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Are All Sugars Bad For You?

You’ve made the promise time and time again to cut back on your sugar intake, to swear off soft drinks and save that slice of cake for your cheat day. Sugar has always been the bad guy for anyone attempting a dietary change, but why? Surely our bodies could benefit from a little sugar, right? Moreover, where else can sugar be found aside from sweets and confectionary?

Sugar is a carbohydrate and carbs, despite their bad rep, play a role in a healthy, balanced diet. However, not all sugars are the same. Common sugars are sucrose, fructose and lactose, containing only one or two sugar molecules. Starch and fibre are complex carbohydrates, made up of hundreds of sugar molecules. Sugars and simple starches are easily digested by the body, but sugars that cause a rapid spike in blood sugar levels and are often considered “bad sugars.”

During digestion, these sugars and simple starches are processed into glucose, which is your body’s primary source of energy. Most dietitians recommend at least 130 grams of daily carbohydrates, along with 38 grams of fibre for men and 25 grams of fibre for women.

Simple sugars can be naturally found in fruits, vegetables, beans, nuts, and whole grains. These can pack a range of vitamins, minerals, proteins, and fibre. Fibre is vital since it slows down and moderates the absorption and impact of sugar. Meanwhile, all the beneficial vitamins and sugars in added sugars will typically have been refined away. Again, balance is key. If added sugars can’t be avoided, counter it with fibre and other nutrients.

Aside from weight gain, bad sugars also increase the development of Type 2 diabetes and heart disease. Bad sugars are essentially empty calories. In a 355 ml can of generic soft drink, there are about 33 grams or 8 teaspoons of sugar, which is 128 calories. Counting calories aside, when sugar enters your bloodstream, your pancreas releases insulin, which enables sugar to move into cells and be stored as fat. Extra sugar also causes an increase in triglycerides, which contributes to cardiovascular disease.

It’s important to keep an eye out for seemingly healthy foods and drinks with added sugars. In many ways, fruit juices, for example, aren’t any healthier than soft drinks. In fact, they can be worse. The sugar in fruit juice is fructose which can stress the liver as well as possibly cause greater weight gain than glucose. Also, added sugar winds up in a lot of unexpected places, like soup and pizza.

So, what are some acceptable and natural sources of sugar? You can indulge in fruits like apples, avocado, bananas, dates, grapes, grapefruit, lemons, limes, oranges, and pears. Vegetables are great such as artichokes, asparagus, beets, bell peppers, cabbages, carrots, cauliflower, celery, brussel sprouts, corn, cucumber, eggplant, lettuce, kale, mushrooms, onions, and spinach. Don’t be fearful of starches like beans, whole grain bread, oatmeal, peas, quinoa, sweet potatoes, pumpkin, squash, and turnips. For snack time, reach for rice cakes, plain yogurt or nuts.

How Much Exercise Do We Really Need?

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We’re continuously encouraged to exercise, but how much exercise is enough exercise? Turns out, exercise doesn’t mean you have to be an exhausted, sweaty pile of limp limbs after your workout. It all really just depends on your reason for exercising. For many people, exercise is the stepping stone to losing weight. For others, it’s to maintain health or rehabilitate from injury.

As with any major commitment, you need to be realistic about your goals as well as your needs. You will also need to be specific about activities, your schedule, and the intensity of your workouts. For beginners, you will want to set a foundation on which to build your routine. Everybody has their own pace, so commit to finding your comfort zone and begin there. Slowly build intensity and variety to increase the effectiveness of your workout and so you won’t get stuck in a rut.

If you don’t know where to start, don’t be afraid to book a session or two with a personal trainer at your local gym. Also, if you have certain needs, weaknesses, or injuries, like high blood pressure or an injury, you should speak to your doctor to make sure your choice of workout will not make things worse for you.

Losing weight and preventing weight gain

Perhaps the most popular reason why people get into exercising in the first place is to shed a few kilos or make sure they stay fit. To get you started, 200 to 300 minutes a week of moderate exercise can help you lose weight. You can mix it up with activities like running, boxing and yoga. If you’ve hit your goal and want to stay there, 150 to 250 minutes of weekly exercise or 20 to 35 minutes of daily exercise can help you maintain your weight.

Improve heart health

One research has shown that people looking to decrease their blood pressure benefitted from 61 to 90 minutes of exercise a week. Another study proved that at least 30 minutes of moderate exercise five times per week aided heart patients.

Lower risk of type 2 diabetes

Interval training has been found to help lower the risk of type 2 diabetes. Interval training involves a series of workouts of varying degrees of activities and intensity with rest periods. According to one research, the insulin sensitivity of participants improved after completing a 10-minute interval training cycling workout for 12 weeks. Improved insulin sensitivity is important in lowering the chances of developing type 2 diabetes.

Lower risk of cancer

Some cancers can be prevented with regular exercise, such as breast, colon, and endometrial cancers. Experts recommend 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week.

Increase longevity

One study suggests that 150 minutes of moderate exercise each week gives you a 31 percent lower risk of dying prematurely. Another study compares people who exercise three times a week for a total of 450 minutes to those who don’t exercise at all. The exercisers showed to have a 39 percent chance of living longer than their less active counterparts.

Improve mental well-being

Regular physical activity has feel-good benefits, too. Walking briskly for 35 minutes a day for five days a week or 60 minutes for three days a week can improve mild to moderate depression, according to one study. Stress levels are reduced while physical health and vitality are improved. The brain can feel the benefits of your workout as well. One research has shown that 120 minutes of moderate aerobic exercise a week increases the size of the hippocampus, which is the part of our brain responsible for memory and learning.

How To Fight Overeating

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Why do we have a tendency to overeat? We know it can lead to weight gain, poor digestion, risk of chronic diseases like diabetes and heart disease, and other issues, yet we’re often compelled to eat more than necessary. Self-control is also more than just deciding to “stop.” If we understand what factors lead to overeating, we can find effective ways to combat them.

Among the many factors that contribute to overeating are stress, lack of sleep, seeking comfort in food, excessive snacking and eating too fast. Stress increases our cortisol levels, which promotes hunger and overeating. Furthermore, some people simply find comfort in indulging in foods, particularly salty and sugary snacks.

Not enough sleep throws our hormones off balance as well and can have us feeling hungrier than normal when we wake up. If you’re having a hard time sleeping at night, absolutely avoid these foods before going to bed: chocolate, alcohol, fatty foods, dried fruit, spicy foods, peppermint, pizza, sugary cereals, caffeine, burgers, chips, and green tea.

If you’re on the road to weight loss, you’re probably skipping meals or banning yourself from certain foods. Even if you’re too busy to eat a meal, that’s no reason to essentially starve yourself. This could lead to an eating disorder and result in a depletion of nutrients, and then you’ll have bigger things to worry about than losing weight.

If you’re prone to eating fast because you’re in a rush, try to slow down. When we consume food, it takes a while for our brain to receive a signal from the stomach that we’re had enough. Before that signal is activated, we’re inclined to eat more and more until we’re uncomfortably stuffed. Dieticians recommend stretching your mealtime up to 20 minutes.

Another favourite practice of people on diets is avoiding your favorite foods and surviving on plain salads, and that’s also not the way to go. Dieticians recommend having a small portion of what you’re craving. Don’t be afraid to eat your favourite food; just don’t overdo it.

If you’re a workout junkie, be wary. After long, brutal sessions at the gym, you probably notice it’s more difficult to control your appetite. Don’t push yourself too hard or your body might trigger an insatiable hunger. Make sure to stay hydrated as well. The brain can confuse thirst for hunger. So, before reaching for a snack, try a glass of water instead.

Having a hard time gauging your hunger? Try using the hunger scale. As you become more mindful, it’s easier to recognize what’s nourishing versus what’s overindulging. Before you eat, consider which state you’re in.

Starving – Your stomach feels uncomfortably empty and you feel light-headed. This is because of low blood sugar levels. You’re more likely to binge when in this state.
Hungry – You’re already eagerly thinking if your next meal. If you don’t eat within the hour, you could slip into starving.
Moderately Hungry – Your stomach has just started growling. This is the perfect time to eat.
Satisfied – You’re feeling relaxed and neither full or hungry.
Full – Your belly feels bloated and your food doesn’t taste as good as it did a few moments ago. You may be eating out of momentum more than hunger.
Stuffed – You’re feeling uncomfortable as your stomach acids are rising into your esophagus and result in some mild heartburn.

Caffeine Alternatives to Perk You Up

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A hot cup of coffee can sometimes be the best reason to wake up in the morning. However, for some people, highly caffeinated beverages are not an option, particularly those derived from coffee beans. Physiologically, caffeine’s short-term effects are stimulating the brain and spinal cord. While many get their needed rush from coffee, others experience dizziness, anxiety and acid reflux. Bean-derived caffeine has also been found to be addictive and withdrawal symptoms include headaches and fatigue.

You also need to be aware of synthetically produced caffeine, which can be found in energy drinks and powders. Synthetic caffeine works faster, but also has a quicker crash. Being synthetically produced, it lacks the plant-based vitamins and nutrients found in caffeine found in cocoa and coffee plants. These energy products may also use other, cheaper substances, like sugar, to mimic the effects of caffeine.

It’s true that consuming caffeine has many benefits, such as increased metabolic rate, improved physical coordination, and even reducing the risk of diabetes and cardiovascular disease. Although, caffeine has its risks, like sleep deprivation, which could lead to cardiovascular and brain function issues. Other problems include vasoconstriction, heart palpitations, gastric distress and urinary problems. Coffee beverages causes the stomach to produce hydrochloric acid to aid in the digestion of the coffee. On an empty stomach, this acid can cause problems from discomfort to ulcer.

If you’re ready to move on from caffeine–natural or otherwise–there are plenty of options that you can try out to get your energy fix.

Green tea

In the morning, brew a cup of green tea instead of your usual cup of coffee. Green tea has slightly less caffeine and has powerful antioxidants and potent disease fighters.

Nutty smoothies

Nuts are high in protein and fiber and can help elevate blood sugar levels. Give yourself energy in the morning or mid-afternoon with a smoothie of cashew milk, protein powder and nut butter.

Ginseng

Derived from the ginseng root, this can increase blood flow, reduce stress and has a stimulating effect. You can take ginseng as a tea. Set off the bitterness with a bit of honey.

Gingko Biloba

This herbal extract boosts blood flow to the brain and extremities and is used to treat asthma and other circulatory diseases. You will find this can come as a capsule, tincture or tea.

Wheatgrass juice

Wheatgrass is easily digestible, making it an energising drink. It also comes with plenty of essential vitamins, minerals and nutrients.

Lemon water and a B12

A glass of water infused with lemon with a B12 is a simple but effective way to get your body going for the day ahead. Infused water makes it a great antioxidant. Meanwhile, B12 provides mental clarity, energy enhancement and melatonin production (for healthier sleep cycles).

Apples

Fructose from a fresh apple will get your body to produce energy and the act of chewing opens up neural and muscle pathways.

Sources: https://ubiquinol.org/blog/caffeine-good-bad-alternatives

https://www.fitday.com/fitness-articles/nutrition/healthy-eating/5-caffeine-substitution-ideas.html

https://www.shape.com/healthy-eating/healthy-drinks/15-creative-alternatives-coffee

Why So Many Diets?

Isiah Nutrition, Weight Loss May 21, 2018May 21, 2018personal trainer, personal training kenmore, weight loss kenmore

You’ve just decided you want to go on a diet and you tell yourself you’ll stick to it this time. But a after few minutes of browsing online, you’ve become overwhelmed by all of the different diets you’re supposed to (or think you’re supposed to) go on. The first question to ask is why are you going on a diet? What do you need to take out as well as add to your daily food intake and how will these changes affect your body? Most people’s answer would be their goal is to lose weight. The next question is, which diet is best for you?

If you want to be one of those who have found genuine results through a new diet, there are a few things you must know as to why diets “work.” First of all, diets have clear rules. This requires a change in both your caloric and nutritional intake. You will also have to make some changes beyond your body, like cleaning out foods going against your dietary guides. Lastly, you will also need to modify your behaviour. The latter has been found to be highly important. A heightened self-awareness allows you to make more informed and effective choices, whether it’s taking the time to read ingredients and nutritional facts when grocery shopping or passing on a sugary midnight snack.

What about failed diets? Why do so many people falter? The reasons why people fail on diets include that they’re unrealistic, unscientific or too drastic. The person may also not be complementing the new diet with other lifestyle changes like more sleep and regular exercise. Some people also lack a support system of friends or family who can keep them in check and are aware of their new dietary needs.

Not every diet will work for everyone. Sure, there are plenty that have devout followers, but it’s important to know which ones are backed by research. Diets are usually seen as a “quick fix” targeting weight loss, but the reality is that an actual dietary change takes knowledge, time and commitment. There is also the misconception that going on a diet means cutting down calories (essentially starving yourself) or going on a “cleanse.” Either way, it’s best to consult with a medical professional or a dietician if you are serious about going on some form of diet, whether it’s low carb, high-carb, vegetarian, vegan, pescetarian, dairy-free, gluten-free, paleo, and so on.

Health enthusiasts and scientists agree there is no one specific diet you should adhere to. There is no “best” or “most effective” diet for everybody. You can read a compelling argument for the ketogenic diet now, but then read an equally stirring article on veganism the next. Research shows the habits of people who successfully lose weight are those who restrict their calorie intake, stay away from high-fat foods, watch their portion sizes, and exercise regularly at varying degrees of intensity. These people also tend to eat breakfast and add diversity to their meals.

Overall, losing weight and maintaining your ideal weight can seem intimidating, mainly due to the impossible standards society has up to measure one’s success. It is recommended that quick diets are a no go, but rather committing instead to long-term lifestyle changes.