The occurrence of breast cancer is growing at an astounding rate. I was aware but never gave it the attention it deserves until just a few weeks ago when my own mother told me she was diagnosed with Breast Cancer. And like many others I asked myself WHY???? Why is it that more women and even men are being diagnosed with cancer today compared to 50 years ago? The answer is in the food we consume and in our daily habits. Have you ever thought that what you fork into your mouth can actually be making you sick? Well sadly it is very possible and very likely due to the lack of limitations and guidelines being set on the food industry today. Diet is thought to be responsible for 30% - 40% of all cancers. That being said there is no food that can solely prevent cancer. However there are some foods you can enjoy, others you need to avoid, and actions you can take daily to get your body the healthiest it can be, boost your immune system, and keep your risk of cancer as low as possible. Research has shown that getting a variety of nutrients from foods like fruits, vegetables, legumes, and whole grains will make you feel your best and fuel your body with the nutrition it needs to function properly and fight off diseases. Getting adequate nutrients is more difficult due to over-cropping in the united states so ensure to supplement where necessary.At the cellular level doctors have discovered that cancer is actually caused by damaged DNA. And how is DNA damaged? Well pesticides for one will do the trick. So avoid food riddled with pesticides. When it comes to fruits and veggies, if it lasts abnormally long it is probably due to all the toxic garbage they put on it to keep the bugs from eating it. If a bug wont eat it, why should you? Scary thought right? So try and eat as organic as possible and always wash your fruits and vegetables. Research has also shown that a diet high in fat can lead to being overweight or obese which is a breast cancer risk factor. So avoid high fat foods and incorporate more vegetables and fruits into your diet. To maintain your weight, EXERCISE!!! Yes, we all say we plan to do it but we absolutely NEED to. Today's jobs are much more sedentary than they were 50 years ago and the lack of movement is increasing the inches around our waistline...and everywhere else for that matter. So get up and move...buy a bike, join a gym, get an at home workout video, DO SOMETHING!!!! And do it regularly. Once a day is not what the doctor ordered. Shoot for a minimum of 30 minutes 5 days per week. People like lists so here is a good list of things to do to get you on track to help not be another breast cancer statistic. Be proactive and take care of your body. To Do List: 1) Eat lots of veggies and fruits - More veggies than fruit and at least 5 cups per day. For fruit, try and stick to berries whenever possible. I personally drink Shakeology daily to get my daily dose of dense nutrition but find what works for you. Perhaps start growing a garden. 2) Limit Fat intake - Choose leaner options of meat like chicken breast or turkey, limit dairy, and avoid fried at all cost. 3) EAT CLEAN - Avoid processed anything whenever possible. This is due to the high levels of salt and sugar in processed food. Processed food aids in weight gain, insulin resistance, and diabetes. ALL BAD!!!! So buy the whole chicken and whole cuts of meat. 4) Eat smaller portions more frequently. This means eating 5-6 small meals per day instead of 2-3 large ones. This will keep your blood sugar regulated and energy level high throughout the day. Energy is always a good thing. 5) Get a workout routine. It does not matter what it is but get your blood pumping. I personally use at home workout videos. If you want to go that route, shoot me a message on Facebook. Whether you have never had cancer, survived cancer, or currently have cancer, take care of yourself and others you love. Share this content with them and keep them informed. No one deserves this and there is so much we can do to fight it before a diagnosis. Make the changes necessary. I can do it, my mom can do it, and you can do it. BE THE CHANGE!!!!!
How Many Grams of Sugar Should I Consume Per Day??
How many grams of sugar should an average person consume per day?
I get this question almost once a week! So I decided to do some digging to see what was acceptable and why! Also, there are hidden sugars in so many foods that even I didn't realize! So it's really important that when you are starting to watch your food intake that you use a tracking device such as myfitnesspal to provide you with accurate information.
There is no definitive answer to the question, but 40 grams is the recommended amount for non-diabetic people. 40 grams of sugar refers mainly to added sugar, which is anything that is put into foods rather that which is naturally occurring such as in fruit. By this logic, for instance, ALL sugar in soda would be considered "added," since the beverage itself is constructed rather than harvested.
To understand how much sugar per day you should take is very important. United States Department of Agriculture (USDA) advises adults who eat a 2,000-calorie diet to limit sugar intake to about 40 grams (10 teaspoons) of added sugar per day. A teenager who follows a healthy diet can take about 18 teaspoons of added sugars, according to USDA. (Average sugar intake of teenager is about 34 teaspoons of sugar per day.)
American Heart Association (AHA) recommends how much sugar per day we should take, the recommended daily sugar intake, which is healthy and not harmful for the body, has been developed for men and women. How much sugar per day should we take:
- Recommended Daily Sugar Intake for Men: 36 grams or 9 teaspoons
- Recommended Daily Sugar Intake for Women: 20 grams or 5 teaspoons
- Recommended Daily Sugar Intake for Children: 12 grams or 3 teaspoons
Percentage of how much sugar per day The USDA sugar guidelines suggest that no more than 8 percent of our daily calories should come from sugar. It means that how much sugar per day we take should not be more than 8 percent. High Sugar Foods Using 40 grams as the Daily Value for added sugars might reveal how much sugar per day is ideal for our body. For example, a cup of regular ice cream contains 60 percent of the proposed Daily Value for sugar, a typical cup of fruit-flavored yogurt contains 70 percent, and a 12-ounce soft drink or quarter-cup of pancake syrup contains 100 percent.
High Sugar Diets and Obesity High sugar diets, or high glycemic index diets, can cause obesity. If you eat a high glycemic food or a high glycemic load meal, will triggers a rapid rise in our blood sugar levels, our pancreas is over-stimulated and releases large amount of insulin. Result? This large quantity of insulin rapidly mops up the excess sugar in our bloodstream causing our blood sugar levels to dip quickly below normal, causing us to feel hungry once more. So even though we may have eaten a high calorie meal, we are induced to feel hungry and eat again within a short time. This process may lead to excessive calorie intake and weight gain, possibly causing obesity.
How much sugar per day should you cut down?
The recommended daily sugar intake for diabetics varies from person to person, depending on whether he/she is hypoglycemic. It’s better to consult a doctor to understand how much sugar per day you should cut down and your individual requirements for sugar before following the above mentioned information. When the recommended daily sugar intake is spoken of, it refers not to simple sugars that we take in from sodas and desserts, but sugars from complex carbohydrates and fruit. You are not being asked to eliminate sugar completely from your diet, but to compensate for the excess sugar eaten, in the form of exercise. How much exercise will depend on how much sugar per day do you take. To know how much sugar per day you should take is not a simple task, but you can definitely control it, and by getting the right amount of exercise, you can regulate how much sugar per day is being ingested and digested by your body. Mass reduction in the sugar intake, or complete elimination, is not recommended, because your body is used to high levels of sugar, your blood sugar levels may drop, leading to several other health problems such as light-headedness, weakness, nausea, etc. However, excess can also cause fatigue and hyperglycemia. Consult your doctor if you have any health problems, and also to check how much sugar per day is suitable for you.
Indulge in the naturally sweet taste of fruits, vegetables and other whole food. Be sure to choose the fruit and vegetables with the lowest amount of sugar present in it. Instead of having sweetened yogurt, try having plain yogurt and adding a fruit. It is recommended to add fruits like raspberries, cranberries and blackberries as they are fruits with the lowest level of sugar which is definitely fine and will not affect your low sugar diet!
Besides, have a cinnamon raisin bagel with non-fat cream cheese or a toaster waffle with fresh fruits that are mentioned above instead of a cinnamon bun. Craving for milkshake? Try a homemade smoothie with real fruit and fruit juice that taste just as flavorful as a milkshake. Thus, these foods should be able to keep your sugar level low. As for beverages, choose water or unsweetened iced tea instead of soda.
Why is the amount of a daily sugar intake important?
Sufficient daily sugar intake will ensure that our body functions properly. However, if you are like most people, you are most probably having more than what you should each day. High sugar intake will therefore lead to consequences like low energy and weight gain. In addition, high daily sugar intake will also increase your risk of heart disease by damaging your blood vessels and increasing the level of your cholesterol. Moreover, it may even chip away at your memory and cause an increase in the risk of certain cancers.
What if you consume much more than you should in a day?
Too much of a daily sugar intake will also cause tiredness in an individual. Sugar, when first consumed, gives you a surge of energy. However, this energy will not last, instead it can you leave you feeling even more tired as before. In addition, a recent study has shown that excessive daily sugar intake will lead to the formation of wrinkles.
The worst foods to eat when watching your sugar intake are:
- White bread (includes any bread with white flour in it)
- Pasta, unless whole grain
- White rice
- White flour, and products made with it such as cake, cookies, crackers, pretzels, doughnuts, bagels, and muffins
- Potatoes and potato chips
- Corn and corn chips
- Sugar and products with added sugar, e.g. canned fruits in syrup
- Jams and jellies containing added sugars
- Ripe bananas (green OK)
- Salad dressings and sauces with added sugar, such as Teriyaki sauce
- Fruit drinks containing added sugar
- Sugar-sweetened soft drinks
- Sugar-cured meats (e.g. ham is often cured with salt and sugar)
Foods that are acceptable for low sugar diet.
- All other vegetables and fruits (see low carb fruit and vegetable lists.)
- Whole grains, such as brown rice and oatmeal
- Whole grain flour
- Products made with 100% whole grain flour (note that “wheat flour” is NOT whole grain – it has to say WHOLE wheat), as long as they have no added sugars
- Sweet potatoes
- Lean meats (remove skin from poultry, trim lean cuts of beef, pork, and lamb) Nothing sugar-cured. (Low saturated fat meat list)
- Fish and seafood (not breaded)
- Nuts and nut butters
- Flax Seeds
- Olive and canola oils
- Low fat milk and other dairy products such as unsweetened almond milk, soy or rice milk
How to decrease your sugar intake to a healthy level?
1. Cut down slowly. Forget going cold turkey. Therein lies failure. Instead, if you normally have two candy bars a day, cut to one a day. Then next week, one every other day. The following week, one every three days, until you’re down to just one a week. If you normally take 2 teaspoons of sugar in your coffee, use the same routine, cutting down to 1 1/2 teaspoons for a week, then 1, then 1/2. Eventually, get to the point where you’re drinking your coffee black. The more sugar you eat, the more you’ll crave. So cutting down slowly is the best way to tame a sweet tooth gone wild.
2. Grant yourself a daily sugar “quota,” and use it on foods where it matters most. For most of us, that means desserts. Don’t waste it on dressings, spreads, breakfast cereals, and soda. Not only will this reduce your sugar intake in a day, but it will help you lose your sweet tooth. Sugar is incredibly addictive: The more you eat, the more addictive it becomes and the more it takes to satisfy you. The opposite is also true: Train your taste buds to become accustomed to less and you’ll be satisfied with less.
3. Instead of downing sugary-sweet drinks like lemonade, make your own “sun tea.” Steep decaffeinated tea bags in water and set the pitcher in the sun for a couple of hours. Add lemon, lots of ice and enjoy the natural flavor of the tea.
4. Remember these code words found on ingredient lists. The only way to know if the processed food you’re buying contains sugar is to know its many aliases or other forms. Here are the common ones: brown sugar, corn syrup, dextrin, dextrose, fructose, fruit juice concentrate, high-fructose corn syrup, galactose, glucose, honey, hydrogenated starch, invert sugar maltose, lactose, mannitol, maple syrup, molasses, polyols, raw sugar, sorghum, sucrose, sorbitol, turbinado sugar, and xylitol.
5. Look for hidden sources of sugar. Cough syrups, chewing gum, mints, tomato sauce, baked beans, and lunch meats often contain sugar. Even some prescription medications contain sugar. For a week, be particularly vigilant and scan every possible food label. You likely won’t forget what you’ll find.
6. Choose the right breakfast cereal. Many of them are loaded with sugar. You want one with less than 8 grams sugar per serving or, preferably, unsweetened altogether (steel-cut oatmeal anyone?). Use diced fruit to sweeten your cereal.
7. Watch out for mixed alcohol drinks. Have you ever stopped to think about the sugar quotient of a cosmopolitan? How about a margarita or mai tai? Drink mixes and many alcoholic beverages are absolutely thick with sugar. Stick with beer, wine, or if you prefer spirits, mix only with unsweetened seltzer or drink it straight. Of course, seltzer water with lime will also do just fine.8. Shakeology can cure a wicked sweet tooth. One of my vices for sugar cravings is Shakeology. I tend to crave sweetness in the evenings so lately I have been saving my shakes for the evening when I need something sweet! It has been doing wonders for me. I mix it with ice, unsweetened almond milk, and Vanilla Shakeology! Plus it's low glycemic index and doesn't cause a spike in your blood sugar! Love it!! You should give it a try if you struggle with cravings! Ciao, Coach Jenn Graham Check out my own Transformation and Story
Just put your head down and focus on the little things. 1. Drink 1/2 your body weight in ounces of water each day. 2. Eat 5-6 small meals each day with a complex carb and lean protein at each meal. 3. Every workout you do, bring your A game. One more rep, one more push up, heavier weights, focus and engage your core. It makes a difference. 4. Tracking your food, keep a journal. That handful of pretzels here or that bite of cake there makes a difference. 5. Schedule your cheat meal, once per week and keep it at that! Its the sum of all these small efforts that bring about the biggest change. It's not just doing it for 1 week and expecting a transformation, but it's over the course of 3 months that you see the most dramatic results when you stick with these tips and more!
New research has shown that diet and exercise have different effects on PCOS-linked weight. For four months, Karolinska University in Sweden put 57 overweight PCOS women on a supervised diet, a supervised exercise program, or both. On average, their body mass index (weight) was reduced 6% by the diet program, 3% by the exercise and 5% by the combined diet and exercise. But there was a distinction as to where the body fat was lost. Lower body fat and lean body mass were decreased in the dietary group, whereas upper body fat was reduced and muscle mass maintained by exercise alone. In other words, a healthier diet reduced lower body fat while exercise reduced upper body fat. Amazingly, 69% of the women had a significantly improved menstrual pattern while 34% of the women ovulated, regardless of whether they did diet alone, exercise alone, or did both. Plus, they didn't have to resort to drugs like birth control pills or metformin. Best of all, the women were able to maintain their lower weight and better monthly cycles for several years after the program ended. The message seems to be that if you want to improve your monthly cycle and shed fat, you should start a healthier diet. Or you can exercise. Either one. Or, you can do both! I strongly suggest starting with the diet aspect. 90% of the effort required to reverse PCOS is diet. You can exercises for hours every day but if you continue to eat processed carbs and sugar, your progress will be minimal. The main thing is just to get started and BE THE CHANGE! I have reversed my own PCOS symptoms with the support of the beachbody community. See my story. It was a long and hard road. I had lots of cheat days.... who am I kidding, I had cheat weeks! But I always got back on the wagon. Nothing worth while is ever easy. I got down on myself at times and felt that if I had another ultrasound where my ovaries looked like grapes, I would scream!!!!! But the day finally came when I had a single mature follicle. It took almost a year to change my lifestyle. I found that the key was not doing it alone. It is easy to get sidetracked when you are only counting on yourself not to fail. Having a community of people supporting me was key. Now I am a leader in that community helping others with the same struggle. It can be done. So, where will you get started or take your lifestyle plan to the next level? Let me know how I can help Smooches, Coach Jenn Graham
So this was my first workout after a long weekend of partying at the lake. I am immediately reminded of why I don't drink heavily anymore. I was literally 5 lbs heavier this morning and feel like a water buffalo. I sweat out two lbs during this workout. The two day headache is finally gone and I am back to my normal routine. I am still a few lbs heavier than normal. It will literally take almost three days to get back to where I was last Friday. I feel like I lost a week but getting right back on the wagon. I guess it is good to remind myself why I choose to eat healthy and workout. It makes me feel DAMN GOOD!
As a Beachbody coach I preach all the time to friends, family, and customers about the importance of diet. I know that diet is 90% of any weight loss program and yet, I have not been 100% on my own diet. I am going to Vegas in a few weeks and would like to be able to see the abs I know are buried under a thin layer if what I call fluff. It is not a lot but I know it will take serious dedication on my part to really nail my diet and not have so many "cheat days". I have found that I am able to maintain my exact weight and still eat a lot of what I want because I exercise. But if I want the abs, I need to get back on the diet wagon. So I am sharing what my abs look like now and will share my progress right before I go to Vegas on June 19th. That means I will stick to my Shakeology and cut all grain carbs out of dinner. And cheese, my dear friend, you have to go too. Parting is such sweet sorrow but its only for a few weeks. This can be done! Wish me luck! You can view my whole transformation here.
Today I am so proud to be a Beachbody coach. One of my clients and dear friend has PCOS and struggles with her weight. Always has. I started her on the "Ultimate Reset" 21 days ago and as of today, she has lost 12 lbs and is ready to start her workouts. She fought so hard to stay true to the strict guidelines of the ultimate reset and she more than met her goal of losing 10 lbs. This is exactly why I became a Beachbody coach. I will probably cry the day she calls and tells me she is free of PCOS too.
Can't wait to help others with their own transformations