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Harmful Effects Of Fruit Juice Many People Don’t Realize

Harmful Effects Of Fruit Juice Many People Don’t Realize

You may think that fruit juice is a healthy alternative to other drinks? Wrong, I am afraid! You probably think the “fruit” label is going to provide you with at least some of the vitamins, minerals and antioxidants that real fruit contains. Again, this is false but it is widely believed. We know that the average American drinks about 30 litres of fruit juice every year. You probably suspected that fruit juice is a poor substitute and you were right. Here are 5 harmful effects of fruit juice you were probably not aware of.

1. Fruit juice may have some nasty chemicals in it

It has to be stored and the only way to do that is to use enormous tanks which strip the oxygen out. Because it does not taste anything like the real thing, they developed flavor packs which were perfected in the 1960s, to add the taste and flavors back in.

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The problem is that these flavor packs are never listed on the ingredient labels because they supposedly just contain orange essence or oil. The reality is dangerously different. They contain high amounts of a chemical called ethyl butyrate which mimics the fragrance of freshly squeezed orange juice. Nothing natural about these chemicals, so eat an orange or an apple instead!

2. Fruit juice has a very limited number of nutrients

Nothing like freshly-squeezed orange juice! Pure, healthy juice full of vitamin C and lots of other goodies. Wrong again! Sweet juices, even freshly squeezed ones, are mostly fructose and have the same unhealthy effects on your body as a soft drink. (However, the fruit juice does at least contain a small amount of the nutrients such as Vitamin C, B1, folic acid, and potassium that you get in the whole fruit). It does not have the fiber content so that is why it is always better to go for the real thing.

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3. Fruit juice has loads of sugar

You know the problem with fruit juice? Look at these shocking statistics. A 12 oz can of Coca Cola contains 140 calories and 40 grams of sugar. No surprises there. But look at the same quantity of apple juice. It has even more calories (165) and 39 grams of sugar! Not great when you are watching your weight.

“Fruit juice is absorbed very fast, so by the time it gets to your stomach your body doesn’t know whether it’s Coca-Cola or orange juice, frankly. I have to say it is a relatively easy thing to give up. Swap it and have a piece of real fruit.” – Susan Jebb, head of the diet and obesity research group at the Medical Research Council’s Human Nutrition Research unit at Cambridge University.

4. Fruit juice may be connected with risk of diabetes

Researchers from the Harvard School of Public Health have been concentrating their studies on how eating apples, pears, grapes and blueberries can actually lower the risk of getting type 2 diabetes. Blueberries get the prize in that people who ate three servings a week had a 26% less chance of getting diabetes.

Bad news for fruit juice! The same researchers found that people who drank fruit juice had an 8% increased risk of getting the disease. They asked participants to drink half a liter of undiluted grape juice daily for a three month period. Lots of antioxidants in the juice but it actually increased their resistance to insulin.

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“Our data further endorse current recommendations on increasing whole fruits, but not fruit juice, as a measure for diabetes prevention.” – Isao Muraki, researcher at the Department of Nutrition at HSPH.

5. Fruit juice may cause gout in women

Guess what may cause gout, a painful form of arthritis, to flare up in women? Fruit juice and soda drinks. The American Medical Association has published a study which incriminates fruit juice because of its high fructose content. Women who took a few servings of fruit juice or sodas a day were twice as much at risk of suffering from gout than those women who had less than one serving a month.

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As we have seen, fruit juice is no longer the safer and healthier alternative to fruit because of the processing and its high sugar content. The best motto to follow is eat fruit but don’t drink it!

Featured photo credit: Juicing/ Rob Bertholf via flickr.com

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Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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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

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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