Be A Label Detective When It Comes To Sugar

Nutrition Fact labels are becoming a clearer window to see what is actually in your food you are about to put in your mouth. Most important, added sugar. According to reporting by Politico, updated Nutrition Fact labels will apparently finally be mandatory on packaged foods by July of 2019. The Nutrition Labels will include a new added line that will showcase "added sugars". Some smaller food manufacturers have already started showcasing the added sugars in their packaged foods. This is great news for the consumer!

So, what is the difference between added sugars and naturally occurring sugars? Naturally occurring sugars you will find in fruit as fructose and lactose in milk. Some examples of added sugars are your syrups, corn sweetener, molasses, honey, and cane sugar. There are 4 calories in one gram of sugar. So, if their is 15 grams of sugar per serving of a food, that is 60 calories from just sugar. That does  not count the rest of the ingredients in that food.

Food for Thought: Did you know that just one 12 ounce can of  regular soda contains 8 teaspoons of sugar?! Try this experiment, especially if you drink regular soda. Take a 12 ounce glass of soda water and put 1, 2, 3, 4, 5, 6, 7, 8, 9 teaspoons of sugar in it and mix with spoon. Cheers!

Food For Thought: According to the American Heart Association (AHA) too much added sugar in the diet raises your risk of heart disease and weight gain.

AHA recommends no more than 6 teaspoons of added sugar for women and no more than 9 teaspoons of added sugar for men. One can of soda or other sugared drinks will take care of the daily allotment of added sugar in one swoop of a guzzle. It's just not regular soda and sugary fruit drinks that will sugar you up with added sugars. Ice cream, candy, cakes, cookies, sweetened yogurts, and simple grains like cinnamon toast and honey - nut waffles. No one is saying you can't enjoy these sweets or indulgences just be cautious and aware of how much added sugar you are feeding your body daily.

Food For Thought: AHA also recommends limiting sugar-sweetened beverages to no more than 36 ounces (450) calories per week.

Water Fitness Benefits

Water Fitness is getting a lot of buzz lately. Water is a very forgiving environment to workout in especially when it comes to protecting our joints.  According to the May 2017 article in IDEA Fitness Journal by Shirley Archer, JD, MA, "Mounting research on the benefits of aquatic exercise is changing its image and supporting the claim that it helps people of all ages and ability levels". Here is a list of benefits from working out in the water.

1. Improves balance and core stability
2. Leads to less muscle soreness and damage
3.Water exercise can meet cardiovascular fitness metrics
4. Improves ability to perform activities of daily living
5. Lowers blood sugar levels for people with type 2 diabetes
6. Exercise in the pool improves knee and hip osteoarthritis

Young, middle - aged, recreational,elite athletes, and special populations ALL benefit from working out in the water. The use of water weights, pool noodles, beach balls, aqua joggers, and cardio moves can greatly increase the health benefits and as well as the FUN factor!

BY: Sue Dunn
Dunn Healthy Coaching