One of the simplest ways to boost your energy and lean down a little as you transition from winter to spring is to cut down on your refined sugar intake – but doing that without also cutting out your favourite foods is a skill!
We asked our fitness experts, the BUF Girls for a few substitutes to get us on track, with zero sacrifice!
- Swap soft drink for mineral water infused with some fruit – citrus, or berries work a treat!
- Ditch fruit juice for a piece of real fruit, or a green vegetable juice (think spinach, celery, cucumber, kale, parsley, with a squeeze of lemon)
- Fruit yoghurt is out and plain Greek yoghurt (or alternatives like coconut yoghurt, or sheep’s milk yoghurt) with fresh berries and a few nuts or seeds is in
- Banana bread has more calories and sugar than a slice of birthday cake, so swap it for these 3-ingredient home made vegan cookies: mix 1-2 ripe bananas (size dependent) with 1 cup oats, then shape into biscuits, drizzle with coconut oil and bake for 15-20 minutes at 200 degrees Celsius. Option to add some shaved coconut, goji berries, or a little diced super dark chocolate for a treat (we love Lindt 85-90%)
- Skip the office lolly or biscuit tin for a serve of protein if you need an energy/brain boost at 2-3pm, or have a small serve of healthy fats like avocado, coconut oil, olives, nuts, or full fat dairy. Fats trigger the same pleasure centres in your brain as sugar, while also keeping your hormones happy!
- Ice cream after dinner can be switched for a few frozen grapes, or half a frozen banana mushed up with a teaspoon of cacao, or just a steaming mug of liquorice or peppermint tea
- Milk chocolate is around 50% sugar, so reach for a good quality dark chocolate with less than 10g sugar per 100g, or a warm mug of boiled water with a heaped teaspoon of unsweetened cacao or carob powder, sweetened with some coconut milk and a little stevia (this is a natural, plant based sweetener that’s fine to use in small doses). Another good, sweet but super healthy option is a scoop of protein powder, a tablespoon of chia seeds and a generous pinch of cinnamon blended with water and ice and slowly sipped. It’s like icy chai tea and full of protein and glycaemic index reducing cinnamon to kill sweet cravings
- Most packaged cereals are a hidden source of white sugar, so ditch them for plain oats or your own home made granola. Even better, have a savoury protein and healthy fats breakfast instead, like eggs and avocado with a drizzle of olive oil
- Swap standard protein bars for good quality brands that are passionate about keeping the sugar quantity down. We’ve hand picked our favourites and you can find them online at thisnaturallife.com.au
The next round of the BUF Girls Summer Body Series kicks off on Monday September 18th. Check out what it’s all about here!