• Eat home baked desserts. NO BOXED, PACKAGED desserts. If you have to unwrap it (unless part of a homemade picnic lunch), don't ingest it. Your body knows how to process, absorb and use real butter and sugar (sucrose). It does not know how to digest high fructose sugar (HFC) and other processed sugars.
• Try the 5 D's when the “sugar-ness” craving hits: Distract, Delay, Distance, Determine & Decide 
• Have a sweet potato - half at lunch time or as that 3pm snack. I didn't believe this when I first read it, but it's true and it works! If you have a cold, it’s especially good to eat a sweet potato because reducing sugar reduced congestion.
• Increase your protein intake at lunch
• If reading labels follow these guidelines: 
• Try to make sure one serving isn't your ENTIRE daily intake or even half. Thus, only 10 -12 g of added sugar per serving. 
• If it has more than 10- 15g then eat half of it (i.e. ,a Cliff bar - half now, half later). 
• Type of sugar - is the sugar from a date, dried fruit or is it chocolate, cane sugar, brown rice syrup, agave, sweetener or added sugar? Read the ingredients. If the source is not a known whole foods (e.g, dates, fruit, dried cranberries) then the sugars are additive. Natural sugars (fructose) are processed differently in the body than added sugars (lesser of the two "evils" again for those really getting detailed). See pic below
• Try to not eat sugar any sooner than 2 -3 hours before bed (I fail at this ALOT). It will affect your sleep and actually induce morning grogginess. I've tested this and much to my own disdain, the reality of the findings proves the following: less sugar = morning alertness.
• Top 5 Sugar Free Snacks (without added sugar that is)
• Others!? – let me know! 

Breakfast. It's one of those hotly debated subjects on what one should eat for the optimal breakfast. We all KNOW it's the "most important meal of the day", however, it's often the one we all skimp on, eat the smallest, need the most energizing pick me up, or figure "hey I've got the rest of the day to work it off". what determines the size & content of your breakfast?

I recently listened to David Amen's "Train the Brain" lecture and realized a recent flippant statement my husband said the other day was true. "You are much smarter now than when I first met you". I thought wow, that's kind of an insult, but at the same time I understood what he meant & in his sweet way was telling me I had developed quickly & decelerated the aging of my brain. Learning is exercise for the brain. We all unassumingly play Sudoko, do crosswords as a way to keep the brain stimulated, but studies have indicated that those exercises along with other aspects of brain health such as good sleep, diet, weight, positiveness, omega 3's & more. I started learning a language a few years ago since my job, although intense while working, was a job I could leave at work if I deemed as such. I knew I wanted & needed to "learn" so the language was a good way to train the brain. I have to admit it was a great exercise for personal growth & fulfilled a need. However, when I started the Health Coaching training program, volunteered for the Worksite Wellness Council of MA, and even threw marriage into that mix, I felt that my brain has exponentially developed but at the same time feels slightly overloaded with all the tasks in these areas taking little more time to complete. Thus, what's the threshold for learning for maximum retention without hitting burnout? My Turkish isn't doing so great, but that's because it's been de-prioritized and I don't practice. I haven't even touched on the aspects of over stimulation in our society that can possibly minimize learning potential, but also train the brain to work faster. Some studies are saying too much multi-tasking isn't as ideal as originally thought. But to stick to this topic, brain health is just as important as physical, nutritional, spiritual health, so keep that in mind, find something "new" to learn and enjoy to make yourself "smarter" for yourself...not necessarily for the peanut gallery!

I love studying in coffee shops. Up until recently I was not indulging in their sweets or even food items, due to expense mostly and also because of food content. However, for some reason I've started to partake of their food items. Only at breakfast. Maybe because cheaper and the lesser of 2 evils. Also, if you are to eat a more filling, higher caloric meal (usually found eating non-home cooked) breakfast is the best meal of the day to do this due to revving the metabolism as well as providing sustenance for the rest of the day WHICH leads to less binge & random, thoughtless eating in the afternoon and evening.
Or I could also be rationalizing to myself.
However, I'm still very conscious. I usually don't get sandwiches. I stick to mostly protein (cage free eggs) and veggies if possible. If I want a scone, fine I go for it, however, it's got to be a appearingly tasty pastry or something unique. But I find when I give in, I give in appropriately and willingly. Thus, no self regret.

So the point of this was to say, when this breakfast item is chosen, often times fat is still the big "Fear". Other than carbs. However, for breakfast & many meals out at coffee shops it's a given that gluten/bread of some shape or form will be predominating food item choice. To counter balance this I often add a fat or protein to ensure I don't have the carb/gluten crash in a couple of hours. Yes that may mean additional calories but that's better then , than the following the results: yo yo blood sugar (causing insulin resistance & metabolic belly), reaching for a high sugary/energy snack out of blood sugar crash desparation, & minimizing the snacking (that I laready do too much of during the day). Although sometimes this goes against the food combining idea (protein with gluten - no no). I often pick a protein that is vegetarian base (egg, beans etc).
The gentleman next to me was apparently opposed to this. His breakfast consisted of a bagel (no cream cheese) honey & then a banana. Overall, yes this is a "better" choice than some other high trans fat breakfast or none at all. HOwever, breaking this down was a breakfast of high Glycycmic index, high sugar, immediate energy, but nothing sustaining.
I would have suggested in lieu of the honey, have some peanut butter; slight fat (mono unsaturated), protein and a legume at the end of the day. If an allergy, then a hummus. Since a coffee shop with possibly neither of these options, I might even go for the cream cheese, depending on the source.
Also, I might ask for a seven grain bread vs a bagel, since the latter is high in caloric without much nutritional value in return.
It's all about choosing smartly & wisely for your body. Whether it's sprouted, whole wheat grains vs refined, more protein & fat over high sugar.

Make your choices meet your body's need for a productive & long last day!

Back in my quintessential New England elementary school in Worcester, MA, I recall my mom taking up a cause with the PTA and eventually the principal with one of her best friends and political rable-rouser pal! The issue was over whether to install the newly desired school vending machine. This was a new commodity and something perceived as "cool", up and coming, and what all the current schools would do.
However, this would also mean an increased and easier access to sodas, snacks, and in general processed food. From my childhood understanding, this was also thought of as a fundraising tool for the school since funds were always in need. My mom hearing this, fought the concept with the same ideology and rationale that many are using today to remove vending machines from schools. However, this was in 1987 not 2014. 27 years earlier my mom had the foresight to understand the repercussions these processed food encouraging machines would have on children, their health, their mindset, and not only their pockets. As in many schools, there were kids with lower economic means and this would only encourage money spent on the "new cool" item vs on more health benefiting choices. 1987 school lunches weren't any more nutritious (to my recollection) and I even recall working in the cafeteria (but not getting paid) so things were a little different in some respects. However, the mindset to provide children with nutritious food was increasingly declining while the mindset to increase any means to garner funds for the school even at the expense of child nutrition, was increasing. I'm glad my mom fought, even though I recall she accrued a few more enemies along the way, including the principal. However, I'm glad. To this day, I respect her for taking charge 20 years before her time to prevent the problems that now many health conscious parents and individuals are scrambling to rectify.
It's easier to prevent the process versus clean it up...

Turkish inspired breakfast with my own twist from a recent article I posted below; lemony swiss chard egg nests. Easy, fast, light & nutrient dense!

Turkish inspired breakfast with my own twist from a recent article I posted below; lemony swiss chard egg nests. Easy, fast, light & nutrient dense!

Turkish inspired breakfast with my own twist from a recent article I posted below; lemony swiss chard egg nests. Easy, fast, light & nutrient dense!