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 | February is National Heart Health Month! This month I want to celebrate with a little inspiration and education on why reducing sugar intake is important not only for a healthy body, but also a healthy heart. Yes you read that right! I said sugar...bet you thought I was going to say fat? Back in November 2014, The Journal of the American Medical Association (JAMA) published a study that found people who consumed 17 to 21 percent of calories from added sugar had a 38 percent higher risk of dying from cardiovascular disease compared to those who consumed 8 percent calories from added sugar. Those who consumed 21 percent or more calories from added sugar had more than double the risk. Because of these findings, the American Heart Association revamped their guidelines and now recommends women have no more than 6 teaspoons of added sugar per day (equivalent to 100 calories) and men have no more than 9 teaspoons (equivalent to 150 calories) per day.
This month I’m sharing 6 Tips to Decrease Added Sugar for a Healthier Heart. I hope it inspires you to explore ways to reduce added sugar in your diet.
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6 Tips To Decrease Added Sugar for a Healthier Heart:
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 Reduce and remove sugar-sweetened beverages. A twelve ounce can of soda packs in about 9 teaspoons of sugar, equivalent to 35 grams and 140 calories. Sugar-sweetened beverages include not only soda but also fruit juices, fancy coffee drinks, energy drinks, sports drinks, sugar sweetened kefir, as well as organic juices. Simply eliminating sugary beverages from your diet can significantly reduce your overall sugar consumption.
- Read the food label. The new Nutrition Facts label is receiving a much needed overhaul and by 2018 we will start seeing updates on food packages. The new Nutrition Facts label will disclose how much added sugar is in the product, helping the consumer decipher between natural sugar and added sugars.
- Watch the condiments. Condiments such as BBQ sauce, ketchup, and salad dressing can sneak in extra sugar. Two tablespoons of ketchup has 7.4 grams (nearly two teaspoons!) of sugar—almost one-third the daily recommendation for women! Be aware of how frequently you use these foods and start asking yourself “Is there a better alternative?”, “Am I adding ketchup out of taste or habit?”, “Can I use less?” Small changes add up.
- Remove the health halo. There are foods marketed as “health foods” yet they are loaded with added sugar such as granola, smoothies, yogurt, granola bars, dried fruit, and even some breads. I’m not suggesting banning these foods, but read labels and be aware of how much added sugar you’re getting from these “health foods.” Look for alternatives with no added sugar. A little education and awareness will go a long way in reducing sugar intake!
- Start your day with more fiber. Breakfast is not the time for dessert. A great start to the day includes foods high in fiber such as oatmeal, hot quinoa, sprouted grain bread, and low sugar high fiber cold cereal (look for at least 5 grams of fiber per serving) complemented with protein and healthy fats. Eggs, nuts, seeds, plain Greek yogurt and nonfat cottage cheese are all good sources of protein to start the day.
- Satisfy your sweet tooth with fresh fruit. Replace your traditional sweet tooth favorites such as candy, desserts, cakes, cookies, and pastries with fresh fruit.
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What better way to spread body kindness than with homemade guacamole! This twist by POM Wonderful is a dish sure to be loved by all. Be kind and share with others :)
by Chef Katie Chin of POM Wonderful
Ingredients
- 1/2 cup arils from POM Wonderful Pomegranates or 1/2 cup POM POMS Fresh Arils
- 2 ripe avocados, skin and pit removed
- zest and juice of 1 lime
- 1 small red onion, finely chopped
- 1 large jalapeño chili, deseeded and finely chopped
- 1 garlic clove, minced
- kosher salt to taste
- tortilla chips or pita chips
Preparation
- Prepare fresh pomegranate arils, if necessary.
- In a medium-sized mixing bowl, mash the avocado and mix in the lime zest and juice, red onion, jalapeño and garlic.
- Season to taste with salt.
- Stir in the arils.
- Serve with tortilla or pita chips.
*To prepare fresh arils, score 1 large POM Wonderful Pomegranate and place in a bowl of water. Break open the pomegranate under water to free the arils (seed sacs). The arils will sink to the bottom of the bowl and the membrane will float to the top. Sieve and put the arils in a separate bowl. Reserve 1/2 cup of the arils from fruit and set aside. (Refrigerate or freeze remaining arils for another use.)
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| It is easier and more cost effective... |
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"It is easier and more cost effective to maintain good health than to regain it once it is lost." Kenneth H. Cooper, MD, MPH
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| 3 Health Consequences of Too Much Sugar |
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- Increased Risk of Obesity - It doesn’t come as a surprise that the 2015 World Health Organization (WHO) review of literature on weight and sugar found an increased amount of sugar in the diet is associated with weight gain. However, sugar is not the only blame for an increase in rates of obesity. Overall increase in calorie intake, including, but not limited to, easier access to food, larger portion sizes, decrease in physical activity and other changes in our environment all contribute to increased rates of obesity.
- Tooth Decay - People who consume more than 10 percent of their daily calories from added sugar have higher rates of tooth decay. Following the tips above along with proper dental hygiene is the best way to prevent tooth decay. Quick tip: Brush teeth immediately after eating sweets, especially sticky sweets like caramel.
- Heart Disease - Sugar increases blood triglycerides and cholesterol, which can result in hardening of the arteries, increasing risk for heart attack, stroke and heart disease. There are some studies linking sugar with high blood pressure. Bottom line, for a healthy heart reduce the amount of added sugar in your diet.
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| ABOUT SO Nutrition | | Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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| Copyright © 2015 Customized Nutrition Newsletters, All rights reserved. |
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