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Trying to Eat Less Sugar? Tips to Help You Reduce Your Sugar Intake

Sugar hides in hundreds of everyday foods.

The World Health Organization announced Wednesday that it now recommends that no more than 5% of your daily calories come from sugar (about 100 calories for the average person).

An uncontrollable sweet tooth does more than just make you fat. Recent studies show that excess sugar intake raises risk of death from heart diseaseby 20% or more, regardless of other health problems. It’s also been shown to mess up metabolism, impair brain function, and raise the risk of diabetes and maybe even cancer.

Trying to eat less sugar is difficult – and not just because we like it so much.  Sure, it’s hard to give up something that tastes so good… but what really makes eating less sugar so tough is the fact that it’s nearly impossible to avoid it.

There is so much sugar added to so many foods that the average American adult eats about 22 teaspoons of sugar – that’s 350 calories’ worth – every single day.  To put another way, that means we’re each eating about 3 pounds of sugar a week, or 150 pounds a year, or nearly 18% of our total calories from sugar alone.  Where is all this sugar coming from?

What are Added Sugars?

Some sugars naturally occur in foods – like lactose (natural milk sugar) or the natural fructose that adds sweetness to fruits.  Those aren’t added sugars – they’re just a component of these foods in their natural state.

But added sugars are just what they sound like – they’re sugars that are added to foods during processing, or during preparation, or at the table.

When spread jam on your toast, or sprinkle sugar in your coffee, or when a recipe calls for a sugary ingredient, you’re adding sugar to your food, of course. But it’s the processed foods we eat that dump lots of added sugar into our bodies.   As foods are processed – becoming further and further removed from their natural state – a lot of sugar is often added along the way.  A small fresh apple has some natural sugar in it – maybe 15 grams or so – but process it into sweetened applesauce and you’ve now got another 15 grams of added sugar per serving.  Natural whole wheat has virtually no sugar in it -  but process it into sugary cereal flakes and you could be eating a few tablespoons of added sugar in every bowlful.

Sugar In Foods – The Sugar You See

Some added sugars are pretty obvious – like the jams and jellies, table sugar, honey or syrup we put on our foods.  Then there’s the 53 gallons of sugary soft drinks that the average American consumes every year – which accounts for about a third of our total added sugar intake.   We also get plenty of sugar from treats like cakes and cookies, candies and frozen desserts.  These are the sugars we can see – but nearly a quarter of the sugar we eat is hidden away in processed foods.

Sugar In Foods – The Sugar You Don’t See

Unless you are a fanatic about reading ingredients labels, there’s a good chance that you’re eating sugar you didn’t even know about – and in places where you wouldn’t expect to find it.  I’ll bet you didn’t think a serving of pasta sauce could harbor nearly 5 teaspoons of sugar, or that 80% of the calories in ketchup come from sugar.  Once you start looking at ingredients lists, you’ll find sugar in everything from soups to salad dressings.

 5 Tips for Cutting Your Sugar Intake

• Read Nutrition Labels.  This is really the first step in reducing your sugar intake for a couple of reasons.  First, sugar comes in many forms, so you’ll want to read your ingredients list carefully for words other than just “sugar” – sucrose, glucose, dextrose, latose, maltose, brown rice syrup, fruit juice concentrate, maltodextrin, corn syrup, molasses are just some of the many, many forms of sugar added to foods.  On the flip side, be aware that those sugars that naturally occur in foods – the lactose in milk and the fructose in fruit, for example – will show up on the nutrition facts panel as “sugar” even though no sugar is added.  The nutrition facts panel on a package of frozen, unsweetened strawberries might list 10 grams of sugar per serving, but that’s just the natural fructose in the fruit.  Check the ingredients list to be sure – which, in this case, should just say, “strawberries”.

Look for words including brown sugar, corn syrup, maltose, fructose, dextrose, molasses, agave, brown rice syrup, cane sugar, cane syrup, and evaporated cane juice. By law, ingredients must be included in descending order by weight, so the higher up on the list you see one of these additives, the more sugar per bite. And you may find multiple types. These 12 products don’t seem overly sweet, but they typically contain some form of added sugar in the ingredients: ketchup, salad dressing, soup, crackers, flavored yogurt, spaghetti sauce, bread, frozen dinners, granola, protein bars and shakes, and sushi.

• Nix sweetened beverages Nearly 40% of the added sugar in Americans’ diets comes from sugary beverages like soda, sweet tea, lemonade, and fruit punch. Just one 12-ounce can of regular soda contains about 140 calories, all from added sugar. The American Heart Association recommends limiting added sugars to less than 100 calories daily for women and 150 for men, which means that a single soda meets or exceeds the limit. Kick the habit, and replace sweet drinks with good, old-fashioned H2O spruced up with healthy, flavorful add-ins like lemon, lime, fresh mint, cucumber, or a little mashed fruit.
• Sweeten foods yourself.  Many foods that come pre-sweetened – like cereals, yogurt, salad dressings or ‘alternative’ milks (like rice, hemp or soy) have surprising amounts of sugar.  Some varieties of instant oatmeal have more than a tablespoon of added sugar (in a very tiny packet – and who eats just one?), some single-serve yogurts pack 30 grams (7 ½ teaspoons) of sugar, and vanilla-flavored rice, hemp or soy milks can have more than 3 teaspoons of added sugar in an 8-ounce (240mL) cup.  Even if you add your own sugar to these foods, you can certainly get by with less.  To cut sugar even further, try sweetening cereal with a sliced banana or a handful of berries. And here’s another trick – try dropping a whole date or a few raisins and a few drops of vanilla extract into your carton of unsweetened ‘milk alternative’.  It adds lots of flavor with just a trace of sugar.
• Enjoy naturally sweet flavors.  Your taste buds may be so over-saturated with sugar that you’ve lost your appreciation for foods that are naturally (but not overly) sweet.  Fruits are an obvious substitute for sugary desserts, but sweet spices – like cinnamon, nutmeg or clove – add sweet notes to fruits, cereals or yogurt in place of sugar. 
• Cut back on liquid sugar.  It’s an obvious suggestion, I know.  But when you consider that half the US population consumes a sugary drink on any given day, or that 25% of American adults take in 200 calories a day from sugary beverages, it’s a suggestion worth repeating. Curb your intake of soft drinks, sweetened coffee and tea drinks, and fruity drinks like lemonade.  Instead, try flavorful teas, or add some citrus peel or a slice of fruit to your water for a calorie-free beverage.   
• Picture how much sugar you’re eating.  Sometimes it helps if you visualize how much sugar you’re actually eating, so here’s a tip for you.  Every four grams of sugar that’s listed on the nutrition facts panel is equal to a teaspoon of sugar – or about one sugar cube.  A soda label that lists 36 grams of sugar in a serving may not sound that bad … but when you picture the nine sugar cubes it contains, you just might think twice about drinking it.
• Health.com: 24 Food Swaps That Slash Calories
  Buy plain foods and sweeten them yourself
  It’s becoming easier to find plain versions of many foods these days. I’m not talking about products made with calorie free-sweeteners (which I don’t recommend), but truly unsweetened goods, including Greek yogurt, oatmeal, and almond milk. Switching from sweetened vanilla almond milk, which contains evaporated cane juice, to unsweetened vanilla, which lists no added sweeteners, saves the equivalent of about three teaspoons of sugar per cup. If you need a little sweetness, add it yourself to control the amount and type you use. For example, some of my clients prefer swirling a teaspoon of organic honey or maple syrup into yogurt or oatmeal at breakfast, both of which provide some nutrients and antioxidants, rather than buying pre-sweetened versions made with more refined sweeteners.
  Trade sweetened foods for naturally sweet fruit
  One of my favorite tricks to share with my clients is how to replace foods laden with added sugar for fruit, which is naturally sweet and just as satisfying. For example, in place of strawberry jam on PB&Js, use warmed up frozen strawberries. Just one level tablespoon of jam packs 50 calories and is typically made with three sweeteners: high fructose corn syrup, corn syrup, and sugar. A half cup of frozen strawberries (about eight times the volume), warmed up on the stovetop and seasoned with a little cinnamon or ginger, contains less than 25 calories with no added sugar, and has bonus vitamins, fiber, and antioxidants. Fruit—whether it’s fresh, baked, grilled, or pureed—makes a great replacement for sugar in lots of dishes, from cookies to coleslaw.
  Health.com: 18 Best Snacks for Weight Loss
  Limit sugary treats to once or twice a week 
  It’s not realistic for most people to go through life never having a sweet splurge. But setting some limits on how often you indulge in sugar-rich foods is certainly reasonable. Pick a day or two a week, maybe Wednesdays and Saturdays, to enjoy can’t-live-without goodies like candy, baked goods, or ice cream. Just knowing that you have a pre-planned treat to look forward to can help you avoid giving into temptation more often, and can result in seriously slashing your overall sugar intake.

Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.

TIME.COM

EXERCISE AT HOME

I believe that every second counts when it comes to improving your fitness level. Admittedly, walking an extra five minutes a day is not going to get you through a marathon. The real aim with getting people active is to build confidence and gently ease your body into movement. This comes with the hope that a little bit of extra activity will eventually lead to more. The feeling of accomplishment and joy that comes from making it to the top of a flight of stairs without being breathless may not seem like a big milestone to you if you’re an avid exerciser. For someone who’s typically inactive, it’s a huge accomplishment and a wonderful step toward attaining an improved sense of wellness.
For today, lets keep it simple and work using number of repetitions as your guide. I’ve learned through experience that great results can be obtained when you get into the habit of doing things right from the start. I love to teach basic movement patterns and have people get confident achieving a set number of repetitions in their own time with no focus on the clock. This beginner’s workout will include doing the 5 most basic exercises in repetitions.
When you practice executing good form for each rep, you’re getting the maximum benefits from that exercise, and you’ll be working your joints and muscles in the way they were designed to move. It can feel a little bit slow and sometimes even boring to do things right, but the important things in life tend to be the least interesting! I assure you that once you get comfortable with the basics, you can race against the clock and add in more dynamic movement patterns. The 5 beginner’s workout moves I’m going to talk you through can be progressed into advanced moves.

Not just for beginners

If you’re reading this and are past the basic stage with your personal fitness, let me tell you that even the pros go back and focus on the basics to rebuild their foundation every few months. Consider taking a day to slow things down, focus on your breathing and body posture.

3 sets of classic moves

The aim of a foundation workout is to perfect your form. Take your time, listen to your body and try to perform all sets. Just know that if your form starts to suffer, then stop and rest before continuing. Foundation workouts are about movement confidence, and strengthening essential muscles and tendons. I see this phase as one that sets you up for future workouts.
Perform between 12-16 repetitions of each move. Rest for 60 seconds in between each set (a set is once you have completed 12-16 repetitions of the 5 moves). Aim to do 3 sets.
Squats: This is the basic movement that works your glutes (one of the largest muscles in the body), legs and stabilizers in your back and feet.


Modified Push up: This is called a total body exercise because it literally works all of your major muscle groups. It’s especially great for core strength, and the chest and back.
Lunges: Lunges are simply a step forward and a step back. A lunge can be done in many ways and is great for learning balance, developing leg strength and working your hip flexors that are an important muscle of the core.



Crunches: Performing crunches is great a great way to work the abdominal muscles.
Hamstring bridge: This exercise works your core muscles and your hamstrings, it is great for working on your balance and pelvic floor muscles.
Work slowly on each move focusing on your breathing and counting your reps. You don’t want to work to failure with a foundation workout, so aim to complete a minimum of 12 reps. If you can’t complete 12 in good form, make a note of how many you can do and start working towards getting to 12 reps. This may take you a week or 2-3 weeks if you haven’t worked out in while.
Repeating this workout 2-3 times a week in addition to your daily activities will help you slowly progress your muscular strength and control. Next week I will show you how you can advance the basics and use timing to progress these exercises into a calorie torching routine. Remember to have fun with this beginner’s workout.
Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

NUTRITION FOR PREGNANT WOMEN & BREASTFEEDING WOMEN

Hi everyone!

Here are some of the products I highly reccomend to have an Optimum time during your pregnancy and provide your baby with the BEST NUTRITION possible, aside from all the veggies, Protein and Water you consume daily!

When consuming the products, I will make sure you dont have any other issues, and if you do, we can always refer back to the Doctor's and look at your Lab values in order to provide you with the Best Coaching Service. Remember the FREE Health Evaluation is for your benefit of knowing what YOU need, what can I do for you and what I reccomend for you and your baby!
If you are breastfeeding, you can still use the same products. I used them until my 15 month old baby stopped breastfeeding. I was able to provide her with Great Nutrition and I had energy for my two Toddlers ;)


Here is the list:

• 
  
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• Formula 1 shakes with added Personalized Protein Powder as an added supplement not a replacement, one in the morning and one before bed as I always got up starving in the middle of the night since pregnant. I found that by taking my shake in the morning as soon as I got up took away any sickly feeling I had and then I was able to eat ‘Regular Food ‘ an hr later.
• Fiber supplements to help with digestion when put on iron tablets by the doctor, the fiber helped stay regular.
  

  • Supports growth of friendly intestinal bacteria*
  • Promotes regularity and healthy bowel movement*
  • 5g of balanced soluble and insoluble fiber
  • Add to Formula 1 for a thicker,smoother shake
• Multi Vitamins for 100% Vitamin intake, which also helped skin, hair & nails get stronger.
• Herbalifeline for the baby’s brain development, heart and also is great for leg cramps.Omega-3 fatty acids may reduce the risk of heart disease and support joint health.
• Formula1 Meal bars in my bag for when I was out and about.
• The Herbal Aloe Mango juice as I found it hard to drink a lot of water but since adding aloe mango I could drink a bath of water.
  

  • Soothes the stomach
  • Supports healthy digestion
  • Relieves occasional indigestion
  • Supports nutrient absorption and intestinal health
• When in need of Energy, use the NRG Tea
  
  • Provides a gentle boost
  • Reduces fatigue
  • Instant tea mix with 0 calories.

TESTIMONIALS
"Herbalife Nutrition products are the best products on the planet. They are packed with vitamins and minerals and are fantastic in pregnancy. My best friend was 5 months pregnant when she started using the products for excellent nutrition. And she found that none of her symptoms from her previous pregnancy occurred on this one. She had amazing energy throughout the rest of her pregnancy and the birth was much better and she was much stronger to deliver. Herbalife Nutrition is safe for adults, children and babies in the womb. In fact its a great way of ensuring that you are getting all the vital nutrients you require to grow a baby. Food just isn't what it used to be. I wish i had been taking the products when pregnant on my three children. I intend to keep taking my products for the rest of my life and hopefully when i conceive again I'll continue taking them."http://www.steadyhealth.com/herbalife_products_and_pregnancy_t193147.html


***Herbalife produces many different products for various needs, though many people use the protein shakes for weight management or fitness goals. The most important thing to remember during your pregnancy is that dieting is not recommended. Extra calories are needed each day for your body and your developing baby. Restricting these calories could cause problems for you and your baby’s growth due to malnutrition. Diet products, such as Herbalife weight management supplements and protein shakes, are not prohibited during pregnancy unless you’re using them to diet, or relying on them every day for your nutritional needs. Please consult your physician before adding supplements to your pregnancy diet.

OTHER PRODUCTS:

The Protein bars and Roasted Soy Beans are a brill snack I kept about 3 of each my bag at a time and nibble on them when I was hungry.

Hydrate from the herbalife 24 range which I love as it ensures my body was always hydrated, and dehydration can be very dangerous when pregnant.

I also use all of the Herbal Aloe Vera personal care range as its all natural, sulphate and paraben free and iv been using the Herbalife body scrub & contouring crème and I have no strechmarks, which I still cant believe as my bump was huge. I was 160 pounds with my first baby, then was 145 until my second pregnancy when I started the Nutrition. Now I am 110 lbs and working on my flat stomach ;)

Diana C. Ariza, LPN

Herbalife Independent Distributor

BalancedLifeIsPossible@Gmail.com

www.GoHerbalife.com/diana-ariza

www.Balancedlifeispossible.blogspot.com

407-451-9550

COACH_DIANA24

DIANACARIZA

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