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Ralph Proverbs Fitness Newsletter April 19, 2021
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why you can’t lose weight

The problem is sugar.

You eat too much of it, probably without even realising it.

The great news is that as soon as you cut down on all that sugar the weight will fall off quickly and automatically.

To help you cut out the sugar once and for all, here are 5 sweets you should stop eating, and a healthy substitute for each.

1. Stop this Sweet: Sweets

Nothing gets refined sugar circulating through your body quicker than a handful of sweets—and if you’re in the habit of eating them daily then your body will crave it.

Sweets have virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.

Do This: Swap sweets for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content).

2. Stop this Sweet: Baked Goods

Cake, cookies, biscuits, brownies, pastries and donuts are filled with sugar. While these may not taste as sweet, the combination of refined sugar and white flour will spike your blood sugar just the same.

Very much like sweets, regularly eating baked goods may become a habit. Break yourself of this and you’ll find the number on your scales going down rather than up.

Do This: Put down the biscuit and reach for a piece of fresh, seasonal fruit. Fruit is nature’s sweets and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.

3. Stop this Sweet: Ice Cream & Frozen Yogurt

Nothing makes you feel as happy and carefree as a bowl of creamy ice cream…until that ice cream makes its permanent home on your waist. Very much like sweets, ice cream has few nutritional benefits.

Do This: Mix unsweetened, non fat Greek yogurt with a scoop of vanilla protein powder and mix in some chopped, fresh fruit. This creamy delight is much lower in sugar than ice cream and tastes amazing!

4. Stop this Sweet: Soft Drinks

A regular can of fizzy drink contains the equivalent of 10 packets of sugar. That’s more sugar than you should consume in a full week!

Soft drinks something that you get into the habit of drinking and then do without thinking. The good news is that a habit can be broken and then replaced with something healthier.

Do This: Take fizzy out of your diet. There are plenty of other, healthier, beverages available to you. Try the recipes for Spa Water below.

5. Stop this Sweet: Blended Drinks

Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don’t give in to the temptation!

These items are even more deadly than most treats since they are consumed through a straw and don’t make you feel full. Let me assure you that even though you don’t feel full, like you would after a piece of cake, you’re still taking in loads of sugary calories.

Do This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Blend a delicious protein shake with ice, milk and protein powder.

A great thing to remember is that once you’ve fallen out of the habit of eating sugar, your body will no longer crave it.

This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you. Imagine how much happier and healthier you will be!

Eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.


Low Sugar Smoothie Bowl

​Here’s a fun new way to create lower-calorie, lower-sugar smoothie bowls that work for your fitness goals, your health and your fat loss! The secret ingredient to use is FROZEN CAULIFLOWER RICE! This simple technique allows for your smoothie bowl to have a creamy, dreamy consistency while reducing the calories and sugars of large quantities of frozen fruit. 

Courtesy of RealHealthyRecipes.com

What you need
Servings: 1

½ cup frozen cauliflower rice
1½ inches frozen banana
1 teaspoon Peanut Butter
¼ cup almond milk (or to fill line)
1 tablespoon unsweetened cocoa powder
1 scoop Chocolate Protein Powder

Optional Toppings
sliced almonds
fresh berries
dried fig
shredded coconut​
lily’s chocolate chips (stevia sweetened)​
pomegranate seeds (arils)
Banana

Instructions

1. Place all ingredients in a Ninja Foodi Smoothie Bowl blender or a high-speed blender and blend until smooth. Pour into bowls and garnish with your favorite toppings. Enjoy immediately!

Nutrition
One serving equals: 231 calories, 5g fat, 73mg sodium, 21g carbohydrate, 6g fibre, 4g sugar and 30g protein

Better than Fizzy Drinks

You know that soft drinks aren’t good for you…and yet you still drink them. I understand that plain water gets boring – especially when you’re having a party or gathering, so I’ve come up with the simple Spa Water recipes below and quickly turn plain water into an exciting and refreshing treat without added sugar or chemicals:

  • Citrus: Slice an orange, lemon, and lime into a large pitcher of water. Add ice, allow to chill for 1 hour before serving.
  • Raspberry Lime: Slice a lime into a large pitcher of water, add a handful of raspberries. Add ice, allow to chill for 1 hour before serving.
  • Strawberry Basil: Slice 10 strawberries into a large pitcher of water, add 5 leaves of basil. Add ice, allow to chill for 1 hour before serving.
  • Watermelon Rosemary: Place ½ cup of small watermelon chunks into a large pitcher of water, add two sprigs of rosemary. Add ice, allow to chill for 1 hour before serving.
  • Pineapple Mint: Place ½ cup of small pineapple chunks into a large pitcher of water, add 15 mint leaves. Add ice, allow to chill for 1 hour before serving.
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Ralph Proverbs

Sports Direct Fitness
Tewkesbury Road
Uckington
Cheltenham
GL51 0SJ


07919 09 49 14
ralphproverbs@personaltrainingchelt.co.uk
www.ralphproverbs.com