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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 January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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