Low-Carb Peanut Butter Cookies

These low-carb, gluten-free, sugar-free, dairy-free, soy-free, leto-friendly cookies will be the best part of you day! Eat cookies and still lose weight.

How to Stay on Track During Any Holiday

The Holidays can be Stressful.

In more ways than one. The impending dread of endless treats. The uncontrollable noshing on high-calorie baked goods that we just KNOW won’t fit into our normal calorie budgets. Not only the dread around food, but the time we get together with family can be stressful and a little more than emotionally draining. This can increase anxiety and lower our usually-much-stronger self control (the control we would NORMALLY use to resist the temptations laid out in front of us). 

Let’s add in the ease in which we feel obligated to go back to our normal, lazier habits when we are away or with family members, and our whole healthier routine we had started goes out the window.  

candy corn halloween candy holidays treats weight loss

And I’m not just talking about Christmas.

New Year’s drinks and Appies, Easter chocolate, Thanksgiving, Halloween candy, National Holiday Barbecues. Even Valentine’s day and birthdays are a reason for people to get together to eat, drink, and be merry.

Talk about a recipe for disaster. 

But it doesn’t have to be if you can implement a few health-saving tips for ourselves. 

Below are 8 helpful hacks that I use around the holidays to ensure I don’t make myself sick and over indulge on things I don’t actually want to. Keep these tips in mind for yourself when you’re in a different routine or environment over the holidays (where it’s easier to pretend the 5 peppermint brownies don’t count in our macros). 

8 Tips To Stay on Track During the Holidays

1. Stay Moving!

people-2557426_640

Whatever you do, try to make it as active as possible.

This means something as simple as opting for stairs instead of the elevator, parking farther away than you normally would and walking into the mall, or going for a brisk walk around the block of your parent’s neighbourhood when you’re over for festivities (hint: this is also a good excuse to get away from cousins you don’t like..).

2. Stick to Your Regular Routine

You know all those things we do that helps us feel good everyday? Whether it’s meditating in the morning, going to the gym, showering, or even something as simple as eating 2 eggs with oatmeal in the mornings, keep doing it through the holidays! Even if you’re away from home or have people over, do as much as you can to maintain your healthy habits.

winter exercise holidays stay moving

The more you can keep up your daily routine the easier it’ll be to bounce back into everything after the holidays are over. Plus it may help you maintain a sense of control and normalcy in a flurry of screaming inlaws.

3. Choose your Foods Wisely

bunny-girl-3102249_640

Don’t stay away from everything you LOVE, but be rational about what you TRULY want to indulge in.

Be mindful with your serving sizes and don’t mindlessly bite into things you could easily pass on. Save your calories for grandma’s christmas cake and leave those dense, plain Christmas cookies from WWII on the coffee table in the tins where they belong.

4. Eat treats LAST, not First

Always have a rule: ONLY eat the goodies AFTER you’ve nourished yourself with something wholesome and nutrient-rich. This will save you a lot of grief when it comes to blood sugar and insulin regulation. Spiking blood sugar with high-calorie foods are a sure-fire way to lead to the well-known sugar crashes and cravings later on in the day. s well as over-indulgence on the sugary things.

easter candy treats control indulge

5. Bring Your Own Snacks

breakfast-1822190_640

Whether it’s for your day of Christmas shopping or your weekend at the siblings house for Easter, bring healthy snacks to tide yourself over. Eat things you know you love instead of shoving chocolate eggs into your mouth with everyone else.

Remember, they aren’t working as hard as you to better their health. Don’t expect them to have healthy snack for you. 

Healthy snacks could be low-fat, low-sugar protein bars, homemade granola bars or healthy cookies, hummus and vegetables, beef jerky or even vegetables and dip!

6. DON’T LET FAMILY PRESSURE WIN

For most of us, Christmas is not a time that we are absolutely excited about when we think about getting together with family. More often than not they’re the worst ones when it comes to heckling you for healthy choices and forcing you to eat/drink way more than you normally would.

I’m personally here to tell you IT IS OKAY TO SAY NO!

And some people might secretly admire you for making healthier choices….

say no to family pressure

7. When it comes to DRINKS, choose wisely

be wise about alcohol consumption

Holiday drinks like alcohol and eggnog stack on copious calories without any nutrient benefits.

And after one or two, those calories can add up fast.

Choose lower-calorie or light alcoholic drinks, diet sodas or juices, and don’t forget to always drink a glass of water in between every mixed drink you consume.

8. Forgive yourself and MOVE ON

So you overindulged. Don’t sweat it, unless you are literally doing so from all the sugar/meat (but seriously I hope no one has to suffer through that).

The best thing to do is forgive yourself, don’t get down on yourself, and return to regularly-scheduled programming tomorrow and the next day.

As long as it doesn’t become a habit, one day of too much Christmas cake or BBQ surf and turf wont kill your progress.

holidays_joy_food_forgive_indulgence

There are many time throughout the year that test our willpower (and ability to put up with relatives). 

Having a coach is an affordable way to help you plan appropriately for your holidays, and stay away from shoving too many treats in your mouth without noticing.

The more we can prepare ourselves for the holidays, the less torturous it will be. and the less likely you will be to overindulge on the things you could’ve passed on. I know it’s cliche, but if you FAIL to PLAN, you’re PLANNING to FAIL.  

 

 

Interested in coaching with EVLV fit? Head over to our coaching page to see our qualifications – and ask all your questions in our contact box! 

 

Want to read More?

< Check Out More Articles <

 

©2018 EVLV fit

EVLV fit is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.

Simple Sweet Potato Muffins

I think sweet potato was meant to heal the cracks in my soul. Well, that and peanut butter (let’s be real, PB is the OG for most people).

We may not think of sweet potato as a good alternative to butter/flour in a muffin recipe but it totally works. These muffins are slightly sweet, with a moist, perfectly-dense texture that will make it hard to eat just 1 in a sitting (seriously- hide them from yourself- meal plan-ers get to eat 2 at once! ).

With the option to use a gluten-free oat flour, these muffins are sugar-free, gluten-free, soy-free, guilt-free, and seriously GOOD. My only piece of advice? TRY THEM NOW. 

And with only 99 calories per muffin, what’s not to love about these quick, tasty, sugar-free treats? 1.7F/14C/6.3P – all you need is a blender or magic bullet (well… and an oven)!

(To cook the sweet potato beforehand, I always just pop them in the microwave for a few minutes, until soft, and peel them after they’ve been cooked.) 

 

 

For those on a meal plan with EVLV fit, two (yeah, 2!!!) muffins is only 1 serving of “any” carbs + 1 serving of lean proteins for your day!

Don’t have coaching, but looking to hire one? Head over to our coaching page to see if we can help you!

Want More?

< Check Out More Recipes <

 

©2018 EVLV fit

EVLV fit is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.

Black Bean Chocolate Cake

cake

Okay, so I’m not a big fan of chocolate 🍫.

I know, I know, who am I?

But seriously, if I could choose vanilla every day I TOTALLY would. While I don’t necessarily LOVE chocolate, I AM a big fan of experimenting with “healthy” foods and food alternatives.

Therefore, I’ve experimented with HEALTHY Black bean chocolate cake 🍰. It’s my latest experiment, and it turned out pretty dang good if you ask me- and I don’t even love chocolate!

This cake is moist, chocolatey, and absolutely delicious; Without all the guilt of eating a giant piece of regular chocolate cake! Packed with fiber and good-for-you micronutrients, you wont even notice it has no flour and you made it with beans.

When people hear “black beans”, they usually shy away from using them in baking. I mean, I agree that’s probably not what they were meant for. But as a healthy, high-fibre alternative to using just flour and butter, this cake adds in a little health to the line up of treats and lower-cal desserts. Plus, higher fiber in our diets is extremely important to our overall health, just see my post here.

If you choose to use gluten-free oats for your oat flour, coconut oil, and Enjoy Life chocolate chips, this recipe will be Wheat/Gluten-free, Dairy-free, Soy-free, guilt-free, and 100% delicious. If you choose to use dairy or non-GF oats, it’s still soy-free, guilt-free, and delicious, don’t worry.

It’s way easier than it seems to bake with black beans (and not be able to taste them in your cake, duh). The most important thing is to have a good food processor or blender. So without further ado (honestly I never read those long blogs before a recipe anyway), here is my version of black bean chocolate cake for YOU:

For anyone on a meal plan with EVLV fit, one piece is 1 serving of “any” carbs + 1 serving of fats for your day!

Don’t have coaching, but looking to hire one? Head over to our coaching page to see if we can help you!

cake

Want More?

< Check Out More Recipes <

©2018 EVLV fit

EVLV fit is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.

The Importance of Fiber in your Diet

Ever been.. ahem.. “plugged up” and taken a fiber supplement like Metamucil or bran to help get things moving again? Ever binged on an excessive amount of your favorite fruits in the summer and “paid for it” later? 

I think we’ve all been there once or twice. 

FIBER is an important part of our diets, and we always hear that we need to get more of it, but what is it really and why is it so beneficial? Turns out there’s a much more substantial side to dietary fiber than just helping us, uh, “go”.

Fiber is a component of plants that the human body cannot digest in the same way it digests our regular food. Therefore, animal products like meat and eggs do not contain any fiber.

Fiber is thought to promote beneficial health effects like:

Cholesterol reduction: Research shows that those eating a high-fiber diet can significantly lower your risk of heart disease, and increasing fiber in your diet can help to lower total blood cholesterol (here and here).

Improved blood sugar control: Fiber may help slow the breakdown and absorption of carbohydrates (and therefore sugars) in your gut. This can help treat or prevent insulin-related conditions such as diabetes.

Increases in digestive health and functioning: Fiber may reduce your risk of developing nasty intestinal problems like diverticulitis and irritable bowel syndrome. It has also been shown to help improve these illnesses if you already have them.

Skin health: It may help in moving yeasts and funguses out of your body, which helps prevent acne, rashes or eczema.

Weight management: fiber intake is associated with weight loss among populations. It may help stabilize blood sugar levels to reduce cravings and premature hunger. The jury is still out on whether it helps increase satiety, but it can definitely help some people feel fuller for longer. 

There are two types of fiber: soluble and insoluble. 

Soluble fiber readily dissolves in water. When water is added to it, it thickens and becomes sticky, gummy, and/or gel-like. It can help slow the digestion of food and MAY help you feel fuller for a longer period of time. It is important for controlling a spike in blood sugar levels after you eat a meal. 

 Some foods high in soluble fiber include:

Whole grains (Oatmeal, psyllium, oat bran, brown rice, flax seeds are generally highest)

Beans and peas (Lima and kidney are generally highest)

Vegetables (Plantain, artichoke, Brussel sprouts, squash, asparagus, broccoli, sweet potato, onions, and carrots are generally highest)

Fruits (Blackberries, oranges, passion fruit, grapefruit, apricots, mango, prunes, apples, and blueberries are generally highest)

 

Insoluble fiber helps to add bulk to your stools and therefore allows food to pas more easily through your digestive system. It is also cited for removing wastes in our intestines as it passes through. It may also aid in keeping your intestines at an optimal pH, which is important for healthy functioning.

Some foods high in insoluble fiber include:

Wheat bran

Beans (Kidney, Broad, Pinto, soy, and Navy are generally highest)

Lentils and chickpeas

Most whole grains (Barley, wheat, millet, bulgur, popcorn, oats, and flax seeds are generally highest)

Vegetables (Beetroot, spinach, Turnips, peas, squash, and okra are highest)

Fruits (Apples, raspberries, figs, kiwi, mango, bananas, pears, and strawberries are highest)

Nuts (almonds are highest)

Have you ever heard of the term “net carbs” ? This is the popular belief that fiber, since it is mostly indigestible in the small intestine, does not need to be included in your daily carbohydrate count. For example, if you ate 50 grams of carbohydrates in a meal, but 10 grams of those were fiber, then 50g – 10g = 40g of “net carbs”.

Well that’s neat! So I can eat more carbohydrates during the day and just subtract the fiber content? Awesome! More carbs!

But not so fast. This concept isn’t accurate at all. Here’s why.

Dietary fiber passes through the small intestine (where the other nutrients are digested) and is instead fermented in the large intestine. Therefore, contrary to popular belief, the energy content (aka calories) from fiber is still absorbed and utilized in our bodies.  

Generally, men and women over the age of 18 should aim for at least 25-50 grams of dietary fiber per day in their diets (that means both soluble and insoluble fiber combined).

Be sure to increase your intake of fiber slowly and to drink more water as you do this, which can help prevent gas, bloating, and diarrhea. Also be sure you are getting your fiber from a variety of sources, as you want a good balance of both soluble and insoluble fiber in your diet. 

It is important to note that not all fiber acts as a stool softener or laxative. In fact, a lot of fiber can help regulate your bowel movements to be more “normal” if you’re having too many. 

Turns out fiber has a lot of hidden benefits that make it important to include in our diets. Besides keeping us regular, it can help us live a healthier life altogether.

 

If you’re tracking your macros or calories, it’s paramount to also be tracking your fiber. If you think your gut health is lacking one way or another, take a look at how much of the “fun” stuff you’re getting in. you’ll be able to see it on your nutrition-tracking app. Aim for 25-50g daily from your diet. And if you want to fit “junk” foods into your diet, be sure to get in enough fiber first. That way you (hopefully) won’t have to pay for it later! 

 

 

Interested in coaching with EVLV fit? Head over to our coaching page to see our qualifications – and ask all your questions in our contact box! 

 

Want to read More?

< Check Out More Articles <

 

©2018 EVLV fit

EVLV fit is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.

What to Look for on Food Nutrition Labels

 

Now that you’ve discovered the basics of macronutrients and how they relate to your caloric intake, let’s talk about some different aspects to look at regarding our food nutrition labels. 

The food industry is sneaky. While it has to disclose most information about its food products, it doesn’t have to educate you on how to decipher its labeling. Remember, the more educated you are about your foods the less the food industry can persuade you with savvy marketing ploys. So being conscious of what you’re digging into will allow you to make more informed decisions of what (and how much) you’re consuming.

Here’s a little bit of information on what to look at/for when you’re reading those obscure numbers on the nutrition labels of your foods.

 

Let’s start at the top and work our way down:

Serving size 


The information listed on the nutrition label is usually for one serving. Many foods will have more than one serving per package. The best way to determine your serving size is to follow the label instructions for measurements (ex: grams, oz, or mL) as opposed to products numbers (ex: 15 chips), as each individual food item is not always uniform in size (and if you’re like me, I am going to pick the biggest, crunchiest …. carrots [chips] …. first)

 

Calories 

 

Remember, this number is rounded. So now that you know how to calculate your macros and why it’s more important than simply tracking calories, just use this number as a general reference if you want to know how much energy you’re consuming.

 

 

 

Total Fat

This first number is going to be your TOTAL amount of fat in the serving suggestion. this includes unsaturated, saturated, and trans fats.

a.) Saturated fats: Saturated fats have been given a bad rap for the wrong reasons, blamed for causing heart disease and contributing to obesity. Recent research is proving this not to be so true. In fact, eating too much of anything (more calories than you burn) is the leading contributor to these diseases.

Fun fact: Saturated fat has recently been shown to improve brain functioning, nerve signalling, and immunity just like other fats do. It could also be a possible precursor to increased testosterone in males. Some reviews (here, here, or here) found that those who consumed higher amounts of saturated fats have no higher rates of cardiovascular diseases than those who consume less. Other studies (here, here, or here) concluded that replacing saturated fats with healthier types of fats lowered LDL (“bad”) cholesterol. One thing that’s know for sure, is that it is paramount to consume adequate amounts of omega-3 fats in the diet to ensure a healthy heart and blood.

Bottom line: don’t worry so much about saturated fats as long as you’re getting in an appropriate level of unsaturated fats like omega-3’s every day too.

The saturated fats listed on your nutrition labels have already been included in the total grams of fat listed above it, so don’t count them separately.

b.) Trans fatThis fat is a byproduct of partially hydrogenated oils, and is added to foods to help increase flavour and shelf-life stability. It has been banned in many countries and the FDA no longer recognizes it as “safe”. It has been shown in many studies to increase our risk of cardiovascular disease when commercially produced. It naturally occurs in small amounts in some animal products, but a recent review didn’t find any links to increase health concerns with it. Bottom line: Try your best to avoid it. So far, science has done a great job linking the commercially-produced trans fats  to the increased risk of many health problems. Like saturated fats, any trans fats listed will have already been included in your total fats above.

The trans fat and saturated fat in your food product usually WON’T add up to your total fat numbers. As we can see above, 0.5g of saturated fats + 0g trans fats DOESN’T add up to the 7g of fat listed above. This is because most nutrition labels don’t include grams of unsaturated fats in their foods. They would merely be included in your total fat numbers.  

 

Cholesterol 

While it has a bad rap, cholesterol is a molecule naturally made in the body, and it’s critical for our cells to adapt to temperature fluctuations, produce hormones, and even help us digest our food. There is NO convincing research to support the claims that cholesterol is the cause of heart disease and atherosclerosis. In fact, many natural sources of cholesterol (like eggs) are more beneficial than harmful for us- not to mention they contain important vitamins and minerals along with healthy fats). So unless you have a pre-existing heart or artery condition and your doctor recommends you avoid cholesterol in foods, don’t worry so much about it.

 

Sodium 

As a mineral, it doesn’t contain any calories. Just like saturated fats and cholesterol, it has a bit of a bad reputation. While many studies in the past have correlated sodium intake with high cholesterol, one must realize high sodium usually comes with an unhealthy diet overall, which will increase your risk for many chronic diseases. But sodium intake itself has actually not been proven to cause fat gain over long-term ingestion, and frankly, your body needs it to function. Sodium is crucial for every single cell in your body, especially for nerves and muscle to function optimally. Consuming excess salt has not been linked to hypertension either, and it has been found to be especially beneficial in bodybuilders. Yes, inconsistent levels of sodium (say, an irregular amount in one or two days) will cause short term weight gain due to water retention. 

The bottom line: Unless you already have high blood pressure, kidney problems, are salt-sensitive, or have another condition that requires a low-sodium diet, I wouldn’t stress too much about your sodium intake. always make sure you’re drinking plenty of water. 

 

Carbohydrates 

The number of carbohydrates are going to be your TOTAL carbohydrates, including sugar, fiber, and starches. 

Dietary fiber: Fiber is extremely important in the diet, and is cited to be a big indicator of regulating your digestive health and increasing feelings of satiety (so you’re fuller longer). I have a full post about the importance of fiber. But, bottom line, make sure you’re getting enough! Fiber will give you a LOWER caloric value per gram than other carbohydrates, but still include your fiber count in your overall carb intake, as it is broken down and utilized quite well in the large intestine for energy.

Sugar: This is a huge discussion topic for me (check out my post on sugar here), and the source of many health misconceptions. Sugar is not inherently “BAD” like many people preach. Yes, too much sugar is not going to help you or your blood sugar levels so moderation is probably best. But sugar in all forms is a carbohydrate and news flash: ALL carbohydrates you eat will be broken down into glucose before it enters your blood for transport to the rest of your body. As long as you’re getting in enough fiber throughout the day and staying within your caloric limits (hitting your macros), you won’t be gaining weight if you eat a little bit of the sweet stuff. Fun fact for all you agave-loving fructose-hating people: The type of sugar you’re consuming doesn’t make you gain any more weight than another type, since they all have the same caloric value per gram. 

Ensure ALL of your carbohydrates don’t come from sugar- getting in enough fibre is paramount to your health. The bottom line: don’t freak out over the sugar content of foods, but don’t go on a candy binge either. Sugar is just another carbohydrate, so eat it in moderation with enough fibre-rich foods. If you have any problem regulating your blood sugar, then please listen to all medical advice from your doctor and not me. (Read our full article on sugar by clicking HERE)

 

Protein 

If you’ve read my post on the basics of macronutrients, you know the importance of protein in your diet, so be sure to look out for higher-protein foods if you have trouble getting in enough!

 

 

 

 

What are those numbers on the right? 

Those are your percent daily value, or %DV. This value is based on your country’s valuation of a “healthy” standard diet. It is usually based on a 2,000 calorie diet. If you are tracking macronutrients, then you will have been given a specific nutrient and caloric amount that is INDIVIDUALIZED to you. Therefore, I usually find it helpful to just ignore these numbers as they will only confuse you. If your nutrition labels states percentages of your “standard daily value” on the right, they will more than likely explain their nutrient breakdown below the label or somewhere else on your food packaging. 

 

Being able to fully interpret nutrition labels is going to be an important tool in your arsenal of dietary intelligence. It is not obsessive, it is being aware of what you’re buying and consuming on a daily basis (and that’s why companies HAVE to put nutrition facts on things). The more aware we make ourselves, the less we can be coerced by unrealistic marketing. So go forth, interpret your nutrition labels, and conquer the convoluted world of human nutrition.  

 

Interested in coaching with EVLV fit? Head over to our coaching page to see our qualifications – and ask all your questions in our contact box! 

 

Want to read More?

< Check Out More Articles <

 

©2018 EVLV fit

EVLV fit is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.

Top Nutrition Tracking Apps for 2017

How do I track my macros or calories without writing everything out?

Writing down every food we consume is tedious and time-consuming and, let’s face it, so last decade. I mean, who even knows how to write anymore? Don’t they just teach emoji-grammar in school? Luckily, with a few tap-tap’s of our thumbs, fitness apps on our phones or tablets can do all the calculations for us, and even tell us how many macros we have remaining throughout the day!

There are plenty of calorie-tracking apps you can download on your phone that take the grunt work out of tracking. Here are 5 I think are best for tracking your macros or caloric intake.

 1. MyFitnessPal

Best for Newbies who want to get serious

 

 

 

 

 

 

 

Probably the best app for beginners or first-timers. It is easy to navigate and user-friendly, not to mention it has every food you could imagine, along with a mostly-accurate barcode scanning system. You can save and re-use specific foods, and foods you eat often will always show up first in your search bar. While you are not “allowed” to set your macronutrient goal (unless you subscribe monthly, but who has time/money for that when you could be out buying chicken breast?), many people can set their calories to zero and track that way. They also provide a weekly breakdown of your nutrition as well as your daily macronutrient breakdown.

 2. MyMacros+

Best for the experienced/goal-getting bodybuilder or carb cyclers

 

 

 

 

 

 

 

This app was created by a former bodybuilder, so you know it’s legit. It’s great for people who have different macronutrient goals on different training days, and they have an extensive library of foods to search. It allows you to save different macronutrient “goals” should you require a different caloric intake on non-exercise or more intense-exercise days. One thing I love about this app is it syncs up with the Avatar Nutrition app, a comprehensive, evidence-based virtual coaching platform that is only ~$10 per month. 

 3. MyNetDiary

Best for the intermediate macro-tracker

 

 

 

 

 

 

 

Almost exactly like MyFitnessPal, except if you pay for the “pro” app (just a one-time fee) then you are able to set your own macronutrient goals. Just like myFitnessPal, it has a huge food library as well as a comprehensive barcode scanner. Be sure to scroll through your set-up settings as, just like most of the tracking apps out there, it can sync to your step counter or health app on your phone and may adjust your caloric needs based on how many steps you get in every day, which is not something you want turned on.

 4. Nutritionist+

Best for the real rookies of macrnoutrients

 

 

 

 

 

 

 

This app is relatively new, and costs a few dollars. So far it has great reviews as a perfect app for beginners or “food rookies” who need some extra help along the way. It has portion-ccontrol ideas and pop-up alerts (you can turn those off) to remind you to eat your next meal or weigh-in. Buyers beware: if you don’t turn off the setting, your macros will automatically adjust if you input body composition changes when you start to see results! So if you want to keep them the same be sure to search through the settings before getting started.

5. Lose it!

Best for social dieters

 

 

 

 

 

 

 

This app is a new one, but it’s awesome for Apple users who want to sync it with the HealthKit on their iOS. While it has many options, one of them is the availability to track your macronutrients (or even just your calories) under the “nutrients” tab. It can also suggest healthy restaurants nearby if you want to stick to your diet but also keep your foodie friends around. 

 

If you still prefer to write everything down free-hand, or just want a general idea of what you’re eating without having to be specific about every meal, online databases are plentiful. It’s also a good idea to cross-reference nutritional data of whole foods or anything you are unsure about on your app, as it’s not always 100% accurate (for example, cooked chicken breast versus raw). My top four for nutritional reliability are below: 

Online databases that can also help with nutrition facts of raw or whole foods are:

nutrientdata.com

caloriecount.com

USDA National Nutrient Database for Standard Reference

twofoods.comthis website allows you to compare two different foods side-by-side to make the best choice to fit your macronutrient goals

Hopefully this was beneficial in helping you pick out the best apps to try out if you’re new to the nutrition journey or just wanting to switch things up! Leave a comment below on what YOUR favourite app is to track your macronutrient intake and why!

 

Interested in coaching with EVLV fit? Head over to our coaching page to see our qualifications – and ask all your questions in our contact box! 

 

Want to read More?

< Check Out More Articles <

 

©2018 EVLV fit

EVLV fit is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.

Is Organic Food BETTER for you?

You’ve been there. Standing in the grocery store making a major philosophical, ethical, and economic decision- holding a bag of organic carrots in one hand and a bag of non-organic in the other. You may remain there for a minute or more, weighing the pros and cons of your choices and, once you’ve made the steely resolve to live a longer, healthier, happier (but a little bit poorer) life, you put the non-organic carrots back on the shelf and the organic carrots in your shopping cart. You feel a sense of satisfaction, and maybe a little pride, making the decision to spend the extra two dollars on more nutritious, sustainable food. And damned if those organic carrots didn’t taste like the rich sweetness of healthier values later that night- obviously much better than those dusty old conventional carrots would’ve tasted.

Organic food has become a fast-growing trend in the past 5 to 10 years. Toting higher nutrients, better production conditions, and cancer-curing healthfulness among other things, consumers (like you and I) are willing to pay up to 50% more for organic produce than non-organic. But which claims are truly proven by research?

Does ORGANIC really mean it’s BETTER?

I’m here to help you make the most informed decision.

Based on multiple surveys, there are 4 primary reasons people buy organic foods:

  1. It is more “nutritious” (more vitamins & minerals, more antioxidants and phytochemicals)
  2. It has less toxins like pesticides, herbicides, or fertilizers
  3. It is better for the environment/ecosystem to produce organic foods
  4. It is more humane

While these claims seem conceptually legitimate, is there any science to back them up?

Let’s explore each concept from a more scientific standpoint.

1. Organic foods are more nutritious

Now, there are many ways to define “nutritious”, but I’ve broken it down into our main subcategories:

1.) Organic foods contain higher levels of micronutrients (vitamins and minerals) than conventional

Published research actually doesn’t show much significance between the nutritional value of organic vs. conventional foods. Some studies show there is a higher level of SOME nutrients in SOME foods, the main vitamins and minerals studied being vitamin C, iron, magnesium, and phosphorus. But the percentages found were not highly significant when compared to plain old non-organic foods. For example, a 21.1% higher level in iron still doesn’t raise the mineral content of that food by a significant enough amount to matter since levels were low to being with.

The bottom line: The higher levels of micronutrients found by some studies (and not by others) are so small that, unless you ate an excessive amount of one organic food (like 100 pounds of beets), you wouldn’t get a nutritionally-significant benefit from eating organic versus conventional when ONLY considering nutrient value.

2.) Organic foods have higher levels of antioxidants (including phytochemicals and phytonutrients)

Conventional practice aims to limit all the “environmental stressors” on production of foods, usually via pesticides, herbicides, fertilizers, and sometimes other predation mitigation techniques. While this allows produce to grow quickly and efficiently, it doesn’t give plants the opportunity to produce any natural defences against outside stressors (like some environment changes, predation, or competition with other organisms). Phytochemicals and phytonutrients are produced by most plants as a defense mechanism against the world around it. Antioxidants are a group of phytonutrients, some of which have been linked to potentially mitigating the effects of some disease-causing free radicals in our bodies. Conventionally-grown produce has been shown to have lower levels of these plant defence compounds than organic production, mainly because organic foods have been linked to increased opportunity for predatory attacks on foods (for example insects).

The bottom line: The jury is split on this aspect of organic production. some foods have been shown to contain higher levels of certain antioxidants than conventional, while other foods remain the same or show an insignificant difference. For example, a few studies found no difference between levels of phytonutrients between organic or conventional strawberries, lettuce products, and black currants. Yet other studies concluded that organic strawberries, apples, and peaches DID, in fact, have higher levels. So far there is no research that shows phytonutrients are in any way beneficial to your health or longevity. In fact, some studies show high doses of certain antioxidants may actually increase mortality (yikes!). 

Covering all we have thus far discussed, a systematic review of several studies looked at many aspects of “nutritiousness” of organic food and determined that any and all published literature thus far lacks strong evidence of organic foods being nutritionally superior than their conventionally-produced counterparts.

2. Organic foods lack the “toxins” used on non-organic foods

Now there are two main aspects of “toxins” people tend to consider- chemical residue from synthetic compounds used to help increase growth of foods, and micro-organisms or harmful bacteria that could make us sick.

1.) Pesticides, herbicides, and fertilizers are the main cause of concern when it comes to chemical residues. While organic practice regulates against the use of synthetic pesticides, pesticides themselves can STILL be used as long as they fall under a “safe” list and can be no less harmful for the environment or farmers. For example, sulphur is safe to use on organic produce but can cause major skin problems in the workers administering it. That being said, the workers administering pesticides to conventional produce are the most at-risk for health problems.

While organic produce has been found to possess lower levels of pesticide residues than its conventionally-grown counterparts, chemical residue still exists on both types. Additionally, there have been no findings to suggest the consumption of such low levels of “toxins”  effect our health and are actually of no concern to us when consumed in such small amounts (our bodies have been evolutionarily designed to expel most chemical compounds we don’t need or use).

2.) Some people claim that organic foods raise concerns about the concentration of bacteria, microorganisms, and/or other pathogens in the food being brought to the market. This is because organic practice tends to use more natural fertilizers and growing conditions like manure and slurry, yet may lack the strict cleaning processes or chemical deterants that would prevent microorganisms from harming us on conventional foods. It’s actually been found that the organic practices of farming can increase the chance SOME of your organic foods contain bacterial pathogens that can get passed on to us, but not by any significance. In meats, the information is inconclusive (some studies show that organic meats contain much higher levels of bacterial pathogens while other studies find no difference), and the chances of bacterial pathogens being present are generally the same regardless of farming method. There HAS been some promising research to indicate that organic production can decrease rates of antimicrobial resistant bacteria when compared with similar conventional foods.

On the note of toxins, we must discuss something people may not consider when it comes to organic produce. Allowing plants to set up their defence mechanisms in response to higher environmental stressors of organic production practice will cause them to produce natural toxins in defence. These toxins fall under the same categories as pesticides and, even though they’re naturally-produced, are considered of some concern to human health. “Phytoalexins” are one such group of toxins produced by many plants in response to a wide range of environmental stimuli present in organic production. Aflatoxins fall under that umbrella term and have been shown to cause immune-system problems and GI-toxicity, even in small amounts.

3. Organic is more sustainable for our environment

Organic production practices are considered better for the environment, being cited as contributing to less greenhouse gas emissions, healthier soil, and better ecosystems surrounding production farms. Organic production itself can be defined as an “ecological production management system” that promotes and enhances biodiversity (more plants/animals), biological cycles (more nutritive turnover and decomposition), and biological activity of soil (more active dirt critters). On average, organic farming requires less energy demands than many conventional farms. It also tends to contribute more positively to both agro biodiversity (the breeds of plants used by famers) and natural biodiversity (the wildlife/ecosystem surrounding the farms) of the land, although there is no conclusive evidence that organic farms are better at preventing soil leaching or expelling less greenhouse gas emissions per unit of land (Although since organic farms tend to be smaller in total area they technically contribute far less emissions overall). Many agree that organic production is considered more environmentally-friendly because the higher soil fertility and biodiversity may allow organic farms to be less dependant on external sources and more self-sufficient (and less wasteful) in the long run. This may be a key tool for stimulating small-scale business and supporting increased economics in areas were food security may be low.

4. Organic is more humane.

Ethical considerations actually play a large role in the drive to consume organic foods over conventional. While it’s true that, to be an organic animal producer, welfare is a key component of the system, it’s not necessarily true that the welfare regulations for organic farming are any better than the conventional regulations, especially in Canada where our animal production regulations are almost on par with many leading European countries on major meat welfare practice. While organic practices are perceived to allow animals more natural behaviour and environments, they also raise concern for lack of mitigation in the aspects of parasite control as well as dealing with disease and sickness. That being said, organic production tends to allow animals more space, time spent outdoors, prohibited teeth/beak/tail docking, and access to organic feed.

 

** There is also no convincing evidence  that organic foods taste or look any better (on average) than conventionally-produced foods (In case you were wondering). 

Oh lord! Well, what now?

We’re damned if we don’t but damned if we DO!

Either we are contaminated with synthetic pesticides or natural toxins! Either we pump animals full of antibiotics or we get overrun with parasites! Suddenly those organic carrots you cooked up for dinner don’t feel so healthy after all.. Seems like a bit of a lose-lose situation we are getting ourselves into over here, but this is why it’s crucial to look at all aspects of a topic as opposed to what you hear on the news or read about on your Facebook feed (fake news is real, people… Haven’t you heard?). 

In my own conclusion, I’d say, if you have the money to spend and want to feel good about yourself for a fleeting moment in time, buy organic. You’ll be supporting successful marketing if nothing else. But don’t feel like a horrible person if you’d rather save the extra bucks. It should be considered a beneficial method of production as opposed to a health benefit to our bodies. And if you’re missing out on certain foods because you can’t find them in the organic section, don’t just NOT get it- give the conventional stuff some love instead.

The best thing to do for yourself is to eat a balanced diet filled with a variety of whole foods like fruits, vegetables, and whole grains that (organic or not) contain high levels of antioxidants, vitamins, minerals, and fiber that aid in overall health- and be sure to always get in adequate amounts of protein!

It’s important to remember that just because a food is more natural doesn’t mean it’s naturally better for you. And, organic or not, be sure to always wash those carrots.

 

 

Interested in coaching with EVLV fit? Head over to our coaching page to see our qualifications – and ask all your questions in our contact box! 

 

Want to read More?

< Check out more Articles <

 

©2018 EVLV fit

EVLV fit is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.

 

The SKINNY on Sugar

If I had a nickel for every time a client told me that “sugar makes you fat” I’d probably be on my way to affording my very own candy shop. Anyone who hasn’t done their research on the components of sugar and human physiology would agree: If you want to lose weight, cut the sweet stuff out of your diet first and poof! The pounds will melt off. 

The war on sugar is trending right now. Are you in?

But is it really that simple? In my years as a researcher and science student, I’ve come to learn that nothing is as black and powdery-white as it seems. I’ve said before that the health industry has an obsession with demonizing foods. Is it possible that sugar has been caught in the crossfire?

Let’s break it down and look at the claims regarding the sweet stuff.

First of all, we need to understand what sugar IS before we make any rash decisions.

.

Discussion topics in this post:

                                               What IS sugar?

What happens when we EAT sugar?

Why Does Sugar make you fat (supposedly)?

Is Sugar addictive?

What about Blood Sugar?

Are some sugars worse than others?

Concluding thoughts

What even IS sugar?

Sugar is simply a blanket name given to a group of typically-sweet carbohydrates (a biological molecule consisting of carbon, hydrogen, and oxygen), and it comes in many forms in nature (and the store). There are three main groups of sugars- MONOsaccharides, DIsaccharides, and POLYsaccharides. Sugars are categorized into these groups based on their chemical structure: Anyone who knows basic Latin has already figured out that MONO- means “one”, DI- means “two”, and POLY- means “many”.

MONOsaccharides cannot be broken down into a smaller molecule in the body. DIsaccharides are two joined monosaccharides and can therefore be split into two separate molecules in the body. POLYsaccharides are simply many monosaccharides bonded together to form a chain that can be split apart into numerous smaller molecules.

There are three main MONOsaccharides in the human diet:

  1. Glucose is the most important molecule to organisms (including humans). It Is the most widely-used carbohydrate in all living things, and functions as an energy source through three metabolic pathways. For humans, glucose is the KEY source of energy for ALL of our cells. When you talk about your “blood sugar” that’s glucose circulating in the blood. Glucose is imperative – it supplies almost all the energy for our brains to properly function. Therefore it influences all of our psychological processes. Studies have found that when glucose is low, processes like decision-making and self-control are impaired.
  2. Fructose is sweeter than glucose, commonly found in “natural” food sources like honey, fruits, flowers, and vegetables. It is absorbed directly into your blood from your intestines and is changed into a molecule that can be inserted into the same energy pathway as glucose.
  3. Galactose is a building block to lactose, commonly found in milk and its by-products. Like fructose, galactose is absorbed by the digestive system into the blood and converted to a molecule that can be inserted into the glucose-energy pathway for cellular energy.

*Before we move on, let’s reflect on our monosaccharides- notice that all three of them can be inserted into the SAME metabolic pathway in the body. Got it? We will revisit this later. 

There are 2 main DIsaccharides in the human diet:

sucrose is added to many packaged foods for extra sweetness and preservation. Lactose is found in milk products
  • Sucrose is composed of one molecule of glucose and one molecule
    of fructose. It plays an important role in our diets; it is a common food additive, used as a sweetener, preservative, and thickening agent for other foods. It has a long history in our diets- dating back almost 2,000 years.
  • Lactose is a combination of a glucose and a galactose molecule. This sugar is the main component of mammalian milk products like breast milk and the dairy we consume from other animals.

There are three common POLYsaccharides in the human diet:

  1. Glycogen is made up of a long chain of glucose, this is the MAIN form of glucose storage in humans. It is stored mainly in the liver and muscles, but has also been found in other tissues like the brain, kidneys, heart, and erythrocytes. Glycogen is our bodies’ primary energy source in the body, as it is broken down quickly into individual molecules of glucose for energy.

    “starchy” foods are technically sugars
  2. Starch is composed of multiple glucose molecules. Plants tend to use starch as their glucose storage molecule. This is why we consider potatoes, other root vegetables, and breads “starchy” carbs.
  3. Cellulose is used as a structural material in plants. Humans cannot digest cellulose (it’s also called fiber) but many grass-eating animals (more specifically ruminants) contain bacteria in their gut to digest it. Most people don’t know that cellulose is also made up of glucose,  but human digestive systems cannot break the structure apart and can therefore not access the energy those molecules of glucose could provide.

Some of you may be surprised. Starch? Fiber? They’re made up of glucose just like table sugar? Basically what I’m saying is that the carbohydrates we eat in our food are all glucose-based molecules. All of them. And going purely on true scientific definition, ALL carbohydrates are sugars. Not just that white stuff you keep hidden in the back of the pantry. That includes the carbohydrates in your raw, organic, gluten free, magical-properties-possessing quinoa energy balls.

*Since sugars are carbohydrates, they contain the same caloric values: 4 calories per gram (excluding cellulose or other fibres).

What happens when we eat sugar?

What happens to the sugar we eat?

Every single living cells that makes up our bodies is in a state of ceaseless activity, depending on a constant series of impeccably-coordinated biochemical reactions. The carbohydrates we consume are a crucial aspect of what fundamentally drives these reactions.

So, let’s say we grab a handful of gummy bears or chow down on an apple as a snack. What happens to that sugar once it has been swallowed?

Sugars are broken down into their monosaccharide forms in the small intestine, where they are then absorbed into the blood stream. Remember, I stated above that all monosaccharides are eventually inserted into the same metabolic pathway for energy as glucose. For the sake of simplification, let’s just focus on glucose itself. 

Once glucose is transported from our bloodstream into our cells, it undergoes a process called glycolysis. This cycle consists of ten (10!!) reactions that create ATP – our main energy source. Now, the rate of ATP synthesis in your cells directly parallels the intensity and amount of exercise you do. In other words, the more you exercise, the more energy your cells need to make (While fats can also synthesize ATP, it is too long of a process to be done during physical activity). It then makes logical sense that research shows a low-carb diet is associated with a decrease in performance and training volume thresholds in athletes. 

So, glucose is essential for us to perform physical activity. And the easiest way to obtain glucose is from eating sugars. But then- Why does everyone say sugar makes you fat? 

is SUGAR making us all fat?

Now I’m sure that, while I’m sitting here telling you how essential it is to our bodies, the person beside you on the elliptical is raving about how “sugar is causing weight gain”, and that low-carb is the way to go, especially the Ketogenic diet that’s gaining ground as of late. So why does sugar have such a bad reputation?

To the public majority, sugar has been associated with increased rates of cancer, cardiovascular disease, type 2 diabetes, and [the big one] obesity

So the logical explanation for this is, obviously, that sugar gives you cancer, heart disease, diabetes, and makes you fat, right? If we cut it out of our diets, we can essentially optimize our health and physique.

HOLD ON! Stop there, because what I’ve just provided to you is called correlational research data. This is simply the relationship two variables have with one another. This does not link any CAUSATION with sugar and ill health. Just because we find two different trends together (high sugar consumption and obesity) doesn’t mean we can immediately jump on the sugar-hate bandwagon and start burning down gingerbread houses with a low-carb vengeance. 

People who over-consumer calories from sugar tend to have other bad habits too, like smoking and inactivity.

High sugar consumption is considered a “marker” for an unhealthy lifestyle. Those who consume excessive levels of sugar tend to have other not-so-healthy habits too– like inactivity, lack of proper sleep, smoking, and over-eating unhealthy foods. Sounds like a recipe for cancer, type-2 diabetes, and obesity to me.

Another thing to understand is there is a difference between sugars and added sugars. When people demonize the sweet stuff it’s usually in regards to added sugars in foods, which provide “empty calories” to whatever you’re eating. What does that mean? In sugar’s case, it means the sweet stuff adds calories to foods but contributes no nutrients for optimizing health. Sugar has been shown to have very little affect on satiety, as well as low levels of micronutrients like vitamins and minerals. It is also very low-volume, meaning you can pack a lot of it into a small amount of food. Eating or drinking something that’s small, high in calories, and won’t help you feel full? I can’t imagine a better recipe for disaster. 

Complex vs Simple Carbs

While it is easy to label SIMPLE carbs as “BAD” and COMPLEX carbs as “GOOD”, the actual distinction between them is random. It is merely a medical tradition, you could say. “complex carbs” simply have 3 or more sugars, whereas “simple carbs” only have one or two sugars. 

So that begs the question, is it sugar itself that is the enemy, or is it simply the extra calories that tend to come with it? 

Liquid calories don’t fill you up and are easy to drink gallons of

Consider Gatorade: a common sports drink consumed by those perusing the world of any athletic endeavour. One bottle has 38g of carbohydrates, all coming from sugar.

The same goes for Cola: a single can serves up 39g of carbs in the form of added sugars. One or two gatorades or colas a day can add on almost 500 calories to your daily consumption! And do those drinks make you feel full? Heck no they don’t! 10 minutes after chugging a can of soda you’re ready for some real food, am I right?

So aside from sugar being easy to over-consume, what does the research say about the sweet stuff itself when we control for other variables like caloric consumption? 

Let’s talk about two recent studies that controlled for overall caloric intake.

  1. A 2000 study that recruited 390 (!!) people over 6 MONTHS (yep, that’s right) found no significant difference in body composition between groups that consumed simple carbs (like fructose and lactose) versus those that consumed complex carbs (like oatmeal and rice). They measured body weight loss, fat loss, and blood lipid levels in all groups. Changes in blood lipid levels were also not different between the treatment groups. That study concluded that simple vs complex carbs did not produce any difference in body composition or blood lipids levels, although the diet itself (lower calories) had a signifiant impact on body composition of the candidates (It is important to note that in this study, calories, protein, and fiber were the same across diet groups).
  2. A 2001 study recruited 95 people to partake, one group consuming a low sugar diet (with 5% of total energy from sucrose) and a higher sugar diet (with 10% of total energy from sucrose). All diets put subjects 600kcal under their maintenance calories and all candidates received 33% of their energy from fat. After 8 weeks, the higher-sugar group actually lost MORE weight, although not enough to be statistically significant. The study concluded there was no justification for excluding added sugar in weight-reduction diets as long as overall calories were controlled.
  3. A 2006 study found that moderate carbohydrate/sugar diets AND ketogenic diets (severely low carb) were equally effective for weight loss in subjects once calories were controlled. In fact, the moderate-carb group suffered less inflammation, less energy loss, and less emotional strain than those on the keto diet. This particular study goes so far as to warn against low-carb or ketogenic methods of dieting.

So sugar doesn’t make us fat then? Well, that’s where science falls short. Unfortunately, research isn’t very good at telling us EXACTLY what’s going on. It does a much better job at pointing us in the right direction and eliminating variables or hypotheses we may have previously had. ALL studies have short-comings, and they must be taken into account. Most studies like this aen’t performed in controlled environments, and research relies on subjects telling the complete truth and following the plan 100% for the duration of the study. I don’t know about you, but if I was told to go on a diet and then set free, I don’t think I’d be very strict about following it unless there was a sizeable amount of compensation at the end of it all (in money or peanut butter, it really wouldn’t matter). 

Is sugar addictive?

Is sugar really as addictive as cocaine?

Here’s my favourite one. Ever heard the line pulled: “But sugar is more addictive than cocaine!” ? I have. Sadly, more than once.

Here’s where this belief came from. Some scientists decided to give rats 2 options: Water sweetened with sucrose OR water containing cocaine (a highly addictive compound). Surprise surprise, 94% of the rats chose the sweet water over the cocaine water. Maybe because it tastes better, or rats can perceive its relative safety or nutritional value over cocaine? Who knows, but the uncontrolled variables in studies like these are nearly endless. We apologize now for such flawed science – linking an association to direct causation, no less- coming out into the world. News stations and health gurus were like kids at a candy store, with sugar suddenly becoming “more addictive than cocaine”. 

A 2016 systematic review (meaning it compiled all the present studies and research into one review) found “little evidence to support sugar addiction in humans” even when it comes to psychological stimulation, and argue against anyone prematurely incorporating the “science of sugar addiction” into published literature.

turns out sucrose has a lower GI score than brown rice

What about Blood Sugar?

We all know that sugar causes a major blood sugar spike, followed by the tell-tale crash a short while later. But based on research, this is actually a MYTH. Sugar (or sucrose in this case) has a glycemic index (GI) of ~65 (+/- 4). That falls under “medium” and not “high” when it comes to effect on our blood sugar. For reference, boiled brown rice is 68 (+/- 4), and the higher the number, the more extreme of an effect it has on blood sugar. 

 

Are some types of sugar worse for us than others?

Well, not really. Turns out there isn’t much evidence to support different types of sugars having different effects on blood sugar. In fact, experimental evidence has indicated that the source of sugars in foods has no affect on the rate of absorption of the sugars. the biggest factor in rate of blood sugar rise was the properties of the foods eaten WITH the sugars. Therefore, worry less about what type of sugar you’re consuming and more about the whole foods you’re going to pair with it- that are high in fiber, protein, and fats, right? [so not the entire bag of M&M’s on its own….] 

.

The Bottom Line

Sugar isn’t the devil, but it’s no heavenly substance either

Sugar isn’t bad for you, but it’s not necessarily good for you either. It’s not nutritious, contains little micronutrient content, no fiber or volume, and isn’t satiating at all. But it also has no direct causation to chronic disease, cardiovascular health, or weight gain. At the end of the day, an apple or a snickers bar is going to be broken down into the same metabolic pathway as glucose for energy.

There is little concrete evidence to prove that a moderate amount of sugar, when combined with adequate levels of protein, fats, fiber, and micronutrients as part of a healthy lifestyle is BAD or UNHEALTHY. Sugar is no more fattening than any other carbohydrate or food you consume, and if your diet consists of sugar in moderation, you’re not harming your body, organs, or physique goals in any way.

Don’t avoid fruit, dairy, or added sugars solely because you think it’s going to kill you. Fruit consumption as a main staple in human evolution dates back more then 6 million years.  Many cultures all over the world, even today, rely on diets high in simple carbohydrates, like the Hazda from Tanzania that rely mainly on honey for their nutrition intake. 

Sugar content of foods should NOT be your sole determinant of health – rather than just focusing on a single energy source, you should consider balancing your entire diet as opposed to cutting out only one nutrient in particular.

Hopefully you can now make more informed decisions about what sugar is and how it affects our bodies. And next time that zealot on the elliptical wants to sell you more KETO-drink powder because “sugar causes fat gain” you can drop some hard knowledge right on his low-carb head. 

Want to read More?

< Back to Articles <

©2018 EVLV fit

EVLV fit is not a physician or registered dietician. This website, the information disclosed on it and all of its contents are not intended to diagnose, treat, or prevent any medical health problems. It should not be used in replace of advise from a medical physician. Always consult your doctor, physician, or qualified medical health professional for health matters.