I’ve spent some time thinking about the quickest way to look, feel and think better and concluded that the best way to do that is putting sugar to the side. This is how:
Sauce and other condiments 🥫 The ketchup, mustard, chutney sauce, mayonnaise, salad dressing and other food enhancers add up and provide a huge dose of sugar that you'd never suspect them of because they aren't necessarily 'sweet'. If you're constantly topping up with items other than salt then be wary because If you're not losing weight despite dieting and exercising these top ups could be the reason. Juice 🥤 Goes without saying, the less of it that you consume the better off you'll be. If juice is a staple for you then develop a taste for cranberry juice (without added sugar) and diet sodas. They're better alternatives than your standard off the shelf juice and soda options. Energy Drinks I'll admit I'm a fan of these and the rapid response they give to immediate energy needs, but unless you're active beyond an hour you'll be better served avoiding them entirely. Along with the caffeine, they provide a massive dump of sugar. I was horrified the other day when I belatedly decided to check the sugar content on an energy drink 🐝 I quite like...it had a whooping 50 grams of sugar per can 🤯 . I've now switched to sugar free energade. Doesn't jack me up the same but it helps me hydrate and push through my more gruelling sessions. Plenty of it available in pick n pay stores. Liquor 🍻 There's a certain flavored beer I absolutely love, and yesterday I decided to check how much damage I'd done to myself. Fat secret revealed that every bottle consumed dumped 17 grams of sugar 😖. When one thinks about their levels of thirst, then the total amount of sugar consumed by the end of the evening is scary. 👉🏾 Lite beers are the better alternatives for both lower calories and sugar. Dried fruit Dried fruit is concentrated fruit. The good (nutrients, fiber) and not-so-good (sugar) aspects are both more concentrated than their fresh counterparts. If your fruit intake is entirely the dried variant you might be subscribing for problems. Mix it up and remember that moderation is key. Smoothies 🧋 Commercially made smoothie will make you believe that you're consuming something healthy, but if it's prepared with ice-cream then that is unlikely the case. Smoothies are great if you stick to fruit and natural or greek yoghurt combinations. Mint Sweets 🍬 Abundantly available at every boardroom table but consumer beware ⚠️. That desire to not shock your neighbour with monkey breath is doing damage internally. Invest in your own sugar free breath fresheners before you opt to indulge in meeting sweets. Conclusion The best way to be aware of and manage your sugar intake is to track it. Use an app on your phone (myfitnesspal, nutrionix, fat secret) to log everything you put in your mouth for a week to get a baseline. Once you do, make adjustments and aim for sugar intake of about 35 grams or less per day as per American Heart Association guidelines. Your brain 🧠, skin, and waist will thank you.
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