Showing posts from July, 2019

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

Cerealsare a good and quick alternative for breakfast, and oats canmake you fill fuller and energetic for longer which canhelp 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 couldbe 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 needto choose the rightoatssomebrandsaddsugars or are too high in calories, but in this case
we justneedsome old fashioned plainoats and thatshould be
lessthan 400 kcal per 100 grso lessthan 50 gr for serving,
checking and comparing different labels is important to avoidanyaddedsugar, usually in the plainoats there are carbs but mostlyfibres and the sugar amount shouldbereally low if is not added.

The nightbefore or 7/8 hoursbefore, just fill a container

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 0.035
(If you didn't receive any fluid restriction by your GP 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 
Having one or two glasses during the meal is sug…

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 recommend this only if you suffer…

White Sugar, Honey and (fake) brown sugar, differences explained and practical advice

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 lose weight and reduce your caloric intake.
1 tablespoon contains around 64 kcal 

Real Brown sugarcould be very expansive and is not easy to be found in the groceries, where you can find a fake version of that, if you have any brown sugar at home

You can check if it's fake or not with a simple test: Press a few grains of sugar with a spoon to broke them in half and see inside, if the centre as well it's brown inside that means is not fake, but if it's white inside that means that was just covered with brown colourant and is just white sugar.

Fructose and Glucose (half and half) contained in Honey and Sugars will increase your glycemic index rapidly plus the craving of more sugar could increase …