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7 Myths About Sugar That We Should Stop Believing Now

7 Myths About Sugar That We Should Stop Believing Now

There is a lot of misinformation floating around these days about sugar consumption and how it can affect your health. Here are some common myths that are important to dispel and in order to set the record straight once and for all.

1. Sugar is responsible for hyperactivity

This common myth has been debunked in the scientific community by extensive research. In one study where parents were told to record their child’s behavior after they were given sugar by the researchers, all the children’s behavior was described as “problematic or hyperactive”. In reality, the children were given no sugar. This myth seems to hold true because sugar is often consumed in social settings (parties, events, conferences) where there is a lot of other non-food related stimuli (visual and auditory) and this can have an affect on an individual’s mood.

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2. Sugar is the main cause for developing diabetes

Sugar is not the main culprit for individuals who develop diabetes, but is instead the result of an inactive lifestyle, poor diet and genetics. Gaining unhealthy calories from any food source definitely contributes to this disease, but eating sugar alone will not make you an automatic candidate.

3. Brown sugar has higher nutritional value than its white counterpart

You may have heard the old expression “the whiter the bread the sooner you will be dead,” and have realized the trend of switching over to not only whole grains, but brown rice as well. This rule unfortunately does not apply to sugar, since brown sugar has simply had molasses added to it. Please note that there is a difference between unrefined or raw sugar which can have a brown hue to it and is completely different in nutritional value.

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4. Natural sugar is better for you

There has been a recent appearance of “alternative sugars” on supermarket shelves. Coconut sugar, agave nectar, date sugar are advertised as healthier versions of the refined version. This claim is false, since it will always be metabolized by the body in the same way. These natural sugars have some added minerals, but the amount is minimal. A much larger amount would have to be consumed in order to reap the benefits.

5. Sugar-free labels means a product is healthier for you

If the actual food item in question is sans sugar than it is definitely healthier for your body, but this is not usually the case when sugar-free appears on a food label. This particular label often means that the item is replaced with artificial sweeteners. These can do more harm than good to you. Even natural sweeteners like Stevia can cause issues, so it is better to consume natural sugar in moderation than any amount of artificial sweeteners.

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6. Fruit is bad because it contains too much sugar

Fruit contains a high level of naturally occurring sugar named fructose. Unlike a few cookies or a piece of cake, fruit has other key nutrients like soluble fiber that helps minimize cholesterol and has anti-inflammatory properties, vitamins and antioxidants that help prevent disease. The insoluble fiber in fruit helps monitor the absorption of sugar into the blood stream and helps keep you full longer.

7. No added sugar on a product means you are in the clear

Just because a food item claims to have no added sugar in its ingredients does not always mean there is absolutely none present. Sugar has many different disguises and it is important to identity them in your groceries. It can be under names like dextrose, high-fructose corn syrup, malt syrup, fructose, and fruit juice concentrates. A good rule of thumb is that anything with the ending -“ose” translates to sugar.

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Featured photo credit: Flickr via flickr.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

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Featured photo credit: Joshua Earle via unsplash.com

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