7 Ways to Reduce Your Sugar Intake

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Seven ways you can reduce your daily sugar consumption starting today.

Weight gain...Heart Disease...High Blood Pressure...Diabetes...Cavities. Head-achy, Hungry, Sweaty, Shaky, Confused, Dizzy, Grumpy.....
These are just some of the consequences of consuming too much sugar.
Here are seven things you can start doing immediately that will help you fall within the recommended daily sugar consumption guidelines...

1. If you eat yogurt, switch to plain yogurt - There are two categories of sugar you need to be mindful of if you're looking to cut down on your sugar intake: 1) Naturally occurring sugar and 2) Added sugar. Naturally occurring sugar, of course, is the best. Naturally occurring sugar is found in fruits, vegetables, milk and plain yogurt. So not only does plain yogurt have less sugar, but because the sugar it contains occurs naturally you don't have to include it in your daily sugar intake count. If you have some doubt whether the sugar in the yogurt you're eating is plain and contains naturally occurring sugar, look at the ingredients. If it contains any of the ingredients listed in #8 below, then the sugar it contains is "added sugar" and should only be eaten if it keeps you within your recommended daily sugar allotment.
2. Avoid artificial sweeteners and products that contain them - One of the conclusions found in a 2010 study published in the Yale Journal of Biology and Medicine was that "because they are sweet, [artificial sweeteners] encourage sugar craving and sugar dependence." For anyone serious about reducing their sugar intake this is not a good thing. Turns out our brains don’t know the difference and keep the sweet craving alive!
3. Eat plenty of fruits and vegetables - This is a no-brainer. Fruits and vegetables contain naturally occurring sugar which you don't have to count towards your recommended daily sugar intake total. What's more, naturally occurring sugar is basically "self-regulating" because while it's easy to eat a whole bag of candy, you can only eat so many apples and oranges each day until you decide that you've had enough.
4. Only drink water - Ok, only drinking water might be difficult, but instead of reaching for an orange juice, soda, energy drink, or fruit drink (which are all packed with sugar), reach for a water. It's the healthiest liquid on earth. In addition to containing no sugar, it's great for weight loss, will give your skin a healthy glow and, among other things, it will quickly restore your energy level should you become de-hydrated. Regarding flavored water...while some flavored water is high in sugar there are some brands that don't list any sugar on their label. Chances are that means it's chocked full of artificial ingredients,
food colorings, corn syrup and so on. So either way, going with regular old water still makes the most sense.
5. Cut down on processed food - A Time Magazine story from May 2015, talks about a study that for the purpose of their analysis separated processed foods into four categories:
Minimally processed • Basic processed • Moderately processed • Highly processed
While we love processed foods for their convenience, they are also known to be high in sugar. The takeaway here is that the less food you eat that has a nutrition label attached to it, the better it is for you and your family's health. The rule of clean eating? “The fewer hands that have touched your food before yours, the better it is for you.”
6. Cut down on "white food" - The term "white food" generally refers to food that has been refined or processed. Examples of white food are flour, rice, pasta, cereal and simple sugars. In the digestive process, sugar and starches are turned into sugars. (There are three types of carbohydrates: sugar, starch, and fiber.) What happens when you eat too many refined carbs? Obesity, heart disease, diabetes and so on. Hint: Squishy vs. Rough carbs.
7. Read the nutrition labels - Check the amount of sugar per serving level on every processed food item you buy. Often the servings sizes listed are smaller than what you might consider a serving size. It's critical that you work out the sugar level a food contains for your typical serving size. The physical health benefits of getting your daily sugar intake within the recommended level are
indisputable. But there are other reasons to get your sugar consumption under control. You'll have a sense of accomplishment and be a good role model for other people in your life. Plus studies have shown overconsumption of sugar may lead to an increased risk of depression and anxiety.
It all adds up to this...
To live a healthy, long and enjoyable life you need to stay within the daily recommended level of sugar consumption.


Fruit Time!

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Favorite Fruit Tips

•If you have firm strawberries you can trim off the stems them cut them with your egg slicer for perfect slices every time. Don’t rinse your berries until you are going to enjoy them. If they are the least bit damp they will get moldy in your refrigerator.

•How can you make sure to have bananas on hand anytime? Peel them and toss them into a zip-lock bag in the freezer. Pull them out as you need them. You can do this will any fruit that you might like to use to make a
smoothie or muffins. When fruit is abundant and inexpensive, prepare for when it’s not!

•To make sure you always have citrus fruit to zest on hand, you can freeze it whole in a freezer zip-lock and pull it out to zest when you need some.

•To get the most juice from your citrus fruit, firmly roll it around on your counter, pressing it with the ball of your hands to get the juice flowing.

•How do you choose a ripe melon? Gently press on each end to see if it’s slightly soft. If you shake the melon you might hear seeds and it should also smell good. Look for signs of it sitting on the ground too long where it might look yellow, which is not a good thing, UNLESS it’s watermelon, in which case this is a good thing! Most of all, smell your melons skin to know
when it’s ready to enjoy.

•How do you get your family to eat more fruit? Cut it, wash it, whatever it needs, so that they will actually enjoy it! Too much work, they will let it waste.

•Have you ever enjoyed frozen grapes? Wash them and toss them into the freezer for a fun and tasty treat!

Want to learn even more about Nutrition? Check out one of our Balanced Habits Nutrition programs, Kitchen tips like these, recipes, exercise recommendations, gym classes and more!  https://www.anotherlevel.fitness/contact/