anything right away because I honestly didn’t know if I’d stick with it. Well, guess what…it’s been 7 days and I have yet to reach into the bag of chocolate chips sitting in my fridge! Win!

Why I’m putting myself through this…

When I told Vishnu I was doing this, he asked me why. He doesn’t really see the point because I don’t eat a ton of sugar/processed foods to start with, and he’s right. Holistically speaking, I don’t consume tons of sugar or sugary foods. However, after reading Liz’s posts and doing my own research, I realized that while I don’t eat ice cream and cake on a daily basis, I need to be more cognizant of the hidden sugars. Like the kind lurking in seemingly healthy jarred pasta sauce for example. Reading food labels is so important, especially because there are over 60 words for sugar (craziness).

Also, while I don’t consume dessert like goodies on the regular, I find myself craving something sweet after both lunch and dinner every single day. And this is no regular craving. It’s super intense. And when we do have dessert in the house, I find myself going back for second, third, and fourth servings, all while thinking, “Let me finish this now so I can start with a clean slate.” So really, I want to be more disciplined when it comes to sweet treats. Another reason for this challenge.

And finally, while my skin hasn’t been acting up too much over the last month or so (knock on wood), I want to see if eliminating added sugar keeps the breakouts away. I have yet to go two months in a row with semi-clear skin, so that would be huge!

Here’s what my version of a 30 day no sugar added challenge entails:

1. No added refined sugars (white sugar, brown sugar, corn syrup, etc.). Basically no dessert.
2. No artificial sweeteners (don’t use them anyway)
3. Avoid as many every day products containing added sugar as possible*
4. No fruit juice
6. No alcohol

FYI: For MY 30 day challenge, fruit is ok. I’ve read a few different view points about the sugar in fruit, but at the end of the day, this is a “no added sugar” challenge, and the sugar in fruit is naturally occurring. So that’s that!

*The reason #3 says “avoid as many” instead of “no” is because I’m travelling to Chicago for work next week. And while I can stay way from the wine, the DD/SB coffee runs in the morning, and the after dinner dessert, I don’t want to overthink every single thing I eat. Eating healthy while travelling is already hard enough. I don’t want to make it any more difficult or inconvenience my team in any way.

Basically, by the end of the 30 days, I’m hoping my intense craving for something sweet after every meal disappears or isn’t as strong. I’m already reading labels with more scrutiny (check!). And I’m crossing my fingers that my skin stays on the clear(er) side!

Wish me luck!

Have you ever done a no added sugar or 100% sugar-free challenge? Any tips?

Diet and Acne Update

written by Parita 17 Comments

I’ve been meaning to write this post for a few weeks now, but for one reason or another, it just wasn’t happening. However, an update of sorts is definitely in order as a few things have changed since my last post about My (Almost) Dairy-Free Experiment.

If you’re a regular MIS reader or you follow me on Instagram, you’ve probably noticed that dairy is back in my life. Namely in the form of yogurt and cheese. I’m not consuming either in large quantities, but they’re part of my diet again.

Let’s start right where I left off…

Back in early January, I was seeing some positive results after not consuming dairy for a month or so. If I remember correctly, this trend continued for another two weeks before my skin decided to go berserk again. I honestly have no clue what went wrong.

And it didn’t get any better. In fact, it got worse. I went from a few big bumps to full breakout mode in a matter of weeks. Even still, I persisted on with my almost no dairy plan.

Right before we left for Italy, I saw a friend of mine post something on Facebook about a new line of products from the creators of Proactiv. I texted her to learn more. After a brief phone conversation, I signed up to try Unblemish*, a line of products designed to help acne-prone skin.

Now, I know I’ve been harping the benefits of more natural treatments, but I felt hopeless (once again) and was ready to try something new, something a bit stronger.

Anyway, I started using Unblemish and within a few weeks, my acne was subsiding. I still had a few bumps, but they were less painful. I used it for 60 days and ultimately decided to only continue with the blemish treatment (a benzoyl peroxide lotion). This stuff isn’t cheap, and I felt that the lotion was making the biggest impact for me.

Well, that was exactly a month ago. I just got around to ordering more of the Unblemish treatment.

But guess what? In the last month, I haven’t been using any fancy products (just a little tea tree at night) or following any particular diet, and my skin is the best it’s been in a long long time. I even ran errands the other day without makeup (this was a HUGE step for me).

I’m totally waiting for the other shoe to drop and my face to go crazy again, but we’ll see. I’m crossing my fingers that the “not doing much of anything” approach keeps working. Time will tell.

I should also mention that Vishnu thinks stress is a major contributor to my acne. I’m what you would call a chronically stressed person but not in an obvious way. I’ve always just thought it was part of my DNA, but Vishnu now has me convinced otherwise. And he may be on to something. Since the beginning of this year, I’ve been constantly stressed/worried about one thing or another. But over the last month, particularly the last few weeks, I’ve been trying really hard to chill out. I’ll share more on what I’ve been doing in a separate post, but overall, I think my efforts are helping. Sure, I still get a little stressed, but I’m not holding on to it anymore. And of course I have absolutely zero proof of this, but in the past few weeks, my face has been clearer than ever before. So maybe Vishnu’s right. I’m going to pay more attention to my skin during high stress times to see if it’s a factor.

So where does that leave me? Well, as of right now, I’m sticking to a very simple routine that includes the Soothe face wash, my Desert Essence face wash, tea tree oil, Trader Joe’s moisturizer, and Cetaphil face cream as needed. I also plan to use the Unblemish lotion as a spot treatment (if things get bad again). In terms of diet, I’m sticking to a vegetarian diet that includes a little dairy here and there. And most importantly, I’m trying to be as stress free as possible!

Like I said, we’ll see what happens next month, but for now, I’ll take as much clear skin as I can get!

*The Unblemish face wash contains sulfur as a main ingredient. After using it for a couple of weeks, I found out I’m allergic to sulfur…the hard way (i.e. SUPER itchy, red skin). My friend was kind enough to send me the Sooth face wash to try. I’ve been using that for the past few weeks and love it.

Thanks for reading and happy hump day! 🙂

How to Take the Dread Out of the Treadmill

written by Parita 4 Comments

I go months without talking about my workouts, and then blog about fitness two Fridays in a row. Who am I?

Anyway, today I want to talk about how I’m taking the dread out of the treadmill. But first a back story.

When I first started working out, the treadmill was my cardio machine of choice. Looking back, I think I really enjoyed knowing how fast I was running/walking and how far I was going. The exactness of it drew me in.

I only realized how fun and liberating outdoor running was when I started training for my first half marathon. After a while, I actually looked forward to my long runs on the trail.

Then I moved several times, and once again became a slave to the good old treadmill, only to rediscover my love for running outside when we made the move to Miami. I can honestly count on one hand how many times I ran on the treadmill during our time there.

But as you all know, St. Pete is a bit different than Miami. I’m still familiarizing myself with area, and believe it or not, the heat and humidity are much more evident up here.

Because I don’t want to stop running altogether until I (and the weather) figure things out, I’m resorting to the treadmill a couple of times a week. And one big lesson I’ve learned so far is that while I can run long distances outdoors, I just can’t do it while on the treadmill. Yes, I realize this more than likely a mental thing, but I just find it so boring and blah.

So to take the dread out the treadmill and to keep my boredom at bay, I came up with a little run/walk workout. I’ve completed it a few times now, and I must say it does a decent job of keeping things just interesting enough!

So here’s how it works – complete minutes 0-10 and then repeat three to four times for a great cardio workout. And I know this has you changing the speed a lot, but the pattern is easy to grasp after the first go around (I just think 3-1-1 and 2-2-1). The best part is that it’s 100%customizable – adjust the speeds to your liking and add an incline to make it even more challenging. The possibilities are endless!

Just for the record, I still call the treadmill the dreadmill. I just tolerate it a lot better now!

Happy Friday and thanks for reading!

Fitness Friday

written by Parita 16 Comments

There was a time when fitness posts were a more regular thing around here. Oops!

I guess I’m more likely to blog about my exercise routine when there’s a routine to talk about. Ever since my half marathon, my workouts have been a mix of a little bit of this and that and a fair amount of running. And I’ve honestly kind of enjoyed the freedom of not having a set plan and just being active.

The idea of being active was an easy one to grasp with Brickell Key in my backyard. At the very least, I could always count on a beautiful evening walk.

St. Petersburg is a little bit different. We live in a walkable area, but I’m not super comfortable venturing out on my own just yet. The gym in our apartment complex is amazing, so there’s that. Lots of equipment/cardio machines, free weights, and space. So far, I’ve been able to squeeze in a few gym workouts and an outdoor run with Vishnu.

But here’s the thing. Even though I don’t want a super structured routine, I still want to have a general idea of what I’m going to do every day. So here’s what I’m thinking…

The first thing I want to focus on is getting my 10k steps in a day. My day job requires me to be glued to my laptop and phone all day long, so this one’s going to be a bit of challenge. Vishnu suggested taking a short break every hour and walking around for a few minutes. I think I’m going to try that and see where it gets me!

With the outdoor running thing on hold (unless Vishnu wants to wake up super early and come with me…hint hint!), I’m resorting to the dreadmill for now. It’s been so long since I’ve regularly ran on a treadmill so we’ll see how it goes. Hopefully, I can find a good outdoor running route soon!

In terms of strength training, I want to get back to a 2-3x a week schedule. Again, not following a specific program or anything, but just doing something and challenging myself with different workouts. I’ve been pinning workouts like crazy and can’t wait to try them out! Follow my Fitness board on Pinterest if you’re interested!

In line with my strength training goals, I also want to gain a bit more core strength. BUT I absolutely despise core work. Go figure. The one thing I don’t totally hate is the plank. I actually enjoy plank variations and coming up with different timed sequences to complete. And the best part is that I can do my planking in the evening while watching TV or before going to bed.

And if all of the above fails me, I can always look for a gym/studio in our neighborhood. I really don’t want to go down that path though because Vishnu and I have some pretty solid savings goals right now, and a $50-100 gym membership is not going to help!

Well, just thought I would share where I’m at in terms of my fitness goals and workout routine. It’s nothing out of the ordinary, but like I always say, every little bit counts!

Happy Friday and thanks for reading!

What does your fitness routine look like right now? Do you prefer to run outdoors or on a treadmill?

No Added Sugar Challenge: What I Learned + Tips, Tricks, & Ideas

One Pot Mexican Quinoa

No Added Sugar Challenge – A Progress Report

30 Day No Added Sugar Challenge

Diet and Acne Update

How to Take the Dread Out of the Treadmill

Fitness Friday

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