Remember those crickets we ate a few weeks ago? Yeah, so do we (gag). Did you know adult crickets can be a good source of iron, protein, and vitamin B12? They’re prepared in a lot of ways. The least noticeable is probably when they’re ground into a powder that’s added to protein shakes and flour. You can already find “cricket flour” in one brand of chips available in America. For now, we will stick to 1st Phorm Level-1 as our preferred protein powder!
We also shared some recycling tips since recycling is not going so well in the US. Read the entire article from Good Housekeeping here.
Our worth it or waste it in this episode was resistance bands, aka booty bands. We agree, these are 100% worth it! They can take your normal squats, hip thrusters, push-ups and more to a new level. Click here to learn about the Moveo Fit Co bands we use.
On to the Q&A...
Q: How can I cut back my sugar intake?
A: Added sugars are empty calories. Your body doesn’t need them, and they can pack on the pounds pretty quickly. The average American eats about 22 teaspoons a day. That’s more than triple what women should get and double the recommended amount for men. But it’s not hard to cut back on sugar -- and maybe not even miss it.
Cut back a ½ packet a week. Ease your taste buds off sugar over time. Someday, your go-to drink might be sparkling water with a splash of fruit juice.
Grilling or roasting brings out the sweetness in fruits. Add them to desserts or enjoy them all by themselves. Try baked apples or grilled pineapple. You can do the same with veggies. Roasted sweet potatoes and carrots are surprisingly sweet. Red bell peppers are sweet raw and delicious roasted.
Add sweet-smelling spices like cinnamon, nutmeg, and vanilla and cut some of the sugar in recipes.
Make your own lower sugar condiments and dressings. Mix up an easy vinaigrette with olive oil, red wine vinegar, Italian spices, and garlic.
Q: What foods do you suggest to help with bloating?
A: Try cucumber. People use cucumbers to reduce puffiness under their eyes and you can eat them to do the same thing for your belly. The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling.
Ginger is a natural anti-inflammatory and an all-star digestive aid. It relaxes the muscles of the digestive tract, which can relieve bloating. Try fresh ginger in a smoothie, like Emily's Beat the Bloat smoothie.
Reduce bloating by limiting fizzy drinks and watch your sodium intake. Water follows salt. Remember it doesn’t have to taste salty to have a lot of sodium. Also the faster you eat, the more air you swallow. Your stomach can swell when it traps the air, which sometimes passes on to your intestines. Plus, you eat more food when you eat quickly.
Q: You mention in a previous episode about losing weight by ditching diet soda. Why is that if it contains no calories?
A: It’s not just the void in calories- it’s about the artificial sweeteners and carbonation that can cause bloat and water retention. Researchers from Birzeit University fed a group of rats a standard diet, but separated them into four groups and gave each group one of four possible drinks: tap water, flat (degassed) soda water, soda water, and diet soda.
The rats that were fed either of the two carbonated beverages, were found to have significantly higher levels of ghrelin – which your stomach secretes when it’s empty – prompting them to eat 20 percent more than the other rats. The rats that drank the fizzy water also showed a build up of fat in their organs, which is one of the symptoms of chronic obesity in humans. A similar experiment was repeated with human participants. One hour after eating, participants drank one of the four beverages. When they drank the carbonated beverages, they had ghrelin levels six times higher than when they drank tap water. The researchers concluded that, “This study clearly shows discernible effect of the carbon dioxide gas in carbonated drinks on increased food ingestion and heightened risk of weight gain, obesity and fatty liver disease by inducing ghrelin release.”
Listen to the full episode here for more answers to questions on how to get in shape for summer (like now!) and suggestions for learning from past dieting hiccups.