Strategies to Reduce Processed Sugar Intake

Sugar significantly contributes to obesity and other health problems such as diabetes and heart disease. Note that we are referring primarily to "added" sugar, especially concerning processed foods (snacks, packaged juices, etc.). Although fruits contain sugars, the insulin response from eating fruit is very different from ingesting post-production added sugars. Reducing your processed sugar intake can improve your overall health and help you maintain a healthy weight. Here are some strategies to help you reduce your processed sugar intake:

  1. Read food labels: Foods high in sugar are often disguised by names such as corn syrup, fructose, glucose, and maltose. Pay special attention to the "Added Sugars" line. Reading food labels can help you identify and avoid high-sugar foods.
  2. Avoid sugary drinks: Sugary drinks such as soda, energy, and sports drinks are loaded with sugar and calories. Replace sugary beverages with water, herbal tea, or low-calorie options. If you enjoy juice, be careful of how much you drink! Note that juice is naturally very high in sugar, and replacing soft drinks with juices will likely yield minor results.
  3. Choose whole foods: Choose whole foods such as fruits, vegetables, and whole grains that are naturally low in sugar, or contain fiber to help with appropriate digestion. Avoid processed foods, which often contain added sugars.
  4. Natural sweeteners: Use natural sweeteners like honey, maple syrup, and stevia instead of refined cane sugars.
  5. Plan: You know we are a fan of meal prep here! Plan your meals and snacks ahead of time to avoid sugary temptations. Pack healthy snacks such as fruits, nuts, and seeds to help you resist cravings.
  6. Practice moderation: You don't have to eliminate sugar from your diet completely, but practicing moderation is key. Enjoy sweets in small amounts and as an occasional treat.

Reducing sugar intake can be challenging, but the health benefits are worth it. Anecdotally, when I eat few processed sugars and foods in general, I become more sensitive to the sweetness of whole foods. You'd be surprised how sweet onion or even a carrot can be when it becomes your only source of simple sugars! Incorporating these strategies into your daily routine can help you achieve a healthier lifestyle.

Article Review – Disc Golf, a growing sport and leisure time activity!

One of the most critical components of health and longevity is what we do with our "spare" time. Whether between tasks at work, how we commute, or a full-blown hobby, we must express ourselves physically daily. Whatever you choose, from dedicated walking sessions to tennis or pickup basketball, pick something you enjoy and keep doing it as long as possible!
But if you need a new hobby and help deciding what to pick, I'd like to introduce you to DISC GOLF! This was one of the fastest-growing sports on the planet during the pandemic due to its naturally socially-distant nature. Membership of the Professional Disc Golf Association up nearly 75% between 2020 and 2021 compared to a yearly growth rate of 10% to 15%, according to Danny Voss, the association's marketing director.
Disc golf is a much more affordable sport than golf, with more than 13,000 courses worldwide and over 90% of them being free. All you need to get started is a disc, a water bottle, and shoes, which cost around $20 for a starter set of discs! Like golf, the object of disc golf is to get one object inside another thing in the fewest tries, but players use a flying disc instead of a ball and club. It's also family-friendly and a good way to get outside!