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Sugar is Slowly Killing You: 4 Clever and Healthy Ways to Replace Sugar

Sugar is Slowly Killing You: 4 Clever and Healthy Ways to Replace Sugar

Sugar is the cocaine of the food world.

How’s that for an opening?

When you look at the detrimental effects that sugar has on our bodies and the terrible impact it has on our health, it’s not hard to look at it as similar to another white, purified extraction.

If there was an absolute number one nutrition tip I could give you, and a lot of others would agree, it would be to remove or drastically reduce refined sugar consumption.

Why is sugar so bad?

When consumed, refined sugar leads to spikes in blood sugar and releases of insulin by the pancreas. Unless there is some physical activity coming up, the sugar needs to be stored somewhere as a backup energy source.

That is essentially what fat is; it is a reserve fuel tank. Insulin is known as the fat producing and storing hormone. The sugar that is consumed ends up being stored as fat and, over time, can lead to obesity.

Consistent sugar intake creates insulin resistance in the body. The pancreas gets used to pumping out so much insulin that it becomes resistant to insulin, and now you’re looking at developing type 2 diabetes.

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Side note: Type 2 diabetes was always known as adult onset diabetes, but with it showing up so much in teens and even pre-teens, it is now classified as type 2 diabetes.

High fructose corn syrup

When people discuss sugar, we usually associate it with white table sugar which is derived from sugar cane and sugar beets. As bad is that is there is another champ as far as sugar and its negative effects on the body: high fructose corn syrup (HFCS).

For those unfamiliar with HFCS, it is exactly what it sounds like, a refined sweet syrup that is extracted from corn. The majority of corn that is reserved for human consumption is turned into HFCS.

HFCS was developed as a cheaper alternative to higher sugar trade tariffs, and it gave products a longer shelf life. It became a top choice for use in products during the low fat craze, as it was able to give products a texture and flavor to food with the absence of fat and allowed for browning characteristics.

This is another reason that soft drinks grew from the smaller eight ounce servings to 20 ounce (and further giant sizes) without any real change in cost to manufacturers.

Fructose in its natural fruit form is more mild on the body, as it is packaged with things like fiber and natural roughage so your body doesn’t get a straight show of sugar. In the form of fructose, and especially HFCS, it is absorbed even faster but straight into the liver where it triggers lipogenesis (the production of fats like triglycerides and cholesterol).

It is one of the major causes of liver damage, and why 70 million Americans suffer from a condition called “fatty liver“.

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Here are four great ways to replace sugar in your diet:

1. Avoid artificial sweeteners

This might seem weird, since drinks with artificial sweeteners have zero calories and zero sugar right? Technically, yes, but artificial sweeteners trick your body into believing that it is about to receive sugar. Since no sugar is consumed it can lead to actual sugar cravings, causing you to constantly be wanting the very thing a zero calorie beverage was helping you avoid.

There is also research from the Washington School of Medicine that shows that sucralose causes a 20% rise in blood glucose. This means it is acting very similar to sugar without containing any sugar whatsoever.

2. Consume dark chocolate

When sugar cravings hit turn to the dark master–the cocoa bean.

Instead of turning to sugary milk chocolate, dark chocolate that is made up of at least 70% cacao solids, ideally 90%, is shown to better help manage and lower blood sugar while helping stave off that sweet tooth. Dark chocolate is loaded with antioxidants and polyphenyls which help in glucose control.

How does dark chocolate do this and is able to be recommended for diabetic patients? Because it is mostly made up of fat and allows it to rank very low on the glycemic index. This fat is the good fat, in the form of medium chain triglycerides which provide tremendous health benefits like helping prevent cardiovascular disease and lowering blood pressure.

A square or two a day will help for that sugar craving while also providing tremendous health benefits

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3. Eating protein with sugars

If you’re going to eat something that has refined sugar, or if you have issues like hypoglycemia, having something with some protein and fat before you consume sugar is going to help slow the release of blood sugar.

When you consume something that is a majority of sugar, even fruit on its own, there will be a spike in blood sugar. Consuming a handful of nuts, like almonds or walnuts, before you have fruit or another food high in sugar will help stave off that blood sugar spike a little better.

4. Stevia

Stevia is showing some real promise as a sugar alternative. If you are unfamiliar with stevia but watched the last season of Breaking Bad, you are very familiar with it already.

Don’t worry, no spoilers.

Stevia is a plant that has been used for thousands of years as a way to sweeten things medicinally. It appears to not have the same negative effects as artificial sweeteners and provides some health benefits such as possibly reducing blood pressure and helping to lower blood sugar levels.

Ideally you want to choose raw stevia leaf powder, which has a brighter green color to it. One option to give you a more natural version of stevia is to find it in liquid form. This is easy to find on Amazon.

Stevia is also available in packets in the form of a white powder. It comes from the extraction of the glycosides in the plant, but some find this to have a bit of an aftertaste. Still, this appears to be a better choice than reaching for a sugar packet or artificial sweetener.

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When in doubt with your food, try to keep it real!

Wrapping it up

It is hard to avoid sugar; it is everywhere. Even in places you wouldn’t expect to find it:

  • ketchup
  • pasta sauce
  • salad dressing
  • cereal bars
  • bread
  • crackers
  • sushi
  • cough medicine
  • soy milk
  • frozen dinners

Turning to foods in the purest form and avoiding processed and packaged “food” will be a big step in avoiding unnecessary sugar intake over the day. Additionally, looking to replace refined sugar with new alternatives like stevia, or reaching for some dark chocolate, will help you in your quest to remove or drastically reduce sugar all together.

Your health will thank you for it.

Featured photo credit: Sugar Lips/Jeanny via flickr.com

More by this author

Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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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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