Nutrition Tip – Sugar

We all know the detrimental effects of too much sugar in the diet and many of you are trying to limit your sugar intake. When looking at the ingredient list of foods you may notice that sugar isn’t listed and this is great but be careful here because sugar comes in many forms. If any of the following ingredients are listed then the food you are eating isn’t sugar free. The best foods to consume are the ones that are unprocessed with the fewest amount of ingredients. Here are a list of ingredients that are synonymous with sugar:

  •  sucrose
  • fructose
  • maltose
  • dextrose
  • malto dextrin
  • hydrolized starch
  • invert sugar
  • corn syrup
  • honey
  • cane sugar
  • agave nectar
  • sugar beets
  • high-fructose corn sweetener
  • maple sugar
  • molasses

Nutrition Tip – The Benefits of Fruits and Vegetables

Increasing your consumption of fruits and vegetables is important as they prevent malnutrition and nutrient deficiencies; they reduce the risk of many cancers, diabetes, and heart disease; and they balance out acids coming from proteins and grains and reduce osteoporosis risk. Also, the higher fiber intake improves blood sugar control, reduces appetite, and increases digestive health.

Motivational Tip – One Step at a Time

A complete lifestyle overhaul all at once is a huge undertaking and can lead to feelings of being overwhelmed which can cause you to lose focus and give up. Instead focus on one small goal at a time and when staircasethat goal becomes a habit, focus on another one. An example of a small goal is adding more fruits and vegetables in to your diet. These small goals introduced one by one add up to big changes over time and before you know it your lifestyle will be completely different than it used to be!

Health Tip – Injury Nutrition

ankle-sprain-treatmentAcute injuries do happen from time to time whether it’s from working out, sports, or just accidents around the home. During the injury recovery time it is very important to feed your body the nutrients it needs and consume enough calories to speed up healing. Supplementing with some key micronutrients will help you heal faster and get you back to your routine. These micronutrients are Vitamin A, Vitamin C, Copper, and Zinc. Also, two minerals that play a vital role in injury prevention are Calcium and Iron. So make sure you are setting up a good environment in your body for healing so you can minimize your down time!

Nutrition Tip – Plant Based Diets

If you have decided to minimize or eliminate animal products from your diet and start on a plant-based diet then it’s important to know that you may not be getting adequate amounts of vitamins and minerals. The nutrients that are often low or missing are vitamin B12, fruitVitamin D, Calcium, Iodine, Omega-3 fat, and Zinc. You can increase your intake of these nutrients by eating more vegetables, legumes, nuts, seeds, and fruits or through supplementation if you can’t get enough through food.