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12 Easy Ways To Consume Less Sugar

12 Easy Ways To Consume Less Sugar

Americans consume over 22 teaspoons of added sugar every day, which is three times the amount recommended by the American Heart Association. Because of the increasing health risk, the World Health Organization recently released new guidelines saying only 5% of a person’s total daily calories should come from sugar. This means the average American needs to decrease their daily sugar intake by two thirds. This can be easier said than done sometimes.

Consuming too much sugar can have major health risks. Recent studies show that excess sugar intake raises the risk of death from heart disease by 20% or more. It’s also been shown to have effects on obesity, metabolism, brain function, diabetes and possibly even cancer.

Here are 12 easy ways to consume less sugar and have a positive impact on your overall health.

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1. Don’t trust your will power

One of the best ways to ensure you won’t consume too much sugar is to make sure it’s not there when your craving strikes. Don’t buy any candy, cakes, brownie mixes, chocolate chips or ice cream at the store. Don’t purchase cookies for the local school fundraiser. Avoid the company break room. Sugar proof your house, car and desk as much as possible.

2. Brush your teeth immediately after a meal

Many times we crave something sweet after a meal simply because we want a different taste on our palette. When you brush, the body senses the change and will often times eliminate the craving for something sweet. Brushing also allows you to take ten minutes after a meal to let your food settle and sense your stomach’s fullness. If you aren’t somewhere you can brush, chew on a piece of sugarfree gum instead.

3. Use only oil and vinegar on your salads

Many bottled salad dressings are hidden treasure troves of sugar. Nutritionist Keri Glassman warns that “light” and “low fat” salad dressings often times have even more sugar than their full fat counterparts. She recommends choosing an oil and vinegar based dressing. Trying making one at home with olive oil, balsamic vinegar, dijon mustard, salt and pepper.

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4. Ditch the juice

Yes, your freshly squeezed orange juice contains Vitamin C, folate and antioxidants. It also can contain 21 grams of sugar in one cup. You are always better off choosing the whole fruit versus the fruit juice. Your body will process the natural sugar more slowly due to the fiber content, and you will feel full quicker and longer.

5. Avoid “low-fat” packaged and processed foods

When food manufacturers remove fat, they also remove flavor. To make food more palatable, sugar is often added. These seemingly “healthy” foods can be sugar bombs. For example, a Starbucks “skinny” blueberry muffin contains 34.7 grams of sugar, which is 6.6 grams MORE sugar than their classic blueberry muffin. Instead of “low fat”, fill your diet with fresh fruits and veggies, whole grains and healthy fats such as avocado and almonds.

6. Read the ingredient label

Did you know Yoplait Original Yogurt has more sugar than a serving of Ben and Jerry’s Vanilla Ice Cream? According to the USDA, there are more than 29 different names for added sugars on food labels. Start reading ingredient labels, especially on any bottled, canned or packaged food you purchase. If you see dextrose, furctose, lactose, maltose, molasses, nectar, corn syrup, cane juice or glucose, you can be sure that added sugars have been snuck into the food.

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7. Buy more grapes

Grapes are like little explosions of natural sugar in your mouth. They are also full of water, fiber and antioxidants. Keep red seedless grapes washed and ready to eat in your refrigerator. When a sugar craving strikes, avoid the graham crackers and grab a handful of grapes instead.

8. Go for a walk

Many of us reach for sugar for the quick high it produces. When we are down, sugar can seem to elevate our mood in the short term. Luckily, exercise has the same effect without the health risks. By releasing endorphins, you will feel happier. You will also feel more confident as you continue to exercise and become stronger. Don’t be surprised if you have no desire for those cookies after your hike, walk or swim.

9. Avoid fancy alcoholic drinks and stick to beer and wine

A typical margarita on the rocks contains 31 grams of sugar, well over the recommended daily value. A 5 oz glass of chardonnay only contains 1.4 grams. If you are drinking, stick to wine, beer or vodka with water to limit your sugar intake.

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10. Order the flourless chocolate cake

If you are going to give in and have some sugar, make it something good. If you find yourself out at a nice restaurant that specializes in dessert, by all means order the chocolate cake and split it with your date for the night. If you follow an impulse at the store and purchase cookies full of preservatives and fillers, they won’t taste good or satisfy your craving. You are then more likely to want something else the next day. When you go for sugar, chose real, high quality ingredients so you are truly satisfied.

11. Call your best friend

When we are under stress, our body produces hormones such as cortisol as part of our fight-or-flight response. These hormones not only directly affect our blood sugar levels, but they also can lead to late night ice cream binging. Find ways to decrease stress levels and get your mind off any negative thoughts. Call a friend, watch a funny movie or meditate, and you may find you crave less sugar.

12. Get some zzzz’s

A study in the American Journal of Clinical Nutrition found that when people were deprived of sleep, their late-night snacking increased. Not only that, but they were more likely to choose high-carbohydrate snacks, which cause a spike in blood sugar. Get more sleep to help decrease cravings and binging.

Apply these simple actions to your life and you will be improving both your short-term and long-term health.

Featured photo credit: Viktor Hanacek via picjumbo.com

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Last Updated on July 5, 2019

5 Reasons Why You Should Always Be Yourself

5 Reasons Why You Should Always Be Yourself

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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Why should you always be yourself?

Because you will:

  1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
  2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
  3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
  4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
  5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

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Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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