Sweet Addiction: Could Sugar Be Sabotaging Your Diet?

How to break the sugar habit

 

:: by The FIRM nutrition expert Sara Ryba, R.D., C.D.N.

It amazes me that sugar doesn’t have quite the bad reputation it deserves. My clients come to me with all sorts of dietary concerns, but they often overlook the big elephant in the room. And that big elephant is sugar. While most of us know that sugar isn’t good for us, I don’t think that we realize just how bad it is and how detrimental it can be to our bodies and diet and fitness goals.

According to the Center for Science in the Public Interest, sugar should be curbed for the following reasons:

• You can’t afford the empty calories.
• Sugar-sweetened beverages promote obesity and may raise the risk of heart disease and diabetes.
• Certain sugars raise triglycerides.
• Certain sugars may boost abdominal fat.
• Sugar may raise the risk of gout.
• Eating sugar may promote overeating.

I realized just how bad sugar was about 15 years ago. (I had just become a nutritionist.) I was addicted to frozen yogurt. It was the perfect low-calorie, “fat-free” treat. I would indulge in a moderate-sized cup every evening. Then, as I read up on sugar, and read the nutrition label on my favorite “fat-free” frozen yogurt, I realized that this guiltless treat might be a lot guiltier than I had imagined. So, I gave up my frozen yogurt and replaced it with plain yogurt topped with fruit, and I dropped a few pounds without even trying. I also woke up feeling better the next day and had noticeably less puffiness and bloating in my face and body. Now that’s just my story, but I could go on and on about stories of friends and clients who gave up sugar and were amazed by the results.

 

Your sugar allowance

 

So how much sugar can you eat in a given day? Most scientists, doctors and nutritionists agree that women should aim for 100 calories (6½ teaspoons or 25 grams of sugar) per day, while men can consume 150 calories of sugar (9½ teaspoons or 38 grams). In addition, we should aim to avoid all sugar-sweetened beverages and even limit fruit juice to 1 cup per day. The only sugar to “not worry about” is the sugar found in whole fresh fruit, milk and plain yogurt (yes, even fruit yogurts have added sugar). Keep in mind that these numbers are just goals: even if you just reduce your sugar intake to 30-35 grams for women and 40-45 grams for men, you are moving in the right direction.

 

Sugar sleuth

 

Most of you probably realize that cakes, cookies and candy carry hefty doses of sugar, but you may not know that there are many other foods filled to the brim with sugar. In order to become an educated sugar consumer, you should pay close attention to your food labels. When reading the food label, take a look underneath the “total carbohydrates” to find out how many grams of sugar are contained in one serving. If the food contains little or no milk or fruit (which have naturally occurring sugars), then you will know the number of “added grams of sugar” that are contained. Cross-reference this with your daily allowance — about 25 grams for women and about 38 grams for men — to decide if this food fits into your allowance.

 

The lowdown on your favorite foods

 

In order to figure out how many teaspoons of sugar are in your favorite foods, simply divide the number of grams on the nutrition label by 4. So if a food had 16 grams of sugar that would equal 4 teaspoons of added sugar.

FOOD	TEASPOONS OF SUGAR
Breakfast foods
¾ cup Honey Nut Cheerios	2½ tsp
1 cup Fruit Loops	3 tsp
1 cup of Corn Chex	<1 tsp
¾ cup Frosted Flakes	3+ tsp
1 cup Kashi GoLean Crunch	3½ tsp
¾ cup Cracklin’ Oat Bran	4 tsp
1¼ cup Rice Krispies	1 tsp
1 cup Quaker Oatmeal squares	2½ tsp
1 packet Quaker Instant Oatmeal: Cinnamon & Spice	3½ tsp
1 packet Swiss Miss Hot Cocoa	4 tsp
Kashi GoLean Cookies and Cream Bar	9 tsp
Kashi TLC Trail Mix Bar	1½ tsp
Nature’s Valley Crunchy Granola Bar	2½ tsp
Desserts
½ cup Edy’s Slow Churned Light Ice Cream, Cookie Dough	3½ tsp
Regular Cup: TCBY Old Fashioned Frozen Yogurt	6 tsp
Dairy Queen Heath Blizzard	26 tsp
Pre-Packaged Small Rice Krispie Treat	1¾ tsp
½ cup Trader Joe’s Lemon Sorbet	5 tsp
3 Oreo cookies	3½ tsp
Beverages
20-ounce Sprite	16 tsp
Starbucks Grande Vanilla Latte	4 tsp
20-ounce Minute Maid Lemon-aid	17 tsp
16.9-ounce Nestea Iced Tea	12 tsp
20-ounce Lemon-Lime Gatorade	8½ tsp

Sugar aliases

 

When reading nutrition labels and ingredient lists, be on the lookout for sugar aliases. There are many different ways that sugar can go undercover. Don’t be duped! Be on the lookout for these terms:

• Fructose
• Glucose
• Dextrose
• High fructose corn syrup (HFCS)
• Honey
• Maple syrup
• Molasses
• Raw sugar
• Brown sugar
• Table sugar
• Confectioner’s sugar
• Baker’s sugar
• Powdered sugar
• Agave
• Nectar
• Fruit juice concentrate

I hope that you are convinced. I truly believe that it is the best diet modification that you can make. So go for it: Start counting your sugar grams!

 

For the the original article please click below
[http://life.gaiam.com/article/sweet-addiction-could-sugar-be-sabotaging-your-diet] republished courtesy of Gaiam Life. 

Perfecting Your Posture to Relieve Chronic Pain

:: by Katy Santiago, M.S.

How long does your body hurt after your feet first hit the floor in the morning? Ten minutes? Sixty minutes? All day? If you have forgotten what it feels like to move without pain, then this information is for you! Chronic pain has become so prevalent in our society that we are beginning to treat it as a normal phenomenon instead of the alert system that it is. Most degenerative changes that occur in the body are a result of how we move. Not just how often we move, but how we move specifically.
But my posture looks good!
Because I always begin an assessment with standing posture, most body-conscience people are startled to see that although their standing posture is aesthetically excellent, the alignment of the skeleton is not. That often reveals issues hidden deep within the musculature of the body. Because posture is subjective, guidelines are usually passed from teacher to student or mother to child. We know the basics—hunching over is bad and keeping the stomach in is good—but there are many other things that your mother didn’t know, especially when dealing with chronic injury issues. While biomechanical concepts are often linked to the movements of the arms and legs, the same universal laws apply to circulation, blood flow, lung inflation and bone density. Important physiological functions such as cardiovascular and organ health are also dependent on the mechanical environment created by skeletal position.
For a scientist, it is much easier to work with alignment than posture. Alignment is objective and easy to quantify. It is also easy to teach individuals where their body should be in space, and more importantly, why. The best alignment is chosen to place the bony levers in the position from which the muscular system has the best control. Alignment from the muscular point of view means less of many things: less inappropriate force in the joints; less stress on cartilage, tendons and ligaments; and less neurological confusion. It can also lead to more oxygen flow, more support for the organs in the body, and more motor skill, which is essential for healthy cognitive function. The two misalignments I see most often are tucked pelvises and rib thrusting. Both of these actions are compensatory mechanisms to enhance posture when muscular strength or motor skill is missing.
Tucking your pelvis?
Many women tuck their pelvis because it flattens the belly or because they were instructed from a young age not to stick out their bottoms. Yet this movement actually decreases the function of the muscles in that area. A tucked pelvis can change the position of the pelvic floor muscles, making them inefficient at holding the organs with strength equal to their weight. That can increase pressure on the prostate in men and can lead to organ prolapse in women. A backward tilt can also result in weak posterior muscles and excessive tension through the low back, which can decrease circulation and loading to the hips—critical to bone and cartilage generation.
Rib Thrusting
Rib thrusting is a common mechanism to disguise kyphosis, a forward curvature of the middle and upper back. Excessive sitting restricts the ability to mobilize the vertebrae individually. Standing up straight has simply become adjusting the upper back as a whole unit, not the individual articulation that the spine is capable of. The result is shoulders that are back where they should be, but ribs that are displaced forward. Because the placement and mobility of the rib cage are essential for optimal lung inflation, this bony repositioning can have an instant effect on how much air enters the body and how much oxygen enters the blood. The abdominal muscles attach to the lower ribs as well, so thrusting the ribs leads to weak stomach muscles, poor spinal stabilization and excessive disk compression.
Are You a Rib Thruster?
Stand against a wall with your heels three to four inches away. Press your thigh bones back toward the wall, letting your tailbone relax. Next, bring your shoulders, arms and the back of your head against the wall. You should have a small space underneath your waistband, but your middle back should be firmly touching.

Notice the ribs thrusting away from the wall. Good alignment! Head, ribs and hips on the wall without tucking the pelvis (waistband off).

If your middle back is not touching, peel your head and shoulders away until your mid-back touches. This is the curvature of the upper spine. Ideally your head, mid-back and pelvis should be touching the wall at the same time (but not your waistband). If you can’t keep them against the wall at the same time, then your upper spine doesn’t have the mobility it needs for the optimal health of the tissues that live there.

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Katy Santiago is a biomechanics expert, director of the Restorative Exercise Institute, and featured expert in Gaiam’s Restorative Exercise DVDs for Strong Bones, Spinal Alignment and Foot Pain.

For the the original article please click below
[http://life.gaiam.com/article/perfecting-your-posture-relieve-chronic-pain] republished courtesy of Gaiam Life.