healthy skin

 

 

How to have Astoundingly Beautiful Healthy Skin. My mother always said, “The old gray mare ain’t what she used to be.” Even though people say, beauty is only skin deep the fact is your skin is the most visible indicator of age. Some things do get finer with age, but let’s face it, getting older sucks in many ways.

We’ve lost the same energy we used to have, can’t get away with cheating on our diet, and don’t recover from an extra glass of wine or a poor night’s sleep. We aren’t nearly as limber, and we’re stiff and sometimes cranky. Finally, we don’t digest our food as well, and you can probably add about a dozen more things.

But worst of all, most of us just LOOK older. Ugh.

As we age, our skin can scream “ugly” in so many ways:

healthy skin
second skin
  • It becomes much thinner
  • It loses most of its elasticity and firmness
  • It’s rough and loses its smoothness
  • It starts to sag all over
  • It’s lost its bright glow

Have you ever heard the phrase “the writing is on the wall”? I say it’s on your skin in the form of baggy skin around the eyes, crow’s feet, wrinkles, sagging skin on your neck and elsewhere. And age spots on your face and hands and an overall dull appearance.

Consequently, those are unappealing and embarrassing. Aging skin is a sure telltale sign of how fast you’re maturing. But guess what? Fortunately, there’s good news! There are simple, relatively easy things you can do about it. You see, several controllable factors contribute to skin aging. They include excessive sun and UV ray exposure, environmental toxins, smoking, chronic stress, lack of sleep, lack of exercise, and repetitive movements (such as squinting and frowning).

And what about diet? You are what you eat. So what you eat and how much you eat can dramatically impact skin health and the aging process. I will discuss which are the best foods for healthy skin. First of all, I want to say that excessive eating and poor food choices such as foods containing refined carbohydrates, and high amounts of sugar cranks up the aging process. Refined vegetable and seed oils, and trans fat, basically all processed “foods” accelerate a person’s age at all levels.

Hence, enough of the dim news. Therefore, let’s talk more about the foods to add to your diet to boost skin health, fight those visual signs of aging, and make your skin glow! It’s time to say bye-bye to the crepey skin.

Finally, the 6 Best Foods for Healthy Skin

1. Citrus Fruits

When you talk about citrus fruits, you immediately think vitamin C, which is a potent antioxidant. Antioxidants like vitamin C are massive when it comes to skin aging. Oxidative stress is a primary driver of skin damage (and overall aging). Vitamin C helps your body produce new collagen, which is the main structural protein in skin. Consequently, it helps keep your skin healthy, firm, and tight. Finally, Vitamin C is also known to provide wrinkle relief and help repair sun-damaged skin. You might like to try these organic grapefruits. Here are some of the top vitamin C-rich citrus fruits:

healthy skin
grapefruit
  • grapefruit
  • Pomelo
  • Oranges
  • Grapefruit
  • Clementine
  • Lemons
  • Limes
  • Tangerine
  • Ugli fruit

2. Orange-Colored Fruits and Veggies

Orange-colored fruits and vegetables derive color from an antioxidant called ß-carotene. Which is a carotenoid the body converts to vitamin A. Like other carotenoids (such as astaxanthin, lycopene, retinol), it protects against UV sun damage. And it’s been shown to protect against sunburn. These fruits and Veggies make great smoothies. Try out some of these foods:

healthy skin
mango and cross sections
  • Carrots
  • Pumpkin
  • Sweet potatoes
  • Mangos
  • Papaya
  • Cantaloupe

3. Dark Green, Leafy Vegetables

First of all, why are dark green, leafy vegetables one of the best foods for healthy skin? Because they are chock full of some skin-nourishing nutrients, including the potent antioxidant vitamins C and E. Also the vitamins work hand-in-hand to combat oxidative stress and protect against aging skin. Vitamin E also helps the collagen in skin, by contributing to prevent loss of elasticity and stiffness. These are some of the best nutrient-rich dark, leafy greens:

healthy skin
swiss chard
  • Swiss chard
  • Turnip greens
  • Beet greens
  • Mustard greens
  • Kale
  • Collard greens

4. Who loves Tomatoes?

Tomatoes have vitamin C, ß-carotene, and vitamin E. Tomatoes are also known for lycopene, which gives tomatoes their bright red color. Lycopene is the most dominant carotenoid in the human skin. Therefore, it protects the skin from oxidative stress, photo-aging, and even sunburn. Try this organic greenhouse red on the vine tomatoes.

healthy skin
salmon

5. Salmon

Another excellent source of two potent anti-inflammatory compounds which nourish and protect the skin is salmon. They are omega-3 fats and the antioxidant astaxanthin. Oxidative stress contributes to unhealthy levels of inflammation. Because it’s like throwing gasoline on the skin-aging process—not a good thing. But supplementation with the antioxidant astaxanthin has shown to reduce wrinkles such as crow’s feet and age spots. It also improves skin elasticity, texture, and moisture. With all of these benefits, it’s no surprise salmon is one of the best foods for healthy skin.

6. Superfood Bone broth

healthy skin
bone broth

Consequently, a Bone broth is very popular nowadays. It’s become one of the most trending foods, recipes, and supplements when it comes to skin health and for an excellent reason. Also, it is an excellent source of collagen. And collagen is what gives your skin its strength.

Achieve healthy skin with these foods and fight off father time

Last, of all, aging doesn’t have to suck. Therefore, you don’t have to show your age on your skin. Therefore, fight skin aging and restore your beautiful glow by eating these foods for healthy skin. While you’re at it, take inventory of those other factors. Stress, lack of exercise, lack of sleep, overeating, and eating processed foods.

As a result, all of these factors add to the skin-aging process. In conclusion, remember, you are what you eat.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
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The Good, The Bad, and the Power of Omega-3s. For years we’ve been told that eating fat will add inches to your waistline, raise cholesterol, and cause a myriad of health problems. But now we know that not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats can protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health.

By understanding the difference between good and bad fats and how to include more healthy fat in your diet, you can improve your mood, boost your energy and well-being, and even lose weight.

What are dietary fats?

Fat is a type of nutrient, and just like protein and carbohydrates, your body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health. And despite what you may have been told, fat isn’t always the bad guy in the health and waistline wars. “Bad” fats, such as artificial trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, and so forth. But “good” fats such as unsaturated fats and omega-3s have the opposite effect.

In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.

Dietary fat and cholesterol:

Dietary fat also plays a significant role in your cholesterol levels. Cholesterol is a fatty, wax-like substance that your body needs to function correctly. In and of itself, cholesterol isn’t bad. But when you get too much of it, it can have a negative impact on your health. As with dietary fat, there are good and bad types of cholesterol.

HDL cholesterol is the “good” kind of cholesterol found in your blood.

LDL cholesterol is the “bad” kind.

The key is to keep LDL levels low and HDL high, which may protect against heart disease and stroke.

Conversely, high levels of LDL cholesterol can clog arteries, and low HDL can be a marker for increased cardiovascular risk.

Heart-Healthy Diet Tip:

  • Eating to Improve Cardiovascular Health. Rather than the amount of cholesterol you eat, the most significant influence on your cholesterol levels is the type of fats you consume. So instead of counting cholesterol, it’s important to focus on replacing bad fats with good fats.

Good fats vs. bad fats. Since fat is an integral part of a healthy diet, rather than adopting a low-fat food, it’s more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats.

Healthy or “good” fats:

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

These fats can help to:

  • Lower the risk of heart disease and stroke.
  • Lower bad LDL cholesterol levels, while increasing good HDL.
  • Prevent abnormal heart rhythms.
  • Lower triglycerides associated with heart disease and fight inflammation.
  • Lower blood pressure.
  • Prevent atherosclerosis (hardening and narrowing of the arteries).
  • Adding more of these healthy fats to your diet may also help to make you feel more satisfied after a meal, reducing hunger and thus promoting weight loss.

Good Sources of Healthy Fats:

Monounsaturated fat

  • Olive oil (extra virgin)
  • canola oil
  • peanut oil
  • sesame oils
  • Avocados
  • Olives
  • Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)
  • Peanut butter

Polyunsaturated fat

  • Sunflower seeds
  • sesame seeds
  • pumpkin seeds
  • Flaxseed
  • Walnuts
  • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil
  • Soybean and safflower oil
  • Soymilk
  • Tofu

Unhealthy or “bad” fats:

Trans fat.

Small amounts of naturally occurring trans fats can be found in meat and dairy products, but it’s artificial trans fats that are considered dangerous. This is the worst type of fat since it raises not only bad LDL cholesterol but also lowers good HDL levels. Artificial trans fats can also create inflammation, which is linked to heart disease, stroke, and other chronic conditions and contributes to insulin resistance, which increases your risk of developing Type 2 diabetes.

In the U.S., the FDA is making inroads into outlawing the use of artificial trans-fats in commercially prepared food, but it’s still important to carefully read food labels.

No amount of artificial trans fat is considered safe, so aim to eliminate it from your diet.

Saturated fat.

While not as harmful as trans fat, saturated fat can raise bad LDL cholesterol, and too much can negatively impact heart health, so it’s best consumed in moderation. While there’s no need to cut out all saturated fat from your diet, most nutrition experts recommend limiting it to 10% of your daily calories.

Primary sources of unhealthy fats:

Trans fat
  • Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
  • Packaged snack foods (crackers, microwave popcorn, chips)
  • Stick margarine, vegetable shortening
  • Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
  • Anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be “trans fat-free.”
Saturated fat
  • Red meat (beef, lamb, pork)
  • Chicken skin
  • Whole-fat dairy products (milk, cream, cheese)
  • Butter
  • Ice cream
  • Lard
  • Tropical oils such as coconut and palm oil

Refined Carbs and Sugar:

The Diet Saboteurs: Choosing Healthier Carbs Learn more>>

What these studies highlight is that when cutting down on saturated fats in your diet, it’s essential to replace them with the right foods. For example, swapping animal fats for vegetable oils—such as replacing butter with olive oil—can help lower your cholesterol and reduce your risk for a disease.

However, swapping animal fats for refined carbohydrates-such as replacing your breakfast bacon with a bagel or pastry-won’t have the same benefits. That’s because eating refined carbohydrates or sugary foods can have a similar adverse effect on your cholesterol levels, your risk for heart disease, and your weight.

Limiting your intake of saturated fat can still help improve your health—as long as you take care to replace it with good fat rather than refined carbs. In other words, don’t go no to any fat, go yes to good fat.

The power of omega-3s:

Omega-3 fatty acids are a type of polyunsaturated fat and are especially beneficial to your health. There are different types of omega-3s: EPA and DHA are found in fish and algae and have the most health benefits, while ALA comes from plants and is a less potent form of omega-3, although the body does convert ALA to EPA and DHA at low rates.

Research has shown that a diet rich in omega-3s may help to:

  • Prevent and reduce symptoms of depression, ADHD, and bipolar disorder
  • Protect against memory loss and dementia
  • Reduce the risk of heart disease, stroke, and cancer
  • Ease arthritis, joint pain, and inflammatory skin conditions
  • Support a healthy pregnancy
  • Battle fatigue, sharpen your memory and balance your mood

The Best Sources of Omega-3s

Fish: the best source of omega-3 (high in EPA and DHA)

  • Anchovies
  • Herring
  • Salmon
  • Mackerel
  • Sardines
  • Trout
  • Tuna
  • Mussels
  • Oysters
  • Halibut

Vegetarian sources of omega-3s:

  • Algae such as seaweed (high in EPA and DHA)
  • Eggs (small amounts of DHA)
  • Flaxseeds and flaxseed oil
  • Chia seeds
  • Canola and soybean oil
  • Walnuts
  • Mayonnaise
  • Edamame
  • Beans (refried, kidney, etc.)
  • Brussels sprouts
  • Kale
  • Spinach

How much omega-3s do you need?

The American Heart Association (AHA) recommends that people with documented heart disease get about 1 gram of EPA plus DHA per day. For the rest of us, the AHA recommends eating at least two 3.5 oz. (100 g) servings of fish per week.

Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are highest in omega-3 fatty acids.

If you don’t care for fish or you want to be sure to get your daily omega-3s, you may want to take an omega-3 supplement, widely available over the counter.

Try to include a variety of ALA-rich oils, nuts, seeds, and vegetables in your diet.

What to do about mercury in fish:

Despite the health benefits, nearly all seafood contains traces of pollutants, including the toxic metal mercury. The concentration of pollutants increases in larger fish so avoids eating shark, swordfish, tilefish, and king mackerel.

Most adults can safely eat 12 oz. (two 6 oz. or 170 g servings) of cooked seafood a week. For women who are pregnant, nursing mothers, and children under 12 choose fish lower in mercury, such as shrimp, canned light tuna, salmon, pollock, or catfish. You can also protect yourself by varying the types of fish that you include in your diet.

Omega-3 supplements

While omega-3s are best obtained through food, there are many omega-3 and fish oil supplements available. Fish oil contains no mercury (mercury binds to the protein, not fat) and meager amounts of other contaminants.

One capsule a day usually supplies about 200 to 400 mg of EPA plus DHA and should be enough for most people.

If you need to lower your triglycerides substantially, your doctor may recommend prescription fish oil, which has been concentrated to contain about 900 mg of EPA plus DHA per capsule.

For strict vegetarians or vegans, as well as obtaining ALA from food sources, look for capsules containing DHA and EPA extracted from algae, the source of omega-3s for fish.

Tips for taking supplements
  • For some, fish oil capsules can be hard to swallow and may leave a fishy aftertaste. Keeping the capsules in the freezer before taking them can help, or you can look for odorless or deodorized capsules.

Choosing healthy oils:

  • Vegetable oils lower LDL cholesterol and triglycerides and raise HDL or good cholesterol. Oils such as corn, sunflower, safflower, and soybean contain omega-6, a type of polyunsaturated fat that may help to reduce insulin resistance and inflammation.
  • Use naturally occurring, unhydrogenated vegetable oils such as olive, canola, safflower, and sunflower oil whenever possible.
  • Less processed oils, such as cold-pressed extra virgin olive oil, contain potentially beneficial phytochemicals.
  • When using olive oil, opt for “extra virgin,” which may have additional heart benefits over regular olive oil.

What about tropical oils, such as coconut and palm oil?

The food industry likes to tout the benefits of tropical oils, while dietary guidelines shun these oils. Who is right?

These oils can have complex effects on blood cholesterol levels—for example, raising “bad” LDL cholesterol but also raising “good” HDL cholesterol, for example-while their effects on other markers for heart disease are not yet precisely known.

For now, it’s safer to stick to vegetable oils since there’s stronger evidence that these oils are heart healthy.

If you occasionally want to eat something that contains coconut or palm oil, enjoy it as a treat—it’s better than eating something with trans fat, which these tropical oils often replace.

Tips for adding more healthy fats to your diet:

  • Instead of obsessively counting fat grams, aim for a diet rich in a variety of vegetables, fruit, nuts, and beans, with two or more weekly servings of fatty fish, moderate amounts of dairy, small amounts of red meat, and only occasional fried or processed meals.
  • It can mean replacing fried chicken with grilled chicken, swapping out some of the red meat you eat with other sources of protein such as fish, chicken, or beans, or using olive oil rather than butter. Following a Mediterranean diet can also help ensure you’re getting enough good fats in your diet and limiting the bad ones.
  • Try to eliminate trans fats from your diet. Check food labels for trans fats. Limiting commercially-baked goods and fast food can go a long way.
  • Limit your intake of saturated fats by replacing some of the red meat you eat with beans, nuts, poultry, and fish, and switching from whole milk dairy to lower fat versions. But don’t make the mistake of replacing saturated fat with refined carbohydrates and sugary foods.
  • Eat omega-3 fats every day. Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
  • Cook with olive oil. Use olive oil for stovetop cooking rather than butter, stick margarine, or lard. For baking, try canola oil.
  • Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart- and brain-healthy fats, they make for a filling meal.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
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Resources and references:

General information on dietary fats

Healthy Eating for a Healthy Heart – Information on the different kinds of fats and their effect on cholesterol (Harvard University, School of Public Health)

Saturated Fats – Outlines how saturated fats can raise cholesterol and increase the risk of heart disease and stroke. (American Heart Association)

Fats – Outlines the differences between healthy fats and unhealthy fats, including why saturated fat should be limited for people with diabetes. (American Diabetes Association)

Fats and cholesterol

Fats and Cholesterol – Information on the different kinds of fats and their effect on cholesterol (Harvard University, School of Public Health)

Omega-3s

Omega-3 fatty acids – Comprehensive article on omega-3 fatty acids and the role they may play in preventing several diseases and conditions. (University of Maryland Medical Center)

Fats: dietary guidelines

Dietary Guidelines for Americans – Summary of dietary guidelines, including recommended saturated fat limits. (USDA)

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benefits stretching

 

The Benefits of Stretching (and 4 stretches you need to do daily). First of all, did you know that stretching can improve your health and fitness with just a few simple daily stretches? Sound too good to be true? It’s not! With just a few minutes spent each day engaging in these four simple stretches, you can experience all of the benefits of stretching. Secondly, you’ll feel more energetic, revived, and ready to face your day.

What Are the Benefits of Stretching?

We’ve all heard you “should” stretch because it’s very important to stay flexible, especially as you age. But what are the real benefits, and why should you make it a daily habit?

1) It feels good— stretching allows you a few minutes of quiet time and the ability to make a mind-body connection.

2) It relieves stress— when you stretch, your body releases endorphins which wash over you with feel-good sensations.

3) It eases tension— stress and the pressures of everyday living cause your body to hold on to stress within your muscles. Therefore, stretching these muscles allows your body to release that tension and allows the stress to effectively exit your body.

4) It lengthens and strengthens muscles— your muscles become shorter when they are worked, and one of the keys to remaining flexible is to lengthen your muscles.

5) It allows more efficient movement— it’s much easier to move about when you’re limber.

6) It improves blood flow— making sure you get healthy blood flow to all your extremities is very important.

7) Lastly, it betters your health—just by doing regular stretching, you can lower your blood pressure, strengthen your immune system, improve digestion, and even boost your metabolism.

How to Warm Up for a Stretching Routine

Even though stretching shouldn’t be strenuous, it’s a good idea to warm up your muscles before you begin. This way you can truly maximize the benefits of stretching. And, as always, be sure to check with your doctor to ensure you are healthy and cleared for exercise.

So, how do you warm up?

Since you don’t want to stretch your muscles when they’re completely cold, try doing an activity that will gently raise your heart rate and get your blood flowing. Something like jogging in place, a quick walk, or arm circles coupled with a few bodyweight squats… All of these light activities allow your muscles to warm up and get primed and ready for some easy stretching. I recommend using an inexpensive exercising mat for doing your stretches on.

stretching
Seated Spinal Twist
stretching
Downward Dog
stretching
Side Bends

 

 

 

1. Downward Dog

This well-known yoga pose carries many benefits. Not only is it an excellent way to get your blood flowing, it involves your whole body. Begin on your hands and knees with your hands shoulder-width apart. Tuck your toes under and straighten your knees, lifting them off the ground, as you raise your hips upward. Stretch out your fingers and press your hands into the floor, especially your thumb and forefinger.

Then straighten your arms and legs, without locking out your knees or elbows. Keep your head and neck in line with your spine and rotate your shoulders outward. Your body should form an inverted “v.” Guide your heels toward the floor and hold this stretch for a count of 5. Return to the starting position.

If you struggle with Down Dog, be compassionate and patient with yourself; you are not the first person with tight hamstrings or weak arms. On the other hand, be diligent. Ultimately, Downward Dog will start to feel so good that you will really empathize with the full-body joy that dogs display while doing the pose.

2. Side Bends

This stretch is especially important as it opens up your lungs. Stand with your feet hip-width apart and slowly raise your arms toward the ceiling until your hands touch each other. Next, bend your right arm and place your hand on your right hip. With your left arm, reach slowly toward the right while moving your hips to the left. Hold for a count of five and repeat on the opposite side.

3. Seated Spinal Twist

This stretch helps release tension in your back. It’s especially helpful for folks who sit at a desk all day. Sit on the ground with your legs extended in front of you. Next, bend your right leg, pulling your knee toward your chest, so your heel is flat on the floor next to the outside of your left knee. Twist your upper body to the right and place your right hand on the ground behind you. Inhale and hold the position for a count of five. Exhale and repeat on opposite side.

stretching
Extended Childs Pose

4. Extended Child’s Pose

This is another common yoga stretch that’s a great way to end your flexibility session. Begin on your hands and knees with the tops of your feet and toes flat on the ground. Gently allow your hips to move back toward your ankles as you stretch your arms out straight in front of you. Keeping your head in line with your shoulders, spread your fingers and inhale. Hold for a count of five and return to your hands and knees.

Lastly, these four stretches are a great beginning to your flexibility routine. Practiced daily, you should experience all of the benefits of stretching, including an improvement not only in health markers, but you should also enjoy better circulation and digestion, an elevated mood, and even increased energy.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
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Tips for Getting High-Quality Protein in Your Diet. Protein provides energy and supports your mood and cognitive function. While it’s in many of the foods that we eat every day, for something so familiar it’s often a misunderstood part of our diets. Think of protein and you might think of steak sizzling on a grill, an energy bar touting to banish fatigue, or a protein shake promising extreme muscle growth.

Yes, these foods are all packed with protein, but when it comes to making the best protein choices to keep your body and mind healthy, quality is just as important as quantity.

What is protein?

Protein is a vital nutrient required for building, maintaining, and repairing tissues, cells, and organs throughout the body. When you eat protein, it is broken down into the 20 amino acids that are the body’s primary building blocks for growth and energy. The amino acid tryptophan influences mood by producing serotonin, which can reduce symptoms of depression and anxiety and improve overall cognitive function.

Most animal sources of protein, such as meat, poultry, fish, eggs, and dairy, deliver all the amino acids your body needs, while plant-based protein sources such as grains, beans, vegetables, and nuts often lack one or more of the essential amino acids. However, that doesn’t mean you have to eat animal products to get the right amino acids. By eating a variety of plant-based sources of protein each day, you can ensure your body gets all the essential amino acids it needs.

The health benefits of protein:

Protein gives you the energy to get up and go—and keep going. While too much protein can be harmful to people with kidney disease, diabetes, and some other conditions, eating the right amount of high-quality protein:

  • Keeps your immune system functioning correctly, maintains heart health and your respiratory system, and speeds recovery after exercise.
  • Is vital to the growth and development of children and for maintaining health in your senior years.
  • Can help reduce your risk of diabetes and cardiovascular disease.
  • Can help you think clearly and may improve recall.
  • Can improve your mood and boost your resistance to stress, anxiety, and depression.
  • May help you maintain a healthy weight by curbing appetite, making you feel full longer, and fueling you with extra energy for exercising.

As well as being imperative to feeling healthy and energetic, protein is also essential to the way you look.

Eating high-quality protein can help:

  • Maintain healthy skin, nails, and hair
  • Build muscle
  • Maintain lean body mass while dieting
  • While most people eating a Western diet get sufficient quantity of protein each day, many of us are not getting the quality of protein we need.

High-quality vs. low-quality protein

  • Distinguishing between industrially raised meat and organic, grass-fed beef is only part of separating low- and high-quality sources of protein.
  • While some processed or lunch meats, for example, can be a good source of protein, many are loaded with salt, which can cause high blood pressure and lead to other health problems.
  • Processed meats have also been linked with an increased risk of cancer, likely due to the substances used in the processing of the meat.
  • The key to ensuring you eat sufficient high-quality protein is to include different types in your diet, rather than relying on just red or processed meat.

How much high-quality protein do you need?

  • Adults should eat at least 0.8g of protein per kilogram (2.2lb) of body weight per day. That means a 180lb man should eat at least 65 grams of high-quality protein per day. A higher intake may help to lower your risk for obesity, osteoporosis, type 2 diabetes, and stroke.
  • Nursing women need about 20 grams more of high-quality protein a day than they did before pregnancy to support milk production.
  • Older adults should aim for 1 to 1.5 grams of protein for each kilogram of weight (think 0.5g of protein per lb. of body weight if that’s easier).
  • Try to divide your protein intake equally among meals.
Source: Environmental Nutrition

Good sources of high-quality protein:

Fish.

  • Most seafood is high in protein and low in saturated fat. Fish such as salmon, trout, sardines, anchovies, sablefish (black cod), and herring are also high in omega-3 fatty acids. Experts recommend eating seafood at least twice a week.

Poultry.

  • Removing the skin from chicken and turkey can substantially reduce the saturated fat. In the U.S., non-organic poultry may also contain antibiotics and been raised on GMO feed grown with pesticides, so opt for organic and free-range if possible.

Dairy products.

  • Products such as skim milk, cheese, and yogurt offer lots of healthy protein. Beware of added sugar in low-fat yogurts and flavored milk, though, and skip processed cheese that often contains non-dairy ingredients.

Beans.

  • Beans and peas are packed full of both protein and fiber. Add them to salads, soups, and stews to boost your protein intake.

Nuts and seeds.

  • As well as being rich sources of protein, nuts and seeds are also high in fiber and “good” fats. Add to salads or keep handy for snacks.

Tofu and soy products.

  • Non-GMO tofu and soy are excellent red meat alternatives, high in protein and low in fat. Try a “meatless Monday,” plant-based protein sources are often less expensive than meat so it can be as good for your wallet as it is for your health.

Tips to increase your protein intake:

  • To include more high-quality protein in your diet, try replacing processed carbs with high-quality protein. It can reduce your risk of heart disease and stroke, and you’ll also feel full longer, which can help you maintain a healthy weight.
  • Reduce the number of processed carbohydrates you consume—from foods such as pastries, cakes, pizza, cookies, and chips—and replace them with fish, beans, nuts, seeds, peas, chicken, dairy, and soy and tofu products.
  • Snack on nuts and seeds instead of chips, replace a baked dessert with Greek yogurt or swap out slices of pizza for a grilled chicken breast and a side of beans.

Not a seafood fan? Make fish more palatable:

  • If you’re not a fan of seafood, but want to include more in your diet, there are ways to make fish more palatable.
  • Always buy fresh fish. Some say tilapia, cod, or salmon have the least “fishy” taste.
  • Disguise the taste by adding a flavorful sauce.
  • Marinate fish with Creole or Cajun seasoning.
  • Add shellfish or white fish, such as cod or tilapia, to a curry.
  • Combine grilled fish with fresh salsa or your favorite chutney.
  • Mix canned salmon or tuna with low-fat mayonnaise and chopped onion for a tasty sandwich filling.

To avoid problems when increasing protein intake:

  • Choose unsalted nuts and seeds, to reduce your daily sodium intake.
  • When shopping for canned beans, choose the low sodium versions.
  • Adding more protein to your diet can increase urine output, so drink plenty of water to stay hydrated.
  • Increasing protein can also cause calcium loss so make sure to get plenty of calcium (1,000 to 1,200 mg per day).

Protein powders, shakes, and bars:

In most cases, consuming the right balance of whole foods each day will provide you with all the nutrients you need, negating the need for protein supplements.

However, you may benefit from supplementing your diet if you’re:

  • A teenager who is growing and exercising a lot.
  • An adult switching to a vegan diet—eliminating meat, chicken, fish, and even dairy and eggs from your diet.
  • An older adult with a small appetite who finds it difficult to eat your protein requirements in whole foods.
  • Starting or increasing a regular workout program, trying to add muscle, recovering from a sports injury, or find you feel weak while exercising or lifting weights.

Using protein supplements:

Protein supplements come in various forms including powders you mix with milk or water, pre-mixed, ready-to-drink shakes, or in bars. The most common types of protein used are whey, casein, and soy. Whey and casein are milk-based proteins, while soy is the better choice for vegans or anyone with a dairy allergy.

Protein supplements may not be safe for older people with renal disease or people who have recently undergone surgery on the digestive system. Some ingredients may even interact with prescription medication, so check with your doctor or pharmacist before using.

Drink plenty of water to stay hydrated and make sure you’re getting enough calcium in your diet.

Look out for extra ingredients. Many protein bars are packed with carbs and added sugar.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through the purchases you make on the provided affiliate links.
Recommended articles:

How to Maintain a Healthy Weight

Healthy Tips for Losing Weight

How a High-Fiber Diet Keeps You Feeling Full

Resources and references:

Protein: general information

Protein – Nutritional information on protein, including protein and weight control. (Harvard School of Public Health)

Optimal Dietary Protein Intake in Older People – New evidence that shows older adults need more dietary protein than do younger adults. (JAMDA)

Protein and red meat:

Red Meat Consumption Linked to Increased Risk of Mortality – Details research that found that red meat consumption is associated with an increased risk of total, cardiovascular, and cancer mortality. (Harvard School of Public Health)

Protein and Heart Health – Discusses the ways that the amounts and types of protein we eat impacts our health. (American Heart Association)

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Men's Health

 

Men’s Health is important all year round, and June is Men’s Health Month — the perfect time to team up with someone in your life to make healthy choices together to improve your health. Grab your partner, roommate, friend, or father and commit to building each other up. Our health rises and falls with those around us. Read these Men’s Health: How to Improve your Fitness suggestions to help you make smarter choices about the people’s health in your lives.

Talk about your health

Talk openly and honestly about your goals so you can help each other reach them. It’s also important to talk about any health concerns you may have. Encourage the person in your life to take his/her symptoms seriously and to get regular care — even if he/she feels fine. Schedule regular check-ups with your Doctor and talk with him about your health and fitness goals before starting to exercise. Preventive care helps you stay healthy for the long run and catches problems early when they’re easiest to treat.

Exercise and Weight Loss is essential for Men’s Health

It’s a fact: You have to burn more calories than you eat and drink to lose weight. For weight loss, it matters that you cut back on the calories that you eat and drink.  Cutting back on calories is what matters most for taking the pounds off, according to the CDC.

Exercise pays off in the long run by keeping those pounds off. Research shows that regular physical activity will increase your chances of maintaining weight loss.

How many exercises Should I Do?

Start with just a few minutes of exercise at a time. Any exercise is better than none, and that helps your body slowly get used to being active.

Your goal is to work up to half an hour most days of the week to get the full benefits from exercise.

If it’s more convenient for you, you can do short spurts, 10 minutes here, 15 minutes there, adds up. Each action by itself may not seem like much, but they add up.

Once you’re in better shape, you can gradually exercise for longer periods of time and do more strenuous activities.

When you’re up for it, you can ramp up the intensity and get the same benefits in half the time. For example, jogging for 30 minutes provides health benefits similar to walking for 60 minutes.

What Kind of Exercise Should I Do to Improve Men’s Health

Men's health
People are jogging, supporting each other and have fun.

You can do anything that makes your heart and lungs work harder, such as walking, biking, jogging, swimming, fitness classes, or cross-country skiing. Mowing your lawn, going out dancing, playing with your kids — it all counts if it revs your heart.

If you don’t exercise and you’re a man over 45, a woman over 55, or have a medical condition, ask your doctor if you should avoid any types of activities.

Start with something like walking or swimming that’s easy to your body. Work at a slow, comfortable pace, so you start to get fit without straining your body.

At least two or three times a week, do strength training. You can use resistance bands, weights, or your body weight.

Stretch all your muscles at least twice a week after you exercise. That helps keep you flexible and prevent injury. Please look for my upcoming blog on stretching. It will have valuable information for you.

How to Boost Your Metabolism With Exercise and Improve Men’s Health

Your next workout could set you up for a speedier metabolism.

Your metabolism includes all the things your body does to turn food into energy and keep you going. Some people have a faster metabolism than others.

Some things that affect whether your metabolism is speedy or sluggish include things you don’t control, like your age, sex, and genes. Sometimes a sluggish thyroid could decrease your metabolism. But once you find out that it is normal, speeding it up is up to you. Focus on what does make a difference: exercise.

Muscle cells need a lot of energy, which means they burn a lot of calories. In fact, they burn more calories than fat cells, even when you’re not exercising. So the time you spend working out reaps benefits long after you stop sweating.

Exercise becomes more important for your health and fitness as people age. You naturally lose muscle mass with age, which slows down your metabolism. Working out can stop that slide.

It’s simple. You need to challenge your muscles often in these two ways:

1. Amp up your workout. Any aerobic exercise, whether you’re running or doing Zumba, burns calories. Make it more intense, and your body will burn more calories.

Try intervals. You can do them with any cardio. The basic idea is to switch back and forth between higher and lower intensity. You make it challenging, and then back down your pace, and repeat.

Men’s health
I can relate to this picture. Is this you too?

For example, do as many jumping jacks as you can for 1 minute, and then walk in place for 2 minutes. Repeat for 15 min.

2. Lift weights. Because muscle uses more calories than fat, strengthening your muscles will make you into a more efficient calorie-burning machine, even when you’re at rest.

Twice a week, do one or two sets of 12 to 15 repetitions on each major muscle group (abs, biceps, glutes, quads).

You’ll be doing more than just helping your metabolism. Your heart, bones, and even your mood will benefit. It’s a win all around.

Make a Fitness Workout Schedule to Improve Men’s Health

Want to work more fitness into your busy life? Make a plan to include aerobic exercise and muscle strengthening. Aerobics are designed to improve the heart and lungs of the cardiovascular and respiratory systems. Muscle strengthening is necessary, especially as we age, to prevent loss of muscle bulk and strength and overall fitness. Both are crucial for good health.

Aerobic activity can help control weight and can lower your risk of heart disease, diabetes, and many other conditions.

Muscle-strengthening exercises are important for the same reasons but will also boost your metabolism.

Exercise routines, like all routines, can be modified for variety to keep it interesting as you build this healthy habit. As always consult your doctor before starting any exercise program. He’ll know if you are healthy enough to start and at what level.

Simple Fitness How-Tos for Improving Men’s Health

How to Check In With Your Body

Want to try out yoga but don’t know the first thing about tree pose? Ready to start lifting weights, or turn that walk around the park into a jog? Use these easy how-tos.

Bicep Curl

Grab weights with palms facing forward, feet under hips. Bending arms, lift weights toward shoulders. Straighten elbows and lower weights back down.

Perfect Plank

Lie on your belly. Rest upper body on forearms flat on the floor. Contract abs and butt. Slowly lift torso off the ground. Hold 5 seconds, then lower.

Tree Pose

Stand straight, shifting body weight to right foot with the left knee to chest. Turn knee to the side, press sole to the calf. Put palms together over your head. Hold 5-10 breaths.

Squats for Improving Men’s Health

Men's health
Proper form for doing a squat

Keep your feet shoulder-width apart, back straight. Bend knees and lower your rear as if sitting down in a chair, keeping knees over ankles.

The Pilates Hundred

Sit on the floor, feet flat, holding the backs of your thighs. Maintain the belly in and curl down to the floor. Now curl the head and shoulders up slightly. Pump the arms up and down at your sides. Breathe in for 5 seconds and out for 5 seconds until you hit 50 pumps. Sit up and repeat for a total of 100.

Pilates Roll-Up

Lie on your back with legs straight, feet flexed, arms reaching overhead on the floor. Press your low back into the floor. Exhale and, keeping your navel in, slowly roll up one vertebra at a time until you’re sitting up. Slowly move back down. Repeat 3 to 5 times.

Side Plank

Lie on your side with a bent elbow directly under your shoulder and use your torso muscles to lift your hips up into a side plank.

Tone Your Hamstrings

Do deadlifts: Holding free weights, stand with feet hip-width apart. Fold at your hips, keeping your back straight. Move the hips backward as you lower your upper body until it’s parallel to the floor and the weights are just below your knees. Slowly return to the starting position. Do ten reps.

Work Your Abs

Stand upright, feet apart. Lock your fingers to create a solid grip. Exhale, and sweep the hands, arms, shoulders, and chest to the left, as if you were rowing a canoe. At the same time, lift the left knee up and to the right. Inhale and return to the starting position. Exhale and perform the movement to the right. Keep switching sides for 20 reps.

 

Men's health
Good posture is what you want on the treadmill. See how are all working in the front of the treadmill.

Get Perfect Posture on a Cardio Machine.

The treadmill death grip can cut into your results. Hold on lightly.

Make Your Routine Stick to Improve Men’s Health

Keep exercise to 20- to 30-minute sessions, 2-3 days a week. Pick a comfortable place: home, outside, or at the gym. Track your progress. Reward yourself.

Beat Boredom

Try a new walking or biking route. Even using a different room for your workout can help keep it interesting.

Power Up Before You Start Moving

Make your pre-workout snack mostly carbs with some protein: half a bagel or a large banana with a little peanut butter.

Start Interval Training

Warm up for 5 minutes. Then push up the pace for 1 to 2 minutes. Return to your typical speed for 2 to 10 minutes and repeat for the length of your workout. As your fitness improves, shorten the rest time and spend more time working harder.

Go from Walking to Running

Run 5 to 10 seconds out of every minute. Walk the rest of the minute. When your endurance gets stronger, you can gradually adjust the walk/run ratio.

Run Further

Boost your mileage by no more than 10% each week.

Train for a 5K

Men's health
Ready, set, go!

Pick a 5K race that is 2 to 3 months away. Start slowly, walking or jogging for 10-15 minutes during your first few workout sessions. Add a few minutes each week until you can run for at least 4 miles.

How to Check In With Your Body

Take the Pledge Test. If you can say the Pledge of Allegiance quickly while working out, you’re in your target aerobic zone. Gasping? Ease up a bit.

Know if You’ve Worked a Muscle Hard Enough

You’ve probably worked a muscle “to failure” if you can feel burn in the muscle during the last few reps and you can’t keep form.

Manage Sore Muscles

Use an ice pack wrapped in a damp thin towel or pillowcase for instant relief. Later, use heat to get more blood to your achy places.

Stretch Your Achilles

Face a wall with your right foot in front of the left. Bend your right knee. Keep your left straight and press your hips forward. Lean into the wall. Keep your heels down and knees in line with your feet. Hold 20 seconds, then repeat 3-5 times with each leg.

Stop a Side Stitch

Slow down. Put your hand on your stomach and breathe deeply for 2-4 minutes, making sure your belly rises and falls.

Treat Muscle Cramps

Stop exercising, rest, and hydrate, preferably with a sports drink that can restore your electrolyte balance (I go to the baby aisle in the store and buy electrolyte to drink). They have several flavors, and it’s the quickest way I know of to replace your electrolyte balance.

Check Your Flex Quotient

Men's Health
I prefer doing it this way. Strike this pose and hold for 30 seconds then switch to the other side and keep. Do ten reps

Just for fun: Put one hand behind your head and the other behind your back. Can you touch your fingertips? If you can, you’re pretty bendy.

These are just a few ways that you and an important person in your life can inspire each other to improve your health together. Start small and set realistic goals. Remember, every day is a new opportunity to make healthier choices than you did the day before, so start today. Team up for a longer, healthier life!

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
Recommended articles:

How to Plan and Enjoy a Healthy Diet

How to get a Good Fitness Workout

Easy Metabolism-Boosting Tips to Speed Up Weight Loss

3 ways your Fitness Benefits from Resistance Training

6 Myths about Exercising and Aging

You Want to Lose Weight Now, But How?

Tips for Buying Best Home Exercise Equipment

6 Ways to Relieve Stress Instantly

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Can Eating Healthier Carbs Improve Your Health and Waistline? They’re the comfort foods we crave when we’re feeling down or stressed: pasta, fries, white bread, cookies, pastries, ice cream, cakes. But these simple or refined carbohydrates cause rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline.

Cutting back on these diet saboteurs don’t mean feeling unsatisfied or never enjoying comfort food again. The key is to choose the healthier carbs. Complex carbs such as vegetables, whole grains, and naturally sweet fruit digest slower, resulting in stable blood sugar and less fat accumulation. You’ll not only feel healthier and more energetic, you could also shed that stubborn belly fat so many of us struggle with.

Why are refined carbs and sugar so bad for your health?

Refined or simple carbohydrates include sugars and refined grains that have been stripped of all bran, fiber, and nutrients. These include white bread, pizza dough, pasta, pastries, white flour, white rice, and many breakfast kinds of cereal. They digest quickly and their high glycemic index causes unhealthy spikes in blood sugar levels.

When you eat refined carbs, your bloodstream is flooded with sugar which triggers a surge of insulin to clear the sugar from your blood. All this insulin can leave you feeling hungry soon after a meal, often craving more sugary carbs. This can cause you to overeat, put on weight, and over time lead to insulin resistance and type-2 diabetes. Diets high in refined carbs and sugar have also been linked to high blood pressure, heart disease, obesity, hyperactivity, mood disorders, and even suicide in teenagers.

For many of us, cutting back on sugary treats and overcoming our carb cravings can seem like a daunting task. But by focusing on whole foods and complex, unrefined carbs, you can reduce your intake of sugar and refined carbs, keep your blood sugar stable, maintain a healthy weight, and still find ways to satisfy your sweet tooth.

The not-so-sweet link between sugar and belly fat:

A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance and an increased risk of diabetes. Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy, and granola bars) are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.

Good carbs vs. bad carbs:

Carbohydrates are one of your body’s main sources of energy. Health organizations such as the U.S. Department of Health and Human Services recommend that 45 to 65 percent of your daily calories should come from carbohydrates. However, the majority of these should be from complex, unrefined healthier carbs rather than refined carbs (including starches such as potatoes and corn).

Unlike simple carbs, complex carbohydrates (healthier carbs) are digested slowly, causing a gradual rise in blood sugar. They’re usually high in nutrients and fiber, which can help prevent serious disease, aid with weight-loss, and improve your energy levels. In general, “good” carbohydrates have a lower glycemic load and can even help guard against type 2 diabetes and cardiovascular problems in the future.

Healthier carbs include:

  • Unrefined whole grains – whole wheat or multigrain bread, brown rice, barley, quinoa, bran cereal, oatmeal
  • Non-starchy vegetables – spinach, green beans, Brussels sprouts, celery, tomatoes
  • Legumes – kidney beans, baked beans, peas, lentils
  • Nuts – peanuts, cashews, walnuts
  • Fruit – apples, berries, citrus fruit, bananas, pears

What are the glycemic index and glycemic load?

The glycemic index (GI) measures how rapidly a food spikes your blood sugar, while the glycemic load measures the amount of digestible carbohydrate (total carbohydrate minus fiber) the food contains. While both can be useful tools, having to refer to different tables can be unnecessarily complicated. Unless you’re on a specific diet, most people find it easiest to stick to the broad guidelines of what makes a carb “good” or “bad”.

Switching to healthier carbs:

While there are many health benefits to switching from refined to complex carbs, you don’t have to consign yourself to never again eating French fries or a slice of white bread. After all, when you ban certain foods, it’s natural to crave those foods even more. Instead, make refined carbs and sugary foods an occasional indulgence rather than a regular part of your diet. As you reduce your intake of these unhealthy foods, you’ll likely find yourself craving them less and less.

Healthier carbs are:

  • Brown or wild rice, riced cauliflower
  • Cauliflower mash, sweet potato
  • Whole-wheat pasta, spaghetti squash
  • Whole-wheat or whole-grain bread
  • High-fiber, low-sugar cereal
  • Steel-cut or rolled oats
  • Low-sugar bran flakes
  • Leafy greens
  • Nuts, or raw veggies for dipping

Added sugar is just empty calories:

Your body gets all the sugar it needs from that naturally occurring in food—fructose in fruit or lactose in milk, for example. All the sugar added to processed food offers no nutritional value—but just means a lot of empty calories that can sabotage any healthy diet, contribute to weight gain, and increase your risk for serious health problems.

Again, it’s unrealistic to try to eliminate all sugar and empty calories from your diet. The American Heart Association recommends limiting the amount of added sugars you consume to no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for women and 150 calories per day (9 teaspoons or 36 grams) for men.

If that still sounds like a lot, it’s worth remembering that a 12-ounce soda contains up to 10 teaspoons of added sugar—some shakes and sweetened coffee drinks even more. The average American currently consumes 19.5 teaspoons (82 grams) of added sugar each day, often without realizing it. By becoming more aware of the sugar in your diet, you can cut down to the recommended levels and make a huge difference to the way you look, think, and feel.

How to cut down on sugar:

  • Slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust and wean yourself off the craving.
  • Cook more at home. By preparing more of your own food, you can ensure that you and your family eat fresh, wholesome meals without added sugar.
  • Give recipes a makeover. Many dessert recipes taste just as good with less sugar.
  • Avoid sugary drinks—even “diet” versions. Artificial sweetener can still trigger sugar cravings that contribute to weight gain. Instead of soda, try adding a splash of fruit juice to sparkling water. Or blend skim milk with a banana or berries for a delicious, healthy smoothie.
  • Avoid processed or packaged foods. About 75% of packaged food in the U.S. contains added sugar—including canned soups, frozen dinners, and low-fat meals—that can quickly add up to unhealthy amounts.
  • Be careful when eating out. Most gravy, dressings, and sauces are packed with sugar, so ask for it to be served on the side.
  • Eat healthier snacks. Cut down on sweet snacks such as candy, chocolate, and cakes. Instead, satisfy your sweet tooth with naturally sweet food such as fruit, peppers, or natural peanut butter.
  • Create your own frozen treats. Freeze pure fruit juice in an ice-cube tray with plastic spoons as popsicle handles. Or make frozen fruit kabobs using pineapple chunks, bananas, grapes, and berries.
  • Check labels of all the packaged food you buy. Choose low-sugar products—but be aware that manufacturers often try to hide sugar on labels.

How to spot hidden sugar in your food:

Being smart about sweets is only part of the battle of reducing sugar in your diet. Sugar is also hidden in many packaged foods, fast food meals, and grocery store staples such as bread, cereals, canned goods, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, and ketchup. The first step is to spot hidden sugar on food labels, which can take some sleuthing:

Do some detective work:

Manufacturers are required to provide the total amount of sugar in a serving but do not have to spell out how much of this sugar has been added and how much is naturally in the food. The trick is deciphering which ingredients are added sugars. Aside from the obvious ones—sugar, honey, molasses—added sugar can appear as agave nectar, cane crystals, corn sweetener, crystalline fructose, dextrose, evaporated cane juice, fructose, high-fructose corn syrup, invert sugar, lactose, maltose, malt syrup, and more.

A wise approach is to avoid products that have any of these added sugars at or near the top of the list of ingredients—or ones that have several different types of sugar scattered throughout the list. If a product is chock-full of sugar, you would expect to see “sugar” listed first, or maybe second. But food makers can fudge the list by adding sweeteners that aren’t technically called sugar. The trick is that each sweetener is listed separately.

The contribution of each added sugar may be small enough that it shows up fourth, fifth, or even further down the list. But add them up and you can get a surprising dose of added sugar.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
Recommended article:

Are you trying to get rid of Stubborn Belly Fat?

10 Healthy Eating Habits That Will Change Your Life

You Want to Lose Weight Now, But How?

How a High-Fiber Diet Keeps you, Full

How to Fight Sugar Addiction and Win

 

Resources and references

Carbohydrates and Blood Sugar – How to choose healthy carbs, including lists of the glycemic load of different foods. (Harvard School of Public Health)

Cutting back on added sugar – How cutting back on sweetened beverages is a good place to start on reducing your sugar intake. (Harvard Health Publications)

How to spot and avoid added sugar – Why sugar is so bad for you and how to spot it hidden in foods such as cereal, pasta sauce, and crackers. (Harvard Health Publications)

Sugar exposed as a deadly villain in obesity epidemic – Article examining how addictive sugar can be, with tips to cut down. (The Guardian). Authors: Lawrence Robinson and Robert Segal, M.A. Last updated: October 2017.

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