How To Avoid Added Sugars In Diet

Americans Eat More Added Dietary Sugar Than They Realize

Almost all foods that are processed have added sugar. When we say that the average woman should get no more than 100 calories per day from added sugars (men = 150 calories), we are not only talking about our coffee! 100 calories equates to 6.5 teaspoons of added sugar. One can of soda is roughly 9.5 teaspoons of added dietary sugar!

Added Sugar In Diet

This is a list of some foods and their added sugar quantities per portion in teaspoons. This does not include naturally occurring sugars such as those that occur in milk or grain products.

Avoid Added Sugars

As you can see from the list, many of these items are often either perceived or marketed as “healthy”.  It is easy to see how added sugars can add up to the daily limit quickly! Imagine how much sugar is added to the not so healthy products!!

This ingredients label is a popular cereal that is always marketed as healthy because the first ingredient is whole grain corn. How many sugars do you count?

You MUST take responsibility for your own food choices! Read the ingredients list of EVERYTHING you buy! Avoid sugar whenever you can! If you want the healthiest choices try to find the processed foods that do not include sugar in the first three ingredients. Learn more about making good food choices every day in the 6 Weeks To The New You healthy living program!

Eat Whole Grains! What About Rice?

Whole Grain Rice Is Easy To Cook And More Nutritious!

Everyone knows that they are supposed to eat whole grains and yet few people do when it comes to rice.  Most people eat the not so nutritious white rice.  White rice lacks the bran and germ and therefore most of the vitamins, minerals and good fats that are found in rice. It is generally considered more tender and delicate but whole grain rice can be fluffy and tender if cooked to proper doneness.

Brown Rice & Wild Rice Are Whole Grain

Brown rice retains the bran that surrounds the kernel, making it chewier, nuttier, and richer in nutrients.  It does take longer to cook whole grain rice recipes but really is not any harder to cook than white rice. Just bring your water to a boil and the rice and wait 45 minutes instead of 10 minutes.

More Nutritious

Not only is whole grain rice more nutritious than white rice on a per serving basis, there are fewer calories and fewer carbs as well as more fiber.  Both wild and brown rices have the good fats and have been found to improve blood serum levels. Whole grain rice should be a part of every healthy diet. There is absolutely no reason to eat white rice!

Whole Grain Rice & Beans Recipe

Try this easy whole grain (brown) rice and beans. It is easy to make and easy to eat! Your family will not know it is whole grain!

1 1/2 cup brown rice
1 Tbsp olive oil
2 sticks celery-diced
1/2 cup onion-diced
2 cloves fresh garlic -pressed
1 small jalapeno pepper-minced (remove seeds) OR a 4 oz can diced green chili peppers
1/2 tsp. ground cumin
1/2 tsp. dried thyme leaf
1 tsp. salt
2 3/4 cup water or broth-boiling
15 oz can cut tomatoes
15 oz can kidney beans- drained and rinsed
1/2 tsp. dry parsley

1. Prepare all the ingredients
2. Rinse the rice under cold water and set aside to drain.
3. Heat oil on medium heat in a large skillet or sauce pot.
4. Put the rice in the pan and stir until all kernels are coated in oil.
5. Add all other ingredients and bring to a boil.
6. Cover and cook for on low for 45 minutes. Add more water if needed.
7. Stir in the beans for the last 15 minutes of cooking
8. Stir in the parsley and serve immediately

Other Whole Grain Rice Choices

Spice up your whole grains with some of these other types of whole grain rice choices. Start putting as much focus on the whole grains when it comes to rice as you do when it comes to your breads.
Red Rice
Bhutanese Red Rice
Black Japonica

Make Ice Cream Sandwich Cake

Celebrate National Ice Cream Sandwich Day

You do not need Dairy Queen when you have this recipe for the Incredible Ice Cream Sandwich Torte! Your whole family will enjoy making this fun dessert.

Recipe For Ice Cream Sandwich Dessert

Watch the video to learn how to assemble your ice cream sandwich dessert recipe. Remember, just do it because everyone will love it no matter what it looks like!