How to control “sugar spikes”?

Eating too much sugar makes you accumulate fat since in general terms sugar becomes fat. It also causes blood vessels in the brain to become damaged and impedes the flow of nutrients. How to prevent so-called “sugar spikes” or uncontrolled desire to ingest sugar? Add to your meal plan more fiber and whole grains.

Cinnamon Protein Pancakes!

Recipe!!! Cinnamon Protein Pancakes
– 1 small banana
– 1 egg
– 3/4 tsp cinnamon
– 1 scoop protein powder
– milk
Smash the banana in a bowl until it becomes fluid. Add the egg and stir. Then add the cinnamon and keep stirring. Add the scoop of protein powder and start SLOWLY start adding the milk to make a dense mixture. This recipe makes 4 pancakes.

Watch out for these on SALADS!

Salads are healthy but sometimes a person can add something that will make it NOT that healthy.
1) Croutons – have ZERO nutritional value. Add 100 additional calories to your salad.
2) Bacon- NOT a good protein. 3 regular strips of bacon has more than 4,000 mg of sodium. They have preservatives called sodium nitrites which are not healthy. Even imitation bacon is sometimes full of sodium.
3) Processed or fried meat- they are crawling with preservatives, high sodium, and bad fats. They add protein but better to choose healthier options like: grilled chicken or turkey. WATCH OUT! Breaded or crispy is also another way to say fried. Take it easy on the fried.
4) Too much cheese- a little cheese is a good source of dairy plus gives flavor. BUT don’t empty the whole package of cheese in the salad.
5) Candied flavored nuts- nuts are a great source of protein BUT not exactly the ones covered in sugar. Watch OUT for : honey roasted, flavored, candied or any other word related to sugar. Use plain or raw nuts for texture.
6) Heavy dressings- THESE are the real salad offenders. Some are high in sodium, fats, sugar, and MSG. The creamier the dressing, the more calorie rich. Stay away from blue cheese and ranch. Use a lighter version like: a vinaigrette, lemon juice, olive oil and vinegar, poppy seed.
7) Too much dressing- TOO much of a lighter dressing is as bad as little of the unhealthy kind. Ask for the dressing on the side.
8) Iceberg lettuce- watery and have FEW nutrients. Go for Romaine, spinach, or red leaf.



How to reduce belly fat?

How to reduce belly fat?

  • Reduce sugar
  • Consume healthy fats
  • No white carbs no white bread, white pasta¬†
  • 8 glasses of 8oz of water per day
  • Manage stress
  • Increase green leafy veggies (Ex. spinach)
  • Eat lean protein
  • Move your body (get up and exercise or walk, dance, or run!)
  • Sometimes FRESH lemon in water