I’m not talking about your boyfriend or girlfriend. That form of sugar can stay 😉 Bad pun?
Right now, I am concerned about the sugar added to food. A few months back, I was startled to realize how much sugar I had on a daily basis. It doesn’t even have to be obvious culprits like candy or ice cream. There is sugar in other places, too. It requires some investigation and lots of label-reading but, once we have the knowledge of where to spot sugar, we can work to reduce our sugar intake.
Let’s start with the basics: any sugar that does not naturally occur in food is considered added sugar. The same goes for artificial sweeteners. Real or fake added sugars are most common in processed food. Processed food is anything pre-made like: store-bought granola, cereals, canned tomato sauce or marinara, portioned fruit cups, applesauce, and snack bars. As well, “sugar-free” snacks, gums, coffee creamers, or other products are often laden with artificial sweeteners (AKA fake sugar) that we want to stay away from. Occasional added sugar isn’t bad but the tricky part is determining how often you have that added sugar. You may likely have added sugar in each meal or snack throughout your day. See some common names for sneaky sugar here.
So, we’ve established there are lots of places sugar can sneak into our food. Perhaps, now you just wonder what the big deal is. Why should we reduce sugar intake? Well, a diet high in added sugars can contribute to:
Of course, this list is a slimmed down version of sugar’s detrimental effects. Please, do some research. There is lots of information about sugar coming out every day. Find your why and that will help you feel more inclined to stick to a goal to reduce sugar.
Also, I want to address the reason we may add sugar to our food in the first place. In my experience, we add sugar to make food: a) sweeter and b) taste better. Consequently, everyone’s tastebuds prefers a different level or sweetness. Nonetheless, we can all train ourselves to be satisfied with less sweet foods. Personally, my favorite way to do this is through a sugar detox.
I strongly encourage everyone to try challenging themselves with a week of no-added sugars. The “cold turkey” sugar omission allowed me to pinpoint times in my day when I craved food with sugar. If I decided to only cut out some added sugar sources, I would still sugar ingest sugar in other places. The goal is to clear your body of all added sugar and its effects. The week challenge allowed me to feel stable and energized at 100% added sugar free. From there, I could better recognize my sugar tolerance and sensitivities. I highly recommend checking out the Sugar Swap guidebook put together by my pals Dana and Mary Ellen from Eats2Know and MilkandHoneyNutrition. They hosted the sugar-free challenges that I did this year in and their guidebook can help you out if you want some additional guidance.
Again, you only need to omit added sources of sugar. You will be happy to hear fruit is not off-limits. I enjoyed fruit every day during the challenges but kept it in moderation so that I was not overcompensating for the lack of added sugar. Remember: we want to limit sugar in its granulated or liquid forms. In addition, let us stay away from artificial sweeteners like Splenda, Sweet N’ Low, and Equal—they are not good for our health. They only disguise and exacerbate our cravings. Instead, consider your savory options out there, too! I bet many of the meals you already eat (or beverages) can be made without added sugar.
Still, if you’d like some tips and recipe ideas, check out Dana and Mary Ellen’s Sugar Swap guidebook found here . I’ll be back with some ideas for how I ditch added sugar in the next post.
Disclaimer: I am not a nutritionist or dietician. Nor have I ever claimed to be. I am fascinated by health research and felt positive results when I chose to reduce sugar. I am only sharing this to encourage others to reevaluate their sugar intake but, by all means, do your own research, too!
I’m such a fan of sweet potato. I used to eat whole sweet potatoes all by myself, multiple times a week, every week. Oh, the good days. Now, I sync food with my cycle phases so I mostly consume sweet potatoes during my luteal phase. The more I cycle-sync, the more I’ve adapted my cravings to phase appropriate foods. So, this shake is a mash-up of WomanCode recommended luteal foods like sweet potato, cauliflower, and peach. More deets about cycle-syncing here, but you don’t need to follow WomanCode to enjoy this smoothie!
The Sweet Potato Cinnamon Peach Smoothie does require a bit of prep work for the veggies but once you have these items in your freezer arsenal, you will be able to reap the benefits of many future smoothies! So, I promise it’s worth it!
First up is the cauliflower. Raw cauliflower can wreak havoc on the tummy so I steam and freeze it for smoothies. It’s also easy to rinse and chop cauliflower and then stick it in the microwave for 3-5 minutes until tender. Let it cool to room temperature before freezing it on a tray to avoid clumps. Then, move it to a freezer bag or container. In a frozen state, the cauliflower makes a neutral and thick base!
Is there anything more delicious than roasted sweet potato? I think not. Roasting brings out the natural sweetness and caramel-like flavors in sweet potatoes so don’t skip this step. Once roasted and cooled, you can slice it into large cubes (to make it easier on your blender later) and freeze. The sweet potato can be used roasted and cold but frozen creates thickness to make this smoothie shake-like.
I also throw some dark leafy greens into my smoothie. Be warned: fresh ones will have a greener taste. Frozen greens, on the other hand, can hide their taste a little better in the smoothie. Both methods, fresh or frozen, and any leafy green should work.
I always prefer frozen over fresh produce for smoothies because frozen goods make a cold and frosty smoothie. Though, for this recipe, I’m taking advantage of summer peaches and using it fresh. The fruit is extra sweet when used fresh, just like how the fresh leafy greens taste extra green. I haven’t tested with frozen peaches but be sure to add more liquid if you go that route.
I cut out the flesh from aloe vera leaves (as shown) and throw it into my food processor. Once blended, the aloe becomes a sticky liquid which I pour into an ice cube tray. I fill each slot 3/4 of the way so that I can easily pop a cube into my smoothies each day.
Aloe Vera is the last and the optional addition to the Sweet Potato Cinnamon Peach Smoothie. Lately, I’ve been into adding a tablespoon’s worth of frozen aloe Vera gel to my smoothies. Supposedly the plant has crazy health benefits. My Mexican ancestors used to vouch for the spectrum of benefits cactus has. It can help everything from your skin to your digestion and even help your immune system. Though, store-bought aloe should also work if you want to incorporate it into this smoothie (or any other smoothie recipe)!
Sweet Potato Cinnamon Peach Smoothie
Recipe Type: Breakfast
Cuisine: Smoothie
Author: Melanie
Prep time:
Total time:
Serves: 1 smoothie
Here is where summer and fall meet. Warm flavors of sweet potato and cinnamon combine with the fruity freshness of peach to make a delicious smoothie. Admittedly, I like my smoothies thick so this recipe is more shake-like but smoothie sounds more pleasant in the title. 🙂
Ingredients
3/4 cup frozen sweet potatoes
1 cup frozen cauliflower florets
A large, fresh white peach
2 tbsp almond butter
1 cube frozen aloe vera gel, optional
A handful of greens
1 scoop vanilla protein
½ tsp cinnamon
½ tsp maqui berry powder, optional
About ½ cup water or milk (plus, more to thin to desired consistency)
Instructions
To make the layered smoothie, start with the base of sweet potato, cauliflower, peach, almond butter, aloe, and cinnamon. I like to blend these up with water before adding the protein powder. Otherwise, the protein powder seems to absorb the liquid without leaving any for smoothing out the ingredients.
Next, add the protein powder, and blend again, scraping down the sides if necessary.
Once smooth, pour almost half of the mixture into a serving glass. To the blender, add the maqui berry powder and blend again.
Add half of the maqui berry layer to the top of the first layer in your glass. Reserve the remaining contents for the green layer.
Scrape down the sides of the blender and add the handful of greens. The smallest splash of water also helps get the mixture going. When the greens layer is smooth, pour it into your glass.
The top layer will taste very GREEN so be sure to stir it up after taking a picture 😉
Notes
The prep time does not include freezing time. Most of the main ingredients are frozen except for the peach. See the post for preparation tips and why I use frozen vs fresh.[br]If you don’t have maqui berry powder, skip the middle layer and just make one larger green layer. It doesn’t contribute much flavor-wise, anyway.[br]If the layering business is too much of a fuss, the smoothie also tastes awesome when it is all blended up together at once.
This post is coming to you hot! 🔥 So hot that I literally just finished writing this the moment before it went live. Basically, I almost skipped writing an August favorites post until I realized that August has 31 days! Huzzah! That extra day gave me the time I needed to coagulate all of my favorite things from food, entertainment, and more! What have I been so busy with that I couldn’t write my favorites down? I can’t tell you all quite yet! Call me superstitious but I just like to get my ducks in a line before I make any announcements.
Also, I hope to get blog posts back on a regular schedule. I try to put out two a week but content and timing varies. I’ve got ideas for my next few posts but I just need to actually WRITE them. They are coming soon. If you follow me on Instagram, you’ll be sure to get the latest and greatest there first! Anyway, let’s get on with my August Wrap-Up!
What I’ve Been Reading
How to End the Game of Catching Up
I am constantly seeking ways to improve myself. One of the most common thoughts that come to my head is: as soon as I get caught up with this, then I’ll have more time to do what I want. The mistake here is in putting off doing what I want in favor of things that are always going to be there. “How to End the Endless Game of Catching Up” over on Be More With Less describes exactly that.
Apparently, I’m a Highly Sensitive Person.
Who knew? Okay, I kind of always had a feeling growing up that I was extremely sensitive. I’m sensitive to a sales associate at a clothing store asking me if I need help the way others seem to be sensitive about the Game of Thrones halfway season finale. Both are startling (so I hear. I don’t watch GOT) but I will elicit a strong reaction to even the most miniscule of circumstances. So, I try to stay away from labels but I can’t help but relate and feel less alone when reading articles that seem to describe my life. I might cry over spilled milk but knowing there are other HSPs out there doing the same thing is comforting. Oh, and there’s a quiz here if you’re wondering if you could also be highly sensitive.
A Positive Spin on Bad Habits
On a funnier note, I often refer back to this Man Repeller post just to make me feel like less of a screw-up. I mean, I may be incapable of making a decision about ANYTHING but that makes me open-minded to possibilities and I can live with that. Sort of. What’s your bad trait?
Movie and TV Favorites
Atomic Blonde
I am a sucker for a female-led film and this one delivers. Charlize Theron plays a spy on a mission to recover a list of names during 1980s Germany, at a time when there is much instability surrounding the Berlin Wall. It’s spy against spy in this thriller/action film because it is hard to know who can be trusted. The dark and punk setting adds much to the overall vibe and theatrics of the film which leads like a wicked graphic novel as it switches from scene to scene. Plus, Theron can throw and take some serious sucker punches all while strutting around in uber-cool outfits. There is no other way to describe Atomic Blonde except: badass. As a disclaimer, the film isn’t very kid-friendly due to sex, language, and violence.
Orphan Black
On the smaller screen, I’ve recently started watching the series Orphan Black thanks to my Direct TV On Demand. (We recently switched satellite providers and I’ve finally got access to On Demand! Yay!) It is about a young woman who is trying to clean up her act to regain custody of her daughter but instead figures out that there’s a whole lot more to her origins. She engages in some duplicitous behavior and discovers she is one of many clones that look exactly like she does. It’s got drama, suspense, a super-cute gay friend that I wish was mine, and a story line that keeps twisting and turning. It’s Canadian entertainment at its finest. Earlier this year the show wrapped but I’m just getting around to seeing it and I’m hooked! Also, I’m only on season 2 right now so, please, keep the spoilers to yourself.
Food Favorites
Cookie and Kate’s Cookbook + White Bean Pesto (Dip)
You guys know I’m obsessed with the Cookie and Kate Love Real Food Cookbook. If you don’t, you must be new here. Hey, happy to have you here, new friends! 👋 Anyway, I’ve been cooking up different things from the cookbook like the Colorful Weeknight Burrito Bowls and Chickpea Tikka Masala with Green Rice. The recipes are so substitute-friendly for allergies, vegetarian/vegan, and, most-importantly, they are all majorly delicious!
Plus, I tested out a wicked White Bean Pesto from the Crostini recipe in her cookbook and OMG, it is SO GOOD. Honestly, I like dips but most of them just make me want to eat pita chips or crackers. The white bean pesto spread actually works as a delicious dip for veggies! As you can see, I was so hooked on these roasted veggie bowls with white bean pesto dip.
Half Baked Harvest’s Mean Green Detox Salad
I try to cycle sync my food but powerhouse ingredients found in this salad, like kale, broccoli, chickpeas, and avocado, are good anytime! Y’all know I don’t often repeat meals but I can tell you I’ve been very hooked on this one! I’ve switched up the fruit, too, and you can’t go wrong! Oh, and you’ll want to double the lemon tahini dressing because it’s so freaking tasty!
I’ve yet to post the recipe for this one. Is it mean of me to include it in my favorites? If so, I’m sorry for being a tease but, the recipe is coming soon! I’ve been trying to creatively pair WomanCode approved foods for my cycle and this smoothie is loaded with multiple luteal phase appropriate goods. Stay tuned!
What I’m Listening To
The Balanced Blonde’s Soul on Fire Podcast
Have you ever spoken to someone and they mention feelings or ideas that you have but you’ve never said out loud? That’s how I feel listening to the Soul on Fire Podcast. Jordan and her guests have all been through some miraculous and difficult experiences on their route to finding their passions. I truly find inspiration in each episode and that just motivates me more to find my path. I’ve been mentioning how I want to change some things in my life and this podcast is honestly a big part of that reason. I’ve been flip-flopping around through episodes but some of my favorites so far are the episodes with: Jonathan Albrecht, Jeannette Ogden, and Emma Mildon.
Jessica Murnane’s One Part Podcast
I had heard of Jessica Murnane when she released her cookbook but it wasn’t until I listened to her episode on The Balanced Blonde’s Podcast that I decided to check her out. Jessica’s One Part Podcast is similar to Soul on Fire but more concentrated on specific topics with each guest. I’d say OPP is educational but not in a boring way! Here are some episodes I’ve found fascinating so far: The Hidden Dangers in Healthy Food and Doing Your Dharma.
Magical Moment of August
I’m going to be a bit vague here for the sake of privacy. A friend of mine has been going through some wild things the past few years. He tried any drug he could get his hands on and abused all the substances, most notably alcohol. Of course, he was as vibrant and as could be when he would talk to me because he did not want to let on how much of a mess he felt like. I could see what he was doing to himself but we’re all adults here so you can’t force anyone to change their ways. They have to want that for themselves. Finally, he did.
I was talking to him on the phone just recently and he had a different zest about him. Over the years, he has left out key details about his life. In fact, he almost wasn’t going to tell me what had happened to lead up to his present, newfound passion for life. He said it was bad and he tries to just tell me the good things. That really struck me and, frustrated, I said:
You can’t just tell me about the good things that happen to you. Everyone has good and bad experiences that happen to them but you can’t learn from them if you’re only hearing the good part.
You know, or something like that. It made me think about how on social media is largely comprised of accomplishments, flattering pictures, and best case scenarios. Why? Well, people (myself included) like to share the GOOD things. That’s understandable but, if you ever have the chance, asks someone how they got to where they are. I bet you’ll find out the “bad” or less glamorous experiences that make up their story are a hell of a lot more worthwhile.
If you’re a regular reader, you may notice that my monthly wrap-up posts change depending on what favorites I have. Like, for August, there are no product favorites! What? I know. I’ve kind of been a shut-in this past month because summertime is like the equivalent of walking into an oven broiler where I live. No joke. That’s why I’ve been busting out so many smoothie recipes—‘cause that is all I want to eat! Anyway, I hope to have good news (and stories to go with them) to share with you all soon.
As much as I love berries in a smoothie, I hardly make the same smoothie twice. I like to change up my smoothies and they vary based on what I have on hand. Fortunately, carrot is a vegetable that I pretty much always have on hand. At times, I may even go through a 4-5lb bag of carrots in two weeks!
So, carrots are a recommended vegetable for my follicular phase and I’ve found a way to sneak them into a smoothie without it tasting like carrot mush. Additionally, I have a huge bag of frozen mango in my freezer that I’ve been stumped on how to use. Surprise, surprise: it pairs perfectly with carrot! You guys can leave me a comment if you’ve got some smoothie recipes to use mango. 🙂 I can’t tolerate too much sugar at once and this smoothie is just the right amount of sweet thanks to Tone it Up Vanilla Protein Powder.
Also, this smoothie is so simple that it doesn’t even require cooking or freezing the carrots beforehand. Though, I bet roasted and frozen carrots would be a delicious substitute. Just stick with classic orange carrots and not the heirloom variety because those aren’t as sweet!
This smoothie is like drinking sunshine! It’s so fresh!
Carrot Mango Tumeric Smoothie
Recipe Type: Breakfast
Author: Melanie
Prep time:
Total time:
Serves: 1 smoothie
Ingredients
One super large carrot, peeled and chopped (or sub 2 small-medium sized carrots)
1/3 cup frozen mango
1 cup ice cubes
¾ cup cashew milk or water
A scoop of vanilla plant-based protein*
½ tsp turmeric powder
1/8 tsp black pepper
Optional 1 tbsp flax and 1 teaspoon coconut butter or peanut butter (I added them after photo)**
Instructions
In a blender, throw the chopped carrot or carrots and process until finely chopped.
Next, add the mango, ice cubes, cashew milk, turmeric, and black pepper and blend. You may want to add in an extra ¼ cup of milk or water if you want the smoothie thinner. Though, I found it was drinkable as written.
Then, enjoy! I don’t know what’s faster: the time it takes to make the smoothie or how fast I drink it up. 😛
Notes
*Unlike my other smoothie recipes, this one is on the thinner side so it’s important to use a protein that fluffs. Tone it Up Protein or Nuzest Protein are good options. You may need to double the ingredients if you use a protein like ALOHA or The Natural Citizen which do not thicken smoothies as well.[br][br]**The benefits of turmeric are enhanced when paired with black pepper and a fat. Together, the body can absorb the curcumin much better.
I think it’s fair to say we all, generally-speaking, desire to live a balanced lifestyle. Though, sometimes it seems like maneuvering such a lifestyle walks a fine line between managing a routine and increasing madness. That’s right, I said it. A healthy lifestyle can be hard. As simple as it may sound to “just eat more fruit and vegetables”, that isn’t always the simple answer.
Cauliflower rice burrito bowl with black beans, tomato, carrots, corn, red onion, and cilantro.
I hold the belief that the food, exercises, behaviors, and even the thoughts we have are what determine our overall wellness. If you’re just doing the exercise part, or, you aren’t mindfully connecting the food that you eat as being valuable to your health, then you may be missing out on some key parts of wellness. These four areas are interconnected and, together, provide optimum health possibilities for you. Here’s the catch: they require constant maintenance!
Recently, I began reading Alisa Vitti’s WomanCode. The guidance outlined in the book addresses hormonal imbalance in women that perfectly aligns with the areas that I previously stated are (in my opinion) essential for overall wellness. In addition to information about what the causes and signs of hormonal imbalance are (spoiler alert: they’re actually a lot more common than you think), Vitti provides an outline for food, exercise, and lifestyle choices that will best support women throughout their monthly cycle. So, the adjustments that I’m currently making to sync with my cycle are my attempts to improve my health.
Moon calendar of June which is representative of the woman’s four cycle phases.
I do believe that our bodies are ever-changing. The sugary treats I used to eat on the regular as a kid don’t feel as good now. Heck, even on a day-to-day basis, my mood can change and the kind of workout I am up for varies. As far as my status of health and wellness goes, I feel pretty clear about what I want in my life and what I don’t (though, other areas of life, such as career paths, are something else). I prefer to exclude food or activities that are toxic to my body and mind. Instead, I’d rather place my focus on what does serve me and listen to the messages my body and mind give me.
I started this post by saying how hard it is to keep up a healthy lifestyle. There are several areas to juggle and sometimes it is overwhelming to keep trying to figure out what works and what doesn’t. Along the way, it might require taking a break from exercise or over-indulging in a restaurant-serving of pasta. #LIFE Trial and error sucks but the learning experiences help me reinforce why I started my health and fitness journey in the first place: to feel like my best self.
We weren’t designed to live in one constant state or rigid daily ritual. Rather, each day is different and each day we can learn how to better ourselves.
I actually got inspiration for this thought piece from Alexis over at Hummusapien. She recently wrote a post about her decision to live intuitively day to day. I admire her mindset and I recommend you go check out her post for another great perspective on the whole healthy living scheme of things.
Thank you for reading! I don’t have all of the answers (though, I’ve never claimed to) so I appreciate you for taking an interest in my thoughts and sticking around this little blog of mine. Does the ever-changing nature of your health and fitness journey confuse you, too? Let me know. I love reading your comments♥
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