Newsletter #21

Hello Friends

Holiday time usually means all those wonderful goodies on the party table, Chocolate Covered Pretzels, Boston Cream Pie and Red Velvet cake etc... You get the picture. Many of you will choose to avoid the temptation of all these fun foods and some will decide on moderation, others will... Well let’s move on... Sugar also comes hidden in many other forms and hidden under names that I’m sure you are not all aware of.

I have asked Susan Dopart our contributing dietician to write a very timely piece for us about sugar.

With so many forms of sugar out there and the risk of health problems what is really important to know about sugar, how much is okay to eat and will it really affect my health in a major way?

Sugar has been blamed for many things from diabetes, hyperactivity in children, and autoimmune problems to acne. The real key is how much you consume.

Many names for sugar exist – some may be but are not limited to sucrose, dextrose, maltose, glucose, mannitol, sorbitol, molasses, monosaccharides, polysaccharides, maple syrup, maple sugar, date sugar, brown sugar, raw sugar, turbinado sugar, or high fructose corn syrup. If the product contains any of these, it could be a high sugar product.

Since American culture is accustomed to high levels of sweetness, many of our foods have additional sugar added. This includes anything from small yogurts to salad dressings, and many other foods you may be eating on a regular basis. Many fat-free and low fat products have sugar added, causing them to become basically high sugar products. The following list reveals foods that can have sugars or hidden sugars you may not be aware of:

• flavored, sweetened yogurts
• condiments, such as ketchup, barbeque sauce or other sauces
• relish – sweet pickle
• any low fat or fat-free product
• salad dressings
• smoothie drinks
• canned or bottled tomato sauces
• pre-made deli case salads or entrees
• teriyaki sauce
• frozen vegetables and entrees
• canned fruits – in syrups
• specialty waters and drinks (coffee, tea)
• processed meats

The new guidelines of the American Heart Association suggest limiting sugar intake to no more than 100 calories per day for woman and 150 calories for men. This translates to no more than 5-8 teaspoons of sugar per day. On a label 1 teaspoon of sugar equals 4 grams of sugar so the label limit is 20-32 grams of sugar per day.

To put this concept in real life terms, a 12 ounce can of soda has 40 grams of sugar which is over the recommended level. If you look at the labels of foods you normally eat, you will be able to monitor how much sugar you are consuming.

Although sugar is not the culprit for many of the adverse affects it has been blamed for it is still a concern for your health. A high sugar diet can increase all types of inflammation in the body which can lead to many health-related problems.

Sugar can also lower the immune system, leading to increased risk of colds and flues. One of the most important considerations is having even blood sugars leading to good sustained energy throughout the day. If you are consuming increased amounts of sugar in any form, your body produces high amounts of insulin, leading to fluctuation in blood sugars and fatigue.

So keep to the limits if you want to have good energy, maintain your health and avoid illness during the holiday season. Your body will think you gave it a wonderful gift!

Eat Well, Live Well, Stay Strong!
Susan Dopart M.S.R.D. Susan is a registered dietician that I regularly confer with. Susan has an office in Santa Monica and her contact information can be found below.
Susan B. Dopart, M.S., R.D.
2336 Santa Monica Blvd. Ste. 201
Santa Monica, CA 90404
310-828-4476
Please remember to look for Susan’s new book. You can also check out Susan’s website
All previous newsletters plus photos and other interesting links can be found on my web site www.maximizefitness.com

David White
david@maximizefitness.com
Please let me know if there is anyone else that may benefit from future E-mails I would be glad to add him or her to the list.
Any questions regarding training or this newsletter please E-mail the above address or call
213-760-3144