Tag: Obesity

Is Sugar Bad For You?

Every time you turn around there’s another article or TV special telling you sugar is bad! It’s enough to make you want to throw your chocolate chip cookie right out the window. Before you chuck the cookie or feel guilty for eating it, let’s look at this from a more moderate perspective.

I do agree that too much added sugar in our diets contributes to obesity and may even be toxic. However, I don’t agree with blaming the nation’s obesity and health issues on sugar alone. Processed foods, lack of sleep, stress, a sedentary lifestyle, and over-sized portions are all contributing factors as well.

Let’s face it. Most of us like a sweet treat now and then. And, that’s okay. The concern is that most Americans are getting too much added sugar in their diets. Things like sodas, energy drinks, and even coffee drinks are responsible for the majority of the sugar consumption.

Yes, you can eat your sugar and be healthy too!

1)  Treat it like dessert!  Read your labels. If sugar is in the first three ingredients on a label then consider that food like a dessert. Try substituting fruit for added sugar in cereals and yoghurt. Add a teaspoon of honey or agave nectar if it’s still too tart.

2)  Moderation is key!  For example, the American Heart Association statement recommends that women limit themselves to about 6 teaspoons of sugar a day, or about 100 calories. Men should aim for about 9 teaspoons a day, or 150 calories. Just how much sugar is that? A 12-oz. can of regular soda contains eight teaspoons of sugar, or about 130 calories.

3)  Drink more water!  Try substituting water or plain iced tea for drinks that have added sugar. If you like carbonation then consider investing in a soda machine and make your own sparkling water.

4)  Cook from scratch! Processed food usually has sugar added for flavor and/or for preserving food. When you cook your own meals, you control how much sugar goes into the meal. It is not uncommon for me to use honey or raw sugar in a stir fry recipe. However, it’s a measured amount.

You don’t have to become a gourmet cook. Choose 20 minute recipes from magazines like Health and Cooking Light.

5)  Choose wisely! Start tracking how much sugar you eat daily. Pay attention to the foods you really enjoy and which ones you could live without. Treat your daily sugar intake like a bank account and decide how you want to spend it. Substitute non-sugar choices or a piece of fresh fruit for the foods that are not that special to you. Make it worth it!

6)  Avoid high-fructose corn syrup! There’s a lot of controversy about this one. However, I personally believe that the chemicals in high-fructose corn syrup are suspect, and I tell my clients to avoid it. I believe our bodies will do a much better job of metabolizing food that hasn’t been altered with a bunch of chemicals. There are so many other “natural’ sweets that you can substitute. Why take the risk? If you see this ingredient on the label, put it down!

7)  Use it before and after exercise! A great time to consume sugar is when you will use it most. A piece of fruit before a workout is really good for fueling your workout. Low fat/high sugar is great after a high intensity workout. This would be the time to eat that yoghurt with the honey or evaporated cane juice!

Hopefully this will help you treat sugar with respect rather than be afraid of it. Avoid a lot of added sugar and use natural forms of it in moderation. You don’t have to eliminate it entirely, just know you don’t need a lot of it!

Please let me know if you have any questions or if you have a favorite sweet treat you’d like to share.  I love to hear from you!

Blessings to you and yours!

Jennifer

 

 

Can Convenience Make Us Fat?

America is blessed with so many conveniences! Unfortunately, it has also increased our obesity rate! Fortunately you don’t have to be a casualty.

Your great-great grandmother would laugh!

She’d wipe the sweat off her brow and let out a belly laugh. “A what? A gym?” Especially after coming in from milking the cows, weeding the garden, churning the butter and doing the family laundry by the river.

It hasn’t been until recently (about the 1950’s) that Americans have faced a need for formal exercise. With automation came less lifestyle activity. About the same time more processed “fast” foods entered the scene. Convenience crept in — and it is here to stay!

It’s no mystery when you stop and calculate how automation has caused us to burn less calories and consume more of them.

Today, it is possible to stay home for 30 days straight and never leave the house. You can have your food delivered, your trash picked up, your movies delivered, your mail picked up, and even have your dog walked!

Hang on Jennifer. Do you want me to live like the Amish?

Now please don’t get me wrong. I like my washing machine, dishwasher, and my automobile. Since I live on an island, I really like that I can have some of my favorite retailers deliver to my front door. These conveniences free up my time for other priorities.

For busy people, outsourcing some of the less physical everyday tasks will actually assist you with your health and weight loss goals. It will free up your time to plan healthy low-cal meals, exercise more, and even rest.

Here are some everyday tasks that can help you lose weight:

  • Park in the back of the lot.
  • Walk downtown for an errand.
  • Take the stairs.
  • Walk your kids to school.
  • Walk the dog.
  • Walk to the mailbox.
  • Go shopping.
  • Do careful meal planning and cooking.

You can exercise during leisure time as well!

  • Turn off the screen and go for a walk.
  • Walk to your local video store for a movie. (Multi-task by bringing the dog.)
  • Walk to your local restaurant.
  • Plan outdoor activities for your off time.
  • Meet a friend for a walk and then have coffee or lunch.
  • Walk on the beach.
  • Go hiking and have a picnic for a date.
  • Plan vacations that offer physical activities.

Last Tuesday, a close friend of mine was in town. She wanted to walk across the Golden Gate Bridge and sight see. We walked a little over three miles and had so much fun. It was a beautiful day. After, we went to Sausalito for lunch.

It would have been so much easier to stop in the car, take a few photos, and drive on to Sausalito. I’m so glad that we made the extra effort to walk across it. We combined our exercise with our leisure time. We had fun and met our daily exercise goal all at the same time.

There’s no getting around it — we have to plan to lose weight!

Modern convenience has permanently created an environment that requires us to pay more attention to calories burned versus calories consumed. In order to lose and/or maintain our weight for the years to come, healthy eating and regular exercise must be incorporated into our daily lives.

Whether you prefer to “disguise” exercise in your every day activities or like to do formal workouts, it will require some thought and planning. Check this out for tips on how to lose weight living your life.

Convenience can open the door for a “last minute” mindset. Use your calendar to schedule exercise and healthy meals into your day. If you’d like suggestions on how to do that, I offer you nine meal planning tips that lead to weight loss. Don’t worry. They’re perfect for busy people, and even save you money!

Please leave a comment below and let me know if you have any questions or if there is anything you are struggling with. Or, if you have a success story you would like to share! I love hearing from you!

Blessings!

Jennifer

 

Obesity. How to Stop It!

 

You’ve probably heard obesity is on the rise again!  The Center for Disease Control is predicting an American obesity rate of 42% by 2030.  That’s close to half the population!

So, how do you avoid becoming part of these statistics?  Or, maybe you have quite a bit of weight to lose and realize you need to take action.  Read on my friend!

Studies are showing that 97% of the overweight population is overweight due to lifestyle.  The remaining 3% have been diagnosed with a medical issue that causes weight gain.  If exercise and healthy eating have not moved the scale I suggest you talk to your doctor.

For the majority, poor eating habits, sedentary lifestyles, lack of exercise, lack of sleep, lack of time, automation, and chemicals in our food are all some of the things that contribute to being overweight.

I’ve been a personal trainer for over 20 years.  I have seen many successful weight loss stories.  My own thirty pounds of weight loss included!

I can tell you the success was not due to any government initiated program by itself. Information like www.myplate.org is a good resource.  However, you cannot lose weight without action.

Successful long term weight loss occurs when an individual makes a decision to lose weight.  Followed by consistent repetitive behavior.  That change must come from within!

The tips below will help you lose and/or maintain your weight.  They have helped me and my family stay slim for years!

1) Knowledge is key!  Tap into health and fitness professionals that are results oriented and not selling you a bunch of hype.

Learn about healthy eating habits rather than the latest fad diet.

Learn portion sizes and how to read labels.  See my article Portion Control vs. Elimination Diets for some easy tips to follow.

2)  Eat Fresh!  Do the majority of your grocery shopping around the perimeter of the store.  Fresh fruits and vegetables, lean meats, dairy, and whole grains are all good choices.

Avoid the processed foods with high fructose corn syrup and partially hydrogenated oils.

Tip:  If you can’t pronounce the ingredients you may not want to eat it!

3)  Exercise!  Push the stroller, walk the dog, walk to work, walk to the bus stop, take the stairs.  Just start moving.

It hasn’t been until recently (right around the 1950’s) that planned exercise even became necessary.  Up until then, people were pretty active in their every day lives and/or jobs burning calories throughout the day.  “Working out” just for the sake of it was not the norm.

Every day tasks have been automated.  Removing the need to use the calories and muscle power.  While I have no plans of getting rid of my dishwasher, it helps us understand the need for intentional exercise.

Most of us stay more consistent when we have a purpose to exercise.  “It’s good for you” is generally not enough unless you’ve had a life threatening visit to the emergency room.

Choose things like hiking a beautiful trail, walking your dog, doing errands on foot, or train for an event.  These types of activities give you a reason to exercise which helps you stay on track.

4)  Avoid a common trap!  One of our relatives stopped eating fast food and lost 20 pounds!  She didn’t even exercise!

You may not be a fast food person,  However, the average American eats out 4-5 times per week.  By cutting this in half you can seriously cut back on calories.

I hope this is helpful for you!  Care to share a success story or have a question?  Please comment below!

Blessings to you and yours!

Jennifer