One Of the Most Important Ingredients We All Need To Pay Attention To

Years ago, I was diagnosed with repetitive strain injury (RSI) in my hands and arms. This news was completely devastating to me. Writing is a massive part of my life, and my hands are part of my livelihood; therefore, you can only imagine the amount of stress it put on me to lose full use of my hands.

Since that day of hearing that news, it has created a new foundation for my well-being. At the core of that foundation are the foods I consume. As a self-help writer, I very well know everything is connected. I have come to know and deeply understand that what we eat has more to do with solely how we look. It is more concretely tied to how we feel, our quality of sleep, and our energy levels.

One of the first ingredients I decided to pay attention to was sugar.

When we think of sugar, the first food items that most likely come to mind are cake, cookies, candy, and soft drinks. Here is the sad part, though. Unfortunately, sugar is finding its way into almost everything we consume, sometimes in alarming quantities.

Although sugar may be sweet and delicious and oh so yummy, the ugly truth is that excessive sugar consumption can lead to health problems such as weight gain, obesity, type 2 diabetes, and heart disease.

The scary thing I learned is that reaching the ‘excessive’ amount can quickly be consumed by mid-afternoon.

According to the Centers for Disease Control and Prevention, the average American consumes around 19.5 teaspoons of added sugars daily. Think about that for a minute. If someone placed 20 teaspoons of sugar in front of you, would you begin to think differently about what you’re about to eat?

So what can someone like you and me do about it, even if we aren’t experts or dieticians when it comes to our food?

As most of you know, I am a big fan of baby steps. I like a plan that will help throughout our lives, not just a quick fix— a sustainable plan of action, if you will.

Here are 5 tips to become more mindful of your sugar intake:

Cut Back Slowly

Are you a person that puts five teaspoons of creamer in your coffee? Don’t be shy. I was once that girl too. Or what about two sodas a day or a bowl of ice cream every night? Quantity matters. Instead, shoot for a little less tomorrow. Then a little less the day after that. I am not suggesting giving up sugar entirely. I would hate to say that’s impossible, but I tried to do it before, and it’s HARD, so I would never suggest cutting it out altogether. However, if you can cut back, pay attention to the amounts, and be more cognizant, that plan is a good place to start.

Ask Yourself- “Do I Have To Have This In The House?”

Certain foods seem to get me into trouble if I have them in the house. Doritos are my ultimate favorite. Here is the issue. If I were to keep them in the house, guess where I would head every time I was hungry. Probably to the Doritos. If this is you with a particular food item, let’s say packaged cookies, begin by not allowing it to be a staple item in your home. I promise you life will go on without it. It doesn’t need to be in your cupboard at all times. Instead, indulge in your special treat when going out to eat, at a party, every third time you shop, or when you visit a friend.

Eat More Of What Is Healthy For You

Allowing yourself to become ultra hungry leaves room for quick fixes of foods you can learn to live without. Instead, eat foods that will leave you feeling full and nourished. Think whole fruits, legumes, whole grains, and vegetables. When choosing these items, you know entirely what you are eating. When I eat an apple, I know I am eating an apple.

Avoid Canned Fruits That Are Packed In Syrup

Instead, choose fresh fruit or fruit canned in water.

Pay Special Attention To Labels

Certain food items, like cake, obviously have sugar, but then there are the not-so-well-known items that aren’t as obvious. Certain types of yogurt, protein bars, packaged oatmeal, etc., have alarming amounts of sugar. Begin by becoming knowledgeable. Pay attention to added sugar vs. naturally occurring sugar. Food labels now need to disclose added sugars, making it easier to track how much added sugar you consume. There are always other options, such as choosing plain yogurt and adding your own fruit and nuts.

One more tip to note. Sugar can be labeled under a plethora of names, such as cane sugar, brown rice syrup, sucrose, and dextrose. Therefore, just because you don’t see the word sugar, do not assume it’s not there; there are around 55 different names.

I would love to hear your other suggestions.

Be well, friends.