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Did you know February is American Heart Month? recently challenged readers to cut the sugar in their breakfast for one week, in part because information from the American Heart Association reveals that excess sugar can contribute to obesity and heart disease, and we thought the challenge was a great idea.

The truth is, we can all benefit from reducing the amount of high-sugar foods we eat—in addition to high-carb foods, since carbohydrates turn to sugar in the digestive tract (a fact many experts miss when making recommendations about sugar). Are you up for the challenge? Get started today with Brenda Watson’s Love Your Heart Eating Plan—a simple way to eat healthfully and decrease your daily sugar intake. But why stop at breakfast?

Love Your Heart is an all-day plan that focuses on filling your plate with lean proteins and vegetables instead of typical comfort foods like breads, cereals and sweets. It teaches you how to make the right choices when it comes to food and helps you make positive changes in your diet that will ultimately empower you to take control of your body and your health. Just follow these three simple eating plan rules:

Rule 1: Track teaspoons of sugar
It all comes down to how much sugar is in your food—and not just natural and added sugars, but the sugar produced by the breakdown of carbohydrates in your body. You may not realize it, but even carbs from fruits and veggies break down into sugar in your digestive tract. (The only exception is fiber, which is a carbohydrate that resists digestion.) To track teaspoons of sugar, use this simple formula:

teaspoons of sugar = (total carbohydrates – dietary fiber) ÷ 5

Rule 2: Eat 6 to 8 teaspoons of sugar daily
Remember, these 6 to 8 teaspoons are coming from the formula in Rule 1. Don’t use grams of sugar as found on Nutrition Facts panels on food packaging, since those only account for natural and added sugars.

Rule 3: Eat 12 portions of lean protein daily
Protein is an important part of the Love Your Heart Eating Plan. Be sure to eat 12 portions of lean protein throughout the day to help keep your appetite satisfied. Opt for lean poultry, meat, seafood, low-fat cheese and yogurt, eggs, tofu, tempeh and nuts. Remember: eating protein at breakfast is essential to help you avoid carb cravings later, and studies show that a high-protein breakfast helps you feel full longer!

This month and throughout the year, make heart health a priority. With the Love Your Heart Eating Plan, you will learn what foods you can eat by simply tracking teaspoons of sugar. And, filling your plate with lean proteins and healthy veggies will not only have a positive effect on your heart, but it will help trim your waistline too!

Written by Renew Life

At Renew Life, we believe a healthy gut is a happy gut. For nearly two decades we have been formulating superior quality digestive care supplements to help people achieve optimal health from the inside out.‡ We proudly stand behind the quality, purity, and potency of every product we make. Sign up for our emails to receive new product announcements, company news, and exclusive offers!

  • Kristin

    Excellent…Brenda, thank you for sharing the essentials! What a valentine of good info! :)
    love the sugar formula of rule 1. 12 portions of protein..hmm can you relate a quantity re the portions?

  • Sandy

    I am eating a granola bar now. On the box it says carbs 28g fiber 3g. Using the formula 28-3=25/5=5.
    Therefore, I have ate 5 teaspoons of sugar? Is this correct?

  • Samantha Butler

    Wow, this (especially rule 1) makes it so much easier to be aware of how much sugar we are really consuming. I already eat too many sweet foods, but there is a lot more sugar I wasn’t even aware I was taking in. This plan is going to help so much!