GET SMART ABOUT SUGAR Eliminate This Hidden Hazard From Your Diet
Most Americans know that too much sugar in their diet is bad for them, increasing the risk of heart disease, cancer, obesity, Type 2 diabetes, and other chronic conditions. While avoiding candy, desserts, and sugary drinks may be the first thought that comes to mind when you think about reducing sugar, that may not be enough. You may be getting hidden sugar in other foods that masquerade as healthy choices, such as granola, processed snacks, and smoothies. Hidden sugars are a major reason 12%–16% of most Americans’ daily calorie intake comes from sugar, instead of the recommended 5%–10%. Here are three ways to eliminate hidden sugars from your everyday diet. READ LABELS Did you know that ketchup is more sugary than ice cream? Marinara and other sauces are sugary culprits as well. Some canned foods also contain
large amounts of sugar. A consumer’s best defense is to read labels. The most prevalent ingredients are listed at the top. Also watch for its many other identities, including high fructose corn syrup, maltose, and dextrose. CHOOSE FULL-FAT Nonfat or low-fat foods might seem like a healthy choice, but they often contain more sugar and calories than the full-fat alternative. Also, full-fat foods tend to be more satisfying. For a pleasing dessert, try combining a full-fat dairy topping with fresh fruit. The natural sugar in fresh fruit doesn’t rocket straight into your bloodstream in the same harmful way the sugar added to processed foods does. INCREASE PROTEIN Not only are protein-rich foods good for you, but they also curb your appetite and carb cravings. In fact, they have the opposite effect as sugary foods, which tend to increase cravings
and weight gain! Protein-rich meat, fish, eggs, avocados, and nuts can all be tasty allies in reducing hidden sugars. Don’t tackle all these dietary changes at once. Choose one at a time and stick with it until it feels natural. Embracing new habits gradually makes them more likely to stick!
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Crispy Prosciutto and Cheese Sliders
Ingredients
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3 oz thinly sliced prosciutto
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1/2 cup melted butter 2 tbsp Dijon mustard
1 package dinner rolls, halved lengthwise 1/4 cup fig preserves
2 tbsp Worcestershire sauce 1 tbsp chopped fresh thyme 2 chopped garlic cloves
3/4 cup shredded fontina cheese
Black pepper, to taste
•
3/4 cup shredded Swiss cheese
directions
1. Preheat oven to 400 F. 2. On a parchment-lined baking sheet, arrange prosciutto and bake for 8–10 minutes. 3. On a separate lined baking sheet, place the bottom halves of the rolls and spread fig preserves over them. 4. Layer with fontina and Swiss cheese. Top with crispy prosciutto. 5. Place the top half of the rolls over the prosciutto and gently press down. 6. In a bowl, mix butter, Dijon, Worcestershire sauce, thyme, garlic, and black pepper. 7. Pour butter mixture over rolls. Cover with foil and bake 10 minutes. 8. Remove foil and bake an additional 10–15 minutes, and separate before serving.
Inspired by HalfBakedHarvest.com
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