Sugar Facts you Need to KNOW!

Sugar is blamed for everything from diabetes to cavities.  How do you know if you are getting too much? Surveys have found that the average American consumes around 22.2 teaspoons of added sugar every day. According to the new guidelines, we should really be eating a fraction of that amount. The recommended sugar intake for adult women is 5 teaspoons (20 grams) of sugar per day; for adult men, it’s 9 teaspoons (36 grams) daily; and for children, it's 3 teaspoons (12 grams) a day. (why do men always get more?)

Almost a quarter of the calories in the average American’s diet comes from sugar.  Also, sugar can be found on labels by 30 different names!

Not All Sugar Is Bad
Naturally occurring sugars in fruits, vegetables, low-fat dairy and whole grains don't need to be avoided, and they make up part of a healthy diet, says lead author Rachel K. Johnson, PhD, MPH, RD, associate provost and professor of nutrition at the University of Vermont in Burlington. Even the occasional soda isn't a bad thing. "We're not saying that you should eliminate sugar from your diet or that you can't have sugar-sweetened foods," she says. But when you can't stay within the recommended sugar allowances, you need to make up for it with extra exercise. And rather than waste your sugar intake on sodas and other empty calories, she adds, "use it in a way that enhances the flavor and palatability of already nutritional foods like flavored yogurt or flavored milk."

The American Heart Association has compiled a list of a few common processed food items, and their average levels of total and added sugars, based on the U.S. Department of Agriculture's Nutrient Database:

Plain bagel: 5.05 grams of sugar, 4.8 of which are added
Whole-wheat bread (one slice): 5.57 grams of sugar, 5.0 of which are added
Regular sodas: 8.97 grams of sugar, all of it added
Fruit punch: 11.29 grams of sugar, 4.4 of which are added

Bowl of corn flakes: 6.11 grams of sugar, all of it added

Fruit-flavored yogurt: 19 grams of sugar, 11.4 of which are added

Italian salad dressing: 8.85 grams of sugar, 6.9 of which are added

Fruit cocktail canned in light syrup: 13.93 grams of sugar, 6.4 of which are added

Smooth peanut butter: 9.22 grams of sugar, 3.1 of which are added

Granola bars: 21.8 grams of sugar, 20.4 of which are added

Low-sodium spaghetti sauce: 11.57 grams of sugar, 6.5 of which are added.

Watch your own "added" sugars. While it's important to avoid added sugars in processed foods, you should also limit the amount of sugar you add at the table, whether it's table sugar (4.7 grams of sugar per teaspoon), maple syrup (2.8 grams/teaspoon), or honey (3.8 grams/teaspoon).

Sugar Promotes Aging in General

Sugar not only binds to proteins in the skin, it attaches to other proteins through a process called glycation. Experts believe that sugar glycation of proteins increases the risk of diseases like heart and blood vessel disease, Alzheimer’s disease, peripheral neuropathy, some eye diseases and cancer. It partially explains why diabetics who have more glycated proteins are at greater risk for these diseases. To protect yourself, cut back on sugar and processed carbs. Replace them with more fruits and vegetables.

Sugar Fuels Cancer Growth

Does cancer have a sweet tooth? A number of studies have linked a high-glycemic diet of processed carbs and other foods that raise blood sugar levels rapidly with a greater risk of some types of cancer including colon cancer, uterine cancer, breast cancer and pancreatic cancer. In addition to the direct effect sugar has on cancer cells, diets high in sugar and processed carbs stimulate more insulin release. Insulin is a growth factor that fuels the growth of cancer cells. If you’re concerned about your risk for cancer, cut back on processed foods and eliminate refined sugar.

Brown Sugar and Raw Sugar Are Still Sugar

Some people think brown sugar and raw forms of sugar are better for them. Brown sugar looks brown because it contains a little more molasses, but don’t use that as an excuse to eat more. The molasses adds a little calcium, magnesium, potassium and iron but not enough to make a difference. It still causes the same insulin surge as white sugar. Get your calcium, potassium, magnesium and iron from other nutritious sources.

Sugar is Addictive

There is evidence in animals and humans that sugar activates reward centers in the brain and boosts levels of “feel good” neurotransmitters like dopamine. That keeps you coming back for another sugar “fix,” especially if you’re stressed. Sugar addictions can be broken. The best way to kick the habit is to gradually replace processed carbs and refined sugar in your diet with whole foods. You’ll be weaning yourself off of sugar and replacing it with healthy, unprocessed foods. It may take several weeks to months to stop craving sweets, but you’ll gradually lose your taste for them. Don’t be surprised if you feel and look better too.

References:

Rodale.com

Women’s Health Magazine. “Curb Your Sweet Tooth”
Natural News. “Ten Studies Showing the Link Between Sugar and Increased Cancer Risk”
Life Extension Magazine. “Prevent Glycation-Induced Skin Aging with Topical Nutrients”
Neurosci Biobehav Rev. 2008; 32(1): 20-39.

Read More

Free Food!

Free Foods are foods that 80 to 95% water and do not impact your blood sugar!  The following foods are free foods so PILE them up on your Plate!

celery
cucumbers
tomatoes
spinach
salad greens
asparagus
broccoli
mushrooms
green beans
red bell pepper
carrots
cantaloupe
oranges

Read More

Move More Every Day!

• Get moving! Research shows that just two 5-minute walks each day will get you started in the right direction if you have not been active in a while.
• Decide on a personal fitness goal and write it down. Start at 10 minutes each day, and progress to 30-45 minutes each day. 
• Choose an activity that fits into your lifestyle. That way, you’re more likely to stick to it. IF you are a person that believes you should only run when being chased – then I would not recommend a running program for you!
• Plan for inefficiency so you can fit more activity into your day. Take your clean laundry upstairs in several batches instead of one. Making one trip for each person’s room will get your heart pumping.
• Wear a reliable pedometer for one week to establish a baseline value for the number of steps you take daily. Then try to add about 250 steps each day. Remember, each step counts toward your goal.
• Use simple checkpoints to measure your success. For example, ask yourself how much less time it took you today than last week to swim a lap or walk around the block.
• Find a friend who can be an accountability partner to join you in your activity and keep you going when you’re tempted to skip a session. People who exercise with a friend or partner are 50% more likely to still be exercising a year from now.
• Add variety to your fitness plan to help yourself stay motivated and make your activity program more fun.
• Set aside a 30-minute block of time each day that you can devote to your activity plan without being interrupted. Make physical fitness a priority in your life.
• People who exercise first thing in the morning are 50% more likely to be doing it 5 years from now!
• Monitor your progress and reassess every six weeks.  Be sure to change up your routine.  Your body adapts to the changes so it is important to change it up to keep making progress.

Reference:  American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss, Copyright © 2005 by the American Heart Association.

Read More

Power of the Peel

What is in the peeling?  Eat the following foods with the skin on!  Wash and buy organic if possible.

Eggplants - the pretty purple skin contains a powerful antioxidant called nasunin, which has heart protecting qualities.

Apples - Antioxidants in apples may reduce digestive tract inflammation.

Cucumbers - Jammed with bone boosting vitamin K!

Potatoes - skin contains Vitamin C and potassium.

Pears - A skin on pear provides potassium, vitamin C and cancer fighting antioxidants!

Read More

Select the Right Proteins

Compare the following Proteins
6 oz porterhouse – 38g protein, 44 g fat, 16g saturated fat

6 oz salmon – 34 g protein, 4 g saturated fat, 18g good fat

1 cup lentils – 34g protein, <1g fat, high in fiber, vitamins, minerals and phytochemicals

Pick protein by the least amount of feet – fish, poultry, then 4 legged animals.

Fish – good food for the heart and the brain
       – protects arteries and blood pressure
       – protects against brain infarcts
       – predictors of stroke and dementia
       – fish provides DHA which has been shown to ward off Alzheimer’s and other forms of dementia

Poultry – protein with a punch 
            -- chicken and turkey have never been directly associated with chronic diseases 
            -- provide an abundance of nutritional goodness 
            -- poultry is largely devoid of saturated fats

Eggs – high quality, low fat protein
         --Prepare them boiled or poached
         --Microwave them too

Wild Game – Deer, antelope, moose, duck, goose, pheasant, turkey, quail and dove are great high quality lean proteins. Wild animals are free of antibiotics and hormones but are plentiful in omega 3 fats. 

Can you get too much protein?  Over the short term – not a problem.  But over a long duration, the acid released in the blood after consuming protein needs calcium to be neutralized or buffered.  If there is not sufficient calcium in the bloodstream, it is taken directly from the bones.  The calcium acid waste is secreted by the kidneys.  A long time high protein diet can predispose to osteoporosis.  The kidneys could also be overtaxed. 

Red meat contains -- a lot of saturated fat
                               – certain chemicals that are pro-inflammatory fatty acid
                               -- a lot of omega-6 fatty acids 
                               -- minimal omega-3 fatty acids

Portion control – Limit what you eat to what fits in your two hands cupped together – with the exception of fruits and veggies.

PLAN OF ACTION-- Select the right proteins

1. ALWAYS CONSUME THE HEALTHY PROTEINS –

·         Fish, shellfish, poultry, beans and legumes, nuts, seeds, whole soy foods, wild game, omega-3 fortified eggs and low-fat / skim dairy

·         Strive for 3 servings of fish / week.  Oily fish is best (salmon, tuna, mackerel, sardines, herring and lake trout).  Avoid shark, marlin, king mackerel, tile fish and swordfish due to toxins 

·         Consume omega-3 eggs as desired

·         For optimal appetite control, be sure to include healthy proteins at each meal

2. STRIVE TO EAT MORE VEGETABLE PROTEIN

·         Vegetable proteins guard and protect your health in ways that animal based proteins cannot

·         Beans and legumes, nuts, seeds, nut and seed butters and whole soy foods are excellent sources of vegetable based proteins

·         Beef, pork, lamb and whole dairy should be avoided and limited

3. LIMIT UNHEALTHY PROTEINS

·         Limit red meat to 2 servings per week.  Choose lean cuts when you do eat these foods

·         Limit or eliminate whole dairy products

Read More

Eat your Fruits & Veggies!

Fruits and veggies are high in nutrients and low in calories.  The offer an assortment of vitamins and minerals and have fiber!

Fruits and veggies contain phytochemicals which are produced in plants to protect them against environmental elements such as the sun and parasites.  They help plants survive and thrive and do the same for us.  The four primary ways they protect the human body are:

1.       Offer inflammation protection

      2.       Provide robust antioxidant power
      3.       Provide immune boosting activity
      4.       Help detoxification systems

Three phytochemicals you need to know about!

1. Lycopene – makes tomatoes red – protects against free radicals and oxidation.  It also protects the prostate the most zealously.  Lycopene is not affected by cooking the tomatoes.
2. Anthocyanins – blueberries – have antioxidant power – fights inflammation. 
3. Sulforaphane – broccoli – anti-cancer compound – antioxidant- boosts detoxifying enzymes systems.  Cauliflower, cabbage, kale, Brussels sprouts and collards.

Foods that provide the most potent antioxidants include red onions, tomatoes, broccoli, brussels sprouts, red bell peppers, garlic, dark leafy greens, apples, red grapes, berries, pomegranates, cherries, oranges plums, black beans, kidney beans, tea and dark chocolate. 

Five Rules to Follow at the Salad Bar

1. Begin with a base of healthy greens – romaine, spinach, mescaline
2. Add as many richly colored fruits and veggies as possible – red onions, carrots, broccoli, tomatoes, bell peppers, olives, berries, cantaloupe and red grapes
3. Always include approximately 3 oz of healthy lean protein for longer lasting appetite control – this is about the size of your palm.  Skinless turkey or chicken, hard boiled eggs or low-fat cottage cheese.  Fish and shrimp are good choices as well. 
4. Top your salad with the dressing known to protect your health and heart – olive oil and vinegar  – do not choose fat free or creamier varieties.
5. Avoid the White Stuff – pasta salads, potato salad, croutons, etc. 

PLAN OF ACTION – Eat your fruits and veggies

VEGETABLES

·         Consume five or more servings a day – the more the better

o   A serving is ½ cup of any vegetable, except dark leafy greens

o   For dark leafy greens, one serving is one cup uncooked

o   Dark leafy greens are the most nutrient dense, disease protective foods

·         Focus on the superstars – cruciferous veggies – cabbage, kale, broccoli, cauliflower, Brussels sprouts and collards, carrots, garlic, onions, leeks, tomatoes, asparagus, sweet potatoes, dark leafy salad greens & red or orange bell peppers.

·         Fresh or frozen – avoid canned except for canned pumpkin or tomatoes

·         Minimize starch, high glycemic vegetables – potatoes, parsnips, corn

·         Snack on fresh veggies

·         Cook veggies by steaming, pan sautéing or roasting.

FRUIT

·         Strive for two or more servings of fruit a day

o   A serving is ½ cup of fresh or frozen, ¼ cup dried.

o   If diabetic, limit to 2 servings and avoid dried fruit

·         Concentrate on the superstars – berries, cherries, plums and whole citrus, cantaloupe, red and purple grapes, peaches, apples, and pears

·         Enjoy fresh or frozen with no added sugar

·         Avoid canned fruits

·         Choose fresh fruit for dessert.

Read More

Finger and Desktop Friendly Snacks and Lunch Side Items

Try some of these for sides to your lunch or to snack on during the day to keep your energy high and blood sugar stable!

• Grapes
• Cheery or Grape Tomatoes
• Broccoli or cauliflower florets
• Small container of hummus to dip veggies in
• Fresh berries - or try frozen - pack in container and by afternoon it will be thawed
• Low-fat yogurt or Greek yogurt
• Nuts
• Low fat cheese sticks
• Boiled eggs
• 100% whole grain crackers (make sure they are trans fat free)

Read More