Showing posts from July, 2019

Overnight oats, benefits and how to make it (with different alternatives)

Cereals   are  a  good  and quick alternative for breakfast, and oats  can   make  you fill fuller and energetic for longer which  can   help  avoid snacking or just to  reduce  calories on your next meal at lunch time. As the name suggests Overnight oats are not cooked, they are left to soak in liquid maintaining all the nutrients and fibre, with slow-release carbs. This  could   be  a quick and easy  alternative  for your  breakfast , it's all about planning the  night  before so will be ready to  eat  in the morning.  How to make overnight oats: First  of all we  need   to  choose  the  right   oats   some   brands   add   sugars  or are  too  high in calories ,  but in this  case   we  just   need   some  old fashioned  plain   oats  and  that   should  be   less   than  400  kcal  per 100  gr   so  less   than  50  gr  for serving,   checking and comparing different labels is important to  avoid   any   added   sugar ,  usually in the  plain   oats  there are  car

Importance of Fluid intake and alternatives to water, how to calculate your personal intake and how to reach the target

Fluid intake doesn't mean just water intake, there are different ways to increase the overall amount. First of all we have to find out how much fluid we need in our body, we often hear about 2 Liters per day but  that is calculated on a medium adult of 75kg and 1.7m, so 2L liters is not a trustable number . A  very simplified way to calculate your needs of fluid  is to multiply your weight per 0.03 (If you didn't receive any fluid restriction by your Doctor or any specialist) and the result is the amount in Liters,  don't get scared if the amount is very high ,  just consider that our body is made up to 60% of water! Now let's discuss how to reach your daily intake: Having two glass ( one glass is around 250ml so one quarter of a Litre )  as a first thing in the morning can help to boost your metabolism and increase your water intake, just think that even if you are not feeling thirsty your body is asking water after a whole night without  Havi

Alternatives to sugar like Xylitol and Erythritol and discussion about Stevia and Yacon Syrup

We discussed calories in Sugar and Honey in the previous post. The best option is to gradually reduce and stop with extra sugar in any drink , but what if you can't drink it without ? In this case: Let's find some alternatives low in calories and glucose STEVIA : this is not a brand, it is a plant from South America considered as a ZERO calories substitute of sugar , I would recommend this one because is not made of harmful chemicals like the other sweetener since the sugar is obtained naturally from the leaves of this plant. The only challenge could be to get used to this taste, but some time is just a matter of time until you will not notice any difference but you will save 300 or more spoons of sugars at the end of the year. YACON SYRUP : another plant-based 100% natural product , there are actually interesting researches on how it helps to lose weight and avoid increasing the production of insulin and is beneficial against constipation. I would not recomme

White Sugar, Honey and brown sugar, differences explained and practical advice

White Sugar, Honey and brown sugar, differences explained and practical advice When we want to loose weight or just trying to improve our eating habits, one of the first thing that we immediacy try to cut down  is the amount of sugar used everyday. At first it doesn't sound too much, maybe few spoons everyday, but doing some simple math and multiplying these numbers in a whole month or year. it makes you realise the actual difference that such a small change can make. So let's make a comparison between the most common options and the best alternative we can choose instead The most used options: - White sugar is made of Fructose and Glucose (half and half). 1 tablespoon contains around 50 kcal -  Honey contains more nutrients like minerals (magnesium and potassium) and antioxidants but the amount of calories are higher than white sugar so not the best alternative if your target is to loose weight and reduce your caloric intake. 1 tablespoon contains around 64 kcal  - Re