Added Sugar Could Contribute To Added Holiday Pounds

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– Submitted by The Baylor College of Medicine

partycelebrateThe holidays can be a tricky time for those with a sweet tooth, but according to an expert at Baylor College of Medicine, we should all be aware of the amount of added sugar we’re consuming year-round and especially during the holidays.

“The American Heart Association recommends no more than 100 calories of added sugar per day for women (about six teaspoons) and 150 calories of added sugar per day for men (about nine teaspoons). While you might not add this amount of sugar to your food, many foods come with the sugar already in the product,” said Roberta Anding, registered dietitian with Baylor and Texas Children’s Hospital.

Anding, who is also a sports dietitian, notes that the major sources of added sugars are sugar-sweetened beverages, such as soda and fruit punch.

“You might not consume those types of beverages, but don’t forget your lattes, hot chocolate, egg nog and other holiday beverages,” she said.

The dangers of consuming too much sugar can be weight gain, accumulation of visceral or belly fat and an increased desire for more sugar. The visceral or belly fat can be viewed as an endocrine organ, meaning it could cause inflammation and contribute to the development of diabetes and heart disease.

She notes that artificial sweeteners should also be used with caution as recent studies suggest they may alter the natural balance of bacteria in the gut.

When reading nutrition labels, Anding says to look for words such as cane syrup, sucrose, maltose, rice syrup, coconut sugar, dextrose, palm sugar and agave. To reduce sugars, she recommends saving sugar for desserts and avoiding sugar in beverages of all kinds.

“Start to downsize your portions. Take half of a dessert or share one with a family member. You can still have the sweet treat – just less of it,” she said.

4 Weight Loss Tips To Shed Unnecessary Pounds

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By Leanne Thompson

scaleFirst off I want to say that I am no dietician, everybody’s idiosyncratic which means that everybody’s unique. Techniques that work for me may not particularly work for you. We all have different body types and this is just how I lost 10 pounds. So let me start off with the general stats on my body. In 2011 I was around 115-130 pounds, my weight has fluctuated heavily during this period of time. Right now in 2013, I weight a 100 pounds. Before you freak out and give me snide comments, this is very normal for my BMI. I am not underweight and I feel a lot healthier now. This took me over a year to lose this much weight as I prefer to do it naturally. So, I hope your expectations are aligned with me that this is not going to happen overnight so please DO NOT expect it to.

Weight Loss Tip Number 1 : Take a picture of everything you eat

I know this sounds extremely ridiculous, but this is actually really important because you will be more conscious of what you put in your mouth! Taking picture of your food, stopping and holding your appetite for 5 seconds makes a HUGE difference in your journey to lose weight. You can post your photos up on Instagram to help you keep track of your food in a fun and effortless way. Trust me, this helps gather data about yourself and make it easy to make adjustments in your diet.

Weight Loss Tip Number 2 : Curb your carb intake

I look at carbs like how I see the devil. I’m quite aware that there aren’t any good carbs no matter what the scientists say. Complex carbohydrates break down very, very slowly in your body and contributes to indigestion. There are also worse simple carbs like refined carbohydrates that causes faster fats release to your body, it just goes right to your tummy! These carbs are extremely delicious but you will have to avoid this as much as possible. I personally get my calories from protein and fibre. I only have carbs once a meal so perhaps you should try it too! Make sure you stop ordering fries from fast food chains. There is really no need to over-indulge.

Weight Loss Tip Number 3 : Remix your meals

This means recipes aren’t confined to what it says on the paper. Remember you can modify your recipes, you can take things out or put things into your favourite foods to make it healthier! For example, instant noodles are my favourite meals. When I was studying in my local university, instant noodles are kind of like staples to my diet. What I do is I would break one pack of noodles into half and cook it with broccoli, tofu and many other nutritional condiments to supplement it. This just makes components of your meal healthier and ultimately make you feel much better about yourself.

Weight Loss Tip Number 4 : Water is your best friend

weightlossballtextMy weight loss bottle is with me 24/7, literally all the time. Try to sip 3 – 4 times an hour throughout the day you’ll realize that most of the time when you’re feeling hungry, you are thirsty or you are just bored. Ditch the soda, ditch the juice. If you want to drink fruit juices, please just eat the actual fruit. Juices in the hypermarkets are just liquefied sugar because they do not contain any fibre at all! Fibre is what makes the fat burning process easier on your body so remember this tip!

That’s it! I hope you enjoyed what I have to share today. Thanks for being such an attentive reader.

Leanne Thompson is a healthy weight loss and fitness enthusiast. She is a budding blogger that has been in the weight loss industry for 2 years now. Visit her blog at leanneknows.com for helpful advice on weight loss and general wellbeing.

A Few Extra Pounds May Be Healthy

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From Your Health Journal…..”The Inquirer had an interesting article that I found today, which will upset some people, or make others happy. New research has suggested that someone who is slightly overweight may be healthier than originally thought. The authors of the study suggested several possible reasons to explain why some extra weight may be good, but too much is bad, including that those with a few extra pounds may be more likely to receive “optimal medical treatment.” They said it was also possible that increased body fat provided metabolic benefits that protect the heart, or that having extra reserves of fat could be helpful for those whose sicknesses make it hard to eat. I have heard this ‘rumblings’ many times over the years, and still not sure about how I feel about this, as I would like to see more research on the topic. I am afraid some people may take this as a message that eating more and exercising less may be okay. Please visit the Inquirer’s web site (link provided below) to read the full article.”

From the article…..

Turns out a few extra pounds may not be such a bad thing, according to a new analysis of nearly three million adults that showed people who are overweight or slightly obese may live longer.

But experts were quick to caution that the possible benefits dropped off when the “few” extra pounds turned into many.

The researchers used data from nearly 100 studies from around the world, with health information from more than 2.8 million adults.

Among the sampled population, there were around 270,000 deaths within the study period.

Even after controlling for other factors, such as age, sex, smoking, those whose weight and height put them in the “overweight” category were six percent less at risk of dying than those in the “normal” category.

And those who were “slightly obese,” with heights and weights that gave them BMIs of 30 to 35, were five percent less at risk of dying in a given period.

But for those who were more significantly obese, with BMIs of 35 and higher, the mortality rate soared by 29 percent compared to “normal” weight subjects, according to the authors of the meta-analysis, published Tuesday in the Journal of the American Medical Association.

BMI, which stands for body-mass index, is calculated by dividing weight in kilograms by height in meters, squared.

The authors suggested several possible reasons to explain why some extra weight may be good, but too much is bad, including that those with a few extra pounds may be more likely to receive “optimal medical treatment.”

They said it was also possible that increased body fat provided metabolic benefits that protect the heart, or that having extra reserves of fat could be helpful for those whose sicknesses make it hard to eat.

Lead researcher Katherine Flegel, of the US Centers for Disease Control and Prevention, or CDC, published a controversial study in 2005 that indicated there was a link between excess weight and living longer.

To read the full article…..Click here