Healthy Eating by Eliminating Sugar From Diet and Prevent Childhood Obesity| Healthy Eating by Eliminating Sugar From Diet

Healthy Eating by Eliminating Sugar From Diet and Prevent Childhood Obesity, Sugar has been associated with high cholesterol, weight gain, and obesity.  The average American eats about 22 – 28 teaspoons of sugar daily, which is almost a pound's worth of calories a week.

Sugar is definitely a hard food to take away from our diet because it puts up a fight by altering hormone responses and brain functions to create cravings.  Sugar is a sweetener and we interact with many of them like honey, agave, maple syrup, corn, fructose, and fruit.  Fructose can be metabolized in the liver and doesn’t raise insulin levels, but it can still cause weight gain and put someone at risk for a disease the same way different sugars can.

When you want to eat healthy, looking for healthier choices can be deceiving because there is sugar hidden in many foods were might consider being a healthier option.  The American Heart Association suggests that women eat no more than 24 grams of sugar a day and men eat no more than 36 grams of sugar a day.

Sugar is always found in processed foods, which are high in sugar but lack important vitamins and minerals.  When seeking to eat healthier, avoid processed foods when you can.  Many sweet bowls of cereal contain about four teaspoons of sugar in each serving.  Eating a large amount of sugar for breakfast will wake you up for a little while and then you will crash later and look for more sugar just to wake you up again.  We assume that peanut butter and jelly sandwiches are good for us, but they can contain 18 grams of sugar!  Six ounces of yogurt can have 27 grams of sugar, a small serving of raisins can have about 30 grams, and a half-cup serving of tomato sauce can contain up to 7 grams of sugar.

It is important to stay hydrated, especially during the hotter months.  Our bodies are made up of 60-70% water, so we need to constantly replenish our water supply.  Fat camps do not teach the importance of hydration and why we need to keep drinking water.

We are always looking for that high sugar and calorie-filled soda, juice, or sports drink. The easiest and quickest way to determine your hydration is to look at your urine.  If it’s a light yellow then your body is properly hydrated, but if it’s a dark yellow then you are most likely dehydrated, so drink more water.  If you catch yourself constantly running to the bathroom and your urine is clear, then you are probably drinking too much water, or you may need to excrete that water through sweat.

Fat camps may encourage campers to keep drinking water because of their workouts, but they aren’t necessarily teaching its importance.  Learning about these essentials is very important because it helps our bodies function properly.  Fat camps do not provide support guidance to their campers as they lose weight and how to continue losing weight when they leave camp.

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A Summer Healthy Lifestyle

People think just because it’s summer and the livin’ is easy, we don’t have to worry what we’re eating.  Wrong!  Many who take a summer vacation from work also take a vacation from eating healthy and end up much heavier at the end of summer.

During the warmer weather, everyone enjoys ice and frozen desserts.  Americans enjoy about 25 pounds of ice cream and other frozen treats per person a year, according to a HighBeam Business report.  In USDA analyses, a cup of premium ice cream usually has more than 500 calories and is made up of added sugar and saturated fat.  A cup of soft-serve yogurt has only about 230 calories.

Limit how many frozen treats you consume, no more than a couple times a week, and keep the servings in check.  Try to choose regular and no premium options and vanilla are lower in calories than other flavors with mix-ins.  “Whipped” or “slow-churned” frozen desserts have fewer calories per serving than other non-whipped counterparts.  100 % fruit pops, lighter ice cream sandwiches and fudge bars are lower in calories and portion-controlled, which many have 100-150 calories per serving.

During the summer you should always keep your body well hydrated and calorie-free water should be your first choice.

Avoid reaching for sodas, Slurpees, smoothies, or strawberry daiquiris or you might feel your waistband expand.  Liquid calories raise your brain’s hunger and satiety regulators which make it harder to control your calorie intake.  Alcoholic drinks are even worse because they contain a lot of calories and alcohol actually stimulates appetite while it decreases inhibitions and activates the food reward areas within the brain.  Limit your liquid calories to no more than 150 a day and if it’s an alcoholic drink a lower calorie option.

Of course, when it is hot out people tend to crank their AC.  By doing so, you might be turning your metabolism down and turning your appetite up.  According to researchers from Pennington Biomedical Research Center at Louisiana State University report in the journal Critical Reviews in Food Science and Nutrition, they found that air-conditional may play a role in the obesity epidemic.  The researchers suggest that as more homes continue to use air conditioning the obesity rates also skyrocketed.  They also found that when the body is exposed to heat and humidity, the person's appetite decrease and they will tend to eat less.  Also, at the same time, if you sweating, your metabolism will work extra hard to help cool your body temperature. During the summer sweating is a very good thing, and make sure you stay hydrated! This is in reference to Don’t Let Summer Sabotage Your Diet

Keep Kids Healthy and Prevent Childhood Obesity

Exercise Guidelines for Children, In order to stay healthy and maintain a healthy weight, exercise is essential for everyone. Outside of weight loss and maintenance, there are many health benefits to being physically active which research has suggested that overall prolongs our lives and will prevent adult and childhood obesity.Aerobic and anaerobic exercising are the two types of exercising that you can do.

Aerobic exercise will get your heart beets up, your blood pumping, and your body breaks out sweating. This would be considered a high-intensity workout. Aerobic exercise includes running, swimming, aerobic dancing, etc.

 Anaerobic doesn’t use up as much oxygen so your heart rate does not get too high and your breathing is slower than aerobic activity. Anaerobic activity includes strength training, weight lifting, rock climbing, and heavy gardening

Aerobic activity should make up most of the exercise activities that your child does throughout the week.Children should get at least an hour a day of physical activity The minimum Aerobic activity should be done 3 times a week. This exercise will not only help maintain your child’s weight but will also strengthen their bones and muscles, help prevent type 2 diabetes and other chronic conditions, and greatly improve overall health.Give your children lots of options to stay active. They will get involved in more activities if they have more options.Healthy weight is important at a young age as a preventative to obesity so stress the importance of exercise, and healthy eating habits. Be effective parents by setting a good example and exercising along with your children.

If you can't motivate your child to get active, you can go to a weight loss camp in the summer. Children will not listen to their parents, but a professional can show them the way to healthy living and beat the risk of childhood Obesity.

A Summer of Healthy Diet

Generally, when it's summer everyone believes the “livin’ is easy” and we don’t have to worry about what we are consuming, if you thought that, then you’re wrong!  People who take a summer vacation from work and school tend to take one from healthy eating and end up adding pounds to their waistlines.

During the summer, how can anyone deny ice and frozen desserts?  In fact,  according to a High Beam Business report, Americans enjoy about 25 pounds of ice cream and other frozen treats per person a year!  In United States Department f Agriculture analyses, a cup of premium ice cream usually contains more than 500 calories and is made up of added sugar and saturated fat.  To start a summer of healthy eating tries a cup of soft-serve yogurt that has about 230 calories.

Keep a limit of how many icy and frozen treats you eat; only a couple times a week.  Go for regular and no premium options and vanilla contains fewer calories than other mix-in flavors.  Also, whipped or slow-churned frozen treats have lower calories per serving than other non-whipped options.  Try 100% fruit pops, lighter ice cream sandwiches, and fudge bars that have fewer calories and are portion-controlled, which many only have 100-150 calories per serving.

During a hot summer, you should always keep yourself hydrated and calorie-free water should always be your first choice; it’s the best option for healthy eating.  Avoid those sodas, Slurpees, smoothies, and strawberry daiquiris because liquid calories raise your brain’s hunger and satiety regulators which make it even harder to control your calorie intake.  Alcoholic beverages are the worse to drink during the summer because they are high in calories and alcohol stimulates appetite while it decreases inhibitions and activates the food areas in the brain.  Try to limit drinking liquid calories to no more than 150 a day and if it’s an alcoholic beverage drink a low-calorie option.

Sure, we all enjoy air conditioning during the summer, but by cranking up your AC you might be turning your metabolism down and your appetite up. In the Pennington Biomedical Research Center at Louisiana State University report in the journal, Critical Reviews in Food Science and Nutrition researchers found that air conditioners might play a role in the obesity epidemic.  When the body is exposed to heat and humidity, a person's appetite tends to decrease and they eat less.; this can actually help you work towards a healthy eating goal because you will eat smaller portions.  When you are sweating, your metabolism will actually work extra hard to help cool your body temperature.

Eliminating processed foods from your diet is the best way to work towards eating healthier and avoid eating sugar-added foods. Try adding organic meat, nuts, seeds, veggies, whole dairy, fruit, and healthier fats like coconut and olive oil to your diet.  If you do eat processed foods, make sure to read the labels and look out for “nonfat” foods because they usually contain chemicals and sugars.  Avoid drinking sweetened drinks, even juice because they are usually high in sugar with no fiber or fat to balance it out.  Try to diminish or reduce your consumption of artificial sweeteners because it can just increase your cravings for more sugar and carb-filled foods.