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12 Ways to Kick the Sugar Habit

I use to have a sugar habit. I would always have candy or something sweet around the house. Now I don’t have those sugar cravings and I feel incredible.

Would like to share with you this great article by http://www.reliv.com.

Snap Out of Your Sugar Surplus

Sweet on sweets? For more reasons than cavity prevention, it’s time to tame your sweet tooth once and for all.

In the past 20 years, Americans have more than quadrupled their individual sugar intake. A health survey showed that between 2001 and 2004 the average intake of added sugars for Americans was 22.2 teaspoons a day. That packs 355 calories! But weight gain is not the only health risk sugar poses.

Researchers and health associations such as the American Dietetic Association and the American Diabetic Association say sugar is one of the three major causes of degenerative disease.

Foods that are high in simple sugars raise blood sugar levels quickly. As a result, the pancreas pumps out insulin to bring levels down. This roller coaster fluctuation stresses the body and can depress the immune system. It also causes dramatic mood and energy swings. Meanwhile, an increase in insulin in the blood stream promotes fat storage and paves the way to elevated triglycerides (blood fats). Both of these factors can lead to heart disease.

Control Your Cravings
The American Heart Association (AHA) now recommends men consume no more than 9 teaspoons of added sugar and women consume no more than 6 teaspoons per day. To put this in perspective, one can of regular soda has about 8 teaspoons of sugar. So give soda the boot as your first step in getting your sugar consumption under control.

The AHA stated that “there is strong scientific data linking excess sugar above these limits and an increased risk of heart disease and diabetes.”

Several animal studies also link sugar consumption to high blood pressure, another heart and stroke risk. Other research suggests high sugar intake can lead to cancer, insulin resistance and arthritis.

12 Ways to Kick the Sugar Habit
Studies have found sugar is habit-forming and possibly addictive — both physically and emotionally. While it may not be easy, cutting back on sugar is a smart way to protect your health. Here are some ways to kick the sugar habit:

  1. Find out how much sugar you’re actually consuming each day so you know where you need to cut back. Keep track of all the sugars you consume daily, including white bread, pasta or rice, honey, brown rice syrup, fruit juice concentrate and high fructose corn syrup.
  2. Choose complex carbohydrates such as whole wheat breads and pasta along with fruits and vegetable rather than refined sugars. Naturally occurring sugars in fruits, milk and plain yogurt don’t seem to have the same unhealthy effect as refined sugars.
  3. Bump up fiber intake. Adding fiber to your diet slows the absorption of sugars to prevent unhealthy blood sugar spikes.
  4. Eat small meals or snacks throughout the day so your blood sugar stays more even. If blood sugar levels plunge, you’re more likely to crave sugar.
  5. Start the day with protein and whole grains to keep you satisfied and prevent sugar cravings.
  6. Sweeten foods with spices such as cinnamon or nutmeg to calm your urges for sugar.
  7. Give your body adequate vitamins and minerals since nutrient deficiencies can lead to sugar cravings. Relìv Classic® and Relìv Now® provide a full range of essential nutrients in just two shakes a day.
  8. Get your energy boost from exercise and enough sleep rather than sugar.
  9. Sugar cravings usually last about 10 to 20 minutes. Distract yourself during that time with a walk or some other activity to keep your mind and body busy.
  10. Drink more water. We sometimes mistake hunger or cravings for thirst.
  11. If your sweet tooth is calling loudly, munch on fruit such as a banana or orange to squelch the craving while stoking up on important nutrients.
  12. Substitute the sugar in your coffee or tea with Relìvables® All-Natural Sweetener, with zero calories plus fiber.

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These are some great tips for cutting the sugar craving. If you want to order any of the products listed please contact me through http://katrina.reliv.com

Thank you again for taking time to read this blog. Please feel free to share any of the information on here with your family and friends. Also show some love and like this article or vote on it! Thank you!

Yours in Achieving Optimal Health!

Katrina van Oudheusden

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December 19, 2010 Posted by | Alternative Health, diabetes, Diets, Fitness, Health, Health and Wellness, Heart Disease, Nutrition, Reliv, weight loss, Wellness, Women's Health | , , , , , , , , , , , , , , , , , , | 1 Comment

Food Fuel for the Sports Athlete

Food fuel fo the Sports Athlete

Food gives us energy and fuels physical activity. Not eating enough can cause a drop in energy and endurance levels and, in the world of sports, can lead to painful losses. This is why athletes learn quickly to pack that  energy bar just in case.

But food is not only good as energy sources to our muscles. They also hold substances that promote our health, boost our immunity to sicknesses, promote tissue repair, protect cells from damage, protect against age-related cognitive decline and increase resistance to cancers, and other illnesses, all of which are important to maintaining good performance and longevity in sports. These protective substances are commonly known as phytochemicals.

Phytochemicals, although not providing any energy, essential vitamins, or minerals, still are an important component of any athlete’s sport nutrition. Phytochemicals means “chemicals from plants.” Vegetables and fruits therefore are excellent sources.

Color means protection

vegetables and fruits have high levels of phytochemicals. In most cases, Colorful skins of fruits and vegetables have the most concentrated source of protective nutrients.

A U.S. National Cancer Institute program uses color categories, highlighting the protective compounds predominant in each color of fruit or vegetable.

RED

Red fruits maintains heart health, memory function, lowers risk to some cancers, and ensures urinary tract health. Lycopene and anthocyanins are available in red fruits and vegetables. Lycopede reduces the risk of several types of cancer, heart and lung disease. Anthocyanins helps protect against heart disease by preventing blood clots. Both may slow the cell aging process.

ORANGE / YELLOW

Beta-carotene is abundant in orange and yellow substances. It is an antioxidant that helps reduce the risk of cancer and heart disease, maintain eyesight, help boost the immune system, and promote repair of damaged DNA. With Vitamin C, Bioflavonoids which are also contained in orange and yellow fruits and vegetables, help reduce the risk of cancer, strengthen bones and teeth, heal wounds, keep skin healthy and lower the risk of heart attacks.

BLUE / PURPLE

Anthocyanins and Phenols make up blue and purple fruits and vegetables. Research says they may help reduce your risk of cancer, heart disease, and Alzheimer’s and may have anti-aging effects.

GREEN

Green fruits and vegetables are among the best sources of lutein. Lutein helps reduce the risk of cataracts and mascular degeneration, which can cause loss of vision. Green vegetables are also rich in sulforaphane, isocyanate and indoles which hamper the action of carcinogens.

WHITE

Allicin, which are found in garlic, leeks, and onions, helps control blood pressure and cholesterol. It looks like it also increases the body’s ability to fight infection. Cauliflower contains sulforaphane, and mushrooms contain selenium. Both are also cancer-fighting.

Because they protect your body from injuries, diseases and untimely aging, colorful vegetables and fruits must be first in mind when buying food to maintain good sports nutrition.

Essentials for fast recovery

Proper recovery is also a main concern in sports nutrition. Sufficient rest and sleep allows the body’s systems to recuperate from training stress and makes you stronger and faster. Training gains can be maximized, recovery process speeded up and performance enhanced by correct food and liquid consumption after workout.

Fluid replacement

Timing is everything. After cooling down at the end of each workout, rehydration should be top priority. Drink enough to replace the fluids you sweated out. It is right after exercise that muscles are most receptive to replenishing glycogen stores.

These times, blood flow is on the increase and muscle membranes are more permeable to glucose and the effects of insulin which promotes glycogen synthesis. During this “glycogen window” (which lasts up to an hour) muscles replenish glycogen up to three times faster than at other times.

Second carbo-loading

High-carb foods and beverages are best for fast recovery. Including protein with these foods (4:1 ratio of carbs to protein) enhances muscle repair and glycogen replacement.

The amount of food you need depends on the extent of the depletion of glycogen stores. How much food you need depends on the extent that your activity depleted your glycogen stores.

For a minimum of 2 hours of exercise, sports nutrition experts recommend around 1-1.5 grams of carbohydrate per kilogram of body weight within 15 minutes after cessation of exercise and every two hours until your next complete meal. That’s around 50-120 grams or 200-480 calories of carbohydrates for most athletes.

Adding Reliv Classic, Provantage, or Innergize are great nutritional supplements to add to your diet.

 Did you find this post educational? Would love to hear from you! Comment below!

Cheers to Your Optimal Health!

Katrina van Oudheusden

May 9, 2010 Posted by | Nutrition, Sports Nutrition | , , , , , , | 9 Comments

Snacking is Good For You

Good News: Snacking is Good for You!

Here’s a breath of fresh air: It’s OK to snack, whether you’re trying to lose weight, maintain weight or just get through the day! In fact, snacking between meals can keep your metabolism humming and your energy and mood steady. Of course, it’s not a total free pass. It’s important to make healthy snack choices that satisfy yet don’t break the calorie bank for the day.

Plan it. To prevent overeating at meals, fit a morning and afternoon snack into your schedule. Planning your snack means you’ll have a healthy option ready when your stomach rumbles so you don’t pounce on the nearest vending machine or easy-to-grab chip bag. When you’re on the go, keep a healthy snack with you.

Know your taste buds. If you always crave sweets in the afternoon, plan to have fresh berries, a crisp apple or a juicy tangerine handy. You could even top it off with a small piece of dark chocolate and still be in the safety zone. Or if crunch is what you crave, keep a handful of nuts on call.

Span the food groups. Nuts and seeds are good sources of protein that keep hunger at bay and offer other important nutrients. Whole grains are high in filling fiber and give you an energy boost from carbohydrates. And fruits and vegetables offer vital nutrients along with fiber. Low-fat dairy is another good choice to boost your daily calcium intake.

Practice portions.
Be careful not to make a snack a meal-size extravaganza. Until you know your portions, measure your snacks and know their calorie content.

Keep it interesting. Try something new for the ultimate snacking satisfaction. Sample star fruit. Chop up jicama sticks for a crunchy alternative to carrots. Mix up your choice of nuts: Almonds one day, soy nuts the next — or a little of both.

Reliv just made it even easier to snack healthy with Relivables™ Healthy Snack Bars and Soy Nuts. For salty cravings, reach for Relivables Soy Nuts, which are an excellent source of fiber and non-GMO protein, yet are low in sodium and are cholesterol-free with no trans fats.

To satisfy your sweet tooth, indulge in a chocolate-coated granola snack bar or a low-fat cranberry granola snack bar — each packed with fiber, healthy soy protein, whole grains and Pycnogenol®, a powerful anti-inflammatory. Plus these bars contain no trans fats, no high fructose corn syrup, and no cholesterol! Stash these bars in your car, desk or purse for guilt-free goodness at your fingertips.

Cheers!
Katrina van Oudheusden
Independent Reliv Distributor

Enjoy a healthier, more active lifestyle with Relìv. Order now.

February 12, 2010 Posted by | Health, Health and Wellness, Nutrition, weight loss, Wellness | , , , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

   

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