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May 17, 2012

The Sugar-Free Success Formula.

by Nicole Burley

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What’s the #1 question people ask me about healthy eating?

They want to know how to kick their sugar habit.

If this is your question, too, you’ve come to the right place.

Today I’m going to answer that question – and I’m going to give you the exact formula that I use in my own life to keep me (mostly) sugar-free and successful at it.

Why Sugar Is So Darn Pesky.

Ohhhh, sugar. It’s a huge problem for people. It makes you gain weight, it messes with your teeth, it sends you on a rollercoaster ride of highs and lows – and, perhaps worst of all, it leads to disease.

How does it do that?

Well, excess sugar in your body acts like an irritant.

Kind of like sand in your bathing suit.

When something gets irritated, it gets inflamed. Think of our bathing suit analogy. Think of the scraping and chafing. It’s no fun, right??

That’s kinda what sugar does to your insides.

It sets in motion a chain of reactions and processes that all end really BADLY for your health.

The main thing to remember, though, is that sugar is a major cause of inflammation in the body – and inflammation is the beginning stage of most disease.

As if none of that was bad enough, sugar is also highly addictive. It will get you hooked. You’ll need more and more of it to get the same sweet effect – just like with any other drug.

Boooo.

“Excess sugar in your body is like sand in your bathing suit. It’s an irritant”. Click To Tweet!

True Confessions: My Own Sugar Drama.

I used to have a bagel and muffin problem.

I could not get through the day without a cinnamon-raisin bagel in the morning – AND in the afternoon – with a chocolate-chocolate-chip muffin thrown in for good measure. This was in addition to my regular breakfast, lunch and dinner.

I would rationalize this bagel-muffin habit by telling myself  that two big, fat New York bagels and an over-sized muffin every day was so much better than eating ice cream sundaes or whole chocolate cakes.

But your body does not care what else you ‘might’ have eaten. It only knows what you ARE eating. And those daily heaping doses of processed white flour and sugar were starting to have an impact on my body.

What Sugar Did To Me – And How To Know If YOU Have A Problem.

I was sluggish. I gained weight. I looked puffy and doughy. My energy would crash after lunch until I got my afternoon muffin fix. I would get a sudden onset of the sweats and the shakes if I hadn’t eaten. I didn’t sleep well, and I rarely woke up feeling rested and refreshed.

I wasn’t ‘sick’ – but I also wasn’t ‘well’.

But in spite of all those *lovely* side effects, I really didn’t think I had a problem with ‘sugar’. I just thought I really loved bagels. And muffins. And spaghetti. And bread. And crackers. And cookies.

But, of course, just because it doesn’t have frosting and sprinkles, doesn’t mean it doesn’t have sugar.

Processed white flour and wheat flour convert to sugar very, very quickly once they’re in your body. They have the same effect as eating a Mary Poppins spoonful of sugar!

So if you find that you just can’t say NO to the bread basket, or a bowl of white pasta, or bagels, or muffins – you, my friend, might have a big problem with sugar.

I Turned It Around – And So Can You.

I can tell you from my own personal experience that once you get a handle on your relationship with sugar, everything about your health and weight loss journey gets easier.

I live by this formula that I am about to share with you – and I haven’t had even the faintest craving for bagels or muffins in eons.

My weight has been stable for the past 5 years and I bound out of bed in the morning. Energy crashes are a thing of the past. Best of all, I don’t miss my old habits and I never feel deprived.

You can do this. I promise. It’s not hard. It will take a little thought and planning in the beginning – but I swear to you – it’s SO DOABLE. Best of all, my formula focuses mostly on ADDING things to your diet, instead of subtracting. Trust me – as you add the good stuff, you’ll naturally start subtracting the excess sugar.

Ready to learn my 5-step formula? Here it is….

My Sugar-Free Success Formula.

 

There are 5 components to my Sugar-Free Success Formula – and you need to do them all. Only doing 2 or 3 of the components is not going give you the results you’re looking for. I need you to be all in!

Step #1: Add Fruit.

I want you to add 2-3 pieces of whole fruit to your diet every single day. And by whole fruit, I mean WHOLE fruit – no juice. Fruit juice is liquid sugar. Whole fruit has fiber, nutrients, antioxidants and all sorts of other wonderful things that your body needs and loves. It’s also sweet!

So you’re going add whole fruit to your life. Every day. 2-3 pieces. See what it’s like to eat sugar the way nature intended.

Step #2: Add Leafy Greens Wherever Possible.

I want you to think of leafy green vegetables as your new favorite thing in the whole entire world. Leafy greens are bursting with healthy goodness – and your body will soon be craving greens as much as you used to crave sugar.

To be clear, when I say ‘leafy greens’, I mean: spinach, kale, all kinds of lettuce, chard, collards, escarole.

You are encouraged to increase your overall vegetable intake, too – but I want you to pay extra-special attention to eating as many leafy greens as you possibly can as part of this formula. Have more salads, throw spinach or kale into your soup, have a side order of sauteed greens, mix greens into your chili, order extra lettuce on your sandwiches.

Greens, greens, greens.

They will nourish your blood like nothing else.

Step #3: Go For The Whole Grain Alternative.

If you love pasta, I would never ask you to stop eating it. But I will ask you to buy whole wheat pasta instead of ‘regular’.

If you are a pretzel fanatic – go for it….but please buy the whole grain version.

Can you see where this is going?

I want you to find a whole grain alternative for all your favorite bread-like, pasta-like, chip-like indulgences. It matters.

Whole grains have nutrients – and fiber – and they will magically fill you up and leave you feeling truly satisfied. They will also help your blood sugar stay stable. That means no more highs and lows. Yay.

You can learn more about how to tell if you’re REALLY getting a whole grain product in this post right here and in this one about fiber right here. They’re definitely worth reading before you go grocery shopping (be sure you watch the videos!).

Step #4: The Rule Of 9.

As a general rule of thumb, I want you to only purchase or eat food that contains 9gms of sugar per serving – OR LESS.

I’ll say right now that this is not always possible when you’re eating in restaurants – because I have yet to meet a server who could tell me how many grams of sugar are in each menu item! I would never torture a server by even asking!

This rule of 9 applies to anything and everything that you purchase in the grocery store, purchase as a snack, or cook in your home. If it has a nutrition label, you will be able to know this information. Apply the rule.

Look at the sugar content on the label. You want to see ’9gms’ of sugar per serving or LESS. And make sure that you are very clear about the serving size. We want 9gms of sugar or less PER SERVING. Sometimes a single slice of bread is considered ‘one serving’ – so make sure you know what you’re eating.

For a quick lesson on hidden sugars in your food, check out this post right here.

Step #5: Avoid Artificial Sweeteners.

Don’t hate me. I know this one might be the hardest for many of you. The truth is, though, that artificial sweeteners aren’t doing you any favors.

They have zero-calories – but that’s seriously about IT.

They’re fake. They’re non-real. They’re non-food. In certain cases, they’ve been shown to cause cancer. In certain other cases, they’ve been shown to cause brain tumors. And they aren’t even helping you lose weight, believe it or not.

Though artificial sweeteners may be fake and calorie-free, they still set off the ‘sweet alarm’ in your brain. They cause you to crave MORE sweet things – just like regular old sugar!

Who needs THAT?

Isn’t the whole point that we’re trying to REDUCE your sugar cravings and make it easier to resist sweet things??

Well, if that’s your goal, then artificial sweeteners are NOT the way to go.

In general, a product that contains artificial sweeteners will have other artificial ingredients, too. You don’t need them – I swear!

Here’s What I Want You To Do Now.

If you found this article helpful, I want you to share it with your friends.

As I mentioned in the beginning, this is the #1 question people ask me – so I know there are a lot of people who would benefit from this information!

I need your help to spread it around. Thank-you!

Click to Tweet!

 

Next – I invite you to put my Sugar-Free Success Formula into action in your life – and let me know how it goes.

If you follow my formula and see amazing results, I would love to know about it! Just shoot me an email at Nicole@NicoleBurley.com and tell me everything!

In the meantime, please leave me your comments and questions below. Thanks!

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May 14, 2012

Chef Scott for Meatless Monday: Lovin’ Comfort Lentil Soup

by Nicole Burley

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Behold the majestic lentil!

Are you already a fan? How could you NOT be in love with this teeny little legume (yes, it’s a legume) that does SO much for your health?

It’s high in protein.

It’s high in iron.

It’s high in fiber.

It has no saturated fat or cholesterol, and it’s also low in sodium.

I mean…come on. Does it get any better than lentils?

Throw’em on top of a salad, cook’em up as a side dish  – or, better yet, make this warming and soothing super-soup from Chef Scott.

You can give him a virtual ‘thank-you hug’ by dropping by his blog.

Take It Away, Chef Scott……

 

So.

I have recently moved from Memphis to Chicago, a city I dearly love, and it truly feels like a homecoming.  Great people, wonderful food, and fantastic theatre.

But my Valentine had to stay in Memphis for the time being.  With the dog.  And I am sad and in need of a little comfort.

What’s a guy to do?

Call up one of your best lesbians and make a big ole comforting pot of soup.  Nothin’ like lentils and lesbians to cure what ails ya!

Lovin’ Comfort Lentil Soup

This chop and drop soup is perfect for a pick-me-up.  The turnips and vinegar give it a bright little somethin’ somethin’ that really makes it sing! Important cooking tid bit:  be sure to season as you go. Waiting until the end just makes things salty instead of enhancing the natural flavors.

1 onion, chopped
1 turnip, diced
3 carrots, finely chopped
1 red pepper, diced
2 cups grape tomatoes, halved
2 cloves garlic, minced
1 1/2 cups lentils
6 cups water or veggie stock
Thyme bundle
2 bay leaves
2 Tbl red wine vinegar
1/2 cup parsley

2 Tbl olive oil
salt ‘n pepper

In a medium stock pot, heat oil and saute onions for about five minutes until translucent.  Add garlic, red pepper, carrots, and continue to sweat those veggies.  While you’re at it, why don’t you throw in that thyme bundle and bay leaves as well. (This would be a good time to season with salt and pepper).  Allow veggies to saute for another five minutes. Add tomatoes, lentils, and water (or stock), and bring to a boil.  Once it starts to bubble, reduce heat and simmer for about 20 minutes until the lentils are tender.  Before serving, remove thyme and bay and stir in the red wine vinegar and parsley.  If’n you’re feelin’ in a non-vegan mode, shave a little parmigiano on top as you serve.  Just don’t tell Nicole.  You know how she is with that whole “dairy thing”…

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May 7, 2012

Chef Scott for Meatless Monday: Roasted Red Pepper And Eggplant Soup.

by Nicole Burley

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True Confession -

I LOVE ‘fooling’ hardcore dairy-lovers into thinking they’re eating dairy, when they’re not.

Don’t think less of me. My intentions are pure.

I want to show them how rich, flavorful and, yes, creamy, food can be without the addition of milk, cream, butter, or cheese.

Dairy = Yuck.

If you’ve been following me for a while, then you know my thoughts and feelings about dairy. If you and I are just meeting, you can check out my post on the ‘dairy dilemma’ right here.

Suffice it to say, though, that dairy is not a strong source of ANYTHING except fat, cholesterol, and casein – a protein that has been shown to promote all stages of cancer growth. I just don’t need cheese that badly!

You’re going to love today’s rich, creamy, dairy-free soup – and you won’t miss the cream, I promise!

When you’re done slurping, be sure to hop over to Chef Scott’s blog and show him some dairy-free love.

And Now A Word From Chef Scott.

I try my best to eat seasonally.

Okay…so I try to convince myself that I eat seasonally.

But sometimes, I want to jump the gun on some summertime love, and I just need to make this soup:  a velvety combination of roasted red pepper and eggplant so decadent you would think there was cream in it.  And it’s easy, peasy, cool, and breezy.  Pair this up with a simple salad of spinach, red onions, garbanzos, and balsamic vinegar (and maybe some fabulous whole grain bread) and you have a hardy satisfying meal!

And, I promise, I will try to do better about eating with the seasons.

Roasted Red Pepper and Eggplant Soup

Take the time to roast your own peppers. Quite often the jarred peppers are in a brine and can add to the salt content.  Wow…that sounded so responsibly healthy.

1 large eggplant
3 red peppers
1 TBS extra-virgin olive oil
1 red onion
2 cloves garlic, chopped
1 1/2 Tbl cumin
thyme bundle
1 bay leaf
4 cups water (or vegetable stock)
salt ‘n pepper 

If using an electric range:
Preheat oven to 450.  Arrange the whole peppers and eggplant on a baking sheet and let those suckers roast for about an hour.  The eggplant should look a little deflated and the peppers should have a char.  If there is no char, remove eggplant and broil the peppers for 10 minutes.

If using a gas range:
Turn on three burners to a high flame and place peppers directly on the flame.  Char the peppers on all sides, turning frequently with tongs.  Preheat oven to 450.  Roast whole eggplant on a baking sheet for one hour.

Once the skin has blackened, place peppers in a bowl and cover with plastic wrap for 15 minutes to let them sweat it out.  To remove the charred skins, simply rub them off with your hands.  Remove seeds and coarsely chop, reserving any liquid. Slice eggplant in half, and scoop out flesh.

In a large stockpot, heat oil over medium heat.  Add chopped onions and garlic.  Saute for 5 minutes.  Add cumin and thyme bundle, and continue to cook for 1-2 minutes until fragrant.  Add peppers and eggplant, and allow the flavors to marry for a few minutes.  Add liquid and bring to a boil.  Reduce heat and simmer for 15 minutes.  Remove soup from heat, discard thyme and bay, and puree.

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May 3, 2012

Healthy Shopping Tip: A Dealbreaker You Can Spot A Mile Away [VIDEO]

by Nicole Burley

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A few weeks ago, I posted a blog about a food label DEALBREAKER. A dealbreaker is an ingredient so heinous and bad for you – that I don’t even care what else is in that food product. If it contains the dealbreaker ingredient – that’s all you need to know. Don’t eat it, don’t buy it – just walk away.

Today I’m talking about another kind of food label dealbreaker. This one isn’t exactly one single ingredient – rather it’s a whole collection of ingredients.

Check out the video to see what I’m talking about.

If You Can Count, You Can Avoid Unhealthy Food.

Like this video? Share the Tweetable!

“The list of ingredients on a food label should not be longer than your mailing address”.

Click to Tweet.

 What’s Good For The Food Isn’t Always Good For YOU.

A lot of the time, manufacturers will add things to your food because it’s very, very good for the food. Certain additives can make the food last longer on store shelves. Other substances help the food stay fresh-looking and colorful. This is all good – for the food. But, to your poor body, these substances are fake and unrecognizable. They are not found in nature and so your body doesn’t quite know how to deal with them. This can put your liver in a real jam, and slowly start to gum up the works of your entire digestive system, leading to – you guessed it – weight gain and overall yuckiness.

Use Your All-Natural Noodle.

I don’t know about you, but when I am making a salad dressing at home, for example, I don’t normally add phosphoric acid, monosodium glutamate, and calcium disodium EDTA. I just don’t keep those items in my pantry. Do you?

And though, I know, I know, manufacturers will swear up and down that all these bizarro, chemical-sounding ingredients are ‘safe’ – it just doesn’t sit right with me to purposely eat additives and preservatives like that. Not when there are so many other options. As I demonstrate in the video, there ARE products that don’t use all that junk – but you have to be willing to look on the labels and do a little comparison shopping.

You can also start doing a bit more cooking at home so that you are 100% certain of what you’re eating.

What’s the moral of this story? Please look at your food label and go for the product with the fewest ingredients and NO chemical-sounding ingredients. The end.

You’re invited to leave your comments and questions about this topic below. I love hearing from you. Thanks!

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Chef Scott for Meatless Monday: BBQ Fixin’s!

April 30, 2012

Tweet Pin It Get ready for some serious BBQ, my friends! Today it’s all about the perfect BBQ sauce – and some fiercely awesome spicy slaw. I should point out that Chef Scott has been living in Memphis for the past 8 years – so he KNOWS what counts as good BBQ sauce. If this [...]

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Healthy Habits Spotlight: Christy Morgan – The Blissful Chef

April 25, 2012

Tweet Pin It Health begins in your mind – not your mouth. Every week I ask the same 5 questions – and shine a spotlight on how different people think about health. Ummmm…..how do I put this? I adore Christy Morgan and her recipes. I cook from her cookbook, ‘Blissful Bites’ at least once a [...]

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Chef Scott for Meatless Monday: Super-Fancy Soup n’ Salad

April 23, 2012

Tweet Pin It I love a good soup ‘n salad. It’s such a perfect combination – and, when you choose to eat soup n’ salad on Meatless Monday, it’s a wonderful way to eat loads of vegetables! Today, Chef Scott is sharing TWO fabulous recipes – one for soup, n’ one for salad. Both recipes [...]

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Healthy Shopping Tip: Fiber [VIDEO]

April 19, 2012

Tweet Pin It Want a true secret weapon in your efforts to stay healthy and lose weight? Would you like a little ‘trick’ to help you feel not only full – but satisfied? Well, friends, look no further than fiber. I’ve written about the glory of fiber in the past – and you can check [...]

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Healthy Habits Spotlight: Lisa Consiglio-Ryan

April 18, 2012

Tweet Pin It   Health begins in your mind – not your mouth. Each week, I ask the same 5 questions and shine a spotlight on how different people THINK about health. Today’s guest is a new friend of mine who I think is doing really groovy work for women’s health. If you’re looking for [...]

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Chef Scott for Meatless Monday: Raw Kale Salad With Phenomenal Vinaigrette

April 16, 2012

Tweet Pin It Do we need to talk about kale? Do we need to spend time talking about how ridonkulously healthy it is – or are you already a convert? If you are still a little wary of kale – please – fear not. Yes, it’s a little firmer and curlier than regular old lettuce [...]

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