There’s no way to sugarcoat it: we’re consuming too much sugar. You wouldn't believe where sugar is found sometimes, from bread to salad dressing, dressed up in disguises like corn syrup, maltodextrin and sucrose. We often focus so much on avoiding fat, that we forget food companies compensate with this loss of flavour with salt and sugar.
The World Health Organisation recommends us to keep our sugar intake to 5% of our daily calories. For example, someone on a 2000-calorie diet, the guidelines mean a sugar limit of about 100 calories, or six packets of sugar.
Here are some of the most shocking hidden sources of sugar that you wouldn't expect!
It may not shock you that cereals with the words “fruit” or “chocolatey” on the box contain added sugar; but somewhat less obvious are “healthy,” “whole grain” cereals and granolas that can contain up to 15 grams of sugar in less than a cup. Check the box of cereal to see how much sugar is in there, and notice that brands tend to suggest very small serving portions which is often not the amount we actually eat!
All yoghurts contain some sugar in the form of lactose (milk sugar); it’s the added sugar typical of “fruit” yoghurts that you need to watch out for. Look for added sugar or high fructose corn syrup in the ingredients list. Instead try Greek yoghurt. In roughly the same amount of calories as regular yogurt, Greek yogurt has double the protein and much less sugar.
Sauces and Marinades
Adding sauces (e.g. barbecue, teriyaki, jerk) to grilled meats can add lots of flavour with minimal fat, but in some products, sugars can account for 80% of the calories! Just a two tablespoon serving of barbecue sauce can have 12 grams of sugar. When dining out ask for "half sauce" and consider making your own sauces at home to cut the sugar.
Salad dressings, particularly light and fat-free versions, are loaded with salt and sugar to compensate for the flavour lost by cutting out the fat. Some brands pack in as much as 9 grams of sugar per serving! Be wary of ketchup-based dressings (French, Russian, Thousand Island) and fruity vinaigrettes (raspberry, pomegranate), as they typically include added sugar. Always ask for dressing on the side, and choose varieties with less than 2 grams of sugar per 2-tablespoon serving.
Unfortunately hidden ingredients such as these means we do need to be more aware of looking what is actually in our food. Just because something says 'fat free' or 'light' doesn't always make it healthy. Keep a balanced diet and everything will be dandy!
The Bootea Team xx
Natalia (Instagram @nkwiat) sent her picture and review into us. We could not be happier for her! Natalia lost 16lbs (7.2kgs) on her 28 Day Teatox!
Natalia told us "I couldn't be happier with the results!" We especially envy her stomach; who wouldn't want the toned line she has down the centre of her abs!? Natalia doesn't seem to preach that her achievement was one of a kind, she told us "If I can do it, anyone can!".
"I absolutely looooved the teatox" said Natalia .You may think the Teatox is only for tea lovers but Natalia told us "I don't usually drink tea but the peppermint flavour got me hooked!!". Maybe you will enjoy it too?
We love hearing from our customers and their incredible achievements, especially when they're kind enough to pass on tips from what they learnt during their teatox so that we can tell you! Natalia believed the eating plan and a boost of motivation really helped her. She told us that her biggest tip would be to stick with the eating plan and to just "never give up"! We at Bootea aren't interested in simply just sending you the product you purchased. We are here for you to answer any questions/concerns you have about Bootea products or if you simply need a boost of motivation similar to what Natalia had which in the end helped her get the body she wanted! We are here for you, simply email us via our website contact page - we love hearing from you and helping you!
The Bootea Team xx
1 tsp olive oil
1 shallot or ½ onion, finely chopped
2 tbsp tarragon, roughly chopped (or a sprinkle of thyme, oregano or any other green herb you have in your cupboard)
400g can Puy or green lentils rinsed and drained
¼ cucumber, lightly peeled and diced
100g feta cheese, crumbled
6 spring onions, thinly sliced (or add extra red/white onions if you don't have spring onions)
zest and juice 1 orange (or a few spoons of fresh orange juice)
1 tbsp red or white wine vinegar
1. Cook the quinoa in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool.
2. Meanwhile, heat the oil in a small pan, then cook the shallot or onion for a few mins until softened. Add the tarragon, stir well, then remove from the heat.
3. Stir the softened shallot and tarragon into the cooled quinoa along with the lentils, cucumber, feta, spring onions, orange zest and juice and vinegar. Toss well together and chill until ready to serve.
This recipe was taken from BBC Good Food, they have lots of amazing, quick and healthy recipes!
Let us know how this recipe goes, send in your pictures to @booteauk we'd love to see them - happy munching!
The Bootea Team xx
We are delighted to celebrate this transformation today! Niamh sent in her before and after picture of her results after two 14 Day Teatoxes. She seemed excited to tell us she lost an incredible 7lbs and can fit into UK size 8 again (US size 4)! We are excited for her - 7lbs is an admirable loss and we are really pleased for Niamh!
"I found it so helpful. It cleared my skin and gave me way more energy than before I started taking it! I'm definitely going to do it again as it's a great motivation to improve your diet and fitness regime!
The Bootea Teaox is not just a quick fix tea that drops weight off you even if you're still eating fast food and lots of chocolate. We at Bootea really believe in encouraging you to adopt a healthy lifestyle, including eating healthy, sensible portion sizes and combining it with a good amount of fun exercise.
We realise you are probably not going to be taking Bootea all the time for the rest of your life so we want to help you reach your initial goals, and then you can go away with give the knowledge and experience of adopting a healthy lifetsyle, so that you can continue to stay healthy and in turn live a much longer and better quality of life! We believe in little steps, as you won't find it fun if you starve yourself and take away all the foods you really love - most of the time this will just make you unhappy and end up going back to how you were. We agree with Niamh who told us this: "My tips for anyone considering doing it, don't cut out junk food all at once, wean yourself off it and have a treat every now and again!" - this is a great tip, but remember to ensure treats are only 'every now and again'. You can also experiment with smaller portions such as a few chunks of dark chocolate as opposed to a full bar, or cook yourself some healthy treats that satisfy your sweet cravings. Check out the free eating plan you get with the Bootea Teatox here to prepare your cupboards for an amazing transformation!
Niamh combined the Bootea Teatox with exercise every 2-3 days focusing a lot on the abdominal area, but you can get a full body workout with our Fitness Plan here.
We really hope stories like Niamh's inspire you to reach your body goals. We are here for you and you are welcome to contact us at any time via our contact us page on our website for advice, support or even just a boost of encouragement! We'd love to hear from you :)
We've all been there. Great weekend, followed by the dreaded Monday morning alarm. As you realise you cannot clutch your pillow forever, you slowly slide out of bed and face the day. Coffee and showers help, but they do not take away the shocking thought of having to go to work for the next five days, when most of us would love to be relaxing at home or doing 101 fun things with friends.
Not to worry - to make your Mondays easier here's one approach to getting you back into the swing of routines using a smoother transition.
1. Plan to have at least some fun over the weekend amid the chores. Combine the many errands you have to do with at least one fun thing, whether it be socialising with friends, playing sport or hosting a dinner party. It's important to do something fun so that you're not sat there on Monday wondering why you didn't really enjoy the weekend whilst you had it in your grasp.
2. Keep yourself organised. Keep the personal items that you'll need during the week by in a designated space, but not in view so that you won't be tempted to think of work. Get your clothes ready on Sunday evening, although doing this may give you a touch of sadness that it is work tomorrow, you will love yourself in the morning when you have one less thing to worry about.
3. Avoid sleeping in or staying up too late during the weekend. There is nothing you may love more on the weekends than sleeping late, but it is important for your healthy sleep routine that you sleep as much as your body needs. Try not to sleep more than two hours past your average wake up time; too much extra sleep on Sunday morning might keep you awake longer Sunday night, leaving you feeling like a zombie on Monday morning.
4. Let there be light. Instead of reaching for your light switch, open the curtains and soak in the natural light. Exposing yourself to natural light shows your body that it's time to wake up and helps your body get going much faster!
5. Adjust to Monday's pace at your own pace. Try to take things slow in the morning so your body has time to adjust. Before walking out the door, take a few minutes to relax in the sunlight, take some deep breaths and meditate. You could try instead of getting off at your usual bus stop/parking spot, get off at a park near work or college and walk the rest of the way through the park, taking time to notice the birds in the trees, the other people around you and the smells from breakfasts being made everywhere. A mindful walk can do wonders for helping you transition from the weekend to the work or study week.
6. Look forward to the next weekend. Start to plan your next weekend to have a blast with friends, family or plan a relaxing weekend to yourself. This way, on Monday (and all week) you have something to look forward to.
The Bootea Team xx
“80 percent of success is showing up.” – Woody Allen
We are always being told to adopt a health lifestyle. But it can be so hard when you just don't enjoy it at all! There are problems with the way we view exercising and eating healthy and this can be the reason why we don't start at all, or give up after a while:
"It's too difficult."
Problem: People set out with a lot of ambition and enthusiasm, and start out with a big goal such as "I'm going to go to the gym every single day for an hour!". This goal can be too difficult to sustain for very long, especially if you're not used to exercising. You can do it for a few days, but you soon run out of energy, and it becomes a big effort to do it.
Solution: Start out by exercising just a few times a week, or incorporating exercise into your normal day. You could start out by going to the gym twice a week and then slowly increasing how long you stay or how often you go, or doing something as simple as walking all the way/half the way to work a few times a week.
"I have too many goals."
Problem: Often we set out to do too much. We want to run, and lift weights, and eat healthy, and quit sweets, and stop drinking soda. Although they are all great goals, they can become overwhelming.
Solution: Focus on changing things a little at a time. For example, have one sweet free day a week or sometimes swap soda for water. Slowly achieve your goals a little at a time; ensure you still treat yourself every now and again, but maybe make that treat only a few pieces of chocolate as opposed to a whole chocolate bar (tip - offer pieces of chocolate to your friend; you'll feel good for sharing and that means there's less for you to eat!)
Not enough motivation:
Problem: It’s not a lack of discipline, it’s a lack of motivation. If you're not used to exercising or you don't find it fun then it can be so hard to push yourself to do it - don't worry, this is nothing new!
Solution: Ways to motivate yourself could be to find yourself a friend who wants to achieve similar goals to you, working out and supporting each others healthy eating can be an amazing boost. Ask around your office or group of friends if they want to do the Bootea Teatox with you - we here of lots of great office success stories! Also try to find workouts that you find fun, we have a quick and easy fitness plan available here if you have a busy schedule, or you could find a salsa class to join (great workout and really socialable!) or join a running group in your area (running with others is so much more fun than running alone!)
The Bootea Team xx
Just like your favourite superhero, who swoops in to save the day, superfoods are those that rescue our bodies from illness, nutritional deficiencies and the threat of obesity.
Quinoa has only 222 calories per serving and 4 grams of unsaturated fat plus its an incredible source of protein that keeps you fuller for longer! It's also gluten free friendly! Getting lots of protein with necessary vitamins and minerals is not only essential for your body, but it can also help aid your weight loss as it can help suppress your appetite.
Health benefits of Quinoa
1. Double the amount of protein than rice, millet or wheat to fill you up for longer and repair your cells.
2. It’s gluten-free. Millions of people are discovering they feel recovered and lose weight when they decrease gluten grains or at least wheat products.
3. A source of riboflavin — riboflavin helps decrease the frequency attacks in migraine sufferers by boosting the energy metabolism within the muscle cells and brain.
4. Contains all nine essential amino acids – including the elusive lysine and isoleucine acids, which most other grains lack.
5. Contains small amounts of the heart healthy omega-3 fatty acids.
Weight loss benefits of Quinoa
Appetite suppressant - A 2005 study at the University of Milan found that quinoa was effective at controlling appetite and helping study participants consume less food throughout the day. The study goes on to recommend quinoa as a food for dieters due to its high protein and low calorie nutritional profile.
Cooked quinoa seeds become fluffy and creamy keeping a slight crunch. It has a delicate and subtly nutty flavour meaning it can easily be used for breakfast (as a cereal), lunch (as a salad) or dinner (as a side). So it's super easy to incorporate this superfood into your meals!
Keep your eyes peeled as we're going to share some easy and super tasty Quinoa recipes on our blog soon!
The Bootea Team xx