At this point, it is common knowledge that added sugars are not ideal for our health. Sugars, found in everything from baked goods to granola bars and marinades, are not only adding pounds to our backsides but stealing our vitality. Sweet treats should most certainly be consumed in moderation and treated as treats, however, that does not mean we must forgo them completely. It is possible to incorporate small amounts of natural sweeteners in our diets from time to time, you just need to know which ones to look for. So here are the best natural sweeteners to reach for when the time comes.

 

Top 3 Natural Sweeteners

1. Raw Honey

Raw honey is a traditional natural sweetener that has been used for generations both as a food and medicinally.  The health properties of honey are well known, although like all food, depends heavily on the quality of the honey.  Raw honey specifically is rich in beneficial enzymes, phytonutrients, and is known for its antibacterial, antiviral, and antifungal properties. Bees store honey at room temperature for a reason, when it is heated above 117 degrees Fahrenheit honey loses many of its healing properties, and although it is still delicious and sweet, it loses much of its nutritional benefit. When choosing honey, opt for a local variety that has not been pasteurised and is raw if possible. Ideally, try to visit a local farmer’s market or speciality shop to ensure you are buying some of the best local produce available.

Use honey as a natural sweetener for coffee or tea, or use it as a substitute for sugar in baking and cooking.

2. Maple Syrup

Real, pure maple syrup is an all-natural sweetener from the sap of maple trees that is rich in trace minerals. The process of making maple syrup is an age-old tradition that Indigenous peoples were making long before European settlers arrived, that was used both as a food and medicine much like raw honey.  Canada produces more than 80 percent of the world’s maple syrup, and there are multiple grades and colours of maple syrup available including extra light, light, medium, amber and dark amber; the lighter the colour the more subtle the flavour. Compared to honey maple syrup has fewer calories and a higher concentration of trace minerals including manganese and zinc.

When purchasing maple syrup, ensure that the label read 100% maple syrup, and there is no “maple syrup flavouring”.

3. Fruits (Fresh or Dried)

Fruit is considered nature’s candy; it’s naturally sweet and contains natural sugars. Fructose is the sugar found in fruit and depending on the type of fruit, the content of fructose will vary.  Delivered in their whole form, fruits come with a host of vitamins, antioxidants, and fiber, so using whole fruits is a great way to add a natural sweetness without forgoing too much nutrition. In addition to fresh fruits, dried fruits can be used as sweeteners in baking and cooking, keeping in mind they are much more concentrated in sugars than fresh fruits, so much less is required to create the desired sweetness. It is important to ensure you purchase dried fruits with no added sugars or oils. Often companies will add extra sugars and refined oils to keep fruits tender, sweet and soft, however, this is not necessary and simply adds unwanted sugars and calories, so be sure to read the label before buying.

Mashed bananas and apple puree are great ways to add sweetness to baking, fresh fruit adds flavour to plain yoghurts and smoothies, while all-natural dried fruits are great for making granola or raw energy bars.

Best Natural Sweeteners: Runners-Up

In addition to my top 3, here are some other natural sweeteners that are great sources of unprocessed natural sugar.

Molasses: Molasses, specifically blackstrap molasses, is the liquid byproduct created by refining sugar cane into table sugar. Unlike table sugar, molasses contains many minerals, including iron, manganese, copper, calcium, potassium, magnesium, vitamin B6, and selenium, making it a healthy sweetener.

Coconut Sugar: A newer sweetener on the North American market, coconut sugar is a lower glycemic natural sweetener than can be used in cooking and baking. Coconut sugar is also sometimes referred to as ‘coconut palm sugar’ or ‘coconut crystals’ but any can be used as a substitute for white sugar.

Organic Whole Cane Sugar: Simple white sugar is made from either sugar cane or GMO sugar beets, and although raw organic whole cane sugar also comes from sugar cane it is an unrefined version. This form of cane sugar is the only one that does not separate the sugars from the molasses and therefore it is the least refined format available. This type of sugar is often labelled as Sucanat, Rapadura, or Raw Organic Cane Sugar.

Stevia: Stevia continues to be somewhat controversial in the nutrition world, however in small amounts it can be used as a natural sweetener. Stevia is three times sweetener than sugar, so often a small pinch is all you need. Look for stevia powder or liquid in health food stores, and note that it has a slight aftertaste so it is not for everyone.

Creating a healthy diet is about more than just opting for broccoli over pizza, it’s about creating healthy habits that fit your lifestyle that you can keep for the long term. This is something I talk about a lot with clients or in my workshops because it is truly the hardest part about creating a healthy lifestyle, and changing the habits you have established over the past 10, 20, or 30-plus years.

 

The temptation to go all in and change everything at once is big. Although the “rip it off like a band-aid” method may work for some people, for many it will have them crawling back to their old habits before the sun has set on day one. Rather, when creating change it is important to make choices and create healthy habits that work for YOU. What works for Jane Doe will not necessarily work for Joe Blow, and that is totally acceptable. Creating healthy habits takes time and requires trial and error. What you think will work often does not, and things you think will never work for you often do, but that’s the fun of it.

So these are 5 healthy habits that I do every day that work for me. You are more than welcome to try and incorporate some into your daily routine or take inspiration from mine to help you create your own.

1. Workout or Get Active

I have always been an active person, so working outcomes naturally to me. I love the feeling of pushing my body and seeing what it can do; be it lifting heavy weights or going for a run. No matter how busy my schedule gets, I always make working out a priority in my day and ensure never falls off my to-do list. At the start of every week, I create a rough workout schedule in my head so I know what days I will workout where and when, so it is worked right into my week. I used to be an evening workout kind of girl, but in recent years I have moved my workouts to the morning to ensure there is no reason to miss them. Most days of the week I wake up at 5:30 am and I am in the gym for a 6:00 am workout. This time is really important to me; it allows me to start my day doing something I love, helps me clear my head, and energizes my body for the rest of my day. I typically go to the gym 5 or 6 days per week, but on the days that I don’t I always ensure there is some form of activity in my day; be it a walk outside or something simple that gets me up and active. I think it goes without saying that movement is one of the most important healthy habits you can implement, so you just need to find the type that works for you.

2. Drink Water Before Anything Else

I am a coffee drinker, and I look forward to my cup of Joe every morning, but it is never the first thing that I drink in the morning. Every morning I make sure that the first thing I drink is a big glass of water. I used to make fun of people who carried a water bottle everywhere, but that is actually exactly what I do now. Every night when I go to bed, my bottle of water comes with me and sits on my bedside table so it is the first thing I reach for in the morning. Don’t get me wrong, I get up, make my bed, and all that jazz, but in the process, I am sipping from my bottle of water before I head to the gym, or while I am making my morning cup of coffee. This is a really simple healthy habit that can have a huge impact.

3. Eat Something Green

When I was learning to eat better, I was absolutely obsessed with adding more greens to my diet. If I made a dish that didn’t have something green in it, I would always add a side salad to ensure that there was something green going into my mouth. Leafy greens and green vegetables are incredibly nutritionally dense, rich in fiber, and great sources of vitamins and minerals. As my cooking skills have evolved I’ve certainly found more ways to add greens to my diet, and there is never a day that passes where I don’t eat green veggies during (at least) one meal.

4. Digital Detox Before Bed

Screens have become a big part of our everyday life, there is no way around it or out of it. Like many, I enjoy spending time on my phone, browsing online on my computer, and watching a bit of TV. In fact, I used to fall asleep watching TV and bring my phone into bed with me all of the time; a screen was the last thing I looked at before I fell asleep and the first thing I would grab in the morning. A couple of years ago we implemented a rule that we could no longer bring our phones into the bedroom, and recently I’ve stopped using my phone at 8:00 pm to help me “digitally detox” before I go to sleep. Research shows that digital screens emit blue light that actually suppresses melatonin production (your sleep hormone), making it harder for us to fall asleep and fall into a deep sleep. Adding this digital detox to my daily routine has dramatically increased my sleep habits and, in turn, my energy levels!

5. Take Some Me Time

As far as healthy habits go, I think this one is one of the most important. We live in a culture of “go, go, go” and “more is better”. Like many Type A people, I am always adding things to my to-do list, saying yes to opportunities, and keeping my days filled with things to do. Whether it is working on a blog post, going to the gym, running errands, or hanging out with friends I always seem to find time to fill my schedule with things. Although I might seem like an extrovert to some, I am mostly an introvert and I recharge by being alone and doing something for myself. Every day I try and find a little time to do something for myself that helps me keep my balance and helps to recharge my batteries for the next day. Although it would be lovely to treat myself to a massage or pedicure daily, that is certainly not realistic for time or money! So instead I try and keep it simple; be it enjoying a coffee in a local coffee shop, reading a book, going for a walk, or simply cooking my favorite meal, doing something for me helps me maintain my balance and makes me a happier and healthier person.

When it comes to healthy eating, failing to plan is planning to fail. Knowing what to eat is one thing, but the execution is the most important part of the battle. Luckily, a little forward planning can go a very long way in ensuring that you are set up for a week of successful meals, and meal planning 101 is an important key to your success.

Meal planning, or meal prep, means different things to different people, but when you break it all down, it is whatever way you choose to organize your meals for a week ahead. It might mean creating a grocery list, batch-cooking one dish, or making a week’s or month’s worth of meals prepped, labelled and ready to go. However you chose to execute is totally up to you, as there is no one size fits all solution, the important thing is that you are doing the work. It might take a little trial and error to figure out the system that works best for you, but once you do you will find a routine that suits you and your meal-planning style.

Why meal plan?

The benefits of meal planning are plenty, but here are my top 3 reasons why I think it is important for everyone to practice some form of meal planning.

1. Time Saver: Although it might seem like an investment of time in the short-run, in the long-run meal prepping will save you hours in the kitchen. If you are able to invest a couple of hours on the weekend, it will make weekday mornings and evenings a breeze with less time spent thinking about what to buy or cook, and less time spent stressing over what to pack for tomorrow’s lunch.
2. Money Saver: Meal prepping can also help you pinch your pennies as it enables you to buy in bulk, and being organized ensures you only buy what you need so you limit your food waste. Grocery shopping without a plan forces you to grab random items you may, or may not, need. When they go unused they end up in the trash and inevitably so does the money you spent on them.
3. Health Saver: The more your meals are planned and prepared in advance, the less likely you will be to grab the nearest calorie bomb convenience food. Prepping your meals helps to ensure that breakfasts, lunches and dinners are healthy no-brainers that can be headed up faster than you can call for delivery.

How to Meal Plan

Coming up with an effective strategy is key to your success. As I mentioned, it might take a little trial and error for you to find your wheelhouse but here are some great tips that everyone can implement.

• Make Time: It is important that you carve out time in your week to dedicate time spent in the kitchen. How much time you can dedicate to meal planning is completely up to you; you can dedicate a whole day to preparing every single meal for the week, or merely a couple of hours to batch-cook an extra dish or two. How much meal prep you need to do might vary from week to week, but remember even a little bit goes a long way.
• Make a List: Organize yourself based on how many recipes you need to make for the week and stick to the plan. Make a list of the specific ingredients you need to buy for those specific recipes and don’t add anything else to your cart. The more organized you are when you go into the grocery store, the less likely you will be to buy extra fruits and veggies that will just go to waste.
• Learn to Multitask: Remember that you can cook lots of different things at the same time, and the more efficient you can be the less time meal prep will take you. You can use your oven and your stovetop at the same time, and even cook multiple items at once. You can easily roast potatoes, while you bake chicken, steam vegetables, hard-boil eggs and pack containers of nuts. If you are able to multitask you can easily cut your prep time in half if not more.
• Prep for Later: Just because you are meal prepping, it doesn’t mean you need to cook every single meal in that one moment. Pre-chopping veggies for a weeknight stir-fry or pre-marinating meats to freeze for a later date are great ways to get ahead without cooking everything at once. Pre-bagging smoothie ingredients and freezing them for later can also help speed things up the mornings you are short on time.
• Double It: Whenever you make a recipe, double the batch. Make 8 chicken breasts instead of 4, make two batches of stew instead of one, and hard boil 12 eggs instead of 6. The more work you can do upfront, the less work you will need to do in the long run. If you make a double batch of your favourite soup one week, freeze the other half and save it for the following week, this will cut down on prep time later on.
• Store It: Ensuring you have the right types and sizes of storage containers is imperative to making good use of your meal prepping. Invest in some good quality glass containers of all different shapes and sizes; you can easily buy these at any local dollar store to help cut down on costs. Glass containers are the best to store food as they are non-toxic, can easily be stored in the fridge or freezer, or heated up at the office for lunch.

What to meal prep?

When it comes to meal prep, the ideas are endless. Essentially any recipe that stores or freezes well is a good option.

• Breakfasts, Mains & Snacks: If you are not one to individually pack every meal for the week, try simply making 1 breakfast item, 1 snack item and 1 main course item for your week. Making one item for different meals of the day helps to cut down on prep time for all times of the day. For example, baking a batch of Spinach Breakfast Casserole, along with a Slow Cooker Moroccan Chicken and cutting carrots sticks for hummus helps you cover your bases for breakfast, lunch and snacks for the week.
• Starches, Proteins & Veggies: If lunches and dinners are more of a concern for you, try cooking up some of the components so when the time comes putting meals together is simple. Cook some rice, grill some chicken and roast some veggies and store them all in separate containers in the fridge. When the time comes you can use all, or some, of the ingredients to put a meal together for lunch or dinner. Alternatively, cooked chicken can easily be added to top a salad, while roasted veggies can be added to your morning omelette.
• Simple Snacks: Having simple snacks on hand is incredibly helpful for days when you are on the go or don’t have time to eat a full sit-down meal. There are certainly some recipes you can make at home, but for the most part, the simpler you keep your snacks the better they will be for you. Plus, it means less time spent in the kitchen! Opt for handheld fruits like apples or pears that require no chopping or peeling, or simple handfuls of nuts and seeds for a little boost of protein and healthy fats. Snack time is also a great way to add more veggies to the diet, so pre-chopping carrots, cucumbers or peppers can be very helpful, and don’t be shy to buy them pre-chopped at the grocery store. Meal prep is all about efficiency so the more you can save yourself time, the easier and more pleasant it will be.

Meal Planning Recipe Ideas

There are endless recipe ideas for meal prep meals, but here are my go-to recipes for meal prepping for breakfast, lunches, dinners, and snacks. Hope you find them as handy as I do!

Breakfast:

• Spinach Breakfast Casserole
• Blueberry Baked Oatmeal Bars
• Overnight Chia Seed Pudding
• Breakfast Egg Bake
• Nut & Seed Granola

Lunch:

• Chopped Chicken Salad
• Asian Chicken Lettuce Wraps
• Curried Honey Mustard Chicken
• Salmon Salad Nicoise
• Sticky Korean Chicken

Dinner:

• Spanish Tray Bake Chicken
• Slow Cooker Shredded Beef
• Mexican Stuffed Peppers
• Slow Cooker Butter Chicken
• Beef & Bean Chilli

Snacks:

• No Bake Granola Bars
• Plantain Chips
• Chocolate Zucchini Bread
• Banana Bread Bites