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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 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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